Madeleine Hull
Meat stock is an essential part of the GAPS diet, which focuses on healing and sealing the gut. Meat stock is made with raw bones and meat, while bone broth is made with old cooked bones. Meat stock is cooked for a shorter time than bone broth and is much gentler on the gut. It is rich in amino acids, biotin, collagen, elastin, glucosamine, gelatin, and other nutrients that feed the cells lining the intestine. It is recommended to consume 5 cups of meat stock a day for adults and 3 cups for children. Meat stock can be consumed in soup, on its own, or added to other recipes. It can be made with beef, lamb, pork, chicken, or game meats.
| Characteristics | Values |
|---|---|
| Type of broth | Meat stock (not bone broth) |
| Cooking time | Short |
| Nutrients | Amino acids, biotin, collagen, elastin, gelatin, glucosamine |
| Benefits | Heals and seals the gut, aids digestion, initiates ongoing healing maintenance for the gut wall |
| Consumption | Adults: 5 cups a day; Children: 3 cups a day |
| Add-ins | Vegetables, probiotic juice from vegetable ferments, whey, fermented dairy products |
| Storage | Store in wide-mouthed freezer-safe mason jars in the fridge or freezer |
| Shelf life | 7 days in the fridge |
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What You'll Learn
Meat stock vs. bone broth
Meat stock and bone broth are often used interchangeably, but they are not the same thing. Meat stock is made by cooking meat on the bone in water for a short period of time, typically on a stovetop. Bone broth, on the other hand, is made by cooking bones without meat for a much longer period, usually 24 to 48 hours in a slow cooker.
Meat stock is an essential part of the GAPS Intro protocol. It is rich in gelatin and free amino acids like proline and glycine, which are beneficial for healing and strengthening the gut. The short cooking time of meat stock also reduces histamine exposure, which is important for those with histamine intolerance and gut issues. Meat stock is also a good source of collagen, which can improve the appearance of the skin and reduce inflammation in the digestive tract.
Bone broth, while also offering gut-healing properties, is best introduced after the gut has started to heal and the introduction diet is over. Bone broth is a superior source of minerals, as well as amino acids, which are present in higher amounts than in meat stock. However, the longer cooking time of bone broth can result in the formation of free glutamates, which some people with gut issues may be sensitive to.
It is important to note that the terms "meat stock" and "bone broth" can be used differently in the culinary world versus the healing diet world. In the culinary world, broth is typically made from meat, while stock is made from bones. In the healing diet world, it is often the opposite, with meat stock being the preferred term for a gut-healing broth made from meat and bones, and bone broth referring to a longer-cooked broth made primarily from bones.
When making meat stock for the GAPS diet, it is recommended to use meat on the bone, such as a whole chicken or beef soup bones. The stock can be made in a large pot with filtered water, and some people add vegetables, herbs, or apple cider vinegar for additional flavor. The meat can be reserved for soup or other recipes, while the stock can be drunk on its own or used in cooking.
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How to make meat stock
The GAPS Program promotes drinking meat stock with every meal to aid digestion and heal the gut. Meat stock is made over a few hours with raw bones and meat, whereas bone broth is made with old cooked bones and cooked over 12–24 hours or more. Meat stock is considered much more gentle on the gut, and it is recommended to start with this before moving on to bone broth.
To make meat stock, place meaty bones in a large stock pot and cover with filtered water. You can use a whole chicken with giblets, beef soup bones, joints, marrow bones, or any parts of chicken that are on the bone (not breast meat by itself). You can also use beef knuckle bones, beef marrow bones, beef meaty rib bones, or beef shoulder joints. If you're using chicken, cook for about an hour to an hour and a half. You can also cook the giblets and a couple of chicken feet with the whole chicken for extra nourishment.
Once you've made your stock, you can use it as a base for soup, casseroles, stews, and sauces. You can also drink it on its own or add it to other recipes. Adults should aim for 5 cups of meat stock a day, and children should consume about 3 cups.
You can store the meat stock in the fridge for up to 7 days or freeze it for later use. To freeze, use wide-mouthed freezer-safe mason jars to easily remove the stock.
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The importance of fat
The GAPS diet is a protocol that promotes the use of meat stock over bone broth, especially in the introductory stages. Meat stock is made with raw bones and meat and is cooked over a few hours, whereas bone broth is made with old cooked bones and cooked for 12-24 hours or more. Meat stock is high in amino acids, biotin, collagen, elastin, glucosamine, and gelatin, which are essential for gut health.
Now, let's discuss the importance of fat in the GAPS diet and meat stock:
Fat plays a crucial role in the GAPS diet, as it is necessary for the proper absorption of minerals. Broth provides the necessary fat and minerals in one package. The fat in the broth is easily digestible and helps to nourish the body, especially for those recovering from an illness or suffering from diarrhea. It is an essential part of the diet, providing a gentle and nourishing effect on the digestive tract.
Meat stock, with its high levels of gelatin, acts as a healing agent in the GAPS diet. Gelatin is a substance extracted by boiling bones, hoofs, trotters, and soft animal tissues from gelatinous meats. It is rich in collagen and other nutrients that support gut health and promote healing. The gelatin in meat stock, along with the fat, work together to provide a soothing and sealing effect on the gut lining, aiding in digestion and reducing inflammation.
Additionally, the GAPS diet recommends choosing fatty fish like mackerel or salmon, ensuring they are not farmed or preserved. These fatty fish provide essential nourishing fats and other nutrients that contribute to adequate nourishment. The inclusion of fatty fish in the diet, along with meat stock, ensures a sufficient intake of healthy fats, supporting overall health and promoting healing.
The presence of fat in meat stock is crucial to the GAPS diet's goal of healing and sealing the gut. By leaving the fat in the stock, you provide your body with the necessary building blocks for the rapidly growing cells in the gut lining. This fat also helps to carry and absorb the various minerals and nutrients present in the stock, ensuring maximum benefit for gut health and overall wellness.
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Storing your stock
You can also freeze your stock. Freezing it in wide-mouthed jars is the best option, as it will allow you to have stock on hand within minutes. To do this, run the bottom of the jar under hot tap water for a few minutes to loosen the frozen stock, then slide it out.
If you wish to make bone broth/stock later, you can keep the bones by storing them in the freezer and cook the ingredients for longer to extract more nutrients from the bones. However, remember that bone broth is not introduced until you are on the Full GAPS Diet.
As a reminder, adults should aim for five cups of meat stock a day, and children should consume about three cups. This can be in soup, sipped on its own, or added to other recipes. The best intestinal support happens when you consume it throughout the day.
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Using stock in recipes
Meat stock is an essential part of the GAPS Intro protocol. It is recommended that adults consume 5 cups of meat stock per day, while children should have about 3 cups. Meat stock can be consumed in a variety of ways, including in soups, sipped on its own, or added to other recipes.
- In soups: Meat stock can be used as a base for soups, such as vegetable puree soup or Gazpacho. For a simple soup, add some vegetables to the meat and stock and simmer until the vegetables are tender. For a heartier soup, you can add legumes or other grains.
- As a drink: Meat stock can be drunk on its own, either hot or cold. It can also be blended with juices or milkshakes for added flavour and nutritional benefits. For a summertime treat, try freezing meat stock and juice into Popsicle molds.
- In cooking: Meat stock can be used in cooking to add flavour and moisture to dishes. It can be used to cook vegetables, legumes, or grains. For example, you can use meat stock instead of water to cook rice or quinoa.
- As a gravy: Meat stock can be blended with chicken skin, cartilage, organs, onion, and cooked garlic to make a creamy gravy. This gravy can be used as a topping for dishes such as cauliflower mash or savoury pancakes.
- In sweet recipes: Meat stock can even be used in sweet recipes such as Jello or lemonade "Jello" cups. For these recipes, it is best to use a mild meat stock made with just a whole chicken and water, skipping the onions, carrots, vinegar, herbs, or pepper.
It is important to note that meat stock should be short-cooked, as opposed to long-cooked bone broth, to retain the nutrients and benefits of the stock. Additionally, when making stock, be sure to use a pot that is big enough to hold your meat and vegetables, with just enough water to cover them.
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Frequently asked questions
Meat stock is made with raw bones and meat and cooked over a few hours, whereas bone broth is made with old cooked bones and cooked for 12-24 hours or more. Meat stock is used in the GAPS Intro diet, and bone broth is introduced later.
Adults should aim for 5 cups of meat stock a day, and children should consume about 3 cups. This can be in soup, sipped on its own, or added to other recipes.
Meat stock is rich in amino acids, biotin, collagen, elastin, glucosamine, gelatin, and other nutrients. It helps heal and seal the gut and has a soothing effect on any area of inflammation in the gut.
You can use chicken, beef, lamb, pork, or game meats. It is recommended to use meat on the bone, such as a whole chicken or beef soup bones.
Place the meaty bones in a large pot and cover them with filtered water. Boil the meat for a short period of time, just until it is cooked. You can add vegetables and spices to the stock as well.
