by How We Flourish
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Last week we learned how to make bone broth. But did you know that while on GAPS Intro, you should actually be making meat stock? Read on to learn the different and how to make meat stock for GAPS.
Now, before any of you chefs get all over me for terminology, I’m fully aware that the real food community has kinda gotten these two things backwards. See, in the culinary world, broth is made from meat and stock is made from bones. In the healing diet world, it’s the opposite! So please forgive me as I talk about these two things using the terminology that is used throughout the GAPS and paleo worlds.
One of the biggest things that people do not realize about GAPS Intro is that there is no bone broth involved! If you are considering Intro, you probably know all about bone broth, its healing powers, and how everyone that needs to heal their gut is drinking it. As I discussed last week, it really is great stuff. Dr. Natasha recommends both bone broth and meat stock for people who are healing, as they have very different nutrient profiles.
However, meat stock is considered much more gentle on the gut. The connective tissues and marrow that comes from the bone-on meat used to make this stock is also incredibly healing and an essential part of the GAPS Intro protocol. Bone broth is a fantastic addition to the diet, and I consume it every day. But some people are sensitive to it, or it can be too strongly detoxifying. It is best to stick to just meat stock at the beginning.
Learn more about meat stock here (under the “First Stage” heading).
How to Make Meat Stock
Meat stock is made by taking meat on the bone (such as a whole chicken or a package of beef soup bones) and boiling it in filtered water for a short period of time, just until the meat is cooked. For chicken, this will be about an hour to an hour and a half. I always cook the giblets and a couple chicken feet with the whole chicken for extra nourishment. Beef takes about 3 hours. Even with the short cooking time, I find that my meat stock always gels very nicely. I love seeing that healing jiggle!
Once you have made your stock, you can use it however you like. Take the meat, add some vegetables, and make it into soup, as I do with my many GAPS Intro recipes. Or eat the meat separately and either drink the broth on the side, or use it to make a vegetable puree soup. I have recipes for these in Healing Patiently.
However you make your broth, what is important is that you are drinking it! Whether in a soup, used to cook up vegetables or legumes, or drunk straight out of a mug, broth and stock are essential additions to your healing diet.
How to Make Meat Stock
Prep Time: 5 minutes
Cook Time: 3 hours
Total Time: 3 hours, 5 minutes
Yield: Varies
This nourishing broth is an essential part of the GAPS Intro protocol. It will help heal and seal the gut, and it tastes delicious, too!
Ingredients
- Meat on the bone: A whole chicken with giblets, beef soup bones, joints, marrow bones, etc.
- Filtered water
Instructions
- Place the meaty bones in a large stock pot and cover with filtered water.
- Bring to a boil, cover, and reduce to a simmer.
- Cook until the meat is cooked all the way through, up to 3 hours.
- Strain the meat and bones out to yield a delicious and nourishing broth.
- Reserve meat, skin, connective tissues, and marrow to be consumed. Any soft parts that you do not want to consume can be blended up with some broth and added back into soups as a way to hide them.
- Store in glass in the refrigerator for up to 7 days or freeze for several months.
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