This is my daily secret-soup that I consume almost daily.
A missing ingredient for many on the gut-healing journey.
I’ll write more about why meat stock is so good and update it in here soon, but it’s like 1am here and I promised ya’ll the recipe.
Very quickly though, meat stock is different to bone broth. Bone broth is typically cooked for 12-48 hours to extract all the goodness from the bones.
However on the GAPS protocol, meat stock is recommended as it is easier on the gut and has less histamines. So instead of the 12-48 hour cook time, you’ll make a meat stock within 2-4 hours. Which is much more convenient if you’re disorganised like me. Instead of waiting a day for broth you’ve got it same day!
The key is getting good quality bones and meat on the bone to make the perfect meat stock.
If you’re doing a chicken stock, then whole chicken plus chicken feet has been what’s worked best for me.
For lamb – lamb shanks has been the best that I’ve used so far.
For beef – any beef on the bone, plus beef bones. You want to make sure you get a cut that still has meat on the bone too because that’s where a lot of the goodness is.
Joints, knuckles, shoulders, hoofs, all of it is so powerful for healing the gut.
It’s kinda weird, and to be honest I wish we could get the same nutrients out of a banana or something… but this is just the way it is. So I am grateful for the animals for every broth and meat stock and piece of meat I eat, for it is helping me heal… one cup or bowl at a time.
Most GAPS Meat Stock recipes you see out there have either peppercorns, garlic, onion, veggies etc in there… but because I am on a no-plants GAPS / Carnivore GAPS I have just gone for the simple salt, meat and water solution.
I will share my personal favourite GAPS Meat Stock soon (from my 1st failed attempt at GAPS 4 years ago), but for now… enjoy this one!
Equipment you’ll need: Just a big 6L pot and a stove. I haven’t done instant pot before, and don’t recommend a slow cooker because cooking for longer can release more histamines. So a good solid pot on the stove does the trick.
Also as I find better techniques I’ll update it here too.
A cool thing about making stock, is not only do you have the stock for the GAPS diet/gut healing… but it enhances the taste of soups and everything else you cook it in!
p.s. pictures and videos coming soon too. Writing is just way quicker and easier than doing those other two things!
Carnivore GAPS Chicken Meat Stock Recipe
Cook Time: 2-3 hours
Flavour-wise, this is my favourite of all the stocks, and so it is my stock of choice. Every stock I’ve had since starting up again has been based around this. Except for 1 which was beef. I just find the beef to be a bit too rich for me.
What you’ll need:
– 1 Whole Chicken (about 2kg)
– 2-6 Chicken Feet
– 4-5L Water
– Salt to Taste (I usually use 1-2 tbs)
How to:
1. Put your chicken and chicken feet into your pot, and fill it up with 4-5L of water. Add your salt.
2. Bring it to boil, and then bring it down to a medium/low simmer for 3 hours. If there is any gunk/foam on top, feel free to skim that out.
3. You’ll know it’s ready when it’s been about 3 hours, or there is a lot of oil/fat that has risen to the top, plus the chicken is cooked.
4. Remove the chicken from the pot, place it in aside on a plate or in a container.
5. Strain the meat stock from the chicken feet/bones and anything else that’s remaining. Make sure you strain it through a metal sift. I sift mine into a glass or steel bowl first, then into glass containers is best, or BPA free plastic at bare minimum – but glass is always best. Portion it however you like, I like to do it in 1L portions. Put what you will be having that day/the next day in the fridge… but anything that will not be eaten that day or the day after put it in the freezer… as the longer it hangs around the more the histamines build up.
6. You can pull apart the whole chicken once it cools down and pack that into a container. It’s much easier doing it now when it’s soft than when it’s cold and you have to pull it apart, but it’s up to you. You can pack some of this chicken in one of the containers of stock or eat it separately. I like to combine it for that ultimate chicken-soup situation.
You might want to add more or less salt to taste, you’ll figure out what your taste buds are like!
Carnivore GAPS Lamb Meat Stock Recipe
Cook Time: 2-3 hours
Ok this is my second favourite, and COMBINED with the chicken stock it is the bomb-diggity. I’ll share that in the next recipe tho.
What you’ll need:
– 2kg lamb shanks
– Lamb Bones (optional to add, I find the shanks do the trick)
– 4-5L Water
– Salt to Taste (I usually use 1-2 tbs)
How to:
1. Put your lamb into your pot, and fill it up with 4-5L of water. Add your salt.
2. Bring it to boil, and then bring it down to a medium/low simmer for 2-3 hours. If there is any gunk/foam on top, feel free to skim that out. 2 hours should usually do the trick, sometimes it might be 3.
3. You’ll know it’s ready when the lamb is falling off the bone and the marrow is coming out of the bone. Yum!
4. Strain the meat stock from the bone/lamb into glass containers. 500mL to 1L portions are best. Again like the chicken, make sure you only keep enough in the fridge to last you the day you make it and the day after. Everything else should be frozen and defrosted as needed to keep the histamines down.
5. Pull the lamb off the bone, and make sure you get all the good marrow outta there. You can put some of that meat into the stock or save it for later.
The lamb is seriously so good!
Carnivore GAPS Chicken/Lamb Meat Stock Combo Recipe
Cook Time: 4 hours
Ok this is my favourite combo, plus makes the most gelatinous meat stock ever. It’s incredible.
Basically, just take the
What you’ll need:
– 2kg lamb shanks
– 2kg chicken
– Lamb Bones (optional to add, I find the shanks do the trick)
– 5-6L Water
– Salt to Taste (I usually use 1-2 tbs)
How to:
1. Cook your lamb shanks first for 2 hours as you would in the Lamb Stock recipe.
2. Remove the bones and the meat from the bone and store as you normally would.
3. Strain anything from the meat stock and put the meat stock back in the pot.
4. Gently put your chicken into the pot, and let it cook for 2 hours. Since it’s already hot from cooking the lamb you shouldn’t need the full 3 hours.
5. When the chicken is cooked/done, then strain the meat stock out and pack it as you would in the other stock recipes in glass containers.
Now you have the most delicious chicken/lamb combo!!!
Flavour/Health Tip: Cook Your Mince + Beef Strips etc In Your Stock!
In most of my recipes for the 30 days ya’ll would have seen that I had broth mince soup, beef strips in broth etc etc.
All I did was take my fancy pants meat stock recipe, and then cook the cut of meat I wanted in there. You only need to cook it until it’s brown throughout, or a bit longer to make sure the fat is cooked on the beef/meat strips – but that doesn’t take very long at all.
Then voila! You’ve got Rory’s Kitchen’s infamous meals right there 🙂
Happy healing and if you want to be notified when my video recipes are up – I invite you to subscribe to my YouTube channel.
Cheers to your Health!
