Basic Meat Stock

Equipment:

• Slow Cooker/Casserole Dish/Crock Pot/Stockpot/Dutch oven

• Chopping Board

• Knife

Ingredients:

• 1-2kg meat of choice: Chicken, beef, lamb, pork (bone-in, skin-on, cartilage, connective tissue such as ox-tail, osso bucco, chicken Maryland, chicken feet, and lamb shanks)

• Filtered water (to cover by 2 inches)

• 3 x carrots, coarsely chopped

• 1 small onion, peeled & quartered

• 2-3 sprigs fresh rosemary or thyme

• 2 tsp Sea salt

• Handful black peppercorns

• Garlic (added at the end)

Serving Suggestions:

Meat stock is one of the most versatile foods in the GAPS Introduction Diet and can be incorporated throughout the day in a variety of ways.

• Sip a warm cup of meat stock on its own between meals.

• Add shredded chicken, beef, lamb, or fish to create a more substantial meal.

• Blend with cooked vegetables such as pumpkin, carrot, zucchini, or squash to make thick nourishing soups.

• Stir in egg yolks or whole eggs (when introduced) for additional protein and nutrients.

• Use as the cooking liquid for stews, casseroles, and slow-cooked meats and vegetables.

• Enjoy alongside meals to support hydration and nutrient intake.

• Add it to scrambled eggs or omelettes

• Poach eggs in stock instead of water

• Blend a frozen cube into a smoothie

• Use it as the liquid in bolognese, curries, soups, or savoury mince

• Cook vegetables in stock instead of water

• Make a simple gravy or sauce with it for dinner

• Add fermented vegetable juice or cabbage tonic

• Add cultured cream (crème fraîche, sour cream) or yoghurt

• Serve with meat and vegetables

• Blend into a thick soup

• If it’s too rich to drink, try: ½ cup broth + ½ cup hot water - still nourishing, lighter to sip

• Drink, eat as a meal or freeze in batches for later

Notes:

• In the first hour of simmering you might see some foam rising. Skim foam if needed with a spoon for a cleaner-tasting, clearer stock.

• Always cover the bones/meat with cold water, not hot. This helps draw out gelatin and minerals slowly instead of “shocking” the meat.

• Keep shredded meat in a little stock so it doesn’t dry out. 

• Remove and keep bone marrow from large bones 

• How Much to Drink? Start with ½–1 cup at a time and see how your body feels. Rich broth is very satisfying — you don’t need much.

Storage Tips:

• Let it cool, then fridge it. If it sets into jelly, that’s a great sign!

• Fridge with fat layer intact: 5–7 days, fridge without fat layer: 3–5 days (Fat layer helps to preserve it)

• Freeze in small portions (1–2 cups) for easy future use 3–6 months (often longer if well sealed)

• When the fat has set, skim it off the top and save it for cooking; use it for: Sautéing vegetables, frying eggs, roasting potatoes or veg, adding richness to soups (keeps 1–2 weeks comfortably) or freeze it for 6–12 months and use as needed. You can also add a spoon back into the broth again when reheating if you want extra richness.

• Freeze in portions for quick and convenient meals throughout the week.