Homemade Meat Stock

Having meat stock or bone broth daily is absolutely essential for healing your gut! Both provide lots of collagen for healing and sealing leaky gut and repairing any damage in the GI tract.

For people with very severe gut issues or histamine intolerance, meat stock is a much better option. And meat stock is what is recommended on the GAPS diet which is an incredibly powerful gut healing diet!

Meat stock is different than bone broth in a couple of ways:

1. It’s only cooked on the stove top for 2-4 hours, while bone broth is cooked for 7-12 hours
2. It uses more meaty cuts like a whole chicken, not just the bones from a whole chicken
3. It’s way lower in histamines than bone broth because of the shorter cook time
4. However it’s also lower in collagen and nutrients because of the shorter cook time so when you’re able to, I recommend you switch to bone broth (here’s my bone broth recipe)

Note if you’re very sensitive to high histamine foods, here’s how to make your meat stock the lowest in histamines possible:

• Use fresh meat and joints, not previously frozen ones
• Cook for less time, in this recipe I recommend 2-4 hours, but if you’re very sensitive you can start with 1 hour and slowly increase the cook time as you tolerate it better
• Make small batches and don’t let it sit long. The longer it sits, the more histamines you’ll get, in severe cases you can make a fresh batch each day and as you tolerate it better move to every other day, every third day and so on.
• Have less. I recommend you drink 2-5 cups of meat stock daily to heal your gut and to support optimal health. However if you’re very sensitive to histamines start with 1/4 cup and slowly work your way up

If you have histamine intolerance and want to heal it at the root, check out this YouTube video I have!

Without further ado here’s my meat stock recipe!

With love from my kitchen to yours,

Kayley

Homemade Meat Stock

AuthorKayley Lynch



Yields16 ServingsServingsQuarter (4 Servings)Half (8 Servings)Default (16 Servings)Double (32 Servings)Triple (48 Servings)
Prep Time30 minsCook Time4 hrsTotal Time4 hrs 30 mins

Ingredients:
 Joints, tough connective tissues, meat, and fat (like marrow bones, necks, oxtail, a whole chicken, chicken pieces, chicken heads, knuckle bones, chicken feet, pig feet, etc.)
 Filtered water
 Salt to taste

Recipe:
1
Rinse the meat and bones off in water then add to a large pot with a tight fitting lid. Add enough water to cover the meat and bones (this typically means a ratio of 3 parts water to 1 part meat and bones. To avoid stock spilling over, make sure there is at least 1 1/2 inches of space from the top of the liquid and the top of the pot. This space and the tight fitting lid will help to minimize any water loss and therefore yield more stock.
2
Bring to a covered boil over high heat. Once boiling, reduce heat to the lowest setting and let simmer for 2-4 hours. It’s done when the meats are soft and easily come off the bone.
3
Once done, allow to cool uncovered for about 30 minutes, then strain the stock (saving all the bones and meats). I usually strain my stock into a 1 quart measuring flask because it is easy to pour the strained stock from there. Then transfer the stock into jars and let them sit out uncovered for another 30 minutes. Then cover with lids and transfer to the fridge.
4
When the meats and bones have cooled enough to be handled, take all the meat and soft tissues off the bones and cut into bite sized pieces. Remove the bone marrow from any marrow bones and return it to the stock (you can also eat it fresh if you’d like). Save all the meat and soft tissues to add to your soups.
5
Since meat stock will only keep in the fridge for about a week, I recommend making just making 1 weeks worth at a time. Especially since the longer it sits the more histamines it develops. However if you do have more than a weeks worth and don't have histamine intolerance, you can freeze the rest. To freeze, pour the stock into ice cube trays and muffin tins and place in the freezer. Once frozen transfer the stock cubes and cups into ziplock bags or tuperwares and store in the fridge. The stock cups in the muffin tins can be a little harder to get out. Running warm water along the bottom of the tray can help loosen them. Depending on how many ice cube trays and muffin tins you have, multiple rounds of freezing might be necessary. If this is the case, put all the stock you plan to freeze in jars in the fridge, until you are ready to freeze it. 
6
For drinking, heat up the stock or stock cubes in a small sauce pan, add salt to taste, and enjoy!



            

                
Ingredients
Ingredients:
 Joints, tough connective tissues, meat, and fat (like marrow bones, necks, oxtail, a whole chicken, chicken pieces, chicken heads, knuckle bones, chicken feet, pig feet, etc.)
 Filtered water
 Salt to taste
            
            

                

                    
Directions
Recipe:
1
Rinse the meat and bones off in water then add to a large pot with a tight fitting lid. Add enough water to cover the meat and bones (this typically means a ratio of 3 parts water to 1 part meat and bones. To avoid stock spilling over, make sure there is at least 1 1/2 inches of space from the top of the liquid and the top of the pot. This space and the tight fitting lid will help to minimize any water loss and therefore yield more stock.
2
Bring to a covered boil over high heat. Once boiling, reduce heat to the lowest setting and let simmer for 2-4 hours. It’s done when the meats are soft and easily come off the bone.
3
Once done, allow to cool uncovered for about 30 minutes, then strain the stock (saving all the bones and meats). I usually strain my stock into a 1 quart measuring flask because it is easy to pour the strained stock from there. Then transfer the stock into jars and let them sit out uncovered for another 30 minutes. Then cover with lids and transfer to the fridge.
4
When the meats and bones have cooled enough to be handled, take all the meat and soft tissues off the bones and cut into bite sized pieces. Remove the bone marrow from any marrow bones and return it to the stock (you can also eat it fresh if you’d like). Save all the meat and soft tissues to add to your soups.
5
Since meat stock will only keep in the fridge for about a week, I recommend making just making 1 weeks worth at a time. Especially since the longer it sits the more histamines it develops. However if you do have more than a weeks worth and don't have histamine intolerance, you can freeze the rest. To freeze, pour the stock into ice cube trays and muffin tins and place in the freezer. Once frozen transfer the stock cubes and cups into ziplock bags or tuperwares and store in the fridge. The stock cups in the muffin tins can be a little harder to get out. Running warm water along the bottom of the tray can help loosen them. Depending on how many ice cube trays and muffin tins you have, multiple rounds of freezing might be necessary. If this is the case, put all the stock you plan to freeze in jars in the fridge, until you are ready to freeze it. 
6
For drinking, heat up the stock or stock cubes in a small sauce pan, add salt to taste, and enjoy!

                
                

                    
Notes
                
            
        
Homemade Meat Stock
IngredientsDirections

Nutrition

Ingredients	Calories	Fat	Carbs	Protein
1 Cup Meat Stock	22	0.2g	0g	5g

(1)

Notes:

• Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.

Works Cited

1. Calorie King. https://www.calorieking.com/ Accessed 3 November 2021.