Nourishing Meat Stock
This is one of my favourite healing staples to make and share. Rich in minerals, gelatin, and collagen, this stock is both medicine and comfort food. Unlike long-simmered bone broth, meat stock is cooked for a shorter time, making it easier to digest, lower in histamines, and deeply soothing for the gut lining. It is also one of my staples for postpartum cooking because of how deeply nutrient-dense it is.
You can keep it simple with just chicken, salt, and water — or add aromatic vegetables and herbs for more depth and flavour.
Ingredients
Chicken Meat Stock Base
4 litres filtered water
1–2 tablespoons Celtic or Himalayan sea salt (to taste)
1 kg chicken wings
1 kg chicken drumsticks
4–6 chicken feet (highly recommended — they add beautiful gelatin)
2 chicken frames
Beef Meat Stock Base
When selecting beef cuts, choose ones that contain a mixture of marrow, joints, soft tissue, and bones with meat still attached. Aim for about 3 kg total, using 3–4 different cuts for one pot of stock. Suggested cuts include:
4 litres filtered water
1–2 tablespoons Celtic or Himalayan sea salt (to taste)
Beef ribs
Beef knuckle bones
Beef osso buco
Beef marrow bones
Beef oxtail
Vegetables & Aromatics (optional)
2 onions,peeled and left whole
3 carrots, peeled and left whole
3 celery sticks, cut in half (omit for intro GAPS stage; add in later if desired)
6 cloves garlic, crushed
2–3 sprigs fresh oregano (or substitute with thyme, parsley, or rosemary)
1 teaspoon black peppercorns, lightly crushed (optional — omit if too warming for children)
Method
Prepare the meat: Place your choice of meat cuts onto a large roasting pan lined with baking paper. Sprinkle with salt and roast at 200°C for about 25 minutes until lightly caramelised — this step adds depth of flavour. (If you prefer, you can skip this step and place the meat directly into your stockpot.)
Build the stock: Transfer the roasted (or raw) meat into a large stockpot. Cover with filtered water, add sea salt, and slowly bring to a boil. As the stock comes to temperature, skim off any foam or scum that rises to the surface. Continue skimming until the liquid is clear.
Add aromatics: Once the broth is clear, add any vegetables and herbs you’d like — onions, carrots, garlic, herbs, and peppercorns — or keep it simple if you prefer a plain stock.
Simmer: Reduce the heat, cover, and let the stock gently simmer for about 3 hours. You’ll know it’s ready when the meat and cartilage easily fall away from the bones.
Strain and separate: Carefully strain the stock through a sieve into a large pot or jug, removing the meat and bones. Strip off all the meat and soft tissues, including gelatinous bits and marrow — these are especially healing for the gut lining. Save this meat to add back into soups or enjoy as a meal. You can discard the automatics.
Clarify: For a clearer stock, strain again through cheesecloth or a fine sieve to remove any tiny bones, peppercorns, and vegetable remnants.
Store: Allow the stock to cool slightly, then pour into wide-mouthed, freezer-safe glass jars. Store in the fridge for up to 7 days, or freeze for longer storage. A natural fat layer will often rise to the top once cooled — this protective layer helps preserve freshness and is deeply nourishing when melted back in during reheating.
Notes & Tips
Chicken feet: These add extra minerals, gelatin, and gut-healing nutrients — highly recommended if available.
Marrow & soft tissues: The gelatinous tissues and marrow around the bones are among the most healing parts. Eat them directly, or stir them back into soups.
Pulled meat: The meat you strip from the bones is tender, nutrient-dense, and versatile. You can add it straight back into the soup, or save it for other meals such as pies, pasta sauces, curries, sandwiches, or stir-fries. It also freezes beautifully, giving you a ready-to-go protein for a quick meal later on.
Quality matters: Always choose the best quality chicken or beef you can — ideally pasture-raised — as every part of the animal will be used and will nourish your body.
Versatility: Sip it warm in a mug, use it as the base for soups and stews, or freeze in smaller jars for quick, nourishing meals.
This is true ancestral nourishment — simple ingredients, long-trusted methods, and a medicine that heals from the inside out. I’ve started my chicken meat stock in Weck jars which you can get HERE.
