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Gaps meat
stock& bone
broth
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gaps broth & meat stock
If you've been in the holistic health, Paleo, GAPS, SCD, WAPF world for any time at all,
you've probably heard about bone broth.
In GAPS™ & the Gut and Psychology Syndrome™, there is a further distinction made
between bone broth and meat stock, and we use them at different times, for different
situations.
Many folks have some confusion about the two, so we'll get into that in the next couple of
days.
I remember years ago when I was transitioning my family to a Real Food diet, making bone
broth was one of my most significant hurdles. Generation by generation we have lost food
arts, and this was one tradition I couldn’t wrap my head around.
As I finally made my own, I realized it couldn’t be simpler. Soon I was making soups that
other people loved and that nourished the bodies of my family.
This broth making would become a huge part of our diet as we undertook the GAPS protocol.
Taken in therapeutic amounts daily, it is remarkably nourishing and building for the digestive
tract, bones, muscle, skin, with benefits ranging from stimulating growth hormone to getting
rid of cellulite.
basic method
The primary method is to place bones and meat into a slow cooker or stockpot, cover with
pure water, bring to a boil, and then simmer for the desired time, based on whether you are
trying to achieve bone broth or meat stock. I will explain these differences below. You will
then strain your broth through a strainer. You can cool it down to freeze or refrigerate, or use
it immediately.
We’ll go into more recipe options and details, but here are the basics:
• Bones and meat (preferably pastured & organic poultry, lamb, beef, pork, or game)
• Pure water
• Time to simmer
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equipment
Let me state that again. Absorbable, meaning the minerals in broth are accessible for the
body to use. The broth is a source of calcium, magnesium, phosphorus and other trace
minerals, in an easy to absorb form. 65% of the mineral mass of bone is made of calcium &
phosphorus, which are also the two principal minerals that compose our teeth.
The gelatin in broth, along with supporting the connective tissues in your body, helps
fingernails and hair to grow strong.
It's time to add broth/stock to your beauty regimen! The smoothness of skin comes from
plenty of connective tissue, which broth/stock are great for building.
unparalleled taste
Broth/stock provides a luxurious base for soups, sauces, gravies and can be used for cooking
grains and vegetables.
inexpensive
Nearly every traditional culture boiled bones of meat animals to make a nourishing broth.
Bone broth is not wasteful, it uses almost every part of the animal.
stimulates digestion
Enjoying some sips of broth/stock before your meals will naturally stimulate your body to
secrete the gastric juices that are so necessary for healthy digestion.
According to Chinese medicine, bone broth nourishes our kidneys, builds blood (bone
marrow is where the red & white blood cells are manufactured) and supports our vital essence
(chi), and supports our bones and teeth.
Broth/stock contains nutrients that promote the adrenals, which in turn has a cascade effect
on hormone functions vital to our immune system and overall health.
Minerals & fat need to be a package deal, as minerals require the presence of fat to be
absorbed properly. Broth provides the fat that is necessary, all in one package.
Broth/stock is the perfect, gentle food for those recovering from an illness, or suffering from
diarrhea.
Especially beef bone broth. Alongside a nutrient dense diet, it can nourish the malnourished,
and help grows healthy bodies. A good feature for the sports enthusiasts in the house!
From a GAPS perspective, both bone broth and meat stock are the "backbone" of the dietary
protocol (pun intended).
If you are not incorporating broth or stock into your general daily routine, you aren't doing
GAPS. Assuredly, there are times when its difficult or even impossible to have broth/stock
(i.e., when moving, camping, or traveling by airplane) but if you are on GAPS to heal, the
majority of your days need to include this healing elixir :)
Cooking time: short, generally simmered for periods of 20 minutes - 4 hours (cooking in
InstantPot can cook a whole chicken with stock in 20 minutes).
Histamine & glutamates levels: has less histamine & glutamine/glutamic acid than bone
broth.
Primary healing components: gelatin, amino acids, absorbable minerals, healing fats, &
building blocks like glucosamine, chondroitin, and other glycosaminoglycans.
Cooking time: long, generally cooked for periods of 4 - 48 hours (depending on meat used).
Histamine & glutamates levels: has more histamine & glutamine/glutamic acid than meat
stock (cooking broth at a very slow simmer will minimize the formation of free glutamates).
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Amino acids: amino acid levels that are 2 - 4x higher than meat stock (see below).
Primary healing components: gelatin, amino acids, absorbable minerals, healing fats, &
building blocks like glucosamine, chondroitin, and other glycosaminoglycans.
• During the 6 stage Introduction Diet, or first 30 days of GAPS. Longer depending on
individual needs
• Beneficial for children with autism/ADHD who can't tolerate high levels of glutamates
• Ditto for folks with neurological issues like MS, epilepsy, Tourettes, tics, etc.
• Ditto for folks with histamine intolerance
• Ditto for folks sensitive to MSG
**NOTE about histamine: The levels of the amino acid, histidine, remain virtually the same
in both broth & stock, but it is the action upon the histidine that makes the difference in levels
of histamine.
Meat cooked very fresh and for shorter times = less histamine.
Meat that is not freshly butchered, left to cook for long periods of time, and perhaps not
frozen or consumed immediately = more histamine.
From Dr. Joneja, an expert on histamine, "Cooked meat uneaten should be immediately
frozen. Histamine rises while cooked foods are resting or refrigerated. Freezing halts
histamine rising in cooked foods”.
recipes
Ingredients:
Ingredients:
Method:
Ingredients:
• 2 medium whole non-oily fish (like cod, haddock, sole, halibut, flounder, or tuna)
• 4 quarts pure water
• 1 onion, peeled & quartered (save skins for stock)
• 1 leek, cleaned and roughly chopped
• Bouquet garni of fresh sage, rosemary, thyme & bay leaf (Stage 2)
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• 1 small bunch parsley
• 1 teaspoon sea salt
Method:
***Note*** To make things simpler, you can use the meat stock recipes above for bone
broth. Debone the meat and refill stockpot with fresh water and raw apple cider vinegar. Let
the stockpot sit for about 5 - 10 minutes, to allow the apple cider vinegar to draw out more
minerals. Bring to a low boil, and then simmer according to the methods below.
Ingredients:
Method:
Ingredients:
Method:
Ingredients:
Method:
The recipes above are the basic recipes. But you don't have to stop there with your culinary
adventures. As an example, I found these recipes in Kettle & Fire's Broth Sipping Guide and
with their permission I'll add some variety to the mix. :)
Ingredients:
Ingredients:
Ingredients:
• 1 banana
• 1/2 cup mango (frozen or fresh)
• 1/2 cup pineapple (frozen or fresh)
• 3-4 chicken bone broth ice cubes
• 1 tablespoon fresh ginger, grated
• 1 teaspoon fresh turmeric
• 1/2 cup water
Method:
cooking videos
Below is the link to find the class cooking videos, related to meat stock and bone broth:
http://www.honestbody.com/gaps-class-cooking-videos/ Here are some short videos I have
made on meat stock as well:
https://www.youtube.com/watch?v=ciswuYkdKdk
https://www.youtube.com/watch?v=_IELm9WrKQg