GAPS Diet Bone Broth & Meat Stock

If you’ve been in the holistic health, Paleo, GAPS, SCD, WAPF world for any time at all, you’ve 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. Below is my guide to the GAPS Diet bone broth & meat stock.

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 preparation would become a huge part of our days as we started the GAPS protocol.

Taken in therapeutic amounts daily, broth and stock 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 them with pure water, bring them to a boil, and then simmer them 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.

Basic components

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
  • equipment
  • Stockpot with a lid or slow cooker
  • Strainer (for straining the broth from the animal pieces when finished)
  • Jars for storage (preferably wide mouth glass mason jars, quart or 1/2 gallon)

Benefits of Stock & Broth

 

1) Rich as a source of absorbable minerals

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.

2) Rich in nutrients for joints, cartilage, tendons, & gut healing

Broth contains the building blocks glucosamine, chondroitin, and other glycosaminoglycans…so essential for gut healing, and necessary for joints, cartilage, tendons, and skin.

3) Rich in nutrients for fingernails & hair

The gelatin in broth, along with supporting the connective tissues in your body, helps fingernails and hair to grow strong.

4) Can help reduce cellulite & wrinkles

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.

5) Unparalleled taste

Broth/stock provides a luxurious base for soups, sauces, and gravies and can be used for cooking grains and vegetables.

6) Inexpensive

Especially when compared to its nutritive value.

7) Traditional

Nearly every traditional culture boiled the bones of meat animals to make a nourishing broth.

8) The original reduce, reuse, recycle

Bone broth is not wasteful; it uses almost every part of the animal.

9) 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.

10) Important in Chinese medicine

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.

11) Supports adrenal health

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.

12) Contains important fats

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.

13) Ideal for convalescing

Broth/stock is the perfect, gentle food for those recovering from an illness, or suffering from diarrhea.

14) Stimulates human growth hormone

Especially beef bone broth. Alongside a nutrient-dense diet, it can nourish the malnourished, and help grows healthy bodies. A good feature for sports enthusiasts in the house!

 

Differences Between Broth & Stock & When To Use

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 it’s 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 🙂

So, when to use which one?

Below are the key profiles, followed by guidelines on use.

GAPS Meat Stock

  • Cooking time: short, generally simmered for periods of 20 minutes – 4 hours (cooking in InstantPot can cook a whole chicken, including stock, in 20 minutes).
  • Includes: always includes meat and meaty bones.
  • Convenience: a short way to cook your meat and have healing stock.
  • Histamine & glutamates levels: has less histamine & glutamine/glutamic acid than bone broth.
  • Amino acids: 2-4x fewer amino acids than bone broth.
  • Primary healing components: gelatin, amino acids, absorbable minerals, healing fats, & building blocks like glucosamine, chondroitin, and other glycosaminoglycans.

GAPS Bone Broth

  • Cooking time: long, generally cooked for periods of 4 – 48 hours (depending on the meat used).
  • Includes: bones, and may or may not incorporate meat.
  • Convenience: can “set & forget” and go about your day.
  • 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).
  • 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.

When To Use Meat Stock

  • During the 6-stage Introduction Diet, or the 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

When To Use Bone Broth

  • After the Introduction Diet or first 30 days of GAPS
  • After uncomfortable “die-off” symptoms are gone, bone broth (being more therapeutic) can exacerbate die-off
  • To speed your healing, when you are ready. It has 2-4x the amino acids, which have different nutritive properties of their own
  • Bone broth is also a better source of minerals

Approximate levels of amino acids in chicken bone broth, compared to meat stock (varies with meat & cooking time)

  • Aspartic acid – 3x more
  • Cystine – same
  • Threonine – 3x more
  • Histidine – same
  • Serine – 3x more
  • Glutamic acid – 3x more
  • Proline – 4x more
  • Glycine – 4x more
  • Alanine – 3x more
  • Arginine – 4x more
  • Methionine – 3 – 4x more
  • Valine – 3x more
  • Lysine – 2x more
  • Phenylalanine – 3x more
  • Tyrosine – 2x more
  • Leucine – 3x more
  • Isoleucine – 3x more

**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

 

Meat Stock Recipes

 

Poultry meat stock recipe:

Ingredients:

  • 1 whole bird (optional: feet, neck & heads)
  • 4 quarts of pure water
  • 2 medium onions, peeled & quartered (save skins for stock)
  • 2 cloves garlic, peeled (save skins for stock)
  • 3 carrots
  • 2-3 teaspoons peppercorns
  • Bouquet garni of fresh sage, rosemary, thyme & bay leaf (Stage 2)
  • OPTIONAL FLAVOR ADDITIONS FOR STOCK: turmeric, ginger, lemongrass, jalapeno or chilies, lemon juice, mushrooms, tomato paste

Method:

  • Place all ingredients in an 8 quart, or larger, stockpot.
  • Bring to a gentle boil, then simmer for 1.5 – 2 hours (until meat is fork-tender & fully cooked).
  • Skim any foam that rises to the surface, and discard.
  • Remove meat from the carcass, for eating.
  • Strain meat stock for eating in soups, beverages, etc.

Beef (or lamb) meat stock recipe:

Ingredients:

  • 4 – 5 lbs beef or lamb marrow bones
  • 3 lbs meaty bones (can be ribs, chops, bone-in roast, neck, etc.)
  • 4 – 6 quarts of pure water
  • 2 medium onions, peeled & quartered (save skins for stock)
  • 2 cloves garlic, peeled (save skins for stock)
  • 3 carrots
  • 2 teaspoons sea salt
  • 1 teaspoon peppercorns
  • Bouquet garni of fresh sage, rosemary, thyme & bay leaf (Stage 2)
  • OPTIONAL FLAVOR ADDITIONS FOR STOCK: turmeric, ginger, lemongrass, jalapeno or chilies, lemon juice, mushrooms, tomato paste

Method:

  • Place all ingredients in an 8 quart, or larger, stockpot.
  • Bring to a gentle boil, then simmer for 4 – 5 hours (until meat is fork-tender).
  • Skim any foam that rises to the surface, and discard.
  • Remove meat from the carcass, for eating.
  • Strain meat stock for eating in soups, beverages, etc.

Fish meat stock:

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)
  • 1 small bunch of parsley
  • 1 teaspoon sea salt

Method:

  • Rinse fish in clean water.
  • Remove most-but-not-all of the fish meat from the bones (fish meat cooks very fast & loses delicate essential fatty acids if overcooked).
  • Put the remainder of ingredients in 8+ quart stockpot with fish bones, tail, fin, etc.
  • Bring to a gentle boil and simmer for 1 – 1.5 hours.
  • Skim any foam that rises to the surface, and discard.
  • Return the fish meat to cook for the last few minutes.

Bone Broth Recipes

***Note*** To make things simpler, you can use the meat stock recipes above for bone broth. Debone the meat and refill the 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.

Poultry bone broth recipe:

Ingredients:

  • 1 – 2 chicken carcasses, deboned (or 4 pounds of necks, backs, and wings)
  • 4 chicken feet (optional)
  • 1 head (optional)
  • 2 tablespoons raw apple cider vinegar
  • 4 quarts pure water
  • 3 carrots, coarsely chopped
  • 2 onions, coarsely chopped
  • Bouquet garni of thyme, sage, rosemary, bay leaf

Method:

  • Place all ingredients in a large stock pot or slow cooker.
  • Leave at room temperature for 30 minutes, allowing raw apple cider vinegar to draw minerals from the bones.
  • Bring to a gentle boil. Skim and discard any scum that may surface. (High-quality, pastured-raised chicken usually produces no scum).
  • Lower to a slow, surface simmer (tiny bubble on the surface) and allow to cook for 6 to 24 hours.
  • Strain the broth & let it come to room temperature. Tip: If you want to freeze your broth, cool it in the fridge first, leaving 2 – 3 inches of headspace between broth & lid so that it has room to expand.

Beef (or lamb) bone broth recipe:

Ingredients:

  • 4 pounds bones (marrow bones, knuckle or joint bones, necks)
  • 3 pounds of meaty bones (roast bone, chops, ribs, etc. ) for flavor
  • 4 quarts pure water
  • ½ cup raw apple cider vinegar
  • 2 cloves garlic
  • 3 celery stalks, coarsely chopped
  • 3 carrots, coarsely chopped
  • 2 yellow onions, coarsely chopped
  • Bouquet garni of fresh thyme, sage, rosemary, & bay leaf

Method:

  • Roast bones on a baking sheet in a 450F oven for 15 minutes.
  • Place bones and all other ingredients in a large stock pot or slow cooker.
  • Leave at room temperature for 30 – 60 minutes to allow the apple cider vinegar to draw minerals from the bones.
  • Bring to a gentle boil. Skim and discard any scum that may surface. (High-quality, pasture-raised meat usually produces no scum).
  • Lower to a slow, surface simmer (tiny bubbling on the surface) and allow to cook for 24 to 48 hours.
  • Strain the broth & let it come to room temperature. Tip: If you want to freeze your broth, cool it in the fridge first, leaving 2 – 3 inches of headspace between broth & lid so that it has room to expand.

Fish bone broth recipe

Ingredients:

  • 2-4 fish carcasses, deboned
  • 1-2 heads (optional)
  • 2 tablespoons raw apple cider vinegar
  • 3 quarts pure water
  • 2 leeks, coarsely chopped
  • 3 carrots, coarsely chopped
  • 1 onion, coarsely chopped
  • Bouquet garni of parsley, thyme, sage, and rosemary

Method:

  • Place all ingredients in a large stock pot or slow cooker.
  • Leave at room temperature for 15 – 30 minutes, allowing raw apple cider vinegar to draw minerals from the bones.
  • Bring to a gentle boil. Skim and discard any scum that may surface.
  • Lower to a slow, surface simmer (tiny bubbling on the surface) and allow to cook for 4 to 6 hours.
  • Strain the broth & let it come to room temperature. Tip: If you want to freeze your broth, cool it in the fridge first, leaving 2 – 3 inches of headspace between broth & lid so that it has room to expand.

Three Kettle & Fire Recipes

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. 🙂

Hot apple cider turmeric bone broth

Ingredients:

  • 1 8 oz. cup chicken bone broth
  • 1 tablespoon apple cider vinegar 1⁄2 teaspoon turmeric
  • A dash of garlic powder
  • 2 fresh sage leaves

Chili & cardamom bone broth elixir

Ingredients:

  • 1 8 oz. cup beef bone broth
  • A dash of chili powder
  • A dash of cardamom
  • 1 teaspoon avocado oil
  • A dash of Himalayan pink salt
  • A dash of nutmeg
  • A dash of aniseed
  • A dash of cacao (for advanced GAPS)
  • A dash of cinnamon

Pineapple mango ginger bone broth smoothie

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:

  • Place all ingredients in a food processor.
  • Blend on high speed for 30-45 seconds until smooth.
  • Pour into a glass and enjoy!

Cooking Videos

Below are some short videos that show how to make meat stock.

GAPS beef or lamb meat stock

GAPS chicken meat stock

25 thoughts on “GAPS Diet Bone Broth & Meat Stock”

  1. Britny Melendrez

    Hello! We are preparing to start our first GAPS intro as our whole family needs gut healing but primarily for our daughter with many food allergies. Your recipes for making meat stock are very helpful. Thank you! I have one question…in making the meat stocks, can I omit the garlic and onion, at least for the first stage of the intro diet? Our daughter has tested positive for minor allergies to both, so I would like to introduce them one at a time and slowly to observe how she reacts to them. Does this sound right?

    1. Melanie Christner

      Hi Britny,

      Thanks for the question. Yes, you can absolutely omit any ingredient that is a sensitivity and try reintroducing it carefully, later.

      Kindly,
      Melanie

  2. This may be a basic question: After you pick out the meat, then strain the liquid, what do you do? Put them back together again to make soup? When do you add the vegetables? You said to eat the meat and use the liquid for soup or beverage. I’ve struggled with following the GAPS diet for years. I got through the intro and then basically gave up.

    1. Melanie Christner

      Hello Holly,

      There is no question too basic, thanks for asking 🙂

      You can actually do multiple things. You can serve the meat with other foods, like cooked veggies, and sip the stock in a mug (flavored with salt, etc. to your liking) or you can combine the meat and stock into a soup. Or you can use the stock for a soup that doesn’t require the meat, and use the meat in something else. Your choice, but I recommend keeping it simple enough that you use everything.

      Kindly,
      Melanie

  3. I have been on the GAPS diet a couple of times. It was certainly helpful to the gut, but I lost weight both times and got really thin. I love the chicken broth/stock and still make up batches of it and have nothing but that for a few days at a time.

    Thanks for the recipes and ideas.

    1. Melanie Christner

      Hi Ianny,

      Thank you for the comment! It might be worth troubleshooting further into the weight loss…there is generally an intensive re-feeding and re-building period that follows starting Intro…and weight is gained back again if it needed to be.

      Here is what Dr. Natasha Campbell-McBride has to say about weight loss on the Introduction diet (and it rings true with my own family and client’s experiences):

      “Regular consumption of grains and processed carbohydrates causes water retention in the body. As you stop consuming these foods, you will loose that excess water and hence loose some weight, which usually happens in the first few weeks.

      Without the water retention you will get to your real weight and size, which will show you the real extent of your malnutrition. As you follow the GAPS nutritional protocol your digestive system will start absorbing foods properly and nourishing you; you will start building dense bones, healthy muscles and other tissues and organs and gaining weight as a result. You may remain fairly slim for the rest of your life (as it may be your constitution), but you will become strong, vibrant and full of energy.”

  4. Hi there!

    I have never come across the information about epilepsy and high levels of glutamate. I have a minor seizure disorder and I’m on stage 2 currently, so no bone broths yet. Should someone with neurological issues steer clear of bone broths entirely or just for a time? I’m not asking for medical advice, just curious what others experience is so I can make the right choice for my body or maybe hold off longer than I was planning.

    Thanks for your thoughts.

  5. I just realized that bone broth has been making me sick and I should be using meat stock (I didn’t know there was a difference until just recently) . My question is can the meat/bones I used to make the stock be reused to you make more stock or does that up the Histamine in the second batch? The bone broth I could make tons from not very many bones and the meat stock seems more pricey and time consuming (as I’ll have to make it more often with fresh meat/bones. ) Just thought I’d see if it can be reused to make more broth before its eaten😉. Thanks for your help!

    1. Hi Melodie,

      Thank you for your question! You bring up a common concern so I am glad you wrote in!

      Yes, meat stock is more pricey, as you are using meaty cuts rather just bones. However, it is a meal and you do eat all the meat from the cooking process. It has a shorter cook time so in that way it is less time consuming.

      You are right in thinking about the economical way to use the bones. Once you have been on GAPS for a while and you tolerate both meat stock and bone broth, you can certainly re-use bones from meat stock or roasted meats to make bone broth. In fact, this is the traditional way to do it. For example, you might make meat stock from a whole chicken, then after you eat most all of the meat off of the bones, save them in the freezer. Once you have the bones from 2-4 birds, use them along with some necks or feet and make long cook bone broth from them. In this way you get all the nutrients from both meat stock and the bone broth and use the animal most economically. Keep in mind that meat stock is generally 80% meat, 20% bone, while bone broth is generally 80% bones, 20% meat. Usually meat from a batch of bone broth is not very good to eat as it has been cooked so long that all the flavor is in the broth, so it is good to use meaty cuts for meat stock. I give the bone broth scraps to my dog- he loves them!

      As far as histamine goes, yes, it is increased in bone broth vs meat stock. There are many substances that are increased in bone broth as compared to meat stock which can bother as person with GAPS, such as naturally occurring glutamate. So this is why Dr. Natasha recommends bone broth be introduced later, after some healing has occurred. It is common for GAPS people not to tolerate bone broth for a while for various reasons. I would start with meat stock, working up to 5-6 cups per day. Then after some time begin to slowly introduce bone broth, starting with just a small amount and see how you tolerate it.

      Warmly,
      Deanna
      Honest Body Assistant and Certified GAPS Coach

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  7. I’m just getting started at this and a friend sent me this link.
    It has been life changing for him, his health and energy have improved dramatically and he’s in the best shape of his life.
    My questions are more about quantities and frequencies.
    Is there a recommended amount to take daily, or is it more about replacing bad eating habits with good?
    I just turned 51 and feel like I’m dragging. I don’t have the energy I used to have and know I need to make some changes.
    I bought some bone broth and have already noticed less pain in my joints (It wasn’t a big problem before, I would often have mild, dull pain in some of my joints).
    I’m about to go buy some bones, jars and vegetables and take it to the next level though.

    How much and how often do you consume it, or is it as much as possible?
    Anything you would recommend for someone just starting out, or is it more about taking the first step and starting the journey?

    1. Hi Richard,
      Thank you for your questions! I’m so glad to hear about the good things your friend is experiencing from meat stock and bone broth!

      On the GAPS diet, it is recommended to consume at least 5 cups of meat stock per day for the first 30-60 days on the diet. Once bone broth is tolerated that can be consumed as well, still aiming for 5 cups per day of either stock or broth for first year on GAPS. After that, it’s quite individual what quantities are ideal and you can reduce the amount and see how you feel.

      To answer your question on just starting out, Melanie often recommends that people start by replacing one meal a day with Full GAPS foods for a week, then move on to the next meal for a week, until the diet is completely Full GAPS legal. During that time you would also slowly increase your intake of meat stock to the recommended 5 cups per day, as well as consumption of homemade fermented foods and fresh animal fats.

      See this article on Full GAPS for a list of GAPS allowed foods, as well as links to recipes!
      https://honestbody.com/what-can-i-eat-on-full-gaps/

      If you aren’t sure yet about whether you are ready for the GAPS Diet, you might simply start by replacing processed and packaged foods with whole, natural, homemade foods. Increasing consumption of beneficial foods such as meat stock and fermented foods is also a great way to start!

      Warmly,
      Deanna
      Honest Body Assistant and Certified GAPS Coach

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  9. I ask this because my husband has a hard time with meat that is not ground. So, we share the broth then I cook another batch of meat broth with ground meat and the bones (meat taken off from first “stong” batch). All of our meat/bones are sourced from top quality farmers. Thank you again!

    1. Hi Kay,
      Thanks for your question. It sounds like you are making a batch of meat stock with meaty bones such as shanks or ribs, taking the meat off of the bones, then reusing the bones with ground meat to make another batch of stock? Is that right?

      Generally, once the bones have been cooked and used in some way, making stock from them classifies the stock as a bone broth rather than a meat stock, however, you are doing something sort of in between. I think what you are doing is a good economy in terms of using the bones. It may also be creating a stock that is higher in glutamines and histamines due to the bones being cooked twice. It may also have fewer of the nutrients that come from a raw joint bone which is recommended for meat stock.

      I’ve also looked for ways to make a good meat stock using hamburger. I think a good way to do it is to make meatballs with the burger, then cook them in a stock along with some raw marrow bones and and some raw joint bones (such as a shank, rib, or knuckle cut). That way you are getting the benefits of the meat as well as the joint tissue and marrow in the stock. You don’t need to cook meat stock too long, about 4-5 hours maximum for red meat. Then you can strain the stock so that your husband gets meatballs and stock, and you or someone else can have the meat from the bones with the stock.

      You will know that the stock is therapeutic if it gels when cooled. If it does not, you will need to add more bones (especially those with lots of connective tissue such as ribs) and meat, and less water.

      Hope this helps!

      Deanna, HB Assistant and Certified GAPS Coach

  10. Hello and thank you for all your valuable information.
    Can you please tell if you skim off the fat after it cools or you drink it with the fat?

    Thank you in advance for your knowledge and assistance

    Kindest regards….Claire

    1. Hi Claire,
      Thank you for your question. On the GAPS diet, fresh animal fats are encouraged! So, often leaving the stocks full-fat and consuming them with the fat in them is a good way to get all the good fats GAPS people need. However, there are a couple situations where you might want to skim the fat:
      1) They make you nauseous or cause other digestive issues. In this case you might want to skim the fat off, and add small amounts of fat to your food until your body adjusts to digesting more fat.
      2) There is a whole lot of fat! In this case, which sometimes happens when I add really fatty cuts or bones, I will chill the stock and take off half of the fat that solidifies on the top and use it for sauteeing, making mayo, serve it over veggies, or use in another recipe.

      You might want to check out our article “Fats on GAPS” for more!

      Warmly,
      Deanna
      Honest Body Assistant and Certified GAPS Coach

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    1. Hi Amber,
      Thank you for the question!

      This storage process applies to both bone broth and meat stock:

      1) Strain the meat, veggies, and bones from your stock.
      2) For meat stock, pick the meat from the bones and reserve veggies and meat to eat. For bone broth, discard everything. All the nutrition is in the broth.
      3) Pour the stock into a shallow pan to cool more quickly, or put the bowl or pot into a sink with cold water to cool the stock.
      4) Once the stock is just warm enough to keep the fat liquid, you can pour it into jars for storage.
      5) Put the stock into the refrigerator to finish cooling.
      6) Once cool, you can remove the layer of fat on top to use for cooking, or keep it on the stock for a longer storage time. Then you can move the jars to the freezer if desired, make sure there is enough room in the jar for expansion or they will crack. Put a rubber band around the jars if they will be in contact with each other to prevent cracks from glass hitting glass.
      7) The stock/broth can be kept in the refrigerator for 5-7 days or frozen for 6 months.
      8) If the broth has been sealed in the jar with a layer of tallow, it should keep in the refrigerator for months.

      As with anything, if it smells sour or unpleasant, toss it.
      Usually, if you are consuming the recommended 5 cups per day of stock or broth, you won’t have a problem with consuming the stock before these time frames are up.

      Hope this helps!
      Deanna
      Certified GAPS Coach and HB Assistant

  13. Hi there! Am I able to slow cook my broth in a crock pot instead of putting it on a stove top? If so, how long for beef stock?

    1. Hi Kim!
      Thanks for your question. Yes, slow cooking in a crock pot is a great way to prepare meat stock and bone broth. The recommendation to make meat stock from beef, lamb, or bison is to set the crock pot for 2 hours on high and then cook for another 8 hours on low. For beef bone broth in a crock pot, cook for 48 hours or more on low heat.

      Warmly,
      Deanna
      Certified GAPS Coach and HB Assistant

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