GAPS Meat and Vegetable Soup

Both GAPS soups and stocks are the powerhouse to rebuilding your health. They are the most nourishing healing source on the GAPS Nutrition Protocol and every GAPS home should have a fridge and freezer stocked with them. We understand that keeping up with food supply can be time taxing on a GAPS family so your […]

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GAPS Meat and Vegetable Soup
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Prep Time 50 Minutes
Cook Time 3 Hours
Servings
Litre batch
Ingredients
Vegetables
Meat & Stock
  • 1 Litre Meat Stock Select from the meat stock preference you made earlier
  • 1 Meat joint This was used to make the meat stock recipe and put aside - or you can select a fresh gelatinous meat joint from the bone and use that. Also include bone marrow and gelatinous soft tissue
Prep Time 50 Minutes
Cook Time 3 Hours
Servings
Litre batch
Ingredients
Vegetables
Meat & Stock
  • 1 Litre Meat Stock Select from the meat stock preference you made earlier
  • 1 Meat joint This was used to make the meat stock recipe and put aside - or you can select a fresh gelatinous meat joint from the bone and use that. Also include bone marrow and gelatinous soft tissue
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Rating: 0
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Instructions
  1. Bring some of the meat stock to boil, add chopped or sliced vegetables: onions, carrots, broccoli, cauliflower, courgettes, marrow, squash, pumpkin, etc. and simmer for 25-35 minutes. When on the introduction diet, you can choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of cabbage and celery. All particularly fibrous parts of vegetables need to be removed, such as skin and seeds on pumpkins, zucchini and squash, remove stalk from broccoli and cauliflower and any other parts that look too fibrous.
  2. Add the meat that you set aside from making the stock and cook the vegetables well, so that they are really soft and easy to digest. If you have already used the stock in other recipes, we recommend you cook some meat according to the recommendations shown in the stock recipe first and then add the vegetables.
  3. When vegetables are well cooked, add the crushed garlic, bring to boil and turn the heat off. We want the garlic to be added at the end to be only slightly cooked to receive maximum immune benefits from it.
  4. If you are cooking for children who are fussy eaters or for babies starting out on solids, you can blend the soup which will make it easier. This recipe will generally keep in the fridge for 5 days but can also be frozen.
Recipe Notes

Serving for GAPS

Serve the soup with a drizzle of cold pressed extra virgin olive oil on top (1-2 tbl sp).  Add sauerkraut or juice or eat  1 – 2 table spoons sauerkraut at the beginning of the meal.

Never add sauerkraut, its juice or olive oil directly to any hot food as this will kill the enzymes and minor component nutrients.  Always wait for the food to cool before adding them.  The general rule is:  if you can put your finger in it, then it’s ready.  Refer to the introduction diet for the progressive introduction of sauerkraut and olive oil.

The ratio of stock, meat and vegetables is individual and dependant upon the size of the batch you wish to make.

Clinical Notes:

The introduction diet is primarily designed for people suffering with diarrhoea and that is why the chosen vegetables are low in fibre.  If you have chosen to follow the introduction diet because of leaky gut and food allergies but are more susceptible to constipation, it is important to add more fibrous vegetables like cabbage and celery.  Don’t avoid cutting of stems from broccoli etc and leave the skins and seeds on vegetables like zucchini.  You may even decide to serve up some well cooked beetroot with your soup.

Hints

  • Cut vegetables and meat into small neat sized pieces unless you plan to blend or puree it.

Other suggested and allowable ingredients

  • Fresh or dried Italian or French mushrooms can be added to pork, lamb or beef soup to enhance the flavour. Dried mushrooms can be crushed by had before adding to the soup
  • Chopped parsley, coriander, oregano or dill
  • A spoonful of yoghurt or sour cream (creme fraiche)
  • Red onion
  • Spring onion
  • Cooked ground liver
  • Boiled eggs (yolk still runny)
  • Raw or cooked beetroots
  • Other herbs and spices (only when digestion has started to show improvements)

 

Meat Stock

A good meat stock must be made with several kinds of bones with meat still on them.  This recipe allows you to select the category of meat stock you wish to make whether it be beef or chicken etc and from those lists, the selections allow you to choose from the bones and meat cuts […]

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Meat Stock
Meat stock provides important building blocks for the rapidly growing cells in the gut lining and has a soothing effect on any area of inflammation in the gut. That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract. Do not use commercially available soup stock granules or bouillon cubes, they are highly processed and are full of detrimental ingredients. Chicken stock is particularly gentle on the stomach and is very good to start from. To make good meat stock you need joints, bones, gelatinous meat (which is meat on the bone like a whole chicken, lamb necks/shanks or osso buco cuts), giblets from chicken, goose or duck, whole pigeons, pheasants or other inexpensive meats. It is essential to use bones and joints, as they provide the healing substances, not so much the muscle meats. Ask your butcher to cut some large tubular marrow bones in half, so you can get the bone marrow out of them after cooking. The bone marrow can be added to soup broths or eaten just as it is. Meat stock and bone broth are two different things. Meat stock is made over a few hours with raw bones and meat, where as bone broth is made with old cooked bones and cooked over 12 – 24 hours. The intro diet suggests using meat stock and when intro is complete, you can try the bone broth if you want to. This recipe has supplied a few options of bones and meat cuts to choose from, however you are not limited to them. Other cuts from goat and game etc can also be used and are very delicious. Dr Natasha Campbell-McBride strongly recommends local game sources for nourishment. *This meat stock recipe is appropriate for the GAPS Introduction Diet Stage One - onwards
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Prep Time 30 Minutes
Cook Time 2-3 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic ingredients
Chicken or other Poultry Stock
Lamb Stock: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it
  • 4-6 Lamb neck bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4 Lamb shank Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 1-2 Lamb shoulder joint Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Lamb meaty rib bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Lamb trotters Highly recommended: This helps make the stock more gelatinous
Beef Stock: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it
  • 6 Beef Osso buco cuts Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 1-2 Beef shoulder joint Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-6 Beef marrow bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • Beef meaty rib bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-8 Beef knuckle bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Calf Hooves Highly recommended: This helps make the stock more gelatinous
Pork Stock: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it
  • 2-4 Meaty pork rib bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-6 Pork neck bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 1-2 Pork shoulder joint Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-6 Pork marrow bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Pigs trotters Highly recommended: This helps make the stock more gelatinous
Fish Stock
  • 1 Whole fish Select mackeral, herring or salmon. Skins, head and fins are required.
Prep Time 30 Minutes
Cook Time 2-3 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic ingredients
Chicken or other Poultry Stock
Lamb Stock: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it
  • 4-6 Lamb neck bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4 Lamb shank Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 1-2 Lamb shoulder joint Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Lamb meaty rib bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Lamb trotters Highly recommended: This helps make the stock more gelatinous
Beef Stock: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it
  • 6 Beef Osso buco cuts Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 1-2 Beef shoulder joint Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-6 Beef marrow bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • Beef meaty rib bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-8 Beef knuckle bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Calf Hooves Highly recommended: This helps make the stock more gelatinous
Pork Stock: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it
  • 2-4 Meaty pork rib bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-6 Pork neck bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 1-2 Pork shoulder joint Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 4-6 Pork marrow bones Number selected for these are dependant on what is available: Select at least 3-4 from this group
  • 2-4 Pigs trotters Highly recommended: This helps make the stock more gelatinous
Fish Stock
  • 1 Whole fish Select mackeral, herring or salmon. Skins, head and fins are required.
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Rating: 5
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Instructions
  1. With the exception of large meat cuts such as a shoulder joint or ribs, place all other bones, joints and meats into a large pot and fill it up with filtered water, add natural unprocessed salt to your taste at the beginning of cooking and about a teaspoon of black peppercorns, roughly crushed (optional – pepper sometimes too hot for children). Apple cider vinigar can be added at this point.
  2. Large cuts of meat or bones with meat on them such as the shoulder joints or ribs can be lightly browned in a low oven at 175 degrees Celsius for 30 minutes and then added to the pot.
  3. If you are making fish stock you need bones, fins, skins and the whole fish head NOT THE MEAT. Buy your fish whole and cut the fish meat from the bones to use for a seperate meal and use the rest of the fish to make your stock.
  4. If you are folowing the Full GAPS Diet, you may add the onion, carrot and celery to the pot. You do not need to cut them finely as it will make it easier to be removed and discarded later. If you are following the introduction diet stages, we recommend you avoid the vegetables at this time.
  5. Bring to boil, cover and simmer on a low heat as shown below: • 2 ½ - 3 hours for beef, lamb, pork and game • 1 ½ -2 hours for chicken and • 1 – 1 ½ hours for fish stock. This is the measured cooking time frame to make your nutrient meat stock. Bone stock without the meat cuts are usually longer. The longer you cook the stock the more nutrients and the softer the bones become for fishing out marrow.
  6. After cooking for the recommended time above, remove the meat and bones by straining the stock ingredients through a sieve. You can do this by collecting the stock under the strainer into a larger pot. Strip off all the meat and soft tissues from the bones as best as you can and extract the bone marrow out of the large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and these should be put aside with the meat that has been stripped from the bones to add later to the soup. It is also ok for the patient to eat the marrow and soft tissue direct from the bones.
  7. Strain the remaining stock with a cheesecloth to remove all remaining small bones, pepper corns and any vegetables that were added. Discard any tiny bones and vegetables added. Storethe stock in wide mouthed freezer safe mason jars in the fridge or freezer. The meat stock will keep well in the fridge for at least 7 days or it can be frozen.
Recipe Notes

If you wish to make bone stock and cook the ingredients for longer to extract more nutrients from the bones, we recommend you discard the meat afterwards as it will be over cooked but still produce a good meat/bone broth. Some people like to cook their stocks all day or overnight.

Butcher supplies for meat stock

The ratio of ingredients is individual and dependant on the size of the batch you wish to make but keep in mind that some stock should be reserved for drinking and some for making your batch of soup.  The remainder of your ingredients will depend on what type of meat stock you are making.  Here is a list of bone selections you can ask for at your organic butcher shop.

Beef, Lamb, Pork or Game Selections

  • Large tubular marrow bones
  • Gelatinous meats
  • Meaty rib bones
  • Osso Buco cuts
  • Knuckle bones
  • Shanks
  • Neck bones
  • Tail bones
  • Trotters
  • Joints
  • Ears

Poultry Selections

  • Whole chicken & extra chicken frames
  • Feet from one chicken
  • Gizards & giblets
  • Spatchcock
  • Pheasants
  • Pigeon
  • Goose
  • Duck

Fish Selections

  • Fish frames with heads (no fish meat)
  • Skins
  • Fins

Hints & Facts:

  • Add half a cup of apple cider vinegar to help draw out minerals from the bones and into the stock such as calcium potassium and magnesium. Some people may not be ready to add this during intro.
  • Choose fatty fish like mackerel or salmon. But make sure they are not farmed or preserved in any way.
  • Gelatine as the substance extracted by boiling bones, hoofs, trotters and soft animal tissues from gelatinous meats.
  • The onion carot and celery sticks should be avoided for patients in the introductions diet stages.  These can be added later on full gaps for added stock flavour.  They can be freshly cut as shown in the instructions or sauteed in a pan prior to adding to pot  for added flavour

Contrary to popular belief meat, fish and organ meats like liver and kidney have the highest contents of vitamins, amino acids nourishing fats, many minerals and other nutrients which we need in order to be adequately nourished.

Charting the highest source of essential nutrients

Clinical Notes:

Low fibre is the aim initially (especially for people who have profuse watery diarhoea), however if you are more prone to constipation, you can add onion, celery and cabbage to the stock for more flavour.