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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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.

 

Coconut Milk Yoghurt

This recipe is a good alternative for people following the GAPS Diet who are unable to tolerate dairy or who have an anaphylaxis reaction which is a true allergy. Dr Natasha Campbell-McBride does not encourage individuals to avoid GAPS fermented dairy unless there is a true food allergy, and this can be determined by doing […]

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Cocount Milk Yoghurt
Making your own coconut yoghurt is simple and cost effective. You can choose how probiotic you want your yoghurt to be by extending the fermentation length time and by what culture source you use. We recommend you select a starter culture with a good selection of beneficial probiotic strains. You can even use kefir grains to make kefir instead of yoghurt with this recipe. GAPS Diet Australia have a good selection in their shop, however if you have a good strong multi strain probiotic of your own, you may also use that for your starter.
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Prep Time 30 minutes
Cook Time 7-9 hours
Servings
Litre
Ingredients
Mixture Ingredients
  • 1 Litre Full fat coconut milk (see our coconut milk recipe) Avoid BPA cans & petra-paks containing added water
  • Yoghurt starter culture OPTIONS • Dairy free cultured yoghurt starter powder (measure as per product instructions) OR • Two Dairy free probiotic capsules per litre of milk OR • 1/3 cup of coconut yoghurt as a starter per litre of milk • Kefir
  • 1-2 Tbs Raw honey Generally not required for incubation depending on milk source. See notes below
  • 2 Tbs organic gelatin powder Optional: depending on viscosity preference
Optional ingredients for sweetening
  • 1-2 Tsp Raw honey Optional: To be added afer fermentation & refrigeration to taste
Equipment
Prep Time 30 minutes
Cook Time 7-9 hours
Servings
Litre
Ingredients
Mixture Ingredients
  • 1 Litre Full fat coconut milk (see our coconut milk recipe) Avoid BPA cans & petra-paks containing added water
  • Yoghurt starter culture OPTIONS • Dairy free cultured yoghurt starter powder (measure as per product instructions) OR • Two Dairy free probiotic capsules per litre of milk OR • 1/3 cup of coconut yoghurt as a starter per litre of milk • Kefir
  • 1-2 Tbs Raw honey Generally not required for incubation depending on milk source. See notes below
  • 2 Tbs organic gelatin powder Optional: depending on viscosity preference
Optional ingredients for sweetening
  • 1-2 Tsp Raw honey Optional: To be added afer fermentation & refrigeration to taste
Equipment
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Instructions
  1. Sterilize all equipment in hot water (80˚C) for 1 minute. If you are sterilizing glass jars, do not drop them in boiling water over 80 ˚C or you may risk cracking or breaking them. You may risk contamination with bad bacteria if all the equipment is not first sterilized.
  2. In a saucepan, bring coconut milk to 80 degrees C, then remove from heat. Do not boil the milk over 90 degrees Celsius; this will spoil the flavour. Your coconut milk must reach 80-90 degrees Celsius or you risk contamination with bad bacteria. Raw coconut milk can be made without heating, however this needs to be done with fresh naturally retrieved coconut milk that is less likely to be contaminated.
  3. In some cases you may need to add honey. Honey is not usually added to coconut milk because it does contain it’s own sweetness to feed the culture during the fermentation process, however some milk sources may require it so you may need to experiment with this in whether to add the honey or not. Sweetness provides food for the bacterial culture and your yogurt will often not ferment well without it if it is not sweet enough on it’s own.
  4. Cover and cool the milk until it reaches a temperature between 38-45 degrees Celsius. Do not add the starter culture until it has cooled down or it will kill the good bacterial culture you are about to introduce.
  5. Pour aproximately1/2 cup of cooled coconut milk from your mixture into a sterilized glass, and mix in your starter culture or probiotic. Stir well until all is dissolved.
  6. Return the stirred ½ cup mixture to the existing cooled milk and mix well with a whisk or spoon.
  7. Pour cultured milk into your sterile yogurt maker jars, or any sterile glass or enamel containers that work for you and place the jar in the yoghurt maker.
  8. Set the timer for the desired incubation period and ferment the yoghurt for 7 – 9 hours at a temperature range between 38˚C and 45˚C. The Wholesome ‘me’ yoghurt maker will ferment up to 36 hours if you wish to ferment longer and produce a strong probiotic and very tart yoghurt flavour.
  9. When the fermentation is complete, transfer the yoghurt to the fridge to set for 6 hours before consuming. Refrigeration for this time allows the yoghurt to set.
  10. If your yogurt separates after chilling (which is common), either stir it briskly with a spoon, or whip it with a stick blender.
  11. If you wish to have thicker yoghurt strain the yoghurt and drip all the liquid whey out of your yogurt using a cheesecloth. Drip the yoghurt whey for 6 – 12 hours through a cheesecloth. The whey is probiotic and can be used to add to soups (when cooled before eating) for added probiotic nourishment.
  12. Add honey or fruit to taste.
Recipe Notes

Troubleshooting

Your yoghurt should smell and taste sour like yogurt. If you notice a bad odor, mold, or hints of grey or pink on the surface, we suggest that it has been contaminated with bad bacteria overgrowth and advise to throw it out and try again. This can be caused by a number of things:

  • The equipment was not thoroughly sterilized
  • The milk source was contaminated (was it canned or other?)
  • The milk source in a tetra-pak contained too much water and very little fat
  • The starter culture died from temps too high or too low
  • The starter culture is not right for the type of milk used the starter culture did not have enough natural sugar content to feed of in the milk source
  • The starter culture is out of date or not active
  • The correct amount of starter wasn’t used
  • Other foreign “bad” bacteria colonized the batch.

Unlike nut milks, most coconut milk sources do not require added honey during the incubation period to feed the fermentation process as the coconut milk usually has it’s own sweetness.  However, we can’t control what milk source you choose to use so adding honey during the preparation before the incubation period will be something you may need to experiment with on your own.

Coconut yogurt produces a thinner and runnier yoghurt viscosity compared to cow’s full cream milk yogurt, but there are two ways to thicken it: Add a dissolved thickener like natural gelatin to your milk before fermentation, OR after fermentation, strain the yoghurt and drip all the liquid whey out of your yogurt using a cheesecloth.

Once fully cooled, your yogurt may separate again, with some of the coconut oil hardening on top and a clear or cloudy liquid on the bottom. This happens especially with homemade coconut milk which hasn’t been homogenized and emulsified with factory machinery. This is usually not a problem, as long as everything else smells and tastes right. Just mix well with a spoon or stick blender, and enjoy.

Some new tetra-paks of coconut milk are not appropriate for making yogurt because they are mostly water and very little fat. Choose a high-fat natural coconut milk or cream made for cooking.

Use the same ingredients to make kefir by switching the dairy starter or probiotics with kefir grains and follow the kefir recipe instructions.  This is best made in one large container though (not individual jars).