Making Meat Stock
In it’s most simple form, meat stock is a short cooked stock using bony cuts of meat. I will not share a “recipe” as everyone’s needs are unique and there is no one right way to make meat stock. Rather, I will share guidelines and general directions for you to customize to fit your taste buds and your health needs. If high histamine levels are on your radar, there are many ways to reduce the histamine found in your meat stock. Remember: healing meat stock only requires bony cuts of meat, water and salt — everything else is optional!
Choose your bony cuts of meat. For chicken stock - legs, leg quarters, thighs and wings are great choices. When in doubt, choose dark meat because dark meat is closest to the bone. Chicken backs, necks and feet are perfect for adding even more healing collagen but should be in addition to meatier cuts and make up no more than half of your chicken for a batch of stock. For beef/lamb/bison stock, again, the key is to choose bony cuts of meat — shanks, ribs, oxtail, knuckles, head meat, neck bones, etc. Many butchers sell “soup bones” that make great additions to your beef stock but cuts with plenty of meat near the bone should make up at least half of your cuts for red meat stock. These bony cuts of meat are not considered “choice” cuts of meat and are typically the cheapest cuts available which is an added bonus!
Add your meat to your largest stock pot. The amount of meat you are cooking dictates the amount of water you will use for your stock. Only add enough water to cover your meat, plus about an inch. Do not add too much water or your stock will not gel and will have less flavor. Knowing how much water to add is a practiced art but my suggestion is to remember that less water always makes tastier stock.
Add salt. Since this is not a recipe, I do not provide exact measurements but you can always add more salt to taste after your stock is cooked, so start small until you find how much salt works for you. Table salt is highly refined and contains additives so table salt is not recommended for your meat stock. Focus on high quality mineral salts like Celtic sea salt and Himalayan salt. Natural salts contains necessary minerals for supporting overall health and is naturally delicious.
Add in your bonus ingredients! My suggestion is to start with a basic meat stock and then try adding different ingredients one at a time with future batches. Bonus ingredient suggestions: cracked black pepper, whole garlic bulb, onion, fresh herbs, seaweed, dried herbs, medicinal mushrooms, fresh veggies, hot peppers, etc.
Slowly bring to a boil over medium/medium high heat. The meat will scorch and burn if you crank the heat to high so be careful! Once you have a rolling boil, lower heat to a simmer. Stir occasionally and check if the heat needs adjusting to maintain a slow simmer. Chicken stock should simmer for about 2 hours and red meat should simmer for about 3 hours. Don’t forget to set your timer after you turn down the boiling stock to a simmer. {You can also use a slow cooker or pressure cooker but I suggest cooking your first few batches on the stove so you know what flavor to expect from meat stock. It is easy to over cook stock in a slow cooker or pressure cooker so be aware of that added risk.} Confirm your meat stock is ready by ensuring the meat is tender and slides off the bone. Remove from heat.
Strain meat stock into a large bowl or pot. Set aside to cool. After the meat is cooled, use your fingers to pull the meat from the bone to reserve for later use.
This final step is technically optional but it boosts your meat stock with the healing properties of adding healthy fats and collagen directly back into your stock — and it tastes delicious! Throw the chicken skin, cartilage, connective tissues and any gooey bits next to the bones into your blender. Add a little stock and blitz on high speed until smooth. Add this “cream” back into your stock and strain your stock again.
Enjoy your beautiful finished product! You can drink by the cup or use this rick stock as a base for nourishing soups. If you are drinking meat stock as the foundation of a healing diet, drinking up to 6 cups of stock a day is recommended. I suggest starting with just one cup a day and checking in to see how it makes you feel and then increasing over the next couple of weeks until you reach your goal.
