Nourishing Meat Stock (Gut-Healing & Mineral-Rich)

If you’ve been told to drink bone broth but feel worse—bloated, constipated, high histamine or inflamed—this is for you.

Meat stock is gentler, easier to digest, and deeply nourishing for the gut. It’s rich in minerals and gelatin without the high glutamate load that can aggravate symptoms.

Why Quality Matters

The healing power of meat stock is directly tied to the quality of the ingredients you use.

Whenever possible, choose:

• Organic or pasture-raised meat

• Animals raised without antibiotics or added hormones

• Chickens fed organic, non-GMO feed

• Grass-fed and finished beef

• Vegetables grown chemical free or as organically as possible

You’re not just making broth—you’re extracting nutrients, minerals, and compounds from the entire animal.
What goes into the animal and plant will come through in your stock.

Start where you can. Better quality = better results, but imperfect action still supports your body.

Ingredients

• 2–3 lbs high-quality, bone-in meat (tip: break or cut at the joints)
  (chicken thighs, drumsticks, wings, or a whole chicken is what I most often use OR beef with marrow bones + meat attached)

• 1–2 tbsp apple cider vinegar (optional, helps extract minerals)

• 1–2 tsp high-quality salt (to taste) (we use Baja Gold)

• 1 onion, quartered

• 2–3 carrots, chopped

• 2–3 celery stalks, chopped

• At least 4-5 cloves of garlic

• Optional: bay leaf, fresh herbs

Instructions

1. Add everything to a large pot or slow cooker.
   Place meat, bones, veggies, salt, and vinegar inside.

2. Cover with water.
   Fill until everything is just covered (don’t overfill).

3. Bring to a gentle simmer.

   • On the stove: bring to a boil, then reduce to a low simmer

   • In a slow cooker: set to low

4. Cook time:

   • Chicken: 1.5–3 hours

   • Beef: 3–4 hours

   (This is key—do NOT overcook like bone broth.)

5. Strain and cool.
   Remove solids and pour stock into glass jars.

6. Store:

   • Fridge: up to 4 days

   • Freezer: up to 3 months

How to Use

• Sip warm with a pinch of salt

• Use as a base for soups or stews

• Cook rice or veggies in it for extra nourishment

Pro Tips

• You’ll know it’s right if it lightly gels when cooled

• Start with small amounts if your gut is sensitive

• Add more salt when reheating—it brings the minerals to life

A Gentle Reminder

If your body has been reacting to bone broth, it’s not that you’re “failing” at using healing foods.

It’s that your body is asking for a different approach.

And this is one of the simplest, most powerful choices you can make.