Meat stock is slightly different from bone broth and is recommended on the GAPS diet for patients that are especially sensitive to MSG.
Glutamic acid found in broth is a natural form of MSG which gives the broth its savory flavor and although it is not harmful in the small quantities found in bone broth (unlike processed MSG), some individuals who are extremely sensitive may still react to it.
The idea behind meat stock is that a piece of meat on the bone is boiled in water just long enough to be cooked all the way through (1-3 hours). Any bone marrow can then be taken out and be consumed in the soup. The stock that results is clear and full of amino acids but not as high in collagen as bone broth. Therefore it will not gel or reduce down like cartilage rich bone broth but is great for soups and stews.
Using both meat stock and bone broth is encouraged on the GAPS diet but people with MSG sensitivity should start with meat stock.
Meat stock is also the best choice if you’re following a low-FODMAP diet as bone broth is more fermentable.
You can experiment with different cuts of meat. You want to pick a cut that contains both meat and bone but more of the first.
I find meat stock more tasty then bone broth but try and vary between them.
- Meat on the bone (i.e. a whole chicken, ox tail, ribs)
- Filtered water
- Peppercorn (optional)
- Bay leaf (optional)
- Place the meat in a stock pot and cover with water
- Bring the water to a roll and then turn the temperature on low
- Skim off any foam that rises to the top
- Add the optional peppercorns and bay leaf and let simmer for up to 3 hours or until the meat is cooked thoroughly
- Turn off heat and remove meat with a slotted spoon
- Any bone marrow can be taken out of the bone by pounding it on a cutting board
- Pick the meat off the bone and reserve to use in your cooking
- The bones can be reserved in the freezer and be used to make bone broth
- Store the meat stock in the fridge for up to a week or in the freezer for many months