Basic Meat Stock

Meat stock has a different amino-acid profile than bone broth (see next page for other differences), making stock easier on your gut. It also supports brain function, which can be negatively affected in those who suffer from gut-health challenges.


Makes four servings

Preparation time: 3 to 10 hours


  • 2 to 3 pounds turkey or chicken thighs or quarters, skin on, or 2 to 3 pounds grassfed beef, bison, or lamb shanks
  • 3 to 4 carrots, coarsely chopped
  • 1 small onion, quartered
  • 3 to 4 celery ribs, chopped
  • Handful of black peppercorns
  • 1 to 2 tsp. sea salt
  • 2 to 3 sprigs fresh rosemary or thyme
  • 2 to 4 tbs. tomato paste (optional)
  • 2 to 4 garlic cloves, to finish

Preheat oven to 350 degrees F. Place all of the ingredients except the garlic in a 5- to 6-quart Dutch oven or Crock-Pot. Cover with water, to 2 inches above ingredients. Cook poultry in oven for up to 3 hours or in a Crock-Pot on low for 6 to 8 hours. Cook red meat in oven for 6 to 8 hours or in a Crock-Pot on low for 8 to 10 hours.

Serve the meat and vegetables with a cup of stock alongside. Use a garlic press to add a small clove of garlic to each cup of stock, along with some good sea salt.

Photographs copyright © 2014 by Mary G. Brackett.

Recipes adapted from Hilary Boynton and Mary G. Brackett’s The Heal Your Gut Cookbook and printed with permission from Chelsea Green Publishing.

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