Easy Upgrades - How to Make a Meat Stock (Video) - BodyMind Institute

Easy Upgrades – How to Make a Meat Stock (Video)

By Malcolm Saunders | Nutrition

Jun 26

By Malcolm Saunders
Founder: The Light Cellar, Calgary, Canada
Website: http://thelightcellar.ca/

Join Malcolm Saunders of the Light Cellar and guest Luka Symons of Good Food + You as they create a nourishing meat stock from scratch.​​​​


The basics:

*  3-4 pounds of pastured poultry (can be turkey, chicken, duck or goose) -- 
    bone-in, skin on; either thighs or quarters, or whole chicken.  Add them whole, not cut up.

*  If you have them, and aren't too grossed out, add a handful of chicken feet to the mix.

*  Add enough filtered water to cover by 2 inches.

*  2 tbsp of something acidic like apple cider vinegar, lemon juice, or juice from a ferment

*  The extras: anything from this list is just extra and adds important minerals and anti-inflammatory goodness

3-4 carrots, coarsely chopped
one small onion, quartered (leave skins on if they are organic and clean)
3-4 celery ribs, chopped
1-2 tsp celtic salt
2-3 sprigs of fresh herbs (rosemary, thyme, parsley)
2 bay leaves
optional add-in that increases the nutrition: a toonie size of seaweed (dulse or kelp is great),
reishi mushroom slices, astragalus slices, dried nettle, dried shiitake mushroom, turmeric root


  • Place everything in a big soup pot or dutch oven. Let sit for one hour.
  • If cooking on the stove top, bring to a gentle boil and skim off impurities. Bring down to
    a slow gentle simmer, where it's calm on top and just bubbling underneath.  (This ensures you retain the gelatin, the most important element you want to consume!)
  • Simmer on low for 1.5 hours.
  • Alternately, you can place in the oven at 350F at a low simmer for 3 hours, OR cook in a crockpot on low for 6-8 hours. All of these times are considered short cook.
  • Strain the chicken and vegetables out of the stock and let cool.
  • Debone the chicken and shred the meat, reserve the vegetables to use in a stew or quick soup right away. You can eat the meat or store in the freezer for future meals, but make sure to reserve ALL that liquid gold. This is your meat stock.

Good meal idea: as your chicken cools, start cooking up onions or leeks in a good fat (butter, lard, tallow, coconut oil), and add any other coarsely chopped vegetables. When golden, throw in some of your chicken; add a few cups of meat stock and flavourings to your liking, and you have a one-pot stew ready for dinner!

Ways to consume your meat stock: drink it as tea; chop some chives and a sprinkling of sea salt and a teaspoon of miso; or warm a mugful and swirl an egg in it after taking it off the stove top; use it to braise greens for dinner; make gravy; make soup; use it in a stew; use it to cook your rice, or to thin a sauce.

Easy Upgrades is a series where you will pick up “easy to implement” recipes and ideas you can add-in to your everyday cuisine to upgrade your health.

Visit http://thelightcellar.ca/video/ for more Easy Upgrades!

Want To Learn More About Fermentation?
Here Are The 12 Fermentation Courses With Malcolm Saunders & Dr. Terry Willard
Here At The BodyMind Institute

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About the Author

Malcolm Saunders’ mission is to deeply connect people to their food. He has worked in the field of food and nutrition for 20 years and is the owner & creative visionary of The Light Cellar. Malcolm is a public speaker and intuitive chef who specializes in sharing the alchemy of superfoods and superherbs. Through his videos, workshops and seminars he has helped thousands of individuals recreate their relationship to food. He has an expertise and passion for creating and teaching others how to make energizing and healing foods, including raw chocolate, elixirs and ferments. Malcolm’s desire is to inspire others to live and eat from a space that honours the sacredness of all Life, illuminating the power of influence our food choices have on ourselves, other beings, and the planet we live on. Malcolm has created events and shared the stage with world-renown speakers, including David Wolfe, Daniel Vitalis, Sandor Katz, Nadine Artemis, Dr. Terry Willard, and more. You can find him online at malcolmsaunders.com