Meat stock: A low-histamine winter warmer

Bone broth has become a staple in the health-food world, with many people adding freeze-dried bone broth to their morning smoothies or coffee. But what if you’re sensitive to its higher histamine levels? Luckily, there’s a simple alternative – meat stock!

Bone broth is typically made from simmering animal or fish bones in water for at least 6 to 72 hours. The longer you cook the bones, the more nutrients are released, leading to a nutritious and gelatinous broth.¹² Depending on the bones used, bone broth can provide a source of gelatine, glycine, collagen, and other minerals. Due to the long simmer time, bone broth can be high in histamine and glutamate, which can cause reactions in those with histamine sensitivity.³

For those with sensitivities—or anyone looking for a quicker, nourishing base for soups and stews—meat stock is a fantastic option. A good guideline is to use a mix of meat-on-the-bone (like chicken thighs or lamb shanks) along with knuckles, necks, feet, skin, or carcasses. Organic ingredients are ideal, as they pack the most nutrients into your stock.

Chicken stock is one of the easier stocks to make at home. Here’s a simple, tasty recipe to try:

Chicken meat stock recipe

Ingredients

1 whole chicken (any size, including giblets if possible)
4-6 chicken feet (if you’re a bit squeamish or don’t have feet available, you can omit; your stock will just be less gelatinous)
Water
1-2 TSP of sea salt
Aromatics of your choice (like celery, carrots, onions, herbs)

Method

Put the chicken feet in a small pot of cold water and boil. Let it boil for one minute to sterilise, then throw away the water.
While your chicken feet are boiling, break down your chicken. Separate the wings first and then the drumsticks and thighs. Separate the breasts from the bone and put the breasts aside, either in the fridge or freezer to use at another time. Keep the carcass and the skin to make the stock.
Weigh the parts you’re using in the stock on a scale – wings, drumsticks, thighs, carcass, any leftover skin, giblets (if you have them), and chicken feet. Take note of the weight in grams.
Add the chicken pieces to your stock pot. Calculate the amount of water you need; allow roughly 1 litre for every 500g of chicken.
Add your salt to the pot, use less if you have a smaller bird.
Add any aromatics you have to the pot.
Pour the water into the stock pot and turn on the stove, make sure you put the lid on.
Once the water has been brought to the boil, turn your stove down to a simmer. Skim the scum (foamy residue) that rises to the top and collects around the edge, until the stock is clear.
Put the lid back on and simmer for 1-2 hours, once the meat is falling off the bone, your stock will be ready.
Strain the stock from the meat, bones and aromatics through a fine mesh sieve or a cheesecloth into a bowl or container of your choice.
Leave the stock to cool down and store in containers in the fridge or freezer.
Shred the chicken meat from the wings, drumsticks, and thighs. You can use this in other dishes or in your stock to make a delicious chicken soup.