GAPS Broth with Herbs

Written By Lucy Flamiatos

GAPS Broth with Herbs

Oct 30

Written By Lucy Flamiatos

1. Choose Your Bones

  • Chicken: whole chicken, wings, backs, or any pieces with joints and skin.

  • Beef/Lamb: meaty bones with marrow, joints, or knuckles.

  • Fish: fish heads work best from non-fatty fish

Tip: More cartilage and connective tissue = more gelatin and healing compounds.

2. Prep Your Bones

  • Chicken: cut through joints to expose cartilage.

  • Beef/Lamb: no special cuts needed, just use meaty bones.

  • Fish: no special cuts needed

3. Cold Water Start

  • Place bones in a large pot and cover with filtered cold water - 1 quart of water for every pound of meaty bones.

  • Do not add vinegar (GAPS method avoids it).

  • Bring slowly to a gentle simmer, not a rolling boil.

4. Simmering Times

  • Chicken: 90 minutes (1.5 hours)

  • Beef/Lamb: ~3 hours

  • Fish: 30 minutes

Note: Long, gentle simmering releases gelatin, collagen, and minerals, keeping the broth clear and soothing. Fish, however, is a short cook time.

5. Add Spices & Herbs (Optional but Healing)

  • Classic broth herbs: black peppercorn, allspice berry, juniper berry, and bay leaf

  • Digestive support: bay leaf, ginger, and fennel seed

  • Immune support: garlic, thyme, and astragalus

  • Grounding & calming: clove, cinnamon, and chamomile

  • Classic Bouquet Garni: parsley stalks – fresh, not leaves, thyme – fresh sprigs, and bay leaf – 1–2 leaves

  • GAPS-styled Bouquet Garni: rosemary, sage, marjoram or oregano, and celery leaves

    Note: To make a Bouquet Garni: Tie the herbs together with kitchen twine or place them in a small piece of cheesecloth for easy removal. Add herbs and spices at the start of simmering.

6. Straining & Storage

  • Strain broth through a fine sieve.

  • Reserve meat for meals. Remove herbs and spices.

  • Store broth in refrigerator for 3–4 days or freeze in portions for up to 3 months.

7. Tips for Best Results

  • Use a covered pot to minimize evaporation.

  • Skim foam gently if desired, but it’s not harmful.

  • Avoid strong boiling; the goal is a healing, gentle broth, not a concentrated stock.

  • Optional veggies (like carrots, onion, garlic, or celery) can be added for flavor, but when on GAPS intro, they are left out initially or removed prior to drinking the broth.

Lucy Flamiatos