Chocolate Fudge Sauce

Ingredients for Chocolate Fudge Sauce

  • 1 ¼  cup cocoa powder

  • 1 cup honey

  • ½ cup Cocoa Butter

  • ½ tsp salt

  • ¾ cup water

Directions for Chocolate Fudge Sauce

IMG_4527.jpg

In a small pot, combine cocoa powder, honey, salt, and water. Mix together. Add in cocoa butter.

IMG_4541.jpg

Bring to a boil. Simmer for five minutes until sauce thickens. Stir constantly to ensure no lumps.

IMG_4623.jpg

Let sauce cool slightly and serve immediately over ice cream!

Fruit Sauce Topping for Ice Cream

Making a fruit sauce topping like a strawberry or blackberry sauce is very easy! It’s a simple process and you can swap for any flavor you’d like.

You can also use this sauce to top yogurt if you don’t have homemade ice cream on hand.

Ingredients for Fruit Sauce

  • 1 heaping cup of frozen fruit (I used strawberries)

  • Filtered Water

  • 2 tsp Lemon juice

  • Honey (optional)

Directions for Fruit Sauce

IMG_4558.jpg

Add heaping cup of frozen fruit to pot.

Add enough water to cover the bottom of the pot.

When strawberries are soft, mash them with a fork or masher.

how-to-make-fruit-sauce-strawberry-sauce-topping-for-ice-cream-make-your-own-strawberry-sauce-make-your-own-ice-cream-topping-gaps-diet-whole-30-real-food-recipes

Leave the strawberries or add a little honey once you’ve removed it from the heat to make the sauce extra sweet. I skipped this step for my sauce as I find the fruit sweet enough.

GAPS Legal Alcohol Free Maraschino Cherry Substitue

One of the few sweet commercial treats that I miss is maraschino cherries. I loved them in Shirley Temples, or chocolate covered cordial cherries. I was even known to eat them straight out of the jar.

The ingredients in the commercially available products are so horrific that I haven’t been tempted to try them in the past. But when looking for what to top my homemade vanilla ice cream with, I wondered if there was a way to make my own. I stumbled upon this recipe from Real Food Whole Health which uses real ingredients to make maraschino cherries and I was sold. I’ve modified the recipe a little to make it GAPS Legal on the full GAPS Diet by removing the sugar and swapping the kind of cherry juice I used. These cherries are also alcohol free, unlike many other recipes I found to make your own maraschino cherries.

alcohol-free-maraschino-cherries-maraschino-cherry-substitute-how-to-make-your-own-maraschino-cherries-make-maraschino-cherries-with-cherry-juice-gaps-legal-maraschino-cherries-gaps-legal-ice-cream-topping-cherries-for-banana-splits-gaps-legal-dessert

The most labor intensive part of this recipe is in pitting the cherries. If you don’t have a cherry pitter, like I do not, try a straw or a chop stick to remove the pits. I found the easiest way to do it was to remove the stems, poke a hole in the top of the cherry, and then push the pit out the top hole from the bottom.

If you’re not making this recipe when cherries are in season, you can use frozen whole cherries with the pits removed. 

Ingredients for GAPS Legal “Maraschino” Cherries

1 cup organic, unsweetened Black Cherry Juice,  I used Lakewood Pure Black Cherry juice

1 cup filtered water

2 organic whole cinnamon sticks

3 Tbsp lemon juice

16 oz sweet red cherries, pitted

1 Tbsp pure almond extract

Directions for GAPS Legal “Maraschino” Cherries

alcohol-free-maraschino-cherries-maraschino-cherry-substitute-how-to-make-your-own-maraschino-cherries-make-maraschino-cherries-with-cherry-juice-gaps-legal-maraschino-cherries-gaps-legal-ice-cream-topping-cherries-for-banana-splits-gaps-legal-dessert

In a sauce pan, combine cherry juice, water, cinnamon sticks and lemon juice.  Bring to a low simmer.

alcohol-free-maraschino-cherries-maraschino-cherry-substitute-how-to-make-your-own-maraschino-cherries-make-maraschino-cherries-with-cherry-juice-gaps-legal-maraschino-cherries-gaps-legal-ice-cream-topping-cherries-for-banana-splits-gaps-legal-dessert

Pit your cherries while the sauce is simmering.

alcohol-free-maraschino-cherries-maraschino-cherry-substitute-how-to-make-your-own-maraschino-cherries-make-maraschino-cherries-with-cherry-juice-gaps-legal-maraschino-cherries-gaps-legal-ice-cream-topping-cherries-for-banana-splits-gaps-legal-dessert

Pour sauce over the cherries. Add in almond extract. This is the important piece because it gives them that distinct smell!

alcohol-free-maraschino-cherries-maraschino-cherry-substitute-how-to-make-your-own-maraschino-cherries-make-maraschino-cherries-with-cherry-juice-gaps-legal-maraschino-cherries-gaps-legal-ice-cream-topping-cherries-for-banana-splits-gaps-legal-dessert

Let cool on the counter. Cover tightly and keep in the fridge.

How to Make GAPS Legal Ice Cream

I discovered this delicious ice cream years and years ago from an old ice cream maker recipe book. This is really making a custard base which makes it thick and creamy and allows you to not have to add so many filler ingredients. 

This is a full GAPS Legal ice cream because it has whole milk. You could try it with just cream and eat it earlier on the protocol. This ice cream is a rich treat but should be eaten with no guilt! It has very simple ingredients - milk, eggs, cream, honey, and optional vanilla extract. Any flavoring can be added to this ice cream base including chocolate or strawberries - you’re only limited by your imagination! What flavor combination is your favorite?

A few tips on how to make your own simple ice cream:

For best results, do the mixture the night before and let it chill in the freezer for at least eight hours. 

If you can’t find raw milk near you, you can use non homogenized organic milk as a less preferred but still acceptable alternative.


Ingredients for GAPS Legal Ice Cream

  • 2 cups Milk

  • 3 Eggs

  • 2 cups Cream

  • ½ cup Honey

  • 2 tsp. Vanilla Extract


Directions for GAPS Legal Ice Cream

gaps-legal-ice-cream-how-to-make-simple-ice-cream-make-your-own-vanilla-ice-cream-diy-ice-cream-easy-real-ice-cream-whole-30-ice-cream-raw-milk-ice-cream

Add the milk and eggs to a pot.

gaps-legal-ice-cream-how-to-make-simple-ice-cream-make-your-own-vanilla-ice-cream-diy-ice-cream-easy-real-ice-cream-whole-30-ice-cream-raw-milk-ice-cream

Whisk eggs immediately. If your milk gets too hot before you add your eggs, you will end up with very milky scrambled eggs! I prefer to start mixing with a fork and then whisk.

gaps-legal-ice-cream-how-to-make-simple-ice-cream-make-your-own-vanilla-ice-cream-diy-ice-cream-easy-real-ice-cream-whole-30-ice-cream-raw-milk-ice-cream

Once the mixture is warm, add the honey. Mix with a whisk and fork.

gaps-legal-ice-cream-how-to-make-simple-ice-cream-make-your-own-vanilla-ice-cream-diy-ice-cream-easy-real-ice-cream-whole-30-ice-cream-raw-milk-ice-cream

Leave mixture on low to medium low heat and stir constantly but not consistently until it thickens. The mixture is thick enough when it coats a spoon. 

gaps-legal-ice-cream-how-to-make-simple-ice-cream-make-your-own-vanilla-ice-cream-diy-ice-cream-easy-real-ice-cream-whole-30-ice-cream-raw-milk-ice-cream

Add to a large enough bowl that will also have room to accommodate the cream. If there are scrambled egg pieces or harder pieces of milk in the pot, leave them in! You just want all the creamy goodness.

Cover and cool in the fridge for 20 - 30 minutes.

gaps-legal-ice-cream-how-to-make-simple-ice-cream-make-your-own-vanilla-ice-cream-diy-ice-cream-easy-real-ice-cream-whole-30-ice-cream-raw-milk-ice-cream

Add your cream and vanilla.

Put the mixture back in the fridge and allow to cool completely overnight.

gaps-legal-ice-cream-how-to-make-simple-ice-cream-make-your-own-vanilla-ice-cream-diy-ice-cream-easy-real-ice-cream-whole-30-ice-cream-raw-milk-ice-cream

Add mixture into an ice cream maker.

Once mixture starts to resemble ice cream, you can remove it from the maker. It will resemble soft serve. If you’d like harder ice cream, leave the mixture in the freezer for a few hours.

Enjoy with your favorite toppings!

Cast Iron Parboiled Lamb Meatballs

Meatballs are a simple way to add variety to your diet. They can also be a great way to get your kids to eat vegetables! Add finely chopped onions, zucchini, peppers, etc. in to your meatballs to add vegetables.

I’m making these meatballs with lamb burger but you can do it with any kind of burger.

If you have a lean cut, make sure you add fat! I prefer to not use a lean cut; it’s better for your health! Remember, fat is your friend.  [link to fat blog]

My preferred way of making meatballs is to parboil them.

An added benefit of rolling lamb meatballs is the lovely lamb tallow on your skin! Tallow is fat and lamb tallow is the best for your skin. Your hands will be soft, moisturized, and waterproof after rolling your meatballs.

Ingredients for GAPS Friendly Lamb Meatballs

  • 1 lb ground lamb

  • Salt

Directions for GAPS Friendly Lamb Meatballs

IMG_1446.jpg

Heat ½ inch of water in a pan.

IMG_1470.jpg

Roll your lamb into inch sized balls. You can make your meatballs any size, just make sure they’re consistently sized.

IMG_1476.jpg

Add your meatballs into your pan with water.

IMG_1485.jpg

Turn your meatballs with a fork to continue to cook on all sides. Salt your meatballs generously.

As you turn them, continue to salt the meatballs.

IMG_1496.jpg

After approximately five minutes, when you think your meatballs are done, cut one open to check it if it is done.

Continue to add water, meatballs, and salt in batches until you have cooked your desired number of meatballs.

Enjoy!

IMG_1575.jpg

Gluten Free GAPS Legal Onion Rings

As I’ve been healing and able to eat a larger variety of food, my taste buds have been seeking new and exciting tastes and I’ve found myself wanting to experiment more with cooking. These onion rings are my first foray into creating GAPS Legal fried foods.

My curiosity in figuring out if I could create fried food that was GAPS Legal was spurred by my new favorite YouTube channel, 18th Century Cooking by John Townsend. This sent my mind spinning on if I could create GAPS legal fried foods.

gaps-legal-gluten-free-onion-rings-onion-ring-made-with-almond-flour-fermented-flour-onion-rings-gaps-diet-gaps-protocol

These onion rings are legal on the GAPS Diet at stage 4! You can reserve the fat you use for frying to use again, as long as you don’t burn your fat.

Feel free to add additional flavors to the batter as you’d like!

Ingredients for Onion Rings:

  • Onions

  • 1 cup Fermented Almond Flour (see recipe)

  • 3 Eggs

  • 1 pint Lard (see recipe or store bought Fat Works)

  • 1 tsp Salt

  • Pepper


Directions for Onion Rings:

Heat lard in a pan on low heat. Be mindful of your fat because if it heats too fast, it will burn and you will have to throw it out and start over.

gaps-legal-gluten-free-onion-rings-onion-ring-made-with-almond-flour-fermented-flour-onion-rings-gaps-diet-gaps-protocol

Scramble three eggs in a shallow bowl with salt and pepper. Add in almond flour.

gaps-legal-gluten-free-onion-rings-onion-ring-made-with-almond-flour-fermented-flour-onion-rings-gaps-diet-gaps-protocol

Slice onion into thick rounds. Separate them into individual layers.

gaps-legal-gluten-free-onion-rings-onion-ring-made-with-almond-flour-fermented-flour-onion-rings-gaps-diet-gaps-protocol

Working directly next to the pan with lard, dunk your onion rounds piece by piece in the batter. Then place directly into the lard.

gaps-legal-gluten-free-onion-rings-onion-ring-made-with-almond-flour-fermented-flour-onion-rings-gaps-diet-gaps-protocol

Cook, turning as needed until they are golden brown in color.

gaps-legal-gluten-free-onion-rings-onion-ring-made-with-almond-flour-fermented-flour-onion-rings-gaps-diet-gaps-protocol

Remove onions when they are golden brown. Drain off excess oil or the onion rings will get mushy.

If the onion rings are not salty enough, salt them to taste.

Enjoy!


gaps-legal-gluten-free-onion-rings-onion-ring-made-with-almond-flour-fermented-flour-onion-rings-gaps-diet-gaps-protocol

How to Make Your Own Spaghetti Sauce

I’ve always liked spaghetti and spaghetti sauce but when I started making my own spaghetti sauce, I realized I liked my own sauce best of all! I love making my own spaghetti sauce because I get to be in charge of the flavor, texture, and strength. Plus, I know everything that’s in it! I did try making my own tomato paste once but it was way too much work! I’m glad to have other options for tomato paste and sauce.

If you want a really smooth sauce, I recommend using tomato paste. If you don’t mind it with a little texture or you have an immersion blender, you can make it with crushed tomatoes. Using crushed tomatoes to make your sauce is preferable because there is less processing involved. Whole, raw tomatoes can also be used. Simply cut them into chunks, put them into a pot with water, and simmer slightly. You can remove the seeds but if you don’t mind them, that’s one less step and less work!

After the tomatoes have cooked for a period of time and are soft, you can puree them with an immersion blender or stand blender. After the tomatoes are pureed, simmer on low heat and begin adding your spices.

I also love tomato sauce because as long as you are tolerating tomatoes, you can eat this on the introduction diet of GAPS, as early as stage four. If you are on the introduction diet, make sure you are adding fresh herbs. When using fresh herbs, you will need to use larger amounts and plan to simmer your sauce for a longer period of time. A long simmer simply makes your sauce more delicious.

For a quicker spaghetti sauce, use crushed glass can tomatoes, like the ones pictured below. Begin cooking them and, when warm and soft, immersion blend them or add them to a stand blender. If you want the sauce less chunky, you can blend before you add your herbs and spices.

IMG_1347.jpg

If using tomato puree or tomato paste, you will need to reconstitute it with water. A small amount of paste can go a long way! Start with adding equal parts water and paste. Continue adding water if needed until you get to your desired consistency. Make sure you do not use tin canned paste, especially if it’s lined with plastic coating. I recommend only using glass canned items from a company you know and trust.

If you have any fermented garlic, add a tablespoon or so of the liquid at the very end of your cooking. This will send your sauce over the top.

Traditional spaghetti sauce recipes have sugar in them. If you are transitioning your family from a sugary diet, you could consider adding a little bit of honey into the mixture. However, it is best to not add a sweetener if you can avoid it.

This spaghetti sauce recipe can be used for a lovely spaghetti night, or you can use it to make zucchini pizzas!

Once you have your tomato base, read below to find out how to finish your sauce.

Ingredients to Make Your Own Tomato Sauce

  • 18 oz. crushed tomatoes

  • 2 Bay Leaves

  • 1 tbsp lard

  • ⅓ cup minced onion

  • 3-5 cloves of garlic

  • 2 tsp Dried Oregano

  • 1 tsp Dried Sage

  • 2 tsp Dried Thyme

  • 1 tsp Salt

Directions to Make Your Own Spaghetti Sauce

This recipe uses crushed tomatoes. You can also use tomato paste or whole tomatoes. (See above for directions on using tomato paste or whole tomatoes to make your sauce.)

Add one 18 oz. of crushed tomatoes into a pot. Add a bit of water to the jar, swirl, and add to the pot. Immersion blend the tomatoes at this stage if you like texture in your sauce.

IMG_1407.jpg

Add two whole bay leaves into tomatoes on the sauce.

Warm your lard in a cast iron skillet. Finely chop your onions and garlic. Add onions to your skillet first. Mince your garlic. Add garlic.

IMG_1417.jpg

When onions and garlic are softened, add them in with the tomatoes. If you would like a completely smooth sauce, you can immersion blend the sauce at this stage.

Add your dried herbs into the mixture and stir together.

Add water as you need it if your sauce is too thick. As it simmers it will reduce so to start, you want a soupy consistency for better mixing. If you add too much water at any point, you’ll simply need to simmer your sauce longer.

IMG_1445.jpg

Simmer for at least twenty minutes. The longer you simmer your sauce, the better it will be.

Store any leftover sauce in the jar that your tomatoes came in. I leave the bay leaves in so the sauce continues to be flavored. It will keep for about a week in the fridge.

Use your spaghetti sauce to top roasted spaghetti squash or to make zucchini pizza bites!

IMG_1567.jpg

Roasted Spaghetti Squash for Spaghetti Night

Roasted spaghetti squash has long been a favorite of mine, even before I started the GAPS Diet. Spaghetti squash is unique to others in the squash family because of its texture. It’s meaty insides look more like long strands of spaghetti and it has a less pureed texture than acorn squash or zucchini. This makes spaghetti squash  a great pasta alternative and so easy to prepare. All you need to do is cut it open, clean it out, slice it and forget it.

Spaghetti squash is GAPS Legal! You can add it to your soups on the first stage of GAPS. If you are on Stage Four of the GAPS Diet, you can eat it fried or baked.

You can use the spaghetti squash as a spaghetti alternative for white or red sauce. I also like to refry it and warm the spaghetti squash up in butter with lots of sauce (this is a great comfort food to support my body when it’s stressed.)

Ingredients for Roasted Spaghetti Squash

  • Spaghetti Squash

Directions for Roasted Spaghetti Squash

Preheat oven to 400.

Spaghetti-Squash-Recipe-How-To-Make-Spaghetti-Squash-How-To-Roast-Spaghetti-Squash-How-To-Cook-Spaghetti-Squash-GAPS-Diet-Spaghetti-Squash-GAPS-Protocol-Certified-GAPS-Practitioner-Healthy-Spaghetti-Night-Holistic-Healthcare-Loveland-Colorado

Slice spaghetti squash in half lengthwise.

Spaghetti-Squash-Recipe-How-To-Make-Spaghetti-Squash-How-To-Roast-Spaghetti-Squash-How-To-Cook-Spaghetti-Squash-GAPS-Diet-Spaghetti-Squash-GAPS-Protocol-Certified-GAPS-Practitioner-Healthy-Spaghetti-Night-Holistic-Healthcare-Loveland-Colorado

Remove seeds and strings in center. You can compost the seeds but you might get lots of volunteer spaghetti squash seedlings. (Which is not necessarily a bad thing.)

Spaghetti-Squash-Recipe-How-To-Make-Spaghetti-Squash-How-To-Roast-Spaghetti-Squash-How-To-Cook-Spaghetti-Squash-GAPS-Diet-Spaghetti-Squash-GAPS-Protocol-Certified-GAPS-Practitioner-Healthy-Spaghetti-Night-Holistic-Healthcare-Loveland-Colorado

Roast in the oven for 35 minutes to an hour. It depends on the size of your squash. I like my squash to be very soft and well cooked. This is also important for the GAPS Diet to have well cooked vegetables.

Check your squash after 35 minutes to see if they are softened and squishy. They should not be mush, but should feel much softer.

Spaghetti-Squash-Recipe-How-To-Make-Spaghetti-Squash-How-To-Roast-Spaghetti-Squash-How-To-Cook-Spaghetti-Squash-GAPS-Diet-Spaghetti-Squash-GAPS-Protocol-Certified-GAPS-Practitioner-Healthy-Spaghetti-Night-Holistic-Healthcare-Loveland-Colorado

When they are soft, remove them from the oven. If you need your squash to cool faster, you can flip them over. I prefer to keep them with the middle side down so they continue while they cool.

Check your spaghetti squash with a fork to see if it is done. If not, cook for a while longer.

Spaghetti-Squash-Recipe-How-To-Make-Spaghetti-Squash-How-To-Roast-Spaghetti-Squash-How-To-Cook-Spaghetti-Squash-GAPS-Diet-Spaghetti-Squash-GAPS-Protocol-Certified-GAPS-Practitioner-Healthy-Spaghetti-Night-Holistic-Healthcare-Loveland-Colorado

Once the spaghetti squash is cooked, remove the insides of the squash by scraping a fork along the insides.


Ways to Eat Eggs on the GAPS Diet

Dr. Natasha recommends that a child eats between three and six egg yolks a day and an adult should eat six to twelve. You may consume the whites with this if you are tolerating them or simply use the yolk only.

Egg whites are best eaten cooked. They are very detoxifying when they’re raw and when they’re raw, they require a lot of things to properly digest them. All the necessary things needed for digestion are in egg yolks so it’s important to consume the egg whites and egg yolks at the same time. Egg yolks are best eaten raw or very lightly cooked. This keeps the fragile nutrients inside egg yolks intact.

If you are having digestive issues, you should eat egg whites cooked only. After you have healed, you can consume raw egg whites.*

*Eating uncooked or raw eggs or feeding raw eggs to your pets can pose a risk to your health.

IMG_1345.jpg
Scrambled-Eggs-How-To-Make-Scrambled-Eggs-Eggs-on-the-GAPS-Diet-GAPS-Protocol-Best-Scrambled-Eggs-Ever.jpeg

How to Poach an Egg in Meat Stock

How to Make the Best Scrambled Eggs

download.jpeg
how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-cert.jpeg

How to Make a Soft or Hard Boiled Egg

How to Make the Best Omelette

IMG_2202.jpg
Hollandaise-Sauce-Easy-Sauce-for-Eggs-Hollandaise-with-Limes.jpeg

How to Make Russian Custard

How to Make Hollandaise Sauce

How to Make Mayo Free Deviled Eggs Two Ways

 

How to Make the Perfect Hard Boiled and Soft Boiled Eggs

Egg whites are best eaten cooked. They are very detoxifying when they’re raw and when they’re raw, they require a lot of things to properly digest them. All the necessary things needed for digestion are in egg yolks so it’s important to consume the egg whites and egg yolks at the same time. Egg yolks are best eaten raw or very lightly cooked. This keeps the fragile nutrients inside egg yolks intact.

If you are having digestive issues, you should eat egg whites cooked only. After you have healed, you can consume raw egg whites.*

IMG_1622.jpg

Dr. Natasha recommends that a child eats between three and six egg yolks a day and an adult should eat six to twelve. You may consume the whites with this if you are tolerating them or simply use the yolk only.

There are multiple recipes for using egg whites only or you can feed them to your dog or cat.

*Eating uncooked or raw eggs or feeding raw eggs to your pets can pose a risk to your health.

Keeping hard boiled eggs on hand is a great and easy protein on the go! If you want to take your hard boiled eggs one step further, check out my recipe on making mayo free deviled eggs.

Directions for Hard Boiled Eggs

IMG_1620.jpg

Fill a medium saucepan with cold water.

Add eggs.

IMG_1630.jpg

Bring eggs to a boil and cook for 5-6 minutes covered.

Remove eggs from heat.

Let set for 5 minutes.

IMG_1940.jpg

Test if your egg is hard boiled by removing one from the pan and spinning it. A hard boiled egg will spin upright if the yolk is hard.

Rinse the eggs under cold water or place them in an ice bath.

IMG_1944.jpg

Tap the end of the egg and peel the shell off. Enjoy! Try these Mayo Free Deviled Eggs 2 Ways with your Hard Boiled Eggs.


I love soft boiled eggs! It makes me feel like royalty whenever I eat them. The best part of this fancy seeming dish is it’s actually very simple to make!

Directions for Soft Boiled Eggs

IMG_1503.jpg

Add filtered water to a pot. Bring water to a boil.

Once water is boiling, add eggs.

IMG_1630.jpg

Boil for 5 to 6 minutes.

Rinse under cold water or add to an ice bath.

IMG_1523.jpg

Tap one end of the egg and peel half of the egg. Scoop out the inside and enjoy!

How to Make Sauerkraut - DIY Sauerkraut

Fermented cabbage is very high in vitamin C which is essential for healing a leaky gut. Vitamin C is anti-inflammatory and immune boosting.

While good quality sauerkraut can be obtained in most stores now, I still prefer to make my own as I think it tastes the best. I put a lot of love and anticipation into my sauerkraut, as I don’t eat it until it has been fermenting for at least three months.

Making your own sauerkraut is very cost effective if you are eating on a budget. Not only are you making it for pennies, fermenting vegetables increases the bioavailability of nutrients, making this a ‘food hack.’

I used to cut my cabbage in a food processor but I feel that all time considered, including clean up time, it’s actually faster to cut it yourself. Plus, I like touching the cabbage myself instead of letting a machine cut it.

Sauerkraut works anaerobically, meaning it does not require oxygen. Any vegetable that is above the level of the water can grow mold or undesirable bacteria strains.

I do my sauerkraut in one quart jars because I prefer to open a smaller amount at a time. You can use any size jar that you want. An open jar in the fridge will keep for six months to a year. If kept at cooler temperatures, unopened, like in a root cellar or in the fridge, sauerkraut will keep for two or more years.

You can add whey to your cabbage to make the sauerkraut. Not using whey is called wild fermentation. It allows for different bacteria to grow than using a dairy based whey. I prefer to make my sauerkraut without whey.

With all ferments, variety is key. Using both whey and simply salt to make your ferments provides good variety in your diet.

Ingredients for Making Your Own Sauerkraut:

  • 1 Medium Cabbage

  • 2 tbsp Salt

  • Filtered Water

Directions for Making Your Own Sauerkraut:

Remove and rinse outside leaves and reserve them for the tops of your jars to keep the vegetables from coming up the level of the water.

how-to-make-your-own-sauerkraut-how-to-make-my-own-sauerkraut-diy-sauerkraut-making-sauerkraut-cabbage-recipes-what-to-do-with-too-much-cabbage-gaps-diet-fermented-foods-gaps-protocol-northern-colorado-gaps-practitioner-certified-gaps-practitioner-loveland-colorado-holistic-health

Slice cabbage into slivers. As you slice it, keep turning it to keep yourself safe and keep your cabbage evenly sized.

how-to-make-your-own-sauerkraut-how-to-make-my-own-sauerkraut-diy-sauerkraut-making-sauerkraut-cabbage-recipes-what-to-do-with-too-much-cabbage-gaps-diet-fermented-foods-gaps-protocol-northern-colorado-gaps-practitioner-certified-gaps-practitioner-loveland-colorado-holistic-health

Add a little bit of salt and massage with your hands for a few minutes. The salt starts breaking down the cell walls of the cabbage, which will save you from having to beat the cabbage a lot.

After you have massaged your cabbage, let it sit for 10 - 15 minutes.

how-to-make-your-own-sauerkraut-how-to-make-my-own-sauerkraut-diy-sauerkraut-making-sauerkraut-cabbage-recipes-what-to-do-with-too-much-cabbage-gaps-diet-fermented-foods-gaps-protocol-northern-colorado-gaps-practitioner-certified-gaps-practitioner-loveland-colorado-holistic-health

Knead your cabbage again.

how-to-make-your-own-sauerkraut-how-to-make-my-own-sauerkraut-diy-sauerkraut-making-sauerkraut-cabbage-recipes-what-to-do-with-too-much-cabbage-gaps-diet-fermented-foods-gaps-protocol-northern-colorado-gaps-practitioner-certified-gaps-practitioner-loveland-colorado-holistic-health

Once you have kneaded your cabbage to the desire texture, fill your jars. It’s best to continue kneading until you can squeeze a little bit of water from the cabbage.

Fermenting cabbage produces a decent amount of gas, Make sure to leave head room in your jars to accommodate. This means lightly packing cabbage into your jar, about ¾ full.

Add water to just under the shoulder of the jar.

Sometimes cabbage produces enough liquid while it's fermenting. If it doesn’t feel free to add more liquid.

how-to-make-your-own-sauerkraut-how-to-make-my-own-sauerkraut-diy-sauerkraut-making-sauerkraut-cabbage-recipes-what-to-do-with-too-much-cabbage-gaps-diet-fermented-foods-gaps-protocol-northern-colorado-gaps-practitioner-certified-gaps-practitioner-loveland-colorado-holistic-health

Top your sauerkraut off with a whole cabbage leaf, packing it along the sides of the jar to keep all the vegetables below the level of the liquid.

how-to-make-your-own-sauerkraut-how-to-make-my-own-sauerkraut-diy-sauerkraut-making-sauerkraut-cabbage-recipes-what-to-do-with-too-much-cabbage-gaps-diet-fermented-foods-gaps-protocol-northern-colorado-gaps-practitioner-certified-gaps-practitioner-loveland-colorado-holistic-health

Seal with a two piece lid.

Leave on your counter. No need to burp this ferment! This process works anaerobically, without oxygen. If your jars burp, overflow or explode, you simply packed your jar too tight with vegetables.

Northern Colorado GAPS Group Meeting Recap May 21, 2019

Each week, we gather in Northern Colorado for a meetup centered around the GAPS Diet, started by Dr. Natasha Campbell. During these meetups, we have a lesson about a fundamental aspect of the GAPS Diet, exchange recipes and ideas, support each other through the GAPS Diet, and learn something new from a holistic healthcare speaker or presenter.

The first GAPS Group meeting that you attend is FREE.

If you find the information helpful, individual classes are $15 to attend, or you can buy a punch card for five classes that brings down the cost to $10 per class (recommended). We'll have punch cards for sale when you arrive at Tuesday's meeting.

If you can't make it in-person, we're happy to send you a link for you to watch us LIVE. Send an email to Office@bewellclinic.net to request the link to the broadcast! Costs will still apply to virtual attendance, so we recommend that you come join us to receive all of the benefits of the meeting.

GAPS Group Meeting May 21st, 2019

This week was a recipe presentation on sauerkraut!

This week, the Be Well Clinic’s own Lauren Isenhour did a recipe demonstration on how to make sauerkraut. You can find the directions on how to make your own saurkraut here.

Sauerkraut is a GAPS staple and a delicious ferment to keep in the house. It’s also extremely easy to make! These food demonstrations are a great reason to come to the GAPS Group Meeting because they are supplemental to the blog post recipes. It’s a great way to learn a new way to cook or think about food and it can be helpful to see how to make something first hand. The most important part of this recipe is to note the change in the texture of the cabbage as the salt does it’s job to break down the cell walls of the cabbage. This change is noticeable in a short period of time as you can see by the photos below!

Amy also presented on supplements and how to correctly supplement your food as your body needs it. Amy shared on the benefits of supplements like fermented cod liver oil, iodine, ox bile, and probiotics (which sauerkraut is a great source off!) She also shared about the die-off reaction that happens as we change our health and how to recognize and manage those symptoms.

sauerkraut 2 min.jpg
sauerkraut 10 minutes.jpg
Sauerkraut 15 minutes.jpg
Sauerkraut in Jar.jpg
Sauerkraut liquid expulsion.jpg

JOIN US AT OUR NEXT GAPS GROUP MEETING!

Next week's GAPS Group Meeting is the start of a new Getting Started on GAPS Session! Come meet the members of Be Well Clinic's GAPS Group and share your stories.

Our lesson is on Intro GAPS. Amy will share how the stages work and how to nourish the body and heal the gut. We'll talk about how and why all diseases begin in the gut and how you can change your health by healing your gut.

If you feel like you're well-versed on the practical applications of GAPS, you're welcome to skip this part of the meeting and join us at 7:00 PM for our recipe sharing and discussion. This week's we're talking about vegetable ferments!

The Recipe Sharing and Discussion is one of the best things about GAPS Group! You get to try delicious food, and take home the recipe so you can recreate it! It's a great way to diversify your GAPS go-tos, and you get to catch up with everyone on their progress. Sometimes, hearing someone else's success story is the best way to get you to keep going.

Location:
GAPS Group is currently held at the Loveland Outlets, very close to our new office space. It’s located north of McWhinney Blvd. next to The Studio, near Tommy Hilfiger and Sketchers. The best way to get there is to set your GPS to 5613 McWhinney Blvd, Loveland, CO 80538 and walk to suite 5609. Get more details on the exact location here.

See more information and RSVP to the event on our Facebook page.

Eggs Poached in Stock

Eggs poached in stock  was a new food for me when I started the GAPS Diet. It quickly became one of my favorite breakfasts that I am still enjoying. Sometimes, I poach an entire egg in the stock but I often I simply poach the yolks in stock.

Poaching your eggs in stock is great on cold winter’s days. It really helps you get going and warms you right off! It’s also a great way to get in your stock for the day in the summer, as it’s often cool enough in the mornings still to enjoy a warm beverage.

IMG_1260.jpg

I’ve always liked over easy eggs so I enjoy runny yolks. If you don’t like runny yolks, you can poach your eggs longer, or if you are poaching in your mug, you can break the yolk in the mug. The warmth of the soup will help to cook the yolk but very gently, which will help to leave much of the beneficial enzymes of the yolks intact.

Egg whites are best consumed cooked and egg yolks are best consumed raw. This is for ease of digestion as well as full nutrient potential.

You can use any stock of your choice to poach your eggs in. I had chicken stock on hand when making this recipe so I used that! Be sure to salt your eggs in the stock generously while cooking them and after.

Ingredients to Make Eggs Poached in Stock

  • 2 cups of Your Choice of Stock

  • 1-2 Eggs

  • Salt and pepper

Directions for Eggs Poached in Stock:

Bring two cups of stock to a boil. Add a generous shake of salt.

IMG_1269.jpg

Once stock is rapidly boiling, use a spoon to create a swirling vortex.

To the vortex, break in one to two eggs.

IMG_1284.jpg

Move them gently off the bottom, where they will settle.

IMG_1294.jpg

When your yolk gets to your desired firmness, remove the egg or pour the entire thing into a bowl or mug. This takes anywhere between 3 to 5 minutes.


GAPS Diet Stage 1 Modification: If you are on Stage 1 of the GAPS Diet, this modification will make this recipe legal.

Bring a mug’s worth of stock to a boil.

IMG_1315.jpg

Once the stock is boiling, add it to a mug.

IMG_1322.jpg

To the mug, add one to three egg yolks.

IMG_1345.jpg

I like to let them warm for a couple minutes. Then, I pop one entire egg yolk into my mouth, whole.  Others prefer to break the egg in the mug and stir it around. This only lightly cooks the egg yolk.

How to Make the Best Omelette

I have fond memories of omelettes!  I lived in Guatemala doing mission work for four months when I was 18. During my time there, we took a trip and stayed at a nice hotel. We had a gourmet breakfast with omelettes, complete with the freshest vegetables and fresh eggs. The skill of the chefs was amazing to watch.  It was some of the best food I had ever eaten! Whenever I make omelettes at home now, I think fondly back on that memory. Making an omelette in a cast iron pan is very different from what I experienced in that restaurant but it’s still a delicious and filling meal any time of the day.

You can use the suggested vegetables or any that you have on hand. Making an omelette in the morning is a great way to use up any vegetables that you have leftover from dinner the night before. In general, eggs, peppers, tomatoes, and spinach make great omelettes.

You can also had ham, bacon, or pieces of chicken into your omelette if you’d like. I prefer the simplicity of just vegetables in mine. Cheese is another great ingredient to add to an omelette. If you are cooking in a cast iron pan, which I recommend, wait to add your cheese until your omelette is ready to be folded. The heat of the omelette will melt the cheese and you won't have gooey strings of cheese in your cast iron.

Cooking your omelette can go quick so pre-slicing all the vegetables you want to use before you start heating the fat or cooking the eggs is important for timing! If you wash any of your vegetables, make sure you dry them completely before adding them to your omelette.

This recipe makes 1 very large omelette that can easily be split between two people. It's an especially great recipe if you're preparing food for multiple family members at a time, especially little ones! It's a one pan solution that will feed many.

Easy Omelette Breakfast on GAPS

Ingredients for a GAPS Friendly Omelette

  • 1 tbsp Lard or butter

  • 3 Eggs

  • 1 ½ tbsp Water

  • ¼ Red Bell Pepper

  • ¼ Green Bell Pepper

  • ¼ Onion

  • 1 Small Tomato

  • 1 Handful of Spinach

Directions for a GAPS Friendly Omelette

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

Chop all vegetables you will add to your meal before you start heating your pan. Try to keep pieces as uniform as possible so they cook quickly.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

Heat your fat in a pan.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

Add spinach to pan and saute until soft.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

Meanwhile, crack three eggs into a dish. Scramble the eggs quickly with a fork.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

Add all other vegetables except tomatoes. Add a few shakes of salt and cook for five minutes.

When your vegetables are soft, add the tomatoes.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

After five minutes, add the eggs. Stir to incorporate the vegetables. Try to leave a little fat on the bottom of the pan, which can be difficult.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

Once your eggs are incorporated, turn the stove to low heat and place a cover over the top of the eggs.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

As your eggs start to harden, help them pull away from the sides of the pan by loosening them with a fork. This helps release some fat which will make it easier to remove the omelette from the pan once it is done.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

When eggs are set, transfer to a plate and fold over. Help loosen the omelette from the pan with a fork.

how-to-make-an-omelette-best-way-to-make-an-omelette-huge-omelette-gaps-legal-eggs-gaps-legal-omelette-gaps-friendly-breakfast-gaps-friendly-omelette-gaps-diet-gaps-protocol-certified-gaps-practitioner-northern-colorado-holistic-healthcare-amy-mihaly

Top with what you’d like! I like sour cream on my omelettes but you could add salsa or avocado.

Tip's for a Better Night's Sleep

Sleep. It’s one of our most basic functions as humans. Sleep is essential for our bodies. We And yet, many of us have difficulties in falling asleep or staying asleep for the entire night.

We, like all other animals, need to sleep to survive. Sleep helps us reset mentally but it also helps our bodies physically. During sleep, our cells open to detoxify and our bodies work hard to repair, build, and balance all of the systems inside our body.

If sleep doesn’t come easily to you, changing your bedtime habits can make a difference. You might also find that removing EMFs from around your bedroom helps as well.

Read on for more tips for a better night’s sleep.

Tips for Healthy Sleep Habits

If you have healthy sleep habits, restful sleep will come more easily.

First, wear loose fitting clothing to bed. Wearing tight clothing will restrict your body while you sleep. This restriction will cause your body to tense up and this can impede the amount of relaxation you are able to achieve. Wearing loose fitting clothing is important for all your layers; including the very bottom ones.

Help your body relax by taking a detox bath. Detox baths are a nice way to relax because the warm water soothes our bodies and helps to relax our muscles. This puts us into a meditative state that can help us relax before going to bed. A detox bath is more than simply sitting in warm water. Detox baths are achieved by adding some sort of natural agent to the water which will trigger the detox response inside your body. Possible additions to a bath to turn it into a detox bath are raw apple cider vinegar, baking soda, or epsom salts. To learn more about why we take detox baths and how to take a detox bath, check out my article on detoxing your body with a detox bath.

If you find yourself extremely hungry when you wake up or if your stomach is growling before you try to go to sleep, it’s ok to eat before you go to sleep! A small, light snack will satisfy you just enough for a restful night’s sleep without making you too full to relax. When choosing your pre-bedtime snack, pick some kind of animal fat and something else light. For example, some kind of animal fat and a few apple slices or a few dates with some sour cream.

Electronics and Sleep

For healthy sleep, being mindful of when and where you use electronic devices is important. We are bombarded with electronic devices; nearly everything in our homes can be a smart device. Turn off your electronic devices at least an hour before bed to fall asleep faster and improve the quality of your sleep. Electronic devices like laptops, computers, tablets, phones, and e-readers emit light that is in a blue wave length. This is thought to trick your brain into thinking it is daytime, instead of allowing it to naturally wind down for the night. Turning off these devices an hour before you go to bed will help your brain to start to prepare for sleep.

Electro-magnetic waves can also interfere with a solid night’s sleep. Interference from EMFs can be really damaging to our health but especially during sleep. During sleep, our cells open to detoxify from the day. This can leave them vulnerable, especially to EMF interference. Reduce the EMF exposure in your bedroom to help get a restful night’s sleep.

An electronic device is anything that is plugged in electronically, including tvs, alarm clocks and devices like your cell phone or laptop. These devices should not be plugged in near or under our bed. Ideally, plug them in in another room, or at least on the other side of the room, Make sure there are no cords going under your bed.

Wi-fi can also impact your sleep. Make sure that any wi-fi devices, like your tablet, phone, or laptop are turned off, in airplane mode or in another room. You can also consider turning the wi-fi off in your entire house for the night. You can get a timer that will turn off the wi-fi automatically every night so you don’t even have to think about it.

What has been the most helpful for you to get a great night’s sleep? Share in the comments below!

How to Make the Ultimate Scrambled Eggs

Light, fluffy scrambled eggs are the starter to so many great dishes and an easy addition to any meal. For me, having access to farm fresh eggs means I make scrambled eggs a lot! They're quick for when I'm on the go. It's simple enough to make decent scrambled eggs.

There’s a way to take your scrambled eggs over the top. It transforms them from just ok eggs to the creamiest, dreamiest eggs you've ever had. It’s by playing a little game I like to play called “See how much fat you can get your eggs to absorb.” Hint: scrambled eggs can absorb a LOT of fat!

Scrambled-Eggs-How-To-Make-Scrambled-Eggs-Eggs-on-the-GAPS-Diet-GAPS-Protocol-Best-Scrambled-Eggs-Ever

You can use the animal fat of your choice in this recipe; I prefer the taste of butter but anything you have on hand will take your scrambled eggs over the top.

Plain old scrambled eggs can be dressed up lots of different ways! You can keep it simple with just salt and pepper, add salsa or sauerkraut or sour cream, or if you have a hankering for something sweet, try a drizzle of honey or date syrup over the top. I find this last one especially helpful if I need a little get up and go in the morning. It’s just enough sugar to kick start my energy levels for the day. If you are able to tolerate grains, you can have a nice piece of sourdough bread on the side.

How do you like your scrambled eggs?

The Best Scrambled Eggs on the GAPS Diet

Ingredients for Scrambled Eggs

  • 4 tbsp Butter or Lard

  • 2 Eggs

Directions for scrambled eggs

Scrambled-Eggs-How-To-Make-Scrambled-Eggs-Eggs-on-the-GAPS-Diet-GAPS-Protocol-Best-Scrambled-Eggs-Ever

Add your animal fat to a cast iron pan and melt on medium heat. If it doesn’t look like you have enough fat in your pan, feel free to add more!

IMG_1647.jpg

Crack two eggs into a bowl or directly into the pan if you're in a hurry and don't mind a little shell that might end up in your eggs.

Scrambled-Eggs-How-To-Make-Scrambled-Eggs-Eggs-on-the-GAPS-Diet-GAPS-Protocol-Best-Scrambled-Eggs-Ever

Scramble them with a fork or whisk and add them into the melted fat.

Stir quickly to mix the fat and the eggs together.

Scrambled-Eggs-How-To-Make-Scrambled-Eggs-Eggs-on-the-GAPS-Diet-GAPS-Protocol-Best-Scrambled-Eggs-Ever

Keep stirring, about two or three minutes, until your eggs look set.

Scrambled-Eggs-How-To-Make-Scrambled-Eggs-Eggs-on-the-GAPS-Diet-GAPS-Protocol-Best-Scrambled-Eggs-Ever

Serve and enjoy!

Northern Colorado GAPS Group Meeting Recap April 30th, 2019

Each week, we gather in Northern Colorado for a meetup centered around the GAPS Diet, started by Dr. Natasha Campbell. During these meetups, we have a lesson about a fundamental aspect of the GAPS Diet, exchange recipes and ideas, support each other through the GAPS Diet, and learn something new from a holistic healthcare speaker or presenter.

The first GAPS Group meeting that you attend is FREE.

If you find the information helpful, individual classes are $15 to attend, or you can buy a punch card for five classes that brings down the cost to $10 per class (recommended). We'll have punch cards for sale when you arrive at Tuesday's meeting.

If you can't make it in-person, we're happy to send you a link for you to watch us LIVE. Send an email to Office@bewellclinic.net to request the link to the broadcast! Costs will still apply to virtual attendance, so we recommend that you come join us to receive all of the benefits of the meeting.

GAPS Group Meeting April 30th, 2019

This week’s presenter was Dr. Carl Malone of The Natural Path.

Dr. Tiffany Wall talked to us about the communication pathways within our bodies, and how stress alone can knock our bodies so far off balance that we get and stay sick.
Then Amy talked about the GAPS protocol and its aims. First and foremost, we want to normalize the fur flora. We also want to heal and seal the gut lining, restore gut function, and restore immunity. The protocol has three parts to it:1: GAPS Diet2: Supplementation3: Detoxing 
She talked in detail about all of them, but the most interesting one was the die-off reaction that results from repopulating our bodies with good bacteria. 

At one point, she said “sometimes your body has to remind you that what you just ate is not food. I know you tried to eat it as food, but it’s not food”

After our Getting Started on GAPS lesson ended, we all stayed to shared GAPS Legal Recipes and hang out. We swapped stories about things we have and haven't tried, talked about our favorite oils, and enjoyed the food! Finding others on the GAPS journey at the same time is a key to your success!

At our meeting, we learned about two soups, a cauliflower rice casserole, and lots and lots of animal fats. You know it's a GAPS meeting because everyone remembers to bring the butter and sour cream!

04-02-2019_2_small-500x375.jpg

Join us at our next GAPS Group Meeting!

Next week's GAPS Group Meeting is the start of a new Getting Started on GAPS Session! Come meet the members of Be Well Clinic's GAPS Group and share your stories.

Our lesson is on Intro GAPS. Amy will share how the stages work and how to nourish the body and heal the gut. We'll talk about how and why all diseases begin in the gut and how you can change your health by healing your gut.

If you feel like you're well-versed on the practical applications of GAPS, you're welcome to skip this part of the meeting and join us at 7:00 PM for our recipe sharing and discussion. This week's we're talking about vegetable ferments!

The Recipe Sharing and Discussion is one of the best things about GAPS Group! You get to try delicious food, and take home the recipe so you can recreate it! It's a great way to diversify your GAPS go-tos, and you get to catch up with everyone on their progress. Sometimes, hearing someone else's success story is the best way to get you to keep going.

Location:
GAPS Group is currently held at the Loveland Outlets, very close to our new office space. It’s located north of McWhinney Blvd. next to The Studio, near Tommy Hilfiger and Sketchers. The best way to get there is to set your GPS to 5613 McWhinney Blvd, Loveland, CO 80538 and walk to suite 5609. Get more details on the exact location here.

See more information and RSVP to the event on our Facebook page.

How to Properly Caramelize Onions

Caramelized onions are an amazing supporting food because they are high in vitamin C, calcium, and quercetin. It’s especially helpful for sore throats but is an excellent food to eat anytime you are starting to feel under the weather! (Check out more of my helpful tips for caring for yourself when you’re sick here.)

I recommend a whole onion per person because the onions will reduce in size. You want to use a lot of animal fat with this recipe! I like both butter or lard, so whatever you happen to have on hand is ok. The fat is also great for you while you’re sick. Make sure you add enough salt for the added minerals, which is also very important when you’re ill.

White or yellow onions work for this recipe. I prefer the yellow onions and often have them on hand so that is what I usually use.

For great caramelized onions, make sure your heat is on low. This is a food that is best with patience - and burnt with impatience. Allow 20 - 30 minutes of cooking time to get really good caramelized onions. You can cook multiple onions at a time as long as you are using a large enough pan. If your entire family is sick, you can make a batch for everyone in about the same amount of time as cooking just one.

When slicing your onions, you want to slice them in short slices. Don’t give into the temptation of dicing your onions! Even if it seems they will cook faster, you’ll most likely end up with a burnt or mushy dish.

Make sure you don’t crowd your pan of onions or they won’t properly caramelize. Above is the maximum amount of onions I would put in one pan.

Caramelized onions should be sweet! They shouldn’t really taste like onions at all when they’re finished! As they cook, take a taster. If it still tastes like onions, keep stirring.

Dr Natasha recommends topping a caramelized onion with a little olive oil and a couple fried eggs. (Again fried in plenty of fat.) This is a very filling meal that’s amazing when you’re sick.

However, you don’t need to be sick to enjoy this nourishing food! It can be very soothing when you’ve had a long day and are needing a comfort food.

Ingredients for Caramelized Onions:

  • 2-3 Tbsp Fat of Your Choice Per Onion

  • Onion (1 Per Person)

  • Salt (The amount of salt will vary if you’re using salted butter or unsalted lard.)

Directions for Caramelized Onions:

how-to-properly-caramelize-onions-how-to-make-caramelized-onions-onions-when-sick-what-to-eat-while-sick-gaps-diet-gaps-protocol-holistic-health-northern-colorado

Slice the ends of your onion and peel. Put the peels and “extras” into a bag for use in stock later.

Cut the onion in half. Then cut into half again.

how-to-properly-caramelize-onions-how-to-make-caramelized-onions-onions-when-sick-what-to-eat-while-sick-gaps-diet-gaps-protocol-holistic-health-northern-colorado

Slice the onion so long strips form.

how-to-properly-caramelize-onions-how-to-make-caramelized-onions-onions-when-sick-what-to-eat-while-sick-gaps-diet-gaps-protocol-holistic-health-northern-colorado

Start your pan heating on medium high and add the fat of your choice. Heating your pan before your onion is sliced will result in a pan that is too hot.

how-to-properly-caramelize-onions-how-to-make-caramelized-onions-onions-when-sick-what-to-eat-while-sick-gaps-diet-gaps-protocol-holistic-health-northern-colorado

Add your onions to the pan. Stir to coat in the fat.

how-to-properly-caramelize-onions-how-to-make-caramelized-onions-onions-when-sick-what-to-eat-while-sick-gaps-diet-gaps-protocol-holistic-health-northern-colorado

Cook onions over medium heat, stirring every few minutes.

When they are nearing translucency (about 25 ish minutes) add a little salt if you are not using salted butter. Even if you are using salted butter, adding a little extra salt will help them break down.

Make sure everyone salts their onions to taste once the onions are on their plates!

how-to-properly-caramelize-onions-how-to-make-caramelized-onions-onions-when-sick-what-to-eat-while-sick-gaps-diet-gaps-protocol-holistic-health-northern-colorado

Your onions are done when they are golden brown. Enjoy them on their own or as part of a larger meal.

How to Make Cabbage Tonic

Fermented cabbage is very high in vitamin C which is essential for healing a leaky gut. This cabbage tonic can be taken from the beginning of the Intro Diet of GAPS. Use this tonic daily to help change your gut flora. As with all probiotic foods, make sure you begin with only a small amount, about a tablespoon at a time, keeping an eye out for symptoms of die off. If none are present, you can continue gradually increasing your daily amount and the frequency that you consume this tonic throughout the day.

Fermented cabbage is very high in vitamin C which is essential for healing a leaky gut. This cabbage tonic can be taken from the beginning of the Intro Diet of GAPS. Use this tonic daily to help change your gut flora. As with all probiotic foods, make sure you begin with only a small amount, about a tablespoon at a time, keeping an eye out for symptoms of die off. If none are present, you can continue gradually increasing your daily amount and the frequency that you consume this tonic throughout the day.

When you do ferments, your intention and energy really does affect the taste of the ferments. If you’re stressed, it will show in the food. Do ferments at a time that you’re relaxed and enjoying being in the kitchen. If this is not your mindset, take a couple minutes to reset, thinking about how this work is bringing such amazing health and healing to your body and your family. After your mindset is set, smile and preparing your ferment!

When doing ferments, it is important to hand wash your jars. A lot of dishwashers leave a film of soap, even if you’re using a natural soap. Make sure you rinse your jar well with hot water. It’s not necessary to sterilize your jar; we’re not canning. Fermentation creates a live food that will take care of the bad bacteria.

Tidbit from Nourishing Traditions: “Add ¼ - ½ tsp cayenne pepper to 4 ounces of cabbage tonic for a gargle and sore throat remedy.

This recipe is based on the Nourishing Traditions cookbook by Sally Fallon on page 614.

Ingredients for Cabbage Tonic:

  • ¼ Organic Green Cabbage

  • 1 tsp Sea Salt

  • ¼ Cup Whey

  • Filtered Water

Directions for Cabbage Tonic:

How-to-make-cabbage-tonic-directions-for-cabbage-tonic-gaps-diet-gaps-protocol-cabbage-drink-fermented-cabbage-beverage-northern-colorado-holistic-health

Shred cabbage finely with a knife. You want small even pieces so it ferments evenly. (Similar to cutting onions for even cooking.)

Add cabbage and salt to a bowl.

How-to-make-cabbage-tonic-directions-for-cabbage-tonic-gaps-diet-gaps-protocol-cabbage-drink-fermented-cabbage-beverage-northern-colorado-holistic-health

Using your hands, squish the cabbage for about a minute.

Let the cabbage sit for five minutes.

How-to-make-cabbage-tonic-directions-for-cabbage-tonic-gaps-diet-gaps-protocol-cabbage-drink-fermented-cabbage-beverage-northern-colorado-holistic-health

Squish the cabbage again for a minute.

Put cabbage in a 2 quart jar with whey.

How-to-make-cabbage-tonic-directions-for-cabbage-tonic-gaps-diet-gaps-protocol-cabbage-drink-fermented-cabbage-beverage-northern-colorado-holistic-health

Add enough water to fill the container.

How-to-make-cabbage-tonic-directions-for-cabbage-tonic-gaps-diet-gaps-protocol-cabbage-drink-fermented-cabbage-beverage-northern-colorado-holistic-health

Cover tightly.

Leave at room temperature for 2 days before transferring to the fridge.

How to Properly Soak Oatmeal

Oatmeal can be a good alternative to eggs as a breakfast in the morning, when eaten with plenty of fat like butter. There’s nothing wrong with eating oats, properly prepared, as long as your gut can handle it.

Oats are not part of the GAPS Diet but once you graduate to the well diet recommendations of the Weston A Price Foundation, this is a great breakfast for a cold morning.

I like to add raisins, butter, and a little sweetener, either honey, maple syrup, or date syrup, to my oatmeal.

Properly prepared oatmeal includes soaking it overnight. When you do this, it becomes a quick breakfast food to make in the morning.

You can be dairy free and still eat oatmeal! You can use lemon juice or vinegar in place of whey. If you can tolerate whey, this is the preferred way to consume oatmeal.

Your oats don’t need to be steel cut but you want whole oats. Steel cut or whole rolled oats are fine for this recipe but not quick oats. Quick oats are not whole; they are processed to cook more quickly and have often have preservatives on them.

This is based off the recipe in the Nourishing Traditions book by Sally Fallon.

Ingredients for Nourishing Traditions Oatmeal:

  • 1 1/2 Cups Warm Filtered Water

  • 1 Cup Gluten Free, GMO Free Oats

  • 4 tbsp Whey, Yogurt, Kefir, Buttermilk, Vinegar or Lemon Juice

  • 1 tsp sea salt

Directions for Nourishing Traditions Oatmeal:

how-to-ferment-oatmeal-how-to-properly-prepare-oatmeal-oats-properly-prepared-grains-oatmeals-on-weston-a-price-wapf-oatmeal-nourishing-traditions-oatmeal-northern-colorado-holistic-health-alternative-healthcare-loveland-co

Add oats, whey, warm water and sea salt to a bowl.

how-to-ferment-oatmeal-how-to-properly-prepare-oatmeal-oats-properly-prepared-grains-oatmeals-on-weston-a-price-wapf-oatmeal-nourishing-traditions-oatmeal-northern-colorado-holistic-health-alternative-healthcare-loveland-co

Stir to combine.

how-to-ferment-oatmeal-how-to-properly-prepare-oatmeal-oats-properly-prepared-grains-oatmeals-on-weston-a-price-wapf-oatmeal-nourishing-traditions-oatmeal-northern-colorado-holistic-health-alternative-healthcare-loveland-co

Cover and leave on your kitchen counter overnight or for 8 to 12 hours.