Real Food Recipes

GAPS Legal Fried Rice

We had fried rice a lot growing up! It’s a good “kitchen sink” recipe. You can use almost any ingredients you have on hand. It also comes together fairly quickly, especially if you’re like us and usually have rice in the fridge.

One of the reasons I chose white rice for this recipe is because on the transition to the GAPS Intro diet, or at any time during the GAPS Intro diet, if you or your practitioner feel that your body is in need of some carbohydrates, this is a simple carbohydrate that many of us relate to. While it’s  not a whole grain, which generally we prefer, the husk of a whole grain can be harder to digest. White rice that’s been soaked is fairly easy to digest and fairly untroublesome for the gut.

This is a quick and easy meal. To make it GAPS legal, substitute wild rice for the white rice. 

One of the keys to the recipe is find a true correctly fermented soy sauce. Soy should only ever be eaten in a properly fermented state. When it’s properly fermented, it’s legal on the GAPS Diet. I found a properly fermented soy sauce from Ohsawa Organic called Nama Shoyu. It’s an unpasteurized soy sauce and delicious!

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There are “classic” fried rice vegetables but truly you can change this recipe to use any vegetables you have in the fridge. In this version I used carrots, celery, onions, red cabbage and green onion. You could also use any type of summer squash like yellow squash or zucchini, broccoli, cauliflower, swiss chard, shredded brussel sprouts, snow peas, snap peas, green peas, or green beans. We always made it with water chestnuts and bean sprouts growing up. I’m not sure if these are GAPS legal but I’m very doubtful they would be. What vegetable combination is your favorite?

Ingredients for GAPS Legal Fried Rice

  • 2 cups of rice

  • 4 cups stock

  • Carrots

  • Onions

  • Red Cabbage

  • Green Onions

  • 3 tbsp Lard or Other Animal Fat

  • 4-6 cloves of Garlic, depending on size

  • 2 Eggs

  • 1.5 tbsp Soy Sauce (see note about correctly fermented soy sauce)

Directions for GAPS Legal Fried Rice:

24 Hours Before:

Soak your rice overnight. Place in warm filtered water with 4 tbsp of yogurt or whey.

The Next Day:

Rinse rice under filtered water.

Add 2 cups of rice to 4 cups of stock. Cook rice in the stock for 15 minutes until the stock is absorbed. 

Chop all vegetables. The smaller you chop them, the faster they’ll cook. Make sure you slice your vegetables the same size for even cooking. 

Add 3 tbsp of lard to a  cast iron pan. 

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When adding vegetables, add the ones that take the longest to cook in first, usually the hardest ones. So for me, I added the carrots and celery first. Add in cabbage and onions.

Add 1-2 tsps of soy sauce into the cast iron pan. This will start to create the sticky sauce. 

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A tip in sauteing vegetables: let them sit for a minute or two to get brown. Then move them to cook other sides. 

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Once your vegetables have cooked, add in the rice and stir.

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Crack two eggs into a bowl and scramble them. Add them into the cast iron pan and mix well.

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Add in about 1 tbsp of soy sauce and mix everything together.

Serve alongside more soy sauce on the table and enjoy!

Homemade Gummy Snacks

Vitamin C and collagen work together to build healthy cells and mucus membranes, as well as healthy joints and skin. Anything with a structure needs vitamin c alongside collagen. These gummies are a good way for both children and adults to get collagen and vitamin c together! These gummies are stage five legal on the GAPS Diet because they are cooked fruit.

I got the basics proportions for this recipe from Integrative Health Coaching Services and modified it to fit my own needs. Depending on what proportions you use, the chart included on the Integrative Health Coaching Services website can help you decide how many gelatin squares to eat. If your children really love these gummies, you can decrease the amount of acerola cherry powder so that they can consume more gummy treats. These can also be great ABA technique rewards to get your child to eat the foods you want them to eat.

I recommend experimenting with adding other things like probiotic powders,and other supplements in these gummies. Just make sure you add anything live when the gummies are not too hot. Wait until the later stages when the mixture is cool enough so you don’t kill it. 

I once made a bold choice and experimented with adding dessicated liver in a quest to figure out what other supplements can be added to the mixture. I don’t think liver was the best choice. There’s nothing wrong with consuming them; they just smell and taste like liver, which isn’t the flavor profile you’d expect. 

I made strawberry gummies but you could also make any berry into a gummy. Other fruit, like apples and bananas, will not work to make gummies at home. Frozen berries are actually a great choice because they are picked ripe and frozen while in season. You could also harvest your own berries locally and freeze them yourself.

Ingredients;

  • 1 heaping cup frozen berries

  • 1/2 Cup lemon juice

  • 1/4 Cup grass fed gelatin

  • 3-4 Tbsp.. Acerola cherry powder 

  • 1 tbsp honey

Directions:

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Add 1 heaping cup of frozen strawberries to a pot. Add enough water to cover the bottom. Turn the stove on to medium heat.

Help the berries break apart by stirring them with a spoon. 

When they start to get really soft, turn the stove to a low heat simmer.

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Blend softened berries and lemon juice in a blender.

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Once smooth, add back into pot. Add in gelatin and acerola cherry powder. Whisk well for about ten minutes until all combined.

Add honey at the end so that you are not cooking the honey.

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Pour into a glass baking dish.

If you are adding a probiotic powder, make sure your mixture is cooled enough to where you can easily leave a finger in it before adding the powder. This will ensure you do not kill the probiotics.

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Set in fridge to chill. Gummies should be chilled in about 40 minutes. Slice around the sides and cut into cubes to remove from glass pan.

Almond Flour Bread with Italian Herbs

This recipe is adapted from the basic bread recipe in the GAPS Gut and Psychology Syndrome book by Dr. Natasha Campbell-McBride. It is legal on Stage Four. If you do a sweet version of this bread it is legal on Stage Five.

I really enjoy the Italian herb version of this basic bread recipe because I like strong flavors. For me, doing an almond bread that’s sweetened with fruit is not sweet enough. I prefer going with a savory bread instead that has a strong flavor.

The beginning piece of this recipe is the basic bread recipe that can be adapted into any other combination of ingredients.

You can use the herbs and combination of herbs of your choice in this recipe. I used tyme, rosemary and parsley. 

Bread is still a treat so it’s best to have one piece a day as a snack in between meals.

Ingredients for Italian Almond Bread with Herbs

  • 2 cups fermented almond flour

  • ¼ cup softened butter

  • 3 eggs

  • Herbs of your choice

  • 1 clove finely chopped garlic, fresh or fermented

Directions for Italian Almond Bread with Herbs

24 hours in advance, make your fermented almond flour or make it from almonds.

Preheat oven to 350.

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Combine flour and softened butter. Add eggs and mix thoroughly.

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Finely dice the herbs of your choice.

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Mix in with flour mixture. This mixture will look more moist than other bread doughs.

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Line a glass baking dish with parchment paper. Optionally, add fat to your parchment paper. Place mixture into baking dish. Spread evenly.

Bake for about an hour.

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Slice and enjoy!


How to Make Almond Butter

Ingredients for Fermented Almond Butter

  • 3 cups Almonds

  • ½ cup Whey

  • Filtered Water

  • Salt

Directions for Fermented Almond Butter

Place your almonds in filtered water with whey. Allow to soak for 24 hours.

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Drain the almonds in a colander and rinse with filtered water.

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Place almonds into a food processor. Pulse them consistently until you get almond butter.

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Once almonds are the consistency of almond butter, add four shakes of salt. Pulse for several more seconds. Add four more shakes of salt.


Almond Butter

Author:
prep time: cook time: total time:

ingredients:

  • 3 cups Almonds
  • ½ cup Whey
  • Filtered Water
  • Salt

instructions:

How to cook Almond Butter

  1. Place your almonds in filtered water with whey. Allow to soak for 24 hours.
  2. Drain the almonds in a colander and rinse with filtered water.
  3. Place almonds into a food processor. Pulse them consistently until you get almond butter.
  4. Once almonds are the consistency of almond butter, add four shakes of salt. Pulse for several more seconds. Add four more shakes of salt.
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DIY Almond Flour from Nuts

Any seed wants to be a plant. Seeds include nuts, seeds, beans, and grains. To protect itself, a seed has phytic acid and other enzyme inhibitors and anti-nutrients. These substances attack the body of the animal that ate the seed, preventing the digestion of the seed. This is why we see whole seeds in bird poop.

Manually grinding seeds into flours does nothing to negate these enzyme inhibitors and anti-nutrients. We may not necessarily see whole seeds in our stools but we don’t need to for our bodies to experience the effects of these substances. Inflammation, poor absorption of foods, and leaky gut are some of the effects on our bodies of eating seeds that are not properly prepared. To learn more about properly preparing grains, check out my video.

HOW TO PREPARE GRAINS PROPERLY

When we properly prepare our grains however, we begin the germination process, which changes the seeds chemical structure. It neutralizes the anti-nutrients and enzyme inhibitors, and the seed prepares to bring life. When we eat a seed in this state, it’s nutrients are available to us and it brings life to our bodies.  

All seeds can be prepared in three ways - soaking, sprouting or fermenting. Fermenting is by far the most simple and the most beneficial. All it requires is whey. These directions are for almond flour but you can use the same concept to any nut, seed, or grain. For specific instructions on how to do this with whole seeds, see my recipe on trail mix.

The other benefit of using fermented almond flour is that it makes a much lighter end product. The fermentation process acts somewhat like a baking soda or powder, increasing the air space as your treat bakes, making it less dense.

This is a great way to make fermented almond flour if your recipe calls for a very specific ratio of wet to dry ingredients. It’s also great for recipes that call for frying, like these onion rings!

You can also make fermented flour with almonds already made into flour. See the recipe here.

Ingredients for Making Almond Flour from Fermented Nuts

  • 3 cups Almonds

  • ½ cup Whey

  • Filtered Water

Directions for Making Almond Flour from Fermented Nuts

Place your almonds in filtered water with whey. Allow to soak for 24 hours.

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Drain the almonds in a colander and rinse with filtered water.

For the easiest almond flour, peel the almonds by squeezing them between your fingers until the skins pop off.

Drain the almonds well. If you don’t drain them well, your flour will be wet.

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Place almonds into a food processor. Pulse them consistently for about 60 seconds in one second pulses. Scrape the sides of the food processor consistently to ensure almonds are all blended to the same size.

Don’t pulse for too long or you will get almond butter!


DIY Almond Flour

Author:
prep time: cook time: total time:

ingredients:

  • 3 cups Almonds
  • ½ cup Whey
  • Filtered Water

instructions:

How to cook DIY Almond Flour

  1. Place your almonds in filtered water with whey. Allow to soak for 24 hours.
  2. Drain the almonds in a colander and rinse with filtered water.
  3. For the easiest almond flour, peel the almonds by squeezing them between your fingers until the skins pop off.
  4. Drain the almonds well. If you don’t drain them well, your flour will be wet.
  5. Place almonds into a food processor. Pulse them consistently for about 60 seconds in one second pulses. Scrape the sides of the food processor consistently to ensure almonds are all blended to the same size.
  6. Don’t pulse for too long or you will get almond butter!
Created using The Recipes Generator

Mushroom Ketchup Recipe

I found this recipe from my new favorite show on YouTube, 18th Century Cooking. It is a GAPS Legal sauce and since many people do not tolerate tomatoes, I thought it would be a delicious option for a sauce!

I’m excited to add this sauce to many dishes!

This is Stage 1 legal on the GAPS Diet if you can tolerate the dried spices. Most can tolerate these spices unless you still have significant intestinal symptoms.

Ingredients for Mushroom Ketchup

  • 30 oz Mushrooms

  • 2 tbsp Salt

  • 4 Bay Leaves

  • 1 chopped onion

  • 1 Lemon, zested

  • 1 tbsp finely grated horseradish, fresh or prepared

  • ¼ tsp cloves

  • Pinch of Cayenne Pepper

  • ½ tsp allspice

  • ¼ - ½ cup apple cider vinegar

Directions for Mushroom Ketchup

Rub the top of the mushrooms to clean them. Do not wash your mushrooms!

Roughly chop the mushrooms and add to a large pot. Add in salt and bay leaves.

The mushrooms will begin reducing within a few minutes.

When they’ve reduced in size, add them to a glass container. Adding them to a glass container is important so they don’t take on the metal taste from the pot.

Leave the mushrooms on the counter overnight and no longer because mushrooms are a fungus.

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The next day, add mushrooms, chopped onions, zest of 1 lemon, grated horseradish, cloves, cayenne, allspice, and apple cider vinegar to a pot.

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Bring to a boil and then let simmer for 15 minutes.

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Let sauce cool. Put into a cloth and squeeze to strain the sauce.

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Save the solid pieces and dry them in a dehydrator. Once the solid pieces are dry, you can crush them and use them as a powdered flavoring or use the pieces as flavoring.

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Pour into a glass sealable jar.

Homemade Salad Dressing

I have recently been learning the importance of essential fatty acids from plants (EFAs.) These should be incorporated in every day diets. If you’re on GAPS, these are introduced on Introduction Stage 4.

When making real food, quality matters! This is especially true of cold pressed plant oils. For that reason, I recommend getting and using a high quality olive oil is very important. I am lucky to have a local shop, Rocky Mountain Olive Oil Company, that sources their oils from small family farms around the world who know the importance of good quality oils. You can even taste test the different oils so you know exactly what you’re getting.  Before I discovered the shop, I had no idea that olive oils can taste so differently from each other. If you’re not in Northern Colorado, try to find a olive oil store near you. There are even a few high quality olive oils available online, including Jovial and Olea. If none of these are an option for you, get an organic olive oil from your local health food store.

This is a simple base salad dressing but once you understand the ratios, the possibilities are endless! This recipe is a triple batch but the basic ratio is 3 tbsp oil and 2 tbsp of vinegar. For a cream based dressing, add sour cream. Find a salad dressing that your family loves but don’t forget to mix it up from time to time. Variety is key!

Add this dressing cold to any salad that makes sense. Never heat any olive oil or other plant pressed oils because heat will oxidize the molecules of the oil, creating rancidity and changing it from the health food that it is.

Letting this dressing meld overnight is important. The dressing becomes more flavorful and delicious as it sets longer.

Ingredients for Homemade Salad Dressing:

  • 9 tbsp Olive Oil

  • 8 tbsp Vinegar

  • 1 tbsp Honey

  • 4 Cloves Freshly Chopped Garlic

  • Freshly Chopped Herbs of Your Choice (I used 3 sprigs thyme and 1 sprig of rosemary.)

Directions for Homemade Salad Dressing

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Mince garlic finely.

Strip the thyme from the stem.

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Add olive oil, vinegar and honey to jar. 

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Add garlic, thyme and rosemary or other herbs.

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Shake to mix.

Store at room temperature. 

GAPS Legal Banana Split

Ah, the banana split. It’s so delicious on a hot summer’s day. This one is made with all natural ingredients and real food.

This recipe is GAPS Legal if you’ve been on full GAPS for about six months, and you’re tolerating raw milk, and you make it exactly as directed. It is Weston A Price legal as well.

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Ingredients for GAPS Legal Banana Split

Directions for GAPS Legal Banana Split

If you’re going to add nuts to your banana split, start them 24 hours ahead of time so they are properly prepared. See how to properly prepare nuts here.

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Make your homemade, raw milk ice cream. This is the piece that takes the longest.

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Create your other toppings: your chocolate fudge sauce, strawberry fruit sauce, and maraschino cherries. You could also optionally make homemade marshmallow topping or homemade red hots if you wanted to top your ice cream with less than traditional banana split toppings.

I made my whipped cream in my Vitamix blender. Add raw milk into the blender. Use Variable 1 to start. Then increase to Variable 10 and High. Blend for 12 seconds or until peaks form.

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Cut your banana in half. Add to a banana split bowl.

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Top with your ice cream.

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Top ice cream with whipped cream and sauces.

Serve and enjoy!

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

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

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

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Let sauce cool slightly and serve immediately over ice cream!


Chocolate Fudge Sauce

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prep time: cook time: total time:

ingredients:

Ingredients for Chocolate Fudge Sauce
  • 1 ¼ cup cocoa powder
  • 1 cup honey
  • ½ cup Cocoa Butter
  • ½ tsp salt
  • ¾ cup water

instructions:

How to cook Chocolate Fudge Sauce

Directions for Chocolate Fudge Sauce
  1. In a small pot, combine cocoa powder, honey, salt, and water. Mix together. Add in cocoa butter.
  2. Bring to a boil. Simmer for five minutes until sauce thickens. Stir constantly to ensure no lumps.
  3. Let sauce cool slightly and serve immediately over ice cream!
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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

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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.

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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.


Fruit Sauce Topping for Ice Cream

Author:
prep time: cook time: total time:

ingredients:

  • 1 heaping cup of frozen fruit (I used strawberries)
  • Filtered Water
  • 2 tsp Lemon juice
  • Honey (optional)

instructions:

How to cook Fruit Sauce Topping for Ice Cream

  1. Add heaping cup of frozen fruit to pot.
  2. Add enough water to cover the bottom of the pot.
  3. When strawberries are soft, mash them with a fork or masher.
  4. 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.
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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.

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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

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

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Pit your cherries while the sauce is simmering.

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

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


Gaps Legal Alcohol Free Maraschino Cherry Substitute

Author:
prep time: cook time: total time:

ingredients:

  • 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

instructions:

How to cook Gaps Legal Alcohol Free Maraschino Cherry Substitute

  1. In a sauce pan, combine cherry juice, water, cinnamon sticks and lemon juice. Bring to a low simmer.
  2. Pit your cherries while the sauce is simmering.
  3. Pour sauce over the cherries. Add in almond extract. This is the important piece because it gives them that distinct smell!
  4. Let cool on the counter. Cover tightly and keep in the fridge.
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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

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Add the milk and eggs to a pot.

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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.

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

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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. 

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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.

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Add your cream and vanilla.

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

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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!


GAPS Legal Ice Cream

Author:
prep time: cook time: total time:

ingredients:

  • 2 cups Milk
  • 3 Eggs
  • 2 cups Cream
  • ½ cup Honey
  • 2 tsp. Vanilla Extract

instructions:

How to cook GAPS Legal Ice Cream

  1. Add the milk and eggs to a pot.
  2. 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.
  3. Once the mixture is warm, add the honey. Mix with a whisk and fork.
  4. 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.
  5. 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.
  6. Cover and cool in the fridge for 20 - 30 minutes.
  7. Add your cream and vanilla.
  8. Put the mixture back in the fridge and allow to cool completely overnight.
  9. Add mixture into an ice cream maker.
  10. 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.
  11. Enjoy with your favorite toppings!
Created using The Recipes Generator

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.

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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.

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

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

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

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

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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!


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Gluten Free GAPS Legal Onion Rings

Author:
prep time: cook time: total time:

ingredients:

  • Onions
  • 1 cup Fermented Almond Flour (see recipe for properly prepared almond flour)
  • 3 Eggs
  • 1 pint Lard (see recipe or store bought Fat Works)
  • 1 tsp Salt
  • Pepper

instructions:

How to cook Gluten Free GAPS Legal Onion Rings

  1. 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.
  2. Scramble three eggs in a shallow bowl with salt and pepper. Add in almond flour.
  3. Slice onion into thick rounds. Separate them into individual layers.
  4. Working directly next to the pan with lard, dunk your onion rounds piece by piece in the batter. Then place directly into the lard.
  5. Cook, turning as needed until they are golden brown in color.
  6. Remove onions when they are golden brown. Drain off excess oil or the onion rings will get mushy.
  7. If the onion rings are not salty enough, salt them to taste.
  8. Enjoy!
Created using The Recipes Generator

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.

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Slice spaghetti squash in half lengthwise.

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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.)

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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.

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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.

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



Roasted Spaghetti Squash

Author:
prep time: cook time: total time:

ingredients:

  • 1 Spaghetti Squash

instructions:

How to cook Roasted Spaghetti Squash

  1. Preheat oven to 400.
  2. Slice spaghetti squash in half lengthwise.
  3. 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.)
  4. 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.
  5. Check your squash after 35 minutes to see if they are softened and squishy. They should not be mush, but should feel much softer.
  6. 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.
  7. Check your spaghetti squash with a fork to see if it is done. If not, cook for a while longer.
  8. Once the spaghetti squash is cooked, remove the insides of the squash by scraping a fork along the insides.
Created using The Recipes Generator

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.

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How to Poach an Egg in Meat Stock

How to Make the Best Scrambled Eggs

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How to Make a Soft or Hard Boiled Egg

How to Make the Best Omelette

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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.*

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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

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Fill a medium saucepan with cold water.

Add eggs.

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

Remove eggs from heat.

Let set for 5 minutes.

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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.

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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

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

Once water is boiling, add eggs.

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Boil for 5 to 6 minutes.

Rinse under cold water or add to an ice bath.

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


Hard Boiled Eggs

Author:
prep time: cook time: total time:

ingredients:

  • Eggs

instructions:

How to cook Hard Boiled Eggs

  1. Fill a medium saucepan with cold water.
  2. Add eggs.
  3. Bring eggs to a boil and cook for 5-6 minutes covered.
  4. Remove eggs from heat.
  5. Let set for 5 minutes.
  6. 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.
  7. Rinse the eggs under cold water or place them in an ice bath.
  8. 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.
Created using The Recipes Generator

Soft Boiled Eggs

Author:
prep time: cook time: total time:

ingredients:

  • Eggs

instructions:

How to cook Soft Boiled Eggs

  1. Add filtered water to a pot. Bring water to a boil.
  2. Once water is boiling, add eggs.
  3. Boil for 5 to 6 minutes.
  4. Rinse under cold water or add to an ice bath.
  5. Tap one end of the egg and peel half of the egg. Scoop out the inside and enjoy!
Created using The Recipes Generator

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.

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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.

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

To the vortex, break in one to two eggs.

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

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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.

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

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To the mug, add one to three egg yolks.

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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.


Eggs Poached in Stock

Author:
prep time: cook time: total time:

ingredients:

  • 2 cups of Your Choice of Stock
  • 1-2 Eggs
  • Salt and pepper

instructions:

How to cook Eggs Poached in Stock

  1. Bring two cups of stock to a boil. Add a generous shake of salt.
  2. Once stock is rapidly boiling, use a spoon to create a swirling vortex.
  3. To the vortex, break in one to two eggs.
  4. Move them gently off the bottom, where they will settle.
  5. 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:
  1. If you are on Stage 1 of the GAPS Diet, this modification will make this recipe legal.
  2. Bring a mug’s worth of stock to a boil.
  3. Once the stock is boiling, add it to a mug.
  4. To the mug, add one to three egg yolks.
  5. 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.
Created using The Recipes Generator

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

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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.

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Heat your fat in a pan.

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Add spinach to pan and saute until soft.

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

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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.

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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.

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

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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.

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

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


Omelette

Author:
prep time: cook time: total time:

ingredients:

  • 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

instructions:

How to cook Omelette

  1. 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.
  2. Heat your fat in a pan.
  3. Add spinach to pan and saute until soft.
  4. Meanwhile, crack three eggs into a dish. Scramble the eggs quickly with a fork.
  5. Add all other vegetables except tomatoes. Add a few shakes of salt and cook for five minutes.
  6. When your vegetables are soft, add the tomatoes.
  7. 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.
  8. Once your eggs are incorporated, turn the stove to low heat and place a cover over the top of the eggs.
  9. 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.
  10. When eggs are set, transfer to a plate and fold over. Help loosen the omelette from the pan with a fork.
  11. Top with what you’d like! I like sour cream on my omelettes but you could add salsa or avocado.
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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!

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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

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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!

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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.

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

Stir quickly to mix the fat and the eggs together.

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

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Serve and enjoy!


Ultimate Scrambled Eggs

Author:
prep time: cook time: total time:

ingredients:

  • 4 tbsp Butter or Lard
  • 2 Eggs

instructions:

How to cook Ultimate Scrambled Eggs

  1. 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!
  2. 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.
  3. Scramble them with a fork or whisk and add them into the melted fat.
  4. Stir quickly to mix the fat and the eggs together.
  5. Keep stirring, about two or three minutes, until your eggs look set.
  6. Serve and enjoy!
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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:

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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.

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Slice the onion so long strips form.

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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.

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

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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!

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


Caramelized Onions

Author:
prep time: cook time: total time:

ingredients:

  • 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.)

instructions:

How to cook Caramelized Onions

  1. Slice the ends of your onion and peel. Put the peels and “extras” into a bag for use in stock later.
  2. Cut the onion in half. Then cut into half again.
  3. Slice the onion so long strips form.
  4. 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.
  5. Add your onions to the pan. Stir to coat in the fat.
  6. Cook onions over medium heat, stirring every few minutes.
  7. 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.
  8. Make sure everyone salts their onions to taste once the onions are on their plates!
  9. Your onions are done when they are golden brown. Enjoy them on their own or as part of a larger meal.
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