GAPS legal

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.

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 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

 

Simple Easy Hollandaise Sauce Recipe

GAPS Legal Hollandaise Sauce Recipe Made with Limes

What do you do when you are bored or eggs two ways (scrambled or fried?)... make hollandaise sauce, of course!

I'm not sure how the true chefs will react to this recipe because I'm sure I don't get my hollandaise sauce as smooth as it's supposed to be, but so many of you have asked for this favorite recipe of mine that I want to share it here! I have now made this sauce dozens of times and there are a few principles I have learned about what makes this dish different than plain scrambled eggs.

#1 Don't do this in a cast-iron or your eggs will taste like iron.

#2 Lower heat makes for smoother sauce. But if you are in a hurry and don't mind lumps, more heat and less time still creates a delicious meal.

#3 The acid (lime or lemon juice) is the real key to this dish. I make my plain scrambled eggs with similar amounts of butter, but it is the lime that makes the eggs more smooth.

#4 I prefer lime over lemon because it is more mild and I feel I can add more of it without overpowering the dish. I believe this makes the hollandaise sauce easier to successfully make. After having done this many times there is a color change I look for when adding the lime juice. When I achieve this color change I know that my sauce will turn out decently smooth.

As you make this sauce, don't give up if you don't achieve your desired smoothness the first time! As with most cooking, this is an art and skill that you will get better at with practice. Enjoy your hollandaise sauce!

Simple Hollandaise Sauce

Ingredients

  • 2 eggs

  • 3 (ish) tablespoons Butter

  • ½ lime, freshly squeezed

Directions

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Melt butter in pan on very low heat.

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A smooth hollandaise sauce is achievable! Whisk the eggs quickly before adding to melted butter. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Beat two eggs in a bowl.

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Hollandaise Sauce is my most requested recipe! I eat this GAPS Legal and GAPS friendly sauce on chicken, vegetables and with eggs. It's also Whole 30 and Paleo friendly! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add eggs to pan as soon as butter is melted.

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The key to making a good Hollandaise Sauce is to whisk constantly for a smooth sauce. This GAPS legal recipe couldn't be easier! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Mix sauce together, stirring constantly. Add lime juice. Using a whisk will get you a smoother sauce but I don’t mind a chunkier sauce.

If your eggs start to thicken, turn down your heat or add more lime juice.

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An easy simple recipe for Hollandaise Sauce with only three ingredients. This recipe is legal on the GAPS Diet, Whole 30 and Paleo. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

The sauce is done when it holds together more and you can start to see the bottom of the pan.

Serve immediately! Serve with chicken, artichokes, vegetables.

Note:

Do not cook this is in an cast iron pan! Use a stainless steel pan with good heat protection.

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Hollandaise Sauce with Limes

Author:
prep time: cook time: total time:

ingredients:

  • 2 eggs
  • 3 (ish) tablespoons Butter
  • ½ lime, freshly squeezed

instructions:

How to cook Hollandaise Sauce with Limes

  1. Melt butter in pan on very low heat.
  2. A smooth hollandaise sauce is achievable! Whisk the eggs quickly before adding to melted butter. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
  3. Beat two eggs in a bowl.
  4. Hollandaise Sauce is my most requested recipe! I eat this GAPS Legal and GAPS friendly sauce on chicken, vegetables and with eggs. It's also Whole 30 and Paleo friendly! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
  5. Add eggs to pan as soon as butter is melted.
  6. The key to making a good Hollandaise Sauce is to whisk constantly for a smooth sauce. This GAPS legal recipe couldn't be easier! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
  7. Mix sauce together, stirring constantly. Add lime juice. Using a whisk will get you a smoother sauce but I don’t mind a chunkier sauce.
  8. If your eggs start to thicken, turn down your heat or add more lime juice.
  9. An easy simple recipe for Hollandaise Sauce with only three ingredients. This recipe is legal on the GAPS Diet, Whole 30 and Paleo. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
  10. The sauce is done when it holds together more and you can start to see the bottom of the pan.
  11. Serve immediately! Serve with chicken, artichokes, vegetables.
  12. Note:
  13. Do not cook this is in an cast iron pan! Use a stainless steel pan with good heat protection.
Created using The Recipes Generator

Swedish Gravlax Recipe

This meal is adapted from GAPS Cookbook by Dr. Natasha Campbell

This is a brined fish meal legal on GAPS stage 2. You eat little pieces, one small piece a day.

Swedish Gravlax Recipe

Ingredients for Swedish Gravlax:

  • ½ lb Fresh Wild Caught Salmon

  • Fresh Dill

  • Freshly Coarsely Ground Black Pepper

  • 4 cup Room Temperature Filtered Water

  • 1 tbsp Honey

  • 1 ½ tbsp Salt

Directions for Swedish Gravlax:

Swedish-Gravlax-Fermented-Salmon-Wild-Caught-Salmon-What-To-Do-With-Salmon-GAPS-Legal-Salmon-Recipe-GAPS-Diet-Salmon-Fish-On-GAPS-GAPS-Diet-Snack

Thinly slice the fish.

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Place fish slices into a deep tray.

Sprinkle with dill sprigs and pepper.

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Dissolve honey and salt in water to make a brine.

Pour brine over fish.

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Leave at room temperature for 1 - 1 ½ hours.

Pour the water out.

Serve on lettuce or eat alone.

Store in refrigerator and consume within two days.


Swedish Gravlax Recipe

Author:
prep time: cook time: total time:

ingredients:

  • ½ lb Fresh Wild Caught Salmon
  • Fresh Dill
  • Freshly Coarsely Ground Black Pepper
  • 4 cup Room Temperature Filtered Water
  • 1 tbsp Honey
  • 1 ½ tbsp Salt

instructions:

How to cook Swedish Gravlax Recipe

  1. Thinly slice the fish.
  2. Place fish slices into a deep tray.
  3. Sprinkle with dill sprigs and pepper.
  4. Dissolve honey and salt in water to make a brine.
  5. Pour brine over fish.
  6. Leave at room temperature for 1 - 1 ½ hours.
  7. Pour the water out.
  8. Serve on lettuce or eat alone.
  9. Store in refrigerator and consume within two days.
Created using The Recipes Generator

Citrus and Chocolate Fudge Made with Coconut

GAPS Legal Chocolate Peppermint Coconut Fudge and Citrus Coconut Fudge

The GAPS Legal Fudge is a delicious holiday recipe and easy to share with family and friends! This recipe comes together quickly, besides the melting of the coconut butter and oil. I like making this recipe on a snowy day because it’s fun to chill the pans in a snowbank! It makes me feel like a pioneer.

For the citrus fudge, you can use any citrus you like. I prefer orange. You can also use all shredded coconut if you like. I prefer a little crunch in my fudge and like to add the flakes.You can make these flavors on their own and keep them separate. However, I prefer the two flavors together.

To combine the flavors, make the chocolate peppermint fudge first and put it in the freezer for 10 minutes to chill rapidly while you make the citrus fudge. Once chilled, pour the citrus fudge over the top and chill again.The fudge keeps for quite a while and doesn’t melt easily at room temperature. Even so, storing in the fridge is best.Enjoy!

Chocolate Peppermint Coconut Fudge

Ingredients for chocolate peppermint coconut fudge

  • ½ cup coconut butter

  • ½ cup coconut oil

  • ½ cup cocoa powder

  • ½ cup honey

  • 2 tsp peppermint extract or 2 drops peppermint oil

  • 1 tsp vanilla extract

  • 3/4 cup shredded coconut

  • ¼ cup coconut flakes

Directions for chocolate peppermint coconut fudge

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Melt coconut butter on medium heat by adding water to the bottom of a pot and placing jar on top. Or add jar and water to crockpot and heat for two hours until melted.

Melt coconut oil in a separate pot. Crush coconut flakes into smaller pieces.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, vanilla, shredded coconut and coconut flakes into a food processor.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Spread mixture into a pan.Chill for 30 minutes.

Add hot water to the sink. Float pan in mixture approx 1 minute until mixture releases from sides. Dip a knife in hot water then slice fudge into pieces.

How to Make Citrus coconut Fudge

Ingredients for citrus coconut fudge

  • ½ cup coconut butter

  • ½ cup coconut oil

  • ⅓ cup raw honey

  • 1 tbsp citrus zest

  • 2 tbs citrus juice

  • 3/4 cup shredded coconut

  • ¼ cup Coconut Flakes

Directions for citrus coconut fudge

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Melt coconut butter on medium heat by adding water to the bottom of a pot and placing jar on top. Or add jar and water to crockpot and heat for two hours until melted. Melt coconut oil in a separate pot.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, and vanilla into a food processor.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Spread mixture into a pan.Chill for 30 minutes.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Add hot water to the sink. Float pan in mixture approx 1 minute until mixture releases from sides. Dip a knife in hot water then slice fudge into pieces.


Chocolate Peppermint Fudge

Author:
prep time: cook time: total time:

ingredients:

  • ½ cup coconut butter
  • ½ cup coconut oil
  • ½ cup cocoa powder
  • ½ cup honey
  • 2 tsp peppermint extract or 2 drops peppermint oil
  • 1 tsp vanilla extract
  • 3/4 cup shredded coconut
  • ¼ cup coconut flakes

instructions:

How to cook Chocolate Peppermint Fudge

  1. Melt coconut butter on medium heat by adding water to the bottom of a pot and placing jar on top. Or add jar and water to crockpot and heat for two hours until melted.
  2. Melt coconut oil in a separate pot. Crush coconut flakes into smaller pieces.
  3. Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, vanilla, shredded coconut and coconut flakes into a food processor.
  4. Spread mixture into a pan.Chill for 30 minutes.
  5. Add hot water to the sink. Float pan in mixture approx 1 minute until mixture releases from sides. Dip a knife in hot water then slice fudge into pieces.
Created using The Recipes Generator

Citrus Coconut Fudge

Author:
prep time: cook time: total time:

ingredients:

  • ½ cup coconut butter
  • ½ cup coconut oil
  • ⅓ cup raw honey
  • 1 tbsp citrus zest
  • 2 tbs citrus juice
  • 3/4 cup shredded coconut
  • ¼ cup Coconut Flakes

instructions:

How to cook Citrus Coconut Fudge

  1. Melt coconut butter on medium heat by adding water to the bottom of a pot and placing jar on top. Or add jar and water to crockpot and heat for two hours until melted. Melt coconut oil in a separate pot.
  2. Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, and vanilla into a food processor.
  3. Spread mixture into a pan. Chill for 30 minutes.
  4. Add hot water to the sink. Float pan in mixture approx 1 minute until mixture releases from sides. Dip a knife in hot water then slice fudge into pieces.
Created using The Recipes Generator

Almond Flour Cookies with Cacao Nibs

GAPS Legal Almond Cookies

Adapted from The Paleo Plan Makes 24 Cookies GAPS Legal on Stage 4

Ingredients for gaps legal chocolate chip cookies

  • 2 cups Almond Flour

  • ¼ cup Whey

  • 2 large eggs

  • 1/3 cup Room Temperature Coconut Oil

  • 1 tsp Baking Soda

  • ½ tsp Vanilla

  • ⅛ tsp Salt

  • ¼ cup Honey (or ⅓ cup date syrup)

  • ⅛-¼ cup Raw Cacao Nibs

Directions for chocolate chip cookies on the gaps diet

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24 Hours in Advance

Add whey to almond flour. Stir to moisten.

Leave covered on counter for 24 hours to ferment.

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The Next Day

Preheat oven to 350. Add your baking sheet to the oven to preheat. These cookies bake better on a hot dish.To fermented flour, add eggs and stir.

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Add coconut oil to mixture. The coconut oil should be room temperature. If it is melted, you won’t have the right consistency.

Add the baking soda, vanilla, salt and honey (or date paste) to the mixture. Mix well.

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Add cacao nibs to dough mixture.

Remove baking sheet from oven. Line with parchment paper.

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Spoon approx. 1 tbsp size rounds of dough onto parchment paper.

Bake at 350 degrees for 10-15 minutes until edges are golden brown and cookies seem firm. Watch them closely after 8 minutes. They will go from raw to burnt quickly!

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Almond Flour Cookies with Cacao Nibs

Author:
prep time: cook time: total time:

ingredients:

  • 2 cups Almond Flour
  • ¼ cup Whey
  • 2 large eggs
  • 1/3 cup Room Temperature Coconut Oil
  • 1 tsp Baking Soda
  • ½ tsp Vanilla
  • ⅛ tsp Salt
  • ¼ cup Honey (or ⅓ cup date syrup)
  • ⅛-¼ cup Raw Cacao Nibs

instructions:

How to cook Almond Flour Cookies with Cacao Nibs

24 Hours in Advance
  1. Add whey to almond flour. Stir to moisten.
  2. Leave covered on counter for 24 hours to ferment.
The Next Day
  1. Preheat oven to 350. Add your baking sheet to the oven to preheat. These cookies bake better on a hot dish.To fermented flour, add eggs and stir.
  2. Add coconut oil to mixture. The coconut oil should be room temperature. If it is melted, you won’t have the right consistency.
  3. Add the baking soda, vanilla, salt and honey (or date paste) to the mixture. Mix well.
  4. Add cacao nibs to dough mixture.
  5. Remove baking sheet from oven. Line with parchment paper.
  6. Spoon approx. 1 tbsp size rounds of dough onto parchment paper.
  7. Bake at 350 degrees for 10-15 minutes until edges are golden brown and cookies seem firm. Watch them closely after 8 minutes. They will go from raw to burnt quickly!
Created using The Recipes Generator

Mayo Free Deviled Eggs Recipe

Mayo Free GAPS Legal Deviled Eggs 2 Ways

The story of these GAPS legal deviled eggs has a long beginning.

One of the foods I miss most? Mayonnaise. Now I know there are different mayos out there, even ones you can make yourself that are GAPS legal. But unless it tastes like the Real Mayo deliciousness that I remember, I have no interest in consuming it. I was a mayo snob long before I payed attention to what I ate!

Because I haven't found a mayo my taste buds approve of there is no mayonnaise in my refrigerator, even if it's just to make recipes like deviled eggs with. So one day when I had a hankerin' for deviled eggs I got the creative juices flowing and started experimenting with recipes. My first thought was to substitute the mayo for butter. After all, fat is the main reason deviled eggs are so good, right? A batch with butter resulted in delicious and very rich eggs, but the texture was very strange (hard), especially if refrigeration was required. Then I thought to add some sour cream to the mixture. At first I still had too much butter (50:50 ratio), but eventually found a ratio that works well—the butter adds some firmness to the "runnier" sour cream. This gives you a good base that allows you to flavor your deviled eggs as desired.

Next I wanted to come up with a dairy-free egg that my sister could enjoy. I immediately thought of using avocado as the fat. This also resulted in a delicious deviled egg, that's just a little green. I have served these eggs to many people, and as long as they know there is avocado in it, no one has had an issue with the color. And these are perfect for serving at a Dr. Seuss gathering as part of green eggs and ham! No artificial coloring required!

I have discovered that deviled egg recipes can be very familial. If these don't taste like the deviled eggs your grandma made, I encourage you to springboard off the base ingredients and modify the recipe to try and recreate your family memories. After all, that's what recipes are all about, aren't they? If you come up with something particularly delicious, we'd love if you share it with us in the comments below!

Enjoy these GAPS Legal Deviled Eggs, 2 Ways!

Dairy Free Deviled Eggs with Avocado

Ingredients for Avocado Deviled Eggs

  • 6 eggs

  • 1 medium or ½ cup Avocado

  • 1 tsp Mustard Powder

  • 1 tbsp of water

  • 1 tsp Vinegar

  • ½ tsp Honey

  • ¼ tsp Salt

  • Lemon

  • Chili Powder (optional)

  • Paprika (optional)

  • Cilantro (optional)

Directions for Avocado Deviled Eggs

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Fill a medium saucepan with cold water. Add eggs. Bring eggs to a boil and cook for 5-6 minutes covered.

Remove eggs from heat. Let set for 5 minutes. 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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Peel the eggs. Peeling them while they are still a little warm will help get the shell off.

Cut the peeled eggs in half.

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In a bowl, scoop out all the egg yolks. They should easily slide out with your finger.Set the egg whites onto a plate.

Crumble the egg yolks with a fork.

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Mash the avocado into the egg yolks with a fork.

Add mustard powder to the egg yolk mixture.

Add water and vinegar to mixture. Mix well.

Add honey, salt and lemon. Mix well.

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Fill the egg whites with a generous scoop.

Sprinkle with chili powder or paprika or top with sprigs of cilantro.

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If you have leftover egg mixture, you can dip vegetables into it or smear onto scrambled eggs or crackers.

For a spicier egg, add more mustard powder!

These are legal on GAPS stage 4.


Sour Cream Deviled Eggs

Ingredients for Deviled Eggs with Sour Cream

  • 6 eggs

  • ½ c Sour Cream

  • 1 tbsp Room Temperature Butter

  • 1 - 1 ½ tsp Vinegar

  • 1 tsp Honey

  • ¼ tsp Mustard Powder

  • ⅛ tsp salt

  • Paprika (optional)

Directions for Deviled Eggs with Sour Cream

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Fill a medium saucepan with cold water. Add eggs. Bring eggs to a boil and cook for 5-6 minutes covered.

Remove eggs from heat. Let set for 5 minutes. 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.

Deviled-Eggs-Made-Without-Mayo-Mayo-Free-Deviled-Eggs-Deviled-Eggs-For-GAPS-Diet-Deviled-Eggs-Made-With-Sour-Cream

Peel the eggs. Peeling them while they are still a little warm will help get the shell off.

Cut the peeled eggs in half.

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In a bowl, scoop out all the egg yolks. They should easily slide out with your finger.

Set the egg whites onto a plate.

Crumble the egg yolks with a fork.

Deviled-Eggs-Made-Without-Mayo-Mayo-Free-Deviled-Eggs-Deviled-Eggs-For-GAPS-Diet-Deviled-Eggs-Made-With-Sour-Cream

Add the butter to the mixture and mix well.

Add the sour cream. Mix.

Add 1 tsp of the vinegar plus all the honey and salt. Mix.

Deviled-Eggs-Made-Without-Mayo-Mayo-Free-Deviled-Eggs-Deviled-Eggs-For-GAPS-Diet-Deviled-Eggs-Made-With-Sour-Cream

These are less tangy than a traditional deviled egg. To add more tang, add up to ½ tsp of vinegar.

Fill the egg whites with a generous scoop.

Sprinkle with paprika.


Mayo Free Deviled Eggs with Avocado

Author:
prep time: cook time: total time:

ingredients:

  • 6 eggs
  • 1 medium or ½ cup Avocado
  • 1 tsp Mustard Powder
  • 1 tbsp of water
  • 1 tsp Vinegar
  • ½ tsp Honey
  • ¼ tsp Salt
  • Lemon
  • Chili Powder (optional)
  • Paprika (optional)
  • Cilantro (optional

instructions:

How to cook Mayo Free Deviled Eggs with Avocado

  1. Fill a medium saucepan with cold water. Add eggs. Bring eggs to a boil and cook for 5-6 minutes covered.
  2. Remove eggs from heat. Let set for 5 minutes. 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.
  3. Rinse the eggs under cold water or place them in an ice bath.
  4. Peel the eggs. Peeling them while they are still a little warm will help get the shell off.
  5. Cut the peeled eggs in half.
  6. In a bowl, scoop out all the egg yolks. They should easily slide out with your finger.Set the egg whites onto a plate.
  7. Crumble the egg yolks with a fork.
  8. Mash the avocado into the egg yolks with a fork.
  9. Add mustard powder to the egg yolk mixture.
  10. Add water and vinegar to mixture. Mix well.
  11. Add honey, salt and lemon. Mix well.
  12. Fill the egg whites with a generous scoop.
  13. Sprinkle with chili powder or paprika or top with sprigs of cilantro.
  14. If you have leftover egg mixture, you can dip vegetables into it or smear onto scrambled eggs or crackers.
  15. For a spicier egg, add more mustard powder!
  16. These are legal on GAPS stage 4.
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Mayo Free Deviled Eggs with Sour Cream

Author:
prep time: cook time: total time:

ingredients:

  • 6 eggs
  • ½ c Sour Cream
  • 1 tbsp Room Temperature Butter
  • 1 - 1 ½ tsp Vinegar
  • 1 tsp Honey
  • ¼ tsp Mustard Powder
  • ⅛ tsp salt
  • Paprika (optional)

instructions:

How to cook Mayo Free Deviled Eggs with Sour Cream

  1. Fill a medium saucepan with cold water. Add eggs. Bring eggs to a boil and cook for 5-6 minutes covered.
  2. Remove eggs from heat. Let set for 5 minutes. 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.
  3. Rinse the eggs under cold water or place them in an ice bath.
  4. Peel the eggs. Peeling them while they are still a little warm will help get the shell off.
  5. Cut the peeled eggs in half.
  6. In a bowl, scoop out all the egg yolks. They should easily slide out with your finger.
  7. Set the egg whites onto a plate.
  8. Crumble the egg yolks with a fork.
  9. Add the butter to the mixture and mix well.
  10. Add the sour cream. Mix.
  11. Add 1 tsp of the vinegar plus all the honey and salt. Mix.
  12. These are less tangy than a traditional deviled egg. To add more tang, add up to ½ tsp of vinegar.
  13. Fill the egg whites with a generous scoop.
  14. Sprinkle with paprika.
Created using The Recipes Generator

Honey Roasted Chicken Recipe

I've been posting some of my ol' stand by recipes, and this cinnamon-toasted honey-roasted chicken is one of the first Paleo recipes I truly enjoyed. You can tell this is an old recipe because it uses honey... something I don't usually use anymore in my baking and cooking, but I can't give it up!

Roasting a chicken is a great and simple way to make a meal. This particular roasting recipe requires a little more attention than others, as you need to baste and adjust the temperature often, but it's definitely worth it! Just make sure to set the time or you might end up with a fried-to-a-crisp chicken! Also, I recommend doing this in as small of a dish as fits your chicken. As you can see from the final pictures if the juices get too spread out they will burn! This is a larger dish than I usually use (I thought it would be pretty for the photos), and I will never use it for this recipe again! I hope you enjoy!  

Recipe Adapted from The Paleo Project by Dr. Marc Bubbs

GAPS Legal Honey Roasted Chicken Recipe Ingredients

  • 1/4 tsp ground cloves

  • 1/8 tsp ground ginger

  • 1/4 tsp ground nutmeg

  • 1/4 tsp cinnamon

  • 1 tbsp salt

  • 9 cloves of garlic

  • 2 tbsp Raw Honey

Directions for gaps legal roasted chicken with honey

IMG_1035.jpg

Preheat oven to 500 degrees.

Make your rub by mixing cloves, ginger, nutmeg, cinnamon and salt in a small bowl.

IMG_1059.jpg

Crush 5 cloves with the flat of your knife, keep 4 cloves of garlic whole.

Remove the giblets. Wash and pat dry the chicken. Make sure you dry the chicken really well so the rub will stick.

IMG_1085.jpg

Drizzle approx. 2 tbs of honey of the top of the chicken, rub both sides well.

Massage the rub on the chicken, making sure to rub both sides.

Add all garlic cloves to chicken cavity.

Cover chicken with parchment paper and aluminum foil to keep cinnamon from burning.

Roast at 500 degree for 15 min then decrease your oven to 450 for 15 minutes.

IMG_1279.jpg

Remove chicken from oven. Baste chicken with juice drippings.

Reduce oven to 425. Recover chicken and bake for approx 30 - 45  minutes until chicken reaches internal temp of 165. Uncover chicken for five more minutes then remove from oven.

IMG_1415.jpg

Let the chicken rest for 20 minutes.

Carve chicken and serve! Make sure you enjoy the skin while it’s crispy and hot!

Notes:If your chicken came with giblets, you can add them to your next batch of stock or make liver pate.

I don’t normally recommend baking with honey but for this delicious recipe I make an exception.

Save the gelatin and juices of this chicken! Once cooled, they are like candy because of the sweet honey and cinnamon.


Honey Roasted Chicken

Author:
prep time: cook time: total time:

ingredients:

  • 1/4 tsp ground cloves
  • 1/8 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp cinnamon
  • 1 tbsp salt
  • 9 cloves of garlic
  • 2 tbsp Raw Honey

instructions:

How to cook Honey Roasted Chicken

  1. Preheat oven to 500 degrees.
  2. Make your rub by mixing cloves, ginger, nutmeg, cinnamon and salt in a small bowl.
  3. Crush 5 cloves with the flat of your knife, keep 4 cloves of garlic whole.
  4. Remove the giblets. Wash and pat dry the chicken. Make sure you dry the chicken really well so the rub will stick.
  5. Drizzle approx. 2 tbs of honey of the top of the chicken, rub both sides well.
  6. Massage the rub on the chicken, making sure to rub both sides.
  7. Add all garlic cloves to chicken cavity.
  8. Cover chicken with parchment paper and aluminum foil to keep cinnamon from burning.
  9. Roast at 500 degree for 15 min then decrease your oven to 450 for 15 minutes.
  10. Remove chicken from oven. Baste chicken with juice drippings.
  11. Reduce oven to 425. Recover chicken and bake for approx 30 - 45 minutes until chicken reaches internal temp of 165. Uncover chicken for five more minutes then remove from oven.
  12. Let the chicken rest for 20 minutes.
  13. Carve chicken and serve! Make sure you enjoy the skin while it’s crispy and hot!
  14. Notes:If your chicken came with giblets, you can add them to your next batch of stock or make liver pate.
  15. I don’t normally recommend baking with honey but for this delicious recipe I make an exception.
  16. Save the gelatin and juices of this chicken! Once cooled, they are like candy because of the sweet honey and cinnamon.
Created using The Recipes Generator

GAPS Legal Zucchini Pizza Bites

Recently I needed a bit of a change. I needed something exciting to eat! And I really wanted pizza. But even though I know how to make a GAPS legal pizza crust I did not want to spend the time or energy to make it. Then I came up with this brilliant idea... pizza bites... on zucchini! and what's better? They are stage 4 (and beyond) GAPS legal!

I happened to have just bought some good-quality uncured pepperoni at the store, and had some sauce in the cabinet (although if I don't happen to have that I just as easily throw a couple tomatoes in a blender and make my own sauce on the stove). I tried it, and it worked! Delicious pizza bites that really taste like pizza (with zucchini on it) and can be made to suit any taste or dietary guidelines.

Unless you can't eat zucchini, you should be able to modify this for anyone. The fat used can be anything. You could leave off the tomato sauce, or make a while sauce. You can top with anything you can tolerate. Most people can tolerate raw cheese by the time they get to full GAPS And I guarantee that even if you can't do pepperoni, there is some type of meat you can have! Part of what makes a pizza is cheese and tomato sauce, so without these you will have a little different taste, but that doesn't mean you won't have something delicious!

Ingredients for gaps friendly pizza made with zucchini:

  • Zucchini

  • 2 TBS Lard, Butter or Other Fat

  • Italian Seasonings

  • Salt & Pepper

  • Pizza Sauce (make your own or buy a sugar free version in a glass jar)

  • Mozzarella Cheese

  • Uncured Pepperoni

  • Other Pizza Toppings of Your Choice

Directions for gaps friendly pizza made with zucchini:

GAPS Legal pizza is a thing! These pizza bites are gluten free because they’re made with zucchini. Zucchini pizza bites are GAPS legal past stage four and are a great summer recipe on what to do with too much zucchini. GAPS Friendly pizza made with zucchini recipe by holistic healthcare provider and certified GAPS provider Amy Mihaly.

Sliced the zucchini into rounds, approx ¼ thick. Don’t slice too thin!

Add your preferred fat to a pan on medium heat. Once hot, add zucchini slices. Your zucchini should not be swimming in the fat!

GAPS Legal pizza is a thing! These pizza bites are gluten free because they’re made with zucchini. Zucchini pizza bites are GAPS legal past stage four and are a great summer recipe on what to do with too much zucchini. GAPS Friendly pizza made with zucchini recipe by holistic healthcare provider and certified GAPS provider Amy Mihaly.

Sprinkle zucchini slices with salt, pepper and Italian seasonings.

Grate the mozzarella cheese.

GAPS Legal pizza is a thing! These pizza bites are gluten free because they’re made with zucchini. Zucchini pizza bites are GAPS legal past stage four and are a great summer recipe on what to do with too much zucchini. GAPS Friendly pizza made with zucchini recipe by holistic healthcare provider and certified GAPS provider Amy Mihaly.

Once the zucchini slices are golden brown (8-10 min), flip them to the other side.

GAPS Legal pizza is a thing! These pizza bites are gluten free because they’re made with zucchini. Zucchini pizza bites are GAPS legal past stage four and are a great summer recipe on what to do with too much zucchini. GAPS Friendly pizza made with zucchini recipe by holistic healthcare provider and certified GAPS provider Amy Mihaly.

Spoon tomato sauce on top of each zucchini slice. Top with uncured pepperoni or other toppings of your choice and add grated mozzarella cheese. Cover for 2 - 3 minutes so the cheese melts.

GAPS Legal pizza is a thing! These pizza bites are gluten free because they’re made with zucchini. Zucchini pizza bites are GAPS legal past stage four and are a great summer recipe on what to do with too much zucchini. GAPS Friendly pizza made with zucchini recipe by holistic healthcare provider and certified GAPS provider Amy Mihaly.

Once the cheese is melted, your zucchini pizzas are done!

Other toppings you could try would be artichoke hearts, olives. anchovies, or cooked chicken pieces. (Think your favorite pizza toppings!) Enjoy! Careful, they are hot! Once they have cooled a little, you can cut them into fourths to be served to those with small mouths. And as any good pizza is, they are delicious cold as well!  

What are your favorite toppings? Did you find good combinations? Let us know!


Zucchini Pizza Bites

Author:
prep time: cook time: total time:

ingredients:

  • Zucchini
  • 2 TBS Lard, Butter or Other Fat
  • Italian Seasonings
  • Salt & Pepper
  • Pizza Sauce (make your own or buy a sugar free version in a glass jar)
  • Mozzarella Cheese
  • Uncured Pepperoni
  • Other Pizza Toppings of Your Choice

instructions:

How to cook Zucchini Pizza Bites

  1. Sliced the zucchini into rounds, approx ¼ thick. Don’t slice too thin!
  2. Add your preferred fat to a pan on medium heat. Once hot, add zucchini slices. Your zucchini should not be swimming in the fat!
  3. Sprinkle zucchini slices with salt, pepper and Italian seasonings.
  4. Grate the mozzarella cheese.
  5. Once the zucchini slices are golden brown (8-10 min), flip them to the other side.
  6. Spoon tomato sauce on top of each zucchini slice. Top with uncured pepperoni or other toppings of your choice and add grated mozzarella cheese. Cover for 2 - 3 minutes so the cheese melts.
  7. Once the cheese is melted, your zucchini pizzas are done!
  8. Other toppings you could try would be artichoke hearts, olives. anchovies, or cooked chicken pieces. (Think your favorite pizza toppings!) Enjoy! Careful, they are hot! Once they have cooled a little, you can cut them into fourths to be served to those with small mouths. And as any good pizza is, they are delicious cold as well!
Created using The Recipes Generator

How To Travel On the GAPS Diet

Traveling while following the GAPS diet can be challenging. But with the right preparation and choices, it can be possible. Before we talk about specific ideas, let’s talk about the top 3 things that are variables in how you prepare for traveling on GAPS.

Mode of Transportation

When planning what to do, you must first consider what mode or modes of transportation you are taking. Travel by car, bus, train, airplane, or international flight all come with their own difficulties. When you are traveling by car you can pack foods in a cooler, and there is more room for things like hot plates, pots and pans. Air travel can come with limitations on liquids and space, and international travel may have even further limitations. And traveling by bus or train may not bring liquid restrictions, but the items you bring will still be limited by baggage space.

Length of the Trip

The second consideration is the length of the trip. You may be able to omit certain foods like ferments or meat stock if you are gone only a few days, but longer trips would necessitate the need to bring these essentials. On the other hand, a longer trip would give you the opportunity to go to the store, purchase and prepare these essential foods, when there isn’t necessarily enough enough time to do this on a shorter trip.

Your GAPS Stage

Finally, think about what stage you are on, and assess where you are in relation to your health. For example, traveling on Intro stage 1 is very different from traveling on Full GAPS. It’s also important to bring into the calculation how strongly your body is currently reacting if you eat things off your current stage. People on earlier stages and with stronger reactions will have to be more careful and likely need to bring and/or prepare all of the food they eat while traveling.

Great! Now you have thought through the specifics of your trip, now let’s look some options for the foods themselves. The GAPS protocol is, by necessity, intricate and encompassing to make sure that we are supporting your body as well as possible during healing. But during times like travel, there are a few essentials that are most important to continue doing daily, while other (equally important) habits can be skipped for a few days.

What are the essentials to GAPS?

Meat stock, fat and ferments!

So let’s talk about these three.

Meat Stock

Bringing meat stock can seem almost impossible when traveling, especially if you are traveling by plane. And if you are in a stage where you can be without, it is okay to miss this for a day or two. But if your trip gets much longer than that, or if you are traveling while on an early Intro stage, then you need to find a way to have meat stock on your trip.

The two issues with meat stock are space and liquid. You can reduce the space the meat stock takes up by boiling your stock down to a concentrate or even dried bullion that an be reconstituted later. Simply make your stock (chicken is easiest for this), then when it’s done remove the solids and put the liquid back on the stove. Simmer it with the lid off until it is reduced in volume. At this point you can freeze it in snack-pack bags or ice-cube trays.

To further reduce it (and eliminate the liquid problem altogether), you can put it on fruit leather dehydrator trays and remove the rest of the liquid via dehydration. This “meat leather” can be broken into strips and the pieces added to water, or it can be pulverized into bullion powder.

Another option may be to make meat stock where you are going. If you are staying in a house all you need is a quick stop at the store to pick up supplies and you are on your way. But if you are staying at a hotel there are still some options. If you have the space to bring a small hot plate and medium saucepan, you can make stock in small batches in your hotel room. Or you can use and electric kettle or the coffee maker to warm up hot water to reconstitute your “meat leather” or bullion, or use hot water from the hotel lobby or coffee shop.

Fat

Animal fat is so important, especially with the increased and different stressors you will be exposed to during travel. It’s important to continue getting good quality fat.

Freezing your fat in single portion sizes, then traveling with it in a soft cooler (or better yet, checked luggage) is almost always successful even when traveling by air. Then don’t forget to eat it! Bring it with you through your day so you can add it to your meal, or eat it straight or with snack foods like dried fruit.

Traveling home with it may be more tricky, so make sure to have some at home ready to greet you when you return!

Ferments

Getting regular doses of probiotics during your trip is also essential, especially when exposed to unfamiliar foods and microbes. Some people may find that taking a powdered or encapsulated probiotic is sufficient. But others may be depending on that probiotic for stomach acid to digest food and release bile.

If this is the case, many people can get by with eating only the fermented vegetable (no liquid) of their favorite ferment. This shouldn’t get flagged by the TSA. Simply strain the ferment for several hours, letting the juice run into a jar (save for later). Then double-bag the vegetables for easy packing.

If you need that liquid ferment, you will probably have to put it in your checked luggage. I recommend a container that seals well, with plenty of air room, and many bags protecting your clothing! Or you may be able to connect with someone at your destination who can make a ferment for you so it’s ready when you arrive.

A Few Final Notes

Most restaurants will have no problem with you bringing in an addition to their food (like ferments or fat). In fact, if you add it to your dish after you are served, it may go completely unnoticed by anyone even at the table.

Most hotels have a refrigerator available for guest use, even if there isn’t one in your room. If you don’t see one, ask!

International flights may have different rules about what can come into their country, but it seems that for most, as long as it is only a small amount of prepared food for personal use, there isn’t a problem.

And finally, there is a phenomenon that occurs for many people while they travel. The body understands that you are in a different place, and in many cases it can put the current healing mode on hold. This means you may be able to eat more foods with fewer problems than you do at home. This is common, but it does not mean that you are necessarily ready to continue those foods upon your return. In fact, you may find that you need to be even more strict, or drop to a earlier stage for a few days to get your body back to where it was. But if this happens, it usually happens after you return, not during travel. Other people can avoid this dip but being sure to return back to the stage they were on immediately after getting home.

A note on detoxing: While we discussed only food in this post, detoxing is important to continue, and may be even more essential in an environment that is polluted with EMFs and environmental toxins, as well as unfamiliar and potentially unknown foods. I recommend traveling with a bath dechlorinator (I use this one) and a zipper-sealed bag of Epsom salts for detox baths. Additionally, take opportunities to sunbathe and ground, even if just for a few minutes.

Disclosure: Contains an affiliate link, which helps support my blogging. Your trust is important to me, and I only recommend resources I trust.

GAPS Friendly Strawberry Rhubarb Pie Recipe

Strawberry rhubarb pie has always been one of my favorites! In the past I have modified recipes to make a strawberry rhubarb dessert, but this year I decided I wanted to use my growing knowledge and skill in the kitchen and make a delicious GAPS-legal pie. My added challenges? I wanted to make it with a fermented almond crust, and use a different sweetener than honey. Finally, I wanted to have a modification that made not only GAPS legal, but dairy-free, nut-free and egg-free.

Overall, I would call the experiment a success. But to get that success I had to make more multiples of this recipe than I ever have for any previous recipe I've posted. Because of the crust. Not that my "tester" friends and family complained.

Turns out almond flour crust doesn't play nice with a wetter pie filling. Actually, the problem is that it plays too nice! It wants to combine with the filling; get up close and personal. Not what a pie crust is supposed to do. I did not fully overcome the pie-crust conundrum, but every recipe I made turned out delicious. So instead of chocking it up as a "failed recipe," I decided to share with you what I made... a good pie that happens to have a crust with boundary issues! And, of course, I will share the modified recipe for egg-free, nut-free, dairy-free strawberry rhubarb dessert. Keep reading!

Ingredients FOr Strawberry Rhubarb Pie

For the Pie Crust:

  • 2 1/2 cups almond flour

  • 1/4 cup whey (enough to moisten)

  • 1/2 cup room-temperature butter (or lard)

  • 1/2 tsp sea salt

For the Filling:

  • 3 1/2 cups rhubarb pieces

  • 2 1/2 cups sliced strawberries

  • 1/4 tsp salt

  • 1/2 cup date syrup (I use this one)

  • 2 TBS gelatin dissolved in 1/4 cup hot water

  • Optional: zest from 1/2 lemon

Directions for Strawberry Rhubarb Pie

Mix almond flour and whey together. Cover and leave on the counter for 24 hours to ferment.

After 24 hours, this mixture keeps in the fridge for up to 1 week.

To the fermented flour mixture, add butter or lard and sea salt. Mix well, getting all clumps out.

Then butter a pie pan well. Press the crust mixture into the pan and form a crust using your fingers.

Bake at 400° for 5-8 minutes until a little dry and just turning brown.  

Combine all ingredients for the filling. Let sit for 5-10 minutes until the juices increase.

Add the filling to your pre-baked crust.

Bake at 400° for 30-35 minutes until light brown.

Directions for Strawberry Rhubarb Dessert

A delicious nut free alternative served hot or at room temperature!

Mix the filling the same, except add 2 additional TBS of gelatin and dissolve in 1/2 cup of hot water.

Let the filling sit for 5-10 minutes to let the flavors mix.

Line muffin tins.

Bake at 350° for 20-25 minutes until the tops are just browning.

Serve warm or room temperature. These gooey treats are a bit messy, so eat with a spoon. They are delicious!  

Enjoy!


Strawberry Rhubarb Pie

Author:
prep time: cook time: total time:

ingredients:

For the Pie Crust:
  • 2 1/2 cups almond flour
  • 1/4 cup whey (enough to moisten)
  • 1/2 cup room-temperature butter (or lard)
  • 1/2 tsp sea salt
For the Filling:
  • 3 1/2 cups rhubarb pieces
  • 2 1/2 cups sliced strawberries
  • 1/4 tsp salt
  • 1/2 cup date syrup (I use this one)
  • 2 TBS gelatin dissolved in 1/4 cup hot water
  • Optional: zest from 1/2 lemon

instructions:

How to cook Strawberry Rhubarb Pie

24 Hours Before
  1. Mix almond flour and whey together. Cover and leave on the counter for 24 hours to ferment.
  2. After 24 hours, this mixture keeps in the fridge for up to 1 week.
The Next Day
  1. To the fermented flour mixture, add butter or lard and sea salt. Mix well, getting all clumps out.
  2. Then butter a pie pan well. Press the crust mixture into the pan and form a crust using your fingers.
  3. Bake at 400° for 5-8 minutes until a little dry and just turning brown.
  4. Combine all ingredients for the filling. Let sit for 5-10 minutes until the juices increase.
  5. Add the filling to your pre-baked crust.
  6. Bake at 400° for 30-35 minutes until light brown.
Created using The Recipes Generator

Strawberry Rhubarb Dessert

Author:
prep time: cook time: total time:

ingredients:

  • 3 1/2 cups rhubarb pieces
  • 2 1/2 cups sliced strawberries
  • 1/4 tsp salt
  • 1/2 cup date syrup (I use this one)
  • 2 TBS gelatin dissolved in 1/4 cup hot water
  • Optional: zest from 1/2 lemon

instructions:

How to cook Strawberry Rhubarb Dessert

  1. Mix the filling the same, except add 2 additional TBS of gelatin and dissolve in 1/2 cup of hot water.
  2. Let the filling sit for 5-10 minutes to let the flavors mix.
  3. Line muffin tins.
  4. Bake at 350° for 20-25 minutes until the tops are just browning.
  5. Serve warm or room temperature. These gooey treats are a bit messy, so eat with a spoon. They are delicious!
Created using The Recipes Generator

Buckeye Cookies {GAPS Legal}

Another one of my favorite Christmas cookies are Buckeyes. These delicious cookies are traditionally peanut butter and powder sugar balls dipped in chocolate, made to look like the buckeye nut. The buckeye nut is commonly found back East, like Ohio and Michigan, where my family is originally from.

The roots for this recipe go deep in our family. Much like the Force.  

Ok, maybe not the Force (although I am excited for the new Star Wars movie that comes out this week!)

But we do make Buckeye cookies a lot. Since powdered sugar is hardly GAPS legal, I haven't had these cookies for a while either. But all that is about the change!  

Introducing GAPS legal Buckeye cookies!  

These no-bake cookies are egg free, and casein and lactose free (contains whey and butter). They are also coconut free!  

Please note that while cassava flour is not technically on the GAPS-illegal list, it is still quite starchy. These cookies should be a special treat, and consumed infrequently and in small amounts. Same with cocoa powder. And, as always, observe if YOUR body is okay with this particular food at this time. Just because something is "GAPS legal" does not give you a free pass to eat it! Pay attention to what your body is telling you. But if it's telling you that these cookies are okay for you, then by all means ENJOY THEM!!!

GAPS Legal Buckeye Cookies

Makes about 48 cookies

Ingredients:

Filling:

  • 1 cup peanut butter

  • 2 cups cassava flour

  • 8 TBS whey

  • 1/2-1 cup honey

  • 8 oz butter

  • 2 tsp vanilla

Coating:

  • 1 1/2 cup cocoa butter chips

  • 1/8 cup raw honey

  • 1 TBS cocoa powder

Directions:

Prep time: Need to start this recipe 24 hours in advance, 5 minutes prep time. Then it takes about 30-45 minutes to finish on the following day.  

Filling:

Twenty-four hours in advance: mix 1/2 cup peanut butter, 4 TBS whey, and 1 cup cassava flour together until everything is moist and crumbly. Try to eliminate as many clumps as possible. Leave on the countertop in a glass container with a lid. This is to give the legumes and cassava flour a chance to lacto-ferment. This makes them more digestible and increase the nutritional value. For more on why we should only eat nuts and seeds that have been properly prepared, watch my video on this.

After 24 hours, the mixture should look something like this...just a little more moist than what you started with the day before.

Add to this the vanilla extract, honey and 8 oz of softened butter (it's not the end of the world if you melt it, but try not to).

I used 1 cup of honey for this recipe, and to my non-sugar eating palate they are very sweet (which is the point, I suppose)! I plan to reduce the honey by about half the next time I make this. The mixture just needs to be formed into balls.

Mix well, and smooth out as many clumps as possible. You should be able to easily for this mixture into little balls.

Form the dough into 1 inch balls and place on a cookie sheet covered in parchment paper

Place the balls in the freezer to chill (about 10-15 minutes)   Next, make the coating   The most important part of making the coating is to heat things just hot enough to melt. Nothing should be cooked here! You are gently heating them up to mix. Then gradually cooling them back down again.  

Using a double boiler (or as I just discovered, my glass 2 cup measuring container fits perfectly into a medium saucepan) On low heat, melt the cacao butter chips.

When they are fully melted, turn off the heat and add the honey.

Next, stir in the cocoa powder (I recommend using a whisk to mix well.) 

Finally, remove the mixture in the top half of the double boiler to the coating is allowed to start cooling   Continue whisking the coating mixture occasionally. The honey cools faster than the cocoa butter, and you need to keep them mixed.

When the mixture is cool enough, remove the dough balls from the freezer. Stick a toothpick (or broken-off bamboo skewer in our case) into a ball and dip it into the coating. Depending on the temperature of the coating, you may need to dip more than once to achieve a satisfactory coating. After allowing the extra coating to drip off for a few moments, return the ball to the parchment paper.

Maintain the coating within a narow temperature margin. Keep the water from the lower part of your double-boiler ready. If your coating begins to cool too much, slip the top of the double-boiler back on top of the hot water for a minute or so to warm it back up (you probably don't need to turn on the heat). Do not let it cool too much or reheat it too quickly or too much—these can cause the chocolate to clump (this happened), and there's not going back from this. You would just need to start over making the coating.  

Traditionally the coating is darker than this recipe. I originally made a darker coating, but more cocoa powder required more honey, which seemed to throw everything off balance. I think this is part of why it clumped. Once you master the basics of temperature and consistency, you can try increasing the cocoa powder to darken the color. I will be doing that myself. In the meantime, even though this isn't as dark as traditional Buckeye cookies, the coating dries hard at room temperature. I'm calling that a win!

When they are all dipped to your satisfaction, use a toothpick to roll over the holes, filling them in.

There you have it! Rich, delicious Buckeye cookies.

Enjoy!


Buckeye Cookies

Author:
prep time: cook time: total time:

ingredients:

Filling:
  • 1 cup peanut butter
  • 2 cups cassava flour
  • 8 TBS whey
  • 1/2-1 cup honey
  • 8 oz butter
  • 2 tsp vanilla
Coating:
  • 1 1/2 cup cocoa butter chips
  • 1/8 cup raw honey
  • 1 TBS cocoa powder

instructions:

How to cook Buckeye Cookies

24 Hours in Advance:
  1. Twenty-four hours in advance: mix 1/2 cup peanut butter, 4 TBS whey, and 1 cup cassava flour together until everything is moist and crumbly. Try to eliminate as many clumps as possible. Leave on the countertop in a glass container with a lid. This is to give the legumes and cassava flour a chance to lacto-ferment. This makes them more digestible and increase the nutritional value. For more on why we should only eat nuts and seeds that have been properly prepared, watch my video onthis.
The Next Day:
  1. After 24 hours, the mixture should look something like this...just a little more moist than what you started with the day before.
  2. Add to this the vanilla extract, honey and 8 oz of softened butter (it's not the end of the world if you melt it, but try not to).
  3. I used 1 cup of honey for this recipe, and to my non-sugar eating palate they are very sweet (which is the point, I suppose)! I plan to reduce the honey by about half the next time I make this. The mixture just needs to be formed into balls.
  4. Mix well, and smooth out as many clumps as possible. You should be able to easily for this mixture into little balls.
  5. Form the dough into 1 inch balls and place on a cookie sheet covered in parchment paper
  6. Place the balls in the freezer to chill (about 10-15 minutes) Next, make the coating The most important part of making the coating is to heat things just hot enough to melt. Nothing should be cooked here! You are gently heating them up to mix. Then gradually cooling them back down again.
  7. Using a double boiler (or as I just discovered, my glass 2 cup measuring container fits perfectly into a medium saucepan) On low heat, melt the cacao butter chips.
  8. When they are fully melted, turn off the heat and add the honey.
  9. Next, stir in the cocoa powder (I recommend using a whisk to mix well.)
  10. Finally, remove the mixture in the top half of the double boiler to the coating is allowed to start cooling Continue whisking the coating mixture occasionally. The honey cools faster than the cocoa butter, and you need to keep them mixed.
  11. When the mixture is cool enough, remove the dough balls from the freezer. Stick a toothpick (or broken-off bamboo skewer in our case) into a ball and dip it into the coating. Depending on the temperature of the coating, you may need to dip more than once to achieve a satisfactory coating. After allowing the extra coating to drip off for a few moments, return the ball to the parchment paper.
  12. Maintain the coating within a narow temperature margin. Keep the water from the lower part of your double-boiler ready. If your coating begins to cool too much, slip the top of the double-boiler back on top of the hot water for a minute or so to warm it back up (you probably don't need to turn on the heat). Do not let it cool too much or reheat it too quickly or too much—these can cause the chocolate to clump (this happened), and there's not going back from this. You would just need to start over making the coating.
  13. Traditionally the coating is darker than this recipe. I originally made a darker coating, but more cocoa powder required more honey, which seemed to throw everything off balance. I think this is part of why it clumped. Once you master the basics of temperature and consistency, you can try increasing the cocoa powder to darken the color. I will be doing that myself. In the meantime, even though this isn't as dark as traditional Buckeye cookies, the coating dries hard at room temperature. I'm calling that a win!
  14. When they are all dipped to your satisfaction, use a toothpick to roll over the holes, filling them in.
  15. There you have it! Rich, delicious Buckeye cookies.
Created using The Recipes Generator

Christmas Wreath Cookies {GAPS Legal}

It's the holiday season! More specifically, it's cookie season!   I love making, giving away (and eating) Christmas cookies. But it's been a long time since I have enjoyed many of the cookies I grew up making, so this year I decided I wanted to create real-food versions of some of my favorite Christmas cookie recipes.  

First up, Christmas Wreath cookies!

  This cookie is traditionally a mix of corn flakes, marshmallows, and butter. So let's look at the ingredients...

  • The butter is already a real food!

  • Marshmallows I have made before, modified from Mommypotamus' marshmallow recipe.

So all I had to do was figure out a substitution for the corn flakes (and see if the marshmallows actually work the same as the commercial variety).   Challenge accepted!

Christmas Wreath Cookies

Makes about 36 cookies (recipe can be halved)

Ingredients

For Marshmallows

  • 2 cups honey

  • 1 cup of filtered water

  • 2 tsp vanilla

  • 1 tsp sea salt

  • 6 TBS grass-fed beef gelatin

  • 1 cup of filtered water

For Wreath Cookies

  • Marshmallow paste (above)

  • 8 ounces organic butter

  • 14 cups coconut flakes (approximately 20 ounces)

  • Red hots (my homemade recipe)

  • Natural food coloring, blue and yellow packets (I used this one)

Directions

Place the coconut flakes in the oven at 200°

Toast the coconut until they are light brown—this makes the cookies crispier! When done, remove them from the oven Place in a large bowl, set aside.

Melt the butter in a saucepan over low heat When melted, remove from heat and set aside   Next, make the marshmallow paste. See recipe here.

Soften the gelatin

  • Add gelatin to 1 cup hot water

  • Stir and allow to to sit, keep warm (not on stove)

While gelatin is softening... Heat honey and water in a medium saucepan (medium to high heat), stirring frequently, until it reaches the soft ball candy stage (about 235°F).

If you don't have a thermometer, you can check by dripping the heated honey into a glass of cold water. When the candy forms a ball, it is ready!

When the honey has reached the soft ball stage, remove from heat. Add the heated mixture to the softened gelatin in a large bowl. Add vanilla.

Do these steps quickly, you don't want honey mixture to cool off too much!

Whisk the mixture using an electric mixer or stand mixer for about 10 minutes.

When the mixture is thick and looks like marshmallow paste, it's done!  

If you want marshmallows, you can stop here. Put the marshmallow paste in a greased glass 9x11 dish and allow to cool and dry for a 24-36 hrs. Then cut up and serve.  

But we are not stopping here! To make traditional Christmas wreath cookies you melt the marshmallows and turn them back into paste-which is what you just created!  

Next, stir the melted butter into the mixture. It will deflate the mixture somewhat, this is normal.

Mix in the blue and yellow food coloring packets. This will turn it green (not neon green—that's an artificial color). But when it's made into wreathes it does look green—although you're going to have to take my word for it!

Pour the marshmallow mixture into the bowl with the toasted coconut flakes. Mix until the flakes are coated.

Finally, form the warm mixture into wreath-shaped cookies on parchment paper.

Add decorative red hots as berries (see my homemade recipe) Allow to cool.

See, I told you they look green!

All that's left is to share and enjoy these delicious treats!

Disclosure: This post contains affiliate links. Your trust is important. I only recommend products I trust. 


Christmas Wreath Cookies

Author:
prep time: cook time: total time:

ingredients:

For Marshmallows
  • 2 cups honey
  • 1 cup of filtered water
  • 2 tsp vanilla
  • 1 tsp sea salt
  • 6 TBS grass-fed beef gelatin
  • 1 cup of filtered water
For Wreath Cookies
  • Marshmallow paste (above)
  • 8 ounces organic butter
  • 14 cups coconut flakes (approximately 20 ounces)
  • Red hots (my homemaderecipe)
  • Natural food coloring, blue and yellow packets (I used this one)

instructions:

How to cook Christmas Wreath Cookies

  1. Place the coconut flakes in the oven at 200°
  2. Toast the coconut until they are light brown—this makes the cookies crispier! When done, remove them from the oven Place in a large bowl, set aside.
  3. Melt the butter in a saucepan over low heat When melted, remove from heat and set aside Next, make the marshmallow paste. See recipe here.
  4. Soften the gelatin
  5. Add gelatin to 1 cup hot water
  6. Stir and allow to to sit, keep warm (not on stove)
  7. While gelatin is softening... Heat honey and water in a medium saucepan (medium to high heat), stirring frequently, until it reaches the soft ball candy stage (about 235°F).
  8. If you don't have a thermometer, you can check by dripping the heated honey into a glass of cold water. When the candy forms a ball, it is ready!
  9. When the honey has reached the soft ball stage, remove from heat. Add the heated mixture to the softened gelatin in a large bowl. Add vanilla.
  10. Do these steps quickly, you don't want honey mixture to cool off too much!
  11. Whisk the mixture using an electric mixer or stand mixer for about 10 minutes.
  12. When the mixture is thick and looks like marshmallow paste, it's done!
  13. If you want marshmallows, you can stop here. Put the marshmallow paste in a greased glass 9x11 dish and allow to cool and dry for a 24-36 hrs. Then cut up and serve.
  14. But we are not stopping here! To make traditional Christmas wreath cookies you melt the marshmallows and turn them back into paste-which is what you just created!
  15. Next, stir the melted butter into the mixture. It will deflate the mixture somewhat, this is normal.
  16. Mix in the blue and yellow food coloring packets. This will turn it green (not neon green—that's an artificial color). But when it's made into wreathes it does look green—although you're going to have to take my word for it!
  17. Pour the marshmallow mixture into the bowl with the toasted coconut flakes. Mix until the flakes are coated.
  18. Finally, form the warm mixture into wreath-shaped cookies on parchment paper.
  19. Add decorative red hots as berries (see my homemade recipe) Allow to cool.
  20. See, I told you they look green!
  21. All that's left is to share and enjoy these delicious treats!
Created using The Recipes Generator

Raw Milk Chocolate Pudding

Some days don't you just miss pudding cups? I know I do.

Now you can make your own! The most frequent comment about this pudding (besides "yum", "delicious", and "mmm...") is that it tastes just like a chocolate pudding cup! This simple recipe is a wonderful treat for you and your family, and because it's made of real food ingredients it can be enjoyed without guilt.

Of course this, like all sweet items, should be enjoyed in moderation and not as a meal replacement. And if you are following a healing protocol, you will need to wait until significant gut healing has occurred before enjoying this.

A note for those on the GAPS diet: While this is technically (advanced) full GAPS legal, not everyone is able to tolerate raw milk, cream or cocoa. Listen to your body and only eat this when it is a good choice for you.

Enjoy this video, then scroll down for the recipe. We hope you enjoy it!

Raw Milk Chocolate Pudding

Recipe by Erin Goodin

Warm on stovetop (medium heat)

Heat to 95°F to activate the gelatin, then remove from heat

In a blender, combine

  • 2 cups raw milk

  • 1/2 cup raw honey

  • 3 egg yolks

  • 1/4 cup cocoa powder

  • heated mixture

  • 1 tsp vanilla extract

Blend until combined

Pour into desired container(s)

Chill for 12-24 hrs in the fridge

Whipped Cream Topping

  • 2 cups cream

  • 2 TBS honey

Whip until stiff, then use to top the pudding

Enjoy!

Affiliate disclosure: There are affiliate links contained in the post. The small commission I receive helps to keep this blog going. I do not recommend products that I do not trust.


Raw Milk Chocolate Pudding

Author:
prep time: cook time: total time:

ingredients:

Raw Milk Chocolate Pudding
Whipped Topping
  • 2 cups cream
  • 2 TBS honey

instructions:

How to cook Raw Milk Chocolate Pudding

  1. Warm on stovetop (medium heat): 1 cup raw milk, 1 TBS gelatin (brand I recommend), 1/2 tsp sea salt (brands I recommend),  1 TBS butter.
  2. Heat to 95°F to activate the gelatin, then remove from heat
  3. In a blender, combine: 2 cups raw milk, 1/2 cup raw honey, 3 egg yolks, 1/4 cup cocoa powder, heated mixture, 1 tsp vanilla extract.
  4. Blend until combined
  5. Pour into desired container(s)
  6. Chill for 12-24 hrs in the fridge
  7. Whipped Cream Topping: 2 cups cream,  2 TBS honey.
  8. Whip until stiff, then use to top the pudding
  9. Enjoy!

NOTES:

Recipe by Erin Goodin
Created using The Recipes Generator

Just two months...

[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"] Waiting in my inbox this week was a wonderful surprise! At my training I had heard rumors, we had initiated discussions, and all of us knew that this would be a great idea... if only someone would do the work. Well, someone has! Coming September 16th, 2014... The Heal Your Gut Cookbook by Hilary Boynton and Mary Brackett, with foreword by Dr. Natasha Campbell-McBride This looks like an awesome book! It was created by 2 GAPS parents, and contains over 200 recipes you can use to heal your body--all GAPS legal! Sorting through the myriad of recipes (even GAPS specific recipes) is a challenge for anyone on this diet, including me. I cannot wait for this book to get published so I can get my hands on a copy and start cooking! Although I know it will not do the work for me, it will make the preparing to prepare time shorter. It will also make it easier to answer the "What are we having for dinner" question. And it comes with pictures! Did I mention that? This is almost a must for me when I am purchasing a cookbook. These are available to me on September 1st, and I will be purchasing several. Reserve your copy by contacting me today. You can check out more at http://www.chelseagreen.com/downloads/HealYourGut_PR.pdf   *I did not receive any compensation for advertising this product   [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]