desserts

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.

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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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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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

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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

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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!
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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

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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!
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GAPS Friendly Marshmallow Recipe

What if I told you that you could have a treat that is GAPS legal AND is good for you??? The GAPS marshmallow does just that. This simple treat is basically made up of gelatin, honey, water and optional vanilla. You can use this treat to get extra gelatin if you are needing that. Just reduce the amount of honey*. And they are simple to make!

GAPS Friendly MARSHMALLOWS Ingredients

  • 2 cups honey

  • 1 cup of filtered water

  • 2 tsp vanilla (optional)

  • 1/2 tsp sea salt

  • 6 TBS grass-fed beef gelatin

  • 1 cup of filtered water

Directions for making your own marshmallows

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Soften the Gelatin by adding gelatin to 1 cup of hot water. Stir and allow to sit. Keep it warm but not on the 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).

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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 honey mixture to the softened gelatin in a large bowl.

Add vanilla (optional)

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

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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!

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Put the marshmallow paste in a greased and parchment paper-lined glass 9x11 dish and allow to cool and dry for 24-36 hrs. Then cut up and serve.

These marshmallows won't have exactly the same consistency (and won't roast over the fire quite the same) as store-bought marshmallows, but you can roast them for things like s'mores, and they are delicious! You can also use them to top roasted sweet potatoes or butternut squash or to top your homemade ice cream for a sundae or banana split.

Enjoy!

*As a general rule I don't like to heat honey, as some research has shown that heating it can turn the honey toxic. On the other hand, these marshmallows are a whole lot better than commercially available marshmallows, so I think as a treat they are great! I still recommend using raw honey for these recipes, you will be heating it much less than most non-raw honey is heated.


Homemade Marshmallows

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prep time: cook time: total time:

ingredients:

  • 2 cups honey
  • 1 cup of filtered water
  • 2 tsp vanilla (optional)
  • 1/2 tsp sea salt
  • 6 TBS grass-fed beef gelatin
  • 1 cup of filtered water

instructions:

How to cook Homemade Marshmallows

  1. Soften the Gelatin by adding gelatin to 1 cup of hot water. Stir and allow to sit. Keep it warm but not on the stove.
  2. 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).
  3. 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!
  4. When the honey has reached the soft ball stage, remove from heat.
  5. Add the heated honey mixture to the softened gelatin in a large bowl.
  6. Add vanilla (optional)
  7. Do these steps quickly, you don’t want honey mixture to cool off too much!
  8. 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!
  9. Put the marshmallow paste in a greased and parchment paper-lined glass 9x11 dish and allow to cool and dry for 24-36 hrs. Then cut up and serve.
  10. These marshmallows won't have exactly the same consistency (and won't roast over the fire quite the same) as store-bought marshmallows, but you can roast them for things like s'mores, and they are delicious! You can also use them to top roasted sweet potatoes or butternut squash or to top your homemade ice cream for a sundae or banana split.
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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!
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GAPS Legal Caramel Recipe

Several years ago I discovered that the mythical candy known as caramel was actually fairly simple to make. It merely involved heating a mixture of water and some type of sugar substance to a certain temperature to change the properties and create soft caramel syrup, chewy caramel candies, and even hard candy. This discovery has lead to many delicious treats and snacks!

And over the years I have become more and more comfortable with the caramel-making process. You can also make caramel more complicated by adding milk, coconut milk, or other ingredients. But I like the simplicity of honey, water and vanilla. And in this combination, it is full GAPS legal! Leave the vanilla out and it can be had in very small amounts starting on Intro Stage 4.

I would like to again point out that I do not like to heat honey on a regular basis. Ayurvedic tradition holds that heating honey over 104°F is unhealthy. The chemical changes that can be seen in heated honey* indicated that the honey becomes less healthy when it is heated over 140°F. For this reason I do not bake with honey. In fact, caramel and marshmallows are the only time I ever eat heated honey. But when caramel is needed, I'm sure that the homemade caramel I make with honey is much better than the commercially-made, sugar or corn-syrup based caramel alternative. Even so I recommend that if you do choose to eat heated honey, you do it in very small amounts, for special treats. And as soon as I discover another way to make caramel, I will let you know!

*It's also important to note that most honey commercially available has been heated to pasteurize it. For this reason it is very important to know your honey source, and make sure you are getting a raw honey.

Ok, back to caramel. You can easily look up the temperature ranges for your desired caramel range, from syrup to toffee. And depending on your purpose for the caramel, you should choose your temperature. The ingredients and procedure is exactly the same, only the end-point temperature varies.

Don't have a candy thermometer? No problem. You can check the stage of the candy by dripping a little caramel into a glass of clean, cold water. I prefer this way, and have learned at what "stage" I like by how the caramel behaves in the water.

Have fun with this! And don't be afraid to "mess up." The worst you can get (unless you let it burn) is a sugary treat in a different stage than you were hoping.

My final tip: Stir constantly and don't turn up the heat too high. Clean-up is a breeze. Just add hot water and the honey will clean itself off. But if you burn the sugar, you may never get it off the pan!

Now it's your turn!  

GAPS Legal Caramel

Ingredients:

  • 1/2 cup water

  • 1 cup honey

  • 1/2 - 1 tsp. vanilla (optional)

Directions:

In a saucepan, add water and honey.

Stir constantly on medium to high heat for 7-12 minutes.

As the mixture begins to form into a caramel sauce, slowly drip a few drops of the sauce into a cup of cool water to check for the beginnings of the 'softball stage' of candy making. Alternatively, use a candy thermometer. You're looking for temperatures between 116° & 120°.

Once sauce reaches this temperature, remove from heat.

Optional: add in vanilla.

Option 1: Caramel Candies

Prepare a glass dish with parchment paper.

Pour hot caramel sauce into the prepared pan.

Cool overnight.

Once cool, remove the parchment paper and caramel.

Cut the caramel into small square pieces.

Twirl or press the square pieces into candy shapes.

Option 2: Dipping Sauce

Simply serve the sauce warm once it reaches 116 - 120.

Dip in your favorite fruits!

Enjoy!


GAPS Legal Caramel

Author:
prep time: cook time: total time:

ingredients:

  • 1/2 cup water
  • 1 cup honey
  • 1/2 - 1 tsp. vanilla (optional)

instructions:

How to cook GAPS Legal Caramel

  1. In a saucepan, add water and honey. 
  2. Stir constantly on medium to high heat for 7-12 minutes. 
  3. As the mixture begins to form into a caramel sauce, slowly drip a few drops of the sauce into a cup of cool water to check for the beginnings of the 'softball stage' of candy making. Alternatively, use a candy thermometer. You're looking for temperatures between 116° & 120°. 
  4. Once sauce reaches this temperature, remove from heat. 
  5. Optional: add in vanilla.
Option 1: Caramel Candies
  1. Prepare a glass dish with parchment paper. 
  2. Pour hot caramel sauce into the prepared pan. 
  3. Cool overnight. 
  4. Once cool, remove the parchment paper and caramel. 
  5. Cut the caramel into small square pieces. 
  6. Twirl or press the square pieces into candy shapes.
Option 2: Dipping Sauce
  1. Simply serve the sauce warm once it reaches 116 - 120. 
  2. Dip in your favorite fruits! Enjoy!
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Homemade Red Hots {GAPS Legal}

I have been getting more bold in the kitchen, and this December I decided to create alternative recipes featuring some of my favorite Christmas cookies. To enjoy.

I decided on my first cookie to make, Christmas Wreath cookies. And as I was running through my ingredients and working out substitutions I came to the decorative red hots.

And I was faced with a dilemma... could I create a red hot, or should I simply bite the bullet and just use traditional red hots. Maybe I could even find a healthy brand...

But my all-or-nothing attitude kicked in. If I was going to do this, I was going to do it right.

And that meant making red hots. From scratch. A quick search revealed that it was possible... in essence red hots are a sugar brittle flavored with spices, like cinnamon.

I knew how to make candy out of honey. This could work.

It did work. But I'll admit that when I make the Christmas Wreaths in the future I may use boughten red hots... and tell people they are just for decoration and to pick them off.  

Because making homemade red hots is a labor of love. There is no other way to put it. But being able to put healthy, three ingredient red hots on your Christmas cookies is amazing! And if you don't care if they are rounded into tiny, holly-berry decorative balls, then this is a really easy candy to make!  

GAPS Legal Homemade Red Hots / Cinnamon Hard Candy

Ingredients:

  • 1/2 cup water

  • 1 cup honey

  • 1/4-1/2 tsp cinnamon

  • 1 package natural red coloring (I used this one)

Directions:

Combine the honey and water on the stovetop in a medium saucepan, stirring frequently.

You want to heat it at a temperature that is not too hot that it burns, but if it's too low it will take forever to get to temperature.

You're going to have to find your heat sweet spot. It should take between 5-10 minutes to get to soft ball stage, if it's taking longer, turn it up!

Soft ball stage occurs around 235°. If you don't have a thermometer available, you can drip some into a clear glass of cold water. It will form into a little ball upon hitting the water. For a little harder candy (I recommend this), let it go a minute or two after you hit the soft-ball stage.  

After whisking thoroughly, pour the liquid onto some parchment paper to cool When it has cooled enough to touch (doesn't take very long), then use well buttered fingers to form tiny little balls

Not tolerating butter? Any fat will do—the key is to prevent sticking!

Roll those little suckers quickly... after a while the candy will get too hard to work with. You can reheat it to soften in up, but believe me, you will be ready to stop rolling balls. Better yet, recruit a friend (or two) to roll with you!

Set the balls in a cold place (outside works for us right now!) When they are hard, gather them up and store them in a container in the fridge. This prevents the balls from clumping.   This candy could be made into any size (I only chose red hot size because of the Christmas wreath cookies)... or simply cooled and broken into pieces. It is a delicious treat!

Enjoy!

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


Homemade Red Hots

Author:
prep time: cook time: total time:

ingredients:

  • 1/2 cup water
  • 1 cup honey
  • 1/4-1/2 tsp cinnamon
  • 1 package natural red coloring (I usedthis one)

instructions:

How to cook Homemade Red Hots

  1. Combine the honey and water on the stovetop in a medium saucepan, stirring frequently.
  2. You want to heat it at a temperature that is not too hot that it burns, but if it's too low it will take forever to get to temperature.
  3. You're going to have to find your heat sweet spot. It should take between 5-10 minutes to get to soft ball stage, if it's taking longer, turn it up!
  4. Soft ball stage occurs around 235°. If you don't have a thermometer available, you can drip some into a clear glass of cold water. It will form into a little ball upon hitting the water. For a little harder candy (I recommend this), let it go a minute or two after you hit the soft-ball stage.
  5. After whisking thoroughly, pour the liquid onto some parchment paper to cool When it has cooled enough to touch (doesn't take very long), then use well buttered fingers to form tiny little balls
  6. Not tolerating butter? Any fat will do—the key is to prevent sticking!
  7. Roll those little suckers quickly... after a while the candy will get too hard to work with. You can reheat it to soften in up, but believe me, you will be ready to stop rolling balls. Better yet, recruit a friend (or two) to roll with you!
  8. Set the balls in a cold place (outside works for us right now!) When they are hard, gather them up and store them in a container in the fridge. This prevents the balls from clumping. This candy could be made into any size (I only chose red hot size because of the Christmas wreath cookies)... or simply cooled and broken into pieces. It is a delicious treat!
  9. Enjoy!
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Fruit Chutney for your Thanksgiving

Happy Thanksgiving!

One of the best things about November is the focus on being grateful and thankful. Everywhere you look there are posts and tweets showing gratitude. And we sure have a lot to be thankful for! Some things are so obvious we often forget to be thankful for. These are things like safe drinking water, warm houses, smart phones and electricity are so everyday for us that we forget how much we have.

Sometime this week, I encourage you to write a list of all the things you have to be thankful for. Don't feel silly including things like water, or your favorite pair of jeans. See how long you can make the list! Even if you don't feel like being thankful, I encourage you to do this exercise—gratitude changes our perception and experience of life, even if nothing is circumstantially different.

This is not to say that you don't have hard things in your life, or that you should pretend they aren't difficult. They are. Hard things are part of life and are very, very real. Remembering that there are good things in your life as well will help YOU through difficult situations.  

As you know, most of my posts (so far, at least) aren't recipes. But it's Thanksgiving! The start of holidays and delicious, rich, made-with-love food. Well this recipe is definitely delicious, rich and made-with-love!

I took the recipe out of Gut and Psychology Syndrome by Dr. Natasha Cambell-McBride. If you are following the GAPS diet this is legal on stage 5 or 6, when you are tolerating dried spices and peppercorns.

This recipe is very simple—chop and combine ingredients, simmer for a while, then store in jars. It would be a great recipe to make in a crockpot... you really could fix it and forget it! But simple doesn't mean plain. It's delicious and adds flavor to any meat you are eating. And I'm told, quite excellent with turkey!  

*This dairy-free, gluten-free, nut-free, sugar-free recipe would be great for gifts as well—ladle into pint jars and add a bow!

Fruit Chutney

Makes 3-4 quarts

Ingredients

  • 2 lbs dried dates (without stones, cut in half)

  • 2 lbs cooking apples (about 7 cups of pieces)

  • 1 lb plumbs (I used packaged prunes)

  • 3 medium onions (about 3 cups, finely diced)

  • 3 peppers (about 2 cups, finely diced)

  • 2 cups raw apple cider vinegar

  • 1-2 tsp whole peppercorns (freshly crushed)

  • 1-2 tsp aromatic seeds (I used cumin and dill)

  • 1 tsp cayenne pepper

  • 1-2 tsp natural salt

Directions:

Cut dates in half (and remove stones (seeds) if needed)

Slowly boil the dates in about 1 cup of water in a large pot until soft (about 10 minutes)

If you live in Colorado like me, and don't use a lid (also like me), you may need to add extra water during this process.

When the dates are soft, turn off heat and mash them with a potato masher—they don't have to be perfectly smooth, just mashed.  

While you were softening the dates, I hope you were furiously chopping! I completely underestimated the time it was going to take to chop everything I needed for this recipe. If you want the process to go smoother, I would recommend chopping everything at the beginning. Then as soon as the dates are soft you can add the rest, stir occasionally, and walk away!

The directions from Dr. Natasha are:

Add everything else to the dates and simmer 1-1/2 hours on very low heat, stirring occasionally.

If you are like me and work better with a little note of panic, then by all means, chop furiously and add things as you chop. For all you step-by-steppers like me, below are pictures to show what I added.

Sterilize the jars.

Dr. Natasha recommends doing this in an oven. I had never done this but it seemed to work great! Place cold jars in a cold oven. Heat the oven to 250°F, then leave it at that temperature for 40 minutes to sterilize the jars. Pull the jars out of the oven one-by-one as you are ready to fill them so they stay hot. Use oven mitts!

Ladle the hot chutney into the jars.

A jar funnel is a lifesaver here!

I left just a little room for air, much less than my fermenting self wanted, but no jars exploded so it must be okay!

Wipe off any chutney on the rim of the jar. Then immediately seal the jar, tightening the lid.

Again, use an oven mitt—the jars are hot!  

Place the jar on the counter, some distance between them.

It's better to not move the jars until they are cool, so place them where you will not need to move them for many hours, overnight is better.

When cool, place the jars into the refrigerator.

This is not a fermented food, so it does require refrigeration.  

Serve with meats and fish. Good cold or warm.

It's delicious! I made this for our Thanksgiving feast in a few days, but tried it out with some chicken today. I enjoyed it thoroughly! I hope you enjoy it as well!

Onward!


Fruit Chutney

Author:
prep time: cook time: total time:

ingredients:

  • 2 lbs dried dates (without stones, cut in half)
  • 2 lbs cooking apples (about 7 cups of pieces)
  • 1 lb plumbs (I used packaged prunes)
  • 3 medium onions (about 3 cups, finely diced)
  • 3 peppers (about 2 cups, finely diced)
  • 2 cups raw apple cider vinegar
  • 1-2 tsp whole peppercorns (freshly crushed)
  • 1-2 tsp aromatic seeds (I used cumin and dill)
  • 1 tsp cayenne pepper
  • 1-2 tsp natural salt

instructions:

How to cook Fruit Chutney

  1. Cut dates in half (and remove stones (seeds) if needed)
  2. Slowly boil the dates in about 1 cup of water in a large pot until soft (about 10 minutes)
  3. If you live in Colorado like me, and don't use a lid (also like me), you may need to add extra water during this process.
  4. When the dates are soft, turn off heat and mash them with a potato masher—they don't have to be perfectly smooth, just mashed.
  5. While you were softening the dates, I hope you were furiously chopping! I completely underestimated the time it was going to take to chop everything I needed for this recipe. If you want the process to go smoother, I would recommend chopping everything at the beginning. Then as soon as the dates are soft you can add the rest, stir occasionally, and walk away!
  6. The directions from Dr. Natasha are:
  7. Add everything else to the dates and simmer 1-1/2 hours on very low heat, stirring occasionally.
  8. If you are like me and work better with a little note of panic, then by all means, chop furiously and add things as you chop. For all you step-by-steppers like me, below are pictures to show what I added.
  9. Sterilize the jars.
  10. Dr. Natasha recommends doing this in an oven. I had never done this but it seemed to work great! Place cold jars in a cold oven. Heat the oven to 250°F, then leave it at that temperature for 40 minutes to sterilize the jars. Pull the jars out of the oven one-by-one as you are ready to fill them so they stay hot. Use oven mitts!
  11. Ladle the hot chutney into the jars.
  12. A jar funnel is a lifesaver here!
  13. I left just a little room for air, much less than my fermenting self wanted, but no jars exploded so it must be okay!
  14. Wipe off any chutney on the rim of the jar. Then immediately seal the jar, tightening the lid.
  15. Again, use an oven mitt—the jars are hot!
  16. Place the jar on the counter, some distance between them.
  17. It's better to not move the jars until they are cool, so place them where you will not need to move them for many hours, overnight is better.
  18. When cool, place the jars into the refrigerator.
  19. This is not a fermented food, so it does require refrigeration.
  20. Serve with meats and fish. Good cold or warm.
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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
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Decadent Hot Chocolate

Winter is here in full force... the weather is cold, snow storms are common, and the evenings are dark and long. It's a great time to stay in, cuddle up in a blanket, and drink hot chocolate.

"Hot chocolate?" you ask. "I'm on (GAPS, WAPF, SCD, Paleo) and not eating processed food—how in the world can I drink hot chocolate?" Well, I'm about to tell you. I have also been without hot chocolate for a long time, but inspiration struck and I can now present you with an amazing hot chocolate recipe.

No really, it's amazing. Rich, thick, decadent, filling, indulging, chocolaty goodness.   

It even passed the skeptical, hot chocolate-loving teenage boy test.  

Which is a big deal.   And it's a nutrient-dense food!  

Are you ready?

Without further ado, here is the...

Decadent Hot Chocolate Recipe

*Legal on Paleo, SCD, WAPF, and Full GAPS (if tolerating milk and cocoa powder)

—Makes 2 large or 3 medium mugs of hot cocoa—

Ingredients:

  • 3 cups Milk (Raw)

  • 2 Eggs

  • 6-8 TBS Honey

  • 4 tsp Cocoa Powder

  • 1/8 tsp Sea Salt

  • 1/4 tsp Vanilla

Directions for raw milk hot chocolate:

Over low-medium heat, mix:

  • 2 cups milk

  • 2 eggs

  • 6-8 TBS honey

  • 1/8 tsp salt

Stir or whisk constantly:

Whisk over low to medium heat for about 5-8 minutes, until the mixture coats the back of a spoon (if you have ever made ice cream, this is the same process as making the base)

Remove From Heat:

When the spoon is coated, remove from the heat (or you will get milky scrambled eggs!)

Whisk in:

  • 1/4 tsp Vanilla

  • 4 tsp Cocoa powder

(in this picture we did this in a cup because we were experimenting... you should add these ingredients to the saucepan—it's much easier)

Whisk until frothy

Pour into mugs, filling each mug about 2/3 full

Finish filling the mugs by carefully pouring plain milk (warmed or cool) down the inside of the mug (so as not to disturb the foam on top)

Add a few GAPS marshmallows if desired

For an added option (adults only!) I recommend adding a little rum

Serve and enjoy!

...you can clean up the mess later..


Raw Milk Hot Chocolate

Author:
prep time: cook time: total time:

ingredients:

  • 3 cups Milk (Raw)
  • 2 Eggs
  • 6-8 TBS Honey
  • 4 tsp Cocoa Powder
  • 1/8 tsp Sea Salt
  • 1/4 tsp Vanilla

instructions:

How to cook Raw Milk Hot Chocolate

  1. Over low-medium heat, mix:  cups milk, 2 eggs, 6-8 TBS honey, 1/8 tsp salt.
  2. Whisk over low to medium heat for about 5-8 minutes, until the mixture coats the back of a spoon (if you have ever made ice cream, this is the same process as making the base)
  3. When the spoon is coated, remove from the heat (or you will get milky scrambled eggs!)
  4. Whisk in: 1/4 tsp Vanilla, 4 tsp Cocoa powder
  5. (in this picture we did this in a cup because we were experimenting... you should add these ingredients to the saucepan—it's much easier)
  6. Whisk until frothy
  7. Pour into mugs, filling each mug about 2/3 full
  8. Finish filling the mugs by carefully pouring plain milk (warmed or cool) down the inside of the mug (so as not to disturb the foam on top)
  9. Add a few GAPS marshmallows if desired
  10. For an added option (adults only!) I recommend adding a little rum
  11. Serve and enjoy!
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