eat on GAPS

Egyptian Lentil Soup GAPS Legal Recipe

GAPS Legal Egyptian Lentil Soup

Are you getting bored with the same old flavor profile? It's easy to do, no matter what dietary guidelines you are following. Well, here is a soup to get you out of our rut!

This delicious soup is legal on Full GAPS, and have been a hit with every single one of the many people I have served it too. This is not a leftover that gets forgotten in the fridge... it has disappeared much sooner than you want it to be gone! I hope you enjoy this Egyptian lentil soup!

Egyptian Lentil Soup

Ingredients

  • 5 cups Meat Stock

  • 1 cup Dried Red Lentils, Sprouted

  • 2 cups Chopped Onions (about 1 medium onion)

  • 2 cups Chopped Cauliflower, about half a small cauliflower

  • 8 garlic cloves, peeled and left whole

  • 2 tablespoons Olive Oil or Other Fat

  • 2 tsp Ground Cumin

  • 1/2 tsp Turmeric

  • 1 tsp Salt

  • 1/3 cup Chopped Fresh Cilantro or 1 tsp Dried Cilantro

  • 3 tablespoons Fresh Lemon Juice

  • Sour Cream (optional)

  • Avocado (optional)

Directions

To sprout the red lentils, soak lentils overnight in filtered water. In the morning, rinse them with filtered water. Leave them drained with a mesh lid over the jar. Rinse every 12 hours until little tails grow, between 2 and 5 days. When they are dry, dehydrate them and store them in a jar until ready to use.

It's important to sprout the lentils for this GAPS Legal and GAPS Friendly Egyptian Lentil Soup recipe. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add the lentils to the pot. After about 10-15 minutes, add cauliflower and cook for about ten minutes.

This Egyptian Lentil Soup recipe comes together easily because of the rough chop of the vegetables. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Roughly chop the cauliflower and onion.

Peel and crush garlic cloves. Add onions and garlic to pot.

Lower the heat and simmer 15-20 minutes or until the lentils and veggies are tender.

Take pot from stove burner and set aside for at least five minutes.

In a small saucepan, add the oil; warm over low heat until the oil is hot but not smoking.

This easy Egyptian Lentil Soup features toasted spices. It's GAPS Legal, GAPS Friendly and good for the Whole 30 and Paleo diets as well. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add in the cumin, turmeric, and salt. Cook and stir constantly for 2-3 minutes or until the cumin has released its fragrance. Be careful not to scorch the spices.

Set spice mixture aside for 1 minute to cool.

Egyptian Lentil Soup is an easy GAPS Legal and GAPS Friendly recipe. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Stir spice mixture into the lentil mixture. Add cilantro. Stir to combine.

This Egyptian Lentil Soup recipe can be pureed to whatever consistency you'd like. It's a GAPS Friendly recipe and GAPS Legal. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

You can puree the soup in batches in a blender or use an immersion blender. Blend to desired texture. I like to leave it a bit chunky.

Add in lemon juice, stir to combine.

Don't skip this step! The lemon really makes the soup, and if it is tasting blah and boring, you need more lemon (and probably a little more salt).

Finish your GAPS Legal Egyptian Lentil soup with a dollop of sour cream and a few slices of avocado for a healthy dose of fat. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Serve with a dollop of sour cream and slices of avocado. And, as always, I recommend that everyone add additional salt as needed to taste.

Note:

To make this soup go further, you can add a potato. This makes the recipe not GAPS legal and you’ll also need to add a little bit of extra stock.

Finish your GAPS Legal Egyptian Lentil soup with a dollop of sour cream and a few slices of avocado for a healthy dose of fat. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Egyptian Lentil Soup

Author:
prep time: cook time: total time:

ingredients:

  • 5 cups Meat Stock
  • 1 cup Dried Red Lentils, Sprouted
  • 2 cups Chopped Onions (about 1 medium onion)
  • 2 cups Chopped Cauliflower, about half a small cauliflower
  • 8 garlic cloves, peeled and left whole
  • 2 tablespoons Olive Oil or Other Fat
  • 2 tsp Ground Cumin
  • 1/2 tsp Turmeric
  • 1 tsp Salt
  • 1/3 cup Chopped Fresh Cilantro or 1 tsp Dried Cilantro
  • 3 tablespoons Fresh Lemon Juice
  • Sour Cream (optional)
  • Avocado (optional)

instructions:

How to cook Egyptian Lentil Soup

  1. To sprout the red lentils, soak lentils overnight in filtered water. In the morning, rinse them with filtered water. Leave them drained with a mesh lid over the jar. Rinse every 12 hours until little tails grow, between 2 and 5 days. When they are dry, dehydrate them and store them in a jar until ready to use.
  2. Add the lentils to the pot. After about 10-15 minutes, add cauliflower and cook for about ten minutes.
  3. Roughly chop the cauliflower and onion.
  4. Peel and crush garlic cloves. Add onions and garlic to pot.
  5. Lower the heat and simmer 15-20 minutes or until the lentils and veggies are tender.
  6. Take pot from stove burner and set aside for at least five minutes.
  7. In a small saucepan, add the oil; warm over low heat until the oil is hot but not smoking.
  8. Add in the cumin, turmeric, and salt. Cook and stir constantly for 2-3 minutes or until the cumin has released its fragrance. Be careful not to scorch the spices.
  9. Set spice mixture aside for 1 minute to cool.
  10. Stir spice mixture into the lentil mixture. Add cilantro. Stir to combine.
  11. You can puree the soup in batches in a blender or use an immersion blender. Blend to desired texture. I like to leave it a bit chunky.
  12. Add in lemon juice, stir to combine. Don't skip this step! The lemon really makes the soup, and if it is tasting blah and boring, you need more lemon (and probably a little more salt).
  13. Serve with a dollop of sour cream and slices of avocado. And, as always, I recommend that everyone add additional salt as needed to taste.
  14. Note:
  15. To make this soup go further, you can add a potato. This makes the recipe not GAPS legal and you’ll also need to add a little bit of extra stock.
Created using The Recipes Generator

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.

HollandaiseSauce-683x1024.png

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.

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

Place fish slices into a deep tray.

Sprinkle with dill sprigs and pepper.

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

Dissolve honey and salt in water to make a brine.

Pour brine over fish.

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

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

Brownies Made with Dates

Dairy Free, Gluten Free, GAPS Legal Brownies Made with Dates

While these brownies are not as sweet as conventional brownies, they were deemed by some tasters on the GAPS Diet as being “Better than Brownies.” These GAPS legal brownies are dairy free, gluten free, sugar free, and egg free.

Even better, besides the 24 hour fermentation time needed for the almond flour, these brownies can be made very quickly! These brownies actually get better over time so it’s actually better to make them a day before to let the flavors meld. They would be delicious eaten alongside homemade ice cream or with homemade whipped cream and fruit.

Better Than Brownies - GAPS Legal Brownies

Ingredients for brownies made from dates

  • 2 cups of almond flour

  • 5 tablespoons Whey

  • 18 dates

  • ½ cup Filtered Water

  • 1/2 cup Coconut Oil + extra to grease the baking dish

  • ¼ cup Cacao Powder

  • ½ tsp Vanilla Extract

  • ¼ cup Cacao Nibs (optional)

  • ¼ cup Crispy Nuts (optional)

Directions for brownies made from dates

24 Hours Before:

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add almond flour and cacao powder to a bowl. Use a fork to get rid of almond flour clumps.Add whey and stir to moisten.Cover and leave on counter to ferment for 24 hours.

The Next Day:

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Cut up 18 dates, removing the inner pit.Add ½ cup Filtered Water.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Cook on low heat until dates are soft and water is absorbed, about 4-6 minutes. (think like making applesauce.) Watch closely to make sure dates don’t burn. You may need to add more water as you go depending on how dry your dates are so they’re able to fully hydrate without burning. Be sure not to add too much or it will thin the eventual date paste.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

When dates are soft, turn off the heat. Puree the mixture in the pot with an immersion blender or add to a blender or food processor until smooth. The smoother the date texture, the more appealing the brownies!Preheat oven to 350.Grease a baking dish or pie pan with coconut oil. Do not use a metal baking dish or the edges will burn.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Combine coconut oil and dates into the almond flour mixture. If you’re using a blender, add the coconut oil to the blender and blend until smooth before adding to the flour mixture. Optionally, add cacao nibs and crispy nuts.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Stir the mixture until smooth, being sure to get all the clumps out. You want the mixture to be as smooth as possible. The batter will be thick. Add batter to greased baking sheet and smooth out.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Bake for 45 minutes until the knife comes out clean. Check after 30 minutes. Serve and enjoy!

Notes:

  • Instead of date paste, you can use applesauce but the brownies will not be as sweet and you will need to make your own applesauce that is thick so it creates the right consistency.

  • These brownies get better with age!

  • These are dairy free, gluten free, sugar free, egg free and legal on GAPS.


Brownies Made with Dates

Author:
prep time: cook time: total time:

ingredients:

  • 2 cups of almond flour
  • 5 tablespoons Whey
  • 18 dates
  • ½ cup Filtered Water
  • 1/2 cup Coconut Oil + extra to grease the baking dish
  • ¼ cup Cacao Powder
  • ½ tsp Vanilla Extract
  • ¼ cup Cacao Nibs (optional)
  • ¼ cup Crispy Nuts (optional)

instructions:

How to cook Brownies Made with Dates

24 Hours in Advance
  1. Add almond flour and cacao powder to a bowl. Use a fork to get rid of almond flour clumps.Add whey and stir to moisten.Cover and leave on counter to ferment for 24 hours.
The Next Day
  1. Cut up 18 dates, removing the inner pit. Add ½ cup Filtered Water.
  2. Cook on low heat until dates are soft and water is absorbed, about 4-6 minutes. (think like making applesauce.) Watch closely to make sure dates don’t burn. You may need to add more water as you go depending on how dry your dates are so they’re able to fully hydrate without burning. Be sure not to add too much or it will thin the eventual date paste.
  3. When dates are soft, turn off the heat. Puree the mixture in the pot with an immersion blender or add to a blender or food processor until smooth. The smoother the date texture, the more appealing the brownies!Preheat oven to 350.Grease a baking dish or pie pan with coconut oil. Do not use a metal baking dish or the edges will burn.
  4. Combine coconut oil and dates into the almond flour mixture. If you’re using a blender, add the coconut oil to the blender and blend until smooth before adding to the flour mixture. Optionally, add cacao nibs and crispy nuts.
  5. Stir the mixture until smooth, being sure to get all the clumps out. You want the mixture to be as smooth as possible. The batter will be thick. Add batter to greased baking sheet and smooth out.
  6. Bake for 45 minutes until the knife comes out clean. Check after 30 minutes. Serve and enjoy!
  7. Notes:
  8. Instead of date paste, you can use applesauce but the brownies will not be as sweet and you will need to make your own applesauce that is thick so it creates the right consistency.
  9. These brownies get better with age!
  10. These are dairy free, gluten free, sugar free, egg free and legal on GAPS.
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!
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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

Author:
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.
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.

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