sides

GAPS Legal Fried Rice

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

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

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

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

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

Ingredients for GAPS Legal Fried Rice

  • 2 cups of rice

  • 4 cups stock

  • Carrots

  • Onions

  • Red Cabbage

  • Green Onions

  • 3 tbsp Lard or Other Animal Fat

  • 4-6 cloves of Garlic, depending on size

  • 2 Eggs

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

Directions for GAPS Legal Fried Rice:

24 Hours Before:

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

The Next Day:

Rinse rice under filtered water.

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

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

Add 3 tbsp of lard to a  cast iron pan. 

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

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

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

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

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

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

Serve alongside more soy sauce on the table and enjoy!

Homemade Salad Dressing

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

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

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

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

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

Ingredients for Homemade Salad Dressing:

  • 9 tbsp Olive Oil

  • 8 tbsp Vinegar

  • 1 tbsp Honey

  • 4 Cloves Freshly Chopped Garlic

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

Directions for Homemade Salad Dressing

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Mince garlic finely.

Strip the thyme from the stem.

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Add olive oil, vinegar and honey to jar. 

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Add garlic, thyme and rosemary or other herbs.

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Shake to mix.

Store at room temperature. 

How to Properly Caramelize Onions

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

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

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

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

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

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

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

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

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

Ingredients for Caramelized Onions:

  • 2-3 Tbsp Fat of Your Choice Per Onion

  • Onion (1 Per Person)

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

Directions for Caramelized Onions:

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

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

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Slice the onion so long strips form.

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

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

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Cook onions over medium heat, stirring every few minutes.

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

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

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


Caramelized Onions

Author:
prep time: cook time: total time:

ingredients:

  • 2-3 Tbsp Fat of Your Choice Per Onion
  • Onion (1 Per Person)
  • Salt (The amount of salt will vary if you’re using salted butter or unsalted lard.)

instructions:

How to cook Caramelized Onions

  1. Slice the ends of your onion and peel. Put the peels and “extras” into a bag for use in stock later.
  2. Cut the onion in half. Then cut into half again.
  3. Slice the onion so long strips form.
  4. Start your pan heating on medium high and add the fat of your choice. Heating your pan before your onion is sliced will result in a pan that is too hot.
  5. Add your onions to the pan. Stir to coat in the fat.
  6. Cook onions over medium heat, stirring every few minutes.
  7. When they are nearing translucency (about 25 ish minutes) add a little salt if you are not using salted butter. Even if you are using salted butter, adding a little extra salt will help them break down.
  8. Make sure everyone salts their onions to taste once the onions are on their plates!
  9. Your onions are done when they are golden brown. Enjoy them on their own or as part of a larger meal.
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Steamed Broccoli Recipe

GAPS Legal Broccoli Recipe

My main reason for eating broccoli is to use it as a vehicle for butter.

Need I say more?

Broccoli itself does have some amazing nutritional content on its own, separate from carrying butter. It's high in both soluble and insoluble fiber, potassium, and the vitamins B6, C and A.

What exactly is broccoli? Broccoli is a cruciferous vegetable like cabbage, kale, turnips, cauliflower, and brussel sprouts. It is a wonderful vegetable to eat regularly. Some people avoid broccoli because they experience gas. But if broccoli makes you gassy, your gut flora is unbalanced! You can (and should) address your gut flora, then you can enjoy broccoli again without fear!

I don’t use the stems of the broccoli, which are very fibrous, in this recipe. If you want, you can use them in a soup or fry them up with butter and garlic (which is delicious.) But if you’re early in your healing on the GAPS Intro diet, toss or compost the stems. They are too fibrous for you to eat!

This is a great and simple side dish to serve with any main dish. But whatever you serve it with, the key here is to remember to enjoy your butter!

Ingredients for Steamed Broccoli:

  • 2- 3 Small Broccoli Crowns

  • Water

  • Butter for serving.

Directions for Steamed Broccoli:

I eat broccoli purely as a vehicle for butter. Serve this quick steamed broccoli recipe alongside any meat of your choice for a great GAPS Legal meal. Steamed Broccoli Recipe by Northern Colorado Certified GAPS Practitioner Amy Mihaly.

Insert steamer into a medium size pot. Add a few inches of filtered water to a pot.

I eat broccoli purely as a vehicle for butter. Serve this quick steamed broccoli recipe alongside any meat of your choice for a great GAPS Legal meal. Steamed Broccoli Recipe by Northern Colorado Certified GAPS Practitioner Amy Mihaly.

Rinse broccoli well with filtered water.

I eat broccoli purely as a vehicle for butter. Serve this quick steamed broccoli recipe alongside any meat of your choice for a great GAPS Legal meal. Steamed Broccoli Recipe by Northern Colorado Certified GAPS Practitioner Amy Mihaly.

Cut off stems. Discard if you are on the GAPS Intro diet. Otherwise, set aside for another recipe.

Break broccoli florets apart at the base.

I eat broccoli purely as a vehicle for butter. Serve this quick steamed broccoli recipe alongside any meat of your choice for a great GAPS Legal meal. Steamed Broccoli Recipe by Northern Colorado Certified GAPS Practitioner Amy Mihaly.

Add florets to the steamer and cover with a lid.

Steam for 15-20 minutes until fork tender, meaning a fork easily slides in and out. If you’re on GAPS Intro, be extra sure it’s fully cooked.

Make sure you don’t run out of water on the bottom of the pan or you will scorch the bottom. To check for water, you can tip the pan without opening it and feel if there is still water shifting. If you are unsure, check! You don't want to run out of water or you could ruin your pan.

I eat broccoli purely as a vehicle for butter. Serve this quick steamed broccoli recipe alongside any meat of your choice for a great GAPS Legal meal. Steamed Broccoli Recipe by Northern Colorado Certified GAPS Practitioner Amy Mihaly.

Serve as a side alongside meat of your choice. I prefer steak; it just seems to be better that way! Top with plenty of butter! You want to eat about a teaspoon of butter with each piece. I cut a slice to eat with each piece. Enjoy!


Steamed Broccoli Recipe

Author:
prep time: cook time: total time:

ingredients:

  • 2- 3 Small Broccoli Crowns
  • Water
  • Butter for serving

instructions:

How to cook Steamed Broccoli Recipe

  1. Insert steamer into a medium size pot. Add a few inches of filtered water to a pot.
  2. Rinse broccoli well with filtered water.
  3. Cut off stems. Discard if you are on the GAPS Intro diet. Otherwise, set aside for another recipe.
  4. Break broccoli florets apart at the base.
  5. Add florets to the steamer and cover with a lid.
  6. Steam for 15-20 minutes until fork tender, meaning a fork easily slides in and out. If you’re on GAPS Intro, be extra sure it’s fully cooked.
  7. Make sure you don’t run out of water on the bottom of the pan or you will scorch the bottom. To check for water, you can tip the pan without opening it and feel if there is still water shifting. If you are unsure, check! You don't want to run out of water or you could ruin your pan.
  8. Serve as a side alongside meat of your choice. I prefer steak; it just seems to be better that way! Top with plenty of butter! You want to eat about a teaspoon of butter with each piece. I cut a slice to eat with each piece. Enjoy!
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Cast Iron Roasted Brussels Sprouts

I know most people don’t care for brussels sprouts. I’ve never shared their view. I think it’s probably because my grandma drowned brussels sprouts in butter when she cooked them. Back in the day, we used to talk about how unhealthy this was but now I know better. Not only does fat provide a delicious taste, it actually makes it easier for your body to use the nutrition in your food.

Even if you have never liked brussels sprouts before, please give them one more try with this recipe. I don’t even like brussels sprouts all ways! For example, I’ve never liked them in soup. If eating brussels sprouts makes you very gassy, it means your gut flora is imbalanced.

Having enough salt on the brussels sprouts helps to break up the cell walls which allows them to cook faster and better. Salt allows them to cook more evenly which makes them more delicious. Make sure you add salt after you plate them as well! If they’re not delicious, you haven’t added enough salt to them.

I also cook the brussels sprouts on a low to medium heat to start with. The goal is to cook the brussels sprouts thoroughly before crisping them. If your heat is too high, you’ll brown them before they are cooked all the way which will result in a questionably edible food. The brown bits are my favorite part so I make sure there are a LOT of them! If you’re on the GAPS Intro Diet, you’ll want to brown sparingly as the browned bits are harder to digest.

Ingredients for Cast Iron Roasted Brussels Sprouts

  • 16 oz brussel sprouts

  • 5 tbsp of Butter or another fat.

Directions for Cast Iron Roasted Brussels Sprouts

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Wash and rinse brussels sprouts.

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Heat a cast iron pan over medium heat. Add in butter to melt.

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Trim brussels sprouts by cutting off the ends and cutting them in half. You want them to be similarly sized pieces so they cook evenly.

If you have an extremely large brussels sprout, consider cutting it in fourths to keep all pieces approximately the same size.

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Add brussels sprouts to the pan. I add in a handful at a time as I’m cutting but you could add all of them at once.

You might need to add your brussels sprouts in batches to the pan depending on how many brussels sprouts you have and the size of your pan. You want them to be in one layer on the bottom of the pan. It’s important not to crowd the pan to allow for even cooking.

Stir to coat with butter or other fat. Add about five shakes of salt.

Slowly cook on a low-medium heat for 8 to 10 minutes, stirring occasionally.

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Once your brussels sprouts are soft but not mushy, turn the heat up higher to brown them. Cook for another 3-5 minutes. Stir frequently on the higher heat to ensure even browning. If your brussels sprouts are larger, they may take longer to cook.

Once your brussels sprouts have browned, transfer to a plate. Add salt to taste. Serve immediately for best taste!

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Cast Iron Roasted Brussels Sprouts

Author:
prep time: cook time: total time:

ingredients:

  • 16 oz brussel sprouts
  • 5 tbsp of Butter or another fat

instructions:

How to cook Cast Iron Roasted Brussels Sprouts

  1. Wash and rinse brussels sprouts.
  2. Heat a cast iron pan over medium heat. Add in butter to melt.
  3. Trim brussels sprouts by cutting off the ends and cutting them in half. You want them to be similarly sized pieces so they cook evenly.
  4. If you have an extremely large brussels sprout, consider cutting it in fourths to keep all pieces approximately the same size.
  5. Add brussels sprouts to the pan. I add in a handful at a time as I’m cutting but you could add all of them at once.
  6. You might need to add your brussels sprouts in batches to the pan depending on how many brussels sprouts you have and the size of your pan. You want them to be in one layer on the bottom of the pan. It’s important not to crowd the pan to allow for even cooking.
  7. Stir to coat with butter or other fat. Add about five shakes of salt.
  8. Slowly cook on a low-medium heat for 8 to 10 minutes, stirring occasionally.
  9. Once your brussels sprouts are soft but not mushy, turn the heat up higher to brown them. Cook for another 3-5 minutes. Stir frequently on the higher heat to ensure even browning. If your brussels sprouts are larger, they may take longer to cook.
  10. Once your brussels sprouts have browned, transfer to a plate. Add salt to taste. Serve immediately for best taste!
Created using The Recipes Generator
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Roasted Sweet Potatoes or Butternut Squash with Homemade Marshmellows

Roasted Sweet Potatoes with Marshmellows

Ingredients for Roasted Sweet Potatoes with Marshmellows

  • 2 Sweet Potatoes

  • 1 stick of butter or 1/2 cup lard

  • 1/8 tsp Cinnamon

  • 1/2 tsp Fresh Ginger

  • 1/4 tsp Salt

  • GAPS Marshmellows

Directions for Roasted Sweet Potatoes with Marshmellows

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Preheat oven to 350°Rinse and peel potatoes.Slice potatoes into 1 in to 1.5 in rounds. The key is to cut the potatoes into similar thickness so that they will cook evenly.

Place the potato rounds snugly into a baking dish.

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Peel a 1/2 in. piece of ginger. Finely mince the ginger.

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In a small saucepan, melt  ½ cup of fat on low heat.

Once melted, add cinnamon, ginger, and salt. You may need more salt if you’re using a fat other than salted butter.

Stir to combine.

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Once combined, pour the mixture over your potatoes.

Flip potatoes to evenly coat with butter mixture.

Cover with aluminum foil. Add parchment paper if the aluminum foil will touch your food.

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Roast for 60 minutes or until fork tender.

Remove from oven and top with marshmallows (GAPS legal recipe here). If you’ve made marshmallows ahead of time, you can add the hardened squares. Or you can make the marshmallows while you wait for the sweet potatoes to cook and add a tablespoon dollup of marshmallow paste onto the top of the sweet potatoes. Since the potatoes are warm and these are not commercial marshmallows, they will run.

Serve warm!

Roasted Butternut Squash with Marshmellows

Ingredients for Roasted Butternut Squash with Marshmellows

  • 4 cups Cubed Butternut Squash

  • 1 stick of butter or 1/2 cup lard

  • 1/8 tsp Cinnamon

  • 1/2 tsp Fresh Ginger

  • 1/4 tsp Salt

  • GAPS Marshmellows

Directions for Roasted Butternut Squash with Marshmellows

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Preheat oven to 350°

Cut and peel the squash. I’ve found it’s easier to cut the squash into two pieces for easier peeling by slicing at the bottom of the neck of the squash. Serrated knives can also make peeling the squash a little easier. The bottom of the squash has more seeds and is more difficult to cut.

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Cut the squash into cubes. It’s best to keep the cubes of the squash roughly the same size for easy roasting.

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Peel a 1/2 in. piece of ginger. Finely mince the ginger.In a small saucepan, melt ½ cup of fat on low heat.

Once the fat has melted, add cinnamon, nutmeg, ginger, and salt to the pan and mix. You may need more salt if you’re using a fat other than salted butter.

Pour the melted butter mixture over the cubed squash. Stir to coat.Cover pan with a lid or aluminum foil. If foil will touch your food, cover with parchment paper first.

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Roast for 45 minutes or until fork tender.

Remove from oven and top with marshmallows (GAPS legal recipe here). If you’ve made marshmallows ahead of time, you can add the hardened squares. Or you can make the marshmallows while you wait for the squash to cook and add dollups over the top.Since the butternut squash is warm and these are not commercial marshmallows, they will run and melt over the top.

Serve warm!


Roasted Sweet Potatoes with Marshmellows

Author:
prep time: cook time: total time:

ingredients:

  • 2 Sweet Potatoes
  • 1 stick of butter or 1/2 cup lard
  • 1/8 tsp Cinnamon
  • 1/2 tsp Fresh Ginger
  • 1/4 tsp Salt
  • GAPS Marshmellows

instructions:

How to cook Roasted Sweet Potatoes with Marshmellows

  1. Preheat oven to 350°
  2. Rinse and peel potatoes.
  3. Slice potatoes into 1 in to 1.5 in rounds. The key is to cut the potatoes into similar thickness so that they will cook evenly.
  4. Place the potato rounds snugly into a baking dish.
  5. Peel a 1/2 in. piece of ginger. Finely mince the ginger.
  6. In a small saucepan, melt ½ cup of fat on low heat.
  7. Once melted, add cinnamon, ginger, and salt. You may need more salt if you’re using a fat other than salted butter.
  8. Stir to combine.
  9. Once combined, pour the mixture over your potatoes.
  10. Flip potatoes to evenly coat with butter mixture.
  11. Cover with aluminum foil. Add parchment paper if the aluminum foil will touch your food.
  12. Roast for 60 minutes or until fork tender.
  13. Remove from oven and top with marshmallows (GAPS legal recipe here). If you’ve made marshmallows ahead of time, you can add the hardened squares. Or you can make the marshmallows while you wait for the sweet potatoes to cook and add a tablespoon dollup of marshmallow paste onto the top of the sweet potatoes. Since the potatoes are warm and these are not commercial marshmallows, they will run.
  14. Serve warm!
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Roasted Butternut Squash with Marshmellows

Author:
prep time: cook time: total time:

ingredients:

  • 4 cups Cubed Butternut Squash
  • 1 stick of butter or 1/2 cup lard
  • 1/8 tsp Cinnamon
  • 1/2 tsp Fresh Ginger
  • 1/4 tsp Salt
  • GAPS Marshmellows

instructions:

How to cook Roasted Butternut Squash with Marshmellows

  1. Preheat oven to 350°
  2. Cut and peel the squash. I’ve found it’s easier to cut the squash into two pieces for easier peeling by slicing at the bottom of the neck of the squash. Serrated knives can also make peeling the squash a little easier. The bottom of the squash has more seeds and is more difficult to cut.
  3. Cut the squash into cubes. It’s best to keep the cubes of the squash roughly the same size for easy roasting.
  4. Peel a 1/2 in. piece of ginger. Finely mince the ginger.In a small saucepan, melt ½ cup of fat on low heat.
  5. Once the fat has melted, add cinnamon, nutmeg, ginger, and salt to the pan and mix. You may need more salt if you’re using a fat other than salted butter.
  6. Pour the melted butter mixture over the cubed squash. Stir to coat.Cover pan with a lid or aluminum foil. If foil will touch your food, cover with parchment paper first.
  7. Roast for 45 minutes or until fork tender.
  8. Remove from oven and top with marshmallows (GAPS legal recipe here). If you’ve made marshmallows ahead of time, you can add the hardened squares. Or you can make the marshmallows while you wait for the squash to cook and add dollups over the top.Since the butternut squash is warm and these are not commercial marshmallows, they will run and melt over the top.
  9. Serve warm!
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Twice Baked Cauliflower with Cheese Recipe

GAPS Legal Twice Baked Cauliflower "Mashed Potato" with Cheese Recipe

Stop whatever dinner plans you have and go buy a cauliflower! This recipe is the best side dish I have ever had... and I don't even really like cauliflower that much!

Every time I think about it I involuntarily smile and say "yum" to myself (or out loud).

It may be the butter.

Truly, this is a scrumptious recipe. And you can make it dairy-free by using lard (or ghee) and omitting the cheese. It's still delicious that way.

You can make this recipe as a side for a larger party, or make a batch for just yourself to re-heat as leftovers (but not in a microwave... see this post about reheating without a microwave). This recipe is just as good (if not slightly better) when reheated.

In these pictures I used a deeper dish. This works great but the cheese-to-potatoes ratio is sometimes a bit thin, so if you have a choice I would recommend using a dish that is more shallow. Or you can always added some extra grated cheese to each serving immediately after serving, or when reheating.

This dish goes great with poultry (Thanksgiving is coming!), but also pairs with steak.

I hope you enjoy it as much as I do!

Twice Baked Cauliflower "Mashed Potatoes"

This recipe can easily be halved!

Ingredients for Twice Baked Cauliflower

  • 14 cups of Cauliflower (for me, this was 1 large and 1 medium cauliflower)

  • 1 cup of Butter or Lard

  • 1 tsp of Salt

  • 5 oz Cheddar Cheese

Directions for Twice Baked Cauliflower

twice-baked-cauliflower-recipe-riced-cauliflower-gaps-legal-cauliflower-recipe-what-to-eat-on-the-gaps-diet-gaps-protocol-how-to-eat-on-gaps-gaps-diet-recipe

Preheat your oven to 350. In a large pot, add about 1 cup of water. Place a steam basket in the bottom.

Cut cauliflower into cubes for quick steaming. You can also steam the head whole if you need to.

Remove the stem of the cauliflower. It’s too fibrous to eat. Once you’re past the stem of the cauliflower, you can also break the florets off instead of cutting them.

Steam the cauliflower for 15 minutes. Check every 5 minutes to make sure you have enough water and aren’t burning the bottom of your pan. The cauliflower only needs to be soft enough to go in a food processor because they’ll be baked again.

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Working in batches, add cauliflower to food processor and process until smooth or riced.

Add riced cauliflower to a baking safe dish, with a lid if you have one.

Add your butter or lard to top of the cauliflower and stir.

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Smooth out the top of the cauliflower.

Put in the oven covered at 350 degrees for 40-50 minutes and bubbling.

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Slice or grate your cheese while you wait.

After 40-50 minutes, when the cauliflower is bubbling, remove from the oven. Immediately add cheese to the top.

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Bake uncovered for 5-10 additional minutes to melt and slightly brown the cheese. Enjoy!


Twice Baked Cauliflower with Cheese

Author:
prep time: cook time: total time:

ingredients:

  • 14 cups of Cauliflower (for me, this was 1 large and 1 medium cauliflower)
  • 1 cup of Butter or Lard
  • 1 tsp of Salt
  • 5 oz Cheddar Cheese

instructions:

How to cook Twice Baked Cauliflower with Cheese

  1. Preheat your oven to 350. In a large pot, add about 1 cup of water. Place a steam basket in the bottom.
  2. Cut cauliflower into cubes for quick steaming. You can also steam the head whole if you need to.
  3. Remove the stem of the cauliflower. It’s too fibrous to eat. Once you’re past the stem of the cauliflower, you can also break the florets off instead of cutting them.
  4. Steam the cauliflower for 15 minutes. Check every 5 minutes to make sure you have enough water and aren’t burning the bottom of your pan. The cauliflower only needs to be soft enough to go in a food processor because they’ll be baked again.
  5. Working in batches, add cauliflower to food processor and process until smooth or riced.
  6. Add riced cauliflower to a baking safe dish, with a lid if you have one.
  7. Add your butter or lard to top of the cauliflower and stir.
  8. Smooth out the top of the cauliflower.
  9. Put in the oven covered at 350 degrees for 40-50 minutes and bubbling.
  10. Slice or grate your cheese while you wait.
  11. After 40-50 minutes, when the cauliflower is bubbling, remove from the oven. Immediately add cheese to the top.
  12. Bake uncovered for 5-10 additional minutes to melt and slightly brown the cheese. Enjoy!
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Mayo Free Deviled Eggs Recipe

Mayo Free GAPS Legal Deviled Eggs 2 Ways

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

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

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

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

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

Enjoy these GAPS Legal Deviled Eggs, 2 Ways!

Dairy Free Deviled Eggs with Avocado

Ingredients for Avocado Deviled Eggs

  • 6 eggs

  • 1 medium or ½ cup Avocado

  • 1 tsp Mustard Powder

  • 1 tbsp of water

  • 1 tsp Vinegar

  • ½ tsp Honey

  • ¼ tsp Salt

  • Lemon

  • Chili Powder (optional)

  • Paprika (optional)

  • Cilantro (optional)

Directions for Avocado Deviled Eggs

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

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

Remove eggs from heat. Let set for 5 minutes. Test if your egg is hard boiled by removing one from the pan and spinning it. A hard boiled egg will spin upright if the yolk is hard.

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

Deviled-Eggs-Made-Without-Mayo-Mayo-Free-Deviled-Eggs-Deviled-Eggs-For-GAPS-Diet-Deviled-Eggs-Made-With-Avocado

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

Cut the peeled eggs in half.

Deviled-Eggs-Made-Without-Mayo-Mayo-Free-Deviled-Eggs-Deviled-Eggs-For-GAPS-Diet-Deviled-Eggs-Made-With-Avocado

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

Crumble the egg yolks with a fork.

Deviled-Eggs-Made-Without-Mayo-Mayo-Free-Deviled-Eggs-Deviled-Eggs-For-GAPS-Diet-Deviled-Eggs-Made-With-Avocado

Mash the avocado into the egg yolks with a fork.

Add mustard powder to the egg yolk mixture.

Add water and vinegar to mixture. Mix well.

Add honey, salt and lemon. Mix well.

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Fill the egg whites with a generous scoop.

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

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

For a spicier egg, add more mustard powder!

These are legal on GAPS stage 4.


Sour Cream Deviled Eggs

Ingredients for Deviled Eggs with Sour Cream

  • 6 eggs

  • ½ c Sour Cream

  • 1 tbsp Room Temperature Butter

  • 1 - 1 ½ tsp Vinegar

  • 1 tsp Honey

  • ¼ tsp Mustard Powder

  • ⅛ tsp salt

  • Paprika (optional)

Directions for Deviled Eggs with Sour Cream

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

Remove eggs from heat. Let set for 5 minutes. Test if your egg is hard boiled by removing one from the pan and spinning it. A hard boiled egg will spin upright if the yolk is hard.

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

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

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

Cut the peeled eggs in half.

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

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

Set the egg whites onto a plate.

Crumble the egg yolks with a fork.

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

Add the butter to the mixture and mix well.

Add the sour cream. Mix.

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

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

Fill the egg whites with a generous scoop.

Sprinkle with paprika.


Mayo Free Deviled Eggs with Avocado

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Mayo Free Deviled Eggs with Avocado

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

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Mayo Free Deviled Eggs with Sour Cream

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

Recently the idea struck me to try to make a GAPS waffle. I had made many GAPS pancakes, so I thought maybe it could be done. And it turns out... it can! It was not a simple task, however.

The ratios are fairly different than a GAPS pancake... for one thing, putting in too many eggs caused it to overflow and made quite a mess. But after some trial and error I found a recipe that is delicious, and delivered consistent results (which is a big deal when cooking without flour).

I was also excited to make this a dairy-free recipe (except for the whey). Unfortunately, I can't make it nut free, the almond butter is essential! I hope you enjoy them!

GAPS Friendly Waffles

(makes about 8 waffle squares or 2 full-size waffles)

GAPs legal waffle Batter Ingredients

  • 1 cup cooked butternut squash

  • 4 TBS fermented almond butter (see note)

  • 1 TBS melted lard

  • 2 eggs

  • ¼ tsp sea salt

Additional Ingredients

  • About ¼ cup melted lard or butter to grease the waffle iron

Tools for gaps legal waffles

  • Food processor or high-powered blender

  • Waffle iron

  • Chopsticks (this is very helpful to get the waffles off in one piece)

Directions for gaps legal waffles

This recipe is quick to put together if you do a little prep work first!

Prep the Fermented Almond Butter:
At least 24 hours in advance, ferment the almond butter. Add 2 TBS whey to 1 cup almond butter. Stir. Leave at room temperature for 24 hours. This will keep in the fridge for at least 2 weeks.

Prep the Butternut Squash:
Cut the butternut squash in half and place face down on a baking sheet lined with parchment paper. Bake at 350 degrees for 35-45 min until soft. Remove the squash flesh and place in a bowl.

For the GAPS Waffles:
Combine all ingredients in a food processor and blend until very smooth and mixed.

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I recommend pouring the mixture into a bag and using it like a pastry bag. The more quickly you can get the waffle batter on the iron and close the lid, the better it turns out!

gaps-legal-waffles-how-to-make-waffles-for-the-gaps-diet-paleo-waffles-butternut-squash-waffles-how-to-make-waffles-gaps-legal-waffle-recipe-waffles-for-the-gaps-protocol-healing-gut-waffles

When everything is ready, and the waffle iron is hot, use the pastry brush to spread fat on the upper and lower waffle irons. Do this as quickly as possible.

Add batter to the waffle iron, then close the lid.

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There is a lot of moisture in this recipe, so expect a lot of steam!

Wait for the green light to go on, and then another 30 seconds or so.

Slowly open the waffle iron.

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Remove the waffles from the iron, using the chopstick in the groves in any areas it is sticking.Top with fried eggs, honey, date syrup, berries, homemade whipped cream, or anything you want to!

gaps-legal-waffles-how-to-make-waffles-for-the-gaps-diet-paleo-waffles-butternut-squash-waffles-how-to-make-waffles-gaps-legal-waffle-recipe-waffles-for-the-gaps-protocol-healing-gut-waffles

Enjoy!


GAPS Friendly Waffle Recipe

Author:
prep time: cook time: total time:

ingredients:

Waffle Batter Ingredients
  • 1 cup cooked butternut squash
  • 4 TBS fermented almond butter (see note)
  • 1 TBS melted lard
  • 2 eggs
  • ¼ tsp sea salt
Additional Ingredients
  • About ¼ cup melted lard or butter to grease the waffle iron
Tools Needed
  • Food processor or high-powered blender
  • Waffle iron
  • Chopsticks (this is very helpful to get the waffles off in one piece)

instructions:

How to cook GAPS Friendly Waffle Recipe

  1. This recipe is quick to put together if you do a little prep work first!
  2. Prep the Fermented Almond Butter:
  3. At least 24 hours in advance, ferment the almond butter. Add 2 TBS whey to 1 cup almond butter. Stir. Leave at room temperature for 24 hours. This will keep in the fridge for at least 2 weeks.
  4. Prep the Butternut Squash:
  5. Cut the butternut squash in half and place face down on a baking sheet lined with parchment paper. Bake at 350 degrees for 35-45 min until soft. Remove the squash flesh and place in a bowl.
  6. For the GAPS Waffles:
  7. Combine all ingredients in a food processor and blend until very smooth and mixed.
  8. I recommend pouring the mixture into a bag and using it like a pastry bag. The more quickly you can get the waffle batter on the iron and close the lid, the better it turns out!
  9. When everything is ready, and the waffle iron is hot, use the pastry brush to spread fat on the upper and lower waffle irons. Do this as quickly as possible.
  10. Add batter to the waffle iron, then close the lid.
  11. There is a lot of moisture in this recipe, so expect a lot of steam!
  12. Wait for the green light to go on, and then another 30 seconds or so.
  13. Slowly open the waffle iron.
  14. Remove the waffles from the iron, using the chopstick in the groves in any areas it is sticking. Top with fried eggs, honey, date syrup, berries, homemade whipped cream, or anything you want to!
Created using The Recipes Generator