snacks

Almond Flour Bread with Italian Herbs

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

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

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

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

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

Ingredients for Italian Almond Bread with Herbs

  • 2 cups fermented almond flour

  • ¼ cup softened butter

  • 3 eggs

  • Herbs of your choice

  • 1 clove finely chopped garlic, fresh or fermented

Directions for Italian Almond Bread with Herbs

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

Preheat oven to 350.

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

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Finely dice the herbs of your choice.

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

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

Bake for about an hour.

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Slice and enjoy!


How to Make Almond Butter

Ingredients for Fermented Almond Butter

  • 3 cups Almonds

  • ½ cup Whey

  • Filtered Water

  • Salt

Directions for Fermented Almond Butter

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

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

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

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


Almond Butter

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Almond Butter

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

Mushroom Ketchup Recipe

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

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

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

Ingredients for Mushroom Ketchup

  • 30 oz Mushrooms

  • 2 tbsp Salt

  • 4 Bay Leaves

  • 1 chopped onion

  • 1 Lemon, zested

  • 1 tbsp finely grated horseradish, fresh or prepared

  • ¼ tsp cloves

  • Pinch of Cayenne Pepper

  • ½ tsp allspice

  • ¼ - ½ cup apple cider vinegar

Directions for Mushroom Ketchup

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

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

The mushrooms will begin reducing within a few minutes.

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

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

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

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

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

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

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Pour into a glass sealable jar.

Gluten Free GAPS Legal Onion Rings

As I’ve been healing and able to eat a larger variety of food, my taste buds have been seeking new and exciting tastes and I’ve found myself wanting to experiment more with cooking. These onion rings are my first foray into creating GAPS Legal fried foods.

My curiosity in figuring out if I could create fried food that was GAPS Legal was spurred by my new favorite YouTube channel, 18th Century Cooking by John Townsend. This sent my mind spinning on if I could create GAPS legal fried foods.

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These onion rings are legal on the GAPS Diet at stage 4! You can reserve the fat you use for frying to use again, as long as you don’t burn your fat.

Feel free to add additional flavors to the batter as you’d like!

Ingredients for Onion Rings:

  • Onions

  • 1 cup Fermented Almond Flour (see recipe)

  • 3 Eggs

  • 1 pint Lard (see recipe or store bought Fat Works)

  • 1 tsp Salt

  • Pepper


Directions for Onion Rings:

Heat lard in a pan on low heat. Be mindful of your fat because if it heats too fast, it will burn and you will have to throw it out and start over.

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

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

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

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

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Remove onions when they are golden brown. Drain off excess oil or the onion rings will get mushy.

If the onion rings are not salty enough, salt them to taste.

Enjoy!


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Gluten Free GAPS Legal Onion Rings

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Gluten Free GAPS Legal Onion Rings

  1. Heat lard in a pan on low heat. Be mindful of your fat because if it heats too fast, it will burn and you will have to throw it out and start over.
  2. Scramble three eggs in a shallow bowl with salt and pepper. Add in almond flour.
  3. Slice onion into thick rounds. Separate them into individual layers.
  4. Working directly next to the pan with lard, dunk your onion rounds piece by piece in the batter. Then place directly into the lard.
  5. Cook, turning as needed until they are golden brown in color.
  6. Remove onions when they are golden brown. Drain off excess oil or the onion rings will get mushy.
  7. If the onion rings are not salty enough, salt them to taste.
  8. Enjoy!
Created using The Recipes Generator

How to Make the Perfect Hard Boiled and Soft Boiled Eggs

Egg whites are best eaten cooked. They are very detoxifying when they’re raw and when they’re raw, they require a lot of things to properly digest them. All the necessary things needed for digestion are in egg yolks so it’s important to consume the egg whites and egg yolks at the same time. Egg yolks are best eaten raw or very lightly cooked. This keeps the fragile nutrients inside egg yolks intact.

If you are having digestive issues, you should eat egg whites cooked only. After you have healed, you can consume raw egg whites.*

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Dr. Natasha recommends that a child eats between three and six egg yolks a day and an adult should eat six to twelve. You may consume the whites with this if you are tolerating them or simply use the yolk only.

There are multiple recipes for using egg whites only or you can feed them to your dog or cat.

*Eating uncooked or raw eggs or feeding raw eggs to your pets can pose a risk to your health.

Keeping hard boiled eggs on hand is a great and easy protein on the go! If you want to take your hard boiled eggs one step further, check out my recipe on making mayo free deviled eggs.

Directions for Hard Boiled Eggs

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Fill a medium saucepan with cold water.

Add eggs.

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

Remove eggs from heat.

Let set for 5 minutes.

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Test if your egg is hard boiled by removing one from the pan and spinning it. A hard boiled egg will spin upright if the yolk is hard.

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

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Tap the end of the egg and peel the shell off. Enjoy! Try these Mayo Free Deviled Eggs 2 Ways with your Hard Boiled Eggs.


I love soft boiled eggs! It makes me feel like royalty whenever I eat them. The best part of this fancy seeming dish is it’s actually very simple to make!

Directions for Soft Boiled Eggs

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

Once water is boiling, add eggs.

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Boil for 5 to 6 minutes.

Rinse under cold water or add to an ice bath.

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


Hard Boiled Eggs

Author:
prep time: cook time: total time:

ingredients:

  • Eggs

instructions:

How to cook Hard Boiled Eggs

  1. Fill a medium saucepan with cold water.
  2. Add eggs.
  3. Bring eggs to a boil and cook for 5-6 minutes covered.
  4. Remove eggs from heat.
  5. Let set for 5 minutes.
  6. Test if your egg is hard boiled by removing one from the pan and spinning it. A hard boiled egg will spin upright if the yolk is hard.
  7. Rinse the eggs under cold water or place them in an ice bath.
  8. Tap the end of the egg and peel the shell off. Enjoy! Try these Mayo Free Deviled Eggs 2 Ways with your Hard Boiled Eggs.
Created using The Recipes Generator

Soft Boiled Eggs

Author:
prep time: cook time: total time:

ingredients:

  • Eggs

instructions:

How to cook Soft Boiled Eggs

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

Mayo Free Deviled Eggs Recipe

Mayo Free GAPS Legal Deviled Eggs 2 Ways

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

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

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

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

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

Enjoy these GAPS Legal Deviled Eggs, 2 Ways!

Dairy Free Deviled Eggs with Avocado

Ingredients for Avocado Deviled Eggs

  • 6 eggs

  • 1 medium or ½ cup Avocado

  • 1 tsp Mustard Powder

  • 1 tbsp of water

  • 1 tsp Vinegar

  • ½ tsp Honey

  • ¼ tsp Salt

  • Lemon

  • Chili Powder (optional)

  • Paprika (optional)

  • Cilantro (optional)

Directions for Avocado Deviled Eggs

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

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

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

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.

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

Crumble the egg yolks with a fork.

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Mash the avocado into the egg yolks with a fork.

Add mustard powder to the egg yolk mixture.

Add water and vinegar to mixture. Mix well.

Add honey, salt and lemon. Mix well.

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Fill the egg whites with a generous scoop.

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

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

For a spicier egg, add more mustard powder!

These are legal on GAPS stage 4.


Sour Cream Deviled Eggs

Ingredients for Deviled Eggs with Sour Cream

  • 6 eggs

  • ½ c Sour Cream

  • 1 tbsp Room Temperature Butter

  • 1 - 1 ½ tsp Vinegar

  • 1 tsp Honey

  • ¼ tsp Mustard Powder

  • ⅛ tsp salt

  • Paprika (optional)

Directions for Deviled Eggs with Sour Cream

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

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

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

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

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

Cut the peeled eggs in half.

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.

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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.
Created using The Recipes Generator

Mayo Free Deviled Eggs with Sour Cream

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Mayo Free Deviled Eggs with Sour Cream

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

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 Legal Trail Mix Recipe

With all the hiking and camping that happens in Colorado, trail mix is almost a main food group. But commercial trail mixes contain candy, sweetened fruit, and unprepared nuts: not the superfoods they claim to be! This can be problematic if you are following a dietary protocol... you can't buy GAPS legal trail mix very easily! Fortunately, trail mix is fairly easy to make, and when you make your own, you can ensure the preparation (and ingredients) are exactly what you want! Below is a recipe for trail mix. Please explore beyond my ideas! You may figure out the next winning combination. If you do, make sure you share it with us in the comments! Enjoy!

GAPS Friendly Trail Mix Ingredients

  • Homemade or Store Bought Yogurt for the Whey

  • Salt

  • Filtered Water

  • Nuts of Your Choice, such as Almonds, Cashews and Walnuts

  • Seeds of Your Choice, such as Pumpkin Seeds

  • Dried Fruit of Your Choice. I used Raisins and Dried Pineapple.

  • Carob Chips or Chocolate Chips (if you can tolerate them in your diet or on your GAPS Stage)

A Note About Nuts and Seeds: Be sure to buy raw and organic nuts (not roasted and salted), except raw cashews. Raw cashews cannot be purchased; they're poisonous!

Directions for making your own trail mix

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Using homemade or store bought yogurt, strain out whey. Rinse the nuts and seeds that you want to use through cold water.

DIY-Trail-Mix-Properly-Prepared-Grains-GAPS-Trail-Mix-GAPS-GORP-GAPS-Diet-Snack-What-to-eat-on-the-gaps-diet

Fill jars and bowls with filtered water. Keeping each kind of nut and seed in it's own separate bowl, add 1/4 cup whey to each jar and bowl.

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Let nuts and seeds soak and ferment. Most nuts and seeds need 24 hours for proper fermentation. Cashews and pumpkin seeds take only 8 though!

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After 24 hours, take the nuts out and set them either on dehydrator trays or on baking sheets lined with parchment paper. Let them dry until they become crispy, preferably keeping them under 110° to keep the enzymes live.

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Mix any amount of crispy nuts with dried fruit. I used dried pineapples and raisins but you can use any dried fruit that you like and are tolerating! You can also add chocolate or carob chips to your mixture, if you can tolerate them.

DIY-Trail-Mix-Properly-Prepared-Grains-GAPS-Trail-Mix-GAPS-GORP-GAPS-Diet-Snack-What-to-eat-on-the-gaps-diet

Store your trail mix in small baggies for a portable trail snack!


GAPS Legal Trail Mix

Author:
prep time: cook time: total time:

ingredients:

  • Homemade or Store Bought Yogurt for the Whey
  • Salt
  • Filtered Water
  • Nuts of Your Choice, such as Almonds, Cashews and Walnuts
  • Seeds of Your Choice, such as Pumpkin Seeds
  • Dried Fruit of Your Choice. I used Raisins and Dried Pineapple.
  • Carob Chips or Chocolate Chips (if you can tolerate them in your diet or on your GAPS Stage)

instructions:

How to cook GAPS Legal Trail Mix

  1. Using homemade or store bought yogurt, strain out whey. Rinse the nuts and seeds that you want to use through cold water.
  2. Fill jars and bowls with filtered water. Keeping each kind of nut and seed in it's own separate bowl, add 1/4 cup whey to each jar and bowl.
  3. Let nuts and seeds soak and ferment. Most nuts and seeds need 24 hours for proper fermentation. Cashews and pumpkin seeds take only 8 though!
  4. After 24 hours, take the nuts out and set them either on dehydrator trays or on baking sheets lined with parchment paper. Let them dry until they become crispy, preferably keeping them under 110° to keep the enzymes live.
  5. Mix any amount of crispy nuts with dried fruit. I used dried pineapples and raisins but you can use any dried fruit that you like and are tolerating! You can also add chocolate or carob chips to your mixture, if you can tolerate them.
  6. Store your trail mix in small baggies for a portable trail snack!
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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.
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