Real Food Recipes

Gluten Free Baking Round Up

Baking without gluten doesn't mean your end product will lack flavor. I love baking and experimenting with creating recognizable treats in a whole new real food way. The recipes gathered below are delicious and all made with real, whole food ingredients! They are all gluten free, and some are dairy and egg free as well. If you are on the GAPS Diet, doing Paleo or following the Whole 30 Diet, you can create any of these recipes!

The key to most of these recipes is fermented almond flour. Fermenting the almond flour makes it easier for your body to digest. Fermenting the flour takes 24 hours so be sure to plan in advance if you're baking of these treats!

Choose one or choose several but get to baking!

Which is your favorite gluten free baking treat?

Let us know in the comments below!

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Gluten Free Brownies Recipe

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.”

Gluten Free, Dairy Free, Egg Free

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Gluten Free Almond Cookies Recipe

These treats are reminiscent of our family’s community famous chocolate chip cookies but they’re totally gluten free.

Gluten Free, Dairy Free

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Gluten Free Strawberry Rhubarb Pie Recipe

Strawberry rhubarb pie has always been one of my favorites! This recipe has a fermented pie crust that you can use for other recipes as well!

Gluten Free, Dairy Free, Egg Free

Gluten Free Pumpkin Pie Recipe

This recipe combines the fermented almond crust of Monica Corrado of Simply Being Well, and the pumpkin filling of Sally Fallon in Nourishing Traditions

Gluten Free, Dairy Free

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Gluten Free Snickerdoodle Cookie Recipe

Snickerdoodles are a mixture of tart and sweet. They are another cookie I grew up making at Christmastime, and this one passed the family taste test!

Gluten Free, Dairy Free, Egg Free

Gluten Free Zucchini Bread Recipe

The key for this zucchini bread is using sour cream (you could also substitute in a full-fat yogurt) as the fat. As a cultured food, sour cream helps make the bread lighter as well.

Gluten Free

Easy Real Food Ratatouille Recipe

GAPS Legal Ratatouille Recipe

I am very excited to share this recipe with you, and honored to give credit to Shaye at The Elliot Homestead for the original recipe (which I adapted with few changes). I highly encourage you to check out her webpage. She has amazing and delicious home-grown food recipes, and I have never tried anything of hers that I didn't like!

This recipe is a warm and filling side, and can even function as a meal on days your body is wanting very little meat. The lard creates a stoutness to this recipe that fills you up without making it feel like a heavy meal. Remember, we need fat-soluble vitamins to help us absorb the nutrients from vegetables, even after we cook them (check out more about this in The One About Fat blog I wrote a while back).

In addition to being a lighter meal at times, I have found this recipe to be a wonderful support food when I am stressed, cold or tired and need a little more in the way of carbohydrates and fat. Because that's pretty much what this is!

I hope you enjoy this recipe as much (and as many times) as I do!

Onward!

A few cooking tips before we get started:

  1. Use fat and salt liberally and with each new vegetable addition. Each vegetable needs some salt all on it's own to make it delicious, and if you are running low on fat, add some more!!!

  2. As Shaye taught me, cooking each vegetable separately is what makes all the difference in this dish. This recipe does take time to prepare, but is well worth the effort.

  3. To best manage your time you can either pre-cut all the vegetables (even the night before) so all have to do is remove, add, stir and wait for time to pass in cooking. You can then do other tasks around the kitchen while your vegetables cook. OR you can focus all your time on this dish (as the instructions are below). Chop the next vegetable while the previous one is cooking. This fills your time almost perfectly until the next one, but you will be working solid on this dish that entire time—don't plan to do other things while this dish is cooking. I much prefer this way, I can give full attention to the dish, which I think often makes food taste better!

  4. Make a large batch! I make this for me and it lasts a couple days before I eat it all. Days of happiness.

Ingredients

  • 1 eggplant

  • 2-3 zucchini (depending on size)

  • 1 medium yellow onion

  • 6 organic tomatoes

  • 6-8 whole garlic cloves

  • 2 large sprigs Thyme

  • 3 Bay leaves

  • Lard or tallow (can use avocado oil, but lard is best!)

Directions

Ratatouille is an easy dish to prepare because you chop and cook the onions, squash, and eggplant, garlic, and tomatoes in layers. This is a GAPS Legal, Whole 30, Paleo friendly recipe that can be made all year long. Recipe by certified GAPS Practitioner and holistic healthcare provider in Northern Colorado, Amy Mihaly.

Roughly chop onion and dice the eggplant.

Heat enough fat in a large, deep cast iron skillet to coat the bottom of the pan, about half a cup. Warm on low heat.

Ratatouille is an easy dish to prepare because you chop and cook the onions, squash, and eggplant, garlic, and tomatoes in layers. This is a GAPS Legal, Whole 30, Paleo friendly recipe that can be made all year long. Recipe by certified GAPS Practitioner and holistic healthcare provider in Northern Colorado, Amy Mihaly.

Add onion and garlic to skillet. Add thyme sprigs in whole and bay leaves. Cook on medium heat until the onions are soft.

Remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the onions, reserving as much oil as possible in the pan. Add onions to a dish with a lid. Cover and set aside.

Add eggplant, a good pinch of salt, and the garlic, bay leaves and thyme back to the skillet. You will also need to add another 1-2 more tablespoons of fat, since the eggplant soaks it up. Cook on low-medium heat until soft. If you need to move the process along, you can add a little water and cover to help the eggplant steam. Steam the eggplant for 8 minutes, then uncover and sauté on medium heat to finish it up.

Ratatouille is an easy dish to prepare because you chop and cook the onions, squash, and eggplant, garlic, and tomatoes in layers. This is a GAPS Legal, Whole 30, Paleo friendly recipe that can be made all year long. Recipe by certified GAPS Practitioner and holistic healthcare provider in Northern Colorado, Amy Mihaly.

While the eggplant is cooking, slice the zucchini. I recommend that you cut into quarters to cook faster (I forgot to for the picture!)

When the eggplant is soft, remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the eggplant, reserving as much oil as possible in the pan. Add the eggplant to the same dish with a lid as the onions.

Add an extra tablespoon of oil to the pan. Add zucchini to skillet, along with the garlic, bay leaves and thyme sprigs.

Cook zucchini with lid on until soft, stirring occasionally.

Ratatouille is an easy dish to prepare because you chop and cook the onions, squash, and eggplant, garlic, and tomatoes in layers. This is a GAPS Legal, Whole 30, Paleo friendly recipe that can be made all year long. Recipe by certified GAPS Practitioner and holistic healthcare provider in Northern Colorado, Amy Mihaly.

Add tomatoes to skillet and cook just a couple minutes, until they are almost soft.

Add onion and eggplant back to pan. Mix and allow everything to cook together for a couple minutes, melding the flavors.

This is great served hot or cold. The flavors meld with time, making leftovers even better, if that's possible!

Ratatouille is an easy dish to prepare because you chop and cook the onions, squash, and eggplant, garlic, and tomatoes in layers. This is a GAPS Legal, Whole 30, Paleo friendly recipe that can be made all year long. Recipe by certified GAPS Practitioner and holistic healthcare provider in Northern Colorado, Amy Mihaly.
Ratatouille is an easy dish to prepare because you chop and cook the onions, squash, and eggplant, garlic, and tomatoes in layers. This is a GAPS Legal, Whole 30, Paleo friendly recipe that can be made all year long. Recipe by certified GAPS Practitioner and holistic healthcare provider in Northern Colorado, Amy Mihaly.

Ratatouille

Author:
prep time: cook time: total time:

ingredients:

  • 1 eggplant
  • 2-3 zucchini (depending on size)
  • 1 medium yellow onion
  • 6 organic tomatoes
  • 6-8 whole garlic cloves
  • 2 large sprigs Thyme
  • 3 Bay leaves
  • Lard or tallow (can use avocado oil, but lard is best!)

instructions:

How to cook Ratatouille

  1. Roughly chop onion and dice the eggplant.
  2. Heat enough fat in a large, deep cast iron skillet to coat the bottom of the pan, about half a cup. Warm on low heat.
  3. Add onion and garlic to skillet. Add thyme sprigs in whole and bay leaves. Cook on medium heat until the onions are soft.
  4. Remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the onions, reserving as much oil as possible in the pan. Add onions to a dish with a lid. Cover and set aside.
  5. Add eggplant, a good pinch of salt, and the garlic, bay leaves and thyme back to the skillet. You will also need to add another 1-2 more tablespoons of fat, since the eggplant soaks it up. Cook on low-medium heat until soft. If you need to move the process along, you can add a little water and cover to help the eggplant steam. Steam the eggplant for 8 minutes, then uncover and sauté on medium heat to finish it up.
  6. While the eggplant is cooking, slice the zucchini. I recommend that you cut into quarters to cook faster (I forgot to for the picture!)
  7. When the eggplant is soft, remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the eggplant, reserving as much oil as possible in the pan. Add the eggplant to the same dish with a lid as the onions.
  8. Add an extra tablespoon of oil to the pan. Add zucchini to skillet, along with the garlic, bay leaves and thyme sprigs.
  9. Cook zucchini with lid on until soft, stirring occasionally.
  10. Add tomatoes to skillet and cook just a couple minutes, until they are almost soft.
  11. Add onion and eggplant back to pan. Mix and allow everything to cook together for a couple minutes, melding the flavors.
  12. This is great served hot or cold. The flavors meld with time, making leftovers even better, if that's possible!
Created using The Recipes Generator

Russian Custard

GAPS Legal Custard Dessert

Russian custard is a delicious desert or afternoon snack. It is rich, and just sweet enough. You can whip it up in just a few minutes, and it is easy to double or triple to feed another (or more for yourself).

Russian custard is just two ingredients: raw egg yolks and honey. Don't let the raw egg yolk stop you! The texture and taste of the custard are very different than that of a raw egg yolk. I've had multiple people express their pleasant surprise at how much they like it (despite being reluctant to try it because of the egg yolks). So give it a try—it just might become a favorite of yours!

For people on GAPS, this recipe is legal as early as Intro Stage 2

Russian Custard Recipe

Ingredients for Russian Custard:

  • 2 Eggs*

  • 1/2 - 1 tsp Honey

*As per the usual warning, eating undercooked or raw eggs may increase your risk of foodborne illness.

You can multiply this recipe for as many servings as you want. The above ratio is for one serving.

Directions for Russian Custard:

This custard recipe is no bake and includes only two ingredients. It's dairy free and gluten free. It makes for a delicious dessert for one or you can multiple it for as many servings as you like. The entire recipe takes about five minutes. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Separate the egg yolks from the egg whites. Place the yolks in a separate bowl.

This custard recipe is no bake and includes only two ingredients. It's dairy free and gluten free. It makes for a delicious dessert for one or you can multiple it for as many servings as you like. The entire recipe takes about five minutes. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add honey to the egg yolks. I find 1/2 tsp of honey to be plenty and very sweet. You can add more if you need it. Or less.

This custard recipe is no bake and includes only two ingredients. It's dairy free and gluten free. It makes for a delicious dessert for one or you can multiple it for as many servings as you like. The entire recipe takes about five minutes. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Beat the egg yolks with a whisk until they are thick and change color. They should look much lighter, with a little white undertone. This takes about five minutes. A fork does not work well for whisking!

This custard recipe is no bake and includes only two ingredients. It's dairy free and gluten free. It makes for a delicious dessert for one or you can multiple it for as many servings as you like. The entire recipe takes about five minutes. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Serve in a small bowl for a delicious dessert or mid-afternoon snack.

This custard recipe is no bake and includes only two ingredients. It's dairy free and gluten free. It makes for a delicious dessert for one or you can multiple it for as many servings as you like. The entire recipe takes about five minutes. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Russian Custard

Author:
prep time: cook time: total time:

ingredients:

  • 2 Eggs*
  • 1/2 - 1 tsp Honey
  • *As per the usual warning, eating undercooked or raw eggs may increase your risk of foodborne illness.
  • You can multiply this recipe for as many servings as you want. The above ratio is for one serving.

instructions:

How to cook Russian Custard

  1. Separate the egg yolks from the egg whites. Place the yolks in a separate bowl.
  2. Add honey to the egg yolks. I find 1/2 tsp of honey to be plenty and very sweet. You can add more if you need it. Or less.
  3. Beat the egg yolks with a whisk until they are thick and change color. They should look much lighter, with a little white undertone. This takes about five minutes. A fork does not work well for whisking!
  4. Serve in a small bowl for a delicious dessert or mid-afternoon snack.
Created using The Recipes Generator

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.

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Hollandaise Sauce with Limes

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Hollandaise Sauce with Limes

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

Swedish Gravlax Recipe

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

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

Swedish Gravlax Recipe

Ingredients for Swedish Gravlax:

  • ½ lb Fresh Wild Caught Salmon

  • Fresh Dill

  • Freshly Coarsely Ground Black Pepper

  • 4 cup Room Temperature Filtered Water

  • 1 tbsp Honey

  • 1 ½ tbsp Salt

Directions for Swedish Gravlax:

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

Thinly slice the fish.

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Place fish slices into a deep tray.

Sprinkle with dill sprigs and pepper.

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

Holiday Treat Round Up

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Tis the season for party treats:

Cookies and fudge, and brownies, Yum, yum!

Holidays can be a chaotic time, so I wanted to lessen your holiday stress by sending to you all the healthy treat recipe from my blog in one convenient email!

And even though these treats are healthy and full of good fat and real sweeteners, they are also delicious and can be taken with pride to any holiday gathering. But really, they also never need to leave your house 😉. You and your family can enjoy the whole batch!

There are lots to choose from! Pick a treat (or two) and get baking!

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Chocolate Peppermint Coconut Fudge and Citrus Coconut Fudge

Fudge is a delicious holiday recipe and easy to share with family and friends!

Read Now

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.

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.

Better Than Brownies

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.”

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Almond Cookies

These treats are reminiscent of our family's community famous chocolate chip cookies.

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Snickerdoodle Cookies

Snickerdoodles are a mixture of tart and sweet. They are another cookie I grew up making at Christmastime, and this one also passed the family taste test!

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Buckeye Cookies

The roots for this recipe go deep in our family. These no-bake cookies are egg free, and casein and lactose free (contains whey and butter). They are also coconut free!

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Christmas Wreath Cookies

This is my favorite cookie to bring to a cookie exchange because it's so unique.

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Strawberry Rhubarb Pie

Strawberry rhubarb pie has always been one of my favorites!

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Pumpkin Pie

This recipe is combing the fermented almond crust of Monica Corrado of Simply Being Well, and the pumpkin filling of Sally Fallon in Nourishing Traditions

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Zucchini Bread

Fermenting the flour creates a lighter, fluffier end product. But that’s not all! Fermenting is one of the three processes that can be used to make nuts more digestible.

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Raw Milk Chocolate Pudding

The most frequent comment about this pudding (besides “yum”, “delicious”, and “mmm…”) is that it tastes just like a chocolate pudding cup!

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Homemade Red Hots

I’ll admit that when I make the Christmas Wreaths in the future I may use store red hots… and tell people they are just for decoration and to pick them off. Because making homemade red hots is a labor of love. There is no other way to put it.

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Caramel Candy and Caramel Sauce

Several years ago I discovered that the mythical candy known as caramel was actually fairly simple to make. 

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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

Almond Flour Cookies with Cacao Nibs

GAPS Legal Almond Cookies

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

Ingredients for gaps legal chocolate chip cookies

  • 2 cups Almond Flour

  • ¼ cup Whey

  • 2 large eggs

  • 1/3 cup Room Temperature Coconut Oil

  • 1 tsp Baking Soda

  • ½ tsp Vanilla

  • ⅛ tsp Salt

  • ¼ cup Honey (or ⅓ cup date syrup)

  • ⅛-¼ cup Raw Cacao Nibs

Directions for chocolate chip cookies on the gaps diet

gaps-legal-chocolate-chip-cookies-with-almond-flour-fermented-almond-flour-cookies-what-to-do-with-fermented-almond-flour

24 Hours in Advance

Add whey to almond flour. Stir to moisten.

Leave covered on counter for 24 hours to ferment.

gaps-legal-chocolate-chip-cookies-with-almond-flour-fermented-almond-flour-cookies-what-to-do-with-fermented-almond-flour

The Next Day

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

gaps-legal-chocolate-chip-cookies-with-almond-flour-fermented-almond-flour-cookies-what-to-do-with-fermented-almond-flour

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

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

gaps-legal-chocolate-chip-cookies-with-almond-flour-fermented-almond-flour-cookies-what-to-do-with-fermented-almond-flour

Add cacao nibs to dough mixture.

Remove baking sheet from oven. Line with parchment paper.

gaps-legal-chocolate-chip-cookies-with-almond-flour-fermented-almond-flour-cookies-what-to-do-with-fermented-almond-flour

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

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

gaps-legal-chocolate-chip-cookies-with-almond-flour-fermented-almond-flour-cookies-what-to-do-with-fermented-almond-flour

Almond Flour Cookies with Cacao Nibs

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Almond Flour Cookies with Cacao Nibs

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

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

roasted-sweet-potatoes-how-to-make-sweet-potatoes-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps

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.

roasted-sweet-potatoes-how-to-make-sweet-potatoes-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps

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

roasted-sweet-potatoes-how-to-make-sweet-potatoes-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps

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.

roasted-sweet-potatoes-how-to-make-sweet-potatoes-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps

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.

roasted-sweet-potatoes-how-to-make-sweet-potatoes-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps

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

roasted-butternut-squash-with-marshmellows-how-to-make-butternut-squash-with-marshmallows-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps

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.

IMG_17roasted-butternut-squash-with-marshmellows-how-to-make-butternut-squash-with-marshmallows-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps91.jpg

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

IMG_1758.jpg

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.

roasted-butternut-squash-with-marshmellows-how-to-make-butternut-squash-with-marshmallows-on-gaps-gaps-diet-thanksgiving-meals-holiday-meals-on-the-gaps-diet-what-do-i-eat-on-gaps

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!
Created using The Recipes Generator

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!
Created using The Recipes Generator

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

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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!

Mayo Free Deviled Eggs Recipe

Mayo Free GAPS Legal Deviled Eggs 2 Ways

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

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

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

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

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

Enjoy these GAPS Legal Deviled Eggs, 2 Ways!

Dairy Free Deviled Eggs with Avocado

Ingredients for Avocado Deviled Eggs

  • 6 eggs

  • 1 medium or ½ cup Avocado

  • 1 tsp Mustard Powder

  • 1 tbsp of water

  • 1 tsp Vinegar

  • ½ tsp Honey

  • ¼ tsp Salt

  • Lemon

  • Chili Powder (optional)

  • Paprika (optional)

  • Cilantro (optional)

Directions for Avocado Deviled Eggs

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

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

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

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

Cut the peeled eggs in half.

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

Crumble the egg yolks with a fork.

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Mash the avocado into the egg yolks with a fork.

Add mustard powder to the egg yolk mixture.

Add water and vinegar to mixture. Mix well.

Add honey, salt and lemon. Mix well.

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Fill the egg whites with a generous scoop.

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

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

For a spicier egg, add more mustard powder!

These are legal on GAPS stage 4.


Sour Cream Deviled Eggs

Ingredients for Deviled Eggs with Sour Cream

  • 6 eggs

  • ½ c Sour Cream

  • 1 tbsp Room Temperature Butter

  • 1 - 1 ½ tsp Vinegar

  • 1 tsp Honey

  • ¼ tsp Mustard Powder

  • ⅛ tsp salt

  • Paprika (optional)

Directions for Deviled Eggs with Sour Cream

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

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

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

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

Cut the peeled eggs in half.

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

Set the egg whites onto a plate.

Crumble the egg yolks with a fork.

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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.

Honey Roasted Chicken Recipe

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

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

Recipe Adapted from The Paleo Project by Dr. Marc Bubbs

GAPS Legal Honey Roasted Chicken Recipe Ingredients

  • 1/4 tsp ground cloves

  • 1/8 tsp ground ginger

  • 1/4 tsp ground nutmeg

  • 1/4 tsp cinnamon

  • 1 tbsp salt

  • 9 cloves of garlic

  • 2 tbsp Raw Honey

Directions for gaps legal roasted chicken with honey

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Preheat oven to 500 degrees.

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

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

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

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

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

Add all garlic cloves to chicken cavity.

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

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

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Remove chicken from oven. Baste chicken with juice drippings.

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

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Let the chicken rest for 20 minutes.

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

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

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

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

Liver Pâté Recipe

Liver pâté makes me feel like I am eating a treat when I'm really eating something healthy—very healthy and good for me! You can make pate out of any type of liver, but chicken liver is the most mild, so that is a great one to start with if you are not used to eating liver. Once you make this delicious mixture, you can eat it many ways. Honestly, I mostly just eat it by the spoonful, but there are many other ways you can eat pate, including the ones listed below. After you make this wonderful superfood, let us know in the comments your favorite ways to spice and eat pate.

Ways to Eat liver Pate:

  • It’s good on it’s own

  • Spread it on crackers or bread if you are not following the GAPS diet

  • Create GAPS Legal “crackers” with slices of avocado or zucchini

  • Layer with fermented veggies like cabbage or sauerkraut

  • Spread on pieces of cheese

  • Dip veggies such as carrot sticks,

  • Add the pate to lean meats like chicken or turkey or game meat like venison or turkey to give it a boost of fat

GAPS Legal Liver Pate Ingredients

  • ½ c Liver

  • Butter or lard

  • 2 tbsp chopped Onion

  • 3 cloves of Garlic

  • Spices

    • 1/16 tsp nutmeg, cloves and ginger

    • ¼ tsp of cinnamon

    • ¼ to ½ tsp Salt

  • 2 small pans

  • Blender or Food Processor

Directions for making liver pate for the gaps diet

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Roughly chop about 2 tbsp of an onion. The smaller you chop your onion, the quicker it will cook but careful - too small and it’s easy to burn!

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Add about ½ inch of water to a pan. Add liver to pan to poach.

After 2-3 minutes, flip the liver to poach the other side.

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Add butter or lard to a small skillet.  Add the onions to the skillet, stir. Add the garlic to the skillet.

The liver is done when it is still a little pink inside but not red. A little blood coming out of the liver when it’s done. If the juices are all clear, the liver is overcooked.

Add liver to the food processor or blender. Process quickly on its own.

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Add cooked onions and garlic to food processor or blender. Add enough fat so that the ratio is about 40% fat, 60% liver, about 3 tbsp for ½ cup of liver. Lard has less of a flavor than butter, butter will give your pate a different flavor.Blend until smooth.

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Add spices and ¼ tsp salt to the blender or food processor. Blend until smooth. If needed, add remaining ½ tsp of salt.

Serve pate warm or chilled.

Butternut Squash GAPS Pancakes Recipe

This recipe was adapted from the GAPS Pancake Recipe in the Gut and Psychology Syndrome book by Dr. Natasha Campbell. Makes 3 Pancakes.

GAPS Legal Pancakes Ingredients

  • 1/2 c. cooked Butternut Squash

  • 3 Farm Fresh Eggs

  • Fat such as lard, butter or sour cream

  • Salt

  • Toppings such as date syrup or cinnamon

  • Food Processor or Blender

Directions for gaps legal pancakes

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Cut butternut squash into halves. Deseed and bake face down on a parchment lined baking tray for 40 minutes at 400 degrees until very soft.

When squash has cooled and can be handled, scoop out the flesh with a spoon into a large bowl.

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Add squash, eggs and fat to blender. For every 1/2 cup of squash, add 3 eggs, 1 tbsp of fat and 2 pinches of salt. The traditional GAPS pancake recipe uses almond butter to thicken instead of fat. Since this is a nut free recipe, I used fat to thicken instead. Blend until smooth.

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Add a couple tablespoons of fat to a pan. Heat on low heat until oil is simmering.

Make sure your fat is glistening in the pan before adding your pancake batter. You can also add one drop of water into the pan. If it sizzles, the oil is ready.When pan is ready, add scoop of pancake batter. Cook pancake on low heat for about 10 minutes.

You can cook multiple pancakes at a time but I’ve had the best luck cooking one at a time!

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]Similar to traditional pancakes, they will bubble on top when they are ready to flip.

Cook on the second side for about two to three minutes. Be careful - this second side will cook much faster than the first!

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Once cooked, add butter. Keep as a savory pancake or for a sweeter treat, add date syrup or cinnamon. Do not add cinnamon to the mixture before you cook - it will burn!

Notes:If your fat gets too hot and burns, rinse your pan out and start with new fat for the next pancake. Otherwise, all the pancakes will taste burn.

Blackened and burnt sections of the pancake contain high levels of carbon, which is difficult to digest. These should be avoided as much as possible on the introduction stages of the GAPS diet.

Whole Roasted Chicken with Salt Recipe

GAPS Legal Roasted Chicken with Salt Ingredients

  • Chicken

  • Salt, about 2 tbsp

  • Parchment Paper

  • Aluminum Foil

Directions for roasted chicken with salt

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Preheat oven to 400 degrees. I like to start hot so that the skin cooks and then turn the oven down after it’s been cooking for 15 minutes so it holds the juices in.

Pour your salt into a bowl so you don’t contaminate the rest of the salt.

Rinse and pat dry chicken, inside and outside. Remove the giblets and set aside.

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Rub salt all over the chicken, taking care to put salt inside the chicken cavity.

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Rinse the giblets. Add the giblets to the inside of the cavity.

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Cover with unbleached parchment paper and tinfoil. You don’t want aluminum foil to touch your food. You can also use a dutch oven pan and omit the parchment paper/aluminum foil covering.

Put in the oven.

After about 15 minutes, turn the oven down to 350.

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After an hour, check the chicken temperature. Continue cooking chicken for an additional 45 minutes.

Remove foil and parchment paper covering for about the last 5-10 minutes of cooking to brown up the skin. Chicken is done when it reaches 165 internal temperature on a meat thermometer.

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Let the chicken rest for 20 minutes.

Carve chicken. Because of it’s plain flavor, it can be served alongside any other vegetable side. Or, after eating the skin warm, you can also let the chicken cool and use it in other recipes  such as chicken salad or chicken soup.

Homemade Traditional and Gluten Free Playdough Recipe with Cassava Flour

I remember having so much fun with Playdoh as a kid! Building and sculpting - the play was endless. Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. In my opinion, this version actually worked better than the original! The playdoh was less sticky and held it's shape much better. It was much easier to sculpt with. A true win-win! These recipes are adapted from DIY Natural's Homemade Playdough Recipe.

Traditional Playdough Recipe Ingredients

  • 1 Cup Flour

  • 1/4 Cup Salt

  • 1/2 Cup Water

  • Food Coloring (I used natural food coloring.)

Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. Gluten free and traditional homemade playdough recipe by holistic healthcare provider and Certified GAPS Practitioner Amy Mihaly.

Combine flour and salt in a bowl.

Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. Gluten free and traditional homemade playdough recipe by holistic healthcare provider and Certified GAPS Practitioner Amy Mihaly.

In a separate bowl or cup, add food coloring to water. I added half of a packet, but you can add more if you want a richer color.

Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. Gluten free and traditional homemade playdough recipe by holistic healthcare provider and Certified GAPS Practitioner Amy Mihaly.

Stir water & food coloring mixture into flour and salt. Stir to combine.

When mixture is combined, knead for several minutes.

Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. Gluten free and traditional homemade playdough recipe by holistic healthcare provider and Certified GAPS Practitioner Amy Mihaly.

Add flour as needed in small amounts, less than 1 tsp at a time, until the dough is no longer sticky.

Store in a plastic bag without air.


Gluten Free Playdough Recipe Ingredients

  • 1 Cup Cassava Flour

  • 1/4 Cup Salt

  • 3/4 Cup Water

  • Food Coloring (I used natural food coloring.)

Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. Gluten free and traditional homemade playdough recipe by holistic healthcare provider and Certified GAPS Practitioner Amy Mihaly.

Combine flour and salt in a bowl.

Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. Gluten free and traditional homemade playdough recipe by holistic healthcare provider and Certified GAPS Practitioner Amy Mihaly.

In a separate bowl or cup, add food coloring to ½ cup hot water. I used half a packet, you can add more if you want a richer color.

Homemade playdough is easy to make and there's a good chance you have all the ingredients you need on hand already! I wanted to experiment with a gluten free version of the playdough recipe for my friends who have children with gluten allergies. Gluten free and traditional homemade playdough recipe by holistic healthcare provider and Certified GAPS Practitioner Amy Mihaly.

Add water and food coloring mixture into flour and salt. Stir to combine.

Once combined, knead into a ball.

Add ¼ cup more hot water slowly and knead until dough is no longer crumbling or falling apart.