How to Prepare Vegetables

Vegetables are SO versatile. There’s endless ways to season them and eat them. They can be fermented, roasted, fried, or eaten raw. Plants like fruits and vegetables cleanse our bodies. They help our bodies to process and remove the toxins that we are exposed to on a daily basis from the environment around us, even if we do our best to avoid toxins. We mostly benefit from the fiber, antioxidants, enzymes, and other detoxifying substances.

Summer is the time that vegetables shine! Many people are pulling beautiful zucchini, tomatoes, beans, peppers and greens out of their gardens. Fresh vegetables are in season, and you may find yourself desiring them more than usual. Go with it!

Below are a few recipes for how to use the vegetables that you grow in your gardens. If you need help sourcing vegetables without having a garden, check out this blog. To learn about vegetable quality, this blog can help.

Fermented Vegetables

Vegetable Medley

This recipe contains five different vegetables: beets (good for liver and blood cleansing), cabbage (stimulates digestion), carrots (contain vitamin A), and cauliflower (makes it taste better, believe me), and garlic (good for immune support). It makes a very rich and flavorful liquid, which is also a wonderful probiotic drink.

Gluten Free, Dairy Free, Egg Free

Simple Roasted Beets

Not only are beets high in many vitamins and minerals, including vitamin C, beets have been shown to lower blood pressure, detoxify the body (especially by cleansing the blood and the liver), fight inflammation, boost stamina in workouts, and more!

Gluten Free, Dairy Free, Egg Free

Beet Kvass

Beet Kvass is a liver tonic. Anyone can make this simple fermented drink! It requires only a few ingredients, and only a few minutes to “put up.”

Want to learn how? Good!

Gluten Free, Dairy Free, Egg Free


While good quality sauerkraut can be obtained in most stores now, I still prefer to make my own as I think it tastes the best. I put a lot of love and anticipation into my sauerkraut, as I don’t eat it until it has been fermenting for at least three months.

Gluten Free, Dairy Free, Egg Free


Cabbage Tonic

This cabbage tonic can be taken from the beginning of the Intro Diet of GAPS. Use this tonic daily to help change your gut flora.

Gluten Free, Dairy Free, Egg Free


Vegetables in Soups


Cabbage Soup

I love this cabbage soup. Maybe it’s because of my German roots. Try cutting your cabbage into long strips to resemble noodles for pasta loving children. 

Gluten Free, Dairy Free, Egg Free


Raw Vegetables

Carrot Raisin Dessert

This is a quick and easy recipe to whip up. It’s a GAPS Legal dish but is sure to be a crowd pleaser even for those who aren’t on GAPS.

While technically a salad, this is a very sweet dish. I recommend consuming it at the end of a meal as a treat.

Gluten Free, Dairy Free

GAPS Milkshake

This recipe is a simple, but powerful one! It is called the GAPS™ milkshake, and it packs a powerful punch! This delicious, satisfying and helpful beverage is a wonderful way to daily consume your freshly-pressed juices, and can even be a meal.

Gluten Free, Dairy Free

Cooked Vegetables

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!

Gluten Free, Dairy Free, Egg Free

Steamed Broccoli

My main reason for eating broccoli is to use it as a vehicle for butter. Need I say more?

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

Gluten Free, Dairy Free

Spinach & Artichoke Dip

This Chicken Tortilla Soup recipe is a result of me expanding my horizons in genres of food that I cook and eat! It wasn’t too spicy, and it’s different than plain meat stock that you typically eat on Stage 1. There were tons of suggestions about different ways to make it, so it’s also easy to switch up to match your tastes.

Gluten Free, Dairy Free, Egg Free

Wilted Salad

Wilted lettuce salad is an amazing recipe that will make the salad go quicker than you ever thought possible! It was a family favorite when I was growing up, and continues to be so today. It combines just about everything I think is amazing and delicious!

Gluten Free, Dairy Free, Egg Free

Cast Iron Brussels Sprouts

I know most people don’t care for brussels sprouts. I’ve never shared their view. I think it’s probably because my grandma drowned brussels sprouts in butter when she cooked them. Back in the day, we used to talk about how unhealthy this was but now I know better.

Gluten Free, Dairy Free, Egg Free

Twice Baked Cauliflower

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!

Gluten Free, Dairy Free, Egg Free

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