15 Minute Meal: Zoodles and Steak

This is my go-to meal. I eat this or something very similar to this for about 80% of my meals. All I need is a vegetable cooked in fat and meat cooked in fat!

Don’t be afraid to utilize this recipe a lot. Because it’s so simple, you can get a huge variety of meals out of it based on the herbs and spices you use and the cut of meat you use. It’s a recipe that has helped me to not feel overwhelmed cooking real food for every meal. Keep it simple and save elaborate meals for times when you have more energy or need something special.

This recipe serves 1-2 but can easily be multiplied to serve more people. Don’t forget to drink a mug of meat stock alongside for a rich and filling meal.

Ingredients for 15 Minute Zoodles and Steak

• 1 small zucchini per adult

• 3-5 tbsp of butter

• 1 tbsp of avocado oil

• 3 cloves of garlic, roughly chopped

• Dried Herbs and Spices

• 1 tsp Salt

Directions for 15 Minute Zoodles and Steak

Wash your zucchini. Cut the ends off the zucchini.

Using a vegetable peeler, peel the zucchini down to the seeds, turning as you go. Depending on the angle you hold the vegetable peeler, you’ll get different size noodles. Do not peel the middle core with seeds. You can chop the core later or compost it. If you are the beginning stages of GAPS and sensitive to having a lot of seeds, you should dispose of the core piece.

To a cast iron pan, add 2 tbsp of butter and 1 tbsp of avocado oil. Add the zucchini noodles and use your hands to quickly toss them in the butter and oil before they get too hot.

Sautee the zoodles. This means stir them and then let them sit - don’t continually stir!

After the noodles have cooked for 2-3 minutes, add a few pinches of salt. Adding the salt too early will cause the zucchini to sweat too much and get too wet. As it cooks, add more salt to taste. 

After a few more minutes, add your herbs and spices. On early stages of GAPS, you would do fresh herbs. Later stages, you can use dried herbs. I usually do oregano, thyme, sage, garlic, and onion.

After your vegetables are semi-soft, heat a second cast iron pan on the stove. Add 1-2 more tbsp of butter to the new pan and turn to medium heat.

Add in your steaks. Season with your desired spices. Currently, I’ve been enjoying salt and paprika.

Cook your steaks to your desired doneness. I usually turn them over a couple times to ensure the spices are distributed evenly and that the steaks are cooking evenly. If you have a very thick steak, you might want to stand it up for a minute or so on each side to evenly cook the edges as well.

Add your zoodles to your plate and top with the steaks. Remember to pour over the extra butter, fat, and spices that have collected in the pan.

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15 Minute Meal: Zoodles and Steak

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 1 small zucchini per adult
• 5 tbsp of butter
• 1 tbsp of avocado oil
• 3 cloves of garlic, roughly chopped
• Dried Herbs and Spices
• 1 tsp Salt

Instructions

1. Wash your zucchini. Cut the ends off the zucchini.
2. Using a vegetable peeler, peel the zucchini down to the seeds, turning as you go. Depending on the angle you hold the vegetable peeler, you’ll get different size noodles. Do not peel the middle core with seeds. You can chop the core later or compost it. If you are the beginning stages of GAPS and sensitive to having a lot of seeds, you should dispose of the core piece.
3. To a cast iron pan, add 2 tbsp of butter and 1 tbsp of avocado oil. Add the zucchini noodles and use your hands to quickly toss them in the butter and oil before they get too hot.
4. Sautee the zoodles. This means stir them and then let them sit - don’t continually stir!
5. After the noodles have cooked for 2-3 minutes, add a few pinches of salt. Adding the salt too early will cause the zucchini to sweat too much and get too wet. As it cooks, add more salt to taste.
6. After a few more minutes, add your herbs and spices. On early stages of GAPS, you would do fresh herbs. Later stages, you can use dried herbs. I usually do oregano, thyme, sage, garlic, and onion.
7. After your vegetables are semi-soft, heat a second cast iron pan on the stove. Add 1-2 more tbsp of butter to the new pan and turn to medium heat.
8. Add in your steaks. Season with your desired spices. Currently, I’ve been enjoying salt and paprika.
9. Cook your steaks to your desired doneness. I usually turn them over a couple times to ensure the spices are distributed evenly and that the steaks are cooking evenly. If you have a very thick steak, you might want to stand it up for a minute or so on each side to evenly cook the edges as well.
10. Add your zoodles to your plate and top with the steaks. Remember to pour over the extra butter, fat, and spices that have collected in the pan.

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Gluten Free Noodle Alternatives

Years ago, it was quite unheard of to have a noodle alternative. But recently, allergies to gluten have allowed many traditional flour noodle alternatives to appear.

Large flat noodles can be replaced by cabbage, zucchini or yellow squash slices, or eggplant. Rice can be replaced by cauliflower. Long, skinny noodles can be replaced by zucchini or yellow squash zoodles or spaghetti squash.

Below you’ll find recipes to make two of my go-to noodle alternatives. If I want the convenience of something out of a box or a more traditional noodle for things like pasta salad, then I look for a minimally processed, minimal ingredient alternative noodle such as lentils, rice flour, seaweed, etc.

How to Make Zucchini Noodles

You can use a zoodler to make noodles out of your zucchini. I use a simple vegetable peeler! You will need one small zucchini per adult.

Wash your zucchini. Cut the ends off the zucchini.

Using a vegetable peeler, peel the zucchini down to the seeds, turning as you go. Depending on the angle you hold the vegetable peeler, you’ll get different size noodles. Do not peel the middle core with seeds. You can chop the core later or compost it. If you are the beginning stages of GAPS and sensitive to having a lot of seeds, you should dispose of the core piece.

To a cast iron pan, add 2 tbsp of butter and 1 tbsp of avocado oil. Add the zucchini noodles and use your hands to quickly toss them in the butter and oil before they get too hot.

Sautee the zoodles. This means stir them and then let them sit - don’t continually stir!

After the noodles have cooked for 2-3 minutes, add a few pinches of salt. Adding the salt too early will cause the zucchini to sweat too much and get too wet. As it cooks, add more salt to taste. 

After a few more minutes, add your herbs and spices. On early stages of GAPS, you would do fresh herbs. Later stages, you can use dried herbs. I usually do oregano, thyme, sage, garlic, and onion.

Then - enjoy!

How to Make Spaghetti Squash

Preheat oven to 400.

Slice spaghetti squash in half lengthwise.

Remove seeds and strings in center. You can compost the seeds but you might get lots of volunteer spaghetti squash seedlings. (Which is not necessarily a bad thing.)

Roast in the oven for 35 minutes to an hour. It depends on the size of your squash. I like my squash to be very soft and well cooked. This is also important for the GAPS Diet to have well cooked vegetables.

Check your squash after 35 minutes to see if they are softened and squishy. They should not be mush, but should feel much softer.

When they are soft, remove them from the oven. If you need your squash to cool faster, you can flip them over. I prefer to keep them with the middle side down so they continue while they cool.

Check your spaghetti squash with a fork to see if it is done. If not, cook for a while longer.

Once the spaghetti squash is cooked, remove the insides of the squash by scraping a fork along the insides.

15 Minute Beef and Broccoli Stir Fry

This was a recipe my mom made a lot and I love the combination of beef and broccoli together. 

Soy sauce is often added to beef and broccoli because it’s an asian dish. Soy is not the superfood it’s touted to be! When long fermented, soy adds a great flavor to your food. BUT if it is not properly prepared, it can have significant detrimental effects to your health, mostly related to estrogen dominance symptoms in both men and women. These symptoms include things like moodiness, weight gain, breast development in men, heavy periods in women, and water retention.  Luckily, commercially available long fermented soy sauce is now available at many grocery stores! Be sure the soy sauce you buy is long fermented.

You can serve this on it’s own or add on top of properly prepared wild rice.

Serves 3-4

Ingredients for Beef and Broccoli Stir Fry

• 3-4 stalks of Broccoli (approximately 3-4 cups of cut broccoli)

• 1 lb Beef: Any cut will work, you want a cut that’s more tender. Loin roast cut was what I had on hand.

• 3 tbsp Tallow or Lard

• 1 tbsp Soy Sauce

• Salt

Directions for Beef and Broccoli Stir Fry

Rinse broccoli. Trim off the stalks and any fibrous pieces, since these will not cook completely in 15 minutes. Cut broccoli into similarly sized pieces for even cooking.

Slice beef against the grain into long pieces. Don’t skimp on the cut! A tough cut of beef will make this a less enjoyable dish.

Melt tallow or lard in a pan. Heat to high and add broccoli pieces quickly.

Reduce heat to medium and stir broccoli. Cover with a lid for additional steaming. Allow broccoli to cook for about 8 minutes until soft.

Add sliced beef to the pan. Sprinkle additional soy sauce over the beef. Cover again.

Stir every 2 minutes to ensure even cooking.

When beef is just cooked, remove from heat and allow to rest slightly. Salt to taste so you don’t add too much soy sauce. I added about six shakes of salt to the entire dish.

Serve on it’s own, or on top of properly prepared wild rice. Serve alongside soy sauce on the table.

Cream of Vegetable Soup

I have two purposes for posting this cream of vegetable soup. Number one if you have recipes that call for cream of vegetable soup, you no longer have to use a canned cream of vegetable soup (similar to this cream of mushroom soup) Number two at different times in our healing journey, our body would like more vegetables so this is a way to get a rich and thick soup that contains meat’s amino acids without having to digest meat pieces. 

The goal of this soup is rich flavor. Be liberal in your vegetables and herbal seasonings. You can use other vegetables if you have them! 

Ingredients for Homemade Cream of Vegetable Soup:

• ¼ cup of Butter

• 1 Medium White Onion

• Garlic

• 3-4 Carrots

• 1 Large Turnip or Zucchini

• 2 Stalks of Celery

• 1 tsp Salt

• 1 Handful, about 20 sprigs, Parsley

• 8 Peppercorns

• 4 cups Stock (whatever you have on hand. I had beef but you can use chicken or vegetable although you won’t get the healing properties of animal amino acids)

• 16 oz. Sour Cream

Directions for Cream of Vegetable Soup:

In a large stock pot, melt butter. Cut the onion in half and slice it. Add to the melted butter.

Cube the turnip, and slice the carrots and celery. Add to the stock pot. Roughly chop the parsley, and add to the pot with the salt and peppercorns. Mix.

Add in the stock and allow to simmer on low for about 40 - 60 minutes, until the vegetables are soft.

Immersion blend your soup or place it in a blender until it is completely smooth and free of chunks. 

Add in sour cream. Stir to combine and melt the sour cream.

Enjoy!

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15 Minute Meal: Garlic Scallops

Sourcing well is always important for any meat. In landlocked states, it’s a great idea to buy flash frozen seafood because it is fresher. Check where your scallops are caught. You want wild caught scallops and not caught off the coast of China if possible. Scallops are filter food through the water where they live. Try to get clean living scallops.

If you get live scallops, make sure to put them in salt water for several hours to allow them to expel their sand. You can change the water as needed.

Scallops are rich in iodine. Iodine is an important mineral for our bodies.  Iodine is used by the body to make hormones in your thyroid. Fluorine and chlorine compete with iodine in your thyroid because they’re a similar enough molecule. Both fluorine and chlorine are toxic to our cells, meaning they damage the cells function. If there is not enough iodine in your cells, your body will quickly uptake whatever it can find that’s closest - meaning fluorine and chlorine. Being well nourished and having enough iodine will prevent your body from trying to use fluorine or chlorine in your thyroid. Learn more about iodine and why we need it in this blog post.

Ingredients for Garlic Scallops:

• 16 oz Wild Caught Scallops

• 3 tbsp Butter

• 4 Large Cloves of Garlic

• ¼ cup White Wine

• Pinch of Cayenne Pepper

• 3-4 Shakes of Salt

• Freshly Ground Black Pepper

Directions for Garlic Scallops:

If your scallops are frozen, thaw them on the counter for approximately 30 minutes.

Rinse scallops. Mince garlic. Add butter into cast iron pan or other heavy skillet and heat medium high heat.

Add the garlic to the hot butter. Stir to coat. Continue to stir on medium high heat until the garlic starts to brown. Do not allow the garlic to burn. It will burn quickly.

Add the scallops to the hot butter and pan. Brown the scallops on both sides. If you have too much liquid from your scallops, drain off the liquid. Add more butter so they will brown.

When scallops are brown, add white wine, cayenne pepper, some salt, and freshly ground pepper.

Cook for a few minutes on the higher heat until the wine cooks off. Do not overcook the scallops!

Serve hot on their own or alongside a thick and hearty slice of sourdough bread with butter.

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How to Make Beef Stock

We use a lot of chicken stock around here but that doesn’t mean it’s superior to other kinds of stock. We’ve recently been working on adding soup recipes that are especially delicious with beef stock.

Whatever meat you use, remember it should be 80% meat and 20% bone with a joint. Depending on your cut, you might need to add additional meat to fulfill these ratios.

Meat stock is a pillar in healing a leaky gut but this rich food is beneficial to anyone. It provides large amounts of the immune system’s favorite foods, is very easy to digest, and is a great base to modify for other healing and nutritious recipes.  

Meat stock is meant to be a meal in itself. It’s short cooking time allows the meat to remain edible while still enriching stock with easy to absorb nutrients. This is the perfect thing to eat anytime you are feeling ill or stressed or “can’t get filled up” hungry. These are some of the reasons meat stock is such an important part of the healing process of the GAPS Diet. Any time you are consuming meat stock on a regular basis, your body will be receiving the healing benefit.

Meat stock can be made into a soup or simply drunk on its own as a hot beverage with a meal. You can also poach a couple eggs in your stock for a rich breakfast. Stock can also be used to cook rice or other soaked grains to increase their digestibility and nutritional content. In short, this should be considered a staple to have in your kitchen at all times, either in the fridge or the freezer.

There are a variety of ways you can skim the scum off the top of your stock. I usually use a slotted spoon but you can also use a mesh scum skimmer, a slotted spoon, a small strainer, or a large soup spoon.

Skimming the scum off the top is where you can tell the quality of your meat. If your meat is poor quality, had a lot of hormones or was poorly processed, you’ll get scum that’s heavy, grey and unappetizing. If you have a good quality meat, you will have a small amount of light almost white colored scum that appears as a lighter foam. This is also where you can tell if your meat has gone bad at this point.

You can store your stock in the fridge or the freezer, depending on how quickly you’ll consume the batch.

A NOTE ABOUT MEAT STOCK AND THE GAPS INTRO DIET:

When Dr. Natasha Campbell talks about meat in stage 1, she’s referring to eating primarily the gelatinous meats like skin, joints and connective tissue. When meat is added on Stage 2, she means the muscle eats, the only thing we Americans consider to be meat. Eating a lot of muscle meat can be constipating so if this is your issue, be sure to eat every last bit of the skin and joints.

Ingredients for Beef Stock:

• Beef. I am using 3 ½ lbs of beef short ribs. Whatever meat you use, remember it should be 80% meat and 20% bone with a joint. Depending on your cut, you might need to add additional meat to fulfill these ratios.

• Small handful of peppercorns

• 2 Bay Leaves

• Filtered Water

Directions for Beef Stock:

Cut your beef ribs apart so that each rib is separated.

Add to a pot and fill with filtered water.

Add peppercorns whole and bay leaves to the pot.

If you are using dry herbs and are on Intro GAPS, pre-stage 4, put your herbs in a reusable herb or tea infuser or muslin pouch for easy removal. This is not necessary if you are using fresh herbs.

Turn pot up to high to bring to a boil. Skim the scum off the top of your pot.

Turn heat down lower to a simmer. Simmer beef stock for 3-5 hours. 

Strain the beef stock using a large mesh strainer and a funnel or large measuring cup with a lip.

Place in jars or a large bowl and allow to cool completely before placing in the fridge or freezer.

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Bacon Wrapped Livers

I’m always searching for new ways and additional recipes to recommend for eating livers. Liver is an important superfood because the nutrients in liver are very important to our health. It’s recommended to consume liver on a regular basis. However, many people do not enjoy eating liver in the previous ways they have had it prepared.

This is a basic recipe but you can experiment in adding other things to your stuffing mixture like onions, cheese, cream cheese, carrots, etc.

Ingredients for Bacon Wrapped Liver:

• ½ lb. Bacon, 1 piece per liver bite

• ½ lb. Liver, I’m using chicken

Directions for Bacon Wrapped Liver

Pre-heat oven to 400. Rinse your livers and pat to dry. Slice livers into chunks, approximately two bite size. Cut bacon strips in half.

Fold bacon around livers. Place seam side down in a deep sided baking dish.

Cover with parchment paper and aluminum foil. Do not allow foil to touch your food.

Place in oven covered for 15 minutes.

Uncover and cook for 10 minutes.

Serve and enjoy!

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Bacon Wrapped Livers

Author: Amy Mihaly, Be Well Clinic

Ingredients

• ½ lb. Bacon, 1 piece per liver bite
• ½ lb. Liver, I’m using chicken

Instructions

1. Pre-heat oven to 400. Rinse your livers and pat to dry. Slice livers into chunks, approximately two bite size. Cut bacon strips in half.
2. Fold bacon around livers. Place seam side down in a deep sided baking dish.
3. Cover with parchment paper and aluminum foil. Do not allow foil to touch your food.
4. Place in oven covered for 15 minutes.
5. Uncover and cook for 10 minutes.
6. Serve and enjoy!

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Stuffed Game Meat - 3 Ways!

I have recently been successful in harvesting an elk and am now undergoing the quest of finding ways to up the amount of fat I eat alongside the game meat. 

It is not advisable to eat lean protein frequently. When we eat protein, our bodies require a significant amount of vitamins, like Vitamin A, to utilize and absorb the protein. When we don’t eat fats that contain fat soluble vitamins like Vitamin A alongside our protein, we have to borrow it from our livers. If you do not regularly eat fat to replace what you’ve used, you will deplete your body of Vitamin A. Symptoms of Vitamin A deficiency dry skin, dry eyes, night blindness, infertility, poor growth, frequent infections, poor wound healing, acne, and memory problems. Learn more about the importance of fat here. 

The recipes below were three combinations that I came up with but I encourage you to experiment with your own combinations! I recommend choosing vegetables that can take plenty of fat as the whole point of this dish is to put more fat into your meat.

Dairy Free Stuffed Game Steaks

Legal on GAPS Stage 2

Ingredients for Dairy Free Stuffed Game Meat:

• 2-3 Small Elk Steaks

• 3 tbsp Onion

• 1 Small Stalk Celery

• ¼ - ½ Red Pepper

• 3 Small Cremini Mushrooms

• 2-3 Cloves of Garlic

• 2 tbsp of lard or other fat 

Directions:

Butterfly the elk steaks. Do not cut all the way through.

Preheat the oven to 350°. Finely chop all the vegetables to the same size. 

Add lard or other fat to a small pan and turn heat to medium. Once fat is melted, all add vegetables and stir to coat with fat. Add salt and pepper to taste. For added fat, you could also add pieces of bacon, marrow, or other pieces of fat. 

Once the mixture is soft and mostly cooked, remove from heat.

Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.

Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily (and is not dairy free.) Cover and place in an oven for 20-25 minutes until the juices are clear.

Let sit for 10 minutes to rest.

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Dairy Free Stuffed Game Meat Steaks

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 2-3 Small Elk Steaks
• 3 tbsp Onion
• 1 Small Stalk Celery
• ¼ - ½ Red Pepper
• 3 Small Cremini Mushrooms
• 3 Cloves of Garlic
• 2 tbsp of lard or other fat

Instructions

1. Butterfly the elk steaks. Do not cut all the way through.
2. Preheat the oven to 350°. Finely chop all the vegetables to the same size.
3. Add lard or other fat to a small pan and turn heat to medium. Once fat is melted, all add vegetables and stir to coat with fat. Add salt and pepper to taste. For added fat, you could also add pieces of bacon, marrow, or other pieces of fat.
4. Once the mixture is soft and mostly cooked, remove from heat.
5. Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.
6. Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily (and is not dairy free.) Cover and place in an oven for 20-25 minutes until the juices are clear.
7. Let sit for 10 minutes to rest.

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Italian Stuffed Game Steaks

Legal on Full GAPS

Ingredients for Italian Stuffed Game Meat:

• 2-3 Small Elk Steaks

• 3 Cloves Garlic

• 1 Large Tomatoes

• 2 Cremini Mushrooms

• 1 ½  oz Freshly Grated Mozzarella Cheese

• 2 tbsp of Butter or Other Fat

• 1 Heaping tsp Oregano

• 4 Fresh Leaves or 1 Heaping tsp Basil

• Salt

• Pepper

Directions:

Butterfly the elk steaks. Do not cut all the way through.

Preheat the oven to 350°. Finely dice the tomatoes and chop the garlic.

Add 2 tbsp of butter or other fat to a pan and turn heat to medium. Once fat is melted, add in the onion, mushrooms, and tomatoes.

While the mixture cooks, grate your mozzarella cheese.

Once the mixture is soft and mostly cooked, remove from heat. Add cheese into mixture and stir to melt slightly.

Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.

Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20-25 minutes until the juices are clear.

Let sit for 10 minutes to rest.

Hello

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Italian Stuffed Game Steaks

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 2-3 Small Elk Steaks
• 3 Cloves Garlic
• 1 Large Tomatoes
• 2 Cremini Mushrooms
• 1 ½ oz Freshly Grated Mozzarella Cheese
• 2 tbsp of Butter or Other Fat
• 1 Heaping tsp Oregano
• 4 Fresh Leaves or 1 Heaping tsp Basil
• Salt
• Pepper

Instructions

1. Butterfly the elk steaks. Do not cut all the way through.
2. Preheat the oven to 350°. Finely dice the tomatoes and chop the garlic.
3. Add 2 tbsp of butter or other fat to a pan and turn heat to medium. Once fat is melted, add in the onion, mushrooms, and tomatoes.
4. While the mixture cooks, grate your mozzarella cheese.
5. Once the mixture is soft and mostly cooked, remove from heat. Add cheese into mixture and stir to melt slightly.
6. Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.
7. Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20-25 minutes until the juices are clear.
8. Let sit for 10 minutes to rest.

, World!

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Cream Cheese Eggplant Stuffed Game Steaks

Legal on Full GAPS, as long as you’re tolerating cream cheese

Ingredients for Cream Cheese and Eggplant Stuffed Game Meat:

• 2-3 Small Elk Steaks

• 3 tbsp Chopped Onion

• ½ cup of Chopped Eggplant

• 3 cloves Garlic

• 3-4 tbsp Butter

• ½ tsp Mace

• 4 Juniper Berries

• 2-3 tbsp Cream Cheese

Directions:

Butterfly the elk steaks. Do not cut all the way through.

Preheat the oven to 350°.

Finely chop the onion, eggplant and garlic. In a pan add 3-4 tbsp of butter. Eggplant is notorious for grabbing up lots of fat, which makes it a great choice for this recipe. If you find your fat is disappearing, don’t be afraid to add more!

Crush mace and juniper berries.

Once the mixture is soft and mostly cooked, remove from heat.

Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture, a piece of cream cheese, and a small piece of fat. Roll or fold the meat together, securing with butcher twine.

Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20=25 minutes until the juices are clear.

Let sit for 10 minutes to rest.

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Cream Cheese Eggplant Stuffed Game Steaks

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 2-3 Small Elk Steaks3 tbsp Chopped Onion
• ½ cup of Chopped Eggplant
• 3 cloves Garlic
• 4 tbsp Butter
• ½ tsp Mace
• 4 Juniper Berries
• 3 tbsp Cream Cheese

Instructions

1. Butterfly the elk steaks. Do not cut all the way through.
2. Preheat the oven to 350°.
3. Finely chop the onion, eggplant and garlic. In a pan add 3-4 tbsp of butter. Eggplant is notorious for grabbing up lots of fat, which makes it a great choice for this recipe. If you find your fat is disappearing, don’t be afraid to add more!
4. Crush mace and juniper berries.
5. Once the mixture is soft and mostly cooked, remove from heat.
6. Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture, a piece of cream cheese, and a small piece of fat. Roll or fold the meat together, securing with butcher twine.
7. Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20=25 minutes until the juices are clear.
8. Let sit for 10 minutes to rest.

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15 Minute Meal: Chicken & Alfredo Sauce, Two Ways

Alfredo Sauce used to be my favorite growing up but it often gave me a stomach-ache. I learned that was caused by a dairy intolerance and so I stopped eating it for many years. Now that I’ve healed my gut using the GAPS Protocol, I can freely enjoy dairy and alfredo sauce again!

Alfredo is a beautiful food because it is full of nourishing fats. It’s a food that gets a bad rap precisely because of this. Read more about the importance of fat here. Use alfredo sauce on whatever, like chicken, zoodles, pasta (I prefer Jovial as an ethically real food made option), or add extra stock and eat your alfredo as a nourishing, fat filled soup! Because it is so thick, you can also dip veggies or sourdough crackers in it.

I prefer a chunky sauce to a smooth sauce. However, if you want a pure smooth alfredo, you can add this sauce to a blender or use an immersion blender to really smooth it out.

Adding cheese to the sauce when it is too warm will cause it to curdle and ruin your dish. Keep the temperature low but not cool when you are ready to add the cheese. I made sure I could leave my finger in the sauce for a second or two before adding the cheese.

Below are two recipes to make alfredo sauce. If you’re following the GAPS Protocol, the bottom “Early Stage” recipe is for you and can be eaten from GAPS Stage 3 on as long as you are gently frying the mushrooms and onions in plenty of fat and do not burn. On the early stages of GAPS, top boiled chicken pieces with the alfredo sauce. On later stages, fry your pieces in fat! This recipe is a great way to get a lot of fat in your diet!

This recipe makes for a very cheesy and thick sauce. If you’d like a less dense sauce similar to more commercial canned varieties, simply add less cheese.

If you’re topping chicken, remember chicken cooks best high and quick so have your pan hot before adding your meat. I prefer small slices and pieces of chicken. Cook over high heat, turning every minute or so, until cooked through. 

Traditional Alfredo Sauce Ingredients:

• 4 oz Mushrooms

• ½ Onions

• 3 Cloves of Garlic

• 2-3 tbsp of butter

• ½ tsp Salt, to taste. Depending on the saltiness of the cheese that you add, you may want to add less salt.

• 1 tbsp Gelatin 

• 2 cups of Whole Cream

• 8 ounces of Freshly Grated Cheese (I used Havarit and Montery Jack but you can use any white cheese that you like)

Directions:

Roughly chop onion and slice mushrooms. Dice garlic.

Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.

In a small stock pot, add ¼ cup of filtered water and gelatin. Whisk mixture and allow to warm to blood temperature, about 100 degrees. Stir constantly to avoid burning.

Reduce mushroom and onion mixture to a simmer. Add in the cream and heat to blood temperature. If gelatin is heated before the cream is heated, remove from heat.

Once cream is heated, add gelatin mixture and mix until smooth. Add ½ tsp of salt and freshly ground pepper to taste. You can also use white pepper if you’d like to keep the sauce white. Remove the sauce from the heat.

Grate your cheese fresh. Pre-grated cheese has additives in it that are no good!

Add your cheese into the slightly cooled sauce mixture and allow to melt. Whisk fully to melt and blend the cheese. Takes about 4-5 minutes to fully melt the cheese.

Pour over and enjoy!

When reheating this sauce, bring it to temperature slowly.

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Traditional Alfredo Sauce

Author: The Be Well Clinic

Ingredients

• 4 oz Mushrooms
• ½ Onions
• 3 Cloves of Garlic
• 3 tbsp of butter
• ½ tsp Salt, to taste. Depending on the saltiness of the cheese that you add, you may want to add less salt.
• 1 tbsp Gelatin
• 2 cups of Whole Cream 
• 8 ounces of Freshly Grated Cheese (I used Havarit and Montery Jack but you can use any white cheese that you like)

Instructions

1. Roughly chop onion and slice mushrooms. Dice garlic.
2. Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.
3. In a small stock pot, add ¼ cup of filtered water and gelatin. Whisk mixture and allow to warm to blood temperature, about 100 degrees. Stir constantly to avoid burning.
4. Reduce mushroom and onion mixture to a simmer. Add in the cream and heat to blood temperature. If gelatin is heated before the cream is heated, remove from heat.
5. Once cream is heated, add gelatin mixture and mix until smooth. Add ½ tsp of salt and freshly ground pepper to taste. You can also use white pepper if you’d like to keep the sauce white. Remove the sauce from the heat.
6. Grate your cheese fresh. Pre-grated cheese has additives in it that are no good!
7. Add your cheese into the slightly cooled sauce mixture and allow to melt. Whisk fully to melt and blend the cheese. Takes about 4-5 minutes to fully melt the cheese.
8. Pour over and enjoy!
9. When reheating this sauce, bring it to temperature slowly.

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Early Stage Gaps Alfredo Sauce:

• 4 oz Mushrooms

• ½ Onion

• 3 Large Cloves of Garlic

• 16 oz. Sour Cream

Directions:

Roughly chop onion and slice mushrooms. Dice garlic.

Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.

Once onions and mushrooms, turn off the heat. Add in the sour cream. Return to very low heat to allow the sour cream to warm and melt.

Add over boiled chicken or eat on it’s own.

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Early Stage GAPS Alfredo Sauce

Author: The Be Well Clinic

Ingredients

• 4 oz Mushrooms
• ½ Onion
• 3 Large Cloves of Garlic
• 16 oz. Sour Cream

Instructions

1. Roughly chop onion and slice mushrooms. Dice garlic.
2. Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.
3. Once onions and mushrooms, turn off the heat. Add in the sour cream. Return to very low heat to allow the sour cream to warm and melt.
4. Add over boiled chicken or eat on it’s own.

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Beef Stroganoff

Beef Stroganoff is one of my mom’s favorite go-to meals.  The creamy richness is so filling and comforting, especially on a cold night. It was one of my favorite dinners! It was quite sad during the period of time when I was reacting to dairy and could not eat it. Now that I’ve healed by doing the GAPS Protocol, I love this delicious meal made with real ingredients!

If you don’t have beef, you can substitute any red meat in this dish. In fact, the strong flavor of this dish will hide any potential gamey flavor from venison or elk. To make this dish even faster, you can simply cut up your meat, add 8 oz of this real food cream of mushroom soup and a cup of stock, simmer and then add more sour cream at the end for added richness. You can also add extra mushrooms and onions if you love them.

We used to eat beef stroganoff with the traditional egg noodles. I’ve found however that I very much enjoy it over properly prepared rice. You could also do it over riced cauliflower, zoodles or your favorite alternative noodle. 

This is legal on Full GAPS because of the cream. If you substitute only sour cream instead, it is legal on GAPS Stage 4. 

Ingredients for Beef Stroganoff:

• 1 lbs Beef Rump Roast

• 1 lb Fresh Mushrooms (4-5 cups sliced)

• ½ onion

• 3 cloves Garlic Cloves

• 4 tbsp Butter 

• 1 cup Meat Stock

• 4 -6 Sprigs of Fresh Thyme 

• 1 ½ tbsp Beef Gelatin Powder

• 1 cup Cream or Milk

• 2 tbsp Cooking Sherry

• 1 cup Sour Cream

Directions for Beef Stroganoff:

To a pot, add 4 tbsp of butter. Heat over medium heat.

Roughly chop mushrooms, onion and garlic.

Slice the meat against the grain into long, thin strips. 

Add onion to pan. Cook for several minutes on medium heat.

Add mushrooms and garlic to pan and cook. Add a bit of stock to the pan to keep things from burning, approximately 2 tbsp, and help soften the mushrooms. Turn the heat off and allow to sit.

Add ½ cup of stock to a small pot. Warm on the stove. When warmed to ‘blood temperature” add beef gelatin powder. You know it’s hot enough when you can stick your finger in but not leave it in. Stir constantly to activate the gelatin powder.

Add the gelatin mixture to the pot of mushrooms and onions and turn the heat back up to medium.

Add cream to mixture; stir. Turn heat up to medium high. Allow mixture to reduce for ten minutes. 

Add sliced beef and sherry to mixture. Add salt and pepper. Stir to coat and cover. Let simmer for 3-4 minutes. Your goal is to have the middle of the beef still slightly pink. Check and stir.

Remove from heat and add in the sour cream.

Stir until sour cream is dissolved. Enjoy!

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Beef Stroganoff

Author: The Be Well Clinic

Ingredients

• 1 lbs Beef Rump Roast
• 1 lb Fresh Mushrooms (4-5 cups sliced)
• ½ onion
• 3 cloves Garlic Cloves
• 4 tbsp Butter
• 1 cup Meat Stock
• 6 Sprigs of Fresh Thyme
• 1 ½ tbsp Beef Gelatin Powder
• 1 cup Cream or Milk
• 2 tbsp Cooking Sherry
• 1 cup Sour Cream

Instructions

1. To a pot, add 4 tbsp of butter. Heat over medium heat.
2. Roughly chop mushrooms, onion and garlic.
3. Slice the meat against the grain into long, thin strips.
4. Add onion to pan. Cook for several minutes on medium heat.
5. Add mushrooms and garlic to pan and cook. Add a bit of stock to the pan to keep things from burning, approximately 2 tbsp, and help soften the mushrooms. Turn the heat off and allow to sit.
6. Add ½ cup of stock to a small pot. Warm on the stove. When warmed to ‘blood temperature” add beef gelatin powder. You know it’s hot enough when you can stick your finger in but not leave it in. Stir constantly to activate the gelatin powder.
7. Add the gelatin mixture to the pot of mushrooms and onions and turn the heat back up to medium.
8. Add cream to mixture; stir. Turn heat up to medium high. Allow mixture to reduce for ten minutes.
9. Add sliced beef and sherry to mixture. Add salt and pepper. Stir to coat and cover. Let simmer for 3-4 minutes. Your goal is to have the middle of the beef still slightly pink. Check and stir.
10. Remove from heat and add in the sour cream.
11. Stir until sour cream is dissolved. Enjoy!

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The Best Roasted Wild Turkey

People either love or hate turkey. I don’t mind turkey although I definitely love recipes that make turkey more moist - and fatty!

Modern turkeys are bred for high amounts of muscle meat which is actually the least nutritious meat. In fact, eating meat too high in lean protein can lead to starvation symptoms because you need fat soluble vitamins, especially Vitamin A, to utilize proteins in your body. I’m excited to try this turkey, which is a ___ breed, because I’m hopeful it will give more proper ratios. It also likely will be needing special cooking care to keep it tender and that special care is usually adding plenty of fat.

If you need this to be dairy free, you could substitute a different fat than butter but butter just makes everything better.

A note about the fat on your bird: properly fed birds (like turkey & chicken) will have yellow colored fat! 

Ingredients:

• 1 Wild Turkey (Mine was 8 lb. 13 oz.)

• ½ Stick of Kerrygold Butter

• Wild Rice Stuffing

Directions:

Preheat oven to 400.

Remove the giblets from your turkey & set aside.

Rinse turkey inside and out. Pat dry.

Coat turkey well with butter and place in a glass baking dish, breast side down. Cover with parchment paper and foil.

Place in the oven for 45-50 minutes. 

Decrease the oven temperature to 325 and bake for 2 ½ to 3 hours.

Remove the bird from the oven. Uncover and turn so the large opening of the cavity is face up. Add wild rice stuffing to the cavity of the bird.

Press the stuffing firmly into the cavity so it does not fall out. Turn the bird back over so it is again breast side down.

Cook for another 40 minutes with the cover on.  Remove the cover and cook for an additional 15 minutes to further brown the skin.

Carve and enjoy!

You can also pour off the gravy to enjoy with your bird.

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Roasted Wild Turkey

Author: The Be Well Clinic

Ingredients

• 1 Wild Turkey (Mine was 8 lb. 13 oz.)
• ½ Stick of Kerrygold Butter
• Wild Rice Stuffing

Instructions

1. Preheat oven to 400.
2. Remove the giblets from your turkey & set aside.
3. Rinse turkey inside and out. Pat dry.
4. Coat turkey well with butter and place in a glass baking dish, breast side down. Cover with parchment paper and foil.
5. Place in the oven for 45-50 minutes.
6. Decrease the oven temperature to 325 and bake for 2 ½ to 3 hours.
7. Remove the bird from the oven. Uncover and turn so the large opening of the cavity is face up. Add wild rice stuffing to the cavity of the bird.
8. Press the stuffing firmly into the cavity so it does not fall out. Turn the bird back over so it is again breast side down.
9. Cook for another 40 minutes with the cover on. Remove the cover and cook for an additional 15 minutes to further brown the skin.
10. Carve and enjoy!
11. You can also pour off the liquid to enjoy as a gravy.

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Apple Scrap Vinegar

This recipe makes a type of apple cider vinegar. The difference is it’s made with apple scraps, as opposed to starting with apple cider that gets turned into apple cider vinegar. I love the idea of apple scrap vinegar because you utilize the entire apple! 

My main use of apple cider vinegar is detox baths so I don’t necessarily need apple vinegar as rich in taste as apple vinegar made from cider. You can also use it to make this salad dressing.

This is so simple and easy that you can throw a jar together any time you are creating anything else with apples like dried apples or applesauce.

Ingredients for Apple Scrap Vinegar:

• Apple Scraps from 5-6 Apples

• Filtered Water

• Apple Cider Vinegar with the Mother

Directions for Apple Scrap Vinegar:

Add your apple scraps to a jar. You want the scraps to be packed into the jar fairly tightly.

Add filtered water almost to the shoulder.

Top with 2 tbsp of apple cider vinegar to jump start the fermentation process.

Seal with a lid. Leave on the counter for 3 weeks. 

Strain out liquid into a separate jar.

Put the lid back on and set aside for 2-4 additional weeks.

It will develop a vinegar smell and taste. If, after 2 weeks, it does not have that, wait an additional two weeks. 

Once it’s done, keep it in the fridge if it will take you a while to use it.

How to Make Apple Chips - Dehydrated Apples

I love apples! I think they’re one of the easiest things to preserve. If you are trying to eat in season and preserve your own food, apples are a great way to start! (Check out our other recipes using apples!)

My dad is the best at stopping to ask people if they are going to use their apples. I have so many memories of spending hours with him in the evening drying apples and making applesauce. Every evening when he brings them home, he will spend hours making applesauce and getting them in a dehydrator.

For a long time my parents gave up making dried apples because my siblings and I would open up the dehydrator before the apples were ready and eat them.

You can use any variety of apples to do these. Some apples will end up sweeter than others but when you dry them, it doesn’t really matter much as we don’t generally eat dried apples for sweetness, only for crunch. I like to use firm apples only for dried apples. If you have any apples that are older or softer, you can turn them into apple sauce! 

I have an antique apple corer & slicer that I love to use and that makes this process so much faster. You can also manually peel, core or slice them using a knife or a mandolin but that takes longer.

Any dehydrator will do for this recipe! I’ve been using this one recently but have to keep a close eye on the temperature. You can also make them in the oven but you must keep a close eye on them. Use the lowest temperature setting. It takes about 2-4 hours depending on how crunchy you want them. Err on the side of caution when checking dryness levels. They will continue to dry when you take them out of the oven as they cool so if you dry them too much in the oven, you’ll end up with an apple that is too dry. 

When I process large amounts of apples, I always think about making apple cider vinegar! Save your peels and cores (but not any rotting or bruised parts) to make your own apple cider vinegar.

These dried apples should keep for a few months if you manage proper moisture control on them but we always ate them much faster!

P.s> Raw apples are stage 6 on the GAPS Diet. Dried fruit counts as raw fruit.

Ingredients for Dried Apples:

• Apples: Peeled, Cored & Sliced

• Lemons

• Filtered Water

• Essential Oils (Optional)

• Cinnamon (Optional)

• Dehydrator

Directions for Dried Apples:

Fill a bowl with filtered water and lemon juice. You can also add some drops of essential oils if you’d like. On Guard is pretty delicious! Lemon essential oil will not work to keep the apples from turning brown; it is the acid in the lemon that does that.

Rinse your apples & start to peel and core them. As they come off the machine, add them to the bowl with lemon juice and water. 

Set the peels and cores aside to use to make your own Apple Cider Vinegar. 

Once you have the amount of apples that you want to dry, lay them out in single layers on dehydrator racks or on a pan. You can top them with cinnamon if you’d like.

Allow the apples to dry in a dehydrator for 5 to 6 hours.

Enjoy!

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Author: The Be Well Clinic

Ingredients

• Apples: Peeled, Cored & Sliced
• Lemons
• Filtered Water
• Essential Oils (Optional)
• Cinnamon (Optional)
• Dehydrator

Instructions

1. Fill a bowl with filtered water and lemon juice. You can also add some drops of essential oils if you’d like. On Guard is pretty delicious! Lemon essential oil will not work to keep the apples from turning brown; it is the acid in the lemon that does that.
2. Rinse your apples & start to peel and core them. As they come off the machine, add them to the bowl with lemon juice and water.
3. Set the peels and cores aside to use to make your own Apple Cider Vinegar.
4. Once you have the amount of apples that you want to dry, lay them out in single layers on dehydrator racks or on a pan. You can top them with cinnamon if you’d like.
5. Allow the apples to dry in a dehydrator for 5 hours.

Notes:

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Gluten Free Cream of Mushroom Soup

I tried making a Paleo Cream of Mushroom soup when I did Paleo about ten years ago. It was made with coconut and wasn’t the right consistency and not good. I haven’t tried again! 

But I like, like many others, grew up eating casseroles made with processed, commercially available cream of mushroom or cream of chicken soup and wanted to replicate the taste with real food ingredients. This soup can be used as a substitute for any commercially made cream of mushroom soup. I’m excited for the possibilities!

These mushrooms were sourced from Hazel Dell, a local farm just ten minutes from my house! While I love mushrooms, I don’t cook with them. I have a few things like mushroom ketchup that I absolutely love having mushrooms for. I’m thrilled to find a local resource to use! Being grown from a local farm, these mushrooms are a little more expensive than what you might find at the store. But I have a strong conviction that whatever I choose to invest in during this time of economic upheaval will survive and I want to be sure I’m supporting local resources and individual farmers. 

While I used Shiitake Mushrooms, you could also do a mixture of exotic mushrooms. Experiment and enjoy!

Makes approximately 32 ounces of soup

Ingredients:

• 1 3/4 cups Chicken Stock

• 5 cups Shiitake Mushrooms

• ½ a small Onion

• 4 sprigs of Fresh Thyme or ¼ tsp of Dried Thyme

• 4 tbsp Butter

• 1 ½  tbsp Beef Gelatin Powder

• 1 tsp Salt

• ½ tsp Pepper

• 1 cup Cream

• 1 tbsp Sherry 

Directions:

Make your stock. [Directions Here.]

Thinly slice your mushrooms. 

In a large pan, add stock, mushrooms, and thyme. Toss or stir to coat. 

Cover and cook until mushrooms are soft, about 10-15 minutes. Your mushrooms will cook down a lot!

Add ¼ cup of stock to a separate small pan. Add beef gelatin powder and stir to dissolve. Add in butter and mix well until butter is melted and mixture is thick.

Blend mushrooms with an immersion blender or with a table blender slightly, leaving some chunks.

Add gelatin mixture, cream, and sherry to mixture. Mix and let simmer for 10-15 minutes. If you need the sherry to be cooked out, make sure your soup is at an active simmer!

Enjoy!

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Gluten Free Cream of Mushroom Soup

Author: The Be Well Clinic

Ingredients:

• 1 3/4 cups Chicken Stock
• 5 cups Shiitake Mushrooms
• ½ a small Onion
• 4 sprigs of Fresh Thyme or ¼ tsp of Dried Thyme
• 4 tbsp Butter
• 1 ½ tbsp Beef Gelatin Powder
• 1 tsp Salt
• ½ tsp Pepper
• 1 cup Cream
• 1 tbsp Sherry

Instructions:

1. Make your stock. [Directions Here.]
2. Thinly slice your mushrooms.
3. In a large pan, add stock, mushrooms, and thyme. Toss or stir to coat.
4. Cover and cook until mushrooms are soft, about 10-15 minutes. Your mushrooms will cook down a lot!
5. Add ¼ cup of stock to a separate small pan. Add beef gelatin powder and stir to dissolve. Add in butter and mix well until butter is melted and mixture is thick.
6. Blend mushrooms with an immersion blender or with a table blender slightly, leaving some chunks.
7. Add gelatin mixture, cream, and sherry to mixture. Mix and let simmer for 10-15 minutes. If you need the sherry to be cooked out, make sure your soup is at an active simmer!
8. Enjoy!

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GAPS Italian Casserole

Italian Casserole is a very versatile dish that can be made with virtually any cut of meat that you might have on hand and any seasonal vegetables you have on hand. In fact, this is the ideal seasonal eating dish because it’s so versatile! 

When choosing your meat, you do need to ensure there is a bone with a joint in it to achieve some amount of gelatinous healing stock. If your cut of meat is not very fatty, you can add some fat to the dish. Cooking with fat will help draw the nutrients out of the food because the fat helps your body absorb nutrients and makes them more readily available. Learn more about the benefits of fat here!

This is a Stage 2 food on the GAPS Protocol. It still makes a thick gelatinous stock but the meat isn’t fully immersed in water when it’s cooked which potentially makes it a little more difficult to digest.

I highly recommend making this in a dutch oven if you have one available. If you don’t, any covered casserole dish or slow cooker will work.

 Ingredients for GAPS Italian Casserole:

• Meat: I used 2.75 lb Lamb Shoulder

• Fresh Herbs: I used parsley, thyme, basil, oregano

• Vegetables: I used zucchini squash, leeks, and carrots

• 6 Cloves of Garlic

• Salt

• 1 liter Filtered Water or Stock

Directions for GAPS Italian Casserole:

Cut up your vegetables and add them to your cooking dish. Mix them together.

Roughly chop your herbs and add them to your cooking dish. Salt as desired.

Peel the garlic cloves and smash them with the side of your knife. 

Rinse the meat well. Nestle the meat fat side up into the dish with vegetables. Add salt to the meat.

Add filtered water to the dish. I pour at the sides so that I don’t pour the delicious salt off. 

Cook 4-8 hours in the oven or crock pot depending on the heat that you have and the time that you have. I wouldn’t go more than eight hours because of the glutamic acid. Low and slow will always be more delicious!

Enjoy as a meal on its own!

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GAPS Italian Cassrole

Author: The Be Well Clinic

Prep time: Cook time: Total time:

Ingredients:

• Meat: I used 2.75 lb Lamb Shoulder
• Fresh Herbs: I used parsley, thyme, basil, oregano
• Vegetables: I used zucchini squash, leeks, and carrots
• 6 Cloves of Garlic
• Salt
• 1 liter Filtered Water or Stock

Instructions:

1. Cut up your vegetables and add them to your cooking dish. Mix them together.
2. Roughly chop your herbs and add them to your cooking dish. Salt as desired.
3. Peel the garlic cloves and smash them with the side of your knife.
4. Rinse the meat well. Nestle the meat fat side up into the dish with vegetables. Add salt to the meat.
5. Add filtered water to the dish. I pour at the sides so that I don’t pour the delicious salt off.
6. Cook 4-8 hours in the oven or crock pot depending on the heat that you have and the time that you have. I wouldn’t go more than eight hours because of the glutamic acid. Low and slow will always be more delicious!
7. Enjoy as a meal on its own!

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Honey Sweetened Lemonade

Lemonade is more than just a delicious beverage! The acidity and sweetness are perfect to rehydrate you on a hot day. 

You can take this basic lemonade recipe and add some salt to make it even more of an electrolyte replacement. You could also add some fresh berries, cucumber, or mint to add additional flavoring. 

It’s far easier to make lemonade with a lemon squeezer but I can tell you it is possible to make lemonade with only a knife and your hands! 

Honey is the sweetener in this recipe. It’s a monosaccharide sugar which means the body doesn’t need to break it down any further to absorb it. This means the sugar doesn’t stick around in the intestines where pathogenic microbes can eat it. It is the only separate sweetener allowed on the GAPS Protocol for this season. It’s not a good idea to heat honey so using it to sweeten lemonade is the perfect use. 

This simple recipe only takes a short time to prepare and it’s sure to be a hit every time you make it!

Ingredients for Honey Sweetened Lemonade:

This recipe makes 1 quart of lemonade.

• ½ cup lemon juice (approximately 2 large lemons)

• 3 cups of water

• 2 tbsp honey

Directions for Honey Sweetened Lemonade:

Wash and roll your lemons to get the juices released. Slice them in half and squeeze into a small mesh strainer over a jar, glass, or small pitcher to catch any seeds.

Add 3 cups of water to the mixture and stir.

Add in 2 tablespoons of honey and mix well. 

Add any other flavorings you’d like or enjoy on it’s own!

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Naturally Sweetened Lemonade with Honey

Author: The Be Well Clinic

Prep time: Cook time: Total time:

Ingredients:

• ½ cup lemon juice (approximately 2 large lemons)
• 3 cups of water
• 2 tbsp honey

Instructions:

1. Wash and roll your lemons to get the juices released. Slice them in half and squeeze into a small mesh strainer over a jar, glass, or small pitcher to catch any seeds.
2. Add 3 cups of water to the mixture and stir.
3. Add in 2 tablespoons of honey and mix well.
4. Add any other flavorings you’d like or enjoy on it’s own!

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Butternut Squash French Fries

Butternut squash french fries are a labor of love. They are totally worth it but you may forget that during making them. The most time consuming part is cutting up the squash into french fry pieces. If you have the patience to do this, you will get rich, filling, crispy fries that are truly a great replacement for potatoes. 

When you’re purchasing your squash, try to find one with a long neck and more neck than gourd bottom. A medium size butternut squash makes enough fries for 2-4 people to enjoy a generous portion. If you need to make more, you can easily follow the same recipe with multiple squashes.

Often, when I make these fries for myself, I use only the neck of the squash due to the ease of cutting it into fry shaped pieces and will use the body of the squash to make a soup with small meatballs or squash pancakes. 

Based on Dr. Natasha Campbell-McBride’s new recommendations on butternut squash, it’s recommended to wait until you are on Full GAPS to make this recipe.

Ingredients for Butternut Squash:

• Butternut Squash

• 1-2 tbsp Tallow or Lard

• 1 tsp Salt

• Additional seasonings as desired

Directions for Butternut Squash:

Cut the butternut squash at the base of the neck. Remove the skin of the butternut squash using the sharpest knife you can find, leaving as much of the meat on as you can.

Determine the size you want your french fries to be and cut the squash in half. Scrap out the squash innards.

Slice your squash into long, thin slices resembling a french fry.

Preheat oven to 400. Add 1-2 tbsp of tallow or lard to the fries, enough to coat them. Shake salt over the top.

Bake for approximately 30 minutes at 400. Stir every ten minutes. Then broil them for 5 minutes until crisp.

Salt them again immediately after they come out of the oven. Enjoy!

Alternate Preparation:

Fill a large pot with filtered water. Bring to a boil on the stove.

Add the fry pieces to the pot of boiling water. Boil for 3-5 minutes. Preheat oven to 400.

Drain the water from the fries and remove from heat.

Add 1-2 tbsp of tallow or lard to the fries, enough to coat them. 

Lay them out onto a baking sheet covered with parchment paper.

Bake for approximately 40 minutes at 400. Then broil them for 5 minutes until crisp.

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Butternut Squash French Fries

Author: The Be Well Clinic

Prep time: Cook time: Total time:

Ingredients:

• Butternut Squash
• 1-2 tbsp Tallow or Lard
• 1 tsp Salt
• Additional seasonings as desired

Instructions:

1. Fill a large pot with filtered water. Bring to a boil on the stove.
2. Cut the butternut squash at the base of the neck. Remove the skin of the butternut squash using the sharpest knife you can find, leaving as much of the meat on as you can.
3. Determine the size you want your french fries to be and cut the squash in half. Scrap out the squash innards.
4. Slice your squash into long, thin slices resembling a french fry.
5. Preheat oven to 400. Add 1-2 tbsp of tallow or lard to the fries, enough to coat them. Shake salt over the top.
6. Lay them out onto a baking sheet covered with parchment paper.
7. Bake for approximately 30 minutes at 400. Stir every ten minutes. Then broil them for 5 minutes until crisp.
8. Salt them again immediately after they come out of the oven. Enjoy!

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