Fermented Cocktail Sauce

Cocktail sauce can be used on any seafood. Traditionally it is used for shrimp, but can be eaten with other shellfish such as crab, lobster or different varieties of fish. It is is a great opportunity to add a ferment to your seafood dinner. This recipe serves two, but can easily be doubled or tripled.

*When you purchase seafood, it should always be wild caught and sourced from a location that is not off the coast of China. When seafood is fresh, it tastes very mild. As it ages, it will become more and more “fishy.” Flash frozen seafood is often the best because was preserved in the freshest state possible.

Ingredients for Fermented Cocktail Sauce

• 1 Tbsp. Fresh Squeezed Lemon Juice

• ½ Cup Fermented Ketchup

• 2 ½ Tbsp. Horseradish

• Pinch of salt

Directions for Fermented Cocktail Sauce

Mix the fermented ketchup, horseradish, lemon juice and salt.

Defrost shrimp by running them under room temperature water.

Play with the flavors until you like the combination. If you like it to be more spicy, you may want to add extra horseradish. The fermented ketchup includes salt, so you may want to use less salt.

Once you have the ingredients already in your fridge, this recipe takes a quick three minutes to mix together. I am not sure how it stores, due to the how the lemon juice may interact with the other ingredients, but if you end up successfully keeping some in your fridge for a period of time, let us know.

I recommend making this delicious fermented cocktail sauce fresh with your meal. 

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Fermented Cocktail Sauce

Yield: 2

Author: Amy Mihaly, Be Well Clinic

Cocktail sauce can be used on any seafood. Traditionally it is used for shrimp, but can be eaten with other shellfish such as crab, lobster or different varieties of fish. It is is a great opportunity to add a ferment to your seafood dinner.

Ingredients

• 1 Tbsp. Fresh Squeezed Lemon Juice
• ½ Cup Fermented Ketchup
• 2 ½ Tbsp. Horseradish
• Pinch of salt

Instructions

1. Mix the fermented ketchup, horseradish, lemon juice and salt.
2. Play with the flavors until you like the combination. If you like it to be more spicy, you may want to add extra horseradish. The fermented ketchup includes salt, so you may want to use less salt.
3. I recommend making this delicious fermented cocktail sauce fresh with your meal.

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15 Minute Sheet Pan Shrimp Fajitas

While not everyone’s favorite, Shrimp Fajitas are enjoyed by many. You don’t have to go to a restaurant to enjoy this delicious meal. In fact,  you can make it so quickly, this is part of our 15 Minute Meal Series. The cooking process actually takes 15 minutes itself, so be sure to leave yourself a little more time. This meal can still be thrown together when you are short on time.

When you purchase seafood, it should always be wild caught and sourced from a location that is not off the coast of China. When seafood is fresh, it tastes very mild. As it ages, it will become more and more “fishy.” Flash frozen seafood is often the best because was preserved in the freshest state possible.

Ingredients for Shrimp Fajitas

• 1 Yellow Onion

• 2 Bell Peppers (preferably two different colors)

• Garlic

• 1 lb. Shrimp (peeled & deveined)

• 1 Tbsp. Butter

• 1 tsp. Cumin

• 1 tsp. Coriander

• 1 tsp. Chili Powder

• 1 tsp. Red Pepper Flakes

• Sourdough Tortillas

• Lime Wedges and Cilantro for garnish

Directions for Sheet Pan Shrimp Fajitas

Preheat the oven to 450 degrees. Add butter to sheet pan, and melt in the oven. While waiting, slice the peppers and onions fajita-style.

Defrost the shrimp by running them under room temperature water.

Spread your sliced peppers, onions, and defrosted shrimp on the cookie sheet or cast iron skillet with melted butter. Add seasonings and place in oven.

Stir at 15 minutes, and check for doneness. If needed, cook until shrimp are turning translucent. Garnish with lime and cilantro, and serve with fermented sourdough tortillas. Enjoy!!

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Sheet Pan Shrimp Fajitas

Yield: 2-4

Author: Amy Mihaly, Be Well Clinic

This recipe is part of our 15 Minute Meal Series. The cooking process actually takes 15 minutes itself, so be sure to leave yourself a little more time. This meal can still be thrown together when you are short on time. Quick and delicious!

Ingredients

• 1 Yellow Onion
• 2 Bell Peppers (preferably two different colors)
• Garlic
• 1 lb. Shrimp (peeled & deveined)
• 1 Tbsp. Butter
• 1 tsp. Cumin
• 1 tsp. Coriander
• 1 tsp. Chili Powder
• 1 tsp. Red Pepper Flakes
• Sourdough Tortillas
• Lime Wedges and Cilantro for garnish

Instructions

1. Preheat the oven to 450 degrees. Add butter to sheet pan, and melt in the oven. While waiting, slice the peppers and onions fajita-style.
2. Defrost the shrimp by running them under room temperature water.
3. Spread your sliced peppers, onions, and defrosted shrimp on the cookie sheet or cast iron skillet with melted butter. Add seasonings and place in oven.
4. Stir at 15 minutes, and check for doneness. If needed, cook until shrimp are turning translucent. Garnish with lime and cilantro, and serve with fermented sourdough tortillas. Enjoy!!

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Liver and Onions

Liver and onions are what most people think of when they think about eating liver. It seems that for decades this was the most popular modality of eating liver. Probably because it could be cooked up and served as a meal in contrast to things like liver pate which is a side to another main course.

If you are an older adult, liver and onions may be why you think you dislike liver. If that’s the case, we encourage you to try again. There is a good chance that the person cooking this dish overcooked the liver.

Liver and onions is traditionally made with cow’s liver. If you choose to use cow’s liver I recommend reading our blog on read our blog on “calming the flavor of beef liver”, before cooking, you do not necessarily need to use this preparation for more mild tasting livers such as chicken, and domesticated fowl.

Ingredients for Liver and Onions

• 2/3 Lbs Liver

• 1 Yellow Onion

• Butter

• Salt

Directions for Liver and Onions

Cut the liver into slices, making sure to cut off any membrane pieces that are some people's major objection to eating liver.

Add butter to your cast iron pan and turn the heat on low to melt the butter. While the butter is melting, slice onions and add the onions to the pan. Cook over low until your onions start to soften. The key to liver and onions is the timing. You want to add the liver when the onions only need to cook for 2-3 minutes.

Once the onions are softish, add salt to the onions. Add sliced liver to the pan and add salt to the liver as well. Turn your heat to medium-high just before adding the livers, and sauté until you have reached the desired doneness. A liver is cooked perfectly when it is still pink in the middle but not bloody.

To cover the liver flavor, you could also experiment with spices. Try adding your favorite spice and see what you think.

Liver is important for us to be eating everyday, but it can be difficult to prepare daily. Is this is the way you like liver, consider making a large batch and freezing so you can defrost and enjoy some everyday.

Do you actually love liver and onions? If so, tell us your tips and tricks!!

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Liver and Onions

Author: Amy Mihaly, Be Well Clinic

Liver and onions are what most people think of when they think about eating liver. It seems that for decades this was the most popular modality of eating liver. Probably because it could be cooked up and served as a meal in contrast to things like liver pate which is a side to another main course.

Ingredients

• 2/3 Lbs Liver
• 1 Yellow Onion
• Butter
• Salt

Instructions

1. Cut the liver into slices, making sure to cut off any membrane pieces.
2. Add butter to your cast iron pan and turn the heat on low to melt the butter.
3. Cut the onion into slices, and add the onions to the pan with melted butter.
4. Cook over low until your onions start to soften.
5. Once the onions are softish, add salt to the onions.
6. Add sliced liver to the pan and add salt to the liver as well.
7. Turn your heat to medium-high just before adding the livers, and sauté until you have reached the desired doneness.
8. A liver is cooked perfectly when it is still pink in the middle but not bloody.
9. To cover the liver flavor, you could also experiment with spices. Try adding your favorite spice and see what you think.

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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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