Real Food Recipes, Fermented Foods
Hollie Bigham
Crème Fraiche
Crème Fraiche
Holistic Healthcare
Hollie Bigham
Eating More Fat

These are only some of the signs that your body does not have enough of the right kind of fats. Did you know that women should be 28% made up of fats? Men should be about 18% fat. 60% of our fat needs to be constantly replaced. This is why it is important to have fats in our diets throughout the day, every day.

Eating More Fat
Holistic Healthcare
Hollie Bigham
Eating More Eggs

Eggs are an actual superfood, packed with protein, healthy fat, numerous vitamins, zinc, magnesium and more. Not only are they full of nutrients, these nutrients are also easy to digest. Raw egg yolks in particular are often equated with breastmilk in the ease of nutrient absorption basically without any digestion needing to be done first. For people with digestive issues, a food that needs almost no digestion in order to get the benefits is a huge win!

Eating More Eggs
Holistic Healthcare
Hollie Bigham
Why Is Everyone Talking About Zinc?

With talk of viruses so prevalent, many people have been introduced to the concept of zinc deficiency. However, this is not a new thing - in the 1930s zinc was found to be essential for humans. In the 1960s it was found that deficiency of zinc can cause several symptoms. More recently we have been finding more and more symptoms associated with zinc deficiency as the world seems in general very zinc deficient. Some estimates show that zinc is involved in more body functions than any other mineral.

Why Is Everyone Talking About Zinc?
Real Food Recipes, Breakfast, Fermented Foods
Hollie Bigham
Switchel
Switchel

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4 Ingredient Pico de Gallo

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 I used to dislike pico because of the cilantro in it. But I’ve come a long way! I love this simple recipe, it is a delicious and fresh addition to your table. It’s best made at least a few hours beforehand so the flavors have a chance to blend! Feel free to adjust to your taste, and I hope you enjoy it!

Ingredients for Pico de Gallo:

  • 3 ripe tomatoes

  • ⅓ of a White or Yellow Onion

  • 1-2 Limes

  • 2 tbsp Cilantro

Directions for Pico de Gallo:

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Finely chop tomatoes and onions.

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Add to a bowl. Add the juice of 1 - 2 limes, depending on how juicy they are.

Add a few shakes of salt to taste.

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Finely mince cilantro and add to the bowl.

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Stir everything together to let the flavors meld. 

Enjoy!

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4 Ingredient Pico de Gallo

Author:
Prep time: Cook time: Total time:

Ingredients:

  • 3 ripe tomatoes
  • ⅓ of a White or Yellow Onion
  • 1-2 Limes
  • 2 tbsp Cilantro

Instructions:

How to cook 4 Ingredient Pico de Gallo

  1. Finely chop tomatoes and onions.
  2. Add to a bowl. Add the juice of 1 - 2 limes, depending on how juicy they are.
  3. Add a few shakes of salt to taste.
  4. Stir everything together to let the flavors meld.
  5. Enjoy!
Created using The Recipes Generator
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Homemade Salad Dressing

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I have recently been learning the importance of essential fatty acids from plants (EFAs.) These should be incorporated in every day diets. If you’re on GAPS, these are introduced on Introduction Stage 4.

When making real food, quality matters! This is especially true of cold pressed plant oils. For that reason, I recommend getting and using a high quality olive oil is very important. I am lucky to have a local shop, Rocky Mountain Olive Oil Company, that sources their oils from small family farms around the world who know the importance of good quality oils. You can even taste test the different oils so you know exactly what you’re getting.  Before I discovered the shop, I had no idea that olive oils can taste so differently from each other. If you’re not in Northern Colorado, try to find a olive oil store near you. There are even a few high quality olive oils available online, including Jovial and Olea. If none of these are an option for you, get an organic olive oil from your local health food store.

This is a simple base salad dressing but once you understand the ratios, the possibilities are endless! This recipe is a triple batch but the basic ratio is 3 tbsp oil and 2 tbsp of vinegar. For a cream based dressing, add sour cream. Find a salad dressing that your family loves but don’t forget to mix it up from time to time. Variety is key!

Add this dressing cold to any salad that makes sense. Never heat any olive oil or other plant pressed oils because heat will oxidize the molecules of the oil, creating rancidity and changing it from the health food that it is.

Letting this dressing meld overnight is important. The dressing becomes more flavorful and delicious as it sets longer.

Ingredients for Homemade Salad Dressing:

  • 9 tbsp Olive Oil

  • 8 tbsp Vinegar

  • 1 tbsp Honey

  • 4 Cloves Freshly Chopped Garlic

  • Freshly Chopped Herbs of Your Choice (I used 3 sprigs thyme and 1 sprig of rosemary.)

Directions for Homemade Salad Dressing

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Mince garlic finely.

Strip the thyme from the stem.

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Add olive oil, vinegar and honey to jar. 

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Add garlic, thyme and rosemary or other herbs.

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Shake to mix.

Store at room temperature. 

Homemade Salad Dressing

prep time: cook time: total time:

ingredients:

  • 9 tbsp Olive Oil
  • 8 tbsp Vinegar
  • 1 tbsp Honey
  • 4 Cloves Freshly Chopped Garlic
  • Freshly Chopped Herbs of Your Choice (I used 3 sprigs thyme and 1 sprig of rosemary.)

instructions:

How to cook Homemade Salad Dressing

  1. Mince garlic finely.
  2. Strip the thyme from the stem.
  3. Add olive oil, vinegar and honey to jar.
  4. Add garlic, thyme and rosemary or other herbs.
  5. Shake to mix.
  6. Store at room temperature.
Created using The Recipes Generator
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Gluten Free GAPS Legal Onion Rings

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

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

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

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

Ingredients for Onion Rings:

  • Onions

  • 1 cup Fermented Almond Flour (see recipe)

  • 3 Eggs

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

  • 1 tsp Salt

  • Pepper


Directions for Onion Rings:

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

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

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

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

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

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

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

Enjoy!


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Gluten Free GAPS Legal Onion Rings

Author:
prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Gluten Free GAPS Legal Onion Rings

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