Chicken Tortilla Soup Recipe

GAPS Legal Chicken Tortilla Soup Recipe

This Chicken Tortilla Soup recipe is a result of me expanding my horizons in genres of food that I cook and eat! This recipe is the first success in hopefully a line of new soups that branch out beyond what I normally make.

I made this recipe for a GAPS Group meeting. The group members thought it was really yummy, and it's a good GAPS soup because of all of the sour cream. 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.

I don’t normally make a pepper rich soup but this chicken tortilla soup will keep you warm when it’s cold out, making it a great soup for winter. I don’t normally like spicy food and until fairly recently I have not been able to tolerate much spice. A trip to Nepal a couple years ago taught me that, no matter what it felt like, my mouth was not, in fact, melting off my face. Since that discovery, I have been able to expand my tolerance of spicier foods and enjoying the flavor palette that comes along with them. I have found that I tolerate Asian spices better but do enjoy the Central and South American spice palettes as well.

It’s best for our bodies to eat some kind of ferments alongside every meal. This helps with digestion, aids in removing toxins and keeps our gut flora balanced. My recommended ferments to pair with this chicken tortilla soup would be the Latin American sauerkraut Cortido, fermented peppers, or plain sauerkraut.

Ingredients for Chicken Tortilla Soup:

• 15 cups chicken stock

• 4-6 tbsp Lard

• 1 Medium Onion

• 6-8 Garlic Cloves

• 1 Red Bell Pepper

• 1 Green Bell Pepper

• Variety of Hot Peppers: I used a third of a Poblano, 2 Jalapenos,1 Serrano Pepper

• 1 lb boneless skinless chicken breasts

• Optional: additional 2 cups deboned chicken

• 1 tsp Salt

• 4-6 Sprigs Fresh Oregano

• Fresh Cilantro

• Sour Cream

• Avocado (Omit until GAPS Stage 3)

• Lime (Omit until GAPS Stage 4)

Directions for Chicken Tortilla Soup:

In a large cast iron pan over medium heat, soften lard. Boil chicken stock in a large stock pot.

Thinly slice onions. De-seed and pith the peppers. Cut peppers into cubes.

Add onions to pan once lard is melted and pan is hot. Stir to coat in lard.

Add green and red bell peppers to cast iron 2 - 3 minutes later.

De-seed your various hot peppers. The amount and types you use depends on how spicy you want the end dish to be. I am pretty mild in terms of heat tolerance so the peppers I used are a mild to moderate heat. Slice them thinly and then cube into smaller chunks.

Add your peppers to the cast iron skillet and stir to combine. Add oregano to pan with peppers.

Dice garlic and add to cast iron pan.

Cut chicken breasts into small strips. Add to cast iron pan.

Add salt to chicken and pepper mixture. Stir to combine. Cook until pink is nearly gone from meat. Meat does not need to be fully cooked.

Add mixture to boiling meat stock. Add in any additional deboned chicken you have on hand.

Rinse cilantro. It is usually very sandy. Roughly chop cilantro,saving some to garnish the top of your bowls. You’ll want about a handful. Add to stock pot.

Simmer for 15 - 30 minutes to blend the flavors.

This soup needs salt! You can add it during simmering or (my preferred method) allow each person to add salt to their bowl.

Serve your chicken tortilla soup with plenty of sour cream and lime juice. Top with avocado slices and fresh cilantro. Enjoy!

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Chicken Tortilla Soup

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 15 cups chicken stock
• 4-6 tbsp Lard
• 1 Medium Onion
• 6-8 Garlic Cloves
• 1 Red Bell Pepper
• 1 Green Bell Pepper
• Variety of Hot Peppers: I used a third of a Poblano, 2 Jalapenos,1 Serrano Pepper
• 1 lb boneless skinless chicken breasts
• Optional: additional 2 cups deboned chicken
• 1 tsp Salt
• 4-6 Sprigs Fresh Oregano
• Fresh Cilantro
• Sour Cream
• Avocado
• Lime

instructions:

How to cook Chicken Tortilla Soup

1. In a large cast iron pan over medium heat, soften lard. Boil chicken stock in a large stock pot.
2. Thinly slice onions. De-seed and pith the peppers. Cut peppers into cubes.
3. Add onions to pan once lard is melted and pan is hot. Stir to coat in lard.
4. Add green and red bell peppers to cast iron 2 - 3 minutes later.
5. De-seed your various hot peppers. The amount and types you use depends on how spicy you want the end dish to be. I am pretty mild in terms of heat tolerance so the peppers I used are a mild to moderate heat. Slice them thinly and then cube into smaller chunks.
6. Add your peppers to the cast iron skillet and stir to combine. Add oregano to pan with peppers.
7. Dice garlic and add to cast iron pan.
8. Cut chicken breasts into small strips. Add to cast iron pan.
9. Add salt to chicken and pepper mixture. Stir to combine. Cook until pink is nearly gone from meat. Meat does not need to be fully cooked.
10. Add mixture to boiling meat stock. Add in any additional deboned chicken you have on hand.
11. Rinse cilantro. It is usually very sandy. Roughly chop cilantro,saving some to garnish the top of your bowls. You’ll want about a handful. Add to stock pot.
12. Simmer for 15 - 30 minutes to blend the flavors.
13. This soup needs salt! You can add it during simmering or (my preferred method) allow each person to add salt to their bowl.
14. Serve your chicken tortilla soup with plenty of sour cream and lime juice. Top with avocado slices and fresh cilantro. Enjoy!

Created using The Recipes Generator

Northern Colorado GAPS Group Meeting Recap February 28, 2019

Each week, we gather in Northern Colorado for a meetup centered around the GAPS Diet, started by Dr. Natasha Campbell. During these meetups, we have a lesson about a fundamental aspect of the GAPS Diet, exchange recipes and ideas, support each other through the GAPS Diet, and learn something new from a holistic healthcare speaker or presenter.

The first GAPS Group meeting that you attend is FREE.

If you find the information helpful, individual classes are $15 to attend, or you can buy a punch card for five classes that brings down the cost to $10 per class (recommended). We'll have punch cards for sale when you arrive at Tuesday's meeting.

If you can't make it in-person, we're happy to send you a link for you to watch us LIVE. Send an email to Office@bewellclinic.net to request the link to the broadcast! Costs will still apply to virtual attendance, so we recommend that you come join us to receive all of the benefits of the meeting.

GAPS Group Meeting February 26, 2019

This week's presenter was Dr. Carl Malone of The Natural Path.

Carl Malone holds a Bioenergetic Doctorate and a Doctor of Natural Medicine degree. He is trained in Neuro Emotional Release Technique (NET) and Nutritional Response Testing (NRT). Carl extensively uses cold laser therapy for pain, inflammation and neurological disorders as well as for performance tune-ups for athletes and weekend warriors. The Natural Path was started because of his passion to help people attain their highest level of vitality. His practice combines the health-building attributes of whole-food nutrition with advanced biofeedback, muscle testing and light technologies to reach this goal. Learn more about him here.

Attendees of Tuesday's meetup said Dr. Malone's demo of how NET (Neuro Emotional Technique) works was fascinating. He shared a handout on the fast solution to stress, making it easy to remember and do.

Join us at our next GAPS Group Meeting!

Next week's GAPS Group Meeting is on Practicals. This time, Amy's telling us about some practical applications of the GAPS protocol. We'll hear about treating about healing common ailments like ear infections, nose and throat problems, dry skin, and eye problems. This is a great lesson for anyone that doesn't quite understand everything that the GAPS protocol can do for their health and want to know more. I really enjoy this lesson because it reminds me just how important it is to adhere to the protocol when healing, because it can affect such common symptoms that most of us think are normal.

If you feel like you're well-versed on the practical applications of GAPS, you're welcome to skip this part of the meeting and join us at 7:00 PM for our recipe sharing and discussion.

The Recipe Sharing and Discussion is one of the best things about GAPS Group! You get to try delicious food, and take home the recipe so you can recreate it! It's a great way to diversify your GAPS go-tos, and you get to catch up with everyone on their progress. Sometimes, hearing someone else's success story is the best way to get you to keep going.

Location:

GAPS Group is currently held at the Loveland Outlets, very close to our new office space. It’s located north of McWhinney Blvd. next to The Studio, near Tommy Hilfiger and Sketchers. The best way to get there is to set your GPS to 5613 McWhinney Blvd, Loveland, CO 80538 and walk to suite 5609. Get more details on the exact location here.

See more information and RSVP to the event on our Facebook page.

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

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.

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.

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.

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!

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Ratatouille

Author: Amy Mihaly, Be Well Clinic

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!

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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:

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

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.

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!

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

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Russian Custard

Author: Amy Mihaly, Be Well Clinic

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.

Add the lentils to the pot. After about 10-15 minutes, add cauliflower and cook for about ten minutes.

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.

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.

Stir spice mixture into the lentil mixture. Add cilantro. Stir to combine.

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).

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.

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Egyptian Lentil Soup

Author: Amy Mihaly

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

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:

Thinly slice the fish.

Place fish slices into a deep tray.

Sprinkle with dill sprigs and pepper.

Dissolve honey and salt in water to make a brine.

Pour brine over fish.

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.

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Swedish Gravlax Recipe

Author: Amy Mihaly

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

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

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.

Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, vanilla, shredded coconut and coconut flakes into a food processor.

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

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.

Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, and vanilla into a food processor.

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.

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Chocolate Peppermint Fudge

Author: Amy Mihaly

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

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Citrus Coconut Fudge

Author: Amy Mihaly

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

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

24 Hours in Advance

Add whey to almond flour. Stir to moisten.

Leave covered on counter for 24 hours to ferment.

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.

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.

Add cacao nibs to dough mixture.

Remove baking sheet from oven. Line with parchment paper.

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!

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Almond Flour Cookies with Cacao Nibs

Author: Amy Mihaly

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 Marshmallows

Roasted Sweet Potatoes with Marshmallows

Ingredients for Roasted Sweet Potatoes with Marshmallows

• 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 Marshmallows

Directions for Roasted Sweet Potatoes with Marshmallows

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.

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 melted, add cinnamon, ginger, and salt. You may need more salt if you’re using a fat other than salted butter.

Stir to combine.

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.

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 Marshmallows

Ingredients for Roasted Butternut Squash with Marshmallows

• 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 Marshmallows

Directions for Roasted Butternut Squash with Marshmallows

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.

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

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.

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!

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ROASTED SWEET POTATOES WITH MARSHMALLOWS

Author: Amy Mihaly, Be Well Clinic

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 Marshmallows

Instructions

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 dollop 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!

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ROASTED BUTTERNUT SQUASH WITH MARSHMALLOWS

Author: Amy Mihaly, Be Well Clinic

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 Marshmallows

Instructions

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!

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 (If you are the GAPS Diet, omit the cheese until you are on Full GAPS.)

Directions for Twice Baked Cauliflower

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.

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.

Smooth out the top of the cauliflower.

Put in the oven covered at 350 degrees for 40-50 minutes and bubbling.

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.

Bake uncovered for 5-10 additional minutes to melt and slightly brown the cheese. Enjoy!

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Twice Baked Cauliflower with Cheese

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 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

instructions:

How to cook Twice Baked Cauliflower with Cheese

1. Preheat your oven to 350. In a large pot, add about 1 cup of water. Place a steam basket in the bottom.
2. Cut cauliflower into cubes for quick steaming. You can also steam the head whole if you need to.
3. 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.
4. 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.
5. Working in batches, add cauliflower to food processor and process until smooth or riced.
6. Add riced cauliflower to a baking safe dish, with a lid if you have one.
7. Add your butter or lard to top of the cauliflower and stir.
8. Smooth out the top of the cauliflower.
9. Put in the oven covered at 350 degrees for 40-50 minutes and bubbling.
10. Slice or grate your cheese while you wait.
11. After 40-50 minutes, when the cauliflower is bubbling, remove from the oven. Immediately add cheese to the top.
12. Bake uncovered for 5-10 additional minutes to melt and slightly brown the cheese. Enjoy!

Created using The Recipes Generator

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

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.

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

Cut the peeled eggs in half.

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.

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.

Fill the egg whites with a generous scoop.

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

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.

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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

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.

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

Cut the peeled eggs in half.

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.

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.

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.

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Mayo Free Deviled Eggs with Avocado

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 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

instructions:

How to cook Mayo Free Deviled Eggs with Avocado

1. Fill a medium saucepan with cold water. Add eggs. Bring eggs to a boil and cook for 5-6 minutes covered.
2. 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.
3. Rinse the eggs under cold water or place them in an ice bath.
4. Peel the eggs. Peeling them while they are still a little warm will help get the shell off.
5. Cut the peeled eggs in half.
6. In a bowl, scoop out all the egg yolks. They should easily slide out with your finger.Set the egg whites onto a plate.
7. Crumble the egg yolks with a fork.
8. Mash the avocado into the egg yolks with a fork.
9. Add mustard powder to the egg yolk mixture.
10. Add water and vinegar to mixture. Mix well.
11. Add honey, salt and lemon. Mix well.
12. Fill the egg whites with a generous scoop.
13. Sprinkle with chili powder or paprika or top with sprigs of cilantro.
14. If you have leftover egg mixture, you can dip vegetables into it or smear onto scrambled eggs or crackers.
15. For a spicier egg, add more mustard powder!
16. These are legal on GAPS stage 4.

Created using The Recipes Generator

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Mayo Free Deviled Eggs with Sour Cream

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 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)

instructions:

How to cook Mayo Free Deviled Eggs with Sour Cream

1. Fill a medium saucepan with cold water. Add eggs. Bring eggs to a boil and cook for 5-6 minutes covered.
2. 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.
3. Rinse the eggs under cold water or place them in an ice bath.
4. Peel the eggs. Peeling them while they are still a little warm will help get the shell off.
5. Cut the peeled eggs in half.
6. In a bowl, scoop out all the egg yolks. They should easily slide out with your finger.
7. Set the egg whites onto a plate.
8. Crumble the egg yolks with a fork.
9. Add the butter to the mixture and mix well.
10. Add the sour cream. Mix.
11. Add 1 tsp of the vinegar plus all the honey and salt. Mix.
12. These are less tangy than a traditional deviled egg. To add more tang, add up to ½ tsp of vinegar.
13. Fill the egg whites with a generous scoop.
14. Sprinkle with paprika.

Created using The Recipes Generator

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

Preheat oven to 500 degrees.

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

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.

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.

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.

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.

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Honey Roasted Chicken

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

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

instructions:

How to cook Honey Roasted Chicken

1. Preheat oven to 500 degrees.
2. Make your rub by mixing cloves, ginger, nutmeg, cinnamon and salt in a small bowl.
3. Crush 5 cloves with the flat of your knife, keep 4 cloves of garlic whole.
4. Remove the giblets. Wash and pat dry the chicken. Make sure you dry the chicken really well so the rub will stick.
5. Drizzle approx. 2 tbs of honey of the top of the chicken, rub both sides well.
6. Massage the rub on the chicken, making sure to rub both sides.
7. Add all garlic cloves to chicken cavity.
8. Cover chicken with parchment paper and aluminum foil to keep cinnamon from burning.
9. Roast at 500 degree for 15 min then decrease your oven to 450 for 15 minutes.
10. Remove chicken from oven. Baste chicken with juice drippings.
11. 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.
12. Let the chicken rest for 20 minutes.
13. Carve chicken and serve! Make sure you enjoy the skin while it’s crispy and hot!
14. Notes:If your chicken came with giblets, you can add them to your next batch of stock or make liver pate.
15. I don’t normally recommend baking with honey but for this delicious recipe I make an exception.
16. Save the gelatin and juices of this chicken! Once cooled, they are like candy because of the sweet honey and cinnamon.

Created using The Recipes Generator

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 (If you’re on the GAPS Diet, omit spices until you are tolerating them on a later stage!)

  • 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

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!

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.

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.

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.

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.

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Liver Pate

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

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

instructions:

How to cook Liver Pate

1. 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!
2. Add about ½ inch of water to a pan. Add liver to pan to poach.
3. After 2-3 minutes, flip the liver to poach the other side.
4. Add butter or lard to a small skillet. Add the onions to the skillet, stir. Add the garlic to the skillet.
5. 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.
6. Add liver to the food processor or blender. Process quickly on its own.
7. 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.
8. Blend until smooth.
9. Add spices and ¼ tsp salt to the blender or food processor. Blend until smooth. If needed, add remaining ½ tsp of salt.
10. Serve pate warm or chilled.

Created using The Recipes Generator

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

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.

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

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

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.

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

If you are doing the GAPS Diet and you are on Stage 4 or above, 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.

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.

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Whole Roasted Chicken with Salt

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• Chicken
• Salt, about 2 tbsp
• Parchment Paper
• Aluminum Foil

instructions:

How to cook Whole Roasted Chicken with Salt

1. 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.
2. Pour your salt into a bowl so you don’t contaminate the rest of the salt.
3. Rinse and pat dry chicken, inside and outside. Remove the giblets and set aside.
4. Rub salt all over the chicken, taking care to put salt inside the chicken cavity.
5. Rinse the giblets. Add the giblets to the inside of the cavity.
6. 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.
7. Put in the oven.
8. After about 15 minutes, turn the oven down to 350.
9. After an hour, check the chicken temperature. Continue cooking chicken for an additional 45 minutes.
10. 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.
11. Let the chicken rest for 20 minutes.
12. 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.

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GAPS Legal 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! and what's better? They are stage 4 (and beyond) GAPS legal!

I happened to have just bought some good-quality uncured pepperoni at the store, and had some sauce in the cabinet (although if I don't happen to have that I just as easily throw a couple tomatoes in a blender and make my own sauce on the stove). I tried it, and it worked! Delicious pizza bites that really taste like pizza (with zucchini on it) and can be made to suit any taste or dietary guidelines.

Unless you can't eat zucchini, you should be able to modify this for anyone. The fat used can be anything. You could leave off the tomato sauce, or make a while sauce. You can top with anything you can tolerate. Most people can tolerate raw cheese by the time they get to full GAPS And I guarantee that even if you can't do pepperoni, there is some type of meat you can have! Part of what makes a pizza is cheese and tomato sauce, so without these you will have a little different taste, but that doesn't mean you won't have something delicious!

Ingredients for gaps friendly pizza made with zucchini:

• Zucchini

• 2 TBS Lard, Butter or Other Fat

• Italian Seasonings

• Salt & Pepper

• Pizza Sauce (make your own or buy a sugar free version in a glass jar)

• Mozzarella Cheese

• Uncured Pepperoni

• Other Pizza Toppings of Your Choice

Directions for gaps friendly pizza made with zucchini:

Sliced the zucchini into rounds, approx ¼ thick. Don’t slice too thin!

Add your preferred fat to a pan on medium heat. Once hot, add zucchini slices. Your zucchini should not be swimming in the fat!

Sprinkle zucchini slices with salt, pepper and Italian seasonings.

Grate the mozzarella cheese.

Once the zucchini slices are golden brown (8-10 min), flip them to the other side.

Spoon tomato sauce on top of each zucchini slice. Top with uncured pepperoni or other toppings of your choice and add grated mozzarella cheese. Cover for 2 - 3 minutes so the cheese melts.

Once the cheese is melted, your zucchini pizzas are done!

Other toppings you could try would be artichoke hearts, olives. anchovies, or cooked chicken pieces. (Think your favorite pizza toppings!) Enjoy! Careful, they are hot! Once they have cooled a little, you can cut them into fourths to be served to those with small mouths. And as any good pizza is, they are delicious cold as well!  

What are your favorite toppings? Did you find good combinations? Let us know!

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Zucchini Pizza Bites

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• Zucchini
• 2 TBS Lard, Butter or Other Fat
• Italian Seasonings
• Salt & Pepper
• Pizza Sauce (make your own or buy a sugar free version in a glass jar)
• Mozzarella Cheese
• Uncured Pepperoni
• Other Pizza Toppings of Your Choice

instructions:

How to cook Zucchini Pizza Bites

1. Sliced the zucchini into rounds, approx ¼ thick. Don’t slice too thin!
2. Add your preferred fat to a pan on medium heat. Once hot, add zucchini slices. Your zucchini should not be swimming in the fat!
3. Sprinkle zucchini slices with salt, pepper and Italian seasonings.
4. Grate the mozzarella cheese.
5. Once the zucchini slices are golden brown (8-10 min), flip them to the other side.
6. Spoon tomato sauce on top of each zucchini slice. Top with uncured pepperoni or other toppings of your choice and add grated mozzarella cheese. Cover for 2 - 3 minutes so the cheese melts.
7. Once the cheese is melted, your zucchini pizzas are done!
8. Other toppings you could try would be artichoke hearts, olives. anchovies, or cooked chicken pieces. (Think your favorite pizza toppings!) Enjoy! Careful, they are hot! Once they have cooled a little, you can cut them into fourths to be served to those with small mouths. And as any good pizza is, they are delicious cold as well!

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GAPS Friendly Wilted Salad Recipe

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! This wilted lettuce salad recipe is easy to make and is GAPS legal on stage 5 (and beyond). I hope you enjoy this treat, and feel free to make it every day!

GAPS Friendly Wilted Salad Ingredients

• 2-3 heads of soft leaf (like red or green lettuce, not iceburg or romaine)

• 4-6 slices bacon

• 2 hard boiled eggs

• 1 bunch of green onions

• Almond slices, soaked or sliced preferred (optional)

• 2-3 TBS raw apple cider vinegar

• 2 TBS raw honey

Directions for wilted salad

Tear the cleaned and dried lettuce in bowl.

Fry the bacon until it’s crispy. While the bacon fries, slice the green onions and eggs and add to the lettuce.

When the bacon is done, turn off the heat, remove the bacon and cut into pieces. Add the bacon to the salad mixture.

Carefully add honey and apple cider vinegar to the bacon grease, watching for splatter!

Stir, then add mixture on top of lettuce.

Mix well.

Add almond slices.

Serve immediately!

Watch it disappear!

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Wilted Salad Greens

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 2-3 heads of soft leaf (like red or green lettuce, not iceburg or romaine)
• 4-6 slices bacon
• 2 hard boiled eggs
• 1 bunch of green onions
• Almond slices, soaked or sliced preferred (optional)
• 2-3 TBS raw apple cider vinegar
• 2 TBS raw honey

instructions:

How to cook Wilted Salad Greens

1. Tear the cleaned and dried lettuce in bowl.
2. Fry the bacon until it’s crispy. While the bacon fries, slice the green onions and eggs and add to the lettuce.
3. When the bacon is done, turn off the heat, remove the bacon and cut into pieces. Add the bacon to the salad mixture.
4. Carefully add honey and apple cider vinegar to the bacon grease, watching for splatter!
5. Stir, then add mixture on top of lettuce.
6. Mix well.
7. Add almond slices.
8. Serve immediately!
9. Watch it disappear!

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GAPS Friendly Marshmallow Recipe

What if I told you that you could have a treat that is GAPS legal AND is good for you??? The GAPS marshmallow does just that. This simple treat is basically made up of gelatin, honey, water and optional vanilla. You can use this treat to get extra gelatin if you are needing that. Just reduce the amount of honey*. And they are simple to make!

GAPS Friendly MARSHMALLOWS Ingredients

• 2 cups honey

• 1 cup of filtered water

• 2 tsp vanilla (optional)

• 1/2 tsp sea salt

• 6 TBS grass-fed beef gelatin

• 1 cup of filtered water

Directions for making your own marshmallows

Soften the Gelatin by adding gelatin to 1 cup of hot water. Stir and allow to sit. Keep it warm but not on the stove.

While gelatin is softening… Heat honey and water in a medium saucepan (medium to high heat), stirring frequently, until it reaches the soft ball candy stage (about 235°F).

If you don’t have a thermometer, you can check by dripping the heated honey into a glass of cold water. When the candy forms a ball, it is ready!

When the honey has reached the soft ball stage, remove from heat.

Add the heated honey mixture to the softened gelatin in a large bowl.

Add vanilla (optional)

Do these steps quickly, you don’t want honey mixture to cool off too much!

Whisk the mixture using an electric mixer or stand mixer for about 10 minutes. When the mixture is thick and looks like marshmallow paste, it’s done!

Put the marshmallow paste in a greased and parchment paper-lined glass 9x11 dish and allow to cool and dry for 24-36 hrs. Then cut up and serve.

These marshmallows won't have exactly the same consistency (and won't roast over the fire quite the same) as store-bought marshmallows, but you can roast them for things like s'mores, and they are delicious! You can also use them to top roasted sweet potatoes or butternut squash or to top your homemade ice cream for a sundae or banana split.

Enjoy!

*As a general rule I don't like to heat honey, as some research has shown that heating it can turn the honey toxic. On the other hand, these marshmallows are a whole lot better than commercially available marshmallows, so I think as a treat they are great! I still recommend using raw honey for these recipes, you will be heating it much less than most non-raw honey is heated.

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Homemade Marshmallows

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 2 cups honey
• 1 cup of filtered water
• 2 tsp vanilla (optional)
• 1/2 tsp sea salt
• 6 TBS grass-fed beef gelatin
• 1 cup of filtered water

instructions:

How to cook Homemade Marshmallows

1. Soften the Gelatin by adding gelatin to 1 cup of hot water. Stir and allow to sit. Keep it warm but not on the stove.
2. While gelatin is softening… Heat honey and water in a medium saucepan (medium to high heat), stirring frequently, until it reaches the soft ball candy stage (about 235°F).
3. If you don’t have a thermometer, you can check by dripping the heated honey into a glass of cold water. When the candy forms a ball, it is ready!
4. When the honey has reached the soft ball stage, remove from heat.
5. Add the heated honey mixture to the softened gelatin in a large bowl.
6. Add vanilla (optional)
7. Do these steps quickly, you don’t want honey mixture to cool off too much!
8. Whisk the mixture using an electric mixer or stand mixer for about 10 minutes. When the mixture is thick and looks like marshmallow paste, it’s done!
9. Put the marshmallow paste in a greased and parchment paper-lined glass 9x11 dish and allow to cool and dry for 24-36 hrs. Then cut up and serve.
10. These marshmallows won't have exactly the same consistency (and won't roast over the fire quite the same) as store-bought marshmallows, but you can roast them for things like s'mores, and they are delicious! You can also use them to top roasted sweet potatoes or butternut squash or to top your homemade ice cream for a sundae or banana split.

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GAPS Friendly Waffle Recipe

Recently the idea struck me to try to make a GAPS waffle. I had made many GAPS pancakes, so I thought maybe it could be done. And it turns out... it can! It was not a simple task, however.

The ratios are fairly different than a GAPS pancake... for one thing, putting in too many eggs caused it to overflow and made quite a mess. But after some trial and error I found a recipe that is delicious, and delivered consistent results (which is a big deal when cooking without flour).

I was also excited to make this a dairy-free recipe (except for the whey). Unfortunately, I can't make it nut free, the almond butter is essential! I hope you enjoy them!

GAPS Friendly Waffles

(makes about 8 waffle squares or 2 full-size waffles)

GAPs legal waffle Batter Ingredients

• 1 cup cooked butternut squash

• 4 TBS fermented almond butter (see note)

• 1 TBS melted lard

• 2 eggs

• ¼ tsp sea salt

Additional Ingredients

• About ¼ cup melted lard or butter to grease the waffle iron

Tools for gaps legal waffles

• Food processor or high-powered blender

• Waffle iron

• Chopsticks (this is very helpful to get the waffles off in one piece)

Directions for gaps legal waffles

This recipe is quick to put together if you do a little prep work first!

Prep the Fermented Almond Butter:
At least 24 hours in advance, ferment the almond butter. Add 2 TBS whey to 1 cup almond butter. Stir. Leave at room temperature for 24 hours. This will keep in the fridge for at least 2 weeks.

Prep the Butternut Squash:
Cut the butternut squash in half and place face down on a baking sheet lined with parchment paper. Bake at 350 degrees for 35-45 min until soft. Remove the squash flesh and place in a bowl.

For the GAPS Waffles:
Combine all ingredients in a food processor and blend until very smooth and mixed.

I recommend pouring the mixture into a bag and using it like a pastry bag. The more quickly you can get the waffle batter on the iron and close the lid, the better it turns out!

When everything is ready, and the waffle iron is hot, use the pastry brush to spread fat on the upper and lower waffle irons. Do this as quickly as possible.

Add batter to the waffle iron, then close the lid.

There is a lot of moisture in this recipe, so expect a lot of steam!

Wait for the green light to go on, and then another 30 seconds or so.

Slowly open the waffle iron.

Remove the waffles from the iron, using the chopstick in the groves in any areas it is sticking.Top with fried eggs, honey, date syrup, berries, homemade whipped cream, or anything you want to!

Enjoy!

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GAPS Friendly Waffle Recipe

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

Waffle Batter Ingredients

• 1 cup cooked butternut squash
• 4 TBS fermented almond butter (see note)
• 1 TBS melted lard
• 2 eggs
• ¼ tsp sea salt

Additional Ingredients

• About ¼ cup melted lard or butter to grease the waffle iron

Tools Needed

• Food processor or high-powered blender
• Waffle iron
• Chopsticks (this is very helpful to get the waffles off in one piece)

instructions:

How to cook GAPS Friendly Waffle Recipe

1. This recipe is quick to put together if you do a little prep work first!
2. Prep the Fermented Almond Butter:
3. At least 24 hours in advance, ferment the almond butter. Add 2 TBS whey to 1 cup almond butter. Stir. Leave at room temperature for 24 hours. This will keep in the fridge for at least 2 weeks.
4. Prep the Butternut Squash:
5. Cut the butternut squash in half and place face down on a baking sheet lined with parchment paper. Bake at 350 degrees for 35-45 min until soft. Remove the squash flesh and place in a bowl.
6. For the GAPS Waffles:
7. Combine all ingredients in a food processor and blend until very smooth and mixed.
8. I recommend pouring the mixture into a bag and using it like a pastry bag. The more quickly you can get the waffle batter on the iron and close the lid, the better it turns out!
9. When everything is ready, and the waffle iron is hot, use the pastry brush to spread fat on the upper and lower waffle irons. Do this as quickly as possible.
10. Add batter to the waffle iron, then close the lid.
11. There is a lot of moisture in this recipe, so expect a lot of steam!
12. Wait for the green light to go on, and then another 30 seconds or so.
13. Slowly open the waffle iron.
14. Remove the waffles from the iron, using the chopstick in the groves in any areas it is sticking. Top with fried eggs, honey, date syrup, berries, homemade whipped cream, or anything you want to!

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