How to Make Your Own Dairy Free, Egg Free Sausage

I was searching for the perfect sausage recipe. I discovered I don’t like a sausage that is heavily flavored with sage. My ideal tasting sausage was Jimmy Dean’s sausage which, of course, contains MSG. 

I needed to find a recipe that would keep me from occasionally caving and eating Jimmy Dean. While watching one of my favorite YouTube shows, 18th Century Cooking, I saw their Oxford Gate sausage recipe from Martha Washington’s Book of Cookery which seemed ideal! I’ve modified it below.

This sausage is the ideal breakfast sausage. It wouldn’t work well as a sausage with marinara sauce. It’s great alongside eggs or in an omelette. If I don’t want to eat cheese, it’s also a great, easy snack on the go.

The original recipe for this called for suet, which is rendered kidney fat. The suet melts while cooking and creates a lighter patty. That’s not something I usually have on hand but this recipe works just as well without it. If you don’t mind a denser patty (think like a hamburger) than you’ll enjoy this sausage without the suet.

This is a dairy free, egg free sausage recipe which is great if you’re not currently tolerating either.

You’ll notice a spice used in this recipe is Blade Mace. Blade mace is the shell that surrounds and protects nutmeg. Mace has a sharper taste than nutmeg but if you don’t have blade mace, equal amounts of ground nutmeg can be substituted.

What will you eat alongside this sausage?

Ingredients for How to Make Your Own Sausage:

• 1 lb fresh ground pork

• 1 1/2 tsp. Salt

• ½ tsp Ground Pepper

• ¼ tsp Blade Mace, coarsely ground

• 1 ½ tsp Sage

• ¼ tsp Ground Cloves

• 2 - 3 tbsp Lard

Directions for How to Make Your Own Sausage:

In a large bowl, mix the meat with the spices.

Heat a cast iron pan on low to medium heat. Add 2 - 3 tbsp of lard to the pan, enough to give yourself a good amount of cooking fat. If your pan is too hot, your sausages will burn!

Roll sausages into finger like shapes. Add them to a pan, a small amount at a time.

These need tending! As soon as you can, move them on the bottom of the pan to prevent them from burning. Then roll them gently to cook on all sides. Because they are thicker and take longer to cook, you do need to roll them a bit to prevent them cooking too long on one side.

Cook the sausage for about 5-7 minutes, depending on how thick you make them. They will start to feel more solid as they cook.

Enjoy warm or cold! Cold sausage tastes more salty to me so if you plan to eat them cold, adjust your salt slightly. These also freeze extremely well, cooked or raw! I cooked and took a large batch of them with me when I went hunting and ate them for breakfast cold. 

Creamy Garlic Chicken Soup

This is one of my favorite soups! It’s warm and creamy and so delicious.

This soup is easy to make in large or small batches depending on how many servings you need. A small batch requires one small chicken, about 4 lbs, one head of garlic, and one glass baking dish of vegetables. A small batch will make about 4-6 hearty servings of soup. A large batch requires a larger chicken, about 6 lbs, two heads of garlic, and two glass baking dishes of vegetables.

Keeping the garlic in their paper shells roasts the garlic while preventing them from getting burnt. Don’t worry if your paper peels a little off the garlic - it’s still ok!

This soup requires a LOT of salt. If you don’t salt this soup enough, it is very bland and boring.

Because you immersion blend the vegetables into the stock, this is a great recipe to also blend in the the joint cartilage, skin and any of the other parts of the chicken that you may be tempted to throw away. I separate the chicken into three parts usually - bones, chicken meat, and everything else.

Ingredients for Creamy Garlic Chicken Soup:

• 1 Chicken

• 1 Zucchini (Courgettes)

• 1 Yellow Squash

• ½ Large Head of Cauliflower or 1 Small Cauliflower

• 1-2 Heads of Garlic, Cloves separated but still in their paper

• 3-4 tbsp Lard (Learn to make your own lard here.)

• 1 tbsp Salt

• ½ Bunch Parsley

Directions for Creamy Garlic Chicken Soup:

Start a chicken stock on the stove. (Find the recipe for a chicken stock here.)

Cut the vegetables into even size pieces for even roasting. For the cauliflower, you can remove or keep however much of the fibrous material (stems), depending on how much you are tolerating.  Start the oven preheating to 400 degrees.

Add the squash, zucchini, cauliflower and garlic to a baking dish with the lard. Melt the lard in the oven on top of the vegetables and then stir to fully coat the vegetables with the melted lard. If you do not have enough lard to fully coat your vegetables, add more! Season with salt.

Roast the coated vegetables uncovered in the oven for about an hour. The vegetables are done when they are softened and slightly browned. Set them aside to cool. 

About ten minutes before the stock is done, add in ½ bunch of parsley for an added dose of Vitamin C and magnesium. 

Once the stock is done, strain the stock and set the cooked meat aside to cool. 

Once the roasted vegetables have cooled, peel the garlic paper off. Wait until the garlic is cooled - if you are impatient and peel it too early, it will burn your hands.

Add the roasted vegetables to a large pot. Add 12 cups of stock to the pot. 

Once your meat is cooled, remove it from the bone. Separate the joint cartilage and skin from the meat. In the above photo, the top left is the bones, the bottom plate is the meat and the plate on the right has everything else that will be added into the stock and blended.

Add the skin, cartilage and other non-meat bits (no bones) to the pot. 

Immersion blend everything together until it is well blended and the vegetables are in small pieces.

Add the meat from your chicken into the blended stock. Add 1 tbsp of salt.

Cook for 15-20 minutes to blend the flavors.

Enjoy! I topped mine with sliced avocado. However, this does make it legal on GAPS Stage 3.

---

Print

Creamy Garlic Chicken Soup

Author: The Be Well Clinic

prep time: cook time: total time:

ingredients:

• 1 Chicken
• 1 Zucchini (Courgettes)
• 1 Yellow Squash
• ½ Large Head of Cauliflower or 1 Small Cauliflower
• 1-2 Heads of Garlic, Cloves separated but still in their paper
• 3-4 tbsp Lard
• 1 tbsp Salt
• ½ Bunch Parsley

instructions:

How to cook Creamy Garlic Chicken Soup

1. Start a chicken stock on the stove.
2. Cut the vegetables into even size pieces for even roasting. For the cauliflower, you can remove or keep however much of the fibrous material (stems), depending on how much you are tolerating. Start the oven preheating to 400 degrees.
3. Add the squash, zucchini, cauliflower and garlic to a baking dish with the lard. Melt the lard in the oven on top of the vegetables and then stir to fully coat the vegetables with the melted lard. If you do not have enough lard to fully coat your vegetables, add more! Season with salt.
4. Roast the coated vegetables uncovered in the oven for about an hour. The vegetables are done when they are softened and slightly browned. Set them aside to cool.
5. About ten minutes before the stock is done, add in ½ bunch of parsley for an added dose of Vitamin C and magnesium.
6. Once the stock is done, strain the stock and set the cooked meat aside to cool.
7. Once the roasted vegetables have cooled, peel the garlic paper off. Wait until the garlic is cooled - if you are impatient and peel it too early, it will burn your hands.
8. Add the roasted vegetables to a large pot. Add 12 cups of stock to the pot.
9. Once your meat is cooled, remove it from the bone. Separate the joint cartilage and skin from the meat. Add the skin, cartilage and other non-meat bits (no bones) to the pot.
10. Immersion blend everything together until it is well blended and the vegetables are in small pieces.
11. Add the meat from your chicken into the blended stock. Add 1 tbsp of salt.
12. Cook for 15-20 minutes to blend the flavors.
13. Enjoy! I topped mine with sliced avocado. However, this does make it legal on GAPS Stage 3.

Created using The Recipes Generator

Beef Tongue Recipe

I recently got half a cow and had a beef tongue in my freezer! I wanted to use all of meat and wanted to give this recipe a try. Turns out - I love beef tongue!

Beef  tongue is a very delicious dark meat with a rich flavor because of it’s high fat content. It’s about 66% fat! It’s also a highly used muscle so it’s very tender. 

Beef tongue is very simple to prepare. I prefer to boil it, like the recipe below, but you can also put it in a slow cooker for 8 hours. Either way, the stock that you’re left with is rich and delicious. I’ve kept my beef tongue stock before and used it to make Egyptian Lentil Soup. 

You can also shred beef tongue to use it in tacos or slice it to use in a stir fry. Because it looks like any other cut of meat, no one will know it’s tongue! It’s not an organ meat so it doesn’t have the strong taste associated with it like livers or hearts to.

Ingredients for Beef Tongue:

• 4.4 lbs of beef tongue

• 1 ½ tbsp Salt

• 1 tsp Peppercorns

• 5 Cloves of Garlic, Whole

• 4 Bay leaves

Directions for Beef Tongue:

Rinse the beef tongue thoroughly.

Place beef tongue in a large pot. Fill with enough water to cover the beef tongue. Gently press the beef tongue down so it is under the water.

Add salt, peppercorns, garlic and bay leaves to the pot. Or to prevent inadvertently taking out peppercorns with the scum, add your aromatics after you skim the scum. 

Bring beef tongue and water to a boil. Skim the scum off the top. 

Turn heat down to medium and cook for about two hours, until the outer skin starts to peel off . You want everything to be on a high simmer, low boil.

Once the outer skin can be peeled away, remove the tongue onto a plate to allow to cool. 

Strain the aromatics out of the stock and set aside to use in another recipe. (I suggest this Egyptian Lentil Soup recipe.) 

Once the tongue is cool, peel off the skin completely. Then chop up the meat as you would any other cut of meat!

Enjoy!

---

Beef Tongue

Print

Author: The Be Well Clinic

prep time: cook time: total time:

ingredients:

• 4.4 lbs of beef tongue
• 1 ½ tbsp Salt
• 1 tsp Peppercorns
• 5 Cloves of Garlic, Whole
• 4 Bay leaves

instructions:

How to cook Beef Tongue

1. Rinse the beef tongue thoroughly.
2. Place beef tongue in a large pot. Fill with enough water to cover the beef tongue. Add salt, peppercorns, garlic and bay leaves to the pot. Or to prevent inadvertently taking out peppercorns with the scum, add your aromatics after you skim the scum.
3. Bring beef tongue and water to a boil. Skim the scum off the top.
4. Turn heat down to medium and cook for about two hours, until the outer skin starts to peel off . You want everything to be on a high simmer, low boil.
5. Once the outer skin can be peeled away, remove the tongue onto a plate to allow to cool.
6. Strain the aromatics out of the stock and set aside to use in another recipe. (I suggest thisEgyptian Lentil Soup recipe.)
7. Once the tongue is cool, peel off the skin completely. Then chop up the meat as you would any other cut of meat!
8. Enjoy!

Created using The Recipes Generator

Egg Free, Dairy Free Liver Meatballs

Liver is an amazing superfood! It contains lots of vitamins and minerals, including zinc, iron, B vitamins, A vitamins, and folate. In our modern world, all of our livers are well taxed because of our exposure to chemicals. Anytime we know we need to support a particular organ, one of the best ways to do that is to consume the organ meat of the organ you’re trying to support.

You can spice your meatballs with anything you want but think of strong flavors. You want to neutralize the flavor of the liver.  You can also add any additional vegetables that you know your family likes. If you add additional vegetables like zucchini, eggplant or peppers and are finding the consistency of the meatball mixture to not be very sticky, you may want to add an egg to help bind everything together. Otherwise, these meatballs are egg free and dairy free!

This is a recipe that I recommend to a lot of moms! It’s a great way to help your kids eat a little bit of liver every day, which is the best way to eat liver. This recipe makes a lot of meatballs so you can freeze them and take out a few at a time to have for lunch or dinner.

Makes 27-30 Meatballs

Ingredients for Liver Meatballs:

• 2 lb ground beef

• ½ lb beef liver

• 2 carrots, about 1 cup grated

• ⅓ large white onion, about ⅔ a cup grated

• 6 large cloves of Garlic

• Oregano, 1 bunch Fresh or 1 tbsp Dried

• Basil, 1 bunch Fresh or 1 tbsp Dried

• ¼ - ½ tsp Pepper

• 2 tsp Salt

• 1 tbsp lard

Directions for Liver Meatballs:

For milder tasting liver, soak it in some kind of acid. Cover the liver in filtered water and then add the juice of one lemon or 1-2 tablespoons of apple cider vinegar. Leave to soak for 30 minutes. Be sure not to soak it for too long. The acid will break down the liver and start it “cooking” prematurely.

Preheat your oven to 375.

Grate your carrot, onion and garlic into very fine pieces. Add to a large bowl with ground beef. Add in oregano, basil and salt and pepper. Mix with your hands. 

Place your liver into a food processor once it has soaked. Pulse until smooth. Add to the bowl with the beef, vegetables and spices and mix again.

Spread lard onto the bottom of a glass oven safe casserole dish. 

Take a small handful of meat at a time and roll into a meatball. Continue to roll meatballs until you have filled your casserole dish. Keep consistency in the size and shape of your meatballs to ensure even cooking time.

Line meatballs, leaving some space between them.

Bake for 45 minutes.

Enjoy with spaghetti squash and make your own spaghetti sauce for a spaghetti night. Or enjoy with any variety of vegetables like brussels sprouts or broccoli!

Print

Egg Free, Dairy Free Liver Meatballs

prep time: cook time: total time:

ingredients:

• 2 lb ground beef
• ½ lb beef liver
• 2 carrots, about 1 cup grated
• ⅓ large white onion, about ⅔ a cup grated
• 6 large cloves of Garlic
• Oregano, 1 bunch Fresh or 1 tbsp Dried
• Basil, 1 bunch Fresh or 1 tbsp Dried
• ¼ - ½ tsp Pepper
• 2 tsp Salt
• 1 tbsp lard

instructions:

How to cook Egg Free, Dairy Free Liver Meatballs

1. For milder tasting liver, soak it in some kind of acid. Cover the liver in filtered water and then add the juice of one lemon or 1-2 tablespoons of apple cider vinegar. Leave to soak for 30 minutes. Be sure not to soak it for too long. The acid will break down the liver and start it “cooking” prematurely.
2. Preheat your oven to 375.
3. Grate your carrot, onion and garlic into very fine pieces. Add to a large bowl with ground beef. Add in oregano, basil and salt and pepper. Mix with your hands.
4. Place your liver into a food processor once it has soaked. Pulse until smooth. Add to the bowl with the beef, vegetables and spices and mix again.
5. Spread lard onto the bottom of a glass oven safe casserole dish.
6. Take a small handful of meat at a time and roll into a meatball. Continue to roll meatballs until you have filled your casserole dish. Keep consistency in the size and shape of your meatballs to ensure even cooking time.
7. Line meatballs, leaving some space between them.
8. Bake for 45 minutes.
9. Enjoy with spaghetti squash and make your own spaghetti sauce for a spaghetti night. Or enjoy with any variety of vegetables like brussels sprouts or broccoli!

Created using The Recipes Generator

Making Your Own Kefir from Milk Kefir Grains

Kefir is a fermented drink made from kefir grains. It’s a bit like a very thin yogurt and has great health benefits!

The great news is, like many fermented drinks, kefir is very easy to make on your own!

Kefir grains are very sensitive to metal so it is best if you use little to no metal when you’re preparing this recipe.

If you use a dishwasher, rinse your bowl thoroughly before using to ensure there is no detergent residue on it. 

You will need:

• A strainer (preferably not metal)

• A jar to put your kefir in

• A bowl

Ingredients for Kefir

• Fresh Milk (raw or freshly repasteurized, depending on what your grains are used to)

• Kefir with Grains, 4 to 5 healthy grains will make a pint 

Directions for Kefir

Separate kefir grains from kefir by pouring into a non metal strainer. Gently separate the kefir from the grains with a non metal spoon. Don’t push too hard - be very gentle! 

What falls below is your kefir. What stays in the strainer is the kefir grains. 

Leave out on the counter for about 24 hours to ferment. After 24 hours, put the grains into milk into the fridge. OR if you are not needing so much kefir, store it in the fridge directly.

If you store the kefir in the fridge, continue to feed your kefir in the fridge. It takes about two to three weeks before you need to feed it again by changing the milk.

You can use the kefir itself to make kefir cream.

Enjoy!

Print

Making Your Own Kefir

prep time: cook time: total time:

ingredients:

• Fresh Milk (raw or freshly repasteurized, depending on what your grains are used to)
• Kefir with Grains, 4 to 5 healthy grains will make a pint

instructions:

How to cook Making Your Own Kefir

1. Separate kefir grains from kefir by pouring into a non metal strainer. Gently separate the kefir from the grains with a non metal spoon. Don’t push too hard - be very gentle!
2. What falls below is your kefir. What stays in the strainer is the kefir grains.
3. Leave out on the counter for about 24 hours to ferment. After 24 hours, put the grains into milk into the fridge. OR if you are not needing so much kefir, store it in the fridge directly.
4. If you store the kefir in the fridge, continue to feed your kefir in the fridge. It takes about two to three weeks before you need to feed it again by changing the milk.
5. You can use the kefir itself to make kefir cream.
6. Enjoy!

Created using The Recipes Generator

Sprouted Refried Navy Beans Recipe

Beans make everything delicious! The old adage about beans isn’t true. If you’re worried about the unsightly smells and noises that beans so often bring, worry no more. The reason that beans are known for producing flatulence is because of the strong anti-nutrients present in the bean seed. Once you properly prepare these beans, the anti-nutrients are no longer present so there’s no reason for any symptoms.  When they’re properly prepared and you can tolerate them, navy beans are a good addition to your diet. If you do experience flatulence while eating the beans, it means your body is not ready for the starch and you still have work to do on your gut flora. 

Even if you are tolerating them well, remember that beans are a starch and should always be consumed alongside a generous amount of animal fat. 

These are great served with anything that has a Mexican theme with them. I like them next to eggs, like a Huervos Rancheros sort of feel.

You can freeze this recipe into smaller portion sizes so that you can pull it out quickly to use as a side for a meal. I tried freezing this in muffin tins since they are about the correct proportion of a serving of beans. I lined the muffin tin with unbleached large baking cups and then scooped beans into them. I let them freeze over a weekend and then took them out of the muffin tin and placed them in a gallon bag to protect them from freezer burn. 

Makes about 12 servings

Ingredients for Sprouted Refried Beans

• 6 cups sprouted navy beans

• ½ onion

• ½ jalapeno

Directions for Sprouted Refried Beans

Add sprouted navy beans to a large pot.

Bring to a boil and cook for about 2 hours until the beans are very soft. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!

Add onion and jalapeno into the pot once beans are soft. If too much water is gone, add a little bit into the pot so you don’t scorch the beans on the bottom of the pot. 

Immersion blend the beans when they are soft. They should be smoother but still have a little bit of texture to them.

Put them back on the stove. Stir frequently for five minutes over medium high heat to evaporate the liquid.

This is the basic refried bean recipe.

My favorite way to eat these is to add a cup of beans to a cast iron skillet. Add in a half a stick of butter. Cook together until well mixed.

Add a fried egg and a few softened pepper pieces. 

Print

Sprouted Refried Beans

prep time: cook time: total time:

ingredients:

• 6 cups sprouted navy beans
• ½ onion
• ½ jalapeno

instructions:

How to cook Sprouted Refried Beans

1. Add sprouted navy beans to a large pot.
2. Bring to a boil and cook for about 2 hours until the beans are very soft. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!
3. Add onion and jalapeno into the pot once beans are soft. If too much water is gone, add a little bit into the pot so you don’t scorch the beans on the bottom of the pot.
4. Immersion blend the beans when they are soft. They should be smoother but still have a little bit of texture to them.
5. Put them back on the stove. Stir frequently for five minutes over medium high heat to evaporate the liquid.
6. This is the basic refried bean recipe.
7. My favorite way to eat these is to add a cup of beans to a cast iron skillet. Add in a half a stick of butter. Cook together until well mixed.
8. Add a fried egg and a few softened pepper pieces.

Created using The Recipes Generator

A Chili Recipe for the GAPS Diet

I was excited to make this chili as I hadn’t had it for years! For a long time, I have been following the GAPS Protocol and didn’t want to take the time to properly prepare the navy beans needed for this recipe. Even now that I can tolerate more foods, I tend to avoid chili because most chilis are made from beans stored in a can, which should be avoided if possible. However, this homemade chili was well worth the effort because of how delicious it was - and how many meals it made!

This recipe uses GAPS Legal navy beans. Navy beans are GAPS legal because they have a lower amount of starch content compared to other beans. They are legal on full GAPS. These beans have also been soaked and sprouted for easier and better digestion. (Learn more about properly preparing grains here!)

This chili is a great way to get in the healing meat stock that should be part of your every day diet since it contains meat stock as the liquid.

In my opinion, one of the things that makes chili chili is tomatoes! But some people who have a leaky gut are sensitive to nightshades, which includes tomatoes. If that’s you, this is a recipe to look forward to in the future once you have healed your gut. 

There are many great toppings for chili and I’m sure you have your favorites! Some suggestions are sour cream or yogurt, cheese, bacon or cracklings (see recipe for making cracklings here) green onions, avocado.

This is a hearty meal that’s easy to make in large batches and then frozen for later use. I’m looking forward to enjoying this chili on many cool fall and winter evenings.

Ingredients for Chili

• 6 cups of sprouted navy beans

• 6 Large Tomatoes

• Onion

• Garlic

• 1 lb. Ground Beef, you could substitute any ground protein

• ½ Jalepeno

• 2 tbsp Lard

• 4 cups chicken stock

• 7 oz Tomato Paste (make sure it is canned in glass, never in metal!)

• 2 tsp Salt

• 1 tsp Paprika

• ¼ tsp Chili Powder

• ¼ tsp Cayenne Pepper

• 1 tsp Cumin

• Chili Peppers (two shakes)

Directions for Chili

Sprout your beans 48 hours in advance. To sprout your beans, soak them in filtered water overnight. In the morning, rinse them. Leave them on the counter in the sunlight with a cover to keep the bugs away and rinse every twelve hours. Drain them completely before you rinse them or you will get mold. Once they sprout, they’re done. Rinse them for a final time. Make sure they are well drained. Put the lid back on the bowl and put the beans into the fridge.

Add 6 cups of sprouted navy beans to a large pot. Bring to a boil and simmer for 1.5 hours. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!

While the beans cook, start your tomatoes stewing and breaking down. Add an inch of water to a stock pot. Remove the cores of the tomatoes. Roughly chop the tomatoes. You don’t have to be very precise since eventually they will cook down and eventually be smashed. Add 1 tsp salt.

Once the beans are softened (but not soft as they will cook longer with the rest of the chili) drain them and set them aside with a lid over the pot to keep them warm.

Melt two tbsp of lard into a cast iron skillet. Add more fat as needed. 

Once lard is melted, add ground beef and onion. Cook until beef is browned. Add in garlic and jalapeno.

Add beef mixture to bean pot. Add in spices. Add in stewed tomatoes, stock, and tomato paste. Mix gently. Add a teaspoon of salt and ½ tsp pepper.

Return to the stove and let simmer for about an hour so that the flavors meld together.

Top with your favorite toppings and enjoy!

Print

GAPS Legal Chili Recipe

prep time: cook time: total time:

ingredients:

• 6 cups of sprouted navy beans
• 6 Large Tomatoes
• Onion
• Garlic
• 1 lb. Ground Beef, you could substitute any ground protein
• ½ Jalepeno
• 2 tbsp Lard
• 4 cups chicken stock
• 7 oz Tomato Paste (make sure it is canned in glass, never in metal!)
• 2 tsp Salt
• 1 tsp Paprika
• ¼ tsp Chili Powder
• ¼ tsp Cayenne Pepper
• 1 tsp Cumin
• Chili Peppers (two shakes)

instructions:

How to cook GAPS Legal Chili Recipe

1. Sprout your beans 48 hours in advance. To sprout your beans, soak them in filtered water overnight. In the morning, rinse them. Leave them on the counter in the sunlight with a cover to keep the bugs away and rinse every twelve hours. Drain them completely before you rinse them or you will get mold. Once they sprout, they’re done. Rinse them for a final time. Make sure they are well drained. Put the lid back on the bowl and put the beans into the fridge.
2. Add 6 cups of sprouted navy beans to a large pot. Bring to a boil and simmer for 1.5 hours. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!
3. While the beans cook, start your tomatoes stewing and breaking down. Add an inch of water to a stock pot. Remove the cores of the tomatoes. Roughly chop the tomatoes. You don’t have to be very precise since eventually they will cook down and eventually be smashed. Add 1 tsp salt.
4. Once the beans are softened (but not soft as they will cook longer with the rest of the chili) drain them and set them aside with a lid over the pot to keep them warm.
5. Melt two tbsp of lard into a cast iron skillet. Add more fat as needed.
6. Once lard is melted, add ground beef and onion. Cook until beef is browned. Add in garlic and jalapeno.
7. Add beef mixture to bean pot. Add in spices. Add in stewed tomatoes, stock, and tomato paste. Mix gently. Add a teaspoon of salt and ½ tsp pepper.
8. Return to the stove and let simmer for about an hour so that the flavors meld together.
9. Top with your favorite toppings and enjoy!

Created using The Recipes Generator

How to Properly Prepare Grains

How to Properly Prepare White Rice on the GAPS Diet:

On the transition to the GAPS Intro diet, or at any time during the GAPS Intro diet, if you or your practitioner feel that your body is in need of some carbohydrates, this is a simple carbohydrate that many of us relate to. While it’s  not a whole grain, which generally we prefer, the husk of a whole grain can be harder to digest. White rice that’s been soaked is fairly easy to digest and fairly untroublesome for the gut.

Soak your rice overnight before using it in any recipe. Place in warm filtered water with 4 tbsp of yogurt or whey. Put a lid on the bowl and place on the counter overnight.

How to Properly Prepare Quinoa on the GAPS Diet:

As a non gluten grain, quinoa is one of the first grains we can try in coming off the GAPS Diet. It is a seed so as with all other seeds it should be properly prepared. Quinoa has never been my favorite, but most of the times I have eaten it in the past were before I understood about anti-nutrients. I wonder if quinoa used to give me a stomach ache and that’s why I didn’t care for it. This quinoa can be used as an exact substitution for any other quinoa recipe, including a cold quinoa salad or a quinoa pudding. 

Soak and sprout your quinoa 24 hours in advance. To sprout the quinoa, put the quinoa in filtered water (2 cups of quinoa to 4 cups of water.) Add in 2 tbsp of yogurt or whey. Leave on the counter covered for 24 hours.

How to Properly Prepare Wild Rice on the GAPS Diet:

Wild rice is not actually a grain. It’s actually the seed of a marsh growing plant. It’s pretty low in fat so it should be eaten with lots of fat. Because it falls into the seed family, wild rice can be eaten on the GAPS Diet. Of course, you should properly prepare it before eating it. I would serve it in place of white rice in many dishes, like in this fried rice recipe.

At least 7 hours before:

Rinse rice well.

Add 1.5 cups of wild rice to 3 cups of warm filtered water. Add 2-3 tbsp of whey or yogurt to the mix. Let sit in a warm place for at least seven hours.

When You’re Ready to Cook

Add water to cover, about half a liter. Cover and place in the oven at 200 degrees. Cook for 45 minutes.

GAPS Legal Chicken Pot Pie Soup

I have fond memories of chicken pot pie growing up. I recently learned it’s one of my mom’s favorite foods, which is probably why we enjoyed it often. She at times would make her own but we would usually have the individual frozen pot pies. 

The key to this soup being reminiscent of a pot pie is to cut the vegetables into bite size pieces and make a consistency that’s more like a stew than a soup. Included in this recipe are a few tricks to thicken the soup so it more closely resembles the gravy that we associate with chicken pot pie.

In case you aren’t already convinced by the title, here are a couple other reasons you should try this recipe:

1. Soup is easy to make in a large batch making it great to feed a crowd or to freeze for later.

2. You just might find some distant childhood memories while eating it.

3. The vegetables in pot pie can vary so you can use up what you have on hand.

4. With a specific flavor profile, it can help expand your soup repertoire. 

Ingredients for GAPS Legal Chicken Pot Pie Soup

• 1 Whole Chicken

• 8 Whole Carrots

• 4 Celery Stalks

• 1 Yellow Onion

• 10 oz. Frozen Peas

• 2 sprig of Tarragon

• 2 sprig of Basil

Directions for GAPS Legal Chicken Pot Pie Soup

Prepare your stock first. Cut up the entire chicken (See how to break down a chicken here.) Set breast meat aside. Add the rest of a chicken to a large stock pot filled with filtered water. Bring to a boil.

Cube chicken breasts, keeping meat around the same size.

Cut up 3 carrots, 2 celery stalks and ½ onions. 

Once chicken is brought to a boil, skim off any scum. Add in the aromatics: carrots, celery, onions, tarragon and basil.

Boil for an hour and half until chicken is done.

Once chicken is done, remove the chicken pieces from the stock pot. Set aside to cool. Keep the remaining yummy stock on the stove.

Once chicken has cooled, remove the chicken meat from the bones. Remove all the meat, joints and connective tissue from the bones. It’s all good stuff! Set the skin aside. The skin will be blended into the stock. Add the bones back to the stock.

Continue to simmer the stock for another 30 - 45 minutes.

Chop up remaining carrots, celery and onion. Roughly chop the cooked chicken into bite sized pieces.

Strain the stock. Add 8 cups of stock to a seperate pot. Add in the chicken skin and any organ meats. Blend the skin into the stock with an immersion blender.

Add in chopped carrots, celery, and onion. Cook for 20 minutes.

When carrots are soft, add in chopped chicken pieces and the frozen peas. Add fresh tarragon and basil. Add additional salt and a few turns of a pepper grinder.

Cook for twenty minutes, until peas are warmed.

Serve warm!

For added creaminess, I recommend adding sour cream, cultured cream, ghee, butter, or heavy whipping cream, whichever you are tolerating. Make sure to add any probiotic foods into your bowl after serving so as not to kill the live microbes.

Print

GAPS Legal Chicken Pot Pie Soup

prep time: cook time: total time:

ingredients:

• 1 Whole Chicken
• 8 Whole Carrots
• 4 Celery Stalks
• 1 Yellow Onion
• 10 oz. Frozen Peas
• 2 sprig of Tarragon
• 2 sprig of Basil

instructions:

How to cook GAPS Legal Chicken Pot Pie Soup

1. Prepare your stock first. Cut up the entire chicken (See how to break down a chicken here.) Set breast meat aside. Add the rest of a chicken to a large stock pot filled with filtered water. Bring to a boil.
2. Cube chicken breasts, keeping meat around the same size.
3. Cut up 3 carrots, 2 celery stalks and ½ onions.
4. Once chicken is brought to a boil, skim off any scum. Add in the aromatics: carrots, celery, onions, tarragon and basil.
5. Boil for an hour and half until chicken is done.
6. Once chicken is done, remove the chicken pieces from the stock pot. Set aside to cool. Keep the remaining yummy stock on the stove.
7. Once chicken has cooled, remove the chicken meat from the bones. Remove all the meat, joints and connective tissue from the bones. It’s all good stuff! Set the skin aside. The skin will be blended into the stock. Add the bones back to the stock.
8. Continue to simmer the stock for another 30 - 45 minutes.
9. Chop up remaining carrots, celery and onion. Roughly chop the cooked chicken into bite sized pieces.
10. Strain the stock. Add 8 cups of stock to a seperate pot. Add in the chicken skin and any organ meats. Blend the skin into the stock with an immersion blender.
11. Add in chopped carrots, celery, and onion. Cook for 20 minutes.
12. When carrots are soft, add in chopped chicken pieces and the frozen peas. Add fresh tarragon and basil. Add additional salt and a few turns of a pepper grinder.
13. Cook for twenty minutes, until peas are warmed.
14. Serve warm!
15. For added creaminess, I recommend adding sour cream, cultured cream, ghee, butter, or heavy whipping cream, whichever you are tolerating. Make sure to add any probiotic foods into your bowl after serving so as not to kill the live microbes.

Created using The Recipes Generator

Full GAPS Legal Fried Rice

We had fried rice a lot growing up! It’s a good “kitchen sink” recipe. You can use almost any ingredients you have on hand. It also comes together fairly quickly, especially if you’re like us and usually have rice in the fridge.

One of the reasons I chose white rice for this recipe is because on the transition to the GAPS Intro diet, or at any time during the GAPS Intro diet, if you or your practitioner feel that your body is in need of some carbohydrates, this is a simple carbohydrate that many of us relate to. While it’s  not a whole grain, which generally we prefer, the husk of a whole grain can be harder to digest. White rice that’s been soaked is fairly easy to digest and fairly untroublesome for the gut.

This is a quick and easy meal.

To make it GAPS legal, substitute wild rice for the white rice. 

One of the keys to the recipe is find a true correctly fermented soy sauce. Soy should only ever be eaten in a properly fermented state. When it’s properly fermented, it’s legal on the Full GAPS Diet. I found a properly fermented soy sauce from Ohsawa Organic called Nama Shoyu. It’s an unpasteurized soy sauce and delicious!

There are “classic” fried rice vegetables but truly you can change this recipe to use any vegetables you have in the fridge. In this version I used carrots, celery, onions, red cabbage and green onion. You could also use any type of summer squash like yellow squash or zucchini, broccoli, cauliflower, swiss chard, shredded brussel sprouts, snow peas, snap peas, green peas, or green beans. We always made it with water chestnuts and bean sprouts growing up. I’m not sure if these are GAPS legal but I’m very doubtful they would be. What vegetable combination is your favorite?

Ingredients for GAPS Legal Fried Rice

• 2 cups of rice

• 4 cups stock

• Carrots

• Onions

• Red Cabbage

• Green Onions

• 3 tbsp Lard or Other Animal Fat

• 4-6 cloves of Garlic, depending on size

• 2 Eggs

• 1.5 tbsp Soy Sauce (see note about correctly fermented soy sauce)

Directions for GAPS Legal Fried Rice:

24 Hours Before:

Soak your rice overnight. Place in warm filtered water with 4 tbsp of yogurt or whey.

The Next Day:

Rinse rice under filtered water.

Add 2 cups of rice to 4 cups of stock. Cook rice in the stock for 15 minutes until the stock is absorbed. 

Chop all vegetables. The smaller you chop them, the faster they’ll cook. Make sure you slice your vegetables the same size for even cooking. 

Add 3 tbsp of lard to a  cast iron pan. 

When adding vegetables, add the ones that take the longest to cook in first, usually the hardest ones. So for me, I added the carrots and celery first. Add in cabbage and onions.

Add 1-2 tsps of soy sauce into the cast iron pan. This will start to create the sticky sauce. 

A tip in sauteing vegetables: let them sit for a minute or two to get brown. Then move them to cook other sides. 

Once your vegetables have cooked, add in the rice and stir.

Crack two eggs into a bowl and scramble them. Add them into the cast iron pan and mix well.

Add in about 1 tbsp of soy sauce and mix everything together.

Serve alongside more soy sauce on the table and enjoy!

Print

GAPS Legal Fried Rice

prep time: cook time: total time:

ingredients:

• 2 cups of rice
• 4 cups stock
• Carrots
• Onions
• Red Cabbage
• Green Onions
• 3 tbsp Lard or Other Animal Fat
• 4-6 cloves of Garlic, depending on size
• 2 Eggs
• 1.5 tbsp Soy Sauce (see note about correctly fermented soy sauce)

instructions:

How to cook GAPS Legal Fried Rice

1. 24 Hours Before:
2. Soak your rice overnight. Place in warm filtered water with 4 tbsp of yogurt or whey.
3. The Next Day:
4. Rinse rice under filtered water.
5. Add 2 cups of rice to 4 cups of stock. Cook rice in the stock for 15 minutes until the stock is absorbed.
6. Chop all vegetables. The smaller you chop them, the faster they’ll cook. Make sure you slice your vegetables the same size for even cooking.
7. Add 3 tbsp of lard to a cast iron pan.
8. When adding vegetables, add the ones that take the longest to cook in first, usually the hardest ones. So for me, I added the carrots and celery first. Add in cabbage and onions.
9. Add 1-2 tsps of soy sauce into the cast iron pan. This will start to create the sticky sauce.
10. A tip in sauteing vegetables: let them sit for a minute or two to get brown. Then move them to cook other sides.
11. Once your vegetables have cooked, add in the rice and stir.
12. Crack two eggs into a bowl and scramble them. Add them into the cast iron pan and mix well.
13. Add in about 1 tbsp of soy sauce and mix everything together.
14. Serve alongside more soy sauce on the table and enjoy!

Created using The Recipes Generator

Homemade Gummy Snacks

Vitamin C and collagen work together to build healthy cells and mucus membranes, as well as healthy joints and skin. Anything with a structure needs vitamin c alongside collagen. These gummies are a good way for both children and adults to get collagen and vitamin c together! These gummies are stage five legal on the GAPS Diet because they are cooked fruit.

I got the basics proportions for this recipe from Integrative Health Coaching Services and modified it to fit my own needs. Depending on what proportions you use, the chart included on the Integrative Health Coaching Services website can help you decide how many gelatin squares to eat. If your children really love these gummies, you can decrease the amount of acerola cherry powder so that they can consume more gummy treats. These can also be great ABA technique rewards to get your child to eat the foods you want them to eat.

I recommend experimenting with adding other things like probiotic powders,and other supplements in these gummies. Just make sure you add anything live when the gummies are not too hot. Wait until the later stages when the mixture is cool enough so you don’t kill it. 

I once made a bold choice and experimented with adding desiccated liver in a quest to figure out what other supplements can be added to the mixture. I don’t think liver was the best choice. There’s nothing wrong with consuming them; they just smell and taste like liver, which isn’t the flavor profile you’d expect. 

I made strawberry gummies but you could also make any berry into a gummy. Other fruit, like apples and bananas, will not work to make gummies at home. Frozen berries are actually a great choice because they are picked ripe and frozen while in season. You could also harvest your own berries locally and freeze them yourself.

Ingredients;

• 1 heaping cup frozen berries

• 1/2 Cup lemon juice

• 1/4 Cup grass fed gelatin

• 3-4 Tbsp.. Acerola cherry powder 

• 1 tbsp honey

Directions:

Add 1 heaping cup of frozen strawberries to a pot. Add enough water to cover the bottom. Turn the stove on to medium heat.

Help the berries break apart by stirring them with a spoon. 

When they start to get really soft, turn the stove to a low heat simmer.

Blend softened berries and lemon juice in a blender.

Once smooth, add back into pot. Add in gelatin and acerola cherry powder. Whisk well for about ten minutes until all combined.

Add honey at the end so that you are not cooking the honey.

Pour into a glass baking dish.

If you are adding a probiotic powder, make sure your mixture is cooled enough to where you can easily leave a finger in it before adding the powder. This will ensure you do not kill the probiotics.

Set in fridge to chill. Gummies should be chilled in about 40 minutes. Slice around the sides and cut into cubes to remove from glass pan.

Homemade Gummy Snacks

Print

prep time: cook time: total time:

ingredients:

• 1 heaping cup frozen berries
• 1/2 Cup lemon juice
• 1/4 Cup grass fed gelatin
• 3-4 Tbsp.. Acerola cherry powder
• 1 tbsp honey

instructions:

How to cook Homemade Gummy Snacks

1. Add 1 heaping cup of frozen strawberries to a pot. Add enough water to cover the bottom. Turn the stove on to medium heat.
2. Help the berries break apart by stirring them with a spoon.
3. When they start to get really soft, turn the stove to a low heat simmer.
4. Blend softened berries and lemon juice in a blender.
5. Once smooth, add back into pot. Add in gelatin and acerola cherry powder. Whisk well for about ten minutes until all combined.
6. Add honey at the end so that you are not cooking the honey.
7. Pour into a glass baking dish.
8. If you are adding a probiotic powder, make sure your mixture is cooled enough to where you can easily leave a finger in it before adding the powder. This will ensure you do not kill the probiotics.
9. Set in fridge to chill. Gummies should be chilled in about 40 minutes. Slice around the sides and cut into cubes to remove from glass pan.

Created using The Recipes Generator

Almond Flour Bread with Italian Herbs

This recipe is adapted from the basic bread recipe in the GAPS Gut and Psychology Syndrome book by Dr. Natasha Campbell-McBride. It is legal on Stage Four. If you do a sweet version of this bread it is legal on Stage Five.

I really enjoy the Italian herb version of this basic bread recipe because I like strong flavors. For me, doing an almond bread that’s sweetened with fruit is not sweet enough. I prefer going with a savory bread instead that has a strong flavor.

The beginning piece of this recipe is the basic bread recipe that can be adapted into any other combination of ingredients.

You can use the herbs and combination of herbs of your choice in this recipe. I used tyme, rosemary and parsley. 

Bread is still a treat so it’s best to have one piece a day as a snack in between meals.

Ingredients for Italian Almond Bread with Herbs

• 2 cups fermented almond flour

• ¼ cup softened butter

• 3 eggs

• Herbs of your choice

• 1 clove finely chopped garlic, fresh or fermented

Directions for Italian Almond Bread with Herbs

24 hours in advance, make your fermented almond flour or make it from almonds.

Preheat oven to 350.

Combine flour and softened butter. Add eggs and mix thoroughly.

Finely dice the herbs of your choice.

Mix in with flour mixture. This mixture will look more moist than other bread doughs.

Line a glass baking dish with parchment paper. Optionally, add fat to your parchment paper. Place mixture into baking dish. Spread evenly.

Bake for about an hour.

Slice and enjoy!

Print

Almond Flour Bread with Italian Herbs

prep time: cook time: total time:

ingredients:

• 2 cups fermented almond flour
• ¼ cup softened butter
• 3 eggs
• Herbs of your choice
• 1 clove finely chopped garlic, fresh or fermented

instructions:

How to cook Almond Flour Bread with Italian Herbs

1. 24 hours in advance, make your fermented almond flour or make it from almonds.
2. Preheat oven to 350.
3. Combine flour and softened butter. Add eggs and mix thoroughly.
4. Finely dice the herbs of your choice.
5. Mix in with flour mixture. This mixture will look more moist than other bread doughs.
6. Line a glass baking dish with parchment paper. Optionally, add fat to your parchment paper. Place mixture into baking dish. Spread evenly.
7. Bake for about an hour.
8. Slice and enjoy!

Created using The Recipes Generator

How to Make Almond Butter

Ingredients for Fermented Almond Butter

• 3 cups Almonds

• ½ cup Whey

• Filtered Water

• Salt

Directions for Fermented Almond Butter

Place your almonds in filtered water with whey. Allow to soak for 24 hours.

Drain the almonds in a colander and rinse with filtered water.

Place almonds into a food processor. Pulse them consistently until you get almond butter.

Once almonds are the consistency of almond butter, add four shakes of salt. Pulse for several more seconds. Add four more shakes of salt.

---

Print

Almond Butter

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 3 cups Almonds
• ½ cup Whey
• Filtered Water
• Salt

instructions:

How to cook Almond Butter

1. Place your almonds in filtered water with whey. Allow to soak for 24 hours.
2. Drain the almonds in a colander and rinse with filtered water.
3. Place almonds into a food processor. Pulse them consistently until you get almond butter.
4. Once almonds are the consistency of almond butter, add four shakes of salt. Pulse for several more seconds. Add four more shakes of salt.

Created using The Recipes Generator

DIY Almond Flour from Nuts

Any seed wants to be a plant. Seeds include nuts, seeds, beans, and grains. To protect itself, a seed has phytic acid and other enzyme inhibitors and anti-nutrients. These substances attack the body of the animal that ate the seed, preventing the digestion of the seed. This is why we see whole seeds in bird poop.

Manually grinding seeds into flours does nothing to negate these enzyme inhibitors and anti-nutrients. We may not necessarily see whole seeds in our stools but we don’t need to for our bodies to experience the effects of these substances. Inflammation, poor absorption of foods, and leaky gut are some of the effects on our bodies of eating seeds that are not properly prepared. To learn more about properly preparing grains, check out my video.

HOW TO PREPARE GRAINS PROPERLY

When we properly prepare our grains however, we begin the germination process, which changes the seeds chemical structure. It neutralizes the anti-nutrients and enzyme inhibitors, and the seed prepares to bring life. When we eat a seed in this state, it’s nutrients are available to us and it brings life to our bodies.  

All seeds can be prepared in three ways - soaking, sprouting or fermenting. Fermenting is by far the most simple and the most beneficial. All it requires is whey. These directions are for almond flour but you can use the same concept to any nut, seed, or grain. For specific instructions on how to do this with whole seeds, see my recipe on trail mix.

The other benefit of using fermented almond flour is that it makes a much lighter end product. The fermentation process acts somewhat like a baking soda or powder, increasing the air space as your treat bakes, making it less dense.

This is a great way to make fermented almond flour if your recipe calls for a very specific ratio of wet to dry ingredients. It’s also great for recipes that call for frying, like these onion rings!

You can also make fermented flour with almonds already made into flour. See the recipe here.

Ingredients for Making Almond Flour from Fermented Nuts

• 3 cups Almonds

• ½ cup Whey

• Filtered Water

Directions for Making Almond Flour from Fermented Nuts

Place your almonds in filtered water with whey. Allow to soak for 24 hours.

Drain the almonds in a colander and rinse with filtered water.

For the easiest almond flour, peel the almonds by squeezing them between your fingers until the skins pop off.

Drain the almonds well. If you don’t drain them well, your flour will be wet.

Place almonds into a food processor. Pulse them consistently for about 60 seconds in one second pulses. Scrape the sides of the food processor consistently to ensure almonds are all blended to the same size.

Don’t pulse for too long or you will get almond butter!

---

Print

DIY Almond Flour

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 3 cups Almonds
• ½ cup Whey
• Filtered Water

instructions:

How to cook DIY Almond Flour

1. Place your almonds in filtered water with whey. Allow to soak for 24 hours.
2. Drain the almonds in a colander and rinse with filtered water.
3. For the easiest almond flour, peel the almonds by squeezing them between your fingers until the skins pop off.
4. Drain the almonds well. If you don’t drain them well, your flour will be wet.
5. Place almonds into a food processor. Pulse them consistently for about 60 seconds in one second pulses. Scrape the sides of the food processor consistently to ensure almonds are all blended to the same size.
6. Don’t pulse for too long or you will get almond butter!

Created using The Recipes Generator

Homemade Salad Dressing

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

Mince garlic finely.

Strip the thyme from the stem.

Add olive oil, vinegar and honey to jar. 

Add garlic, thyme and rosemary or other herbs.

Shake to mix.

Store at room temperature. 

Print

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

GAPS Legal Banana Split

Ah, the banana split. It’s so delicious on a hot summer’s day. This one is made with all natural ingredients and real food.

This recipe is GAPS Legal if you’ve been on full GAPS for about six months, and you’re tolerating raw milk, and you make it exactly as directed. It is Weston A Price legal as well.

Ingredients for GAPS Legal Banana Split

• Homemade Vanilla Ice Cream

• Chocolate Fudge Sauce

• Strawberry Sauce

• Homemade Maraschino Cherries

• Ripe Banana

• Whipped Cream

• Peanuts (Properly Prepared)

Directions for GAPS Legal Banana Split

If you’re going to add nuts to your banana split, start them 24 hours ahead of time so they are properly prepared. See how to properly prepare nuts here.

Make your homemade, raw milk ice cream. This is the piece that takes the longest.

Create your other toppings: your chocolate fudge sauce, strawberry fruit sauce, and maraschino cherries. You could also optionally make homemade marshmallow topping or homemade red hots if you wanted to top your ice cream with less than traditional banana split toppings.

I made my whipped cream in my Vitamix blender. Add raw milk into the blender. Use Variable 1 to start. Then increase to Variable 10 and High. Blend for 12 seconds or until peaks form.

Cut your banana in half. Add to a banana split bowl.

Top with your ice cream.

Top ice cream with whipped cream and sauces.

Serve and enjoy!

Print

GAPS Legal Banana Split

prep time: cook time: total time:

ingredients:

• Homemade Vanilla Ice Cream
• Chocolate Fudge Sauce
• Strawberry Sauce
• Homemade Maraschino Cherries
• Ripe Banana
• Whipped Cream
• Peanuts(Properly Prepared)

instructions:

How to cook GAPS Legal Banana Split

1. If you’re going to add nuts to your banana split, start them 24 hours ahead of time so they are properly prepared. See how to properly prepare nuts here.
2. Make your homemade, raw milk ice cream. This is the piece that takes the longest.
3. Create your other toppings: yourchocolate fudge sauce, strawberry fruit sauce, and maraschino cherries. You could also optionally make homemade marshmallow topping or homemade red hots if you wanted to top your ice cream with less than traditional banana split toppings.
4. I made my whipped cream in my Vitamix blender. Add raw milk into the blender. Use Variable 1 to start. Then increase to Variable 10 and High. Blend for 12 seconds or until peaks form.
5. Cut your banana in half. Add to a banana split bowl.
6. Top with your ice cream.
7. Top ice cream with whipped cream and sauces.
8. Serve and enjoy!

Created using The Recipes Generator

Chocolate Fudge Sauce

Ingredients for Chocolate Fudge Sauce

• 1 ¼  cup cocoa powder

• 1 cup honey

• ½ cup Cocoa Butter

• ½ tsp salt

• ¾ cup water

Directions for Chocolate Fudge Sauce

In a small pot, combine cocoa powder, honey, salt, and water. Mix together. Add in cocoa butter.

Bring to a boil. Simmer for five minutes until sauce thickens. Stir constantly to ensure no lumps.

Let sauce cool slightly and serve immediately over ice cream!

---

Print

Chocolate Fudge Sauce

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

Ingredients for Chocolate Fudge Sauce

• 1 ¼ cup cocoa powder
• 1 cup honey
• ½ cup Cocoa Butter
• ½ tsp salt
• ¾ cup water

instructions:

How to cook Chocolate Fudge Sauce

Directions for Chocolate Fudge Sauce

1. In a small pot, combine cocoa powder, honey, salt, and water. Mix together. Add in cocoa butter.
2. Bring to a boil. Simmer for five minutes until sauce thickens. Stir constantly to ensure no lumps.
3. Let sauce cool slightly and serve immediately over ice cream!

Created using The Recipes Generator

Fruit Sauce Topping for Ice Cream

Making a fruit sauce topping like a strawberry or blackberry sauce is very easy! It’s a simple process and you can swap for any flavor you’d like.

You can also use this sauce to top yogurt if you don’t have homemade ice cream on hand.

Ingredients for Fruit Sauce

• 1 heaping cup of frozen fruit (I used strawberries)

• Filtered Water

• 2 tsp Lemon juice

• Honey (optional)

Directions for Fruit Sauce

Add heaping cup of frozen fruit to pot.

Add enough water to cover the bottom of the pot.

When strawberries are soft, mash them with a fork or masher.

Leave the strawberries or add a little honey once you’ve removed it from the heat to make the sauce extra sweet. I skipped this step for my sauce as I find the fruit sweet enough.

---

Print

Fruit Sauce Topping for Ice Cream

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 1 heaping cup of frozen fruit (I used strawberries)
• Filtered Water
• 2 tsp Lemon juice
• Honey (optional)

instructions:

How to cook Fruit Sauce Topping for Ice Cream

1. Add heaping cup of frozen fruit to pot.
2. Add enough water to cover the bottom of the pot.
3. When strawberries are soft, mash them with a fork or masher.
4. Leave the strawberries or add a little honey once you’ve removed it from the heat to make the sauce extra sweet. I skipped this step for my sauce as I find the fruit sweet enough.

Created using The Recipes Generator

GAPS Legal Alcohol Free Maraschino Cherry Substitue

One of the few sweet commercial treats that I miss is maraschino cherries. I loved them in Shirley Temples, or chocolate covered cordial cherries. I was even known to eat them straight out of the jar.

The ingredients in the commercially available products are so horrific that I haven’t been tempted to try them in the past. But when looking for what to top my homemade vanilla ice cream with, I wondered if there was a way to make my own. I stumbled upon this recipe from Real Food Whole Health which uses real ingredients to make maraschino cherries and I was sold. I’ve modified the recipe a little to make it GAPS Legal on the full GAPS Diet by removing the sugar and swapping the kind of cherry juice I used. These cherries are also alcohol free, unlike many other recipes I found to make your own maraschino cherries.

The most labor intensive part of this recipe is in pitting the cherries. If you don’t have a cherry pitter, like I do not, try a straw or a chop stick to remove the pits. I found the easiest way to do it was to remove the stems, poke a hole in the top of the cherry, and then push the pit out the top hole from the bottom.

If you’re not making this recipe when cherries are in season, you can use frozen whole cherries with the pits removed. 

Ingredients for GAPS Legal “Maraschino” Cherries

1 cup organic, unsweetened Black Cherry Juice,  I used Lakewood Pure Black Cherry juice

1 cup filtered water

2 organic whole cinnamon sticks

3 Tbsp lemon juice

16 oz sweet red cherries, pitted

1 Tbsp pure almond extract

Directions for GAPS Legal “Maraschino” Cherries

In a sauce pan, combine cherry juice, water, cinnamon sticks and lemon juice.  Bring to a low simmer.

Pit your cherries while the sauce is simmering.

Pour sauce over the cherries. Add in almond extract. This is the important piece because it gives them that distinct smell!

Let cool on the counter. Cover tightly and keep in the fridge.

---

Print

With ImageWithout Image

Gaps Legal Alcohol Free Maraschino Cherry Substitute

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 1 cup organic, unsweetened Black Cherry Juice (I used Lakewood Pure Black Cherry juice)
• 1 cup filtered water
• 2 organic whole cinnamon sticks
• 3 Tbsp lemon juice
• 16 oz sweet red cherries, pitted
• 1 Tbsp pure almond extract

instructions:

How to cook Gaps Legal Alcohol Free Maraschino Cherry Substitute

1. In a sauce pan, combine cherry juice, water, cinnamon sticks and lemon juice. Bring to a low simmer.
2. Pit your cherries while the sauce is simmering.
3. Pour sauce over the cherries. Add in almond extract. This is the important piece because it gives them that distinct smell!
4. Let cool on the counter. Cover tightly and keep in the fridge.

https://www.bewellclinic.net/blog-posts/gaps-legal-alcohol-free-maraschino-cherry-substitue

Created using The Recipes Generator

How to Make GAPS Legal Ice Cream

I discovered this delicious ice cream years and years ago from an old ice cream maker recipe book. This is really making a custard base which makes it thick and creamy and allows you to not have to add so many filler ingredients. 

Please note: this is only a full GAPS recipe when you are nearing the end of your GAPS Journey. I’m sorry if this was clickbait and I got your hopes up!

Milk (even raw) has a lot of sugar in it. This sugar will feed your dysbiotic flora and counteract your healing in Intro Diet and even early Full GAPS. It’s best to save this treat until you are getting close to coming off GAPS, and do it only occationally as a special treat.

When you are able to eat it freely, this ice cream is a rich treat but should be eaten with no guilt! It has very simple ingredients - milk, eggs, cream, honey, and optional vanilla extract. Any flavoring can be added to this ice cream base including chocolate or strawberries - you’re only limited by your imagination! What flavor combination is your favorite?

A few tips on how to make your own simple ice cream:

For best results, make the mixture the night before and let it chill in the freezer for at least eight hours. 

If you can’t find raw milk near you, you can use non homogenized organic milk as a less preferred but still acceptable alternative.

Ingredients for GAPS Legal Ice Cream

• 2 cups Milk

• 3 Eggs

• 2 cups Cream

• ½ cup Honey

• 2 tsp. Vanilla Extract

Directions for GAPS Legal Ice Cream

Add the milk and eggs to a pot.

Whisk eggs immediately. If your milk gets too hot before you add your eggs, you will end up with very milky scrambled eggs! I prefer to start mixing with a fork and then whisk.

Once the mixture is warm, add the honey. Mix with a whisk and fork.

Leave mixture on low to medium low heat and stir constantly but not consistently until it thickens. The mixture is thick enough when it coats a spoon. 

Add to a large enough bowl that will also have room to accommodate the cream. If there are scrambled egg pieces or harder pieces of milk in the pot, leave them in! You just want all the creamy goodness.

Cover and cool in the fridge for 20 - 30 minutes.

Add your cream and vanilla.

Put the mixture back in the fridge and allow to cool completely overnight.

Add mixture into an ice cream maker.

Once mixture starts to resemble ice cream, you can remove it from the maker. It will resemble soft serve. If you’d like harder ice cream, leave the mixture in the freezer for a few hours.

Enjoy with your favorite toppings!

---

Print

GAPS Legal Ice Cream

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 2 cups Milk
• 3 Eggs
• 2 cups Cream
• ½ cup Honey
• 2 tsp. Vanilla Extract

instructions:

How to cook GAPS Legal Ice Cream

1. Add the milk and eggs to a pot.
2. Whisk eggs immediately. If your milk gets too hot before you add your eggs, you will end up with very milky scrambled eggs! I prefer to start mixing with a fork and then whisk.
3. Once the mixture is warm, add the honey. Mix with a whisk and fork.
4. Leave mixture on low to medium low heat and stir constantly but not consistently until it thickens. The mixture is thick enough when it coats a spoon.
5. Add to a large enough bowl that will also have room to accommodate the cream. If there are scrambled egg pieces or harder pieces of milk in the pot, leave them in! You just want all the creamy goodness.
6. Cover and cool in the fridge for 20 - 30 minutes.
7. Add your cream and vanilla.
8. Put the mixture back in the fridge and allow to cool completely overnight.
9. Add mixture into an ice cream maker.
10. Once mixture starts to resemble ice cream, you can remove it from the maker. It will resemble soft serve. If you’d like harder ice cream, leave the mixture in the freezer for a few hours.
11. Enjoy with your favorite toppings!

https://www.bewellclinic.net/blog-posts/simple-real-ice-cream

Created using The Recipes Generator