How to Ferment Almond Flour

Fermenting Almond Flour for Proper Digestion

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.

Preparing fermented almond flour is quite easy. After letting it ferment for 24 hours, this base can be kept in the fridge for about a week. If you have a family that loves sweet treats, this is a food that you can keep on hand at all times to create a quick twenty minute cookie. Fermented almond flour is a great base for many baked goods.

Ingredients for Fermented Almond Flour:

• 2 Cups Almond Flour

• 1/4 Cup Whey

Directions for Fermented Almond Flour

Add almond flour to a glass bowl.

Pour whey over almond flour.

Stir to moisten. Add additional whey if needed. Flour should be moist and crumbly but not wet.

Cover and leave for 24 hours to properly ferment. During this time, your fermenting almond flour can be left with other jar ferments because it is covered.

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Fermented Almond Flour

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 2 Cups Almond Flour
• 1/4 Cup Whey

instructions:

How to cook Fermented Almond Flour

1. Add almond flour to a glass bowl.
2. Pour whey over almond flour.
3. Stir to moisten. Add additional whey if needed. Flour should be moist and crumbly but not wet.
4. Cover and leave for 24 hours to properly ferment. During this time, your fermenting almond flour can be left with other jar ferments because it is covered.

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Making Whey

Easy Do-It-Yourself Whey from Yogurt

Whey is the other protein in milk aside from casein. It’s only present after milk products have been cultured and it’s a live food. This liquid is teeming with good lactic acid producing bacteria (LABs.) Whey is a basic to keep on hand because it can be used to ferment flours, seeds, nuts, vegetables, or as a starter to culture other dairy.

I use homemade yogurt to make my whey but you can use store bought yogurt to make your own whey. Make sure you get a full fat, grass fed yogurt that only contains milk and cultures. It’s ok if it’s pasteurized as the culturing process adds life back to this food! Greek yogurt will not work to make whey as there is very little whey naturally in that strain of yogurt. If you are sensitive to lactose or casein, you should leave your store bought yogurt out on the counter, unopened, for an additional 12 - 24 hours to finish culturing the yogurt before you strain the whey. (Essentially making it lactose free.)

If you strain your yogurt for a long time, it becomes almost like a cream cheese substance. It’s great to add fresh herbs to and make a dip!

To speed along the straining time, stir your yogurt well before adding it to the cloth.

I really like using the villi life culture from the Heirloom Yogurt Starter pack at Cultures for Health. Not only is it a mesophilic culture, meaning it cultures at room temperature instead of at 110 degrees like most yogurts, but it is a runnier yogurt and produces a lot of whey for my baking and fermenting needs.

I enjoy to the runniness of the ville life culture. If you don’t, simply separate some of the whey out of each batch for a thicker end product.

The cloth I used is the single fold diaper cloth, you can purchase it at Walmart or find something similar at Cultures for Health.

It’s best to use a plastic funnel because metal can be damaging to the good bacteria inside the whey.

Whey keeps in the fridge for about six months if you’ve successfully removed most of the milk solids and strained well.

Ingredients for DIY Whey

• 3 Cups Homemade Yogurt

Directions for DIY Whey

Set a plastic strainer inside a large measuring cup or bowl.

Fold the cloth four times and set inside the strainer.

Pour your yogurt into the cloth.

Gather the edges of your cloth and secure with a rubber band.

Leave to sit and strain for as long as desired.

If you want to simply thicken your yogurt, leaving it for only ten minutes is fine. If you’d like to strain all the whey out to make a cream cheese, you can leave it for much longer. I often leave mine out overnight.

Once you have strained enough whey out, pour it into a clean glass jar.

Rinse your cloth well in hot water. Don’t use soap! Hang to dry.

Use your whey to ferment flours, seeds, nuts, or vegetables, or as a starter to culture other dairy. What will you use your whey for?

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How to Make Whey

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 3 Cups Homemade Yogurt

instructions:

How to cook How to Make Whey

1. Set a plastic strainer inside a large measuring cup or bowl.
2. Fold the cloth four times and set inside the strainer.
3. Pour your yogurt into the cloth.
4. Gather the edges of your cloth and secure with a rubber band.
5. Leave to sit and strain for as long as desired.
6. If you want to simply thicken your yogurt, leaving it for only ten minutes is fine. If you’d like to strain all the whey out to make a cream cheese, you can leave it for much longer. I often leave mine out overnight.
7. Once you have strained enough whey out, pour it into a clean glass jar.
8. Rinse your cloth well in hot water. Don’t use soap! Hang to dry.
9. Use your whey to ferment flours, seeds, nuts, or vegetables, or as a starter to culture other dairy. What will you use your whey for?

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Steamed Broccoli Recipe

GAPS Legal Broccoli Recipe

My main reason for eating broccoli is to use it as a vehicle for butter.

Need I say more?

Broccoli itself does have some amazing nutritional content on its own, separate from carrying butter. It's high in both soluble and insoluble fiber, potassium, and the vitamins B6, C and A.

What exactly is broccoli? Broccoli is a cruciferous vegetable like cabbage, kale, turnips, cauliflower, and brussel sprouts. It is a wonderful vegetable to eat regularly. Some people avoid broccoli because they experience gas. But if broccoli makes you gassy, your gut flora is unbalanced! You can (and should) address your gut flora, then you can enjoy broccoli again without fear!

I don’t use the stems of the broccoli, which are very fibrous, in this recipe. If you want, you can use them in a soup or fry them up with butter and garlic (which is delicious.) But if you’re early in your healing on the GAPS Intro diet, toss or compost the stems. They are too fibrous for you to eat!

This is a great and simple side dish to serve with any main dish. But whatever you serve it with, the key here is to remember to enjoy your butter!

Ingredients for Steamed Broccoli:

• 2- 3 Small Broccoli Crowns

• Water

• Butter for serving.

Directions for Steamed Broccoli:

Insert steamer into a medium size pot. Add a few inches of filtered water to a pot.

Rinse broccoli well with filtered water.

Cut off stems. Discard if you are on the GAPS Intro diet. Otherwise, set aside for another recipe.

Break broccoli florets apart at the base.

Add florets to the steamer and cover with a lid.

Steam for 15-20 minutes until fork tender, meaning a fork easily slides in and out. If you’re on GAPS Intro, be extra sure it’s fully cooked.

Make sure you don’t run out of water on the bottom of the pan or you will scorch the bottom. To check for water, you can tip the pan without opening it and feel if there is still water shifting. If you are unsure, check! You don't want to run out of water or you could ruin your pan.

Serve as a side alongside meat of your choice. I prefer steak; it just seems to be better that way! Top with plenty of butter! You want to eat about a teaspoon of butter with each piece. I cut a slice to eat with each piece. Enjoy!

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Steamed Broccoli Recipe

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 2- 3 Small Broccoli Crowns
• Water
• Butter for serving

instructions:

How to cook Steamed Broccoli Recipe

1. Insert steamer into a medium size pot. Add a few inches of filtered water to a pot.
2. Rinse broccoli well with filtered water.
3. Cut off stems. Discard if you are on the GAPS Intro diet. Otherwise, set aside for another recipe.
4. Break broccoli florets apart at the base.
5. Add florets to the steamer and cover with a lid.
6. Steam for 15-20 minutes until fork tender, meaning a fork easily slides in and out. If you’re on GAPS Intro, be extra sure it’s fully cooked.
7. Make sure you don’t run out of water on the bottom of the pan or you will scorch the bottom. To check for water, you can tip the pan without opening it and feel if there is still water shifting. If you are unsure, check! You don't want to run out of water or you could ruin your pan.
8. Serve as a side alongside meat of your choice. I prefer steak; it just seems to be better that way! Top with plenty of butter! You want to eat about a teaspoon of butter with each piece. I cut a slice to eat with each piece. Enjoy!

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Cast Iron Roasted Brussels Sprouts

I know most people don’t care for brussels sprouts. I’ve never shared their view. I think it’s probably because my grandma drowned brussels sprouts in butter when she cooked them. Back in the day, we used to talk about how unhealthy this was but now I know better. Not only does fat provide a delicious taste, it actually makes it easier for your body to use the nutrition in your food.

Even if you have never liked brussels sprouts before, please give them one more try with this recipe. I don’t even like brussels sprouts all ways! For example, I’ve never liked them in soup. If eating brussels sprouts makes you very gassy, it means your gut flora is imbalanced.

Having enough salt on the brussels sprouts helps to break up the cell walls which allows them to cook faster and better. Salt allows them to cook more evenly which makes them more delicious. Make sure you add salt after you plate them as well! If they’re not delicious, you haven’t added enough salt to them.

I also cook the brussels sprouts on a low to medium heat to start with. The goal is to cook the brussels sprouts thoroughly before crisping them. If your heat is too high, you’ll brown them before they are cooked all the way which will result in a questionably edible food. The brown bits are my favorite part so I make sure there are a LOT of them! If you’re on the GAPS Intro Diet, you’ll want to brown sparingly as the browned bits are harder to digest.

Ingredients for Cast Iron Roasted Brussels Sprouts

• 16 oz brussel sprouts

• 5 tbsp of Butter or another fat.

Directions for Cast Iron Roasted Brussels Sprouts

Wash and rinse brussels sprouts.

Heat a cast iron pan over medium heat. Add in butter to melt.

Trim brussels sprouts by cutting off the ends and cutting them in half. You want them to be similarly sized pieces so they cook evenly.

If you have an extremely large brussels sprout, consider cutting it in fourths to keep all pieces approximately the same size.

Add brussels sprouts to the pan. I add in a handful at a time as I’m cutting but you could add all of them at once.

You might need to add your brussels sprouts in batches to the pan depending on how many brussels sprouts you have and the size of your pan. You want them to be in one layer on the bottom of the pan. It’s important not to crowd the pan to allow for even cooking.

Stir to coat with butter or other fat. Add about five shakes of salt.

Slowly cook on a low-medium heat for 8 to 10 minutes, stirring occasionally.

Once your brussels sprouts are soft but not mushy, turn the heat up higher to brown them. Cook for another 3-5 minutes. Stir frequently on the higher heat to ensure even browning. If your brussels sprouts are larger, they may take longer to cook.

Once your brussels sprouts have browned, transfer to a plate. Add salt to taste. Serve immediately for best taste!

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Cast Iron Roasted Brussels Sprouts

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 16 oz brussel sprouts
• 5 tbsp of Butter or another fat

instructions:

How to cook Cast Iron Roasted Brussels Sprouts

1. Wash and rinse brussels sprouts.
2. Heat a cast iron pan over medium heat. Add in butter to melt.
3. Trim brussels sprouts by cutting off the ends and cutting them in half. You want them to be similarly sized pieces so they cook evenly.
4. If you have an extremely large brussels sprout, consider cutting it in fourths to keep all pieces approximately the same size.
5. Add brussels sprouts to the pan. I add in a handful at a time as I’m cutting but you could add all of them at once.
6. You might need to add your brussels sprouts in batches to the pan depending on how many brussels sprouts you have and the size of your pan. You want them to be in one layer on the bottom of the pan. It’s important not to crowd the pan to allow for even cooking.
7. Stir to coat with butter or other fat. Add about five shakes of salt.
8. Slowly cook on a low-medium heat for 8 to 10 minutes, stirring occasionally.
9. Once your brussels sprouts are soft but not mushy, turn the heat up higher to brown them. Cook for another 3-5 minutes. Stir frequently on the higher heat to ensure even browning. If your brussels sprouts are larger, they may take longer to cook.
10. Once your brussels sprouts have browned, transfer to a plate. Add salt to taste. Serve immediately for best taste!

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Chicken Stock Recipe

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

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

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

This recipe is stock without aromatics. I prefer stock this way currently because it’s a neutral base ingredient that can be changed in any way for any other recipe. Making stock this way, you can also feed your dog the extra chicken meat because the base doesn’t have onions. Make sure you debone the chicken before giving to your dog; they should not have chicken bones.

You’ll notice I set aside the breasts of the chicken. Good stock should be 80% meat and 20% bone with a joint. Using a whole chicken, this ratio is fulfilled without needed the breasts. You can use the breasts in other recipes or add to the soup later for more tender meat.

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

Skimming the scum off the top is where you can tell the quality of your meat. If your meat is poor quality, had a lot of hormones or was poorly processed, you’ll get scum that’s heavy, grey and unappetizing. If you have a good quality chicken, you will have a small amount of light almost white colored scum that appears as a lighter foam. This is also where you can tell if your meat has gone bad at this point. If your chicken is not good, you will smell an obvious sulfur smell.

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

A note about Meat Stock and the GAPS Intro Diet:

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

Fill large stock pot with water.

Remove chicken from package and remove giblets from interior. Rinse chicken.

Cut chicken into 8 pieces, joints exposed. First, remove the wings at the base of the joint.

Slice the drumsticks, pop the joint out of the meat and finish slicing off the drumstick.

Slice down the center of the bird, exposing the back. Slice the back off.

With the chest cavity down, slice to the right of the breast bone, removing one breast and then the other.

Pull the tenders off the breast (the underside of the breast) and remove the skin from the breast. Set the breasts aside for a different recipe.

Optionally, seperate the drumstick from the thigh.

This is how your chicken should look once you've cut it into the pieces.

Place pieces of chicken into the water. First, the back, then breastbone, then wings, thighs, then the drumsticks. Add in all giblets and extra skin from breasts.

Meat should be covered with about two inches of water. Here I am measuring the water level with my finger.

Bring to a boil. It usually takes 10-15 minutes to bring to a boil.

Skim the scum off the top using a mesh scum skimmer, a slotted spoon or a large soup spoon. Try to leave as much fat as you can in the pot.

If you miss skimming the scum, your meat stock is fine. The scum is simply impurities. Removing them improves the overall taste of your meat stock but leaving them is not harmful.

Reduce your heat and leave the pot at a simmer for 1 - 1 ½ hours.

Longer simmering will make the meat tasteless. Longer than 8 hours causes the histamine amounts to be higher which can cause nerve irritation symptoms in people with a leaky gut.

Simmering means movement in the water and very little movement on the surface.

Remove the whole pieces of chicken onto a platter. I use a strainer to make it easier.

Allow the chicken pieces to cool.

Debone the chicken chunks.

When you find the heart - SCORE! Eat it! This is my reward to myself for deboning the chicken.

Make sure you remove only the bones! Everything else is delicious and healthy for you. This photo shows all that should be left after you have deboned the chicken.

Toss the bones or freeze them for bone broth at a later time. I don’t like bone broth so I toss them.

Once stock has cooled slightly, pour into jars or use immediately for soup, like this GAPS Legal Chicken Tortilla Soup.

If you’d like to freeze your stock, wait for it to cool to room temperature. This inhibits bacteria growth.

Then, to cool completely, store in the fridge.

Once your stock has completely cooled, add to a BPA free freezer bag. Lay inside a container to shape your bag. Freeze solid.

Do this one bag at a time!

After deboning the chicken, sift through the meat picking out all the skin and organ meat.

Add these back to your stock and blend them with an immersion blender or blender.

It will get frothy! Don’t be alarmed!

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Chicken Stock

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• Filtered Water
• 1 Whole Chicken

instructions:

How to cook Chicken Stock

1. Fill large stock pot with water.
2. Remove chicken from package and remove giblets from interior. Rinse chicken.
3. Cut chicken into 8 pieces, joints exposed. First, remove the wings at the base of the joint.
4. Slice the drumsticks, pop the joint out of the meat and finish slicing off the drumstick.
5. Slice down the center of the bird, exposing the back. Slice the back off.
6. With the chest cavity down, slice to the right of the breast bone, removing one breast and then the other.
7. Pull the tenders off the breast (the underside of the breast) and remove the skin from the breast. Set the breasts aside for a different recipe.
8. Optionally, separate the drumstick from the thigh.
9. This is how your chicken should look once you've cut it into the pieces.
10. Place pieces of chicken into the water. First, the back, then breastbone, then wings, thighs, then the drumsticks. Add in all giblets and extra skin from breasts.
11. Meat should be covered with about two inches of water. Here I am measuring the water level with my finger.
12. Bring to a boil. It usually takes 10-15 minutes to bring to a boil.
13. Skim the scum off the top using a mesh scum skimmer, a slotted spoon or a large soup spoon. Try to leave as much fat as you can in the pot.
14. If you miss skimming the scum, your meat stock is fine. The scum is simply impurities. Removing them improves the overall taste of your meat stock but leaving them is not harmful.
15. Reduce your heat and leave the pot at a simmer for 1 - 1 ½ hours.
16. Longer simmering will make the meat tasteless. Longer than 8 hours causes the histamine amounts to be higher which can cause nerve irritation symptoms in people with a leaky gut.
17. Simmering means movement in the water and very little movement on the surface.
18. Remove the whole pieces of chicken onto a platter. I use a strainer to make it easier.
19. Allow the chicken pieces to cool.
20. Debone the chicken chunks.
21. When you find the heart - SCORE! Eat it! This is my reward to myself for deboning the chicken.
22. Make sure you remove only the bones! Everything else is delicious and healthy for you. This photo shows all that should be left after you have deboned the chicken.
23. Toss the bones or freeze them for bone broth at a later time. I don’t like bone broth so I toss them.
24. Once stock has cooled slightly, pour into jars or use immediately for soup, like this GAPS Legal Chicken Tortilla Soup.
25. If you’d like to freeze your stock, wait for it to cool to room temperature. This inhibits bacteria growth.
26. Then, to cool completely, store in the fridge.
27. Once your stock has completely cooled, add to a BPA free freezer bag. Lay inside a container to shape your bag. Freeze solid.
28. Do this one bag at a time!
29. After deboning the chicken, sift through the meat picking out all the skin and organ meat.
30. Add these back to your stock and blend them with an immersion blender or blender.
31. It will get frothy! Don’t be alarmed!

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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!

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Gluten Free Baking Round Up

Baking without gluten doesn't mean your end product will lack flavor. I love baking and experimenting with creating recognizable treats in a whole new real food way. The recipes gathered below are delicious and all made with real, whole food ingredients! They are all gluten free, and some are dairy and egg free as well. If you are on the GAPS Diet, doing Paleo or following the Whole 30 Diet, you can create any of these recipes!

The key to most of these recipes is fermented almond flour. Fermenting the almond flour makes it easier for your body to digest. Fermenting the flour takes 24 hours so be sure to plan in advance if you're baking of these treats!

Choose one or choose several but get to baking!

Which is your favorite gluten free baking treat?

Let us know in the comments below!

Gluten Free Brownies Recipe

While these brownies are not as sweet as conventional brownies, they were deemed by some tasters on the GAPS Diet as being “Better than Brownies.”

Gluten Free, Dairy Free, Egg Free

Gluten Free Almond Cookies Recipe

These treats are reminiscent of our family’s community famous chocolate chip cookies but they’re totally gluten free.

Gluten Free, Dairy Free

Gluten Free Strawberry Rhubarb Pie Recipe

Strawberry rhubarb pie has always been one of my favorites! This recipe has a fermented pie crust that you can use for other recipes as well!

Gluten Free, Dairy Free, Egg Free

Gluten Free Pumpkin Pie Recipe

This recipe combines the fermented almond crust of Monica Corrado of Simply Being Well, and the pumpkin filling of Sally Fallon in Nourishing Traditions. 

Gluten Free, Dairy Free

Gluten Free Snickerdoodle Cookie Recipe

Snickerdoodles are a mixture of tart and sweet. They are another cookie I grew up making at Christmastime, and this one passed the family taste test!

Gluten Free, Dairy Free, Egg Free

Gluten Free Zucchini Bread Recipe

The key for this zucchini bread is using sour cream (you could also substitute in a full-fat yogurt) as the fat. As a cultured food, sour cream helps make the bread lighter as well.

Gluten Free

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.

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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.

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Simple Easy Hollandaise Sauce Recipe

GAPS Legal Hollandaise Sauce Recipe Made with Limes

What do you do when you are bored or eggs two ways (scrambled or fried?)... make hollandaise sauce, of course!

I'm not sure how the true chefs will react to this recipe because I'm sure I don't get my hollandaise sauce as smooth as it's supposed to be, but so many of you have asked for this favorite recipe of mine that I want to share it here! I have now made this sauce dozens of times and there are a few principles I have learned about what makes this dish different than plain scrambled eggs.

#1 Don't do this in a cast-iron or your eggs will taste like iron.

#2 Lower heat makes for smoother sauce. But if you are in a hurry and don't mind lumps, more heat and less time still creates a delicious meal.

#3 The acid (lime or lemon juice) is the real key to this dish. I make my plain scrambled eggs with similar amounts of butter, but it is the lime that makes the eggs more smooth.

#4 I prefer lime over lemon because it is more mild and I feel I can add more of it without overpowering the dish. I believe this makes the hollandaise sauce easier to successfully make. After having done this many times there is a color change I look for when adding the lime juice. When I achieve this color change I know that my sauce will turn out decently smooth.

As you make this sauce, don't give up if you don't achieve your desired smoothness the first time! As with most cooking, this is an art and skill that you will get better at with practice. Enjoy your hollandaise sauce!

Simple Hollandaise Sauce

Ingredients

• 2 eggs

• 3 (ish) tablespoons Butter

• ½ lime, freshly squeezed

Directions

Melt butter in pan on very low heat.

A smooth hollandaise sauce is achievable! Whisk the eggs quickly before adding to melted butter. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Beat two eggs in a bowl.

Hollandaise Sauce is my most requested recipe! I eat this GAPS Legal and GAPS friendly sauce on chicken, vegetables and with eggs. It's also Whole 30 and Paleo friendly! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add eggs to pan as soon as butter is melted.

The key to making a good Hollandaise Sauce is to whisk constantly for a smooth sauce. This GAPS legal recipe couldn't be easier! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Mix sauce together, stirring constantly. Add lime juice. Using a whisk will get you a smoother sauce but I don’t mind a chunkier sauce.

If your eggs start to thicken, turn down your heat or add more lime juice.

An easy simple recipe for Hollandaise Sauce with only three ingredients. This recipe is legal on the GAPS Diet, Whole 30 and Paleo. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

The sauce is done when it holds together more and you can start to see the bottom of the pan.

Serve immediately! Serve with chicken, artichokes, vegetables.

Note:

Do not cook this is in an cast iron pan! Use a stainless steel pan with good heat protection.

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Hollandaise Sauce with Limes

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 2 eggs
• 3 (ish) tablespoons Butter
• ½ lime, freshly squeezed

instructions:

How to cook Hollandaise Sauce with Limes

1. Melt butter in pan on very low heat.
2. A smooth hollandaise sauce is achievable! Whisk the eggs quickly before adding to melted butter. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
3. Beat two eggs in a bowl.
4. Hollandaise Sauce is my most requested recipe! I eat this GAPS Legal and GAPS friendly sauce on chicken, vegetables and with eggs. It's also Whole 30 and Paleo friendly! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
5. Add eggs to pan as soon as butter is melted.
6. The key to making a good Hollandaise Sauce is to whisk constantly for a smooth sauce. This GAPS legal recipe couldn't be easier! Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
7. Mix sauce together, stirring constantly. Add lime juice. Using a whisk will get you a smoother sauce but I don’t mind a chunkier sauce.
8. If your eggs start to thicken, turn down your heat or add more lime juice.
9. An easy simple recipe for Hollandaise Sauce with only three ingredients. This recipe is legal on the GAPS Diet, Whole 30 and Paleo. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.
10. The sauce is done when it holds together more and you can start to see the bottom of the pan.
11. Serve immediately! Serve with chicken, artichokes, vegetables.
12. Note:
13. Do not cook this is in an cast iron pan! Use a stainless steel pan with good heat protection.

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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.

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Holiday Treat Round Up

‘Tis the season for party treats.

Cookies and fudge, and brownies, Yum, yum!

Holidays can be a chaotic time, so we wanted to lessen your holiday stress by rounding up all the healthy treat recipe from our blog!

Even though these treats are healthy and full of good fat and real sweeteners, they are also delicious and can be taken with pride to any holiday gathering. But really, they also never need to leave your house 😉. You and your family can enjoy the whole batch!

There are lots to choose from! Pick a treat (or two) and get baking!

Chocolate Peppermint Coconut Fudge and Citrus Coconut Fudge

Fudge is a delicious holiday recipe and easy to share with family and friends!

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Better Than Brownies

While these brownies are not as sweet as conventional brownies, they were deemed by some tasters on the GAPS Diet as being “Better than Brownies.”

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Almond Cookies

These treats are reminiscent of our family's community famous chocolate chip cookies.

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Snickerdoodle Cookies

Snickerdoodles are a mixture of tart and sweet. They are another cookie I grew up making at Christmas, and this one also passed the family taste test!

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Buckeye Cookies

The roots for this recipe go deep in our family. These no-bake cookies are egg free, and casein and lactose free (contains whey and butter). They are also coconut free!

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Christmas Wreath Cookies

This is my favorite cookie to bring to a cookie exchange because it's so unique.

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Homemade Marshmallows

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.

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Pumpkin Pie

This recipe is combining the fermented almond crust of Monica Corrado of Simply Being Well, and the pumpkin filling of Sally Fallon in Nourishing Traditions. 

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Decadent Hot Chocolate

Amazing, rich, thick, decadent, filling, indulging, chocolaty goodness..

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Raw Milk Chocolate Pudding

The most frequent comment about this pudding (besides “yum”, “delicious”, and “mmm…”) is that it tastes just like a chocolate pudding cup!

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Homemade Red Hots

I’ll admit that when I make the Christmas Wreaths in the future I may use store red hots… and tell people they are just for decoration and to pick them off. Because making homemade red hots is a labor of love. There is no other way to put it.

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Caramel Candy and Caramel Sauce

Several years ago I discovered that the mythical candy known as caramel was actually fairly simple to make. 

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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.

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Brownies Made with Dates

Dairy Free, Gluten Free, GAPS Legal Brownies Made with Dates

While these brownies are not as sweet as conventional brownies, they were deemed by some tasters on the GAPS Diet as being “Better than Brownies.” These GAPS legal brownies are dairy free, gluten free, sugar free, and egg free.

Even better, besides the 24 hour fermentation time needed for the almond flour, these brownies can be made very quickly! These brownies actually get better over time so it’s actually better to make them a day before to let the flavors meld. They would be delicious eaten alongside homemade ice cream or with homemade whipped cream and fruit.

Better Than Brownies - GAPS Legal Brownies

Ingredients for brownies made from dates

• 2 cups of almond flour

• 5 tablespoons Whey

• 18 dates

• ½ cup Filtered Water

• 1/2 cup Coconut Oil + extra to grease the baking dish

• ¼ cup Cacao Powder

• ½ tsp Vanilla Extract

• ¼ cup Cacao Nibs (optional)

• ¼ cup Crispy Nuts (optional)

Directions for brownies made from dates

24 Hours Before:

Add almond flour and cacao powder to a bowl. Use a fork to get rid of almond flour clumps.Add whey and stir to moisten.Cover and leave on counter to ferment for 24 hours.

The Next Day:

Cut up 18 dates, removing the inner pit.Add ½ cup Filtered Water.

Cook on low heat until dates are soft and water is absorbed, about 4-6 minutes. (think like making applesauce.) Watch closely to make sure dates don’t burn. You may need to add more water as you go depending on how dry your dates are so they’re able to fully hydrate without burning. Be sure not to add too much or it will thin the eventual date paste.

When dates are soft, turn off the heat. Puree the mixture in the pot with an immersion blender or add to a blender or food processor until smooth. The smoother the date texture, the more appealing the brownies!Preheat oven to 350.Grease a baking dish or pie pan with coconut oil. Do not use a metal baking dish or the edges will burn.

Combine coconut oil and dates into the almond flour mixture. If you’re using a blender, add the coconut oil to the blender and blend until smooth before adding to the flour mixture. Optionally, add cacao nibs and crispy nuts.

Stir the mixture until smooth, being sure to get all the clumps out. You want the mixture to be as smooth as possible. The batter will be thick. Add batter to greased baking sheet and smooth out.

Bake for 45 minutes until the knife comes out clean. Check after 30 minutes. Serve and enjoy!

Notes:

• Instead of date paste, you can use applesauce but the brownies will not be as sweet and you will need to make your own applesauce that is thick so it creates the right consistency.

• These brownies get better with age!

• These are dairy free, gluten free, sugar free, egg free and legal on GAPS.

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Brownies Made with Dates

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 2 cups of almond flour
• 5 tablespoons Whey
• 18 dates
• ½ cup Filtered Water
• 1/2 cup Coconut Oil + extra to grease the baking dish
• ¼ cup Cacao Powder
• ½ tsp Vanilla Extract
• ¼ cup Cacao Nibs (optional)
• ¼ cup Crispy Nuts (optional)

instructions:

How to cook Brownies Made with Dates

24 Hours in Advance

1. Add almond flour and cacao powder to a bowl. Use a fork to get rid of almond flour clumps.Add whey and stir to moisten.Cover and leave on counter to ferment for 24 hours.

The Next Day

1. Cut up 18 dates, removing the inner pit. Add ½ cup Filtered Water.
2. Cook on low heat until dates are soft and water is absorbed, about 4-6 minutes. (think like making applesauce.) Watch closely to make sure dates don’t burn. You may need to add more water as you go depending on how dry your dates are so they’re able to fully hydrate without burning. Be sure not to add too much or it will thin the eventual date paste.
3. When dates are soft, turn off the heat. Puree the mixture in the pot with an immersion blender or add to a blender or food processor until smooth. The smoother the date texture, the more appealing the brownies!Preheat oven to 350.Grease a baking dish or pie pan with coconut oil. Do not use a metal baking dish or the edges will burn.
4. Combine coconut oil and dates into the almond flour mixture. If you’re using a blender, add the coconut oil to the blender and blend until smooth before adding to the flour mixture. Optionally, add cacao nibs and crispy nuts.
5. Stir the mixture until smooth, being sure to get all the clumps out. You want the mixture to be as smooth as possible. The batter will be thick. Add batter to greased baking sheet and smooth out.
6. Bake for 45 minutes until the knife comes out clean. Check after 30 minutes. Serve and enjoy!
7. Notes:
8. Instead of date paste, you can use applesauce but the brownies will not be as sweet and you will need to make your own applesauce that is thick so it creates the right consistency.
9. These brownies get better with age!
10. These are dairy free, gluten free, sugar free, egg free and legal on GAPS.

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