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!

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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!

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Mushroom Ketchup Recipe

I found this recipe from my new favorite show on YouTube, 18th Century Cooking. It is a GAPS Legal sauce and since many people do not tolerate tomatoes, I thought it would be a delicious option for a sauce!

I’m excited to add this sauce to many dishes!

This is Stage 1 legal on the GAPS Diet if you can tolerate the dried spices. Most can tolerate these spices unless you still have significant intestinal symptoms.

Ingredients for Mushroom Ketchup

• 30 oz Mushrooms

• 2 tbsp Salt

• 4 Bay Leaves

• 1 chopped onion

• 1 Lemon, zested

• 1 tbsp finely grated horseradish, fresh or prepared

• ¼ tsp cloves

• Pinch of Cayenne Pepper

• ½ tsp allspice

• ¼ - ½ cup apple cider vinegar

Directions for Mushroom Ketchup

Rub the top of the mushrooms to clean them. Do not wash your mushrooms!

Roughly chop the mushrooms and add to a large pot. Add in salt and bay leaves.

The mushrooms will begin reducing within a few minutes.

When they’ve reduced in size, add them to a glass container. Adding them to a glass container is important so they don’t take on the metal taste from the pot.

Leave the mushrooms on the counter overnight and no longer because mushrooms are a fungus.

The next day, add mushrooms, chopped onions, zest of 1 lemon, grated horseradish, cloves, cayenne, allspice, and apple cider vinegar to a pot.

Bring to a boil and then let simmer for 15 minutes.

Let sauce cool. Put into a cloth and squeeze to strain the sauce.

Save the solid pieces and dry them in a dehydrator. Once the solid pieces are dry, you can crush them and use them as a powdered flavoring or use the pieces as flavoring.

Pour into a glass sealable jar.

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Mushroom Ketchup

prep time: cook time: total time:

ingredients:

• 30 oz Mushrooms
• 2 tbsp Salt
• 4 Bay Leaves
• 1 chopped onion
• 1 Lemon, zested
• 1 tbsp finely grated horseradish, fresh or prepared
• ¼ tsp cloves
• Pinch of Cayenne Pepper
• ½ tsp allspice
• ¼ - ½ cup apple cider vinegar

instructions:

How to cook Mushroom Ketchup

1. Rub the top of the mushrooms to clean them. Do not wash your mushrooms!
2. Roughly chop the mushrooms and add to a large pot. Add in salt and bay leaves.
3. The mushrooms will begin reducing within a few minutes.
4. When they’ve reduced in size, add them to a glass container. Adding them to a glass container is important so they don’t take on the metal taste from the pot.
5. Leave the mushrooms on the counter overnight and no longer because mushrooms are a fungus.
6. The next day, add mushrooms, chopped onions, zest of 1 lemon, grated horseradish, cloves, cayenne, allspice, and apple cider vinegar to a pot.
7. Bring to a boil and then let simmer for 15 minutes.
8. Let sauce cool. Put into a cloth and squeeze to strain the sauce.
9. Save the solid pieces and dry them in a dehydrator. Once the solid pieces are dry, you can crush them and use them as a powdered flavoring or use the pieces as flavoring.
10. Pour into a glass sealable jar.

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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. 

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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.

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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!

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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!

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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!

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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!

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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.

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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.

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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.

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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

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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!

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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

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Cast Iron Parboiled Lamb Meatballs

Meatballs are a simple way to add variety to your diet. They can also be a great way to get your kids to eat vegetables! Add finely chopped onions, zucchini, peppers, etc. in to your meatballs to add vegetables.

I’m making these meatballs with lamb burger but you can do it with any kind of burger.

If you have a lean cut, make sure you add fat! I prefer to not use a lean cut; it’s better for your health! Remember, fat is your friend.

My preferred way of making meatballs is to parboil them.

An added benefit of rolling lamb meatballs is the lovely lamb tallow on your skin! Tallow is fat and lamb tallow is the best for your skin. Your hands will be soft, moisturized, and waterproof after rolling your meatballs.

Ingredients for GAPS Friendly Lamb Meatballs

• 1 lb ground lamb

• Salt

Directions for GAPS Friendly Lamb Meatballs

Heat ½ inch of water in a pan.

Roll your lamb into inch sized balls. You can make your meatballs any size, just make sure they’re consistently sized.

Add your meatballs into your pan with water.

Turn your meatballs with a fork to continue to cook on all sides. Salt your meatballs generously.

As you turn them, continue to salt the meatballs.

After approximately five minutes, when you think your meatballs are done, cut one open to check it if it is done.

Continue to add water, meatballs, and salt in batches until you have cooked your desired number of meatballs.

Enjoy!

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Cast Iron Parboiled Lamb Meatballs

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 1 lb ground lamb
• Salt

instructions:

How to cook Cast Iron Parboiled Lamb Meatballs

1. Heat ½ inch of water in a pan.
2. Roll your lamb into inch sized balls. You can make your meatballs any size, just make sure they’re consistently sized.
3. Add your meatballs into your pan with water.
4. Turn your meatballs with a fork to continue to cook on all sides. Salt your meatballs generously.
5. As you turn them, continue to salt the meatballs.
6. After approximately five minutes, when you think your meatballs are done, cut one open to check it if it is done.
7. Continue to add water, meatballs, and salt in batches until you have cooked your desired number of meatballs.
8. Enjoy!

https://www.bewellclinic.net/blog-posts/cast-iron-parboiled-lamb-meatballs

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Gluten Free GAPS Legal Onion Rings

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

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

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

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

Ingredients for Onion Rings:

• Onions

• 1 cup Fermented Almond Flour (see recipe)

• 3 Eggs

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

• 1 tsp Salt

• Pepper

Directions for Onion Rings:

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

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

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

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

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

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

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

Enjoy!

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Gluten Free GAPS Legal Onion Rings

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

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

instructions:

How to cook Gluten Free GAPS Legal Onion Rings

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

https://www.bewellclinic.net/blog-posts/gluten-free-gaps-legal-onion-rings

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How to Make Your Own Spaghetti Sauce

I’ve always liked spaghetti and spaghetti sauce but when I started making my own spaghetti sauce, I realized I liked my own sauce best of all! I love making my own spaghetti sauce because I get to be in charge of the flavor, texture, and strength. Plus, I know everything that’s in it! I did try making my own tomato paste once but it was way too much work! I’m glad to have other options for tomato paste and sauce.

If you want a really smooth sauce, I recommend using tomato paste. If you don’t mind it with a little texture or you have an immersion blender, you can make it with crushed tomatoes. Using crushed tomatoes to make your sauce is preferable because there is less processing involved. Whole, raw tomatoes can also be used. Simply cut them into chunks, put them into a pot with water, and simmer slightly. You can remove the seeds but if you don’t mind them, that’s one less step and less work!

After the tomatoes have cooked for a period of time and are soft, you can puree them with an immersion blender or stand blender. After the tomatoes are pureed, simmer on low heat and begin adding your spices.

I also love tomato sauce because as long as you are tolerating tomatoes, you can eat this on the introduction diet of GAPS, as early as stage four. If you are on the introduction diet, make sure you are adding fresh herbs. When using fresh herbs, you will need to use larger amounts and plan to simmer your sauce for a longer period of time. A long simmer simply makes your sauce more delicious.

For a quicker spaghetti sauce, use crushed glass can tomatoes, like the ones pictured below. Begin cooking them and, when warm and soft, immersion blend them or add them to a stand blender. If you want the sauce less chunky, you can blend before you add your herbs and spices.

If using tomato puree or tomato paste, you will need to reconstitute it with water. A small amount of paste can go a long way! Start with adding equal parts water and paste. Continue adding water if needed until you get to your desired consistency. Make sure you do not use tin canned paste, especially if it’s lined with plastic coating. I recommend only using glass canned items from a company you know and trust.

If you have any fermented garlic, add a tablespoon or so of the liquid at the very end of your cooking. This will send your sauce over the top.

Traditional spaghetti sauce recipes have sugar in them. If you are transitioning your family from a sugary diet, you could consider adding a little bit of honey into the mixture. However, it is best to not add a sweetener if you can avoid it.

This spaghetti sauce recipe can be used for a lovely spaghetti night, or you can use it to make zucchini pizzas!

Once you have your tomato base, read below to find out how to finish your sauce.

Ingredients to Make Your Own Tomato Sauce

• 18 oz. crushed tomatoes

• 2 Bay Leaves

• 1 tbsp lard

• ⅓ cup minced onion

• 3-5 cloves of garlic

• 2 tsp Dried Oregano

• 1 tsp Dried Sage

• 2 tsp Dried Thyme

• 1 tsp Salt

Directions to Make Your Own Spaghetti Sauce

This recipe uses crushed tomatoes. You can also use tomato paste or whole tomatoes. (See above for directions on using tomato paste or whole tomatoes to make your sauce.)

Add one 18 oz. of crushed tomatoes into a pot. Add a bit of water to the jar, swirl, and add to the pot. Immersion blend the tomatoes at this stage if you like texture in your sauce.

Add two whole bay leaves into tomatoes on the sauce.

Warm your lard in a cast iron skillet. Finely chop your onions and garlic. Add onions to your skillet first. Mince your garlic. Add garlic.

When onions and garlic are softened, add them in with the tomatoes. If you would like a completely smooth sauce, you can immersion blend the sauce at this stage.

Add your dried herbs into the mixture and stir together.

Add water as you need it if your sauce is too thick. As it simmers it will reduce so to start, you want a soupy consistency for better mixing. If you add too much water at any point, you’ll simply need to simmer your sauce longer.

Simmer for at least twenty minutes. The longer you simmer your sauce, the better it will be.

Store any leftover sauce in the jar that your tomatoes came in. I leave the bay leaves in so the sauce continues to be flavored. It will keep for about a week in the fridge.

Use your spaghetti sauce to top roasted spaghetti squash or to make zucchini pizza bites!

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Spaghetti Squash

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 18 oz. crushed tomatoes
• 2 Bay Leaves
• 1 tbsp lard
• ⅓ cup minced onion
• 3-5 cloves of garlic
• 2 tsp Dried Oregano
• 1 tsp Dried Sage
• 2 tsp Dried Thyme
• 1 tsp Salt

instructions:

How to cook Spaghetti Squash

1. This recipe uses crushed tomatoes. You can also use tomato paste or whole tomatoes. (See above for directions on using tomato paste or whole tomatoes to make your sauce.)
2. Add one 18 oz. of crushed tomatoes into a pot. Add a bit of water to the jar, swirl, and add to the pot. Immersion blend the tomatoes at this stage if you like texture in your sauce.
3. Add two whole bay leaves into tomatoes on the sauce.
4. Warm your lard in a cast iron skillet. Finely chop your onions and garlic. Add onions to your skillet first. Mince your garlic. Add garlic.
5. When onions and garlic are softened, add them in with the tomatoes. If you would like a completely smooth sauce, you can immersion blend the sauce at this stage. 
6. Add your dried herbs into the mixture and stir together.
7. Add water as you need it if your sauce is too thick. As it simmers it will reduce so to start, you want a soupy consistency for better mixing. If you add too much water at any point, you’ll simply need to simmer your sauce longer.
8. Simmer for at least twenty minutes. The longer you simmer your sauce, the better it will be.
9. Store any leftover sauce in the jar that your tomatoes came in. I leave the bay leaves in so the sauce continues to be flavored. It will keep for about a week in the fridge.
10. Use your spaghetti sauce to top roasted spaghetti squash or to make zucchini pizza bites!

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Roasted Spaghetti Squash for Spaghetti Night

Roasted spaghetti squash has long been a favorite of mine, even before I started the GAPS Diet. Spaghetti squash is unique to others in the squash family because of its texture. It’s meaty insides look more like long strands of spaghetti and it has a less pureed texture than acorn squash or zucchini. This makes spaghetti squash  a great pasta alternative and so easy to prepare. All you need to do is cut it open, clean it out, slice it and forget it (for 45-60 min).

Spaghetti squash is GAPS Legal! However, Dr. Natasha has recently recommended that spaghetti squash not be consumed until Full GAPS. It was previously allowed beginning on Stage 1 in soups, and Stage Four fried or baked. But because it is so fibrous and carb-dense it is often not well tolerated until Full GAPS.

You can use the spaghetti squash as a spaghetti alternative for white or red sauce. I also like to refry it and warm the spaghetti squash up in butter with lots of sauce (this is a great comfort food to support my body when it’s stressed.)

Ingredients for Roasted Spaghetti Squash

• Spaghetti Squash

Directions for Roasted Spaghetti Squash

Preheat oven to 400.

Slice spaghetti squash in half lengthwise.

Remove seeds and strings in center. You can compost the seeds but you might get lots of volunteer spaghetti squash seedlings. (Which is not necessarily a bad thing.)

Roast in the oven for 35 minutes to an hour. It depends on the size of your squash. I like my squash to be very soft and well cooked. This is also important for the GAPS Diet to have well cooked vegetables.

Check your squash after 35 minutes to see if they are softened and squishy. They should not be mush, but should feel much softer.

When they are soft, remove them from the oven. If you need your squash to cool faster, you can flip them over. I prefer to keep them with the middle side down so they continue while they cool.

Check your spaghetti squash with a fork to see if it is done. If not, cook for a while longer.

Once the spaghetti squash is cooked, remove the insides of the squash by scraping a fork along the insides.

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Roasted Spaghetti Squash

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 1 Spaghetti Squash

instructions:

How to cook Roasted Spaghetti Squash

1. Preheat oven to 400.
2. Slice spaghetti squash in half lengthwise.
3. Remove seeds and strings in center. You can compost the seeds but you might get lots of volunteer spaghetti squash seedlings. (Which is not necessarily a bad thing.)
4. Roast in the oven for 35 minutes to an hour. It depends on the size of your squash. I like my squash to be very soft and well cooked. This is also important for the GAPS Diet to have well cooked vegetables.
5. Check your squash after 35 minutes to see if they are softened and squishy. They should not be mush, but should feel much softer.
6. When they are soft, remove them from the oven. If you need your squash to cool faster, you can flip them over. I prefer to keep them with the middle side down so they continue while they cool.
7. Check your spaghetti squash with a fork to see if it is done. If not, cook for a while longer.
8. Once the spaghetti squash is cooked, remove the insides of the squash by scraping a fork along the insides.

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Ways to Eat Eggs on the GAPS Diet

Dr. Natasha recommends that a child eats between three and six egg yolks a day and an adult should eat six to twelve. You may consume the whites with this if you are tolerating them or simply use the yolk only.

Egg whites are best eaten cooked. They are very detoxifying when they’re raw and when they’re raw, they require a lot of things to properly digest them. All the necessary things needed for digestion are in egg yolks so it’s important to consume the egg whites and egg yolks at the same time. Egg yolks are best eaten raw or very lightly cooked. This keeps the fragile nutrients inside egg yolks intact.

If you are having digestive issues, you should eat egg whites cooked only. After you have healed, you can consume raw egg whites.*

*Eating uncooked or raw eggs or feeding raw eggs to your pets can pose a risk to your health.

How to Poach an Egg in Meat Stock

How to Make the Best Scrambled Eggs

How to Make a Soft or Hard Boiled Egg

How to Make the Best Omelette

How to Make Russian Custard

How to Make Hollandaise Sauce

How to Make Mayo Free Deviled Eggs Two Ways

How to Make the Perfect Hard Boiled and Soft Boiled Eggs

Egg whites are best eaten cooked. They are very detoxifying when they’re raw and when they’re raw, they require a lot of things to properly digest them. All the necessary things needed for digestion are in egg yolks so it’s important to consume the egg whites and egg yolks at the same time. Egg yolks are best eaten raw or very lightly cooked. This keeps the fragile nutrients inside egg yolks intact.

If you are having digestive issues, you should eat egg whites cooked only. After you have healed, you can consume raw egg whites.*

Dr. Natasha recommends that a child eats between three and six egg yolks a day and an adult should eat six to twelve. You may consume the whites with this if you are tolerating them or simply use the yolk only.

There are multiple recipes for using egg whites only or you can feed them to your dog or cat.

*Eating uncooked or raw eggs or feeding raw eggs to your pets can pose a risk to your health.

Keeping hard boiled eggs on hand is a great and easy protein on the go! If you want to take your hard boiled eggs one step further, check out my recipe on making mayo free deviled eggs.

Directions for Hard Boiled 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.

Tap the end of the egg and peel the shell off. Enjoy! Try these Mayo Free Deviled Eggs 2 Ways with your Hard Boiled Eggs.

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I love soft boiled eggs! It makes me feel like royalty whenever I eat them. The best part of this fancy seeming dish is it’s actually very simple to make!

Directions for Soft Boiled Eggs

Add filtered water to a pot. Bring water to a boil.

Once water is boiling, add eggs.

Boil for 5 to 6 minutes.

Rinse under cold water or add to an ice bath.

Tap one end of the egg and peel half of the egg. Scoop out the inside and enjoy!

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Hard Boiled Eggs

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• Eggs

instructions:

How to cook Hard Boiled Eggs

1. Fill a medium saucepan with cold water.
2. Add eggs.
3. Bring eggs to a boil and cook for 5-6 minutes covered.
4. Remove eggs from heat.
5. Let set for 5 minutes.
6. 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.
7. Rinse the eggs under cold water or place them in an ice bath.
8. Tap the end of the egg and peel the shell off. Enjoy! Try these Mayo Free Deviled Eggs 2 Ways with your Hard Boiled Eggs.

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Soft Boiled Eggs

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• Eggs

instructions:

How to cook Soft Boiled Eggs

1. Add filtered water to a pot. Bring water to a boil.
2. Once water is boiling, add eggs.
3. Boil for 5 to 6 minutes.
4. Rinse under cold water or add to an ice bath.
5. Tap one end of the egg and peel half of the egg. Scoop out the inside and enjoy!

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How to Make Sauerkraut - DIY Sauerkraut

Fermented cabbage is very high in vitamin C which is essential for healing a leaky gut. Vitamin C is anti-inflammatory and immune boosting.

While good quality sauerkraut can be obtained in most stores now, I still prefer to make my own as I think it tastes the best. I put a lot of love and anticipation into my sauerkraut, as I don’t eat it until it has been fermenting for at least three months.

Making your own sauerkraut is very cost effective if you are eating on a budget. Not only are you making it for pennies, fermenting vegetables increases the bioavailability of nutrients, making this a ‘food hack.’

I used to cut my cabbage in a food processor but I feel that all time considered, including clean up time, it’s actually faster to cut it yourself. Plus, I like touching the cabbage myself instead of letting a machine cut it.

Sauerkraut works anaerobically, meaning it does not require oxygen. Any vegetable that is above the level of the water can grow mold or undesirable bacteria strains.

I do my sauerkraut in one quart jars because I prefer to open a smaller amount at a time. You can use any size jar that you want. An open jar in the fridge will keep for six months to a year. If kept at cooler temperatures, unopened, like in a root cellar or in the fridge, sauerkraut will keep for two or more years.

You can add whey to your cabbage to make the sauerkraut. Not using whey is called wild fermentation. It allows for different bacteria to grow than using a dairy based whey. I prefer to make my sauerkraut without whey.

With all ferments, variety is key. Using both whey and simply salt to make your ferments provides good variety in your diet.

Ingredients for Making Your Own Sauerkraut:

• 1 Medium Cabbage

• 2 tbsp Salt

• Filtered Water

Directions for Making Your Own Sauerkraut:

Remove and rinse outside leaves and reserve them for the tops of your jars to keep the vegetables from coming up the level of the water.

Slice cabbage into slivers. As you slice it, keep turning it to keep yourself safe and keep your cabbage evenly sized.

Add a little bit of salt and massage with your hands for a few minutes. The salt starts breaking down the cell walls of the cabbage, which will save you from having to beat the cabbage a lot.

After you have massaged your cabbage, let it sit for 10 - 15 minutes.

Knead your cabbage again.

Once you have kneaded your cabbage to the desire texture, fill your jars. It’s best to continue kneading until you can squeeze a little bit of water from the cabbage.

Fermenting cabbage produces a decent amount of gas, Make sure to leave head room in your jars to accommodate. This means lightly packing cabbage into your jar, about ¾ full.

Add water to just under the shoulder of the jar.

Sometimes cabbage produces enough liquid while it's fermenting. If it doesn’t feel free to add more liquid.

Top your sauerkraut off with a whole cabbage leaf, packing it along the sides of the jar to keep all the vegetables below the level of the liquid.

Seal with a two piece lid.

Leave on your counter. No need to burp this ferment! This process works anaerobically, without oxygen. If your jars burp, overflow or explode, you simply packed your jar too tight with vegetables.

Eggs Poached in Stock

Eggs poached in stock  was a new food for me when I started the GAPS Diet. It quickly became one of my favorite breakfasts that I am still enjoying. Sometimes, I poach an entire egg in the stock but I often I simply poach the yolks in stock.

Poaching your eggs in stock is great on cold winter’s days. It really helps you get going and warms you right off! It’s also a great way to get in your stock for the day in the summer, as it’s often cool enough in the mornings still to enjoy a warm beverage.

Beef Stock Recipe

Chicken Stock Recipe

I’ve always liked over easy eggs so I enjoy runny yolks. If you don’t like runny yolks, you can poach your eggs longer, or if you are poaching in your mug, you can break the yolk in the mug. The warmth of the soup will help to cook the yolk but very gently, which will help to leave much of the beneficial enzymes of the yolks intact.

Egg whites are best consumed cooked and egg yolks are best consumed raw. This is for ease of digestion as well as full nutrient potential.

You can use any stock of your choice to poach your eggs in. I had chicken stock on hand when making this recipe so I used that! Be sure to salt your eggs in the stock generously while cooking them and after.

Ingredients to Make Eggs Poached in Stock

• 2 cups of Your Choice of Stock

• 1-2 Eggs

• Salt and pepper

Directions for Eggs Poached in Stock:

Bring two cups of stock to a boil. Add a generous shake of salt.

Once stock is rapidly boiling, use a spoon to create a swirling vortex.

To the vortex, break in one to two eggs.

Move them gently off the bottom, where they will settle.

When your yolk gets to your desired firmness, remove the egg or pour the entire thing into a bowl or mug. This takes anywhere between 3 to 5 minutes.

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GAPS Diet Stage 2 Modification: If you are on Stage 2 of the GAPS Diet, this modification will make this recipe legal.

Bring a mug’s worth of stock to a boil.

Once the stock is boiling, add it to a mug.

To the mug, add one to three egg yolks.

I like to let them warm for a couple minutes. Then, I pop one entire egg yolk into my mouth, whole.  Others prefer to break the egg in the mug and stir it around. This only lightly cooks the egg yolk.

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Eggs Poached in Stock

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 2 cups of Your Choice of Stock
• 1-2 Eggs
• Salt and pepper

instructions:

How to cook Eggs Poached in Stock

1. Bring two cups of stock to a boil. Add a generous shake of salt.
2. Once stock is rapidly boiling, use a spoon to create a swirling vortex.
3. To the vortex, break in one to two eggs.
4. Move them gently off the bottom, where they will settle.
5. When your yolk gets to your desired firmness, remove the egg or pour the entire thing into a bowl or mug. This takes anywhere between 3 to 5 minutes.

GAPS Diet Stage 1 Modification:

1. If you are on Stage 1 of the GAPS Diet, this modification will make this recipe legal.
2. Bring a mug’s worth of stock to a boil.
3. Once the stock is boiling, add it to a mug.
4. To the mug, add one to three egg yolks.
5. I like to let them warm for a couple minutes. Then, I pop one entire egg yolk into my mouth, whole. Others prefer to break the egg in the mug and stir it around. This only lightly cooks the egg yolk.

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How to Make the Best Omelette

I have fond memories of omelettes!  I lived in Guatemala doing mission work for four months when I was 18. During my time there, we took a trip and stayed at a nice hotel. We had a gourmet breakfast with omelettes, complete with the freshest vegetables and fresh eggs. The skill of the chefs was amazing to watch.  It was some of the best food I had ever eaten! Whenever I make omelettes at home now, I think fondly back on that memory. Making an omelette in a cast iron pan is very different from what I experienced in that restaurant but it’s still a delicious and filling meal any time of the day.

You can use the suggested vegetables or any that you have on hand. Making an omelette in the morning is a great way to use up any vegetables that you have leftover from dinner the night before. In general, eggs, peppers, tomatoes, and spinach make great omelettes.

You can also had ham, bacon, or pieces of chicken into your omelette if you’d like. I prefer the simplicity of just vegetables in mine. Cheese is another great ingredient to add to an omelette. If you are cooking in a cast iron pan, which I recommend, wait to add your cheese until your omelette is ready to be folded. The heat of the omelette will melt the cheese and you won't have gooey strings of cheese in your cast iron.

Cooking your omelette can go quick so pre-slicing all the vegetables you want to use before you start heating the fat or cooking the eggs is important for timing! If you wash any of your vegetables, make sure you dry them completely before adding them to your omelette.

This recipe makes 1 very large omelette that can easily be split between two people. It's an especially great recipe if you're preparing food for multiple family members at a time, especially little ones! It's a one pan solution that will feed many.

Easy Omelette Breakfast on GAPS

Ingredients for a GAPS Friendly Omelette

• 1 tbsp Lard or butter

• 3 Eggs

• 1 ½ tbsp Water

• ¼ Red Bell Pepper

• ¼ Green Bell Pepper

• ¼ Onion

• 1 Small Tomato

• 1 Handful of Spinach

Directions for a GAPS Friendly Omelette

Chop all vegetables you will add to your meal before you start heating your pan. Try to keep pieces as uniform as possible so they cook quickly.

Heat your fat in a pan.

Add spinach to pan and saute until soft.

Meanwhile, crack three eggs into a dish. Scramble the eggs quickly with a fork.

Add all other vegetables except tomatoes. Add a few shakes of salt and cook for five minutes.

When your vegetables are soft, add the tomatoes.

After five minutes, add the eggs. Stir to incorporate the vegetables. Try to leave a little fat on the bottom of the pan, which can be difficult.

Once your eggs are incorporated, turn the stove to low heat and place a cover over the top of the eggs.

As your eggs start to harden, help them pull away from the sides of the pan by loosening them with a fork. This helps release some fat which will make it easier to remove the omelette from the pan once it is done.

When eggs are set, transfer to a plate and fold over. Help loosen the omelette from the pan with a fork.

Top with what you’d like! I like sour cream on my omelettes but you could add salsa or avocado.

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Omelette

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 1 tbsp Lard or butter
• 3 Eggs
• 1 ½ tbsp Water
• ¼ Red Bell Pepper
• ¼ Green Bell Pepper
• ¼ Onion
• 1 Small Tomato
• 1 Handful of Spinach

instructions:

How to cook Omelette

1. Chop all vegetables you will add to your meal before you start heating your pan. Try to keep pieces as uniform as possible so they cook quickly.
2. Heat your fat in a pan.
3. Add spinach to pan and saute until soft.
4. Meanwhile, crack three eggs into a dish. Scramble the eggs quickly with a fork.
5. Add all other vegetables except tomatoes. Add a few shakes of salt and cook for five minutes.
6. When your vegetables are soft, add the tomatoes.
7. After five minutes, add the eggs. Stir to incorporate the vegetables. Try to leave a little fat on the bottom of the pan, which can be difficult.
8. Once your eggs are incorporated, turn the stove to low heat and place a cover over the top of the eggs.
9. As your eggs start to harden, help them pull away from the sides of the pan by loosening them with a fork. This helps release some fat which will make it easier to remove the omelette from the pan once it is done.
10. When eggs are set, transfer to a plate and fold over. Help loosen the omelette from the pan with a fork.
11. Top with what you’d like! I like sour cream on my omelettes but you could add salsa or avocado.

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How to Make the Ultimate Scrambled Eggs

Light, fluffy scrambled eggs are the starter to so many great dishes and an easy addition to any meal. For me, having access to farm fresh eggs means I make scrambled eggs a lot! They're quick for when I'm on the go. It's simple enough to make decent scrambled eggs.

There’s a way to take your scrambled eggs over the top. It transforms them from just ok eggs to the creamiest, dreamiest eggs you've ever had. It’s by playing a little game I like to play called “See how much fat you can get your eggs to absorb.” Hint: scrambled eggs can absorb a LOT of fat!

You can use the animal fat of your choice in this recipe; I prefer the taste of butter but anything you have on hand will take your scrambled eggs over the top.

Plain old scrambled eggs can be dressed up lots of different ways! You can keep it simple with just salt and pepper, add salsa or sauerkraut or sour cream, or if you have a hankering for something sweet, try a drizzle of honey or date syrup over the top. I find this last one especially helpful if I need a little get up and go in the morning. It’s just enough sugar to kick start my energy levels for the day. If you are able to tolerate grains, you can have a nice piece of sourdough bread on the side.

How do you like your scrambled eggs?

The Best Scrambled Eggs on the GAPS Diet

Ingredients for Scrambled Eggs

• 4 tbsp Butter or Lard

• 2 Eggs

Directions for scrambled eggs

Add your animal fat to a cast iron pan and melt on medium heat. If it doesn’t look like you have enough fat in your pan, feel free to add more!

Crack two eggs into a bowl or directly into the pan if you're in a hurry and don't mind a little shell that might end up in your eggs.

Scramble them with a fork or whisk and add them into the melted fat.

Stir quickly to mix the fat and the eggs together.

Keep stirring, about two or three minutes, until your eggs look set.

Serve and enjoy!

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Ultimate Scrambled Eggs

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 4 tbsp Butter or Lard
• 2 Eggs

instructions:

How to cook Ultimate Scrambled Eggs

1. Add your animal fat to a cast iron pan and melt on medium heat. If it doesn’t look like you have enough fat in your pan, feel free to add more!
2. Crack two eggs into a bowl or directly into the pan if you're in a hurry and don't mind a little shell that might end up in your eggs.
3. Scramble them with a fork or whisk and add them into the melted fat.
4. Stir quickly to mix the fat and the eggs together.
5. Keep stirring, about two or three minutes, until your eggs look set.
6. Serve and enjoy!

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How to Properly Caramelize Onions

Caramelized onions are an amazing supporting food because they are high in vitamin C, calcium, and quercetin. It’s especially helpful for sore throats but is an excellent food to eat anytime you are starting to feel under the weather! (Check out more of my helpful tips for caring for yourself when you’re sick here.)

I recommend a whole onion per person because the onions will reduce in size. You want to use a lot of animal fat with this recipe! I like both butter or lard, so whatever you happen to have on hand is ok. The fat is also great for you while you’re sick. Make sure you add enough salt for the added minerals, which is also very important when you’re ill.

White or yellow onions work for this recipe. I prefer the yellow onions and often have them on hand so that is what I usually use.

For great caramelized onions, make sure your heat is on low. This is a food that is best with patience - and burnt with impatience. Allow 20 - 30 minutes of cooking time to get really good caramelized onions. You can cook multiple onions at a time as long as you are using a large enough pan. If your entire family is sick, you can make a batch for everyone in about the same amount of time as cooking just one.

When slicing your onions, you want to slice them in short slices. Don’t give into the temptation of dicing your onions! Even if it seems they will cook faster, you’ll most likely end up with a burnt or mushy dish.

Make sure you don’t crowd your pan of onions or they won’t properly caramelize. Above is the maximum amount of onions I would put in one pan.

Caramelized onions should be sweet! They shouldn’t really taste like onions at all when they’re finished! As they cook, take a taster. If it still tastes like onions, keep stirring.

Dr Natasha recommends topping a caramelized onion with a little olive oil and a couple fried eggs. (Again fried in plenty of fat.) This is a very filling meal that’s amazing when you’re sick.

However, you don’t need to be sick to enjoy this nourishing food! It can be very soothing when you’ve had a long day and are needing a comfort food.

Ingredients for Caramelized Onions:

• 2-3 Tbsp Fat of Your Choice Per Onion

• Onion (1 Per Person)

• Salt (The amount of salt will vary if you’re using salted butter or unsalted lard.)

Directions for Caramelized Onions:

Slice the ends of your onion and peel. Put the peels and “extras” into a bag for use in stock later.

Cut the onion in half. Then cut into half again.

Slice the onion so long strips form.

Start your pan heating on medium high and add the fat of your choice. Heating your pan before your onion is sliced will result in a pan that is too hot.

Add your onions to the pan. Stir to coat in the fat.

Cook onions over medium heat, stirring every few minutes.

When they are nearing translucency (about 25 ish minutes) add a little salt if you are not using salted butter. Even if you are using salted butter, adding a little extra salt will help them break down.

Make sure everyone salts their onions to taste once the onions are on their plates!

Your onions are done when they are golden brown. Enjoy them on their own or as part of a larger meal.

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Caramelized Onions

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 2-3 Tbsp Fat of Your Choice Per Onion
• Onion (1 Per Person)
• Salt (The amount of salt will vary if you’re using salted butter or unsalted lard.)

instructions:

How to cook Caramelized Onions

1. Slice the ends of your onion and peel. Put the peels and “extras” into a bag for use in stock later.
2. Cut the onion in half. Then cut into half again.
3. Slice the onion so long strips form.
4. Start your pan heating on medium high and add the fat of your choice. Heating your pan before your onion is sliced will result in a pan that is too hot.
5. Add your onions to the pan. Stir to coat in the fat.
6. Cook onions over medium heat, stirring every few minutes.
7. When they are nearing translucency (about 25 ish minutes) add a little salt if you are not using salted butter. Even if you are using salted butter, adding a little extra salt will help them break down.
8. Make sure everyone salts their onions to taste once the onions are on their plates!
9. Your onions are done when they are golden brown. Enjoy them on their own or as part of a larger meal.

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How to Make Cabbage Tonic

Fermented cabbage is very high in vitamin C which is essential for healing a leaky gut. This cabbage tonic can be taken from the beginning of the Intro Diet of GAPS. Use this tonic daily to help change your gut flora. As with all probiotic foods, make sure you begin with only a small amount, about a tablespoon at a time, keeping an eye out for symptoms of die off. If none are present, you can continue gradually increasing your daily amount and the frequency that you consume this tonic throughout the day.

Fermented cabbage is very high in vitamin C which is essential for healing a leaky gut. This cabbage tonic can be taken from the beginning of the Intro Diet of GAPS. Use this tonic daily to help change your gut flora. As with all probiotic foods, make sure you begin with only a small amount, about a tablespoon at a time, keeping an eye out for symptoms of die off. If none are present, you can continue gradually increasing your daily amount and the frequency that you consume this tonic throughout the day.

When you do ferments, your intention and energy really does affect the taste of the ferments. If you’re stressed, it will show in the food. Do ferments at a time that you’re relaxed and enjoying being in the kitchen. If this is not your mindset, take a couple minutes to reset, thinking about how this work is bringing such amazing health and healing to your body and your family. After your mindset is set, smile and preparing your ferment!

When doing ferments, it is important to hand wash your jars. A lot of dishwashers leave a film of soap, even if you’re using a natural soap. Make sure you rinse your jar well with hot water. It’s not necessary to sterilize your jar; we’re not canning. Fermentation creates a live food that will take care of the bad bacteria.

Tidbit from Nourishing Traditions: “Add ¼ - ½ tsp cayenne pepper to 4 ounces of cabbage tonic for a gargle and sore throat remedy.

This recipe is based on the Nourishing Traditions cookbook by Sally Fallon on page 614.

Ingredients for Cabbage Tonic:

• ¼ Organic Green Cabbage

• 1 tsp Sea Salt

• ¼ Cup Whey (how to make whey)

• Filtered Water

Directions for Cabbage Tonic:

Shred cabbage finely with a knife. You want small even pieces so it ferments evenly. (Similar to cutting onions for even cooking.)

Add cabbage and salt to a bowl.

Using your hands, squish the cabbage for about a minute.

Let the cabbage sit for five minutes.

Squish the cabbage again for a minute.

Put cabbage in a 2 quart jar with whey.

Add enough water to fill the container.

Cover tightly.

Leave at room temperature for 2 days before transferring to the fridge.

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Cabbage Tonic

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• ¼ Organic Green Cabbage
• 1 tsp Sea Salt
• ¼ Cup Whey
• Filtered Water

instructions:

How to cook Cabbage Tonic

1. Shred cabbage finely with a knife. You want small even pieces so it ferments evenly. (Similar to cutting onions for even cooking.)
2. Add cabbage and salt to a bowl.
3. Using your hands, squish the cabbage for about a minute.
4. Let the cabbage sit for five minutes.
5. Squish the cabbage again for a minute.
6. Put cabbage in a 2 quart jar with whey.
7. Add enough water to fill the container.
8. Cover tightly.
9. Leave at room temperature for 2 days before transferring to the fridge.

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