15 Minute Beef and Broccoli Stir Fry

This was a recipe my mom made a lot and I love the combination of beef and broccoli together. 

Soy sauce is often added to beef and broccoli because it’s an asian dish. Soy is not the superfood it’s touted to be! When long fermented, soy adds a great flavor to your food. BUT if it is not properly prepared, it can have significant detrimental effects to your health, mostly related to estrogen dominance symptoms in both men and women. These symptoms include things like moodiness, weight gain, breast development in men, heavy periods in women, and water retention.  Luckily, commercially available long fermented soy sauce is now available at many grocery stores! Be sure the soy sauce you buy is long fermented.

You can serve this on it’s own or add on top of properly prepared wild rice.

Serves 3-4

Ingredients for Beef and Broccoli Stir Fry

• 3-4 stalks of Broccoli (approximately 3-4 cups of cut broccoli)

• 1 lb Beef: Any cut will work, you want a cut that’s more tender. Loin roast cut was what I had on hand.

• 3 tbsp Tallow or Lard

• 1 tbsp Soy Sauce

• Salt

Directions for Beef and Broccoli Stir Fry

Rinse broccoli. Trim off the stalks and any fibrous pieces, since these will not cook completely in 15 minutes. Cut broccoli into similarly sized pieces for even cooking.

Slice beef against the grain into long pieces. Don’t skimp on the cut! A tough cut of beef will make this a less enjoyable dish.

Melt tallow or lard in a pan. Heat to high and add broccoli pieces quickly.

Reduce heat to medium and stir broccoli. Cover with a lid for additional steaming. Allow broccoli to cook for about 8 minutes until soft.

Add sliced beef to the pan. Sprinkle additional soy sauce over the beef. Cover again.

Stir every 2 minutes to ensure even cooking.

When beef is just cooked, remove from heat and allow to rest slightly. Salt to taste so you don’t add too much soy sauce. I added about six shakes of salt to the entire dish.

Serve on it’s own, or on top of properly prepared wild rice. Serve alongside soy sauce on the table.

Liver Jalapeno Poppers

Recently I put up a recipe about bacon wrapped liver pieces, a suggestion from a patient of mine. They turned out amazing! As I was eating them, I thought “a little cream cheese would be nice with these '' which then led me to thinking of jalapeno poppers.

Thus began the quest to find the perfect ratio of liver in a jalapeno popper that would go unnoticed by the general public. My idea was to put a small sliver of liver inside each jalapeno, filling them with cream cheese and wrapping them in bacon. 

Store bought cream cheese is not technically GAPS Legal. If you are following the GAPS Protocol, you could instead substitute a yogurt cheese, which is made by dripping the whey from the yogurt. 

For the bacon, you have multiple options. You can cure your own bacon (see directions here) or if tolerating, you can purchase a commercially available bacon following these guidelines. It’s best if the pigs were not fed antibiotics or hormones and uncured bacon, depending on the ingredients, can also be considered Full GAPS Legal. Curing agents include high nitrates which can be irritating to your body and detrimental to your healing journey. Also to legally be called a curing brine, it must contain a certain ratio of salt and sugar thus any bacon that is labeled cured will contain some amount of sugar, which is not GAPS Legal. Uncured bacon may avoid these issues but be sure to read your labels. 

If possible, wear gloves when you are cutting your jalapenos. If you don’t have gloves, coat your hands in fat to avoid having the oils seep into your skin. If you have burning on your skin from the jalapenos, fill a cup with 50% apple cider vinegar and 50% filtered water to dilute it. Place your fingers in the cup for 5 to 10 minutes until the sting goes away. 

While you may not be able to pass these off at a party, hopefully this is a treat your real food eating family can enjoy.

Ingredients for Liver Jalapeno Poppers:

• 10 Jalapenos

• 12 oz. Bacon

• 3 Chicken Livers (this is the mildest liver, you can use other liver if you have it)

• 6 - 8 oz Cream Cheese or Yogurt Cheese

Directions for Liver Jalapeno Poppers:

Put on your gloves OR coat your hands in oil. If at any point you start to feel heat, add more oil!

Rinse your jalapenos in filtered water. Slice in half longways and remove the pith and seeds. Optionally, rinse the jalapenos again in filtered water to remove any leftover seeds. Dry with a paper towel.

Preheat your oven to 400 degrees.

Cut the bacon in half. Put the cream cheese on another plate so you don’t cross contaminate any remaining cream cheese from your package with blood from the livers. Allow the cream cheese to warm slightly so it is pliable but not soft.

Rinse the livers in filtered water. Cut into long slices.

Assemble the poppers by placing a piece of bacon on a cutting board or plate. Add one half of the jalapeno on top. Place long strips of liver inside the jalapeno. Take a chunk of cream cheese and squish it to make a log. Place on top of the liver pieces. Wrap the bacon around the livers.

Place in a glass baking dish. No other fat is needed. If you have extra livers and bacon when you are done assembling your jalapenos, I suggest making bacon wrapped livers.

Bake at 400 degrees for 30-40 minutes until bacon is crispy.

Enjoy!

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Cream of Vegetable Soup

I have two purposes for posting this cream of vegetable soup. Number one if you have recipes that call for cream of vegetable soup, you no longer have to use a canned cream of vegetable soup (similar to this cream of mushroom soup) Number two at different times in our healing journey, our body would like more vegetables so this is a way to get a rich and thick soup that contains meat’s amino acids without having to digest meat pieces. 

The goal of this soup is rich flavor. Be liberal in your vegetables and herbal seasonings. You can use other vegetables if you have them! 

Ingredients for Homemade Cream of Vegetable Soup:

• ¼ cup of Butter

• 1 Medium White Onion

• Garlic

• 3-4 Carrots

• 1 Large Turnip or Zucchini

• 2 Stalks of Celery

• 1 tsp Salt

• 1 Handful, about 20 sprigs, Parsley

• 8 Peppercorns

• 4 cups Stock (whatever you have on hand. I had beef but you can use chicken or vegetable although you won’t get the healing properties of animal amino acids)

• 16 oz. Sour Cream

Directions for Cream of Vegetable Soup:

In a large stock pot, melt butter. Cut the onion in half and slice it. Add to the melted butter.

Cube the turnip, and slice the carrots and celery. Add to the stock pot. Roughly chop the parsley, and add to the pot with the salt and peppercorns. Mix.

Add in the stock and allow to simmer on low for about 40 - 60 minutes, until the vegetables are soft.

Immersion blend your soup or place it in a blender until it is completely smooth and free of chunks. 

Add in sour cream. Stir to combine and melt the sour cream.

Enjoy!

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Broccoli Cheese Soup

My mom used to make a version of broccoli cheese soup which I enjoyed until I started reacting to dairy. This recipe is definitely not something that can be made dairy free. If you are able to enjoy dairy, I recommend it. It’s made from nutrient dense foods, primarily butter, cheese, broccoli and stock, which will result in a filling nutrient dense soup perfect for cold winter months! If you cannot yet enjoy dairy, I highly recommend following the GAPS Diet so you can eat this soup. 

Ingredients:

• 7 cups Chicken Stock

• ½ Stick/ 4 tbsp Butter

• 1 Medium Onion

• 6 Cloves of Garlic

• 1 - 2 tsp of Salt, to taste

• 6 cups of Broccoli Florets, about 3 heads

• 4 oz White Cheddar Cheese, Freshly Grated

• 1 1/2 cups (12 oz) Cream

Directions:

Add the butter to a large pot.  Turn the heat to medium / medium low. Allow the butter to melt. Roughly chop the onion and add to the pot.

Stir the onion to coat thoroughly with butter. Allow the onion to cook for about five minutes, turning down if the heat is too much. Do not allow the onions to caramelize. 

Add the garlic to the pot when the onions are soft. After a few minutes, add in the stock. Stir in the salt, to taste.

Roughly chop the broccoli. If you do not plan to blend your soup, chop it into small pieces.

Add the broccoli to the pot and stir. Turn up the heat to medium high. When the mixture reaches a boil, adjust heat to keep the mixture at a rolling simmer.

When broccoli is soft, add mixture to a blender or immersion blend it and remove it from the heat.

Grate the cheese. Add in the cream and cheese to the broccoli mixture and stir until combined and cheese is melted.

Serve with more fresh grated cheese on top. Salt to taste - if you made stock without salt, you will likely need lots of salt!

Enjoy!

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Broccoli Cheese Soup

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 7 cups Chicken Stock
• ½ Stick/ 4 tbsp Butter
• 1 Medium Onion
• 6 Cloves of Garlic
• 2 tsp of Salt, to taste
• 6 cups of Broccoli Florets, about 3 heads
• 4 oz White Cheddar Cheese, Freshly Grated
• 1 1/2 cups (12 oz) Cream

Instructions

1. Add the butter to a large pot. Turn the heat to medium / medium low. Allow the butter to melt. Roughly chop the onion and add to the pot.
2. Stir the onion to coat thoroughly with butter. Allow the onion to cook for about five minutes, turning down if the heat is too much. Do not allow the onions to caramelize.
3. Add the garlic to the pot when the onions are soft. After a few minutes, add in the stock. Stir in the salt, to taste.
4. Roughly chop the broccoli. If you do not plan to blend your soup, chop it into small pieces.
5. Add the broccoli to the pot and stir. Turn up the heat to medium high. When the mixture reaches a boil, adjust heat to keep the mixture at a rolling simmer.
6. When broccoli is soft, add mixture to a blender or immersion blend it and remove it from the heat.
7. Grate the cheese. Add in the cream and cheese to the broccoli mixture and stir until combined and cheese is melted.
8. Serve with more fresh grated cheese on top. Salt to taste - if you made stock without salt, you will likely need lots of salt!
9. Enjoy!

Created using The Recipes Generator

15 Minute Meal: Garlic Scallops

Sourcing well is always important for any meat. In landlocked states, it’s a great idea to buy flash frozen seafood because it is fresher. Check where your scallops are caught. You want wild caught scallops and not caught off the coast of China if possible. Scallops are filter food through the water where they live. Try to get clean living scallops.

If you get live scallops, make sure to put them in salt water for several hours to allow them to expel their sand. You can change the water as needed.

Scallops are rich in iodine. Iodine is an important mineral for our bodies.  Iodine is used by the body to make hormones in your thyroid. Fluorine and chlorine compete with iodine in your thyroid because they’re a similar enough molecule. Both fluorine and chlorine are toxic to our cells, meaning they damage the cells function. If there is not enough iodine in your cells, your body will quickly uptake whatever it can find that’s closest - meaning fluorine and chlorine. Being well nourished and having enough iodine will prevent your body from trying to use fluorine or chlorine in your thyroid. Learn more about iodine and why we need it in this blog post.

Ingredients for Garlic Scallops:

• 16 oz Wild Caught Scallops

• 3 tbsp Butter

• 4 Large Cloves of Garlic

• ¼ cup White Wine

• Pinch of Cayenne Pepper

• 3-4 Shakes of Salt

• Freshly Ground Black Pepper

Directions for Garlic Scallops:

If your scallops are frozen, thaw them on the counter for approximately 30 minutes.

Rinse scallops. Mince garlic. Add butter into cast iron pan or other heavy skillet and heat medium high heat.

Add the garlic to the hot butter. Stir to coat. Continue to stir on medium high heat until the garlic starts to brown. Do not allow the garlic to burn. It will burn quickly.

Add the scallops to the hot butter and pan. Brown the scallops on both sides. If you have too much liquid from your scallops, drain off the liquid. Add more butter so they will brown.

When scallops are brown, add white wine, cayenne pepper, some salt, and freshly ground pepper.

Cook for a few minutes on the higher heat until the wine cooks off. Do not overcook the scallops!

Serve hot on their own or alongside a thick and hearty slice of sourdough bread with butter.

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How to Eat Liver

I did not grow up eating organs. Just like most people, I was disgusted at the thought of eating liver. I didn’t make much effort to eat organ meat, especially livers. I did try to use a chicken liver in most pots of stock that I made. Over time, I have come to enjoy the taste of organ meats. Although, I still only like liver prepared certain ways.

It’s important to get grass-fed liver from healthy animals. You can tell the health of your liver by looking at it! It should be a dark red color. Unhealthy livers will be a pale, almost brown color. That shows a liver that’s aged or from an unhealthy animal and should not be used. It should be a robust red and not mushy.

A well prepared liver is the key to enjoying it. Some livers, like chicken livers, are mild enough to be cooked without any additional preparation. But beef liver, being from a larger animal, can be quite strong in flavor. There are ways however to diminish the strength of liver flavor by soaking it in whole milk (raw preferred!), apple cider vinegar, or lemon juice.

How to Calm the Flavor of Beef Liver

Beef liver, being from a larger animal, can be quite strong in flavor. There are ways however to diminish the strength of liver flavor.

How To Do a Liver Shot

Liver shots a quick way to get the important vitamins and minerals that liver provides for your body, without paying for dessicated liver capsules.

Liver Pate Recipe

You can make pate out of any type of liver, but chicken liver is the most mild, so that is a great one to start with if you are not used to eating liver.

Liver Meatball Recipe

This is a recipe that I recommend to a lot of moms! It’s a great way to help your kids eat a little bit of liver every day, which is the best way to eat liver.

Bacon Wrapped Liver

This is a basic recipe but you can experiment in adding other things to your stuffing mixture like onions, cheese, cream cheese, carrots, etc.

How to Make Beef Stock

We use a lot of chicken stock around here but that doesn’t mean it’s superior to other kinds of stock. We’ve recently been working on adding soup recipes that are especially delicious with beef stock.

Whatever meat you use, remember it should be 80% meat and 20% bone with a joint. Depending on your cut, you might need to add additional meat to fulfill these ratios.

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.

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 meat, 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.

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 eats, 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.

Ingredients for Beef Stock:

• Beef. I am using 3 ½ lbs of beef short ribs. Whatever meat you use, remember it should be 80% meat and 20% bone with a joint. Depending on your cut, you might need to add additional meat to fulfill these ratios.

• Small handful of peppercorns

• 2 Bay Leaves

• Filtered Water

Directions for Beef Stock:

Cut your beef ribs apart so that each rib is separated.

Add to a pot and fill with filtered water.

Add peppercorns whole and bay leaves to the pot.

If you are using dry herbs and are on Intro GAPS, pre-stage 4, put your herbs in a reusable herb or tea infuser or muslin pouch for easy removal. This is not necessary if you are using fresh herbs.

Turn pot up to high to bring to a boil. Skim the scum off the top of your pot.

Turn heat down lower to a simmer. Simmer beef stock for 3-5 hours. 

Strain the beef stock using a large mesh strainer and a funnel or large measuring cup with a lip.

Place in jars or a large bowl and allow to cool completely before placing in the fridge or freezer.

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Bacon Wrapped Livers

I’m always searching for new ways and additional recipes to recommend for eating livers. Liver is an important superfood because the nutrients in liver are very important to our health. It’s recommended to consume liver on a regular basis. However, many people do not enjoy eating liver in the previous ways they have had it prepared.

This is a basic recipe but you can experiment in adding other things to your stuffing mixture like onions, cheese, cream cheese, carrots, etc.

Ingredients for Bacon Wrapped Liver:

• ½ lb. Bacon, 1 piece per liver bite

• ½ lb. Liver, I’m using chicken

Directions for Bacon Wrapped Liver

Pre-heat oven to 400. Rinse your livers and pat to dry. Slice livers into chunks, approximately two bite size. Cut bacon strips in half.

Fold bacon around livers. Place seam side down in a deep sided baking dish.

Cover with parchment paper and aluminum foil. Do not allow foil to touch your food.

Place in oven covered for 15 minutes.

Uncover and cook for 10 minutes.

Serve and enjoy!

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Bacon Wrapped Livers

Author: Amy Mihaly, Be Well Clinic

Ingredients

• ½ lb. Bacon, 1 piece per liver bite
• ½ lb. Liver, I’m using chicken

Instructions

1. Pre-heat oven to 400. Rinse your livers and pat to dry. Slice livers into chunks, approximately two bite size. Cut bacon strips in half.
2. Fold bacon around livers. Place seam side down in a deep sided baking dish.
3. Cover with parchment paper and aluminum foil. Do not allow foil to touch your food.
4. Place in oven covered for 15 minutes.
5. Uncover and cook for 10 minutes.
6. Serve and enjoy!

Created using The Recipes Generator

French Onion Soup

This is a simple rich recipe that can bring back familiar tastes and memories. This is a great recipe to make in the winter as onions and stock are great food for the immune system. Onions are an amazing supporting food because they are high in vitamin C, calcium, and quercetin. 

The red wine gives it a distinctive taste. If you’re on a GAPS Stage where wine is not allowed, it can definitely be omitted.

This was especially delicious with grated cheese on top! I used Monterey Jack but any white cheese that you have on hand would be a great choice. If you are dairy free, it is ok to omit the cheese. Also be sure to substitute lard for your butter as the fat to cook the onions in.

Ingredients for French Onion Soup:

• 4 Onions

• 2 sticks / 1 cup of Butter

• 6 Garlic Cloves

• 2-3 Bay Leaves

• 2 sprigs Thyme

• 1 cup Red Wine

• 2 Quarts of Beef Stock

• Grated Monterey Jack or Gruyere Cheese

Directions:

Thinly slice 4 onions. Yes really, 4 onions!

Add 1 cup of butter to a large stock pot and turn on to medium heat. When butter is melted, add in the onion and stir to coat. Caramelize the onions for approximately 20 minutes until soft.

When soft, add in 5-6 cloves of chopped garlic, bay leaves, and thyme. Stir and allow to cook for a few more minutes.

Add in red wine and allow to cook for 15-20 minutes for the wine to boil off. I cook it until I cannot smell the alcohol anymore, generally about 20 minutes. Stir fairly frequently.

Add in beef stock and cook for 5-10 minutes more.

Top with grated cheese & enjoy!

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French Onion Soup

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 4 Onions
• 2 sticks / 1 cup of Butter
• 6 Garlic Cloves
• 3 Bay Leaves
• 2 sprigs Thyme
• 1 cup Red Wine
• 2 Quarts of Beef Stock
• Grated Monterey Jack or Gruyere Cheese

Instructions

1. Thinly slice 4 onions. Yes really, 4 onions!
2. Add 1 cup of butter to a large stock pot and turn on to medium heat. When butter is melted, add in the onion and stir to coat. Caramelize the onions for approximately 20 minutes until soft.
3. When soft, add in 5-6 cloves of chopped garlic, bay leaves, and thyme. Stir and allow to cook for a few more minutes.
4. Add in red wine and allow to cook for 15-20 minutes for the wine to boil off. I cook it until I cannot smell the alcohol anymore, generally about 20 minutes. Stir fairly frequently.
5. Add in beef stock and cook for 5-10 minutes more.
6. Top with grated cheese & enjoy!

Stuffed Game Meat - 3 Ways!

I have recently been successful in harvesting an elk and am now undergoing the quest of finding ways to up the amount of fat I eat alongside the game meat. 

It is not advisable to eat lean protein frequently. When we eat protein, our bodies require a significant amount of vitamins, like Vitamin A, to utilize and absorb the protein. When we don’t eat fats that contain fat soluble vitamins like Vitamin A alongside our protein, we have to borrow it from our livers. If you do not regularly eat fat to replace what you’ve used, you will deplete your body of Vitamin A. Symptoms of Vitamin A deficiency dry skin, dry eyes, night blindness, infertility, poor growth, frequent infections, poor wound healing, acne, and memory problems. Learn more about the importance of fat here. 

The recipes below were three combinations that I came up with but I encourage you to experiment with your own combinations! I recommend choosing vegetables that can take plenty of fat as the whole point of this dish is to put more fat into your meat.

Dairy Free Stuffed Game Steaks

Legal on GAPS Stage 2

Ingredients for Dairy Free Stuffed Game Meat:

• 2-3 Small Elk Steaks

• 3 tbsp Onion

• 1 Small Stalk Celery

• ¼ - ½ Red Pepper

• 3 Small Cremini Mushrooms

• 2-3 Cloves of Garlic

• 2 tbsp of lard or other fat 

Directions:

Butterfly the elk steaks. Do not cut all the way through.

Preheat the oven to 350°. Finely chop all the vegetables to the same size. 

Add lard or other fat to a small pan and turn heat to medium. Once fat is melted, all add vegetables and stir to coat with fat. Add salt and pepper to taste. For added fat, you could also add pieces of bacon, marrow, or other pieces of fat. 

Once the mixture is soft and mostly cooked, remove from heat.

Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.

Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily (and is not dairy free.) Cover and place in an oven for 20-25 minutes until the juices are clear.

Let sit for 10 minutes to rest.

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Dairy Free Stuffed Game Meat Steaks

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 2-3 Small Elk Steaks
• 3 tbsp Onion
• 1 Small Stalk Celery
• ¼ - ½ Red Pepper
• 3 Small Cremini Mushrooms
• 3 Cloves of Garlic
• 2 tbsp of lard or other fat

Instructions

1. Butterfly the elk steaks. Do not cut all the way through.
2. Preheat the oven to 350°. Finely chop all the vegetables to the same size.
3. Add lard or other fat to a small pan and turn heat to medium. Once fat is melted, all add vegetables and stir to coat with fat. Add salt and pepper to taste. For added fat, you could also add pieces of bacon, marrow, or other pieces of fat.
4. Once the mixture is soft and mostly cooked, remove from heat.
5. Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.
6. Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily (and is not dairy free.) Cover and place in an oven for 20-25 minutes until the juices are clear.
7. Let sit for 10 minutes to rest.

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Italian Stuffed Game Steaks

Legal on Full GAPS

Ingredients for Italian Stuffed Game Meat:

• 2-3 Small Elk Steaks

• 3 Cloves Garlic

• 1 Large Tomatoes

• 2 Cremini Mushrooms

• 1 ½  oz Freshly Grated Mozzarella Cheese

• 2 tbsp of Butter or Other Fat

• 1 Heaping tsp Oregano

• 4 Fresh Leaves or 1 Heaping tsp Basil

• Salt

• Pepper

Directions:

Butterfly the elk steaks. Do not cut all the way through.

Preheat the oven to 350°. Finely dice the tomatoes and chop the garlic.

Add 2 tbsp of butter or other fat to a pan and turn heat to medium. Once fat is melted, add in the onion, mushrooms, and tomatoes.

While the mixture cooks, grate your mozzarella cheese.

Once the mixture is soft and mostly cooked, remove from heat. Add cheese into mixture and stir to melt slightly.

Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.

Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20-25 minutes until the juices are clear.

Let sit for 10 minutes to rest.

Hello

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Italian Stuffed Game Steaks

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 2-3 Small Elk Steaks
• 3 Cloves Garlic
• 1 Large Tomatoes
• 2 Cremini Mushrooms
• 1 ½ oz Freshly Grated Mozzarella Cheese
• 2 tbsp of Butter or Other Fat
• 1 Heaping tsp Oregano
• 4 Fresh Leaves or 1 Heaping tsp Basil
• Salt
• Pepper

Instructions

1. Butterfly the elk steaks. Do not cut all the way through.
2. Preheat the oven to 350°. Finely dice the tomatoes and chop the garlic.
3. Add 2 tbsp of butter or other fat to a pan and turn heat to medium. Once fat is melted, add in the onion, mushrooms, and tomatoes.
4. While the mixture cooks, grate your mozzarella cheese.
5. Once the mixture is soft and mostly cooked, remove from heat. Add cheese into mixture and stir to melt slightly.
6. Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture. Roll or fold the meat together, securing with butcher twine.
7. Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20-25 minutes until the juices are clear.
8. Let sit for 10 minutes to rest.

, World!

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Cream Cheese Eggplant Stuffed Game Steaks

Legal on Full GAPS, as long as you’re tolerating cream cheese

Ingredients for Cream Cheese and Eggplant Stuffed Game Meat:

• 2-3 Small Elk Steaks

• 3 tbsp Chopped Onion

• ½ cup of Chopped Eggplant

• 3 cloves Garlic

• 3-4 tbsp Butter

• ½ tsp Mace

• 4 Juniper Berries

• 2-3 tbsp Cream Cheese

Directions:

Butterfly the elk steaks. Do not cut all the way through.

Preheat the oven to 350°.

Finely chop the onion, eggplant and garlic. In a pan add 3-4 tbsp of butter. Eggplant is notorious for grabbing up lots of fat, which makes it a great choice for this recipe. If you find your fat is disappearing, don’t be afraid to add more!

Crush mace and juniper berries.

Once the mixture is soft and mostly cooked, remove from heat.

Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture, a piece of cream cheese, and a small piece of fat. Roll or fold the meat together, securing with butcher twine.

Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20=25 minutes until the juices are clear.

Let sit for 10 minutes to rest.

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Cream Cheese Eggplant Stuffed Game Steaks

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 2-3 Small Elk Steaks3 tbsp Chopped Onion
• ½ cup of Chopped Eggplant
• 3 cloves Garlic
• 4 tbsp Butter
• ½ tsp Mace
• 4 Juniper Berries
• 3 tbsp Cream Cheese

Instructions

1. Butterfly the elk steaks. Do not cut all the way through.
2. Preheat the oven to 350°.
3. Finely chop the onion, eggplant and garlic. In a pan add 3-4 tbsp of butter. Eggplant is notorious for grabbing up lots of fat, which makes it a great choice for this recipe. If you find your fat is disappearing, don’t be afraid to add more!
4. Crush mace and juniper berries.
5. Once the mixture is soft and mostly cooked, remove from heat.
6. Using a spoon or your fingers, stuff the steaks with ⅓ of the mixture, a piece of cream cheese, and a small piece of fat. Roll or fold the meat together, securing with butcher twine.
7. Top with additional teaspoon of fat and salt. I recommend using tallow or lard on top as butter will burn easily. Cover and place in an oven for 20=25 minutes until the juices are clear.
8. Let sit for 10 minutes to rest.

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Warm Roasted Vegetable Salad

I am always shocked at how delicious roasted vegetables are, and wonder why I don’t do it more often! It does take a little bit of forethought and prep as it takes approximately 40 minutes to roast vegetables. But it’s well worth the effort whenever you remember to roast.

Although not what you would typically think of as a salad, this vegetable medley is a perfect salad for cozy winter days. 

It’s a great way to use any vegetables that you need to use up or have leftover pieces of. You can also roast them using any type of fat that you have on hand. I generally prefer using lard because I prefer the taste of lard better. I used tallow to make this recipe because that’s what I had on hand.

Ingredients for Roasted Vegetable Salad:

• 1 Delicata Squash

• 4-6 Carrots

• 1 Beets

• ½ Onion

• 1 Head of Garlic Cloves, in Papers (you will remove the papers after baking and before serving)

• ¼ - ½ cup of Fat Tallow or Lard

• Homemade Salad Dressing

Directions for Roasted Vegetable Salad:

Preheat the oven to 400. Slice the delicata squash and remove the seeds. There is no need to peel your squash. Dice into cubes.

Cut your other vegetables into similarly sized pieces for even cooking. . Remember if you choose to add beets, you will have a distinctly beet flavor no matter what other vegetables you add to your salad. But beets are great for the gallbladder and the liver and should be consumed regularly.

Add the garlic cloves in their paper to the pan. This prevents them from burning. Add fat of choice to the top of the pan.

Place the pan into the oven. After about 15 minutes, stir the melted fat and vegetables. Add more fat if your vegetables do not appear to be moistened enough. 

Continue to cook for another 30-40 minutes until vegetables are soft.

When vegetables are soft, take them out of the oven. Toss them with salad dressing.

Serve & enjoy!

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Warm Roasted Vegetable Salad

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 1 Delicata Squash
• 6 Carrots
• 1 Beets
• ½ Onion
• 1 Head of Garlic Cloves, in Paper
• ¼ - ½ cup of Fat Tallow or Lard
• Homemade Salad Dressing

Instructions

1. Preheat the oven to 400. Slice the delicata squash and remove the seeds. There is no need to peel your squash. Dice into cubes.
2. Cut your other vegetables into similarly sized pieces for even cooking. . Remember if you choose to add beets, you will have a distinctly beet flavor no matter what other vegetables you add to your salad. But beets are great for the gallbladder and the liver and should be consumed regularly.
3. Add the garlic cloves in their paper to the pan. Add fat of choice to the top of the pan.
4. Place the pan into the oven. After about 15 minutes, stir the melted fat and vegetables. Add more fat if your vegetables do not appear moistened.
5. Continue to cook for another 30-40 minutes until vegetables are soft.
6. When vegetables are soft, take them out of the oven. Toss them with salad dressing.
7. Serve & enjoy!

Kid Friendly Rainbow Ferment

One of the best ways to get kids excited about eating real food is to make it fun! You can do this by making the preparation or cooking process fun, giving it a fun name, or making the presentation fun, like eating “Ants on a Log”.

When giving fermented food to your children, it’s best to consider what vegetables they already like and in what forms. For example, if your child really likes coleslaw, then sauerkraut will likely be a favorite but if they like carrot sticks, ginger carrots will probably go over well.

Feel free to discuss and replace any of these vegetables with vegetables of similar color that your family likes better. You should be able to make this fun and interactive ferment a family favorite.

Some of my favorite salts for ferments are baja gold and Redman’s real salt. 

Ingredients for Rainbow Ferment:

• Red Beets

• Carrots

• Yellow Pepper

• Broccoli

• Purple Cabbage

• Baja Salt

• Water

Directions for Rainbow Ferment:

Fill a quart mason jar most of the way with cold filtered water. Remember filtered water is very important here otherwise you will kill your ferment.

Add 3 tbsp of salt. Stir to dissolve completely.

Cut the vegetables into bite size pieces and layer them in the jar in rainbow color order. Try not to overfill the jar. The vegetables should not come any taller than the shoulder of the jar. A jar that is too full is more likely to leak and make a mess in your kitchen.

When you get to the cabbage, set aside one full small leaf. Fill the jar with the brine up to the shoulder. Add the cabbage leaf to the top to hold all the vegetables under the level of the water.

Wipe off the top of the jar & add a lid and band. Close to finger tightness.

Leave on the counter for 5-7 days. Then move to cold storage.

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Kid Friendly Rainbow Ferment

Author: Amy Mihaly, Be Well Clinic

Ingredients

• Red Beets
• Carrots
• Yellow Pepper
• Broccoli
• Purple Cabbage
• Baja Salt
• Water

Instructions

1. Fill a quart mason jar most of the way with cold filtered water. Remember filtered water is very important here otherwise you will kill your ferment.
2. Add 3 tbsp of salt. Stir to dissolve completely.
3. Cut the vegetables into bite size pieces and layer them in the jar in rainbow color order. Try not to overfill the jar. The vegetables should not come any taller than the shoulder of the jar. A jar that is too full is more likely to leak and make a mess in your kitchen.
4. When you get to the cabbage, set aside one full small leaf. Fill the jar with the brine up to the shoulder. Add the cabbage leaf to the top to hold all the vegetables under the level of the water.
5. Wipe off the top of the jar & add a lid and band. Close to finger tightness.
6. Leave on the counter for 5-7 days. Then move to cold storage.

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How to Make Homemade Raw Milk Eggnog

Fun fact about eggnog - it’s mentioned in Laura Ingalls Wilder’s Farmer Boy. “Father always maintained that a man would do more work in his twelve hours, if he had a rest and all the egg-nog he could drink, morning and afternoon.”

Not only did I learn that eggnog was a way to preserve bountiful milk and eggs for summer to winter, this recipe has historically been used to maintain productive work in the sun and nurse the sick back to health. I believe that the high fat content combined with the rich vitamins A & D in milk, specifically raw milk, which are known to be very helpful to the immune system, is what is so helpful about this recipe.

Since you are using raw eggs for this recipe, you want to make sure they are from healthy chickens - and good eggs! If you don’t have access to farm fresh eggs, learn more about commercial egg quality here.

If you are not working with raw milk for your recipe, you may want to re-pasteurize your milk before making this recipe. Because pasteurized milk can putrefy, it’s probably not safe to leave it to age for as long, depending on your alcohol content of the mixture. 

This has a fairly mild sweet. If you are looking for a sweeter drink, I recommend adding more sweetener.

Ingredients for Homemade Eggnog:

• 6 Eggs

• 3 Egg Whites

• 1 Quart Raw Milk

• Generous ½ cup Maple Syrup (If you’re looking for a sweet drink, add more!)

• ¼ - ½ tsp Freshly Ground Nutmeg

• 200 ml Brandy or Bourbon

Directions for Homemade Eggnog:

Separate 6 eggs into yolks and whites. Beat the egg whites until stiff peaks form. Beat the egg yolks until the color changes. 

In a separate large bowl, add the raw milk. If you plan to serve this at a party function, add the raw milk to what you plan to serve the eggnog in so as not to disrupt the mixture later. Carefully mix the egg whites and egg yolks together.

Add the maple syrup, nutmeg and brandy to the egg white/yolk/raw milk mixture.

Chill the mixture in the fridge while you whip the remaining 3 egg whites into stiff peaks.

Carefully fold the egg whites into the chilled mixture. 

Place in fridge to chill again for a couple hours to a couple days.

Ladle into glasses and top with more grated nutmeg.

Serve and enjoy!

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Homemade Raw Milk Eggnog

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 6 Eggs
• 3 Egg Whites
• 1 Quart Raw Milk
• Generous ½ cup Maple Syrup (If you’re looking for a sweet drink, add more!)
• ¼ - ½ tsp Freshly Ground Nutmeg
• 200 ml Brandy or Bourbon

Instructions

1. Separate 6 eggs into yolks and whites. Beat the egg whites until stiff peaks form. Beat the egg yolks until the color changes.
2. In a separate large bowl, add the raw milk. If you plan to serve this at a party function, add the raw milk to what you plan to serve the eggnog in so as not to disrupt the mixture later. Carefully mix the egg whites and egg yolks together.
3. Add the maple syrup, nutmeg and brandy to the egg white/yolk/raw milk mixture.
4. Chill the mixture in the fridge while you whip the remaining 3 egg whites into stiff peaks.
5. Carefully fold the egg whites into the chilled mixture.
6. Place in fridge to chill again for a couple hours to a couple days.
7. Ladle into glasses and top with more grated nutmeg.
8. Serve and enjoy!

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Panna Cotta

Panna cotta is Italian for “cooked cream.” I’ve never had panna cotta before but it seemed to be a good recipe to make as it is full of delicious fats and gelatin. I was not disappointed! This simple recipe turned out perfectly the first time and I will definitely be making it again!

I was gifted some goblets but you can really use any small bowl as a mold. You can also remove your panna cotta from the molds once it is set and top your panna cotta with a fruit sauce like this strawberry sauce or a rich chocolate fudge sauce. I felt that it was plenty sweet on it’s own but a sauce would take the wow factor up a notch.

I used date sugar for this recipe. I’m very excited to use this new sweetener for recipe! As far as I could tell, it’s minimally processed, just dried and pulverized dates. An additional test was to see how my body responded to it and it responded like it does to any other type of fruit sugar. I’m excited to use this as a fruit sweetener on GAPS and Full GAPS recipes!

Ingredients for Panna Cotta:

• 1 cup raw milk

• 2 ½ tsp gelatin

• 2 cups cream

• ½ cup + 1 tbsp date sugar

• Pinch of Salt

• 1 tsp vanilla extract

• 1 cup sour cream

Directions for Panna Cotta:

Place milk in a small sauce pan and sprinkle gelatin over. Let sit for 3 minutes until gelatin is soft.

Once gelatin is soft, place pan over low heat and stir until the gelatin fully dissolves. Do not boil!

Add cream, date sugar, vanilla and salt. Stir constantly for five minutes until mixture is steaming and sugar is completely dissolved.

Remove from heat for 5 minutes.

Place sour cream in a large measuring cup with a lip. Add the slightly cooled cream mixture & whisk constantly. Once the mixture is smoothed, pour into jars, ramekins, glasses or serving piece.

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Panna Cotta

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 1 cup raw milk
• 2 ½ tsp gelatin
• 2 cups cream
• ½ cup + 1 tbsp date sugar
• Pinch of Salt
• 1 tsp vanilla extract
• 1 cup sour cream

Instructions

1. Place milk in a small sauce pan and sprinkle gelatin over. Let sit for 3 minutes until gelatin is soft.
2. Once gelatin is soft, place pan over low heat and stir until the gelatin fully dissolves. Do not boil!
3. Add cream, date sugar, vanilla and salt. Stir constantly for five minutes until mixture is steaming and sugar is completely dissolved.
4. Remove from heat for 5 minutes.
5. Place sour cream in a large measuring cup with a lip. Add the slightly cooled cream mixture & whisk constantly. Once the mixture is smoothed, pour into jars, ramekins, glasses or serving piece.

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Coconut Macaroons

This is a really simple treat to make if you need an afternoon pick me up or to throw together a quick dessert for a special occasion.

Depending on what sugar you use for this recipe, you’ll be able to accommodate a wide variety of diets with this recipe. Because it’s also made mostly of air, it’s a nice way to eat a sweet treat without a lot of sugar.

With the leftover egg yolks from this recipe, try this easy Russian Custard recipe!

Ingredients for Coconut Macaroons:

• 2 Egg Whites

• 2 tbsp Date Sugar

• 1 ½ cups Coconut Flakes

Directions:

Preheat oven to 325.

Beat egg whites until stiff with peaks.

Add in date sugar and mix gently. Fold in coconut flakes gently so as not to squish down air.

Form into cookies on a cookie sheet or heated baking stone.

Bake at 325 for 8-12 minutes.

The easiest way to remove these is to allow them to cool slightly first and then gently loosen with a spatula. 

Remove them from the baking sheet or stone and enjoy!

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Coconut Macaroons

Author: The Be Well Clinic

Ingredients

• 2 Egg Whites
• 2 tbsp Date Sugar
• 1 ½ cups Coconut Flakes

Instructions

1. Preheat oven to 325.
2. Beat egg whites until stiff with peaks.
3. Add in date sugar and mix gently. Fold in coconut flakes gently so as not to squish down air.
4. Form into cookies on a cookie sheet or heated baking stone.
5. Bake at 325 for 8-12 minutes.
6. The easiest way to remove these is to allow them to cool slightly first and then gently loosen with a spatula.
7. Remove them from the baking sheet or stone and enjoy!

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15 Minute Meal: Chicken & Alfredo Sauce, Two Ways

Alfredo Sauce used to be my favorite growing up but it often gave me a stomach-ache. I learned that was caused by a dairy intolerance and so I stopped eating it for many years. Now that I’ve healed my gut using the GAPS Protocol, I can freely enjoy dairy and alfredo sauce again!

Alfredo is a beautiful food because it is full of nourishing fats. It’s a food that gets a bad rap precisely because of this. Read more about the importance of fat here. Use alfredo sauce on whatever, like chicken, zoodles, pasta (I prefer Jovial as an ethically real food made option), or add extra stock and eat your alfredo as a nourishing, fat filled soup! Because it is so thick, you can also dip veggies or sourdough crackers in it.

I prefer a chunky sauce to a smooth sauce. However, if you want a pure smooth alfredo, you can add this sauce to a blender or use an immersion blender to really smooth it out.

Adding cheese to the sauce when it is too warm will cause it to curdle and ruin your dish. Keep the temperature low but not cool when you are ready to add the cheese. I made sure I could leave my finger in the sauce for a second or two before adding the cheese.

Below are two recipes to make alfredo sauce. If you’re following the GAPS Protocol, the bottom “Early Stage” recipe is for you and can be eaten from GAPS Stage 3 on as long as you are gently frying the mushrooms and onions in plenty of fat and do not burn. On the early stages of GAPS, top boiled chicken pieces with the alfredo sauce. On later stages, fry your pieces in fat! This recipe is a great way to get a lot of fat in your diet!

This recipe makes for a very cheesy and thick sauce. If you’d like a less dense sauce similar to more commercial canned varieties, simply add less cheese.

If you’re topping chicken, remember chicken cooks best high and quick so have your pan hot before adding your meat. I prefer small slices and pieces of chicken. Cook over high heat, turning every minute or so, until cooked through. 

Traditional Alfredo Sauce Ingredients:

• 4 oz Mushrooms

• ½ Onions

• 3 Cloves of Garlic

• 2-3 tbsp of butter

• ½ tsp Salt, to taste. Depending on the saltiness of the cheese that you add, you may want to add less salt.

• 1 tbsp Gelatin 

• 2 cups of Whole Cream

• 8 ounces of Freshly Grated Cheese (I used Havarit and Montery Jack but you can use any white cheese that you like)

Directions:

Roughly chop onion and slice mushrooms. Dice garlic.

Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.

In a small stock pot, add ¼ cup of filtered water and gelatin. Whisk mixture and allow to warm to blood temperature, about 100 degrees. Stir constantly to avoid burning.

Reduce mushroom and onion mixture to a simmer. Add in the cream and heat to blood temperature. If gelatin is heated before the cream is heated, remove from heat.

Once cream is heated, add gelatin mixture and mix until smooth. Add ½ tsp of salt and freshly ground pepper to taste. You can also use white pepper if you’d like to keep the sauce white. Remove the sauce from the heat.

Grate your cheese fresh. Pre-grated cheese has additives in it that are no good!

Add your cheese into the slightly cooled sauce mixture and allow to melt. Whisk fully to melt and blend the cheese. Takes about 4-5 minutes to fully melt the cheese.

Pour over and enjoy!

When reheating this sauce, bring it to temperature slowly.

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Traditional Alfredo Sauce

Author: The Be Well Clinic

Ingredients

• 4 oz Mushrooms
• ½ Onions
• 3 Cloves of Garlic
• 3 tbsp of butter
• ½ tsp Salt, to taste. Depending on the saltiness of the cheese that you add, you may want to add less salt.
• 1 tbsp Gelatin
• 2 cups of Whole Cream 
• 8 ounces of Freshly Grated Cheese (I used Havarit and Montery Jack but you can use any white cheese that you like)

Instructions

1. Roughly chop onion and slice mushrooms. Dice garlic.
2. Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.
3. In a small stock pot, add ¼ cup of filtered water and gelatin. Whisk mixture and allow to warm to blood temperature, about 100 degrees. Stir constantly to avoid burning.
4. Reduce mushroom and onion mixture to a simmer. Add in the cream and heat to blood temperature. If gelatin is heated before the cream is heated, remove from heat.
5. Once cream is heated, add gelatin mixture and mix until smooth. Add ½ tsp of salt and freshly ground pepper to taste. You can also use white pepper if you’d like to keep the sauce white. Remove the sauce from the heat.
6. Grate your cheese fresh. Pre-grated cheese has additives in it that are no good!
7. Add your cheese into the slightly cooled sauce mixture and allow to melt. Whisk fully to melt and blend the cheese. Takes about 4-5 minutes to fully melt the cheese.
8. Pour over and enjoy!
9. When reheating this sauce, bring it to temperature slowly.

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Early Stage Gaps Alfredo Sauce:

• 4 oz Mushrooms

• ½ Onion

• 3 Large Cloves of Garlic

• 16 oz. Sour Cream

Directions:

Roughly chop onion and slice mushrooms. Dice garlic.

Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.

Once onions and mushrooms, turn off the heat. Add in the sour cream. Return to very low heat to allow the sour cream to warm and melt.

Add over boiled chicken or eat on it’s own.

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Early Stage GAPS Alfredo Sauce

Author: The Be Well Clinic

Ingredients

• 4 oz Mushrooms
• ½ Onion
• 3 Large Cloves of Garlic
• 16 oz. Sour Cream

Instructions

1. Roughly chop onion and slice mushrooms. Dice garlic.
2. Add at least 2 tbsp butter to a flat, large skillet. Once melted, add onions. Allow to cook for several minutes then add the mushrooms. If needed, add additional butter to give the mushrooms more fat to cook in.
3. Once onions and mushrooms, turn off the heat. Add in the sour cream. Return to very low heat to allow the sour cream to warm and melt.
4. Add over boiled chicken or eat on it’s own.

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Beef Stroganoff

Beef Stroganoff is one of my mom’s favorite go-to meals.  The creamy richness is so filling and comforting, especially on a cold night. It was one of my favorite dinners! It was quite sad during the period of time when I was reacting to dairy and could not eat it. Now that I’ve healed by doing the GAPS Protocol, I love this delicious meal made with real ingredients!

If you don’t have beef, you can substitute any red meat in this dish. In fact, the strong flavor of this dish will hide any potential gamey flavor from venison or elk. To make this dish even faster, you can simply cut up your meat, add 8 oz of this real food cream of mushroom soup and a cup of stock, simmer and then add more sour cream at the end for added richness. You can also add extra mushrooms and onions if you love them.

We used to eat beef stroganoff with the traditional egg noodles. I’ve found however that I very much enjoy it over properly prepared rice. You could also do it over riced cauliflower, zoodles or your favorite alternative noodle. 

This is legal on Full GAPS because of the cream. If you substitute only sour cream instead, it is legal on GAPS Stage 4. 

Ingredients for Beef Stroganoff:

• 1 lbs Beef Rump Roast

• 1 lb Fresh Mushrooms (4-5 cups sliced)

• ½ onion

• 3 cloves Garlic Cloves

• 4 tbsp Butter 

• 1 cup Meat Stock

• 4 -6 Sprigs of Fresh Thyme 

• 1 ½ tbsp Beef Gelatin Powder

• 1 cup Cream or Milk

• 2 tbsp Cooking Sherry

• 1 cup Sour Cream

Directions for Beef Stroganoff:

To a pot, add 4 tbsp of butter. Heat over medium heat.

Roughly chop mushrooms, onion and garlic.

Slice the meat against the grain into long, thin strips. 

Add onion to pan. Cook for several minutes on medium heat.

Add mushrooms and garlic to pan and cook. Add a bit of stock to the pan to keep things from burning, approximately 2 tbsp, and help soften the mushrooms. Turn the heat off and allow to sit.

Add ½ cup of stock to a small pot. Warm on the stove. When warmed to ‘blood temperature” add beef gelatin powder. You know it’s hot enough when you can stick your finger in but not leave it in. Stir constantly to activate the gelatin powder.

Add the gelatin mixture to the pot of mushrooms and onions and turn the heat back up to medium.

Add cream to mixture; stir. Turn heat up to medium high. Allow mixture to reduce for ten minutes. 

Add sliced beef and sherry to mixture. Add salt and pepper. Stir to coat and cover. Let simmer for 3-4 minutes. Your goal is to have the middle of the beef still slightly pink. Check and stir.

Remove from heat and add in the sour cream.

Stir until sour cream is dissolved. Enjoy!

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Beef Stroganoff

Author: The Be Well Clinic

Ingredients

• 1 lbs Beef Rump Roast
• 1 lb Fresh Mushrooms (4-5 cups sliced)
• ½ onion
• 3 cloves Garlic Cloves
• 4 tbsp Butter
• 1 cup Meat Stock
• 6 Sprigs of Fresh Thyme
• 1 ½ tbsp Beef Gelatin Powder
• 1 cup Cream or Milk
• 2 tbsp Cooking Sherry
• 1 cup Sour Cream

Instructions

1. To a pot, add 4 tbsp of butter. Heat over medium heat.
2. Roughly chop mushrooms, onion and garlic.
3. Slice the meat against the grain into long, thin strips.
4. Add onion to pan. Cook for several minutes on medium heat.
5. Add mushrooms and garlic to pan and cook. Add a bit of stock to the pan to keep things from burning, approximately 2 tbsp, and help soften the mushrooms. Turn the heat off and allow to sit.
6. Add ½ cup of stock to a small pot. Warm on the stove. When warmed to ‘blood temperature” add beef gelatin powder. You know it’s hot enough when you can stick your finger in but not leave it in. Stir constantly to activate the gelatin powder.
7. Add the gelatin mixture to the pot of mushrooms and onions and turn the heat back up to medium.
8. Add cream to mixture; stir. Turn heat up to medium high. Allow mixture to reduce for ten minutes.
9. Add sliced beef and sherry to mixture. Add salt and pepper. Stir to coat and cover. Let simmer for 3-4 minutes. Your goal is to have the middle of the beef still slightly pink. Check and stir.
10. Remove from heat and add in the sour cream.
11. Stir until sour cream is dissolved. Enjoy!

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Real Food & GAPS Legal Thanksgiving Recipes

Thanksgiving is a time to gather & a time to feast! These real food recipes are sure to please anyone around your table, whether they are following the GAPS Protocol or not.

Be sure to check the prep instructions for them. Remember that grains, nuts, and seeds must be sprouted in advance so build that prep time into your cooking. Most of all, enjoy & Happy Thanksgiving!

Masterful Main Courses

Roasted Wild Turkey

Roasted Goose

Sensational Side Dishes

Wild Rice Stuffing

Twice Baked Cauliflower

Sweet Potatoes or Butternut Squash with Marshmallows

Cast Iron Roasted Brussel Sprouts

Almond flour bread

Simple Roasted Beets

Delightful Desserts

Pumpkin pie

Fruit Chutney

Baked Apples

Wild Rice Stuffing

Our family’s traditional stuffing recipe contains giblets, which are the organs of the bird. I highly approve of this method because there is so much nutrition in the organ meats of an animal.

The other family tradition we have with stuffing is to cook part of the stuffing inside the bird and part of the stuffing outside the bird in a separate casserole dish. Some people prefer their stuffing crisper than others.

Because turkey generally feeds a lot of people, we’re going to make a large batch of stuffing today. However, you could make a smaller batch to use as a side dish if you prefer.

Wild rice is not actually a grain. It’s actually the seed of a marsh growing plant. It’s pretty low in fat so it should be eaten with lots of fat. Because it falls into the seed family, wild rice can be eaten on the GAPS Diet. Of course, you should properly prepare it before eating it. Learn more about properly preparing grains.

You can make rice before hand and have it frozen in your freezer to easily add to this recipe. Or if you have leftover rice, you can add it easily to the mixture!

Ingredients for Wild Rice:

• 2 cups Dry Wild Rice 

• 4 ½ - 5 ½  cups Chicken or Turkey Stock

• Giblets

• 3 Celery Stalks (I include the leaves but you don’t have to.)

• ½ Onion

• 6 Cloves of Garlic

• 2-3 tbsp Raw Turkey Fat

• 2 tbsp Butter

• 1 tbsp Dried Sage

• 1 tsp Tarragon

• 2 tsp Dried Parsley

• 1 tsp Dried Rosemary

• 1 tsp Marjoram 

• Freshly Ground Black Pepper to Taste

• Salt to Taste

Directions for Wild Rice Stuffing:

The night before, cover your rice with water, with enough water to double in size. Allow to soak on the counter for at least 8 hours until doubled in size.

Once rice has doubled in size, drain and rinse. Add 4 ½ - 5 cups of stock to a pot. Bring stock to a boil then immediately lower the heat and add the prepared rice. Cook for 45 minutes at a simmer.

Around 30 minutes into the rice cooking, preheat oven to 325.

Roughly chop celery, onion, and garlic.

Cut up the giblets. The heart and the gizzard are muscles so they don’t have any stronger of a taste than just of turkey. If you are serving this to people who you feel may not appreciate organ meats, you could leave out the liver but the others should be largely unnoticeable.

Slice up the turkey fat. Add ½ the turkey fat and butter to a cast iron pan.

Add celery and onions and cook for 2-5 minutes. Add garlic and cook until soft.

Add all dried herbs, the rest of the turkey fat and the giblets. Cook for 3-5 minutes until flavors are well combined. It doesn’t need to be fully cooked and softened as it will continue to cook in the oven.

In a large mixing bowl, mix together rice and celery mixture.

Set aside half to be stuffed into your turkey and place half into a glass baking dish that can be covered. Add an additional ¼ cup meat stock to make sure you have enough liquid. You can also use water.

Place the covered dish in the oven and cook for an hour.

Serve & enjoy!

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Wild Rice Stuffing

Author: The Be Well Clinic

Ingredients

• 2 cups Dry Wild Rice
• 4 ½ - 5 ½ cups Chicken or Turkey Stock
• Giblets
• 3 Celery Stalks (I include the leaves but you don’t have to.)
• ½ Onion
• 6 Cloves of Garlic
• 3 tbsp Raw Turkey Fat
• 2 tbsp Butter
• 1 tbsp Dried Sage
• 1 tsp Tarragon
• 2 tsp Dried Parsley
• 1 tsp Dried Rosemary
• 1 tsp Marjoram
• Freshly Ground Black Pepper to Taste
• Salt to Taste

Instructions

1. The night before, cover your rice with water, with enough water to double in size. Allow to soak on the counter for at least 8 hours until doubled in size.
2. Add 4 ½ - 5 cups of stock to a pot. Bring stock to a boil then immediately lower the heat and add the prepared rice. Cook for 45 minutes at a simmer.
3. Preheat oven to 325.
4. Roughly chop celery, onion, and garlic.
5. Cut up the giblets. The heart and the gizzard are muscles so they don’t have any stronger of a taste than just of turkey. If you are serving this to people who you feel may not appreciate organ meats, you could leave out the liver but the others should be largely unnoticeable.
6. Slice up the turkey fat. Add ½ the turkey fat and butter to a cast iron pan.
7. Add celery and onions and cook for 2-5 minutes. Add garlic and cook until soft.
8. Add all dried herbs, the rest of the turkey fat and the giblets. Cook for 3-5 minutes until flavors are well combined. It doesn’t need to be fully cooked and softened as it will continue to cook in the oven.
9. In a large mixing bowl, mix together rice and celery mixture.
10. Set aside half to be stuffed into your turkey and place half into a glass baking dish that can be covered. Add an additional ¼ cup meat stock to make sure you have enough liquid. You can also use water.
11. Place the covered dish in the oven and cook for an hour.
12. Serve & enjoy!

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Apple Scrap Vinegar

This recipe makes a type of apple cider vinegar. The difference is it’s made with apple scraps, as opposed to starting with apple cider that gets turned into apple cider vinegar. I love the idea of apple scrap vinegar because you utilize the entire apple! 

My main use of apple cider vinegar is detox baths so I don’t necessarily need apple vinegar as rich in taste as apple vinegar made from cider. You can also use it to make this salad dressing.

This is so simple and easy that you can throw a jar together any time you are creating anything else with apples like dried apples or applesauce.

Ingredients for Apple Scrap Vinegar:

• Apple Scraps from 5-6 Apples

• Filtered Water

• Apple Cider Vinegar with the Mother

Directions for Apple Scrap Vinegar:

Add your apple scraps to a jar. You want the scraps to be packed into the jar fairly tightly.

Add filtered water almost to the shoulder.

Top with 2 tbsp of apple cider vinegar to jump start the fermentation process.

Seal with a lid. Leave on the counter for 3 weeks. 

Strain out liquid into a separate jar.

Put the lid back on and set aside for 2-4 additional weeks.

It will develop a vinegar smell and taste. If, after 2 weeks, it does not have that, wait an additional two weeks. 

Once it’s done, keep it in the fridge if it will take you a while to use it.