Cookbook · 2016. 4. 8. · The BrainFood Cookbook - Autism & ADD Recovery Using the SCD/GAPS/PALEO Diet ISBN-13: 978-1942668008 PO Box 26151 Baltimore, MD 21210 USA First published

BrainFoodAutism/ADHD Recovery Using the

SCD/GAPS/PALEO Diet

Cookbook

the

Gluten Free • Lactose Free • Sugar Free

Angela Taylor

For James

Love, Mom

This is NOT a free e-book!The list price of this eBook is $18.99.

You have been sold one copy to keep on yourcomputer or other eReader.

You may also print out one copy for your personal use.

Printing out more than one copy, or distributing it electronically, is prohibited by international and USA copyright laws and treaties, and

would subject the purchaser topenalties of up to $100,000 PER COPY distributed.

Copyright ©2016 by Angela Taylor

The BrainFood Cookbook - Autism & ADD Recovery Using the SCD/GAPS/PALEO Diet

ISBN-13: 978-1942668008

PO Box 26151Baltimore, MD 21210 USAwww.brainfoodcookbook.com

First published in the United States, January 2012 as an eBookFirst printing, October 2014Revised Second Edition to be printed, Spring 2016

Library of Congress Registration TX 7-481-805

BrainFood TV Show concept material is registered with the WGAE Online Script Registration Service

Reference Number: VPEA4DBC9A42

All rights reserved. No part of this publication may be reproduced ortransmitted in any form or by any means, electronic, or mechanical, including pho-tocopying, recording, or by any information storage and retrieval system.

Layout/Design by Angela TaylorPhotographs by Angela Taylor and by royalty-free stock photographers (photo credits available upon request)

This book contains recipes for meals to help manage Autism, ADD/ADHD, and common digestive disorders. It is not intended as a substitute for the advice and care of your physician, and you should use proper discretion, in consultation with your physician, in utilizing the information presented. The author/publisher ex-pressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book.

GAPSTM and Gut and Psychology SyndromeTM are the trademark and copy-right of Dr. Natasha Campbell-McBride. The right of Dr. Natasha Campbell-McBride to be identified as the author of this work has been asserted by her in accordance with the Copyright, Patent and Designs Act 1988.

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ion Foreword, by Natasha Campbell-McBride, M.D.

AcknowledgmentsOur StoryAdditional ReadingSummary of GAPS Legal/Illegal Foods (Full GAPS)GAPS Intro and StagesGAPS FAQPasteurized vs. Raw DairySoaking/Sprouting/Dehydrating Nuts (and Seeds)CookwareOxalates GoitrogensHow do I get my kid to eat this stuff?Menu PlanningSaving Time and Saving MoneyStrictness ChartMuscle TestingOther Therapies in Conjunction with GAPS

Abbreviations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Juicing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Fruit and Vegetable Juicing - Overview Dreamsicle Green Lemonade

Ferments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Kefir (raw dairy) 24-hour Yogurt (raw dairy) Lacto-Fermented Veggies

Appetizers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Lima Bean Hummus Guacamole Salsa Fresca Zucchini Fritters Pumpkin Seed Falafel Sun-Dried Tomato Spears Ants on a Log (Stuffed Celery) Deviled Eggs

Salads and Dressings . . . . . . . . . . . . . . . . . . . . . . . . 44 Chicken Salad with Grapes Apple Fennel Salad Radish Mango Salad Asian Tomato Salad Bookmaker Salad Fennel Orange Currant Salad Cobb Salad Broccoli-Cranberry Salad Red Wine Vinaigrette Dressing Thousand Island Dressing Spicy Tropical Dressing French Dressing Quick Zucchini Salad

©2016 The BrainFood Cookbook by Angela Taylor

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Soups and Stews . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Chicken Stock Lentil Soup with Bacon Chicken Noodle Soup Beef Stew Beef Chili Sausage Pizza Soup Tomato Cabbage Soup Butternut Squash SoupMain Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Chicken Nuggets Apple Meatloaf Honey-Mustard Curry Roasted Chicken Pecan Encrusted Salmon Pan-Seared Filet Mignon with Steakhouse Seasoning Rub BBQ Chicken Breasts Cuban Beef and Peppers Stuffed Bell Peppers Zucchini Noodles with Roasted Tomatoes Chicken Kebabs Beef Tacos Taco Seasoning Mix Turkey Sandwiches Roasted Turkey Breast Slow Roasted Beef Tenderloin Hamburgers Herb Roasted Chicken and Carrots BLT SandwichesSide Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Carrot French Fries Steamed “Veggie Magic” Broccoli with Lemon-Infused Olive Oil Roasted Brussels Sprouts Roasted Beets Quick Sautéed Greens Cranberry Orange Relish Cauliflower Couscous Cauliflower “Mashed Potatoes” Roasted Cauliflower Roasted Asparagus Roasted Spring Onions Black Beans Winter Squash Purée Candied “Sweet Potato” CasseroleDesserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102 Cinnamon Cookies Little James’ Snack Cakes Pecan Pie Bites Nut Butter Brownies Apple Pecan Cake with Cream Cheese Icing Orange Cake Applesauce (or Pearsauce) Grilled Peaches Lemon Lime Bars Jam Thumbprint Cookies Coconut Raisin Truffles Marshmallows Fruit Leather Snack Bars Madeleines Strawberry Frozen Yogurt Fruit Kabobs


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Breakfast and Brunch . . . . . . . . . . . . . . . . . . . . . . . 119 Kefir Smoothie Asparagus Omelet Pecan Waffles Wild Blueberry Muffins Goji Berry Granola Almond Milk Brazil Nut Vanilla Milk Coconut Milk Banana Silver Dollar Pancakes Orange Almond Muffins Cashew Bread Carrot Pulp Bread Yogurt Cream Cheese Banana Apple Muffins Sunflower Spice Muffins Apple Cake Cranberry-Orange Walnut Bread Cashew Crepes Pumpkin Harvest Muffins Banana Walnut Muffins

Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139 Garlic and Herb Flatbread Crackers Olive Tapenade Onion Dip Kale Chips Spiced Pecans Roasted Pumpkin Seeds Crispy Onion Straws

Condiments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Ghee Mayonnaise Ketchup Barbeque Sauce Worcestershire Sauce Hot Sauce Almond Butter / Almond Flour (Soaked & Sprouted)

Beverages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155 Ginger Tea Hard Cider

Appendix A - Daily Record Sheets . . . . . . . . . . . . . . . 158Appendix B - 11 Characteristics of Healthy Traditional Diets . . 159Appendix C - Supplements . . . . . . . . . . . . . . . . . . . . 161


FOREWORD

When following any diet the real help comes from those who show you new ways of cooking and preparing food - the recipes. They bring the excitement and joy into the whole nutritional programme and make it easier to follow. The BrainFood Cookbook by Angela Taylor is full of excellent recipes for all the GAPS people of the world – recipes, created by a GAPS person who accomplished her own healing journey.

Thank you, Angela, for this wonderful work!

Dr. Natasha Campbell-McBride, M.D.

ACKNOWLEDGEMENTS

My Husband, Dan Taylor, as without his support none of this would be possible. Thank you for proofreading, eating your way through countless recipe tests, and enjoying cold dinners after they had been photographed. I promise you many evenings of great food now that the book is intact.

My Mom, Susan Piatt, for helping with recipe testing, compiling email addresses, and editing the index.

Krista Bieniek, for assisting me in the kitchen, and also for braving several failed recipe experiments.

Lavina Velasco, for recipe testing, and giving several tips to improve recipe instructions.

My Literary Agent, Jackie Meyer, for believing in me.

Dr. Natasha Campbell-McBride, for creating GAPS, writing about GAPS, and getting the word out to the world.

OUR STORYMy heart was broken when my son James was diagnosed with autism at the age of 2. He would often exhibit autis-tic behaviors such as flapping his hands, toe walking, and banging his head on the ground when frustrated. James would run around aimlessly in circles. He did not point at objects. Potty training was not even a consideration. James would obsessively play with trains for hours. He had no interest in opening Christmas presents, literally dropping them on the ground and walking away. James would play by himself, even in a roomful of children. He rarely looked people in the eye.

A standardized speech test put James down in the 6th per-centile. When he did speak, he used one word utterances like “cracker” or “train”. When my husband and I spoke to James, he literally couldn’t understand what we were saying to him. He also exhibited echolalia, where he would repeat things that he heard without understanding a word of it. James never asked any questions.

And as for me... I was in a deep depression because of James’ autism.

I was fortunate to get an appointment with a Defeat Autism Now (DAN) doctor who insisted that we start the Gluten Free / Casein Free (GFCF) diet immediately. We drove di-rectly from his office to the health food store and purchased an entirely new inventory for our kitchen. I put our whole family on the diet to ensure no cheating would occur. I was very pleased that “gluten-free” worked great to eliminate James’ stimming/flapping behaviors, but his general lack of comprehension persisted.

I had read some testimonials from other moms about how the Paleo Diet, and Specific Carbohydrate Diet (SCD) had helped their children. With further reading I learned of a newer version of the SCD: the GAPS diet. (Gut and Psychology Syndrome by Dr. Natasha Campbell-Mc-Bride) I discovered that the Paleo, SCD, and GAPS diets shared most of the same basic dietary restrictions, but that GAPS was a comprehensive gut-healing program. In fact, SCD/GAPS was listed as the #1 most effectivenon-drug intervention at the Defeat Autism Now (DAN) conference.

We started GAPS, and I cooked absolutely everything from scratch. Again, our whole family did the diet to ensure compliance. I noticed that James’ eye contact, speech, comprehension, and behavior were improv-ing! My greatest joy was in finding something that worked to recover my son from autism, but my great-est frustration was that my son wasn’t a fan of my then-repertoire of GAPS recipes. Mealtimes were a long, drawn-out challenge. If we were to continue, I had to find a better way.

Growing up I spent a great deal of time in the kitchens of my mother and grandmother, so I was inspired to adapt our delicious family recipes into “legal” food. I’ve reinvented everything from cakes and breads, to salad dressings and dinners, while keeping them quick and easy to prepare.

Within a year of starting GAPS James was enrolled in regular preschool, speaking in complete sentences, using pronouns correctly, potty trained, playing with friends, and asking questions! Having made it to the other side of autism, with my child recovered, I felt compelled to share what I have learned with the world. And so I give you... The BrainFood Cookbook.


ADDITIONAL READING

It is beyond the scope of this cookbook to completely cover all the scientific reasons why the Paleo/SCD/GAPS diet works for the treatment of gut dysbiosis for Autism, Asperger’s Syndrome, Attention Deficit Disorder (ADD/ADHD), Dyslexia, and Depression. For more detailed information I highly rec-ommend reading the following books for a comprehensive explanation of why and how it works:


SCD/GAPS diet books:

Breaking the Vicious Cycle by Elaine Gottchall

Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride

The GAPS Guide Bookby Baden Lashkov

SCD/GAPS diet websites:

www.gaps.mewww.gapsdiet.com

www.gapsguide.comgroups.yahoo.com/group/GAPShelp/

Great companion books:

Healing and Preventing Autism: A Complete Guide by Jenny McCarthy and Dr. Jerry Kartzinel

Healing ADD Revised Edition: The Breakthrough Program that Allows You to See

and Heal the 7 Types of ADDby Daniel Amen

Additional BrainFood Guidebooks (coming in 2016)by Angela Taylor

Topics to include: Muscle Testing, Homeopathy, etc.For a preview of the topics to be covered, please visit

http://www.brainfoodcookbook.com/other_useful_therapies.htm

http://www.gaps.mehttp://www.gapsdiet.comhttp://www.gapsguide.comhttp://groups.yahoo.com/group/GAPShelp/http://www.brainfoodcookbook.com/other_useful_therapies.htm

SUMMARY OF GAPS LEGAL/ILLEGAL FOODS

(Full GAPS)

The Paleo, SCD, and GAPS diets share most of the same basic dietary restrictions. Listed here is a general overview (with many of my opinions noted) of legal/illegal foods on the GAPS diet. However GAPS is slightly stricter than the

SCD and Paleo diets.

For even more information, please visit these 2 very comprehensive allowed/prohibited food lists:

www.gapsdiet.com/The_Diet.html

www.breakingtheviciouscycle.info/legal/listing

Allowed Foods: (organic foods whenever possible)Honey (raw honey is best)FruitVegetables (fresh or frozen - not canned)Glass-Jarred Tomatoes / tomato saucesNuts / Nut Butter (preferably Soaked/Sprouted/Dehydrated)CoconutEggs (free-range & soy-free is best)Poultry & Meat (grass-fed is best)Fish (not farmed)Ghee (clarified butter)Fermented Raw Dairy (such as Yogurt and Kefir)Gluten-Free Soy Sauce (in moderation)Very Dry Wine/Hard Cider (for adults, obviously) Prohibited:WheatAll Grains (even “gluten-free” are prohibited)RiceCorn/Corn Syrup/CornstarchTapiocaPotatoesOatsMost Dairy* (but clarified butter (ghee) IS allowed)Most Beans*ChocolatePeanuts (due to aphlotoxic mold)Canned Foods (but canned tuna allowed in moderation)Sugar/Brown Sugar/Molasses/Evaporated Cane JuiceMaple SyrupArtificial SweetenersArtificial Food Dyes and PreservativesAnnatto (natural yellow food dye - triggers ADHD)BeerSoybeans/Soy Milk/Tempeh* continue reading for more info


http://www.gapsdiet.com/The_Diet.htmlhttp://www.breakingtheviciouscycle.info/legal/listing

Who came up with these lists? Elaine Gottschall (author of Breaking the Vicious Cycle) originally created the legal/illegal lists.Dr. Natasha Campbell-McBride later elaborated.And I have added a few notations of my own.

Basically, we are avoiding foods that are:- known allergens- have opiate qualities- difficult to digest

What happens when food is incompletely digested?It increases microbial fermentation in the intestines, which “intoxicates” the patient, resulting in irritability and/or brain fog.

What makes a food difficult to digest?

1) Sugars/Starches:

2) Vegetables/Beans:

Vegetables that contain more amylose than amylopectin starch are simpler to digest.

monosaccharide(legal)

easier to digesthoney

fruits (fructose)

disaccharide(illegal)

difficult to digestcane sugar

maple sugarlactose

amylose(legal)

easier to digestasparagus

black beans* (soaked)broccoli

brussels sproutscabbagecarrots

cauliflowercelery

cucumbereggplant

kidney beans* (soaked)lentils* (soaked)

lettucenavy beans* (soaked)

onionspeas

peppersspinachsquash

*only if tolerated

amylopectin(illegal)

difficult to digestblack eyed peas

chickpeas/garbanzoscorn

jicamamung beans

okrapotatoesseaweed

sweet potatoestaro

turnipsunsoaked beans

polysaccharide(illegal)

difficult to digeststarchesgrains


WHAT ARE THE GAPS INTRO AND STAGES?

Dr. Natasha Campbell-McBride specifies strict limitations of foods on the GAPS “Intro” and Stages. (The recipes in this cookbook are based upon Full GAPS, but I have listed an overview of the Intro here for those unfamiliar with it.) This is a very brief overview of the Intro — I suggest learning more about the stages in the Additional Reading.

How long should you do each stage ?Until diarrhea clears. Then proceed to the next stage, intro-ducing one new food at a time (to isolate food sensitivities).

We were fortunate to complete the intro with minimal problems in about 2 weeks. Your individual timing may be shorter or longer.

Intro/Stage 1Homemade meat or fish stockCooked vegetablesHomemade vegetable soup with your homemade meat or fish stock.Probiotic foods (kefir/yogurt; juice from sauerkraut/fermented vegetables)Ginger tea with a little honey between meals

Stage 2 (in addition to previous foods)Organic egg yolksStews and casseroles made with meats and vegetablesIncrease daily amount of homemade yogurt and kefir, if introduced. Increase the amount of juice from sauerkraut or fermented vegetablesFermented fishHomemade ghee

Stage 3 (in addition to previous foods)Ripe avocadoNut butter/egg/squash pancakesEgg scrambled with plenty of ghee, goose fat or duck fatIntroduce the sauerkraut and your fermented vegetables

Stage 4 (in addition to previous foods)Gradually add meats cooked by roasting and grillingCold pressed olive oilFreshly pressed carrot, lettuce, mint juicesBread made with ground almonds or any other nuts

Stage 5 (in addition to previous foods)Cooked apple pureéLettucePeeled cucumberFreshly pressed apple, pineapple, mango juice (avoid citrus)

Stage 6 (in addition to previous foods)Peeled raw appleOther raw fruitHoneyGAPS legal “cakes”Dried fruit

Full GAPS


GAPS FAQ How did this diet come about?Drs. Sidney V. and Merrill P. Haas initially created the Specific Carbohydrate Diet (SCD) in 1951 for the treatment of Celiac Disease.

Elaine Gottschall utilized the SCD to cure her daughter’s Ulcerative Colitis, and was a great SCD pioneer. She authored the SCD book Breaking the Vicious Cycle, and devoted her life’s work to SCD research.

Later, Dr. Natasha Campbell-McBride took the SCD a step further by researching and creating the Gut and Psychology Syndrome diet (GAPS) for her child’s Autism. GAPS is slightly stricter than the SCD.

Why does GAPS work for Autism / Asperger’s / ADHD / ADD?

It has been found that these disorders share “Leaky Gut Syndrome” where food gets released into the bloodstream before it has been properly digested. The GFCF (Gluten-Free Casein-Free) diet is based upon the theory that Gluten or Dairy, when leaked through the gut, will have opiate-like qualities in the brain. GAPS and SCD diets further theorize that if wheat/dairy is a problem, aren’t all starches/sugars similarly problematic? And so we arrive at the GAPS diet, which deprives the brain of opiate-like substances while simultaneously healing the gut, body, and mind.

What other related disorders can be helped by the GAPS diet?

Dr. Campbell-McBride asserts that “Leaky Gut Syndrome” may be at the root of many diseases. Dyslexia, Depression, Bipo-lar Disorder, Irritable Bowel Syndrome, Celiac Disease, Colitis, Crohn’s Disease, Cystic Fibrosis, Autoimmune Disorders (MS, Diabetes Type 1, Rheumatoid Arthritis, etc.), Arthritis, Chron-ic Cystitis, Hormonal Abnormalities, Chronic Fatigue and all Digestive Disorders can be helped with the GAPS diet.

What causes leaky gut?

Various theories include candida (yeast) overgrowth, vaccine damage, and a genetic predisposition to allergies or poor methylation (ability for the body to detox itself).


For those unfamiliar with the basic concepts of SCD/GAPS, I’ve included a Frequently Asked Questions section.

For more info, I highly recommend reading the books listed in the Additional Reading section.

My kid only eats macaroni and cheese? Why?

The opiate-like affects of the gluten and dairy are actually addictive. The “addict” craves the very foods to which he is allergic, and the vicious cycle continues.

Is there withdrawal when you change the diet?

Yes... and the withdrawal can be severe if you change the diet too suddenly, resulting in agitated behavior!

I’ve heard of “die-off” when you change the diet?

Die-off is when candida and other bad bugs die, leaving behind toxic waste products. Die-off is induced by consuming probiotics (or anti-fungal prescriptions), and by switching to the GAPS diet (which deprives candida of their favorite food source: starches and sugars). These die-off waste products affect brain function, making us irritable.

Strategies to reduce withdrawal and die-off symptoms:I suggest the following implementation, over a series of weeks. Take it slow, or suffer the crazy consequences!

• Go dye free• Eliminate sugar and “sugar substitutes” (honey & fruit still allowed)• Go gluten free• Go pasteurized dairy free (GAPS raw dairy allowed: Yogurt & Kefir)• Start making most of your meals GAPS-compliant• Full GAPS• Do the GAPS Intro / Stages• Full GAPSPersonally, when my family made the transition from Gluten-Free to GAPS Intro/Stages, I was grumpy for about 2 weeks straight due to withdrawal and die-off. If your child is in school, I would suggest making the transition during Winter, Spring, or Summer break.

Do I have to do the Intro?

Yes, but let me explain. Many people start on Full GAPS, then go back and do the Intro and the Stages after they feel they are ready. For fullest healing, yes, you must do the Intro and all the Stages at some point. (the sooner, the better)

How do I decide whether to go dairy-free?

We tried giving up our daily raw kefir smoothies (see p. 62) and we got colds within 2 days. (We really need that daily dose of fermented food, and my son refuses to eat fermented veggies.) For us, I decided that pasteurized dairy was actually the culprit to be avoided. So, we did choose to consume homemade raw yogurt/kefir throughout the Intro and beyond. I would urge you to muscle test to determine if dairy is OK for you.

What’s the difference between Paleo / SCD / GAPS?

These diets are very similar - all disallow grains and most starches. However, Paleo allows sweet potato and other roots, and disallows beans (legumes). SCD allows dry curd cottage cheese, and disallows Bifidus bacteria.

How will I know if it’s working?

One easy way is to take video before and after. But the best way is to keep a daily log of diet and behavior. (See Appendix A) We saw continued daily improvements in speech, cognition, and behavior as the months on GAPS progressed.

Our ongoing affirmation that GAPS is the right choice for us: When James accidentally eats something illegal, we see the resultant bad behavior afterward.

But we can’t possibly give up bread!

Good news - you don’t have to! For starters, see the Cashew Bread recipe on p. 128. And there are several more recipes for baked goods in the “Breakfast and Brunch” chapter.

Do I have to stay on this diet for the rest of my life?

Not necessarily. Some people are able to heal the gut and allow additional foods. Once you have been on GAPS for 1½ - 2 years, and subsequently symptom free for 6 months, you can do challenges of one illegal food at a time and watch for ill affects. (For example try well-cooked sweet potatoes, or sprouted buckwheat.) Some find they must stay strictly on GAPS, some move to Paleo (which allows grain-free starches), some are able to go to 95% GAPS 5% Gluten-Free Grains, some people go to GFCF, some people go to Nourishing Traditions.* Bioindividuality means that each person is unique. * For more information read Appendix B


PASTEURIZED VS. RAW DAIRY

Many nutrition experts do not recommend drinking pasteur-ized milk of any kind – ever.1 Once milk has been pasteur-ized it’s pretty much “dead,” and offers little in terms of real nutritional value to anyone. (Whether you show signs of intolerance to milk or not.)

Valuable enzymes are destroyed, vitamins (such as A, C, B6 and B12) are diminished, fragile milk proteins are radically transformed from health nurturing to unnatural amino acid configurations that can actually worsen your health. Finally the eradication of beneficial bacteria through the pasteuriza-tion process actually ends up promoting pathogens.

The healthy alternative to pasteurized milk is unpasteurized milk, also known as “raw milk”. It is an outstanding source of nutrients including beneficial bacteria such as lactobacil-lus acidophilus, vitamins and enzymes, and is one of the finest sources of calcium available.

However, many moms I’ve spoken to are “freaked out” about drinking unpasteurized milk, thinking it’s dirty or unsafe. I can personally attest that I’ve consumed exclu-sively raw milk products for over 6 years, with zero prob-lems. HOWEVER, it is important to get your raw milk from a trusted source. Ask your friends for referrals, and go visit the farm. Is it clean? Are the cows fed exclusively grass, out in a big pasture? Or are they fed grain, confined to small pens or barns, and standing around in their own poop? After what I’ve learned about Big Ag, I wouldn’t dream of drinking pasteurized milk purchased “sight unseen” from the grocery store.

1 http://articles.mercola.com/sites/articles/archive/2003/03/29/pasteurized-milk-part-two.aspx

It is important to also note that different breeds of cows yield different milk. “A1” cows are “newer” breeds that experienced a mutation of a particular amino acid (his-tadine) some 5,000 years ago. Unfortunately, A1 cows include the black and white breeds like Holsteins (and Friesians) that are the most popular breeds in North America. A1 milk contains BCM7 - a powerful opiate that can have a detrimental impact on your body. Histi-dine only weakly holds on to BCM 7, so it is liberated in the GI tract of animals and humans who drink A1 cow milk.

“A2” cows are the older breeds that do not have this mutation. The amino acid proline in A2 milk has a strong bond to the opiate BCM7, which helps keep it from being released. The older cow breeds, such as Jersey, Guernsey, Asian and African are primarily A2. (However, take note that the milk from A2 cows has been tested and shown to still contain some liberated BCM7.) Goats and sheep also produce the healthier A2 type milk.

You will likely need to find a small local farmer to pro-vide your family with a source of raw A2 milk. Where I live the Amish community is a great resource. You may also find info through www.realmilk.com or local Weston A. Price chapters www.westonaprice.org. Some families have so much difficulty in finding raw milk, they opt to keep their own goat (or Jersey cow) in their backyard.

On GAPS we are only allowed “milk” if it has been fer-mented into yogurt or kefir. The fermentation process consumes the lactose (milk sugar) which is problematic to GAPS patients. We cannot cook with yogurt because this essentially pasteurizes it.

The one exception to “don’t heat your dairy” is ghee (clarified butter). Since butter contains no milk sugar, and we remove the milk solids while making it, we are allowed to cook with ghee. It has a high smoking point, so ghee is a perfect oil to cook with.

Technically the SCD and GAPS both “allow” hard aged cheeses (because the lactose is consumed during the aging process). However I would advise against them unless they are made with raw milk, and therefore I do not cook with them.


http://articles.mercola.com/sites/articles/archive/2003/03/29/pasteurized-milk-part-two.aspx

SOAKING SPROUTING

DEHYDRATING(SSD) NUTS AND SEEDS

Nuts and seeds should be properly prepared by soaking and sprouting to rid them of anti-nutrients. • Soaking inactivates enzyme inhibitors which would otherwise hamper digestion. • Phytic acid, a component of plant fiber that reduces mineral absorption, is also neutralized by soaking.• Sprouting increases the nutrient content of your nuts and seeds 10-fold.

I feel nauseous and bloated when I eat more than a handful of unsoaked nuts. Since we eat so many nuts on this diet, I always try to keep soaked/sprouted/dehydrated (SSD) nuts on hand.

You will find several commercial sprouters to accomplish this task, but my favorite is to use a large glass mason jar fitted with a “wire mesh” screen lid. My favorite are round screens from www.sproutpeople.com, or cut them yourself from non-rusting window screen.

The process is simple: • Fill a glass jar halfway with room temp filtered water.• Add a small quantity of sea salt (about 1 teaspoon)• Screw on regular lid and shake to dissolve.• Add your raw shelled nuts. (roasted nuts, or nuts still in shells, will not work)• Screw on sprouting screen/lid. • Soak overnight. • Drain and rinse well. • Invert and place upside-down in dish drainer. Leave on the counter for several hours or up to 2 days. • Rinse/Drain well about 3 times a day to keep slightly moist-ened.

To preserve the raw enzymes, dry in dehydrator at 115°F for several hours until thoroughly dry. (or dry at a higher heat if you are in a hurry) Test for complete dryness by tasting a nut before removing them from dehydrator.

A few varieties of tropical nuts do not contain enzyme inhibitors, and therefore do not need to be soaked.They are: Macadamias, Cashews, & Brazil Nuts. (and they won’t sprout, either)

Starting in 2007 raw almonds from California are no longer “truly raw” due to a mandate passed by the USDA, FDA and the California Almond Board, announcing that all almonds (including organic) must be pasteurized. However, I have found one loophole allowing farmers to sell truly raw almonds direct to consumers. Google “raw almonds unpasteurized”.


COOKWARE

Most cookware sold in stores today will leach toxic chemi-cals into your food. For this reason I’ll explain your safest,

non-reactive cookware options.

Best:

Glass / CeramicVery safe and inert. Brands include: Pyrex, Corningware. Cheap and durable, as long as you don’t drop them!

Ceramic Lined EnamelwareBrands include: Le Creuset, Mercola. If you spot a cheaper brand on sale, be sure to test it for lead with a simple home lead test kit. (Available at home improvement stores or online)

StonewareBrands include: Pampered Chef, Haeger, Hartstone. Safe if lead free. If unsure, test it for lead with a simple home lead test kit. (Available at home improvement stores or online)

Good:

Stainless SteelLeaches minimally. Browns food well, makes a nice fond, which makes for great pan sauces and flavor. The premier choice of most professional chefs.

Possibly OK:

Cast IronHeavy. Durable. Will leach a great deal of iron into your food. How this affects you will depend on your body chemistry.

Unacceptable:

Non-Stick Coatings (for example, Teflon)Unsafe. Non-stick fry pans and most metal bakeware is coated with “teflon” or other non-stick coating. Releases toxic PFOA into food and air when heated. Please throw away all your teflon pans.

Aluminum Cookware

MicrowavesDegrade your health by violently ripping the molecules in your food apart, rendering many nutrients inert (at best) and carcinogenic at its worst.


OXALATES Ordinarily, the gut won’t absorb much of the oxalate from the diet because most of the oxalate will be metabolized by the flora or just leave the body with the stool. But when there is gut inflammation – as is the case will all GAPS patients – a lot of dietary oxalate is absorbed. The difference can be as vast as going from 1-2% of the dietary oxalate absorbed to as high as 50%.

For the scientifically inclined:There are still many things being discovered about how oxalate interacts with our metabolism. Because it is so reactive, oxalate also interferes with the duties of many other positively charged ions like magnesium, zinc, copper, iron, manganese, and more. This may alter the role of these ions in enzymes and in other complex molecules. Oxalate specifically impairs iron’s intracellular release, and interferes with the whole class of biotin-dependent enzymes called carboxylases. These disruptions of cell chemistry are not what happens when oxalate is bound to calcium, but are what happens when it ISN’T bound to calcium. Its free state allows it to cross into the cell as an ion on transporters generally designed to move sulfate into cells. When someone is low in sulfate, this may change where oxalate is taken in the body.

Cooking and fermenting reduce or neutralize the oxalic acid content of food. Personally I find that consuming high oxalate greens when raw (such as juicing) makes me especially nauseous. For this reason, I do not use chard, beet greens, spinach, etc. in any of my juicing.

Even though it is tempting to replace our “beloved wheat bread” with lots of nut-based breads/desserts, it is advisable to balance that out by eating plenty of low oxalate, low sugar, vegetables such as lettuce, peas, green beans, asparagus, and the like. (Besides eating too much protein – which is found in nuts – is hard on your kidneys and liver.)

Many good low oxalate charts can be found online, including www.lowoxalate.info


Oxalic acid is present in a lot of plants and fruits that we eat. It is especially high in almost all seeds and nuts (some more than others), and in spinach and dark leafy greens such as chard and beet greens. It blocks calcium and iron absorption, and irritates the mouth and intestinal tract.

http://www.lowoxalate.info

GOITROGENSGoitrogens are naturally-occurring substances that can interfere with function of the thyroid gland in making its hormone.

Examples of foods that contain goitrogens

Cruciferous vegetables including: Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale PeachesSpinachRadishesStrawberries(and these illegals:

Peanuts, Millet, Soy products, including tofu)

As cooking and fermenting seems to reduce the goitrogens found in food, avoid raw cruciferous veggies. For example, try instead:

Steamed Broccoli and CauliflowerRoasted Brussels SproutsFermented CabbageSautéed Kale and Spinach

Although for many people goitrogens do not seem to pose a health concern, those who have thyroid problems may be advised to take it easy on these foods. For example, don’t eat spinach salad, or an entire carton of strawberries, every single day.


HOW DO I GET MY KID TO EAT THIS STUFF?

How do I keep my kid from cheating?

• Put everyone in your house on the diet. Give away all your illegal food.• Pack a “lunch bag” for your child whenever he leaves the house: for school, playdates, sports, outings with Grandma, you name it.• And the obvious: serve delicious food, that he likes.

I advise seating your child in a high chair, or booster seat with a clip-on tray, at mealtimes. It’s hard enough to change your child’s diet, without him constantly wandering away from the table.

Since we can’t eat typical “starches”, we need to eat a LOT of vegetables to get enough carbohydrate calories for a balanced diet. (Eating a diet too high in protein is hard on your kidneys.) Our strategy was to control the plate, and insist on “First peas, then steak” for example. So we would alternate bites, for the entire meal.

As a further incentive to eat the whole dinner, dessert can be set in the middle of the table, out of reach, until the dinner plate is empty. (I found even a simple apple could be a great dessert motivator.)

But my child hates vegetables...

Our child only liked 5 vegetables, so we would serve them often: carrots, cucumbers, lettuce, peas, and green beans. Researchers have found that it takes 18 exposures to a new food for a child to accept it, so we would always insist that James try one small bite of “new” vegetables when they were served. (And, we would generously coat new veg-etables with ghee and sea salt.) We even kept a chart, and eventually, we added some new veggies to our repertoire.

Raw Steamed Other

Artichokes

Asparagus ~

Broccoli √

Butternut Squash Chips

Carrots √ √ Roasted

Cauliflower √ Roasted

Celery √

Chard

Cucumbers √

Eggplant

Fennel

Green Beans (fresh, not frozen) √

Iceberg Lettuce √

Kale ~ Chips

Mushrooms

Onions

Parsnips

Pumpkin

Romaine Lettuce √

Petite Green Peas √

Spinach √

Sugar Snap Peas ~

Yellow Squash

Yellow/Orange Peppers Grilled

Zucchini Fritters


MENU PLANNINGOne secret to doing GAPS (without losing your mind) is just doing some simple planning so you’re never “stuck” with nothing legal to eat. I always keep snacks in my purse and in the trunk of my car. Snack boxes of organ-ic raisins and bags of nuts are good choices.

Just to give you an idea of how we do GAPS, pretty much every day we eat: (those on “rotation diets” may cringe, but this works for us)

• Breakfast - kefir smoothie (see p. 119)

• Snacktime - raisins or a baked good

• Lunch - cucumber, turkey sandwich on cashew bread (see p. 80), fresh fruit

• Snacktime - fruit, baked good, or crunchy snack

• Dinner - planned for all 7 days on Sunday. Typically we have only 3 items per meal: raw veggie, then a main course and one cooked veggie. I like to write on a weekly calendar what we’re having for dinner that week, then make one big grocery store trip on the weekend. Dinner is not always a fancy affair - for busy nights I’ll plan to have “Scrambled Eggs and Petite Peas”, or “Hamburgers and Green Beans” for example.

• Dessert - whatever we have on hand

• Beverages - exclusively spring water, except 1/2 cup of fresh squeezed (unpasteurized) juice per day


SAVING TIME AND SAVING MONEY

• Cheapest food staples are bananas, eggs, carrots, frozen petite peas, ground beef, homemade pumpkin purée. Also beans if they are tolerated.• Obtain a stand-alone freezer.• Buy a quarter-cow and freeze. We choose to have the butcher turn the toughest cuts into ground beef rather than keep them as roasts.• Buy nuts directly from the grower in bulk and freeze.• Soak/Sprout/Dehydrate a great quantity of nuts at one time, so you always have some nuts at the ready.• Soak and slow-cook a quantity of beans/lentils at one time, and freeze them in recipe-sized portions.• Form a neighborhood buying group with Frontier Wholesale to buy various organic spices/staples in bulk.• Unfortunately most warehouse clubs sell woefully few organic products / produce. There is a brand new mail-order “warehouse club” called greenpolkadotbox.com that may be of some usefulness once they get up to speed.• Bake double batches of recipes, and freeze.• Buy bananas 2-3 times per week so you always have ripe bananas on hand. When bananas get overripe, peel and freeze until you have enough for a recipe.• Buy organic produce in season, and “can” in glass jars, dehydrate, or freeze.• Save leftover carrot pulp/apple pulp from juicing, and freeze. (Use later for baking).• Try to grow whatever is easiest/most expensive (i.e. toma-toes, cucumbers, zucchini, pumpkins, butternut squash).• Pumpkin has twice the fiber of oatmeal, so it will help you feel full. Many of my baked good recipes contain pumpkin.• Buy honey directly from the beekeeper.• Buy raw dairy directly from the farmer.• Join an organic CSA for fresh veggies in season.• If at all possible, obtain the following appliances to save time in the kitchen: KitchenAid Food Processor Omega Juicer Excalibur Dehydrator KitchenAid Stand Mixer Strong Blender (If you don’t have a Vitamix, a Blendtec or Braun may be sufficient for your needs.)• Ask friends/family/church members to help out with cooking. Hire a personal chef or culinary student to come help out once a week if your budget allows.

Some parents question the value of the time consuming/expensive GAPS diet as many doctors dismiss GAPS as being “unproven”. Until then, be assured that every parent I have spoken to – who has properly implemented GAPS without cheating – has seen huge improvements in their child’s cognition and behavior. (And, please know that I am trying every day to launch a scientific research study to “prove” the effectiveness of GAPS in a clinical research setting. I will continue to post updates on my efforts at www.brainfoodcookbook.com.)

When the going gets tough, just remember that untreated Autism/ADHD is also expensive and time-consuming – and heartbreaking.

Here are some assorted tips to help you:


HOW STRICT SHOULD WE BE?

How strict to be on GAPS is each family’s personal decision. I would rather see a family do “good-enough” GAPS rather than give up because they can’t do “perfect” GAPS. So you may want to cut yourself some slack the first month when initially changing your family’s diet. When you are making your initial transition, if your child will only eat GAPS chicken nuggets and carrot fries for a week, well then so be it.

Then once you are established with GAPS (say the first 2-3 months) and your child is most in need of healing you might decide to place your family into the “Strictest” catego-ry. FYI - at this point, after 2 years on GAPS, our son has lost his autism diagnosis and is pretty much healed. So now I’d currently put us in the merely “Strict” category.

Strict Diet Stricter StrictestBuy organic farmer-direct pastured eggs, which eat feed of unknown origin (likely eating a soy-containing feed)

Buy organic farmer-direct pastured eggs, which eat soy-free feed

Keep your own pastured laying hens and feed them soy-free feed

Occasionally allow raw light agave nectar - Natural Zing brand (I recommend you do not cook your agave nectar)

Allow cooked and raw honey

Only allow raw honey

Allow occasional eating out in restaurants, attempting to order something GAPS legal

Allow some store bought condiments if legal

Only allow strictly homemade GAPS foods 100% of the time

Occasionally allow produce of unknown origin when at school or a friend's house

Allow organic produce, and carefully washed non-organic produce

Only allow organic, carefully washed (i.e. Lotus Sanitizer) produce

Allow plenty of GAPS treats

Allow a few GAPS treats here and there

Do not allow any sweet food

Allow baking soda Allow baking soda if pH neutralized in recipe with vinegar or lemon juice

Never use baking soda

Occasionally allow store bought coconut milk ice cream that is sweetened with agave nectar, and contains a small amount of Guar Gum

Allow homemade frozen yogurt "ice cream" (sweetened with honey)

Only allow homemade coconut milk or almond milk "ice cream"

Allow slight exceptions for special occasions (but never gluten !!)

Follow general GAPS guidelines

Follow general GAPS guidelines, and also Muscle Test everything to see if it "Makes weak"

Allow (non-organic) olive oil spray that contains a trace amount of soy lecithin

Allow organic olive oil spray that contains a trace amount of soy lecithin

Only allow spraying of pure cooking oils in the glass pump sprayer

Allow occasional canned tomatoes

Allow occasional canned tuna

Allow no canned food

Allow store-bought sausage if the ingredients are legal (no sugar)

Allow farmer-purchased sausage if the ingredients are legal (no sugar)

Only allow homemade sausage

Fermented raw dairy allowed (yogurt, kefir)

Ghee allowed No dairy allowed

Occasionally allow small amounts of wheat-free soy sauce (tamari)

Allow very trace amounts of soy

Allow no soy

Allow the occasional pure juice box for special occasions

Allow farm fresh unpasteurized cider

Allow fresh pressed juices only

Occasionally allow store-bought organic bacon, nitrate-free, sugar-free

Allow farmer-purchased bacon if it is "cured in the natural way" (with smoke and salt) and nitrate-free, sugar-free

Allow home-cured bacon made from fresh free-range forest-fed pork belly


MUSCLE TESTING(APPLIED KINESIOLOGY)

Muscle testing (applied kinesiology) is a very effective way to assess if a food (or other substance) is “good for you”? Or, does it “make you weak”? It is beyond the scope of this book to teach you how to muscle test, or to prove its effectiveness. For further reading I recommend:Your Body Can Talk by Susan L Levy, D.C. and Carol Lehr, M.A.

Personally, I muscle test absolutely everything my child puts in his mouth – every food, drink, or vitamin supplement. Once I establish that a particular food (and brand of that food) is OK for him, sure, I don’t test for it every day. But I won’t introduce even a bite of something new without muscle testing it first.

Note that we do muscle test often (at least once a week) to determine his vitamin dosing.

It is best if a highly trained practitioner teaches you how to do muscle testing. Learn first to test what is “good for you” personally. Next, learn to test what is “good for” your child.

I learned to do muscle testing with my chiropractor. I hold my arm out, and she presses down while asking the questions. We set the intention that down = YES. She asks these 2 questions at the start of the session:• Are you testable?• Are you switched?

For each food tested (while holding the food):• Does this make you weak?

For each vitamin supplement (while holding the item):• Does this make you weak?• Do you need this?• How many per day?

There are many mysteries about the human body (and the universe) we don’t fully understand, which does not diminish their value and effectiveness in any way. I will cover the topic of muscle testing (and many other useful therapies) in my next books due out in 2016. For a preview of the topics to be covered, including a detailed muscle testing script, please visit www.brainfoodcookbook.com/other_useful_therapies.htm


OTHER THERAPIESIN CONJUNCTION

WITH GAPS

We achieved remarkable results using the GAPS diet to recover our son from Autism. After about a year on the diet James’ speech, eye contact, and stimming remarkably improved.


https://www.youtube.com/watch?v=bAse3Apfjo8

Before GAPS:Speech 6th Percentile

Lack of ComprehensionPoor Eye ContactLots of Stimming

Autistic

https://www.youtube.com/watch?v=DfzQx2ZAnow

After GAPS:Neurotypical Speech

Excellent ComprehensionGood Eye ContactMinimal Stimming

IEP eliminated

After having great success with the GAPS diet, James’ behavior was no longer “Autistic”, but I would still characterize him as having some remaining “ADD” ten-dencies. We did additional natural therapies for even greater healing, including:

Applied Behavioral Analysis (ABA)Speech TherapyOccupational TherapyVaccination WaiverFish Oil / Probiotics / Vitamin SupplementsHerbs for Parasites / “Hulda Clark” style Parasite ZapperEarthing/Grounding SheetsEMF reductionHomeopathyChiropratic AdjustmentsNeuro Emotional Technique (NET)Ionic Detox Footbath / FIR SaunaCraniosacral Therapy / ReikiBerard AITA/SERT Allergy TherapyGraceLight SessionsEyelights

Read more details about these therapies on my website at

www.brainfoodcook.com/other_useful_therapies.htm

To claim that absolutely all of James’ healing is a result of the GAPS diet would be incorrect. However, I feel strongly that none of the other therapies would have been useful without GAPS. In other words:• You must first setup the brain for success (by eliminating foods your child cannot tolerate = GAPS diet) in order to get results from your other efforts.• It is crucial to make diet your #1 intervention before you attempt anything else. • Until you change the diet, you are wasting your time and money on other therapies.

https://www.youtube.com/watch?v=bAse3Apfjo8https://www.youtube.com/watch?v=DfzQx2ZAnowhttp://www.brainfoodcook.com/other_useful_therapies.htm

t. = teaspoon

T. = Tablespoon

C. = Cup

lb. = pound

oz. = ounce

abbre

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s

juic

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Fruit and Vegetable juicing - Overview

Dreamsicle

Green Lemonade

Fruit and Vegetable JuicingWhen first starting with juicing, it’s a good idea to use lots of items from the sweet category, and slowly increase the proportion of neutral and strong tasting items.

The oil from citrus peel is very bitter, so I usually do citrus in a designat-ed rotary citrus juicer, then juice the veggies in my omega juicer, and stir them together.

Sweet - Easy to Drink:AppleOrangeCarrot

Neutral:LettuceCucumber

Strong tasting:CeleryGingerLemonLime

Not Recommended:High oxalate veggies such as spinach, kale, chard, beet greens. Personally, these items make me nauseous when I juice them.


DreamsicleOnly consume dairy if raw, fermented, and your mind/body tolerates it!

Equal parts:

Fresh squeezed orange juice24 hour yogurt (see p. 33)

Juice oranges using a rotary citrus juicer.

Add an equal amount of yogurt.

Gently stir.


Green Lemonade

1 lemon2 apples1 head of romaine lettuce(optional: 1 stalk celery)

Juice lemon using a rotary citrus juicer.

Juice apples and lettuce (and optional celery) using Omega juicer.

Combine and gently stir.


ferm

ents

Homemade Kefir (raw dairy)

Homemade Yogurt (raw dairy)

Lacto-Fermented Veggies

KefirOnly consume dairy if raw, fermented, and your mind/body tolerates it!

Raw milk (cow, goat, sheep)Kefir Grains

Place a big spoonful of kefir grains in a clean glass jar. Pour raw milk into jar, leaving about an inch of room at the top for fermentation/expansion. Stir/shake well, and screw lid onto jar.

Ferment at room temp (65-75°F) for 24 hours. Shake peri-odically (2-3 times during the 24 hours) to redistribute fresh milk to the grains.

Sometimes the grains will finish consuming the milk sugars before 24 hours. If it separates into layers of clear whey and solid kefir, it’s done.

Place a large strainer in a bowl. Pour the contents of your kefir jar into the strainer, then use a rubber spatula to scrape the grains back and forth until all the kefir has passed through into the bowl. Transfer the grains to a small jar and refrigerate for next time. Transfer the kefir to a large jar (I use the jar from fermentation) and refrigerate.


24 hour YogurtOnly consume dairy if raw, fermented, and your mind/body tolerates it!

Raw (unpasteurized) milk (cow, goat, or sheep)Some yogurt from a previous batch (or the grocery store)

Place a big spoonful of existing yogurt in a clean glass jar. (about 2 T. per quart of milk) Pour raw milk into jar, leaving about an inch of room at the top for fermentation/expan-sion. Stir/shake well, and screw lid onto jar.

Preferred Method:Put the jar into your dehydrator at 95°F and set the timer

for 24 hours.

Alternate Method:Use these methods when travelling (or if you don’t own a dehydrator):1) Fill a small cooler with 115°F water. Insert yogurt jar. Check the water periodically to see if it has cooled be-low 90°F. Reheat the water as needed.2) Gently warm the milk on the stove to around 100°F. Pour into jar, and wrap the jar in kitchen towels. Put into

an insulated cooler bag and zip up until the next day.Ferment at 95°F for 24 hours. Shake periodically (2-3 times during the 24 hours) to redistribute fresh milk to the cul-tures.Sometimes the cultures will finish consuming the milk sugars before 24 hours. If it separates into layers of clear whey and solid yogurt, it’s done.Shake the yogurt while it’s warm to reincorporate the layer of heavy cream, and refrigerate.

Variation: Extra-Creamy Yogurt

Stir in a few tablespoons of raw heavy cream before fer-menting. Delicious served cold with strawberries!



Lacto-Fermented VeggiesWhenever I get a sugar craving, I eat a couple spoonfuls of these veggies, and the craving subsides.I always add coriander seeds and garlic to my red cabbage.You can make your own whey by dripping yogurt. (see p. 130). I choose to use whey to kickstart my ferments, but you can also look up some non-dairy ferments in the book Wild Fermentation by Sandor Ellix Katz.You may want to investigate an innovative airlock system which is sold at www.pickl-it.com

1 head red cabbage (or several carrots)2 T. sea salt (non-iodized, because iodine inhibits fermentation)1/2 C. of whey (see p. 130)Optional: 1 T. coriander seedsOptional: 1 T. caraway seeds, or fresh chopped dill, or grated gingerOptional: 1 garlic clove, peeled (You can use it whole, or minced. I prefer to run it through the garlic press, which results in an initially strong flavor, but it mellows beautifully over time)

Grate cabbage (or carrots) in food processor. (Or I also like to spiralize carrots) Transfer grated veggies to a large ceramic crock or a mixing bowl, add salt and whey (and optional seeds/garlic/etc.) and stir well to combine. Let it sit for about 20 minutes so the salt can start extracting liquid from the cabbage.

My preferred method:Use a rubber spatula to scrape any stray bits of cabbage down into the crock. Pound with a wooden pounder to compress any air out of the mix. (I like to use a 2” diameter wooden dowel, available at lumber/hardware stores. It comes in a 4 foot section, and you can ask them to cut it in half for you. I labeled one side as the “Garlic Side”.) Cover with a clean plate resting on the surface of the cabbage. Weigh it down with a clean jar filled with water - to prevent mold growth it is important to keep the solids completely submerged.

Alternate method: transfer your cabbage mixture to a clean glass jar. Pound cabbage with pounder to compress any air out of the mix. Weigh it down by stuffing into the jar a ziploc bag filled with a brine solution (so in case the bag leaks, at least it will be brine).

Store your science project at room temp for 2-5 days (depending on the ambient temperature). After 2-3 days start checking on your project. Taste. Once it seems “done” scrape off/discard any mold that has grown on the top surface, transfer to an appropriately sized glass jar with lid, and store in the refrigerator.

Your veggies may be consumed immediately, though if you allow the fermen-tation process to continue for a month or so in the refrigerator you will be rewarded with a most delicious flavor. (which reminds me of olives)

As with all fermenting, follow your nose. If it smells putrid or you have any doubts about the quality, discard and start again.

appet

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s

Lima Bean Hummus

Guacamole

Salsa Fresca

Zucchini Fritters

Pumpkin Seed Falafel

Sun-Dried Tomato Spears

Ants on a Log (Stuffed Celery)

Deviled Eggs

Lima Bean HummusLima beans are actually baby butter beans. They are properly called baby lima beans. Baby lima beans are allowed because in the smaller/younger state, they contain less starch. At maturity as butter beans, they contain a great deal of starch, too much for GAPS. They are green as babies, white as adults. So eat the green ones, not the white ones.

16 oz. bag frozen baby lima beans(Optional: Filtered water and about 1 t. sea salt) (Optional: Soak lima beans overnight in salted water.)- - - - - - - - - - - - - - - - - - 1 head of garlic1 t. sea salt3-4 T. lemon juice3-4 T. olive oil1/4 t. pepper

Preheat oven to 375°F. Cut off the very top of the garlic clove so that the tops of most of the cloves are exposed slightly. Coat with a little olive oil and wrap securely in tin foil. Roast garlic in oven for 1 hour. Remove and allow to cool.

Bring a pot of water to a boil. If soaked, drain and rinse lima beans. Add lima beans to boiling water, return to a boil, then turn down to a simmer. Cook for 15 minutes. Drain in colander, rinse, and cool. Put beans into food processor.

Using your fingers, squeeze the soft, roasted garlic out of each clove into food processor. Add salt, lemon juice, and olive oil the food processor and blend until completely smooth.

Scrape ingredients off sides of food processor to make sure it blends evenly. If you find that the hummus is too thick, you can add additional olive oil.

Serve at room temperature with crudités or almond crackers.

Optional: Sprinkle with chopped parsley or paprika before serving.


Fastest Ever GuacamoleThe trick to great guacamole is using nice, ripe avocados. When you buy avocados at the store, they are typically hard/unripe. Set them in a warm dark spot to ripen. When ripe the skins will be fully black and the avocado will yield slightly when you press on it. Alternately you can try to flick off the small stem on the end - if it easily flicks off it’s ripe.

I like to make this in small batches because I enjoy eating it every day, and guacamole turns brown so readily.

If you don’t have a Whole Foods near you, you can make your own Salsa Fresca using the recipe on the following page.

1 ripe avocado (Hass avocados are frequently found in stores)1 heaping spoon of fresh “Salsa Fresca” (for example, from Whole Foods)several generous shakes of sea saltgenerous shake of ground cuminsqueeze of lime juice

Cut avocado in half. Remove seed. Scoop out avocado from the peel, put in bowl.

Mash avocado with fork. Add remaining ingredients. Stir to combine.


Salsa FrescaI enjoy the milder taste of shallots. If you prefer a bolder flavor, onions could be used instead.

To save time, I’ll often chop/combine all ingredients in the food proces-sor small bowl, rather than chop by hand.

1 jalapeno, minced2 shallots, diced small (1/2 C.)2 medium tomatoes, diced small (1 1/2 C.)1 T. fresh lime juice1/2 t. sea salt1/2 C. loosely packed fresh cilantro leaves, roughly chopped

In a medium bowl, stir together tomatoes, shallot, jalapeno, fresh lime juice and salt. Let sit at least 15 minutes (covered in refrigera-tor). Stir in cilantro leaves just before serving.


Zucchini Fritters

1 lb. zucchini3 T. dried minced onion flakes½ C. almond flour1 t. dried Italian seasoning½ t. sea salt¼ t. ground black pepper2 large egg yolks2 large egg whites- - - - - - - - - - - - - - - - - - - -Ghee for frying- - - - - - - - - - - - - - - - - - - -For Dipping:store-bought marinara saucehomemade yogurt

Directions

Preheat oven to 200°F.

Juice zucchini in Omega. (Drink or discard the juice, save the pulp for this recipe)

Beat egg whites with mixer just until stiff peaks form.

In a medium bowl, combine zucchini pulp, onion, almond flour, Italian seasoning, salt, pepper, and egg yolks. Fold in egg white. Batter will be the consistency of thick pancake batter.

In a metal skillet (NOT nonstick) melt ghee over medium heat. Drop spoonfuls of batter and smooth out with back of spoon. Cook fritters until lightly browned, about 2 minutes per side. Drain on paper towels. Keep warm on serving platter in oven as you make additional batches.

Serve with sauces for dipping.

Note: leftover batter can be stored in the refrigerator for a day. It actu-ally thickens as the onion flakes absorb the liquid.


Pumpkin Seed Falafel

1½ C. pumpkin seeds½ t. sea salt

1 egg1 small onion, chopped1 clove of garlic, minced in garlic press2 T. of fresh parsley, chopped½ t. ground coriander½ t. ground cumin½ t. sea salt¼ t. pepperghee for frying

Soak pumpkin seeds in salted water 8-12 hours. Rinse and drain well. Sprout for a while if you have time.Rinse and drain well again.

Grind seeds through Omega juicer with the “blank” plate. They will retain a bit of texture, which is good.

Mix ground seeds with remaining ingredients in stand mixer.

Pre-heat a skillet over medium heat and add ghee. Heat ghee until melted and shimmering. Drop blobs of thick batter (approx ping pong ball sized) into hot pan — I like to use a metal cookie scoop. Mash with spoon to form patties. Heat until bottom is slightly browned, then flip with metal spatula.

Drain on paper towels. Eat as-is, or with ripe avocado on the top, or dip into yogurt.

These hold together, so they will pack well if needed.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

If desired, serve lettuce wraps filled with falafel, sliced tomatoes and cucumbers. Drizzle with yogurt.


Sun-Dried Tomato SpearsMakes 36 spears

6 cloves garlic, peeled and pressed in garlic press1 t. olive oil1 pound bag frozen petite peas, thawed8 ounces sun-dried tomatoes (packed in olive oil)1 t. sea salt1 t. freshly ground black pepper6 heads endive, ends trimmed and leaves separated

Preheat small skillet on medium. Add 1 t. olive oil, then add gar-lic. Stir for about 1 minute. Immediately transfer garlic from hot pan into food processor bowl.

Drain sun-dried tomatoes in a colander set over a bowl. Reserve the drained olive oil.

Add peas, sun-dried tomatoes, salt, and pepper to the food pro-cessor. Pulse the machine until the peas and tomatoes are finely chopped.

Add 1/4 C. of the drained olive oil. Pulse until the olive oil is in-corporated and the mixture is minced but not yet puréed.

Fill the endive spears with the filling. Serve.


Ants on a Log (Stuffed Celery)

Celery sticks

Yogurt Cream Cheese (see p. 130)

Nut butter (soaked/sprouted dehydrated - make your own p. 154 or buy Better Than Roasted)


Organic raisins

Stuff celery sticks with cream cheese and/or nut butter.

Top with raisins to resemble ants.

Younger/smaller hands may prefer having these cut into bite-sized pieces. (otherwise celery can be stringy when you bite into it)

Only consume dairy if raw, fermented, and your mind/body tolerates it!

Deviled Eggsmakes 1 dozen A hot start (placing right into boiling water or a full-steaming pot) is the most important factor in creating an easy-to-peel hard-boiled egg.

6 pastured/free range eggs3 T. mayonnaise (see p. 148)1½ t. distilled white vinegar3/4 t. mustard (prepared, not powder)1/4 t. Worcestershire sauce (see p. 151)1/4 t. sea salt1/8 t. freshly ground black pepperfor garnish: paprika and/or shipped fresh chives

Fill a pot with enough water so that it will completely cover your eggs once they’re added. Bring (water only) to a boil over high heat. Place the eggs in a pot, cover with lid, and reduce heat to a low simmer, let cook for 11 minutes. (or, steam eggs 11 minutes using steamer basket over rapidly boiling water)

Remove lid from pot. Move pot to kitchen sink and allow cold wa-ter to run into pot for a few minutes until eggs are cool. (or to get rid of the dimple at the bottom shock them in a pot of ice water: transfer eggs to ice water with a slotted spoon or spring loaded tongs) Once the eggs are cool enough to peel, remove the shells. Slice each egg in half lengthwise.

Pop out the yolks into a mixer bowl. Add remaining ingredients and mix with a stand mixer. Taste after mixing and add more salt or pepper if desired.

Arrange the egg whites on a serving platter. Spoon egg yolk mix-ture into egg whites, or for a more elegant look, use a pastry bag or a plastic bag with the end snipped off.

Sprinkle with paprika and/or garnish with snipped fresh chives. Keep covered and refrigerated until serving time.

Via muscle-testing and experimentation, you may discover your child is OK with raw eggs but has trouble with cooked eggs. Dr. Joseph Mercola says: “The best way to consume eggs, provided they come from a high-quality source, is to not cook them at all.” This is why his advanced nutrition plan recommends eating your eggs raw (such as my Kefir Smoothie, p. 120). While less “well done” eggs are still preferable (such as poached, soft-boiled, or over easy with very runny yolks), I feel a hard-boiled egg is still an excellent source of healthy protein, fat, and antioxidants if your child tolerates cooked eggs.


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Chicken Salad with Grapes

Apple Fennel Salad

Radish Mango Salad

Asian Tomato Salad

Bookmaker Salad

Fennel Orange Currant Salad

Cobb Salad

Broccoli-Cranberry Salad

Red Wine Vinaigrette Dressing

Thousand Island Dressing

Spicy Tropical Dressing

French Dressing

Quick Zucchini Salad

Chicken Salad with Grapes

1¾ - 2 C. diced chicken (leftover roasted chicken works well)20 red or green seedless grapes, halved2-3 T. legal mayonnaise (see recipe p. 148)1 rib celery, chopped1 green onion, with about 3 inches of green, chopped¼ t. sea salt1/8 t. pepperoptional: dash curry powder

Combine ingredients in bowl. (start with 2 T. mayonnaise and add additional if necessary.) Serve.

Serving ideas:

• Mound in a small bowl and serve.

• Spread on cashew bread for sandwiches.

• Serve atop lettuce leaves for an elegant luncheon.


Apple Fennel Saladserves 2 as a side dish

1 t. dijon mustard1 t. apple cider vinegar1 t. olive oil1/4 t. sea salt1/8 t. fresh ground black pepper1 chopped apple1 chopped fennel bulb1 T. fresh flat leaf parsley, chopped

Combine mustard, vinegar, olive oil, sea salt and pepper in bowl.

Add apple and fennel blub and toss to coat.

Add parsley, stir, and serve.


Radish-Mango Saladserves 4 as a side dish

1 mango, peeled (will yield about 2/3 C. once diced)3 medium-to-large radishes (will yield about 2/3 C. once shredded)1 t. fresh cilantro (about 1 sprig)1 T. fresh lime juice (about 1/2 lime)1/8 t. sea salt

Cut mango flesh away from pit. If desired a mango tool can come in handy. Dice.

Shred radishes in food processor.

Combine all ingredients in bowl. Serve.


Asian Tomato Salad

2 C. grape tomatoes, halved2 t. fresh cilantro leaves, chopped½ t. toasted sesame oil1 t. wheat-free tamari soy sauce

Place all ingredients in a bowl and stir to combine.


Bookmaker Salad

1 head romaine lettuce, chopped4 peeled shrimp, chopped1 large radish, sliced1 small tomato, slicedred wine vinaigrette dressing (to taste) (see p. 53)fresh ground black pepper (to taste)

Place all ingredients in a bowl and stir to combine.


Fennel Orange Currant Saladserves 4 as a side dish

Because we’re eating the peel I recommend organic oranges. Wash well before grating. The Zyliss grater/zester is the best tool ever for zesting citrus.

I highly recommend organic currants, as conventional grapes are a heavily sprayed crop.

1 5-oz. box baby spinach1/4 C. extra-virgin olive oil2 T. honey2 t. white wine vinegar1/2 t. sea salt1/4 t. fresh ground black pepper1/16 t. red cayenne pepper2 T. minced shallots2 navel oranges (organic)1 bulb fennel (core and stems removed)1-2 T. dried currants (organic)

Empty box of spinach into a large salad mixing bowl.

Put olive oil, honey, vinegar, salt, peppers, and shallots in blender.

Grate about 1 T. zest from the oranges. Add zest to blender. Pull off peels and discard peels. Pull peeled oranges into segments. Throw 2 segments into the blender. Cut remaining segments into 4 bite-sized pieces, and add to salad bowl.

Halve the fennel and slice thinly. Add to salad bowl.

Whizz dressing in the blender. Pour over salad. Toss to coat.

Divide the salad onto serving plates. Sprinkle currants evenly on top. Serve.


Cobb Saladserves 2

1 head romaine2 hardboiled eggs4 bacon slices, cooked and chopped20 grape tomatoes, halved1 avocado, diced¼ lb. cooked turkey, diced

Cut romaine into bite sized pieces. Divide onto 2 plates.

Top with stripes of remaining ingredients.

Serve with Thousand Island dressing.


Broccoli Cranberry SaladThis makes a large salad, perfect for parties and family gatherings. It is best served the same day, as the broccoli discolors the next day. (So if you are making this to serve at home, you may wish to cut the recipe in half.)

2 lbs. broccoli crowns, cut into ½-inch florets (or 3 lbs if big stalks)1 C. sliced (or slivered) almonds¾ C. fruit-juice sweetened dried cranberries(optional: 1 C. cooked GAPS-legal bacon, crumbled)

DRESSING:1 C. red onion, chopped1 C. mayonnaise (see p. 148)¼ C. honey2 T. red wine vinegar½ t. sea salt¼ t. fresh ground black pepper

If using optional bacon, heat oven to 400°F and cook bacon until crisp, 12-15 minutes. Move bacon to paper towels. Reserve bacon grease (strain into a jar) for future use.

Rinse broccoli well, and cut florets into bite-sized ½-inch pieces. Discard stalks. Lightly steam broccoli florets for about 4 minutes, and drain well. Cool.

Mix together steamed broccoli, almonds, cranberries. Place in frig.

Cook red onion in small amount of bacon fat (or other oil), cook-ing/stirring until lightly caramelized.

Combine all dressing ingredients (except onion) in a large mixing bowl. Mix until thoroughly combined using a wire whisk. Add onions and gently combine. Put salad, dressing, and bacon into the refrigerator until serving time.

At serving time:Add most of the dressing to salad and mix well. (We want to avoid “over-dressing” the salad. Add the rest of the dressing if needed, or store leftover dressing in the frig.) Add bacon and mix well. Serve.


Red Wine VinaigretteThis is the only dressing I’ve created where my kid will happily eat “olive oil”. In other dressing recipes, the flavor of the olive oil is too strong for him. If stored in the refrigerator it solidifies, so I store it at room temp — the vinegar keeps it from going bad.

Be sure to use fresh herbs — dried herbs are not sufficiently fla-vorful for this recipe. I grow oregano and thyme in pots all year round so I’ll always have them.

Choose your olive oil carefully – many store bought olive oils are secretly diluted with cheap vegetable oils by unscrupulous suppliers.

½ C. red wine vinegar2 t. sea salt1 t. freshly ground black pepper1 T. fresh thyme leaves1 T. fresh oregano leaves 1 T. fresh parsley2 T. roughly chopped shallot1 clove garlic, pressed¼ t. red pepper flakes1 C. extra virgin olive oil½ C. honey

Place everything into blender, with honey going in last. Blend well.

I store my dressing on the counter. If you choose to store your dressing in the refrigerator, you’ll need to take it out several min-utes before serving to warm up a little.

Either way, always shake just before serving.


Thousand Island Dressing

3 T. pickles (not sweet relish – it will be muddy and overpowering)1 shallot1 T. fresh chives1 T. fresh parsleyscant ½ t. sea salt¼ t. freshly ground black pepper4 green olives with pimentosdash cayenne pepper (or hot sauce)1 C. mayonnaise (see p. 148)¼ C. ketchup (see p. 149)

Put ingredients pickles through cayenne into bowl of food processor. Pulse till chopped.

Then, add mayo and ketchup on top and pulse briefly until com-bined.

Taste and add more salt if desired.

Transfer to a glass jar, and store in refrigerator.


Spicy Tropical Dressing• The Microplane Zester is the best tool ever for zesting citrus• Don’t touch your eyes after handling the habañero pepper!• Be sure to buy: - an organic orange, and wash well before grating - expeller-pressed organic oil, as conventional oils contain a lot of chemicals.

8 oz. fresh pineapple chunks3 T. fresh cilantro, coarsely chopped½ t. orange zest4 t. apple cider vinegar½ t. minced habañero pepper1 garlic clove, peeled¼ t. sea salt¼ C. canola or sunflower oil

Place all ingredients in blender except oil. Turn on blender.

With blender on, gradually add oil until blended.

Salad is shown here with romaine, cucumbers, and additional pineapple chunks.


French DressingBe sure to buy:• expeller-pressed organic oil, as conventional oils contain a lot of chemicals• organic white wine vinegar, as conventional grapes are a heavily sprayed crop.

1/4 C. ketchup (see p. 149)1/4 C. raw honey1/4 C. organic white wine vinegar1 T. chopped shallot (or red onion)1/2 t. Worcestershire sauce (see p. 151)1/4 t. sea salt1/8 t. hot pepper sauce (see p. 152)2/3 C. canola or sunflower oil

Place all ingredients in blender except oil. Turn on blender.

If you want a creamy texture: With blender on, gradually add oil until blended.

If you want a more clear texture/color:Pour blender contents into a large bottle. Add oil. Shake to com-bine.


Quick Zucchini SaladThis salad comes together fast for a speedy side dish.

Macadamia nut oil is unique for its low Omega 6 content compared to most other oils, and it also has a lovely flavor. But if you don’t have any on hand, you could substitute a different oil.

1 lb. zucchini2 t. macadamia nut oiljuice of half a lime¾ t. sea saltpinch of ground corianderseveral shakes of seasoned salt (such as Redmond RealSalt Seasoned Salt)

Cut zucchini in half lengthwise. With spoon, scoop out and discard any large seeds from the zucchini. Grate zucchini in food processor fitted with grating disc.

Place all ingredients in a large bowl and stir to combine.

Spoon onto serving dishes and garnish with a little coarse sea salt if desired.


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Chicken Stock

Lentil Soup with Bacon

Chicken Noodle Soup

Beef Stew

Beef Chili

Sausage Pizza Soup

Tomato Cabbage Soup

Butternut Squash Soup

Crockpot Chicken (or Beef) StockYou can also use leftover bones from oven-roasted chicken – but the flavor is better when starting with raw chicken parts – which is why we use the cheaper backs, necks, or wings.

About a pound of raw chicken parts (such as backs, necks, wings)(or about a pound of raw beef bones)

1 carrot1 stalk celeryhalf an oniona few peppercorns1 bay leafAbout 8 C. of filtered water

Place chicken parts and aromatics in bottom of crock pot, and add filtered water to the crock pot. Cover crock pot with lid, and turn dial to low. Allow to cook for 6-8 hours (or overnight). Strain solids and discard them. Save your stock in a half-gallon glass jar.

I like to refrigerate the stock, and save the chicken fat (schmaltz) off the top once it solidifies. I love to fry onions in chicken fat!

Stock vs. broth: - Stock is cooked for a shorter time than broth (24 hours).- If cooked beyond 8 hours the stock starts to taste funky to me and I don’t care for it. - Broth’s long cooking times create a higher concentration of glutamic acid and glutamates, which potentially can flare up ADD, seizure or tic issues. - Stock made this way is not going to “gel”. If you really want something that gels, I like to use the pan drippings from a roasted chicken (see p. 71 or p. 85) as a base for soup.


Lentil Soup with Baconmakes 2½ quarts

While lentils are GAPS-legal, some people find they do not tolerate them. Thus, I would consider lentils to be an advanced GAPS foodstuff. Lentils du Puy, some-times called French green lentils, are my first choice for this recipe, but brown, black, or regular green lentils are fine, too. Note that cooking times will vary depending on the type of lentils used. Lentils lose flavor with age, and because most packaged lentils do not have expiration dates, try to buy them from a store that specializes in natural foods and grains. The alcohol in the wine will “cook off” and adds great flavor - but you can omit if you prefer.

1 C. lentils (7 oz.) rinsed and picked over3 slices bacon (about 3 oz.) cut into ¼-inch pieces1 large onion , chopped fine (about 1½ C.)2 medium carrots, peeled and chopped medium (about 1 C.)3 medium cloves garlic, pressed through garlic press (about 1 T.)14 oz. diced tomatoes, drained1 bay leaf1 t. minced fresh thyme leaves (or ¼ t. dried)1 t. table salt½ t. ground black pepper½ C. dry white wine (you can omit if desired)6 C. chicken stock1½ t. balsamic vinegar3 T. minced fresh flat-leaf parsley leaves

The day before: Rinse lentils and place in 2 qt ceramic casserole or glass jar. Cover with warm filtered water and stir in 2 T. whey (or lemon juice). Allow to soak in warm place for 7-24 hours. Drain, rinse, and allow to “sprout” for several more hours. Rinse well in a colander.

In large stockpot pour chicken stock, rinsed lentils, and bay leaf. Bring to a boil, and skim any foam from surface. Reduce heat to medium-low. Simmer until len-tils are tender but still hold their shape, 50-60 minutes. Discard bay leaf.

Fry bacon in large pan over medium-high heat, stirring occasionally, until fat is rendered and bacon is crisp, 3 to 4 minutes. Add onion and carrots; cook, stir-ring occasionally, until vegetables begin to soften, about 2 minutes. Add garlic and cook until fragrant, about 30 seconds. Stir in tomatoes and thyme; cook until fragrant, about 30 seconds. Stir contents of this pan into your stockpot.

To stockpot add salt, pepper, wine. Stir well.

Purée only 3 cups of the soup in blender until smooth, then return to pot. This gives it a thick body while retaining most of the chunky texture. Stir in balsamic vinegar. Stir in 2 tablespoons of the parsley and serve, garnishing each bowl with some of remaining parsley.

The soup can be made in advance. After adding the vinegar above (don’t add parsley) cool the soup to room temperature and refrigerate it in an airtight con-tainer for up to 2 days. To serve, heat it over medium-low until hot, then stir in the parsley.


Chicken “Noodle” Soupmakes 2 quarts

The night before, make a recipe of the Honey-Mustard-Curry Roasted Chicken (p. 70) so you will have your soup starter basics. For the Best Ever Chicken Soup:1) Save the drippings from the bottom of the roasting pan and set aside in refrigerator.2) Next, place the bones (leftover after your family eats the chicken) into crockpot and add about 7 cups filtered water. Cover and cook on low overnight. In the morning, remove large bones with tongs, and pour stock through strainer to remove remaining small bones. Discard all bones.

Saved roasting pan drippings from Honey Mustard Curry Chicken2 large yellow onions, sliced lengthwise into long “noodles”1 stalk celery, chopped2 medium carrots, chopped into coins14 oz. diced tomatoes1 bay leaf1 t. table salt½ t. ground black pepper6-7 C. chicken stock2 fresh thyme sprigs (or ¼ t. dried)1 sprig minced fresh parsley leaves

Heat only the schmaltz (the layer of fat that solidified on top) from the saved pan drippings in a large stockpot on medium-low. Add onions and sweat for about 20-30 minutes.

Add to stockpot: remainder of pan drippings, celery, carrots, tomatoes, bay leaf, salt, pepper, chicken stock and thyme sprigs. Simmer until car-rots are tender but still hold their shape, 50-60 minutes. Discard bay leaf and thyme sprigs.

Serve, garnishing each bowl with a little sprinkle of parsley.


Pressure Cooker Beef Stewmakes 3 quartsThe alcohol in the wine will “cook off” and adds great flavor - but, you can substitute stock if you prefer

2 lbs. stew meatsea saltfresh ground black pepper2 T. oil (or ghee, or lard)2 onions, chopped medium6 cloves garlic, pressed1 C. very dry red wine (you can substitute stock if desired)2 T. tomato paste1 T. minced fresh thyme (or ¾ t. dried)2 bay leaves3 C. beef stock1½ lb. carrots, scrubbed and cut into 1-inch chunks 1½ lb. parsnips, scrubbed and cut into 1-inch chunks (omit if parsnips bother you)1 C. frozen peas¼ C. minced fresh parsley

Drain stew meat in colander set over a bowl, and reserve juices. Dry meat with paper towels, then season with salt and pepper. Heat 2 t. of oil in large stainless steel skillet until shimmering (NOT non-stick - we are trying to make a fond). Brown beef, stirring frequently, for about 10 minutes.

Meanwhile, heat 2 t. of oil in pressure cooker until shimmering. Add the onions and ¼ t. salt and cook (stirring frequently) until softened and lightly browned. Clear the center of the pan, and add a little oil to center of pan. Add garlic to oil and agitate garlic constantly for about 30 seconds. Stir garlic into the onions. Add wine, tomato paste, thyme, bay leaves, browned beef, and reserved meat juices; stir to combine. Continue to cook without lid, to evaporate wine some-what.

Meanwhile, set the now-empty skillet over med-high heat. Deglaze the empty skillet by pouring stock into hot skillet and scraping bottom with a flat wooden spoon. Once all the fond has been scraped into stock, add stock to pressure cooker. Stir. Lock the lid in place and bring to high pressure over high heat. Once the regulator starts to rock, set timer for 18 minutes, and reduce heat to just maintain rocking, otherwise the bottom will burn.

Remove the pressure cooker from stove, and “quick cool” under cold running water. Carefully remove the lid, allowing steam to escape away from you. Stir stew. Add carrots and parsnips but just leave them lying on top (do not stir). Lock the lid in place and bring to high pressure over high heat. Once the regula-tor starts to rock, set timer for 9 minutes, and reduce heat to just maintain rock-ing. (otherwise the bottom will burn)

Remove pressure cooker from heat. Allow pressure to naturally release for 15 minutes, then quick cool under running cold water. Carefully remove the lid, allowing steam to escape away from you. Stir stew. Discard bay leaves. Stir in the peas and parsley, and season with salt and pepper to taste.


Beef ChiliFor best digestibility, beans need soaking/sprouting/extended cooking, and I find that freezing also helps break them down. Prepare beans at your leisure, freeze them, and just pop them out of the freezer when you’re ready to make chili.

Elaine Gottschall felt that kidney beans were “legal”, while Natasha Campbell-McBride does not specifically mention either way. My son muscle tests “OK” for kidney beans. If you find that kidney beans are problematic for you, try navy beans instead, or omit beans altogether!

Bean prep: Several days before (if freezing) or 1-2 days before if just soaking:

Rinse 1 C. (or more, to save time next time you make chili) dried beans. Place in 2 qt. ceramic casserole or glass jar. Cover with warm filtered water and stir in 2 T. whey (or lemon juice). Allow to soak in warm place for 7-24 hours. Rinse well in a colander, and “sprout” for several hours. (If using a jar, screw on sprout-ing screen, then set jar upside down in your dish drainer.) Rinse well, then add to slow cooker and cover with plenty of filtered water. Cook on low overnight. In the morning, dump beans in colander and rinse well. Transfer 2 C. portions to freezer-safe containers. Freeze.

2 C. thawed, rinsed kidney beans2 T. ghee, lard or other oil2 onions, diced1 red bell pepper, diced2 T. chili powder1 T. cumin½ t. cayenne pepper½ t. sea salt6 garlic cloves, pressed2 lb. ground beef28 oz. diced tomatoes28 oz. tomato puréeadditional ½ t. sea salt

Heat ghee in a large Dutch oven over medium until shimmering. Add the onions, bell pepper, chili powder, cumin, cayenne, and ½ t. salt. Cook until the onions are caramelized, about 10 minutes. Make a well in the center. Add a little additional oil, then add the garlic to the well. Agitate garlic constantly for about 30 seconds, then stir the whole pot together.

Add the beef and increase the heat to medium-high. Cook, breaking up the beef with your spoon, until no longer pink (about 10 minutes).

Stir in the beans, diced tomatoes (with their juice), tomato purée, and ½ t. salt. Bring to a simmer, cover, and cook for 45 minutes.Remove the lid and continue to simmer until beef is tender, about 45 more min-utes. Season with additional salt and pepper if desired.

Serve and garnish with chives, cilantro, and/or avocado. If you wish: serve with dollop of 24-hour yogurt after allowing your mug of chili to cool to about 120°F.


Sausage Pizza Soupmakes 3 quarts

While lentils are GAPS-legal, some people find they do not tolerate them. Thus, I would consider lentils to be an advanced GAPS foodstuff. Lentils du Puy, some-times called French green lentils, are my first choice for this recipe, but brown, black, or regular green lentils are fine too. Note that cooking times will vary depending on the type of lentils used. Lentils lose flavor with age, and because most packaged lentils do not have expiration dates, try to buy them from a sto

Documents

Cookbook · 2016. 4. 8. · The BrainFood Cookbook - Autism & ADD Recovery Using the SCD/GAPS/PALEO Diet ISBN-13: 978-1942668008 PO Box 26151 Baltimore, MD 21210 USA First published