Full GAPS Meals Recipes

Full GAPS:Serve a cup of warm meat broth (with kefir/cream & an egg yolk) as a drink with each meal (4-8 oz.)Serve a small cup of probiotic food (i.e. sauerkraut, pickles) with each meal (2-4 oz.)Also take FCLO (Green Pastures), fish oil (i.e. Nordic Naturals), and an oil blend (olive oil/flax oil is a good balanced choice) with each meal.

Beverages

Almond Milk

1 cup raw almonds (I buy from Nuts.com)3 cups of water

1. Pour the almonds into a glass Mason jar.2. Fill the jar to the 3 ½ cup line with water.3. Soak the almonds in the water for 24 hours.4. Blend the almonds and water in a blender, slowly working up to the highest setting, and then letting it

run for a couple minutes on the highest setting.5. Put a wire mesh strainer on top of a 4-cup glass measuring cup.6. Place a cheesecloth over the wire mesh strainer.7. Pour the blended almonds and water into the cheesecloth.8. Use a spoon to stir the mixture in the cheesecloth to release more liquid.

9. Gather the cheesecloth together and squeeze the remaining coconut milk out. 10. Pour almond milk into a clean jar and store in the fridge until needed.

Note: You can use the almond pulp left in the cheesecloth in your baking.

Coconut Milk

1 cup unsweetened Coconut Flakes (I buy from Nuts.com)3 cups of water

1. Pour the coconut flakes into a glass Mason jar.2. Fill the jar to the 3 cup line with water.3. Soak the flakes in the water for 2-4 hours.4. Blend the flakes and water in a blender, slowly working up to the highest setting, and then letting it run

for a couple minutes on the highest setting.5. Put a wire mesh strainer on top of a 4-cup glass measuring cup.6. Place a cheesecloth over the wire mesh strainer.7. Pour the blended coconut flake water into the cheesecloth.8. Use a spoon to stir the mixture in the cheesecloth to release more liquid.9. Gather the cheesecloth together and squeeze the remaining coconut milk out. 10. Pour coconut milk into a clean jar and store in the fridge until needed.

Note: You can use the coconut pulp left in the cheesecloth in your baking.

Stocks & Intro Soups

Beef Meat StockChicken Meat Stock

Beef & Carrot SoupBeef & Brussels Sprouts Soup

Beef & Zucchini SoupBeef & Yellow Summer Squash SoupBeef & Green Beans SoupBeef & Asparagus SoupChicken & Cauliflower SoupCream of Cauliflower SoupChicken & Broccoli SoupCream of Broccoli SoupAcorn / Butternut / Pumpkin Squash Soup

Beef Meat Stock

3 lb. fatty grass-fed roast/steak(s)4 teaspoons sea salt6-7 quarts of water1-2 onions

1. Place roast/steak(s) in a pot. 2. Sprinkle the sea salt on top. 3. Dice the onion(s) and put in the pot. 4. Fill pot with water. 5. Cook on HIGH in a crockpot for about 3 hours or in a stock pot on the stove top on LOW for about 3

hours. 6. When it is done, blend the onion pieces and fatty pieces in the blender with all the stock. 7. Dice up the meat. 8. This makes about 6 quarts of beef meat stock and about 4 cups of diced meat.

Chicken Meat Stock

1 whole chicken (with neck and organs)4 teaspoons sea salt6-7 quarts of water1-2 onions

1. Place chicken, neck, and any organs that come with it into stock pot or crock pot. 2. Sprinkle sea salt on top. 3. Dice onion(s) and throw in pot.

4. Pour water into pot. 5. If cooking in a crock pot, cook on HIGH for about 3 hours. If cooking on the stove top, cook on LOW

for about 3 hours. 6. When it is cooked, the onion should be soft. 7. Run all broth and onions through blender and pour into Mason jars or another big pot. 8. Then pick the chicken apart, picking the meat pieces out and putting them into a separate glass container

(like a rectangular Pyrex Storage 6-cup Rectangular Dish with a cover). 9. Put the skin, the organs, the fatty pieces, and even some cartilage in the blender with some stock. 10. Blend that up really well. 11. Then strain the stock through a fine mesh strainer. 12. Now you have about 6 quarts of stock and 3-4 cups of chicken.

Beef & Carrot Soup (3-4 servings)

3 medium-sized carrots½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)3 quarts of beef stock

1. Dice the carrots into small pieces.2. Put ground beef into a pot on the stove top and break it up a little with a metal spatula. (If you use pre-

cooked diced meat, add it to the soup after you cook the carrots, and then warm the soup for a couple minutes before serving.)

3. Put diced carrots into the pot on the stove top.4. Pour beef stock into the pot.5. Cover the pot with a lid and turn on the heat to medium.6. After the soup comes to a rolling boil, lower heat to medium low or low, and let it simmer for about 10-

15 minutes.7. Serve and enjoy!

Beef & Brussels Sprouts Soup (3-4 servings) (We haven’t tried this yet, but we LOVE Brussels Sprouts!)

1 – 1 ½ cups of Brussels Sprouts cut into halves or quarters½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)3 quarts of beef stock

1. Put ground beef into a pot on the stove top and break it up a little with a metal spatula. (If you use pre-cooked diced meat, add it to the soup after you cook the green beans, and then warm the soup for a couple minutes before serving.)

2. Put Brussels Sprouts into the pot on the stove top.3. Pour beef stock into the pot.4. Cover the pot with a lid and turn on the heat to medium.5. After the soup comes to a rolling boil, lower heat to medium low or low, and let it simmer for about 10-


Beef & Zucchini Soup (3-4 servings)

2 medium-sized zucchini½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)3 quarts of beef stock

1. Dice the zucchini into small pieces.2. Put ground beef into a pot on the stove top and break it up a little with a metal spatula. (If you use pre-


3. Put diced zucchini into the pot on the stove top.4. Pour beef stock into the pot.5. Cover the pot with a lid and turn on the heat to medium.6. After the soup comes to a rolling boil, lower heat to medium low or low, and let it simmer for about 10-

15 minutes.

7. Serve and enjoy!

Beef & Yellow Summer Squash Soup (3-4 servings)

2 medium-sized yellow summer squash½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)3 quarts of beef stock

1. Dice the yellow squash into small pieces.2. Put ground beef into a pot on the stove top and break it up a little with a metal spatula. (If you use pre-


3. Put diced yellow squash into the pot on the stove top.4. Pour beef stock into the pot.5. Cover the pot with a lid and turn on the heat to medium.6. After the soup comes to a rolling boil, lower heat to medium low or low, and let it simmer for about 10-


Beef & Green Beans Soup (3-4 servings)

1 – 1 ½ cups of green beans cut into ½ - 1 inch pieces

½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)3 quarts of beef stock

1. Put ground beef into a pot on the stove top and break it up a little with a metal spatula. (If you use pre-cooked diced meat, add it to the soup after you cook the green beans, and then warm the soup for a couple minutes before serving.)

2. Put green beans into the pot on the stove top.3. Pour beef stock into the pot.4. Cover the pot with a lid and turn on the heat to medium.5. After the soup comes to a rolling boil, lower heat to medium low or low, and let it simmer for about 10-


Beef & Asparagus Soup (3-4 servings)(We haven’t tried this yet, but we LOVE asparagus!)

1 – 1 ½ cups of asparagus cut into ½ - 1 inch pieces½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)3 quarts of beef stock

1. Put ground beef into a pot on the stove top and break it up a little with a metal spatula. (If you use pre-cooked diced meat, add it to the soup after you cook the asparagus, and then warm the soup for a couple minutes before serving.)

2. Put asparagus into the pot on the stove top.

3. Pour beef stock into the pot.4. Cover the pot with a lid and turn on the heat to medium.5. After the soup comes to a rolling boil, lower heat to medium low or low, and let it simmer for about 10-


Chicken & Cauliflower Soup (3-4 servings)

1 head of cauliflower3-4 chicken thighs (or 1 – 1 ½ cups of leftover cooked chicken pieces from making stock)3 cups chicken stock

1. Break up the head of cauliflower into small florets, cutting off as much of the stalk pieces as possible (because those are very fibrous and may irritate a GAPS person’s intestines).

2. Put chicken thighs in a pot on the stove top. (If you use pre-cooked chicken, add it to the soup after you cook the cauliflower, and then warm the soup for a couple minutes before serving.)

3. Put the cauliflower in the pot on the stove top. 4. Pour chicken stock into the pot. 5. Cover the pot with a lid and turn on the heat to medium. 6. When it comes to a rolling boil, lower heat to medium low or low and let it simmer for about 10-15

minutes. 7. When the chicken is done, dice it up into small chunks and then put it back into the soup. 8. Serve and enjoy!

Cream of Cauliflower Soup (3-4 servings)

1 head of cauliflower3 cups chicken stockOptional: 1 – 1 ½ cups of leftover cooked chicken pieces from making stock

1. Break up the head of cauliflower into small florets, cutting off as much of the stalk pieces as possible (because those are very fibrous and may irritate a GAPS person’s intestines).

2. Put the cauliflower in the pot on the stove top. 3. Pour chicken stock into the pot. 4. Cover the pot with a lid and turn on the heat to medium. 5. When it comes to a rolling boil, lower heat to medium low or low and let it simmer for about 10-15

minutes. 6. When the cauliflower is just soft enough for the fork to prick it (but it is still slightly firm), pour

cauliflower and stock into an immersion blender.7. Blend until smooth.8. If you desire to add chicken, pour the cream of cauliflower soup into the pot, add the chicken, and warm

the soup for a couple minutes. 9. Serve and enjoy!

Chicken & Broccoli Soup (3-4 servings)

2 bunches of broccoli3-4 chicken thighs (or 1 – 1 ½ cups of leftover cooked chicken pieces from making stock)3 cups chicken stock

1. Break up the bunches of broccoli into small florets, cutting off as much of the stalk pieces as possible (because those are very fibrous and may irritate a GAPS person’s intestines).

2. Put chicken thighs in a pot on the stove top. (If you use pre-cooked chicken, add it to the soup after you cook the cauliflower, and then warm the soup for a couple minutes before serving.)

3. Put the broccoli in the pot on the stove top. 4. Pour chicken stock into the pot. 5. Cover the pot with a lid and turn on the heat to medium. 6. When it comes to a rolling boil, lower heat to medium low or low and let it simmer for about 10-15

minutes. 7. When the chicken is done, dice it up into small chunks and then put it back into the soup. 8. Serve and enjoy!

Cream of Broccoli Soup (3-4 servings)

2 bunches of broccoli3 cups chicken stockOptional: 1 – 1 ½ cups of leftover cooked chicken pieces from making stock

1. Break up the bunches of broccoli into small florets, cutting off as much of the stalk pieces as possible (because those are very fibrous and may irritate a GAPS person’s intestines).

2. Put the broccoli in the pot on the stove top. 3. Pour chicken stock into the pot. 4. Cover the pot with a lid and turn on the heat to medium. 5. When it comes to a rolling boil, lower heat to medium low or low and let it simmer for about 10-15

minutes. 6. When the broccoli is just soft enough for the fork to prick it (but it is still slightly firm), pour broccoli

and stock into an immersion blender.7. Blend until smooth.

8. If you desire to add chicken, pour the cream of broccoli soup into the pot, add the chicken, and warm the soup for a couple minutes.

9. Serve and enjoy!

Acorn / Butternut / Pumpkin Squash Soup (3-4 servings)

1 acorn, butternut, or pumpkin squash3-4 cups of chicken stock or beef stock, heated in a pot on the stove top

1. Cut ends of squash and then length-wise down the middle.

2. Scoop out the seeds. 3. Grease a glass baking pan with coconut oil.4. Place the squash halves inside-side down in the pan.5. Pour about a cup or more of water into the pan.6. Place pan into the oven at 350 degrees Fahrenheit.7. Bake it into the oven for 25-45 minutes, depending on the size of the squash.8. Warm up the stock in a little pot on the stove top.9. After the squash is cooked, peel the skin off the squash. 10. Pour 3 cups of the heated stock into an immersion blender. 11. Gently add 2-3 cups of the squash to the stock in the blender.12. Blend until smooth.13. Serve and enjoy!

Some people prefer to be very literal about boiling everything in stock during Intro Stage 1. In the directions above, the squash is still being boiled in the oven (like the Italian Meat Casserole on page 186 of Dr. Natasha Campbell-McBride’s book Gut and Psychology Syndrome). Choose the method you are most comfortable with.

Meatball Soup with Carrots & Onions (add in 2 tablespoons of liver or other organ meat to hide it)

Chicken & Mixed Veggie Soup (any combination of the following: carrots, onions, zucchini, yellow squash, cauliflower, broccoli, and frozen peas; you can cook cauliflower separately in chicken stock and then blend in an immersion blender to make this a thicker soup)

Beef Stew with carrot, garlic turnip, onion, salt & pepper

Stove-top Boiled Hamburgers with onions & broccoli (add in 2 tablespoons of liver or other organ meat to hide it)

Great recipes at:www.foodrenegade.com/www.healthhomehappy.com/

http://www.healthhomehappy.com/

http://www.foodrenegade.com/

Breakfast Recipes

Fresh-pressed Juices for cleansingScrambled Eggs with sautéed onionsApple Pancake (coconut flour)Baked Bell Pepper BasketBanana PancakesCereal RecipeFried Eggs in a Bell Pepper Ring OR in an Onion Ring

Apple Pancake

6 eggs, separated½ cup coconut milk6-8 apples½ cup ghee or coconut oil¼ cup coconut flour1 tsp lemon juice¼ tsp sea salt1 tbsp cinnamon1 tbsp nutmeg2 tbsp honey1 tsp vanilla extract

1. Prepare the apples with the Apple Peeler/Corer/Slicer. 2. Sauté apples in the ghee/coconut oil until semi-soft in a cast-iron skillet. 3. Add the nutmeg, cinnamon, lemon juice, sea salt, honey, and vanilla, and stir until all apples are coated.4. In a bowl, whisk together the egg yolks and coconut milk. 5. In the KitchenAid mixer, beat egg whites until “soft stiff”. 6. Add coconut flour to egg yolks and coconut milk. 7. Fold/stir 1/3 of the beaten egg whites into the egg yolk/coconut milk mixture. 8. Then fold in the egg whites with a small spatula. 9. Pour the batter right on top of the sautéed apples. 10. Put the skillet in the oven at 375 degrees F for 12-15 minutes. 11. Top should be golden brown when done. Poke the middle of the crust with a toothpick to make sure it is

done. It is done with the toothpick comes out clean. Enjoy!

Baked Bell Pepper Basket (Serves 2)

1 bell pepper, cut in half lengthwise and seeded1-2 slices of bacon or ¼ cup diced chicken2 eggsOptional – 1 oz. cheese

Note – Get creative! Use whatever veggies, meats, or cheeses you have on hand that you like putting in an omelet.

1. Preheat your oven to 375F. 2. Fill the bottom of a pan with 1/8 inch water; set aside.3. Place bacon/chicken in each bell pepper basket. 4. Crack egg open in the basket on top of bacon/chicken. 5. Top with cheese. 6. Transfer to pan.7. When both servings are assembled and oven is pre-heated, bake the Bell Pepper Baskets for 20-30

minutes.8. When done, remove from oven and serve immediately.

9. Enjoy!

Banana Pancakes (makes 120 2-3 inch pancakes)

12 eggs2.5 cups homemade sour cream3 tbsp honey3 tsp vanilla or 1 ½ tsp lemon juice

1.5 cup coconut flour3 cups pureed black bananas¼ tsp sea salt

1. Blend everything in a blender.2. Use spatula to take stuff off sides of bowl and blend until it looks good. 3. Let stand for five minutes.4. Cook in coconut oil on a cast iron griddle.

This gets eaten up by a family of 6, way before they would go “bad”.

Cereal Recipe

2 ½ cup nut “flour” (My food processor does not get this fine, but we like it chunky)1 cup coconut flakes or shredded coconut4 cups mixture of sunflower and pumpkin seeds1 cup dried cranberries (or raisins)½ tsp saltPut into Large bowl and stir.½ cup melted coconut oil¼ cup honey1 tbsp vanilla

1. Mix first 5 ingredients together in a large bowl first.2. Then add the remaining 3 ingredients and mix well.3. Put the mixture in a greased pan.4. Bake for 20 min or slightly brown on top. 5. Cool. 6. Sometimes I add 1 tbsp cinnamon to the mix, and sometimes I add cocoa powder after baking (needs

more honey then).

Fried Eggs in a Bell Pepper Ring OR in an Onion Ring

Eggs1/3-inch wide rings cut from a fresh bell pepper or onionBacon grease, coconut oil, or the fat or your choiceOptional – salsa, grated raw cheese, crumbled bacon

1. Begin by warming your cast iron skillet up to medium low while melting your fat.

2. After the fat melts, put your bell pepper or onion ring flat in the pan. Allow to cook for a few minutes, then flip.

3. Crack eggs open into your cooking bell pepper rings. Some white may leak from under the bottom of your rings. Not to worry. Just press down on your rings with a spatula to minimize spread and help the edges “set”.

4. Allows eggs to cook until desired wellness. I usually wait until the egg whites have set, then cover my cast iron skillet with a lid or a plate to trap the heat in and allow the egg yolk to firm up. (This makes it so I don’t have to flip an egg to get a yolk cooked medium or hard.)

5. Remove eggs from skillet.6. Top with salsa, cheese, and/or crumbled bacon, if desired.7. Enjoy!

Lunch Meals

Meats:Applegate hot dogs with Mayo Mustard SauceTurkey Roll with Mayo Mustard SauceSalmon Salad with GoRaw Flax Crackers (Lucky Vitamin.com)Egg SaladChicken Salad

Sides:SauerkrautCarrot sticksHomemade pickles or Bubbies pickles from the storeColeslaw

Mayo Mustard Sauce

1/3 cup mayonnaise1-2 tbsp mustard2 tbsp flax oil

Mix everything together until well blended.

Turkey Roll with Mayo Mustard Sauce

Applegate Turkey Sandwich Meat

1 batch of Mayo Mustard Sauce

1. Spread 2-3 tsp of Mayo Mustard sauce on 1/3 of the turkey sandwich meat.2. Starting from the side with the sauce, roll sandwich meat into a thin roll.3. You may serve it as a “turkey roll” or slice the roll into bite-sized bits for little kids.

Salmon Salad

1 can of Henry & Lisa’s Wild Salmon¼ cup mayonnaise1 tbsp flax oil1/8 tsp sea salt

Mix all ingredients together until well blended.

Egg Salad

6 eggs

½ cup mayonnaise2 tbsp flax oil¼ to ½ tsp sea salt

1. Place eggs in a pot.2. Fill the pot with enough water that there is about an inch of water above the eggs.3. Place pot on the stovetop.4. Turn on the stove to medium.5. Once the water starts to boil, turn down to low and set a timer for 10 minutes.6. When the timer goes off, turn off the stove.7. Take eggs out and place in an ice water bath for 10-15 minutes.8. Peel eggs and rinse to get any shell pieces off.9. Slice eggs with an egg slicer and put in a big bowl.10. Add mayonnaise, flax oil, and sea salt to the eggs and mix well.11. Serve and enjoy!

Chicken Salad

2 tbsp coconut oil2 chicken breasts¾-1 cup mayonnaise4-5 celery stalks, diced2-4 carrots, shredded2 cups green or red seedless grapes, diced

1. Melt coconut oil in cooking pan as the oven is warming up. 2. Once the coconut oil is melted, place chicken breasts in cooking pan. Sprinkle salt on top. 3. Turn chicken over. Sprinkle more salt, if desired. 4. Cook chicken breasts for 25-30 minutes at 350F. 5. Remove from oven and allow it to cool, 30-60 minutes. 6. In a serving bowl, put the mayonnaise and the broth from the cooked chicken breasts. Stir together. 7. Dice cooked chicken breasts and mix into the dressing. 8. Add diced celery, shredded carrot, and diced grapes. 9. Mix everything together and enjoy!

Coleslaw

1 medium cabbage3-4 carrots¼ cup lemon juice (juice from 1 lemon)¾ cup mayonnaiseSalt to taste

1. Squeeze juice from lemon and mix with mayonnaise. 2. Shred cabbage and carrots. 3. Mix all ingredients together. 4. Salt to taste.

Ferments

SauerkrautSauerkraut Variations: Beet/Carrot/Kale SauerkrautPickles

Cow Milk Kefir & Kefir Cream (like a tangy sour cream)

Sauerkraut

I begin by making sure the counter space, utensils, bowls, and jars (half-gallon and quart jars for the sauerkraut and 8oz. jelly jars as weights to keep the sauerkraut submerged in the sea salt/water brine) are all perfectly clean. I use a food processor with a flat blade disk instead of slicing/chopping the cabbage with a knife.

Since most of the “sauerkraut-making time” is cleaning to get ready to prep the cabbage, it takes about the same amount of time to prep 9-12 heads of cabbage as it does 4-5. So I usually do 9-12 heads each time. This makes 9-12 quarts total, but I only fill the quart jars to about the 3-cup line to leave space for the brine, so I need 12-15 quart jars (or 6-8 half-gallon jars). Cabbage MUST be submerged in a brine to turn into sauerkraut, or else it rots and molds. It’s okay to have some pieces floating on top; they’ll be okay; those few pieces will not mold (I don’t have that problem occurring; let me know if you do!).

9-12 heads of cabbageCaraway seeds (optional)4-5 quarts of sea salt/water brine (2 tbsp. of sea salt per quart of water)A plate to hold the cabbage leaves that you will use as “caps/lids”

After everything is clean, I begin by mixing a quart of warm water with 2 tbsp. of sea salt. Stir a little while and then leave to dissolve while you work on the cabbage.

Before I shred each head of cabbage, I break off the first 2-3 outside leaves that aren’t pretty and clean, then I rinse the cabbage under running water. Then I break off one leaf per head of cabbage to make a “cap/lid” that I use later for holding down the cabbage pieces under the brine. I make my lids a little bigger around than the quart jar is.

Shred or chop cabbage with a food processor (the flat blade is perfect for shredding it into thin strips). I shred the cabbage into a bowl and then pour into a large 2 gallon food grade plastic container. After I have 2-3 quarts of shredded cabbage in the container, I make sure the sea salt is dissolved into the water and pour the first quart of sea salt brine into the container and push the cabbage down so all the cabbage is in the brine.

I prepare another quart of warm water with 2 tbsp. of sea salt, stirring to dissolve the sea salt into the water. Then I shred another 2-3 quarts worth of cabbage, transferring the shredded cabbage to the cabbage/brine container and pushing the cabbage down again. I continue shredding cabbage, adding it to the container, pushing the cabbage into the brine, and preparing quart(s) of sea salt brine and adding it (them) to the container until I have shredded all the cabbage.

Then I fill my jars with cabbage, (you can sprinkle in caraway seeds as you fill, if desired), pushing down with my fist to pack it in better. I find that packing it in well but not too much results in better sauerkraut. Once I have firmly packed cabbage right at the 3-cup line for a quart jar or 7-cup line for half-gallon jar, I add a little extra brine to just above the cabbage line, press a “cabbage lid” on top of the cabbage, pour a little more brine, set an 8oz. glass jelly jar on top (inserting it in a tilted position so you don’t get air trapped under the jelly jar), move the cabbage-filled jar to a plate or casserole dish, and then pour a little more brine in until the brine comes to the rim of the cabbage-filled jar.

After all jars are filled with cabbage and have lids and jelly jars on top, you can put something in the jelly jars to help weight it down better. I put in my 4oz. Simply Organic Vanilla Extract and Almond Extract jars or similar jars filled with water for the weights. You can even add rocks to the jelly jar.

I place all cabbage-filled jars on plates or in a glass casserole dish to catch the brine that will come out during the fermentation process. I can fit 4 quart-sized jars in a 9x9 baking dish and 6 quart-sized jars in a 9x13 casserole dish.

I store my jars in a closet that I keep at around 64-68 degrees Fahrenheit during the day (colder at night, which is fine, just means it won’t be as actively fermenting during the night). I got a small digital thermometer at Wal-Mart for a few bucks, and I leave the thermometer in the closet. I check on my sauerkraut every 3-6 hours during the day to check the temperature of the closet and the cabbage/brine levels. I don’t usually need to add brine during the process, but if the cabbage won’t stay submerged under the brine (meaning there is at least ½ inch of brine above the cabbage lid), do add some more brine.I ferment my cabbage in a 64-68F space, because I have found for me that this results in better-tasting sauerkraut that doesn’t mold. It makes a sour, (but not overwhelming) milder, yummy sauerkraut. A lady from a German background who grew up on sauerkraut commented that my sauerkraut tastes exactly like what she grew up with. I guess I’m doing something right!

During the first day or two of the fermentation process, you won’t see much happening, just a few bubbles in the jar. Then you’ll see lots of bubbles in the jar and on top of the brine. When the bubbles die down and it smells like the strength of the kind of sauerkraut you like, it’s ready to transfer to the fridge. This will take at least a week or longer.

Once the cabbage has turned into sauerkraut, take the jelly jar out, leave the lid in or throw it in the compost, put a lid on the jar, and place in the fridge. It’s a good idea to have a good supply of sauerkraut in the fridge so

that your jar has spent a few days (or more preferably, some recommend a month) in the fridge before you begin eating it. It has a better and better taste the longer it has been in the fridge.

Sauerkraut Variations: Carrot/Beet/Kale Sauerkraut

You can add shredded raw carrot, shredded raw beet, and/or chopped raw kale to your cabbage to make a “Sauerkraut Salad”. It’s my favorite way to eat kale! It’s like instant salad with salad dressing already inside—the healthiest “fast food”!

I like doing carrot with cabbage, carrot & beet with cabbage, or carrot, beet, & kale with cabbage.

Make sure you have at least 2/3 shredded cabbage with your 1/3 shredded carrot, beet, and/or kale, so that it will ferment properly. Cabbage has natural things that help it ferment. If you want to ferment carrot, beet, and/or kale without cabbage, you’d have to introduce a culture starter, like the Body Ecology Culture Starter.Pickles

3 medium-sized cucumbersDill seeds (optional)1 quart of sea salt/water brine (3 tbsp. of sea salt per quart of water)2 quart-sized glass Mason jars

Rinse pickles and trim ends, if desired. I like to cut my cucumbers by laying it down on the cutting board and cutting them in half and then cutting them into quarters long-wise. I place them standing up in the glass jar, add the dill seeds if desired, pour brine up to the 3-cup level, scoop out any seeds/pieces that float up, place an 8 oz.

glass jelly jar on top (inserting it in a tilted position so you don’t get air trapped under the jelly jar), move the pickle-filled jar to a plate or casserole dish, and then pour a little more brine in until the brine comes to the rim of the pickle-filled jar.

After all jars are filled with pickles and the jelly jars are on top, you can put something in the jelly jars to help weight it down better. I put in my 4oz. Simply Organic Vanilla Extract and Almond Extract jars or similar jars filled with water for the weights. You can even add rocks to the jelly jar.

I place my pickle-filled jars on plates or in a glass casserole dish to catch the brine that will come out during the fermentation process. I can fit 4 quart-sized jars in a 9x9 baking dish and 6 quart-sized jars in a 9x13 casserole dish.

I store my jars in a closet that I keep at around 64-68 degrees Fahrenheit during the day (colder at night, which is fine, just means it won’t be as actively fermenting during the night). I got a small digital thermometer at Wal-Mart for a few bucks, and I leave the thermometer in the closet. I check on my sauerkraut every 3-6 hours during the day to check the temperature of the closet and the cabbage/brine levels. I ferment my cabbage in a 64-68F space, because I have found for me that this results in better-tasting pickles that don’t have mold, or much less mold, on the top.

I don’t usually need to add brine during the process, but if the pickles won’t stay submerged under the brine (meaning there is at least ½ inch of brine above them), do add some more brine.

During the first day or two of the fermentation process, you won’t see much happening, just a few bubbles in the jar. Then you’ll see lots of bubbles in the jar and on top of the brine. When the bubbles die down and it smells like the strength of the kind of pickle you like, it’s ready to transfer to the fridge. This will take at least a week or longer.

Once the cucumbers have turned into pickles, take the jelly jar out, put a lid on the jar, and place it in the fridge. It’s a good idea to have a good supply of pickles in the fridge so that your jar has spent a few days (or preferably, some recommend a month) in the fridge before you begin eating it. It has a better and better taste the longer it has been in the fridge.

Cow Milk Kefir & Kefir Cream

When I make kefir with my raw milk, the cream rises to the top. That kefir cream tastes like a tangy version of store-bought sour cream (even my hubby says that, and he’s not following GAPS with us).

When I first made kefir 8 years ago, I followed the Body Ecology directions of warming the milk to 90F, adding the starter culture, then culturing it at 72F. It always turned out so sour that I was the only one who would drink it! About a year later, the house was cooler (68F), and the kefir took longer to culture (about 36 hours), but it was so creamy, so yummy! Finally, everyone else started to enjoy the kefir!

I now just pour 1 quart of cold raw milk in a glass jar, pour the starter culture in the cold milk (or I put 5 tbsp of kefir skim milk from a previous batch in a Mason jar and then pour the cow milk in the jar until it is about ½ inch from the rim), and put it in my closet to culture it between 64-68F (even down to 58-60F during the night when we have the A/C on even more), and it takes 36-48 hours to culture fully.

The box of Body Ecology Kefir Starter packets say that you can use some of the kefir from a previous batch to be the starter for the next batch for only 6-7 times. But I’ve used it WAY more times than that! Up to six months use or longer!

Soups and Stews

Beef Bone Broth & Beef Soup/Broth “Pizza” StewCowboy Stew

Beef Bone Broth & Beef Soup/Broth

For Stock:3 lb. soup bones/marrow bones4-5 quarts water

For Soup/Broth:2 onions6 medium carrots1 lb. ground beef/chuck roast

1. I use a 6 quart crock pot for simmering my bones. 2. I put in about 3 lb. of bones in the pot, fill the pot with water almost to the rim, put the lid on a little off-

center so more evaporation can escape, and then I set to LOW for 24hrs or HIGH for overnight. I never have to add extra water.

3. In the morning, I pull the bones out (scraping any extra fat, cartilage, etc. off the bones, if necessary) and run all the stock/broth & fat, gelatin, cartilage, etc. through my Vita-Mix blender. As I work through the liquids and pieces with the blender, I pour the blended stuff in a clean pot on the stove top.

4. After I have all the stuff from the crockpot blended up (minus bones, of course!), I dice up 8-10 carrots and 2-3 onions and put 1 lb. ground beef/chunk roast in the bone stock/broth in the pot on the stovetop. I cook this on LOW for about 5-6hrs, or I speed up the cooking depending on my schedule that day.

5. When it is finished, I scoop all the onions and fat bits that have floated to the top and then blend that up in the blender (if I used a chuck roast, then I cut out the fatty and hard-to-chew parts to blend into the soup broth as well). My daughter likes the broth better when it has the onion blended up in it, and I agree. It makes it a creamy, yummy French onion soup, but it's not too strong though.

6. This ends up making 6-7 quarts of soup/broth. I put 2-3 quarts in my fridge and freeze the rest as back-ups when I haven't had time to make more. We use 1 quart a day right now between 2 kids and 1 adult.

“Pizza” Stew

2 onions3 red and/or orange bell peppers8 oz. mushrooms4-6 cups beef broth28 oz. pasta sauce1 lb. ground beefSalt to taste

1. Dice onions, peppers, and mushrooms, and put them in a soup pot. 2. Pour 4-6 cups of beef broth in the pot. 3. Cook for 30 minutes on medium, or 1-2 hours on medium low, on the stovetop (adjust times if cooking

in a crock pot). 4. When the peppers start getting soft, add beef, cutting up the ground beef into small pieces with metal

spatula into the soup. 5. Cook for another 5-10 minutes. Once the beef is cooked, add pasta sauce. Salt to taste.

Cowboy Stew

2 tbsp coconut oil1 onion2-3 cloves of garlic3-4 red and/or orange bell peppers, chopped3 medium zucchini, chopped1-2 tomatoes, chopped4-6 cups beef broth1 lb. ground beef1-2 tsp cumin1-2 tsp chili powder

1 tsp oregano1 tsp sea salt½-1 cup chopped cilantro, loosely packed (optional)

1. Saute the onions in the coconut oil until they begin to soften. Add garlic and stir. Add spices and salt, and stir.

2. Add the chopped peppers and zucchini and sauté for 5 minutes, or until they begin to soften. 3. Add a little broth if the vegetables start to dry. 4. Add the meat and keep stirring to break up the meat. 5. Once meat begins to brown, pour in the stock and add the tomatoes. 6. Bring to a boil, and then reduce heat to simmer. 7. Cover pot and let simmer for 30 minutes. 8. Once finished, remove from heat and stir in cilantro if desired. 9. Adjust seasonings to taste if needed.

Main Dishes

Salsa ChickenZucchini SpaghettiChicken Salad

More ideas:Zucchini Meatball BoatsMeatballs (with finely diced onion and shredded carrot inside)Meatloaf (with finely diced onion and shredded carrot inside)Baked Wild SalmonBeef patties with sautéed onionsChicken, onion, and broccoli stir-fry

Salsa Chicken

2 tbsp coconut oil4-6 chicken thighs2 oz. beef or chicken broth12 oz. tomato salsa

1. Melt coconut oil in glass cooking pan as the oven is warming up. 2. Once the coconut oil is melted, place chicken thighs in glass cooking pan. 3. Sprinkle salt on top. 4. Turn chicken over. Sprinkle more salt, if desired. 5. Pour beef broth on top of chicken thighs.

6. Then spread salsa on top. 7. Cook in a 350 degrees F oven for 25-30 minutes.

Zucchini Spaghetti

4 tbsp coconut oil3-5 medium-sized zucchini, sliced thin to make “spaghetti noodles”1 onion, diced8 oz. mushrooms, diced1 lb. ground beef28 oz. pasta sauce½ tsp Sea salt

1. Put 2 tbsp coconut oil in one skillet. Put 2 tbsp coconut oil in another skillet. 2. Sauté zucchini spaghetti noodles in one skillet. Sprinkle ¼ tsp sea salt on top. 3. Sauté onion and mushrooms in the other skillet. 4. Add ground beef to the onions and mushrooms and cut up the beef with the spatula. Sprinkle ¼ tsp sea

salt on top. 5. When the ground beef is cooked through, add pasta sauce and bring to a boil. 6. To serve, place zucchini “noodles” on the plate and pour the beef sauce on top.

Chicken Salad

2 tbsp coconut oil

2 chicken breasts¾-1 cup mayonnaise4-5 celery stalks, diced2-4 carrots, shredded1-2 cups green or red seedless grapes, diced

10. Melt coconut oil in cooking pan as the oven is warming up. 11. Once the coconut oil is melted, place chicken breasts in cooking pan. Sprinkle salt on top. 12. Turn chicken over. Sprinkle more salt, if desired. 13. Cook chicken breasts for 25-30 minutes at 350F. 14. Remove from oven and allow it to cool, 30-60 minutes. 15. In a serving bowl, put the mayonnaise and the broth from the cooked chicken breasts. Stir together. 16. Dice cooked chicken breasts and mix into the dressing. 17. Add diced celery, shredded carrot, and diced grapes. 18. Mix everything together and enjoy!

Side Dishes

ColeslawSteamed Brussels SproutsSteamed Cauliflower

More ideas:Steamed Broccoli with Mayonnaise & Flax oilCooked carrots (with or without green peas)Baked Asparagus (coconut oil & sea salt)Baked Butternut SquashBaked Spaghetti Squash

Coleslaw

1 medium cabbage3-4 carrots

¼ cup lemon juice (juice from 1 lemon)¾ cup mayonnaiseSalt to taste

5. Squeeze juice from lemon and mix with mayonnaise. 6. Shred cabbage and carrots. 7. Mix all ingredients together. 8. Salt to taste.

Steamed Brussel Sprouts

1 ¼ lb. Brussel sproutsGhee or coconut oilSalt to taste

1. Peel brussel sprouts and cut into halves and/or quarters. 2. Steam for about 15 minutes, or until tender. 3. Put in bowl and mix with ghee/coconut oil and salt. 4. Serves 3 people.

Steamed Cauliflower

1 head of cauliflowerGhee or coconut oilSalt to taste

1. Cut up and pull cauliflower apart into little florets. 2. Steam for about 15-25 minutes, or until tender. 3. Put in bowl and mix with ghee/coconut oil and salt. 4. Serves 3-4 people.

Desserts, Candies, and Snacks

Banana Ice CreamCoconut Oil Honey DiscsLemon Pops Chocolate Pudding made with Coconut OilSour Gummy StarsChocolate ChipsChocolate Candy Bars

Banana Ice Cream (Serves 3-4)

4 frozen bananas1 cup of cold almond milk or coconut milkOptional – 2-4 tablespoons of coconut oil

24 hours before you want to make Banana Ice Cream, peel 4 bananas that have a few little brown spots on them, and place them whole in a glass container in the freezer.When the bananas are fully frozen, take them out and slice them into little discs.Place banana slices in your blender. If you want to add coconut oil (it adds a crunchiness to the ice cream, and some people have thought that crunchiness was chocolate chips!), add that on top of the banana slices.Pour 1 cup of almond milk or coconut milk in the blender.Start your blender and work up to medium-low setting pretty quickly.If you have a Vita-Mix blender, use the plunger to push the banana slices into the mixture. If you don’t, you may need more milk. The more milk you use, the thinner the ice cream will be.Once all banana slices are worked into the mixture, increase the speed until smooth.Serve and enjoy!

Coconut Oil Honey Discs (makes 20-24 discs)

I use the “HIC Brands that Cook Essentials Silicone 24-Cup Mini Muffin Silicone Pan” that I bought from Amazon to make these yummy little discs.

1 cup of soft, but not melted, coconut oil1 tablespoon of raw honey

1. Mix coconut oil and honey in a bowl until blended well together.2. Use a small spoon to scoop the coconut oil/honey mixture and place into the cavities of the mold.3. Fill the cavities of the mold 1/3 to ½ of the way full.4. Place the mold in the freezer for 10-15 minutes.5. Take the mold out of the freezer.6. Pop the treats out of the cavities and place in a container.7. Store container of treats in the fridge.8. Enjoy when you want them!

Be careful consuming a lot of coconut, because it is a strong detoxifier!

Lemon Pops (makes about 6 - 2 oz. pops)Always slowly increase your consumption of coconut oil, because it is a strong detoxifier.

1/2 cup of melted coconut oil1/3 cup freshly squeezed lemon juice (1-2 lemons)3-4 egg yolks¼ cup of raw honey

1. Measure coconut oil in a glass measuring cup.2. Melt coconut oil slowly in a warm oven.3. Squeeze lemon(s) and strain juice to get out seeds.4. Break open the eggs and place in a bowl.5. When the coconut oil is fully melted (may need to stir with a fork to speed melting), take it out of the

oven.6. Pour honey into the coconut oil.7. Separate the yolks from egg whites and put the yolks into the coconut oil and honey.8. Add lemon juice.9. Stir until well blended.10. Pour mixture into popsicle molds.11. Place popsicle molds in the freezer.12. Enjoy when frozen!

Chocolate Pudding made with Coconut Oil

2 oz. 100% chocolate (I use Dagoba chocolate)1 cup coconut milk1 cup coconut oil1/3 cup honey3 whole eggs3 egg yolks

1. Melt the chocolate in the coconut milk in a small saucepan on the stovetop of LOW.2. Melt the coconut oil in a glass measuring cup in the oven on the lowest setting until it is almost all

melted.3. Stir the oil with a fork to melt the remaining soft oil.4. Pour 1/3 cup of honey into the coconut oil.5. Break 3 eggs and put the whole eggs into the blender.6. Break 3 more eggs, take out the yolks, and put the yolks in the blender with the whole eggs.7. Pour the chocolate and coconut milk in the blender with the eggs.8. Set the blender on its base, and turn on the blender to a medium-low setting.9. Slowly pour the honey & oil mixture in to the blender as it is blending.10. After you scrape the measuring to get out all the honey & oil, turn up the blending setting for just a few

seconds.

11. Pour the chocolate pudding (it will be very liquid at the moment) into one big bowl with a lid on top or pour ½ cup or so of the pudding into dessert bowls and place in the fridge.

12. About 4-5 hours in the fridge, it will have a pudding-like consistency. The longer it sits in the fridge, the thicker it will be. After about 12-14 hours in the fridge, it will have a whipped cream consistency.


Sour Gummy Stars (from Mommypotamus)

3 tbsp grass-fed gelatin (Great Lakes Gelatin on Amazon)1/3 cup lemon/lime juice3 tbsp honeyOptional – A few drops of food grade lemon/orange essential oil

1. Whisk lemon/lime juice, honey, and gelatin in a sauce pan until there are no lumps.2. Heat over low heat until it’s nice and melty, stirring constantly.3. Add extract/oil if desired – you’re almost done now!4. Grab an ice cube tray or silicone mold. You can use a basic pan, too, and then just cut into squares or

use a cookie cutter after it’s set.5. Pour in the mixture, then pop in the freezer for 5-10 minutes to firm up. Once they’re out of the freezer,

they will stay firm at room temperature.6. Store in the fridge for up to 2 weeks.

7. Enjoy!

Optional Variations:

Butternut Squash Gummies

1 cup of warmed chicken broth3 tablespoons of butternut squash puree3 tablespoons of Great Lakes gelatin

Lemon Ginger Gummies

1 cup of warmed chicken broth1/3 cup freshly squeezed lemon juice2/3 cup ginger tea3 tablespoons of Great Lakes gelatin

Chocolate Chips

3 oz. unsweetened chocolate (I use Dagoba 100% chocolate)3 tbsp honey

2 tbsp coconut oil1 tsp vanilla extract (optional)

1. Slowly melt the chocolate in a heavy-bottomed pan on the lowest setting until it is half-way melted, then turn off heat to allow it to melt completely without burning; or slowly melt chocolate over a double-boiler or in a small crockpot on low.

2. Once chocolate is melted, add honey and coconut oil (and vanilla, if desired). 3. Stir until everything is combined and smooth.

Chocolate Chip directions:4. Pour chocolate into a bowl and place it in the fridge for a few minutes to thicken a little. Check the

chocolate every couple minutes until it is thick but can still run somewhat freely. 5. Pour thickened chocolate into a pastry bag with a plain round tip, a decorator press with a plain round tip

(I use the one by Nordic Ware), or in a plastic bag with a small hole cut in a corner of the bag (fill bag first, then trim off the corner ).

6. Set a cookie sheet on the counter with a silicone mat inside the cookie sheet. 7. Squeeze the bag or press to push the chocolate out and form into little “chips” on the silicone mat. Make

them as small or as big as you would like. If you make them the regular chip size, you should just about fill the mat with chips, and that should last you about a week (assuming 12-15 chips per broth/soup meal about 3x/day for one child).

8. Place cookie sheet in the freezer and peel off chips as you need them. You can use a metal spatula to get up a bunch of chips at a time.

Chocolate Chunks directions:Using a silicone mold like the Freshware 12-Cavity Silicone Petite Loaf Pan, pour the chocolate into each cavity about 1/3 full. Place the mold in the fridge. Once hardened, pop out the bars and cut the chocolate into “chunks”.

Chocolate Candy Bars

You can slowly melt and mix everything together in a little pan on the stovetop. However, I slowly melt and mix this up inside a glass Pyrex 2-cup Measuring Cup in the oven, because then I don’t have to dirty up extra measuring cups. After everything is melted and mixed together, I scoop out about 2 tsp at a time to put in the cavities of square or circle-shaped molds like the “Wilton 2105-4923 24-Cavity Silicone Brownie Squares Baking Mold” or the “HIC Brands that Cook Essential Silicone 24-Cup Mini Muffin Pan” from Amazon.

½ cup coconut oil1 oz. 100% unsweetened chocolate¼ cup coconut butter (also called coconut manna or coconut cream)¼ cup honey¾ - 1 cup shredded coconut

1. Put ½ cup of coconut oil and 1 oz. of chocolate in the glass measuring cup and slowly melt in the oven on the lowest setting.

2. Once melted, add the coconut butter and mix until melted. 3. Add honey and mix in. 4. Here you do need to measure out ¾ to 1 cup of shredded coconut (adding 1/4 cup at a time and stirring)

or just add a little shredded coconut at a time and stir until you have 1 ¼ cups to 1 ½ cups worth of chocolate coconut mixture, depending on how “coconut-y” you like your chocolate candy bars.

5. Now you can fill your mold cavities 1/3 to ½-way full (about 2-3 tsp each). Stir your mixture once or twice each time before you scoop a little out to keep the ratio of chocolate to shredded coconut even.

6. Place mold(s) in the fridge for 30-60 minutes to firm up before popping them out of the molds, placing them in a container, and storing them in the fridge. (Or you can put them in the freezer for 10-15

minutes to firm up, and then pop them out of the molds, put them in a container, and store that container of “candies” in the fridge.)


Documents

Full GAPS Meals Recipes