Just a short post this time.
It's that time of year again. I know that last year I shared my favourite waffle recipe that we invented with you and you can find it here:
We make it in our new waffle maker now, so it's no longer chocolate banana pancake, but chocolate waffle.
But a couple more recipes have come my way and I though I would point them out to you.
The first (above) makes a great sandwich replacement which is great when husband has to travel or we go out for the day. Just be careful - it IS very filling, before you add a filling! So don't do too much. With my round waffle maker I can make four waffles and one is enough each. I like the sound of using it as a pizza base, but that's not for us yet!
I have to say that we don't indulge in waffles on Sunday as we are in too much of a hurry to get to church, but we do indulge on Saturdays.
The second has the lovely flavours of autumn and is delicious with honey and sour cream!
Looking for a treat for my husbands birthday I saw a packet of cocoa butter in my local health food store. Having recently seen a recipe using cocoa butter that said it was GAPS legal, I bought some. Boy were my family pleased!
Here is a recipe to use it with:
Although I didn't use the above recipe - I followed the instructions on the pack - using just honey and cocoa powder and a little real salt, we were pleasantly surprised at the texture. Whereas very dark chocolate bought from the local store is often dry and brittle, this was smooth and moist. All in all, a very pleasant chocolate experience. We did add nuts and raisins too.
At nearly £5 for 100g it was expensive though, so I was pleased to look on Amazon and find that you can buy it in bulk a lot cheaper! So maybe it won't be such a rare treat after all - but not every day! I must watch that sweet tooth of mine - it could come back very easily!
Someone did warn me that I only needed one courgette plant, at most two, but somehow after planting lots in case of disasters, I didn't have the heart to throw them away. Result - of course we are overrun with courgette and can't give them away fast enough. Some people love them, others hate them. I don't know which camp you fall. We are somewhere in between. If I turn them into crisps or chocolate cake (see snacks and treats for other ideas), the family love them, but if they stand out in a meal as just plain courgettes, then I'm afraid they don't go down too well! So my dilemma is how to use them up as fast as we are growing them - after having given as many as possible away. Here is one recipe that no-one minded. The courgettes are very inoffensive, and sprinkled with herbs, actually are quite tasty! I like to slip a little offal in unobtrusively as it is so good for us and compensates for the quantity of meat we are eating.
We have never had such a bountiful harvest from our strawberries. It's wonderful! To be able to go out into the garden and pick fresh organic fruit is a very satisfying experience to start with, but then the taste is far better than anything you will ever buy in the supermarket.
So with a glut, having shared them out as much as we can, we are now trying to see what we can do with them. In case you are stuck for ideas I have put together this little info sheet with the best of the ideas I have come up with so far. Remember my rule - nothing tricky, fiddly or time-consuming, as I haven't got time! Plain, simple, honest good food with the minimal preparation. Thankfully, if you have grown your own strawberries, they will need minimal prep. any way, as they won't be covered in nasty chemicals. Of course - that's providing they haven't all been gobbled up - after all they are delicious on their own with honey and cultured cream!
Incidentally, the other day I was chatting with a lady about the virtues of organic food v. shop bought - especially ones grown yourself and she said that someone had said to her, that if the insects won't even look at the food as all it's goodness has been killed off by chemicals and poor farming methods, then what good will it do our bodies? I found it an interesting thought!
I've been playing with my chocolate recipe again and it's improved - well the family say it has and they have given it the thumbs up!
The health benefits are amazing. Milk Kefir is basically a probiotic drink, but here is list of pro's from Dr. Axe:
Because of kefir’s unique set of nutrients it has been show to benefit the body in 7 main ways:
And these are just a few of the benefits of consuming kefir daily
- Boost Immunity
- Heal Inflammatory Bowel Disease
- Build Bone Density
- Fight Allergies
- Improve Lactose Digestion
- Kill Candida
- Support Detoxification
Please ask me if you would like free grains as I can usually get hold of some fairly quickly.
Then try these recipes! Which will be your favourite. Ours has got to be anything with cocoa powder in!
You'll see that they have mostly come from one site, where they had hundreds of recipes. This was by far the most imaginative selection! I have picked out the SIMPLEST (my rule for any recipe!) and the ones I think my family would try. Do browse further for yourself!
Start with this overview from GNOWGLINS:
So here are the results of my latest search. I haven't tried them all yet, but I will be soon. It's not easy finding recipes to fit the above criteria and which are not on dodgy websites, but these seem to.
If you are doing GAPS, then use honey as the sweetener and omit the chocolate chips (sadly for now!). A simple recipe and one that is set to become a favourite with us.
Star rating: 5
You could use milk kefir in place of coconut milk.
A bit more fiddly, but still do-able.
Star rating: 3 as more fiddly
For GAPS, substitute carob for cocoa powder.
Star rating: 5
No-bake, but you don't get many for your efforts. I'd double the recipe!
Star rating: 2 as fiddly and does not make many
Star rating: 5
Based on peanut butter.
It says it makes 6 big bars, but I think 16 small bite sized bars is better.
Star rating: 4 as takes a bit longer to make.
So simple! Very delicious!
Star rating: 5
Basically just dried fruit and nuts. I'm going to experiment with different kinds of nuts/dried fruit.
Star rating: 5 - very easy
Just as a treat!
I was given the above box by Son 2 - locked up with a padlock. He likes making boxes and filling them with home-made items for birthday's so that was no surprise. However on opening the said box I was surprised. There, in individual cup-cake cases were what looked like splodges of uncooked cake batter. He laughed as I looked in utter amazement. How had he made them without me knowing? What were they? Were they edible, did they need baking? I didn't dare come out with too many questions as he was watching for my delight (as well as enjoying my amazement!) . So in fear and trepidation I cautiously scooped a little on my finger and licked. Wow! It was delicious. Creamy, smooth, melt in the mouth texture. At this point he informed me that they were his own invented GAPS 'Chocolate Melts'.
He kept them over night in a cool bag with an ice-pack so that I didn't discover them in the fridge, so they were very squidgy and we couldn't wait to firm them up, naughtily eating one before breakfast! I made him make them again this weekend and we tried freezing them. They didn't go quite hard but they were firm and definitely melted in the mouth.
Here is the recipe:
I don't have so many of these, since at present we are very limited in what we can eat, being off nightshades (tomatoes and peppers) and cheese.
Tomatoes make a wonderful sauce for many dishes, especially stir-fry dishes and casseroles and were we able to tolerate it, I would certainly use them to make our meals more interesting. So if you can tolerate tomatoes, please feel free to use them in place of stock or water. Once again, we used to love cheese melted on the top of bakes and that is something you can do if you can tolerate cheese.
As Husbands TSH levels have shot up from almost nothing to 3 over the course of 12 weeks since we took out cheese and tomatoes, we daren't reintroduce them yet. How we do so, to test if it indeed was either of them triggering his Graves disease is another subject - we haven't got there yet! In the meantime, he continues to put off pressure to have radioactive Iodine treatment. However it isn't easy when your hormone levels are so unstable and he struggles with extreme tiredness. However, the improvement gives us fresh encouragement to keep going with GAPS.
I haven't given cooking guidelines and temperatures. Please consult a good cook book which should give some guidance on temperatures. It will depend on the size of your joint and how long you want it to cook for. I will often put a chicken casserole in the oven for three hours on 130 C. (fan) while I go out for the afternoon. But if I turn it up to 180 C. it will be done much faster.
Son 2 says I shouldn't include turkey with chicken, but it is 'bird', so I have! We sometimes do buy a wild pheasant/duck to add variety, though we find they are best pot roasted (with water) than dry roasted.
Son 2 said I had to tell you!
So I thought I'd share the recipe with you. The raspberries just make the chocolate a little more special. We served it with sour cream without the raspberry sauce. Do as you please.
Here they are, our recipes for gluten free bird-watch biscuits. I've made two sorts, both delicious but one makes a soft cookie and the other a cookie with a crunch. Choose which you prefer, or try them both!
Get ready to count the birds next weekend. See the RSPB website for more details:
We are not quite there yet...the weekend saw us spreading manure on the allotment. This week we have a few more projects to undertake to ensure the plot is ready for next season, like building a compost bin and digging trenches to improve drainage on the site, which is a real problem. There are still carrots to dig up, cabbages, leeks and swedes still growing. Never-the-less we feel the nip in the air and the dark mornings and evenings and our thoughts are turning to warm nourishing foods fit for Autumn and Winter.
So here's a few things we are currently enjoying.
These are so simple.
Recipe for 1 (double/triple as needed)
2 pastured eggs (or more up to 4)
1 small/medium banana (yellow with brown spots for GAPS)
1 tbls coconut flour
1 heaped tsp cocoa powder
Preheat the skillet and melt a knob of lard (a standard frying pan would do too)
Meanwhile, put all the ingredients in a bowl and use a stick blender to whiz it all together into a smooth batter.
Pour a small amount into the skillet and wait until it begins to lose it's glossy look. Ease a metal spatula underneath and when it will come away easily, lift and flip.
We make double/triple decker layered pancakes, oozing with honey and sour cream!
It is simple to make. You need:
1 oz butter (or just cut a thin section off a block - I rarely measure for something like this as it really doesn't matter.
A quantity of cooked squash - use what you have and adjust, about 1 cup per person is good.
1 egg per person eating the porridge
2 oz creamed coconut
spices - cinnamon/mixed spice/nutmeg (We like lots!)
I cooked my squash first and used a stick blender to mix it to a smooth consistency, then simply added the butter and creamed coconut (it melts once warmed) to melt in the hot squash. . I stirred it all together, then added the eggs and a little boiling water to bring to the right consistency (how you like it really). At this point I put it back on a gentle heat, briefly, to cook the eggs, stirring all the time in case it stuck on the bottom of the pan.
I then added the spices, leaving the nutmeg to sprinkle on top once served.
We then added honey and sour cream.
It was so warming and delicious!
If your squash is already cooked, just put the ingredients in a pan and warm it through. You may need a little more boiling water to help stop it sticking.
1 can coconut milk (free from additives)
1 can cold water (fill the can with cold water)
3 tbls cocoa powder
honey to taste
Put first three ingredients in a pan and heat to boiling.
Stir in the honey.
We are working on marshmallows to add to the experience - watch this space!
I gather the secret to success is to plant them in nutrient rich soil - on a compost heap or with plenty of well rotted manure. All my plants seem to do better with plenty of manure - as long as it's applied at the right time. Some, like carrots don't like being planted in freshly spread manure or they develop forked roots, so you have to check first.
My problem now is what to do with them all! I gather I can store them in nets in a cool place until mid-winter.... that's a lot to store and we'd better start eating them soon. But how? Well apart from the obvious roast butternut squash chips I've been hunting for some more recipes. This is my collection so far. I haven't tried all of them yet, but if they are not GAPS legal as they stand they look easy to adapt.
Cut the squash into 'chips', pop them into a roasting tin, scatter
knobs of fat (I use lard) over them and bake - I use 180 deg C. and
just cook until done, but often put them in with other foods at
lower/higher temperatures and I adjust as necessary until they are
Butternut Squash Soup
Use a GAPS legal fat rather than heating olive oil in this recipe from Mary Berry
Butternut Squash Pancakes
Not just for the GAPS intro diet. GAPS legal as it stands.
Peel a butternut squash:
The easiest way I find is to first cut off the ends and then use a vegetable peeler to peel longwise down the squash, just finishing off at the top and bottom as necessary at the end. I then cut it in 2 inch chunks. Each chunk I then slice and cut into chip shapes.
Roast a squash:
Don't peel. Cut in half longwise, Then lay face down on a baking tray with a little water. Roast for about 45 min at Gas 4, 350 deg. Having roasted it until the flesh is tender, leave it to cool and then you can scrape the flesh out and puree it. I use it to thicken sauces/soups, or we have it mashed with butter and salt.
If you are not on GAPS and are interested go to their web-site:
You can find out all about it. If you then click on 'order' at the top, you will be directed to a page where you can select your country and they will tell you who to order through.
Don't be put off by the price, each packet makes a lot of jam if you use the basic recipe.
Blackberry jello - mousse
Three sheets gelatine
1/4 cup honey + 2 tbls
3 egg whites (pastured as they will be eaten raw)
1. Place three sheets of gelatine in a bowl of cold water. I use Dr. Oetker's. (or equivalent for 3/4 pint, 15 fl oz)
2. Wash 150g blackberries (pick them first of course! )
3. Put them in a pan with the smallest amount of water you can and bring to the boil. Reduce heat and simmer for 5 minutes. Take off the heat and mash them through a sieve into a bowl.
4. Return to the saucepan. Add 1/4 cup honey. (This can be decreased or increased according to your needs.)
5. Gently heat again until steaming, but do not boil.
6. Squeeze the water from the gelatine sheets and put them in the pan with the blackberry mixture.
Stir until dissolved (that should only take seconds).
7. Plunge the hot saucepan into a bowl of cold water and allow the mixture to completely cool while you do the next step.
8. In a clean jug, whisk the three egg whites until they stand in soft peaks. Add 2 tbls honey (or more, or less as you need/can tolerate). Whisk again just to incorporate.
9. Using a metal spoon, fold the egg white mixture into the cooled blackberries in the saucepan. Don't mix too hard or you'll stir all the air out.
10. Divide the mixture between 4 ramekins. Put in the fridge to set.
Serve with a generous serving of sour cream and enjoy the surprise!
See instructions here.
1/2 cup whey Kilner jar (or similar air tight container)
1 organic apple
handful of blackberries
Prepare 1/2 cup whey by dripping milk kefir through a cheesecloth. Use the cream cheese as a dip for veggie sticks. (see here for kefir instructions)
Take a 1 litre kilner jar (or equivalent)
Wash and cut up an organic apple (one of your own if you have an apple tree), and put it all in the jar, core and skin too.
Put a handful of washed blackberries in as well.
Pour in the whey.
Fill to the top with filtered water. I found a lid to weight the apple down under the water as it wanted to float up.
Fasten the lid and leave to ferment on the kitchen worktop for 2 days.
Now you can drink it and keep topping it up with water until the fruit is spent.
Blackberry and apple pie - grain free
This is a good recipe for the crust, but I prefer to have my apple mushy (rather husband and Sons do!)
So I use Bramley apples and cook them gently in a little water first - you could add butter to give a lovely buttery flavour and add more fat! This way, you could add a handful of washed blackberries in to cook with the apple.
Don't forget that generous helping of sour cream - again!
Don't forget little things, like adding a spoonful of pureed and de-seeded blackberry to sour cream/GAPS legal yoghurt to make a delicious desert, with some honey if you can take it, to your taste.
Or, putting the puree into ice-cube moulds and freezing them - we do this to strawberries too and take one in a pot of cream on picnics - makes a lovely after lunch treat.
Is this the latest food craze? Probably, and it will pass just like all the rest. But some of us have known about the benefits of coconut for a long time and will carry on using it just like we usually do.
Coconut does have amazing properties:
It contains the least calories of any other saturated fat - not that I am calorie counting on the GAPS diet.
It contains Medium Chain Fatty Acids (MCFAs) which can be digested without putting a strain on the liver and gall bladder, hence excellent for anyone suffering from liver and gall bladder problems and those with poor digestion.
It has anti-viral, anti-microbial and anti-fungal properties
It stabilises blood sugar levels - ideal for the diabetic
Restores thyroid function - so we are using it for Husband
Is great for repairing and moisturising the skin.....
Has a an SP factor so can be added to home-made sun creams - or used as one by itself if you are fairly conditioned to the sun but just want a little more protection. It has worked very well for us on the beach this year, but we have been out and about in the sun since April, gradually increasing our exposure without using sun creams.
The list could go on!
The best coconut to consume, water or flesh, is fresh coconut that you have bought yourself. This however is expensive and time consuming. It's great fun though! (See below)
I would caution against buying coconut water from the supermarket as it will be pasteurised and have no goodness left in it, like pasteurised milk. Or it will be from old coconuts which I understand will also be water depleted of nutrients. You need water from young coconuts as that is the most nutritious.
There are good sources of coconut oil and flesh. Health food shops stock organic versions at a reasonable price.
Recipes utilising coconut are wide and varied from savoury meals to puddings and desserts. A quick search on the web will give you plenty of ideas as will the GAPS handbook. We tend not to use coconut oil in cakes and biscuits, as we can't afford it in large amounts, so I use butter instead. But we do use a spoonful in smoothies. Other than that we mainly use it on our skin!
Learn how the coconut tree provides all-around benefits -- from its husks and roots to coconut oil -- through our infographic "Plant of Life:
How to open a coconut
See here for the benefits of coconut water:
We have found the easiest way to get the water out is to insert a screwdriver though two of the three 'holes' on the top of the coconut, (two so the air escapes through one and water the other). Sometimes it's easy and other times we have to use a hammer to knock the screwdriver through.
Having drained the coconut, I filter the water through a cheesecloth (a clean tea towel would do) before drinking it.
Sons love the next bit as they have to take a hammer to the coconut shell to break in to the flesh. They take it into the garden and give as many hefty blows as it takes to crack it, usually neatly, into two halves.
You then need to separate the flesh from the shell, which is a bit fiddly, but easily achieved with a sharp knife. Wash the flesh before using it.
Try these - reduce the honey if you need to:
Nevertheless it is possible to make one with a bit of forward planning for a special occasion.
Trifle sponges: Make a batch of GAPS legal muffins and break two or three of them up and place them in the bottom of the dish. (You could use chocolate cake here!)
Jelly: There are various ways to do this. You will need gelatine. I use this.
Option 1: Milk jelly
1. Soak three sheets of gelatine in a bowl of water for five minutes.
2. Pour 10 fl oz home-made kefir and add to it 3.5 fl oz water. Put in a saucepan over gentle heat and watch it as you don't want it to boil. While it is heating up add to it 1/4 cup honey.
3. Once it starts to steam, take it off the heat and squeeze the water out of the gelatine sheets and pop them into the hot milk. Stir until they are dissolved putting it back on the heat if need be but don't let it boil or it might not set. The gelatine dissolves quite quickly.
4. Add to the milk/gelatine mixture 1 cup of berries of your choice and blend them in to the milk.
5. Pour the mixture over the 'sponge'. Leave to cool before putting in the fridge to set.
Option 2: Chocolate jelly
1. Carry out steps one and two as above.
2. While the milk is heating add 1/4 cup cocoa powder and 1 tsp vanilla (make sure it is GAPS legal, or omit) and whisk to mix the milk, honey and chocolate until smooth.
3. See step 3 above.
4. Pour the mixture over your (chocolate?) sponge.
Option 3: Fruit jelly
Follow steps 1 to 5 for milk jelly, but use 13.5 fl oz of all water.
Once the jelly is set you can make the custard. This is like making a proper custard.
1. Pour 11 fl oz of milk kefir (or a mixture of milk kefir and home-made sour cream) into a saucepan with 1 tsp vanilla (make sure GAPS legal).
2,.Bring the mixture slowly to the boil. Then set aside to cool a little.
3. Beat 3 egg yolks in a jug, together with 1/4 cup honey.
4. Once the milk is cooler (just so as not to cook the eggs the minute you pour them over them), pour the milk over the eggs and mix well together.
5. Return to a clean saucepan and over a gentle heat, stirring continuously, cook until the sauce is thick enough to coat the back of a wooden spoon. (Approx 10 mins)
6. Immediately plunge the saucepan into a bowl of cold water and stir to cool.
7. Once cool, pour over the jelly.
8. If you are serving to non-GAPS friends, you will probably need to serve them ordinary cream. If it's just for you then pour sour cream over the top to finish.
Variation - Chocolate custard:
If you made a chocolate jelly, you may want chocolate custard, in which case, just add 1/4 cup (or less to preferred taste) cocoa to the milk at stage one and whisk as it heats up.
We have a chilly ice-cream maker which I keep in the freezer and when I want to make the ice-cream, I mix it all together and then pour it in to the Chilly and it makes the ice-cream while we eat the first course. Other ice cream makers will work just as well.
Here is our favourite recipe.
Approx 700 ml home-made sour cream
1/2 cup honey
1/3 -1/2 cup chocolate depending how strong you like it
1 tbls vanilla (GAPS legal)
2 pastured egg yolks (as they will be raw)
Mix all together in the food processor or otherwise.
Pour in to the ice cream maker and follow the maker'sinstructions.
Depending on the size of your ice cream maker you may be able to add more cream.
It's one of those flexible recipes so see how yours goes!
Variation - I've done this before GAPs but not since, but I will try soon:
Add 1 cup frozen/fresh berries of your choice to the mix instead of chocolate.
Our routine involves a mid-morning snack, usually served with cream or with a milk kefir smoothie.
If you are not doing GAPs but would like to reduce your dependence on grains or are grain-free, these make a delicious alternative,
To this end I like trying out new ideas. Here are three of our latest favourites. The first was inspired by a recipe in the Daily Telegraph's New Year fitness programme. The second is a chocolate cake that has evolved by trial and error. The third is a recipe you will find anywhere, with a GAPS twist. All rely on dates to sweeten them. I have found 'Whitworths block dates' to be the most cost effective way of buying dates.
50g linseed (flax seed) - from the health food shop or a superstore
1 cup walnuts (100g)
1 cup dessicated coconut (85g) preferably free from additives)
1 cup dates (180g) soaked in water to soften them
50g butter melted
1 heaped tablespoon peanut butter ('Meridian' brand is GAPS legal)
1. Grind the flax seeds to powder (I use my smoothie maker for this).
2. Chop the dates up small in the food processor.
3. Put the linseed in the food processor with the walnuts and add the dates (minus the soaking water -
you can drink that!). Mix together.
4. Melt the butter.
5. Add the melted butter, peanut butter and coconut to the date mixture and mix it all together.
6. Put in a prepared, greased, lined 8x8 baking tin.
7. Bake for 20 mins Gas 4, fan 160 deg., other 180 deg.
1 cup soaked and wet cashews
1 cup tightly packed diced courgette
1 cup dates, soaked to soften them
4 oz butter (1/2 cup) melted
1/4 cup cocoa powder
3/4 tsp baking soda
1/2 cup butter very soft (4 0z)
1/4 cup honey
1/4 cup cocoa or to your taste
1 tsp vanilla (optional - no alcohol or additives for GAPS diet - Waitrose do one)
6 hours before starting, put the cashews in a bowl of water and leave to soak. Drain before using.
1. Grind the nuts in a food processor until they resemble breadcrumbs.
2. Add in the courgette and spin again until no lumps remain.
3. Add the dates and mix again. doing them individually helps to achieve the soft texture.
4. Then add the eggs and melted butter.
5. Add the cocoa cocoa powder and mix to incorporate.
6. finally add the baking soda and pulse just to mix in.
7. Divide between two 8 in. cake tins, greased and lined.
8. Bake Gas 4, fan 160, or 180 deg. until a knife inserted comes out clean, approx. 30 mins.
9. Leave to cool before taking out of the tins.
10. Mix the butter, cocoa and honey together, with the vanilla if using until well combined and silky.
I do taste the icing to make sure it's sweet enough, if not add more honey, or chocolaty enough.
11. Spread over the top and inside of the cake.
Variation: you can make 15/16 small cup cakes instead, baking for about 25 mins. top with the butter icing and store in the fridge if they last that long!
1. Soak 5 or 6 dates or equivalent from a block in a mug of hot water. Once soft, blitz them (just the dates) with a stick blender.
2. Take as many egg whites as you have (4 is a good number to make a good sized batch)
3. Whisk until they stand up in peaks.
4. Carefully fold in the dates.
5. Then measure out 2 cupfuls of desiccated coconut ( for 4 eggs whites) and fold that into the mixture too. (Or how ever much it takes to get a mixture that holds together)
You could add some cocoa, vanilla (make sure it is GAPS legal), or raisins or other dried fruit as long as it still holds together when you put spoonfuls on a greased and lined baking tray.
6. Pop in the oven Gas 4, fan 160 or 180 deg. and check after 10 minutes. Coconut burns quite easily.
Obviously the potatoes had to go, and for a while, the cheese. But now cheese is back in this is so simple and enjoyed by all. Use fresh or frozen salmon as you like.
Wild Salmon, enough for the number you are cooking for
Carrots - enough for the people you are baking for.
Cheese - the more the better if you can tolerate it.
1 cup (8 fl oz) Milk Kefir or one 13.5 oz tin of coconut milk- optional
Salt and pepper
1. Place the salmon in the oven - follow the directions on the packet if using frozen salmon.
2. While this is cooking (usually about half an hour) prepare and boil the carrots.
3. When the carrots are done, remove the fish from the oven. Place it in the bottom of an oven proof casserole dish. If you want to use milk kefir, the pour some over the fish now. Then layer the carrots on top and spread with cheese. Place back in the oven until brown and bubbling and the salmon is flaky. (Use potatoes if non-GAPS)
4. Serve with plentiful vegetables of your choosing. You could roast some squash and onions at the same time. (Just peel the onions and place them in the dish whole, they cook very quickly)
You could pour some cream over the fish before placing the carrots on top if you are non-GAPS.
You can cook the fish in a cheesy sauce made out of milk kefir (other milk substitute), cooked squash/pumpkin to aid as a thickener, with cheese to taste and seasoning. Layer tomatoes on top instead of carrots. I tried this the other night and Sons still don't know what was in the cheese sauce, but they licked the plates clean. See photo above.
Ingredients: serves 4 adults
2 oz saturated fat
1 large onion
mushrooms (any quantity)
1 stick of celery
3 chicken breasts cut into small pieces or left over cold, cooked chicken
Salt, pepper, herbs
1. In a large iron skillet, or conventional frying pan melt the fat and gently brown the chicken to seal it.
2. Then add the onion and mushrooms and any other ingredients (like frozen peas, celery etc...)
3. Once they are soft, add in a jar of organic tomato Passat.
4. Add seasoning.
5. Stir it all together and cook for further 15 mins, or until the chicken is cooked through. (I often take one of the larger pieces out and cut it in half to check there is no pink showing.)
6. Serve with plentiful vegetables. I always include either squash, carrots or swede for extra carbohydrates.
2 cups chicken stock instead of tomato, with 1 tbsp. tahini and 1 tbsp. heaped peanut butter. Bring stock to the boil with the chicken and add the nut butters and mix into a smooth paste.
20z lard or other fat
1 large onion
mushrooms - any quantity
1 lb beef mince/lamb mince or cold, cooked beef/lamb/chicken (cold meats won't need browning
1 jar organic tomato Passat (at least 500g)
cheese - quite a lot, but again no set quantity, you can you use more or less as you like.
salt, pepper, other herbs as you like., e.g. basil, oregano
1. In a saucepan, melt 2oz of fat (lard, tallow, ghee etc...), then add onion and mushrooms until soft and tender.
2. Remove into a baking dish. Add the mince and brown it.
3. Add one jar of organic tomato Passat, 1 tsp salt, a sprinkle of basil and bring to the boil.
4. Add the mushrooms and onions back into the meat sauce. Season with salt/pepper and herbs.
Taste it as you season until it tastes right.
5. Put a layer of sauce on the bottom of the dish and sprinkle liberally with cheese. repeat this until the meat has all been used and end with a thick layer of cheese.
6. Bake in the oven Gas 5, 190 deg/ fan 170 deg for 35 mins.
7. Serve with plentiful carrots/mashed squash/greens/peas etc.... and sauerkraut/sour cream
Variation: you can add other vegetables to the mince - carrots, peas, celery..
I have since heard by word of mouth that you can use flattened leeks as sheets of 'lasagne'.
Also you can make cheese sauce with milk kefir instead of milk mixed with mashed (cooked) squash/pumpkin with grated cheese added and salt and pepper to season. I'm going to try this tonight!
Liver and bacon
Ingredients: Serves 4 adults
4oz lard or other saturated fat
1 large onion
300g liver (we use lambs liver) cut into small pieces
3 lambs kidneys, cut up (the butcher will do it if you ask)
1 jar organic tomato Passat (at least 500g)
salt/pepper/herbs e.g .basil/oregano
Prosciutto - at least 4 slices, more if you like more. (non-GAPS people can use bacon rolled up)
1. Melt 2oz fat and soften the onions.
2. Place them in a casserole dish and set aside.
3. Melt the remaining fat and brown the liver and kidneys.
4. Add the tomato Passat and bring to the boil.
5. Season (taste to see if it's right)
6. Pour the meat and sauce over the onions and mix well.
7. Place pieces of prosciutto over the top of the sauce.
8. Put in the oven and cook for 35 mins GAS 5, 190 deg/fan 170deg
9.Serve with other vegetables as desired
Chocolate chip cake bar
From the name alone, chocolate bark doesn’t sound particularly appetizing. Chocolate bark is actually a sheet of chocolate that is usually covered with nuts, dried fruits, candies or even additional pieces of chocolate.
So I was just simply delighted when first I found coconut butter and discovered coconut butter bread
( http://www.lovingourguts.com/coconut-butter-sandwich-bread/ ), and then discovered that instead of using expensive coconut butter, or making my own which is rather time-consuming...Oh wonders of wonders, I could go to the Co-op or Sainsburies (UK) and buy creamed coconut (BlueDragon https://bluedragon.co.uk/products - nonorganic but 100% pure coconut) or the health food shop has the 'Biona' organic creamed coconut (http://www.biona.co.uk/product-272-4.html) .
With a little research, I find that these two products are interchangeable, if not the same thing. See these links for proof. It seems the only difference is the price. yesterday I found a small jar of coconut butter in the health food shop for £4.99, while in the same shop a packet of Biona creamed coconut was only £1.79.
One of the biggest problems I have is interpreting American ingredients into English equivalents. But it works as I've tried making my own coconut butter and using creamed coconut to make coconut butter bread and the result was the same.
I then discovered coconut bark. Now to us English folk, that sounds really strange, but I found this definition of bark:
So I was thrilled when I found a recipe in my new GAPS cookbook called Coconut Bark. (The heal your Gut Cookbook by H. Boynton and M. Brackett).
Putting together the two ideas I came up with:
1/2 cup creamed coconut
3/4 cup butter
2 tablespoons cocoa powder (raw cacao is best)
A little honey - until sweet enough to mask the bitter chocolate
Mix all the ingredients in a bowl over simmering water until melted. Stir well to combine.
Pour into a baking tray lined with baking paper.
Leave to cool then place in freezer to harden.
Break/cut into small pieces and store in freezer.
Take out and enjoy!
Ok it is rather coconutty in flavour but it also has a slight caramel flavour. I reckon you could add raisins and nuts if you liked.
The Family love it - so they have a ration of a small piece after lunch on Sunday! Just like the old days - but much healthier of course! Of course, I like it too!
So what else can you do with creamed coconut?
Well, basically, use it as a milk substitute, but it is best strained, otherwise it has a rather grainy texture.
So I have made proper custard with egg yolks, honey and vanilla, or cheese sauce with just the eggs and salt and mustard and cheese. So we almost had lasagne without the pasta for tea one day.
I'm looking forward to finding more uses for it as we progress through the diet!
This is basically only sour cream, egg yolk and chocolate, but of course GAPS style.
Want to make one?
First you need a chocolate mould, but any small dish will do. I have a silicon Easter egg mould from Lidl.
you have a choice here. you can find a recipe like this one:
Or you could use my coconut chocolate recipe here.
I used the 'Carob chips' recipe in Nourishing Traditions, only I used cocoa powder, honey and butter melted together. I halved the recipe to make four egg halves. The butter ended up being too much, so I will only use 2 oz next time. It doesn't produce a smooth chocolate mixture, but it hardened up into the freezer and the taste was good enough. Maybe you are more proficient than I am and can use cocoa butter and do a more professional job.
Once the chocolate is set, put each 'egg - half' in a bowl and fill with a scoop of sour cream.
What better to use than egg yolks (organic and pastured eggs), whisked with a little honey and poured over the top!
You can add more honey to adjust sweetness and more/less butter to make a smooth paste.
Looks aren't everything - the chocolate didn't quite come out of the moulds properly, but it's the taste that counts, and this was .....delicious!
And so much better for you!
Full GAPS Diet
GAPS Intro Diet
GAPS Intro Stage 3
GAPS Intro Stage 4
GAPS Intro Stage 5
GAPS Intro Stage 6
GAPS Intro Stages 1 And 2
Preparing For The GAPs Intro Diet
Snacks And Treats