Mind the Gaps Diet
Our site aims to give support/information for those on or considering the GAPS diet, or wishing to improve their health through a traditional diet. All the recipes are:
Grain-free and Refined sugar free
Straight forward English Food!
Watch your health bloom as your diet improves!
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These have been written with the GAPs diet in mind, with honey replacing sugar, but they can be easily modified to suit dairy free diets too. For a traditional diet you can use any milk as a substitute for milk kefir and standard cream in place of sour cream. For a dairy free diet then coconut milk will be a good substitute. I haven't tried a nut milk, but it may be possible.
Making a GAPS trifle is a little more difficult than otherwise as you can't just go and buy a packet of trifle sponges, ready made custard and an easy make jelly packet (which as you can tell is what I used to do!).
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.
Whatever option you take I use three sheets to set 13.5 fl oz or 4 to the pint. Each pack sets 2 pints.
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.
You can tell our taste for chocolate hasn't diminished!
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.
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Welcome to Mind the GAPS!
Here you will find not only a record of our GAPS diet journey, with helpful hints and tips, but also mouthwatering, simple, adaptable, recipes for feeding a growing family without spending all day in the kitchen! Please stay and browse.