Baking powder replacement

Those of you who are gluten free or GAPS already know you need to avoid baking powder. You probably already have a bunch of recipes that use baking soda instead. But if you come across a recipe you want to try out that calls for baking powder, it’s handy to know how to replace it. To replace 1 teaspoon of baking powder: Option 1 1/4 teaspoon baking soda, plus 1/2 teaspoon cream of tartar Option […]

Macadamia muffins – gluten free, sugar free, keto, paleo or whole food

I’m keto at the moment, so the way I make them these bite size morsels are effectively a fat bomb in the form of cake. But I think they would adapt fine for other whole food diets. I made a blueberry version of these for Xmas, but previously I’d been making them with choc chips. So I’ll start with that version. First off, 150 grams of macadamias go into my mini food processor. They will […]

Revisiting my versatile Christmas cake recipe for special diets

I have previously posted about this cake here, but now seems like a good time to put all the versions together in one place. This is a beautiful dark cake, but because it’s a boiled cake, you don’t need to mature it for a month. If you want to use the brandy version and store in the bottom of the fridge for a month, it will improve with maturing, but can be eaten the same day, […]


It’s been a couple of years since I made gingerbread, and at that time I was focusing on making it GAPS friendly. I’m currently eating keto, so had a different focus this time. But by tweaking one or two ingredients, you can adapt this to be gluten free, dairy free, GAPS, Paleo, keto, or pretty much whichever variant of whole food diet you favour. Not AIP though – because without the spice, it wouldn’t be […]

Low Carb / Keto Brownies

A few months ago, I was trying out a recipe for Keto Flourless Chewy Double Chocolate Chip Cookies which sounded divine. Unfortunately, at the point where I should have had a dough, I didn’t – I had a cake mix. So I lined a swiss roll tin with some baking paper, slopped it on, and threw it in the oven. When it came out, it was like a flat brownie. So I just abandoned the idea of […]

Chocolate Mousse or Cheesecake special occasion desserts

If you’ve seen my last few posts, you’ll have noticed I’ve been hanging out on Steemit a bit recently. This is a new blogging platform, where you have the potential for being paid for your posts. It’s still in Beta, so still in development, but the advantage of getting in early is that you can start to build your audience. Mostly when I come across new recipes I like the look of, I pin them […]

Carrot Almond bread (with variations)

Suitable for GAPS, Paleo, gluten-free, grain-free, dairy-free, sugar-free, vegetarian diets I haven’t made this bread for a while, as some members of the household have been doing the AIP (Autoimmune Paleo) diet, which excludes eggs and nuts. Now that we’re all eating those again, I can make this bread. Today I made just a half mix, which is why the photos are of two mini loaves. But the full recipe will make a decent sized loaf. This is […]

Easy banana cashew bread or muffins

Suitable for GAPS, SCD, Paleo, gluten free, dairy free, sugar free or low carb diets After posting my recipe for Pumpkin Cashew bread, and writing about the possible variations, I had a hankering for banana muffins. So one night I whipped up a batch while making dinner, and now have some more precise instructions and photos for you. Ingredients: 500gm raw unsalted cashews 6 large free range (pastured) eggs 2 cups mashed banana Optional whole food […]

EASY no-starch, dairy free PUMPKIN & CASHEW BREAD recipe

Suitable for GAPS, SCD, Paleo, gluten free, dairy free or low carb diets This is my favourite GAPS bread, and really it’s more like eating cake. It’s not ketogenic or very low carb, but it’s much lower than typical breads. You can dress it up or down, make it savoury or sweet. It goes well with soup to make a meal more substantial. For a recent choir trip, I made it into muffins and filled […]

Irish Soda Bread

1 cup brown rice flour 1 cup whole spelt flour 1 1/2 cups rye flour 1/4 cup ground flaxseed 1/3 cup raw sugar 1 1/2 tsp. salt 1 1/4 tsp. baking soda 2 cups whey, or rice milk Mix dry ingredients together. Mix in milk. Pour into greased or lined loaf pan. Bake at 200C for 1 to 1 1/4 hours, or until skewer comes out clean. This is moist & quite sweet.

Berry (coconut flour) sponge pudding

This is like a sponge topped pudding.  If you wanted to make it more like a clafoutis, you could try with an extra egg. We like it for breakfast or dessert after dinner. It can be served hot or cold. Grease a glass pie plate, and cover with a layer of frozen blackberries, or other berries of your choice. Beat together: 4 eggs 4 Tbs (2oz) melted butter or coconut oil 2-5 Tbs honey or […]

Egg free Apple Cinnamon muffins

This was my first attempt at making an egg free muffin with apple puree as the binder. I made 6 medium sized muffins, but they came out quite gluggy. It would cook up better as mini muffins or as a flat bread. The cooking time would need to be adjusted. 1 ½ cups apple puree 4 Tbs (2 oz) melted ghee, butter or coconut oil 1 Tbs softened honey or unrefined sugar ½ cup ground […]

Carrot Pulp Bread

We’ve been juicing a bit recently and thinking about whether we could use the pulp for other recipes. One thing we’ve been doing is soaking ground chia and flax seeds, mixing them with the pulp, along with some Himalayan or celtic sea salt, then drying them in the dehydrator to make crispy crackers. Note that these are only suitable in later stages of GAPS. Then I went looking for GAPS friendly bread recipes and found this recipe. I was […]

Chocolate “butterfly” cakes

Perfect for a birthday party. If you have a child with special dietary needs, you can make something that looks festive enough that their friends won’t know the difference, but will be safe for your child to eat. Make a batch of Chocolate macadamia muffins or other muffins or cupcakes of your choice (suitable for your diet) Whip up some cream (if you’re using raw cream, you will need to plan ahead) Slice the tops off […]

Fruit crumble

For each serving: A small ovenproof bowl A sliced apple, pear or peach; a handful of frozen berries; or other fruit of your choice 3 Tbs crispy nuts, finely ground (almonds or macadamias are best as they‘re a mild flavour) ½ Tbs butter or coconut oil 1 tsp rapadura, maple syrup or honey Pinch of spice such as cinnamon, ginger or allspice Put the fruit in the bottom of the bowl. Blend together the nuts, […]


The quintessential Kiwi dessert, but can we convert it to whole foods? It’s a tricky one, and this is my best shot. Most whole food sweeteners don’t work for pav, as they have too high a liquid content, and also go very brown. The pav is likely to be rather sticky and chewy. But if you can find palm sugar, made from coconut, you get a better result. Not as melt in your mouth as […]

Egg free Banana flat bread

¾ cup hot water 2 Tbs gelatin powder or crystals 2 Tbs honey, melted 6-12 Tbs (3-6 oz) butter, ghee or coconut oil, melted 3 ripe bananas, mashed (about 1-1 ¼ cups) 3 cups ground almonds ¾ tsp baking soda Line a swiss roll tin with baking paper. Dissolve the gelatine in the hot water. Add the honey, oil and mashed banana and mix well. Mix the almonds and baking soda together, and fold in. […]

Egg free Pumpkin sultana flat bread

3 cups (~650gm) cooked pumpkin (need about 1 kg piece raw pumpkin) 6 Tbs (3 oz) ghee, butter or coconut oil 2 Tbs honey or unrefined sugar pinch of fine sea salt 3 cups ground almonds (or other nut flour) 1 ½ tsp baking soda 2 tsp mixed spice ½ tsp ground ginger 6 Tbs sultanas, raisins or other dried fruit extra ground almonds First prepare your pumpkin: Method 1: Scrape the seeds and pith […]

Baked Oatmeal

I just happened upon this recipe for baked oatmeal today, which sounds like a fabulous change from porridge for breakfast. I love that it can be made ahead of time, easing up time constraints in the morning. It’s no good for people who are GAPS or GF, but if you’re fairly healthy and following a basic WAPF diet, it should be great!

Christmas Morning Almond Muffins

I tried another version of the Xmas morning muffins, this time with almond flour, for those who can’t have coconut. The texture was quite different, but still very good. 2 cups ground almonds 1 teaspoon baking soda 1 teaspoon cinnamon or mixed spice 1/4 teaspoon ground nutmeg 3 eggs 8 Tbs (100gm, 4oz) butter or coconut oil, melted 4 Tbs honey 4 Tbs juice from an orange Grated zest of the orange ½ teaspoon celtic sea salt 1 cup frozen […]

Soaked Yeasted Bread

Makes three 9-inch by 5-inch loaves or one 9-inch by 5-inch loaf, two 8-inch pizza crusts and 8 rolls or hamburger buns 3 cups sponge 1 cup water or 3-4 eggs plus enough water to make 1 cup 2 teaspoons baker’s yeast ½ cup honey ¼ cup warm water ½ cup softened butter 1 1/3 tablespoons sea salt 6 cups plus 4-6 tablespoons whole wheat flour, preferably freshly ground Mix 2 teaspoons yeast into ¼ […]

Gingerbread Xmas Cookies

Last Xmas I had a go at making gingerbread Xmas shapes, which turned out reasonably well. This year I was going to tweak my recipe, but discovered that another GAPS blogger has beaten me to it. So no need to reinvent the wheel. If gingerbread is something that appeals to your Xmas spirit, I’ll just send you over to Thinking Outside the Box. Thanks yet again Dan’s mum.

Dr Fife’s magic oil

There is a drawback of cooking with coconut flour that you’ve probably all noticed – things stick to the tin like crazy! When  possible (eg when making a loaf) I use baking paper to line the trays. But for muffins, it’s more difficult. Pattie pans don’t work. One possibility is to cut a square of baking paper and slide it into the muffin trays. Or you can use Dr Fife’s magic oil. He talks about […]

Christmas Morning Muffins

I love Nigella Lawson’s recipes, even though most of them are full of white flour and sugar and other things we don’t want to have on a WAPF diet, let alone GAPS! I love her passion for food and her ideas. This morning her recipe for Xmas Morning Muffins arrived in my Inbox, and I could immediately see how to make them GAPSy. My recipe is a variation of Bruce Fife‘s Honey Blueberry Coconut Flour muffins. For those who can’t have coconut, see the almond flour version I […]

Whole grain, gluten free bread

1 1/2 cups whole grain, GF flour (eg. Amaranth, buckwheat, brown rice or a combination) 1 ½ cups kefir –OR- 1 cup yoghurt PLUS ½ cup water –OR- 3 Tbs whey or lemon juice PLUS enough warm water to make total liquid = 1 1/2 cups 3 eggs* 125gms (4.5 oz) melted butter or palm or coconut oil or ½ cup (7.5 Tbs) extra virgin olive oil pinch of fine sea salt 200gm packet (1 […]