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.

Salmon “dip”

210g (7oz) can of salmon, in water, preferably no added salt 200g (7oz) hummus (homemade, or good quality bought) ** see options below 1 tsp of extra virgin olive oil or virgin flaxseed oil Spices (optional) Sea salt Carrot, celery or cucumber sticks Drain the salmon, mix with the hummus, flaxseed oil, optional spices and a pinch or two of salt and mix well. Eat with the vege sticks. Serves 1-2, depending on your appetite. […]

Sandra Cabot’s LSA

 3 parts flaxseed (linseed) 2 parts sunflower seeds 1 part crispy almonds Grind all, in a coffee grinder, mix together well and store in a jar in the freezer. Take a little out of the freezer just before you start making the porridge.

Soaking and Cooking Grains

Rolled, steel cut or “wholegrain” oats (i.e. oats that have been processed): Hot cereal: Soak overnight in water and whey, cook for about 5-10 minutes in the morning Cold cereal: Soak overnight in kefir or yoghurt. In the morning add extras and eat. Muesli style: Soak in kefir or yoghurt for 8+ hours. Add extras, then dry in cool oven or dehydrator. Break into pieces, then store in fridge till needed. Brown rice: Soaked: Soak […]

Blueberry Porridge

Serves 1-2 1/2 cup rolled oats 2 cup warm filtered water 1 tablespoon whey or lemon juice 1/4 teaspoon sea salt 1/2 cup filtered water 1/2 cup blueberries, fresh or frozen (optional) Toppings: Some nuts or seeds to complete the protein. Choose from slivered almonds or other chopped nuts, dried coconut, sunflower or pumpkin seeds, ground flaxseed, or Sandra Cabot’s LSA mixture (see below). LSA and ground flaxseed can be stored in the freezer. If […]


My favourite way to cook bacon… Take a baking tray that has a grill section on the top and a pan to catch the fat underneath. Lay out your strips of nitrate free bacon. Pop into the oven at 150C (300F) and go and have your shower. By the time you’re dressed, your bacon will be ready. Serve with one or more of: Your favourite kind of eggs Tomatoes and/or mushrooms and/or leftover vegetables panfried […]

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 […]

Lamb’s fry (Liver) recipes

Allow about 100g (4 oz) per person. Remove the membrane, if it’s still there. Slice very thinly. Panfry in melted butter (or ghee, coconut oil, or meat fat) for a couple of minutes each side, till lightly browned and just cooked through. Don’t overcook or it will become bitter and tough. Serve with tomatoes pan-fried in butter, and either buttered toast or leftover starchy veges from last night’s dinner. Liver and bacon If you’re a […]

Chicken liver pate

50gm (2oz) butter or duck fat 1 onion, chopped 3 cloves garlic, crushed approx 225gm (1/2 lb) brown mushrooms (a bit more or less is fine) 1 bayleaf approx 450gm (1 lb) chicken livers (a bit more or less is fine) a little sea salt 15ml (1 Tbs) brandy, sherry or port (optional) ½ cup (125 ml) cream, plain or cultured – or – 50 gm (2 oz) softened butter or duck fat Sauté onion, […]

Nut milk

If you want a fairly neutral flavoured milk, I prefer almond, macadamia or cashew. But you can make milk from any nuts, including walnuts, pecans, brazils. If the nuts are large, like brazils, chop roughly Soak 1 cup nuts in water for 8 hours or overnight (if using cashews, soak for 4 hours maximum) Drain and rinse Blend thoroughly with 4 cups fresh water If you have a high speed blender, you may be able to use the […]

Mix & Match Smoothie

This smoothie can be adapted to use different bases. Zizz all together in a blender and enjoy. Remember to sip slowly and “chew” it. (For AIP, you might not be able to use all of the combinations) (If you’re in NZ and looking for sources, some of these products are available through our Nature Foods online store, and are linked to for your convenience. If there’s anything else you can’t find, ask us.) Your base […]

Mushroom Nut Roast

A few years ago I went in search of a nut roast recipe, and was interested to find they were all so different. So I made up my own composite, picking all the tastiest sounding ingredients. And I was surprised how delicious it was. It keeps well in the fridge, and can also be frozen. This is a handy recipe if you have vegetarians in the family. For Xmas Day, they’re festive made in star shaped tins, […]


At our Wellington Xmas GAPS group meeting, I asked what foods people would miss at Xmas, and someone said that being dairy free, she missed custard. So here are three different custard recipes. The first one is RUSSIAN custard, from the GAPS book. The Healthy Home Economist has the recipe HERE. This is a raw dish, made from just egg yolks and honey. It is usually used as a cream substitute on GAPS. But if you added a […]

Gummy Stars

This is a Mommypotamus recipe, which I found  posted on the Auckland Mums: Super Nutrition for Babies and Beyond facebook page. I’m in the mode of thinking of Xmas recipes at the moment, and these would be a great recipe for GAPS kids who are ok on honey. 1/3 cup lemon (or lime) juice (about 3 large lemons) 3 Tbs gelatin 3 Tbs honey Mummypotamus added some natural food colouring, but I didn’t and they still came […]

Marinated Fish in Coconut Cream

½ cup lemon juice (3-5 lemons approx) 1 tsp sea salt 500g (1/2 lb) firm white fish (see note below for good types of fish) approx 100ml (1/2 cup) coconut cream slice of red onion, chopped up finely about ¼ telegraph cucumber, chopped up small handful of cherry tomatoes, halved mesclun or other lettucy type greens Start preparation 24 hours before you want to serve. Mix the lemon juice and the salt together in a […]

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 […]

Potato or kumera (sweet potato) chippies (crisps)

You can do these either peeled or unpeeled. Peel potatoes or kumera, or scrub them well. Cut into slices about ¼ inch or ½ cm thick. Rinse and dry with paper towels. Brush with melted butter mixed with olive oil, or melted coconut oil, or lard. Toss with some sea salt. Lay on an oven tray in a single layer Bake at 175C (350F) for about 45 minutes till crunchy but not too brown. Every […]

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, […]

Dairy-free Coconut Custard

1 ½ cups coconut cream 3 egg yolks pinch Celtic sea salt 1 Tbs honey ¾ tsp vanilla essence This makes a hot, runny custard. Heat up the coconut cream to just short of boiling. Meanwhile, if you have a double boiler, beat the egg yolks and salt together in the top part. Otherwise, find a bowl that will sit on top of a pan of boiling water, and use that. Pour the hot coconut […]

Coconut quinoa pudding

For those people who long for rice pudding, but can’t have dairy or can’t have rice. 400ml can (1 ½ cups) coconut cream 1 cup cooked quinoa (Or other cooked grains. Or for grain-free, use dessicated coconut) ½ to ¾ cup sultanas or raisins (or other chopped, dried fruit) ½ cup shredded coconut or coconut chips 1 tsp vanilla essence (extract) ½ tsp mixed spice or cinnamon Mix the first 4 ingredients together in a […]

No bake apple walnut tart (Serves 6)

Crust: 1 ¼ cups crispy walnuts ½ cup desiccated coconut 3 oz coconut oil 2 oz (4 Tbs) raw honey ½ teaspoon vanilla essence ¼ teaspoon fine sea salt Filling: 2 Granny Smith apples, peeled*, cored & chopped roughly (*optional, unpeeled is fine too) 1 red apple, peeled*, cored & chopped roughly 2 Tbs raw honey ¼ tsp fine sea salt 1 tsp cinnamon 2 fresh medjool dates, pitted (or used dried dates, soaked for […]

Fudgy coconut date pudding

This is a variation of the strawberry fool recipe. It doesn’t need extra sweetener, as the dates give a nice flavour plus sweetness. 4 fresh dates, chopped 250ml (1 cup) coconut cream 1-2 Tbs creamed coconut (optional) 250ml (1 cup) plain, unsweetened yoghurt (preferably thick) – if you want this to be dairy free, use coconut yoghurt Chill the coconut cream for a couple of hours. Beat till it starts to get thick, then add […]

Individual fruit jellies

Although fruit juice isn’t a recommended whole food, the occasional jelly made with real fruit juice and diced fruit, is a much better children’s treat than a commercial jelly. This makes 6-8 individual bowls of fruit and jelly. 200ml (4/5 cup) filtered water 750ml (3 cups) red fruit juice eg. grape, or apple and blackcurrant, diluted with 250ml (1 cup) water 8 tsp gelatin a punnet of strawberries, sliced about 1 cup watermelon, cut up […]