Category: Casein Free (CF)
Pavlova
Deb
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
Deb
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
Deb
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 […]
Christmas Morning Almond Muffins
Deb
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 […]
Gingerbread Xmas Cookies
Deb
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. Update – this recipe is not longer accessible, so […]
Beetroot dip
Deb
I love baby beetroot, and we got some picked fresh from my sister’s garden last week. I turned them into a beetroot dip which we served with fish for dinner. Baby beetroot (5 of them made a dip that served 2 of us for 2 dinners) Cultured cream, homemade yoghurt or yoghurt “cheese” (ie after dripping out the whey). For a dairy free option, homemade mayo would probably work fine. A little himalayan or celtic sea salt […]
Dukkah
Deb
Ok, this probably isn’t an authentic dukkah recipe. I didn’t even look on the net to see what usually goes into it. I just grabbed a few things I had in the cupboard. I think these were the quantities: About a cup or so of nuts: tamari roasted almonds and cashews, pistachios About a tsp ground cumin seed About a tsp of curry powder Zizz in mini food processor till it resembles bread crumbs. Keep in a jar in the cupboard, and […]
Sauerkraut Salad
Deb
Some people love sauerkraut. And some people just don’t like it at all, but know it’s good for them. When you’re first introducing a tiny bit of kraut into your diet, you can usually hide it in something, but once you’re up to 2-3 tablespoons, it’s harder to hide. One way you can make it more interesting is to vary what goes into your sauerkraut – carrots, red cabbage instead of green, some beetroot. We’ve recently been […]
Cranberry Sauce
Deb
Turns roast turkey, chicken or duck into a Christmas treat. This is an easy sauce, made from the recipe on the frozen cranberry bag, but using natural sweeteners instead of sugar. 1 cup frozen cranberries 1 tart apple, peeled and grated Juice of one orange Zest of half the orange a bit under 1 cup rapadura, shakkar or muscavado sugar Simmer berries, juice, zest and sugar together till sugar melts and glazes the berries, and berries are […]
White Christmas slice
Deb
We recently discovered dried strawberries. Not the sugar coated, preservative laden things you might have seen in the supermarket, but ones where strawberries are the only ingredients. I found them in Hardy’s Health food shop. They’re so sweet, it’s hard to believe there’s no added sugar. Anyway, I got thinking about how they would be a good substitute for glaced cherries in some Christmas recipes, and had a hazy memory of something called White Chrismas. […]
More GAPS festive ideas…
Deb
A quick post to pass on someone else’s great ideas. I spotted them on Thinking Outside the Box blog and didn’t want them to get lost. Thanks Dan’s mum! GAPS maypole cake A simple GAPS birthday cake Train GAPS birthday cake GAPS friendly birthday party food Halloween Pumpkin Faces GAPS Xmas Mince pies GAPS Xmas Cake GAPS Xmas Pudding GAPS Xmas dinner Click on the Festive category over on the right for a bunch of […]
Gluten free white bread
Deb
This recipe from the Native Nutrition list was developed from one in Bette Hagman’s “The Gluten Free Gourmet Cooks Fast and Healthy”. I’ve made some slight changes to the process. If you’re just starting to change over to a whole food diet, and especially if you’re going gluten free, this may get you through some tight spots during the transition. It isn’t a whole grain recipe, and it is quite high carb, but sometimes you […]
Coconut almond loaf
Deb
To get a starch free bread, you need to use some kind of nut flour. A good quantity of eggs are required to give it some lift, and some fat is also helpful. There are a variety of starch free bread recipes available, and you may want to try some of them: Breaking the Vicious Cycle, by Elaine Gottschall (the SCD) has a nice almond bread Eat Well, Feel Well, by Kendrall Conrad has a […]
No Grain Pancakes
Deb
Gluten free pancakes are often very hard to handle, but coconut flour based ones are much easier. Using a combination of coconut flour, ground almonds and arrowroot gives a nice texture. If you need to be starch free, omit the arrowroot, and add a bit more ground almonds. 2 eggs 2 Tbs raw milk, yoghurt or coconut cream 2 Tbs (1 oz) butter or coconut oil, melted 2 Tbs sifted coconut flour 2 Tbs ground […]
Gluten free white pizza base
Deb
Once again, not a nutrient dense recipe, but a good compromise if the kids object to a sour dough type base. How many pizzas this makes depends on how thick you like your crust. I like a thin crust and it made a med round pizza, a rectangular pizza made in a swiss roll tin, and 3 hamburger buns. Make the Gluten Free White Bread dough. Line the pizza trays with baking paper, and after […]
Grain free Pizza base
Deb
Note that although hulled sesame seeds don’t have much in the way of phytates or oxalates (which are mostly in the hull), they do still have enzyme inhibitors. So things made with unsoaked sesame seeds are a treat, not an everyday meal. Two different size variations are given. ¾ cup [1 ¼ cups] freshly ground sesame meal (takes about ½ the amount of sesame seeds ie 3/8 cup) ¼ cup [6 Tbs] freshly ground flaxseed […]
Meat-Crust Pizza
Deb
Mix together (in a food processor is easiest, otherwise beat egg before adding): 500g of mince an egg (or egg white) 1/3 onion, chopped (save the rest for the topping) ¼ tsp sea salt some Mixed or Italian herbs. Flatten into a lined pizza pan leaving an edge like a pizza. Bake for 10 minutes at 200C. Drain off any surplus liquid. Spread with plain tomato paste. Top with a generous layer of vegetables (eg. […]
No grain crackers
Deb
Make up the mix for the grain free pizza base. Pour into a larger pan so you get a thinner layer. Cook for about 10 mins, till firm. Cut into cracker size, spread oput on the tray a bit more and continue baking till brown. Cool and store in an airtight tin.
Coconut almond bread
Deb
A few of you that came to my GAPS workshop last week wanted the recipe for the pumpkin bread, and I discovered I hadn’t put it on the blog yet. So here it is! The basic almond bread recipe in “Gut and Psychology Syndrome” contains just ground almonds, eggs and fat of some kind (eg butter, ghee, duck fat or coconut oil). In “Breaking The Vicious Cycle” Lois Lang’s Luscious Bread also contains dry curd cottage cheese, […]
Winter Warmer Soup
Deb
This is a quick and easy way to make your daily stock more interesting, when you can’t be bothered making a vegetable soup. Have a mug of this warming soup at first signs of a flu or cold, or when you’re feeling the winter weather. If you get sick, sip throughout the day. 1 litre of chicken, duck or turkey stock 1 teaspoon fresh ginger, grated or finely chopped 4-8 Tablespoons creamed coconut juice of 1 […]
Chocolate Spread
Deb
I’m very excited that the stock of our new product – creamed coconut – has arrived today! One of the first things I did was whip up a Nutella type chocolate spread for people to sample, but free of dairy, sugar and even nuts! 250gm (1/2 a 500ml jar) of creamed coconut 125gm coconut oil 2 Tablespoons raw cocoa powder (it doesn’t have to be raw, but raw tastes better) 2 Tablespoons honey (or your favourite sweetener) 2 teaspoons vanilla essence Zizz it all […]
Chocolate & fudge recipes
Deb
Holidays like Easter or Valentines Day can be a challenge for those on restricted diets. Here are some ideas for chocolate replacements. And the links at the bottom have some non food ideas. Most people on gluten or starch free diets will be able to tolerate cocoa butter, as its fully fat. You need to melt it before using in these recipes. The easiest way is to chop it up finely, then put it in a bowl […]
Easter Spicy Buns
Deb
These gluten-free, starch-free buns don’t have the texture of hot cross buns, but they’re still a tasty treat for Easter. They can also be made casein-free. 1 cup ground almonds ½ cup coconut flour ½ tsp baking soda 1 heaped tsp mixed spice ½ cup sultanas, raisins or currants 2-3 tsp grated orange rind 3 eggs 75gm melted butter or coconut oil 2-3 Tbs honey ½ tsp sea salt ½ cup yoghurt OR mashed, cooked pumpkin (prepared […]
Nut Free Apple and Chocolate Muffins
Deb
Many of the gluten free recipes on this site use nut or coconut flours. This one is for those who can’t have grains, nuts or coconut. It has GF white flours, so isn’t completely whole foods, and is quite high carb, so have with plenty of butter. Preheat oven to 150C/300F. Beat together: 2 eggs ½ cup coconut oil or butter ½ cup unrefined sugar ½ cup apple puree Thoroughly mix together: 1 cup white […]
Ruth’s egg free banana mini muffins
Deb
This recipe came from a client who had found them very helpful when first switching over to gluten free. They are not whole foods, and very high carb, low fat. So only use as a transition recipe – or put lots of butter on! 1.5 cups white rice flour 1 tsp salt 1.5 tsp baking powder 3 large ripe bananas, mashed ¾ cup unrefined sugar ¾ cup water, milk or coconut cream Optional: ½ – […]