Category: Casein Free (CF)
Breakfast ideas
Deb
Many people who are new to GAPS or SCD are at a loss for breakfast, if they can’t have cereal or toast. So here are some other thoughts on what to have for breakfast (depending on what stage you’re at): Start with a cup of stock or soup made from stock Eggs Grain free sausages (eg in NZ – some flavours by Stoneycreek Farm, Harmony, Acme, Hungarian Delicatessan) Homemamde meat patties Cooked mushrooms, tomatoes or spinach Homemade […]
Snacks
Deb
I also get asked about snacks a lot, so here’s some ideas to get you started Stock or soup Fermented drinks such as kombucha or coconut water kefir Milk kefir smoothie “Crispy” nuts A little fried fruit with some nuts. NEW: Correction – fruit fried in some ghee or coconut oil would actually be fine , but I MEANT dried fruit. Fresh fruit with nut butter Cashew bread with ghee Coconut flour muffins Almond flour baking Homemade snack bars […]
Chocolate Orange Drizzle Cake
Deb
When I was surfing about looking for sponge-like recipes for my trifle idea (still not tested, by the way) I came across this recipe for a Coconut Flour Orange Cake that reminded me of a cake Mum used to make. It was a Madeira cake that had orange juice drizzled over the top after baking, making it very moist. The topping was Cadbury dairy milk chocolate melted with a little butter. So I got nostalgic all over again, and had to give it a go. […]
Children’s Party
Deb
While we’re talking about parties, I’m reminded of all the great ideas that Hollie from Auckland posted about a few months back. She kindly gave me permission to repost it here: I know the thought of upcoming parties is tough with our kids limited diets… so I thought you might be interested in some of the party food I created for our sons birthday party. All the food was GAPS (stage 6) friendly. The food was a hit […]
Crackers
Deb
I’ve been investigating a few GAPS friendly cracker recipes based on nuts. This recipe from Elana’s pantry is particularly good, though I used coconut oil instead of grapeseed. It seems you can make them using eggs, egg whites or even egg free. Different combinations of nuts and seeds also work. So here’s a “mix and match” type recipe you can adjust to your own specific needs. This amount will make two trayfuls of crackers. 4 […]
GAPS friendly Boiled Christmas Cake
Deb
Over the years I’ve made various different Xmas cakes recipes, but it all got a lot easier a couple of years ago. I watched Nigella’s Christmas and was inspired to find her recipe for a boiled Xmas cake which looked so easy. The first year, I made a few slight tweaks: Gluten free – ground almonds, rice flour, arrowroot PLUS pectin, xantham or guar gum Unrefined sugar (eg rapadura, shakkar or muscavado) instead of brown […]
GAPS Baked Beans
Deb
This recipe is an alternative to the Baked Beans recipe in the GAPs book. They can used as a breakfast dish with eggs or sausages, a side dish, or added to other casseroles. The Tomato version is aimed to be similar to NZ baked beans in a can. Basic recipe 500g haricot / navy / white beans 2 Tbs whey, lemon juice or cider vinegar Stock or water (but preferably stock) Sea salt Soak the […]
Cashew Bread
Deb
I first came across Cashew Bread in Eat Well Feel Well, a book of SCD recipes by Kendall Conrad. While it was delicious, it wasn’t quite what we were looking for at the time. It was a couple of years before I came back to the idea, when I wanted to develop a GAPS friendly bread for those who were having problems with almond flour. This version has a few changes from the original: 1. […]
Fermented cabbage juice
Deb
If you are doing the GAPS Intro stage where you use sauerkraut juice only, this recipe is a lot easier than making the full sauerkraut recipe. It’s also easier to sip this if you don’t like eating sauerkraut. I found this recipe on a NZ website Jacqueline Organics. Here is her recipe with a couple of my own comments below: Fill a blender with chopped green cabbage and distilled water, which is available at the […]
Kombucha
Deb
The kombucha starter culture or scoby (a symbiotic colony of yeast & bacteria, sometimes known as a “mushroom”) acts on sugar & tea to produce a wide variety of beneficial acids, such as acetic & lactic acid. It is a therapeutic drink, and is considered a liver tonic, but is also very refreshing as a summer drink. 1 large, uncoloured pyrex bowl 2.7 litres filtered water (3 quarts) 1 cup sugar (white sugar feeds the […]
Sauerkraut
Deb
Another important food, especially for the GAPS protocol, is sauerkraut or other fermented veges. There are a variety of different ways of making sauerkraut, but these are the basic steps: Select your veges, wash and, if necessary, peel them Chop them – with a knife, grater or in a food processor Add sea salt and give them a good squeeze with your hands, or pound with a heavy object, such as a bottle filled with […]
Bone broths & GAPS Intro soup
Deb
Bone broths (or stocks) are a basic for a Weston Price foundation style diet, and for the GAPS protocol. They are a good source of minerals and amino acids, and aid digestion. For more information on the benefits of broth, see this article on the WAPF website. It also has full recipes for classic beef, chicken and fish stocks, towards the bottom of the page. Have a read of this article and familiarise yourself with […]
Coconut ice cream
Deb
Coconut cream ice cream is a bit more complex to make, and comes out icier rather creamy. I found this recipe at Wilderness Family Naturals It comes from Coconut Lovers Cookbook, by Dr. Bruce Fife, which contains over 180 great healthy recipes using coconut products. If you want to use a 400ml can, use the quantities in [ ]. 2 x 250 ml/1 cup boxes of coconut cream [400ml can] 2 1/2 Tbs natural sugar […]
Chocolate mousse
Deb
This recipe is originally from Lois Daish, writing for the NZ Listener. It’s been a favourite special occasion recipe of mine for several years. Serves 4-6. 120g (4 oz) dark chocolate, preferably 70% cocoa, and sweetened with rapadura, maltitol, xylitol, or other OK sweeteners. (Note that some chocolate is labelled sugar free, but sweetened with Splenda, NutraSweet or other bad sweeteners) 4 eggs Optional – 1-2 Tbs of your favourite liqueur (orange is especially good, […]
Blueberry Honey sorbet
Deb
4 Tbs honey, preferably unheated 1 ¼ cup blueberries ¼ cup water Juice of ½ lemon Mix together water, lemon juice and honey. Stir till dissolved. Add blueberries and puree. Freeze in a shallow container. Take out and blend 3-4 times, about every ½ – 1 hour. If you have an ice cream maker, adjust the quantities to suit, and follow the manufacturers instructions. Variations: Ice blocks – after the final blend, freeze in blocks […]
Low Carb Marzipan
Deb
Whisk together: 1 egg white 1 tsp almond essence (extract) 2 Tbs softened butter or coconut oil 1 Tbs honey -OR- 1 Tbs maple syrup -OR- 2 Dsp glycerine and pinch stevia extract Add: 200g ground almonds Mix both together to form a paste. If necessary, add a little cold, filtered water to get the texture right. Line a tray with baking paper. Form into balls. Press each ball gently onto the tray, just enough […]
Coconut rough
Deb
4 oz coconut oil 2 Tbs honey 2 Tbs cocoa 1 cup coconut 1 cup ground almonds Melt the coconut oil and honey over a low heat. Stir in the cocoa and whisk till well mixed. Add the coconut and almonds and stir well. Add extra almonds if needed to get to a thicky, fudgy consistency. Press into a lined tin. When set, cut into squares.
Coconut date truffles
Deb
Makes 12 small balls (make them small as they are very rich). 100g (4 oz) creamed coconut (this comes in a block and is very firm) 3 fresh dates Cut the creamed coconut into chunks, then process in a food processor till mealy. Cut the dates into chunks, add and process till mixed together. Roll into small balls and refrigerate till hard. Take out of the fridge again to soften up about 15 mins before […]
Gravy
Deb
Many people now make gravy out of a packet and serve it not only with roasts, but also with any meat and potato dish. But the traditional way to make gravy is to use the meat juices and dripping left in the pan after making a roast, and to use the roux method. ½ cup dripping (if there’s not enough in the pan, add some butter or extra meat fat) ½ cup unbleached flour* about […]
Tahini spread/sauce
Deb
½ cup tahini 1 cup water 1 tsp Celtic sea salt Variation (dipping sauce): ½ cup freshly squeezed lemon juice 2-3 cloves garlic, crushed If your tahini has separated, so that the oil is in a layer on top, stir it together as much as possible. Measure out the tahini and put into food processor. Add water but by bit, while beating. When it’s smooth, add the sea salt and optional garlic and beat till […]
Peanut (Satay) Sauce
Deb
3/4 cup crispy peanuts 2 tsp coconut, peanut or extra virgin olive oil 2 tsp fresh ginger, grated 3 cloves garlic, crushed 1 tbsp red curry paste 400ml (14 fl oz) tin coconut cream 1 tsp tamari (fermented soy sauce) or substitute sea salt to taste at the end 1 1/2 tbsp lemon or lime juice 1 1/2 tsp fish sauce Blend or process the peanuts until they are fine meal. Put to one side. […]
Sprouted Buckwheat crackers
Deb
Blend together in a food processor: 1 ½ cups buckwheat, sprouted ½ cup whole flaxseed, soaked overnight, then drained ½ cup other seeds – sesame, sunflower or pumpkin – soaked overnight, then drained a grated carrot or pulp from juicing carrots some sea salt some extra flavourings of your choice, such as: a clove of garlic, other grated veges, or herbs or spices The mixture needs to be stiff enough to make patties that will […]
Water kefir
Deb
Water kefir is generally made from a different kind of kefir grain, a translucent water kefir grain. It feeds on sugar, where milk kefir feeds on lactose. You can convert milk kefir grains to water, though, as with coconut milk, they will stop growing. For instructions on how to convert the grains, then make water kefir, visit Dom’s “kefir insite”
Ginger Tea (Serves 4)
Deb
1 litre (4 cups) filtered water 2-3 tsp fresh ginger (freshly grated) 1 Tbs raw honey Bring water to the boil. Pour over the freshly grated ginger and stand for 5-10 minutes. Strain and add the honey.
Ginger Beer
Deb
From Nourishing Traditions, by Sally Fallon 14 teaspoons ground ginger 14 teaspoons white sugar filtered water 3 cups rapadura juice of 4 lemons Genuine ginger beer begins with a “bug” made by feeding 2 teaspoons ground ginger and 2 teaspoons white sugar to a culture for seven days. White sugar is used for the small quantity needed to make the “bug,” but rapadura is used for the larger quantity that goes into the beer. Place […]