Category: GAPS
Baked Beans
Deb
Bought baked beans are a popular breakfast in NZ, but they have 3 problems: It’s very likely the beans are not prepared properly Have sugar included Often have gluten or other undesirables added Traditional baked beans (or Boston baked beans) don’t have tomato in them but are baked in a molasses sauce. For the Kiwi palette, this is a tomato based alternative. 2 cups dry haricot, navy or pink beans 2 Tablespoons whey (or lemon […]
Beef patties
Deb
500gm (1 lb) topside mince 1 tsp sea salt Optional: 1 tsp dried mixed herbs Mix well together. Form into 4 patties. Flatten as much as possible. Pan fry in a little butter or olive oil till one side is nicely browned. Turn and cook on the other side till browned. Best slightly rare.
Curried Sausages (Serves 3)
Deb
The secret to this recipe is getting good quality sausages. If you can’t, give it a miss. Look for real meat sausages made with just meat, salt and spices, and no fillers. 6 beef sausages 2 Tbs butter or olive oil 1 onion, chopped 1 tsp hot curry powder 3/4 cup beef stock ½ tsp sea salt If the sausages aren’t pre-cooked, cook them up your favourite way – boiled or panfried. When they’re cooled […]
Lamb knuckles (Serves 6)
Deb
My favourite lamb roast is the moist (and cheap!) knuckles. Your favourite lamb roast might be a leg of lamb, or lamb shanks, and they can be cooked in the same way, but may take bit longer. Lamb: Lay 6 knuckles into the bottom of a roasting tin. Sprinkle with some sea salt. Pour over a little filtered water – so that you’ve got about 1 cm in the bottom of the pan. Cover with […]
Low Carb Chocolate Afghans
Deb
Mix together: 100g (4 oz) finely ground almonds 1-2 Tbs unsweetened coconut 1 Tbs cocoa In a separate bowl, partly beat up: 2 egg whites Add, then beat till firm but not dry: 5ml (1 tsp) vanilla essence 5ml (1 tsp) orange essence pinch of salt 1 Tbs glycerine pinch of stevia extract (the white powder) Note: be very careful with the amount, it’s VERY concentrated Fold gently together. Grease a baking tray with butter […]
Low Carb raspberry cupcakes
Deb
Adapted from Breaking The Vicious Cycle, by Elaine Gottschall 2 cups ground crispy almonds ½ cup dried coconut, ground to a powder ¼ cup (4 Tbs) melted butter, coconut oil, coconut cream, yoghurt or kefir 4 tbs liquid or slightly melted honey* ½ teaspoon baking soda pinch sea salt 3 eggs ½ cup fresh or frozen raspberries * This can be reduced, or try a combination of stevia and glycerine. 2 Tbs honey and 1 […]
Basic Salad Dressing
Deb
Juice 1-2 lemons and place into a jar or mini blender. For each Tbs of juice, add : 2 Tbs extra virgin olive oil a little sea salt Shake or blend well together. Store in the fridge, but take out 10 mins or so before using, as it will have solidified a bit. Garlic dressing: Add one clove crushed garlic Herb dressing: Add some fresh or dried herbs. Preferably make a bit ahead of time, […]
Hunter-Gatherer Quick & Crunchy Salmon Or Tuna Salad
Deb
If you’re a Protein/Hunter-Gatherer metabolic type, many salad vegetables are not suitable for you. So you may need to create your own, by mixing and matching ingredients from the recipes given. But here’s one specially for you. Drain a 185g tin of salmon (Alaskan) or tuna (Skipjack or Albacore), packed in water. Flake about ¾ of it into a bowl, and mix with a large spoonful of homemade mayo. Add one cup roughly chopped crunchy […]
“Mix & Match” Big Leafy Lunch Salad
Deb
Tear up enough leafy greens to 3/4 fill a large bowl or container. Wash and dry if necessary. Choose from: mesclun greens, lettuce, mizuna, rocket, baby spinach, watercress If you’ve got some fresh herbs, include a little of one, eg: parsley, basil, oregano Pour on 1-2 tsp of basic salad dressing & mix till leaves are well coated. If you’ve run out, squeeze on some lemon juice or balsamic vinegar, pour on a little olive […]
Coleslaw
Deb
This is a lighter coleslaw than usual, with a simple oil and lemon dressing ¼ of a cabbage, finely chopped 1 medium carrot, grated a slice of red onion finely chopped OR a radish or baby turnip or two, grated basic salad dressing with paprika added Mix together well. At lunchtime, serve with cold meat or chicken and maybe a slice of homemade bread and butter. At dinner, serve with hot meat and potatoes or […]
Vegetable stock
Deb
Makes about 1-1 1/4 litres 25 gm/1 oz butter or olive oil About 1kg (2 lbs) mixed vegetables eg. 2 onions, 3 sticks of celery, 2 carrots, 2 broccoli stalks 5 garlic cloves – don’t need to peel them, just cut up 12 peppercorns 2 bay leaves bunch of parsley, or just the stalks a few sprigs of thyme, or 1 tsp dried Scrub and roughly chop the vegetables. Melt the butter in a large […]
Chicken stock
Deb
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings (Note: Free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.) gizzards from one chicken (optional) 2-4 chicken feet (optional **) 4 quarts cold filtered water 2 tablespoons vinegar 1 large onion, coarsely chopped 2 carrots, peeled and coarsely chopped 3 celery stalks, coarsely chopped 1 bunch parsley ** In […]
Beef stock
Deb
about 4 pounds beef marrow and knuckle bones 1 calves foot, cut into pieces (optional) 3 pounds meaty rib or neck bones 4 or more quarts cold filtered water 1/2 cup vinegar 3 onions, coarsely chopped 3 carrots, coarsely chopped 3 celery stalks, coarsely chopped several sprigs of fresh thyme, tied together 1 teaspoon dried green peppercorns, crushed 1 bunch parsley Place the knuckle and marrow bones and optional calves foot in a very large […]
Fish stock
Deb
3 or 4 whole carcasses, including heads, of non-oily white fish (eg. NZ: cod, terakihi or gurnard; US: sole, turbot, rockfish or snapper) 2 tablespoons butter or olive oil 2 onions, coarsely chopped 1 carrot, coarsely chopped several sprigs fresh thyme several sprigs parsley 1 bay leaf 1/2 cup dry white wine or vermouth 1/4 cup vinegar about 3 quarts cold filtered water Ask your fish seller to get you some fish heads and bones. If […]
Curried Carrot Cashew soup
Deb
1 Tablespoon butter or olive oil 1 large onion, chopped 1 Tablespoon curry powder 3 cups chicken or vegetable stock (or can use filtered water) ½ to 1 teaspoon sea salt (depending on saltiness of stock) 500g (about 4-6) carrots, chopped 1 cup “crispy” cashews Melt the butter in a large saucepan on about ½ heat. Meanwhile, chop up the onion. Fry in the butter for a couple of minutes, then add the curry powder […]
Pork and sage patties
Deb
500gm (1 lb) pork mince 1-2 cloves garlic, chopped finely or minced 1 tsp sea salt 1 tsp dried sage Mix well together. Form into 4 patties. Flatten as much as possible. Pan fry in a little butter or olive oil till one side is nicely browned. Turn and cook on the other side till browned. With pork, always make sure it’s cooked all the way through. Goes nicely with steamed carrots and broccoli, and […]
Lamb, mango and parsnip patties
Deb
1 kg minced lamb 1 Tbs fresh sage, chopped (or 1 tsp dry) 1 Tbs fresh basil, chopped (or 1 tsp dry) 1 small red onion, chopped finely ½ cup fresh mango, diced 2 parsnips, diced and steamed till tender 4 cloves garlic Mix well together. Form into 6 patties. Panfry or grill for 4-5 minutes each side. Serving ideas: As a hamburger. Mix a little sweet chilli sauce with some homemade mayo, as a […]
Savoury mince
Deb
1 Tbs extra virgin olive oil onion, chopped 3 cloves garlic, chopped or crushed Grated or finely chopped vegetables of your choice: eg. carrots, zucchini, broccoli 500-600gm beef or lamb mince 1 tsp sea salt 2 Tbs tomato paste 1 tsp Italian or Mixed dried herbs (or 1 Tbs mixed fresh herbs, if you have them) Sauté the onion and garlic in the olive oil for a couple of minutes. Add the vegetables and sauté […]
Liver and Onions
Deb
Before you grimace and skip to the next section, remember that organ meats have lots of advantages. Most importantly, they are full of nutrients, including some that are hard to find in other foods. The societies studied by Weston Price prized the organ meats and the fat above other parts of the animal. I recommend eating them at least once a week. Because it is so high in nutrients, a kilo of liver goes a […]