The easiest way to store and use ginger root

Are you sick of throwing away shrivelled up ginger root? Freeze it instead. I came across this tip a couple of years ago, and it transformed my use of ginger. I used to buy fresh ginger for recipes, and then later throw away the remains in a very sad state. I also always found it difficult to grate up in the fresh state as it’s rather stringy. There are a bunch of websites out there […]


Basic recipe from Nourishing Traditions, by Sally Fallon Mix together in food processor till well blended : 1 whole egg, at room temperature 1 egg yolk, at room temperature 1 Tbs whey (optional) 1 ½ Tbs lemon juice generous pinch of sea salt 1 tsp Dijon style mustard With the motor running, add one drop at a time: ¾ cup extra virgin olive oil Once about a 1/3 of the oil has been added, you’ll […]


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 […]

Beetroot dip

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 […]


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 […]


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 […]


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 […]

Tomato ketchup sauce

This is based on the Ketchup recipe from Nourishing Traditions, reduced to a smaller serving and with alternative sweeteners. 280ml (1 ¼ cups) tomato paste, preferably organic, with no added salt or other additives 20ml (4 tsp) whey 5ml (1 tsp) fine sea salt 40ml (8 tsp) maple syrup or rapadura or other dehydrated cane juice pinch of cayenne pepper 40ml (8 tsp) fish sauce Mix together well. Put into a jar, leaving about an […]

Tahini spread/sauce

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

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. […]

Lemon honey

Also known as lemon curd or lemon cheese. The traditional recipe uses white sugar, of course, but it converts easily to rapadura or other dehydrated sugars, or honey. Honey gives you a more usual look, but the flavour of both is great. Try a small mix (one lemon) first to see how you like it. A standard batch uses 3 lemons. 1 lemon – juice, and grated rind Large batch: 3 lemons 1 oz butter: […]

Cultured cream

There are several ways you can culture cream at home, depending on what you have available. 450ml (1 US pint) cream – preferably raw, organic and grass fed, but pasteurised will do. Don’t use UHT cream though One of these starters: about 4 Tbs kefired milk 3 Tbs Caspian sea yoghurt (or any of the room temperature yoghurts) 1 Tbs kefir grains 1 Tbs commercial crème fraiche 1 Tbs cultured buttermilk 1 Tbs piima (or […]

Pickled Beetroot (Beets)

A one-litre (one-quart) jar with an airtight lid 6 med beetroot (about 750 gms, or 1 lb 10oz) 2 Tbs whey ½ Tbs sea salt ½ cup filtered water Beetroot is full of vitamins and minerals, so we want to cook them in a way that will keep these in the roots. One way is to prick several times with a fork, then bake in a low oven (150C or 300F) for about 3 hours, […]


2 avocados 1 Tbs lemon or lime juice ½ ripe tomato, deseeded and chopped finely ½ red onion, chopped finely 2 cloves garlic, crushed ¼ tsp sea salt First make sure your avocados are at the right stage of ripeness. Gently press the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there […]

Fermented vegetable juice

This recipe came from the Native Nutrition board. Commercial vegetable juice can be used (about 1 ½ litres/quarts), as long as it doesn’t contain preservatives, but freshly juiced is better. 6 large tomatoes 1 small beetroot (beet) 4 carrots 2 celery stalks 1/2 bunch of spinach 2 garlic cloves 2 lemons tabasco sauce to taste 1 Tbs sea salt 4 Tbs whey Juice the six vegetables and the lemons. Mix together with the rest of […]

Baked Beans

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 […]

Roast turkey, with gluten free stuffing 

Cranberry stuffing (make the previous day or earlier in the day) 1/3 cup rice, millet or quinoa 2 tsp whey or lemon juice 1 cup water 1/3 cup water (or use turkey or chicken stock for more flavour) 1 Tbs butter (or olive oil) a little sea salt 2-3 Tbs dried or frozen cranberries 1 lemon 1 small onion 1 clove garlic 2 Tbs butter (or olive oil) a few fresh sage leaves, finely chopped some […]

Basic Salad Dressing

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

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 […]


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 […]

Quinoa “tabbouleh”

Serves 4-8 First, a recap on cooking the quinoa. Measure out a cup of quinoa and rinse well. Soak for 12 hours in ¾ cup of warm water, plus 2 Tbs whey. Add another ¾ cup and bring to the boil. Simmer, stirring often, till the water is all absorbed and the quinoa is soft. Fluff up with a fork to seperate the grains. This will make about 2 ½ cups. Mix about ½ cup […]

Vegetable stock 

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

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

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

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 […]