Brining Vegetables

As well as showing us how to brine olives, my friend showed us how to brine vegetables. This is what she told us: Different sites online have varying recipes & methods for brining vegetables. My mother-in-law made a salt and water solution only. Brine excess garden produce such as carrots, celery, cabbage, lebanese cucumbers, capsicums, beans. Boil a 2% salt/water solution and allow to cool. Link to brine calculators here. Pour boiling water over a […]

Brining Olives

I never knew this, but olives straight off the tree are too bitter to eat. But some clever folk, back in the day, discovered that they can be cured by being soaked in salty water. Probably in sea water back then. Maybe in sea water in some places still today. After 10-12 days, they become delicious. A friend in our area has three olive trees, and she invited some of us over to show us […]

Cheesy stuffed mushrooms

A new dish I tried over Christmas was cream cheese stuffed mushrooms.  A long time ago, I came across a recipe for mushrooms stuffed with feta and red onion, and this is a variation on that. It’s pretty simple really. But the trick I learned is how to prep the mushrooms before stuffing them. I bought a 400gm tray of smallish brown mushrooms, but the amount of stuffing would have filled probably 500gm. The important […]

Warming Soup for Fall (Autumn) or Winter

A good way to utilise the bounty of warming vegetables from your late summer garden. If you’re doing any dietary protocol that encourages bone broths, here is a tasty way to have your daily soup. This recipe is compatible with any whole food diet including Paleo, GAPS, SCD, and is gluten, grain and dairy free. It’s not vegetarian, as the nourishment of the bone broth is one of the important healing benefits of it. But […]

EASY no-starch, dairy free PUMPKIN & CASHEW BREAD recipe

Suitable for GAPS, SCD, Paleo, gluten free, dairy free or low carb diets This is my favourite GAPS bread, and really it’s more like eating cake. It’s not ketogenic or very low carb, but it’s much lower than typical breads. You can dress it up or down, make it savoury or sweet. It goes well with soup to make a meal more substantial. For a recent choir trip, I made it into muffins and filled […]

Paleo Cottage Pie (low carb, nightshade free)

This is made without nightshades, and is low carb. There are vegetarian, dairy free and other options below. You may have seen recipes using cauliflower for pizza bases, or for faux “rice”, now here’s a recipe using it for mashed potato, or as some say “faux-tato”. This recipe was developed for a person who reacts to nightshades, so has no potato, tomato or peppers (bell peppers, capsicum, chilli peppers, cayenne, paprika). Meat layer • 400-500gms ground […]

Spinach Roulade

Serves 4 as an entree, or 2 as a light meal with salad or cooked veges A spinach roulade is a classic dish that can be varied by using different fillings. The mozzarella and tomato version, which is good either hot or cold, comes from Rose Elliot’s Vegetarian Kitchen. A couple of other variations have been included. The variations with tomato look very festive and would make a nice Xmas entrée or side dish. The […]

Meat & Vegetable jerky

The original idea for jerky that has vegetables in it as well came from Pantry Practitioner. We’ve just started making it regularly again and have made a few minor adjustments, so here they are. Firstly, she uses an Excalibur dehydrator, which comes with nice flat square trays which are easy to line with baking paper. We have a different type of dehydrator, an Ezi Dry, which is round with a central hole. You can buy solid […]

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 […]

Twice Baked Pumpkin

Ya know, I’ve never been that fussed on pumpkin. I love butternut pumpkin in soup, but the usual big grey pumpkin leaves me cold. But there are 4 ways that I actually quite like it – which is good, cos it’s such a handy GAPS vegetable. The first is in bread or cake – I’ve already posted recipes for Cashew Bread and Coconut Almond bread, which both have pumpkin as an optional ingredient. The other 3 are “Twice baked pumpkin”. […]

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 […]

Sauerkraut Salad

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 […]

Cabbage and Apple

A couple of weeks ago, we went to an event hosted by Simply Good Food, our local CSA (Community Supported Agriculture). One of the growers, Frank van Steensel, was so eloquent about the superior nutrition of vegetables grown properly in nutrient dense soil, that it reminded me that there are not many vege recipes on this blog, yet… So let’s get started with our favourite cabbage recipe – Red Cabbage simmered with apples and onions. […]

Winter Warmer Soup

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 […]

GAPS Baked Beans

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 […]

Fermented cabbage juice

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 […]


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 […]

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, […]

Beetroot, carrot and celery juice

Beetroot juice is considered one of the most powerful cleansing and blood-building juices available. It contains four important vitamins and nine essential minerals including small amounts of iron. Beetroot juice has been used in the treatment of kidney and bladder disorders, gallstones, jaundice, gout, constipation, anaemia, menstrual problems & cancer. For the best flavour, juice the small, young beetroot. If you juice the beet tops you will get a good amount of chlorophyll, vitamins A […]

Beet Kvass (Makes 2 quarts)

From Nourishing Traditions, by Sally Fallon ~3 medium or 2 large organic beetroot, peeled and chopped up coarsely 1/4 cup whey 1 tablespoon sea salt filtered water This drink is valuable for its medicinal qualities and as a digestive aid. Beets are just loaded with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment far kidney stones […]

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 […]

Broccoli And Carrots, With Cashew Sauce And Rice (Serves 4)

Brown rice, cooked in stock 1 Tbs butter or extra virgin olive oil 1 onion, peeled and chopped 1 cinnamon stick, broken small knob of fresh ginger root 1 garlic clove, crushed 6-8 cardamom pods 1/2 tsp turmeric 150g (1 cup) crispy cashew nuts 250ml water (or chicken or vegetable stock) salt and freshly ground black pepper 1-2 tbls lemon juice (optional) 450g (1 lb) broccoli, or combination of broccoli and carrot 3 hours before […]

Stuffed Lentil loaf

Lentil layer: 8 oz (225g) red lentils 2 Tablespoons whey (or lemon juice) 1 oz butter 2 Tablespoons lemon juice 1 teaspoon sea salt 1 teaspoon paprika Onion layer: 1 oz butter (or olive oil) 2 large onions, chopped 2 Tablespoons chopped fresh sage, or 2 teaspoon dried Mushroom layer: 2 Tablespoons butter (or olive oil) 4 large brown mushrooms 1 teaspoon sea salt Topping: ½ cup tasty cheese – and/or 3 Tablespoons breadcrumbs ~In […]

Black bean chilli with roasted vegetables

250g/9oz black turtle beans, soaked overnight and then drained 6 tbsp extra virgin olive oil 1 onion, finely chopped. 2 cloves garlic, crushed 1 green chilli, finely chopped 1 tsp chilli powder 1/2 tbsp ground cumin 1/2 tbsp chopped oregano 1 litre/1 3/4 pints chicken or vegetable stock 3 tomatoes, peeled and diced 1 green pepper, finely diced salt and freshly ground black pepper 675-900g/1.5 -2lb assorted vegetables suitable for roasting, such as kumara, pumpkin, […]