The GAPS ‘dairy introduction structure‘ promotes introducing whey first followed by yoghurt and then Kefir. When introducing any of these, we do it methodically by first conducting the ‘food sensitivity test‘ first, followed by adding small amounts at a time added to other food to ensure they are well tolerated. This approach is used because […]
Introducing Dairy The GAPS ‘dairy introduction structure’ promotes introducing whey first followed by yoghurt and then Kefir. When introducing any of these, we do it methodically by first conducting the ‘food sensitivity test’ first, followed by adding small amounts at a time added to other food to ensure they are well tolerated. This approach is […]
Introducing Dairy The GAPS ‘dairy introduction structure’ promotes introducing whey first followed by yoghurt and then Kefir. When introducing any of these, we do it methodically by first conducting the ‘food sensitivity test’ first, followed by adding small amounts at a time added to other food to ensure they are well tolerated. This approach is […]
This recipe is primarily a yoghurt recipe, however we will continue with a second set of instructions to produce some whey which should be introduced first on the introduction diet. Using the same instructions here to make yoghurt, you can also make what Dr Natasha refers to as Creme Fraiche (sour Cream) This is in- […]
| Cook Time | 24 - 30 Hours |
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If you are unable to find raw milk, be sure to select organic full cream milk from grass fed cows and follow these steps at the beginning of the recipe.
1. Pour milk into a large saucepan and very slowly bring the pasturised milk close to boiling (approximately 80-90°C) in a stainless steel saucepan & stir occasionally. (Try not to boil too fast as it may burn) By bringing the milk close to boiling point (no higher than 80°C) you destroy any bacteria which may be lingering in the milk that can interfere with the fermentation process. It is important not to boil the milk as it will change its taste. (Boiling point is set at 100°C).
2.Take the saucepan off the stove and set aside to cool down. You can cool it down faster by filling your sink with cold water and ice and submerging the base of the saucepan in the cold water. Keep an eye on the thermometer until it reaches between 38-45°C.
3. After the milk has cooled to 38-45°C, you may add your yoghurt starter. If you are using a powdered culture or synbiotic starter, be sure to first stir the powder into 15mls of milk in a separate sterilised cup to ensure that the starter does not clump and then add it to the remaining milk and stir well. It is important to stir the starter well so that it blends and mixes with the all the milk. You can do this slowly and gradually with a whisk. IMPORTANT: Make sure you add the yoghurt or starter after it has cooled down between 38 – 45˚C and not any hotter or it will kill the beneficial bacteria. When the culture is mixed well, pour the milk into a glass pyrex jug because the spout on the jug will make easier to pour into the yoghurt making jars.
Continue with the remaining cooking instructions from this recipe from step 4 onward.
IMPORTANT: Make sure you add the yoghurt or starter after it has cooled down between 38 – 45˚C and not any hotter or it will kill the beneficial bacteria.
If you have a true dairy allergy, you may make yoghurt with nut milk or coconut milk. Please refer to our recipes on how to make these.
What yoghurt maker is best?
The Wholesome me yoghurt maker was specifically designed for GAPS
Introducing Raw Vegetables in Stage 5 of the GAPS Introduction Diet Intervention instructions: Add raw vegetables starting from the following: 1. Softer parts of lettuce and cucumber 2. When the above two vegetables are well tolerated, start adding other raw vegetables such as carrot, tomato, onion, cabbage, capsicum, celery etc. Points • Refer to Clinic […]
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Monitor stools: If diarrhoea returns or becomes a new concern, your patient is not ready for this food and should remain on the step prior for longer.
How do you like your eggs? The GAPS Introduction Diet introduces soft boiled eggs first in stage two followed by scrambled or fried in stage 3. Relatively simple this recipe can be adjusted to suit the individual in terms of sunny side up and sunny side down, however the important thing to remember is to […]
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The GAPS Introduction Diet introduces scrambled eggs or fried eggs in stage three. This is a simple and very quick recipe requiring very little preparation. The ingredients contain only egg with a little ghee for cooking, however for more fluffier eggs, you can add a couple of tablespoons of sour cream or kefir. Print Recipe […]
| Prep Time | 2 minutes |
| Cook Time | 3 minutes |
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When on the Full GAPS Diet, if digestion has improved you may introduce onion and celery to the mixture as well.
Serve ripe avocado daily with every bowl of soup and with meats and fish. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come […]
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Eggs are the easiest food to digest and their nourishment has been compared to breast milk because it can be absorbed almost 100 percent without needing digestion. Egg yolks provide many amino acids, vitamins (B1, B2, B6, B12, A, D & biotin), essential fatty acids, magnesium and zinc among many others. Eggs are particularly high […]
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Sauerkraut is a condiment suggested to be eaten as a side dish whenever meat is consumed and especially at the end of the day when the body’s enzyme storage is depleted having already been expended on previous meals earlier in the day. The evening meal is often the most difficult for people who suffer from […]
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Optional: It is also nice to add a little grated carrot to your sauerkraut.
Adapted and inspired by the craft of Amy Sue, these delightful liquorice wheels taste like the real deal and send your kitchen into a frenzy with the adorable liquorice aroma that sets your patience to the test. With another dehydrator recipe, you will be left with your mouth watering whilst these nutritious treats take time […]
| Prep Time | 40 Minutes |
| Cook Time | 12 Hours |
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Compared to the other stocks, fish stock is easier to make because there is no roasting or long cooking times required. The DHA and EPA make this stock more beneficial than other meat stock. These Omega-3 fatty acids are the most important nutrients for brain function. Fish stock will produce it’s own gelatin and other […]
| Prep Time | 30 Minutes |
| Cook Time | 2-4 Hours |
| Passive Time | 30 Minutes |
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3 litre pot
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Basic Ingredients
Fish Meat and Bone
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Storing your stock properly will be key! In the fridge it lasts up to 7 days so it is best to purchase freezer safe storage containers to keep you stock on hand. I recommend purchasing a dozen or more Wide Mouthed Freezer Safe Mason Jars. These will allow you to have stock on hand within minutes because the wide opening allows the stock to slide straight out after running the bottom of the jar under hot tap water for a few minutes to loosen it up. This can be added directly to the cook pot for use. If you freeze in other glass jars, the stock will not slide out and you will have to wait for it to defrost. Other glass jars are not freezer safe and you can easily destroy an entire batch with glass cracking in the freezer or from the change in temperature when running them under hot water to loosen them. These jars are supplied at our Online GAPS Shop
Fish frames with fish heads intact, including skin and fins (no fish meat required).
The fish flesh contained in the heads of the fish will produce the necessary gelatin and essential minerals for this recipe. If you use the whole fish including the fish flesh to make the stock, the fish will fall apart and begin to disintegrate into the stock, clouding the stock and making it messy. The meat is better saved for an enjoyable meal separately. And of course this is very resourceful, sustainable and satisfying to get use out of every part of the animal you’re eating.
If you are aiming to make a tasty fish stock, select bones from white fish such as bass, cod and flat fish. Bones from oily fish such as salmon, mackerel or tuna are very fatty (which is ideal for GAPS) but they can impart a greasy and unpleasant taste for people who are getting used to fish stock. Having said this, fatty fish are preferred sources for the GAPS diet.
The fish bones must be cleaned of any blood and gills as these will impart a nasty, bitter taste and cloud up your stock. Fish heads add a lot of flavour and contain a lot of gelatine which will give body to your stock, but make sure they are thoroughly cleaned (and always remove the gills). A good way of cleaning the bones is to run them under a cold tap and leave them to soak in the water to allow impurities to float the surface (which you can then skim and discard).
Contrary to popular belief meat, fish and organ meats like liver and kidney have the highest contents of vitamins, amino acids nourishing fats, many minerals and other nutrients which we need in order to be adequately nourished.
Low fibre is the aim initially (especially for people who have profuse watery diarhoea), however if you are more prone to constipation, you can add onion, celery and cabbage to the stock for more flavour.
https://shop.gapsaustralia.com.au/freezer-safe-mason-stock-storage-jar-475ml/