Liquorice Wheels

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 […]

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Liquorice Wheels
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Prep Time 40 Minutes
Cook Time 12 Hours
Servings
Prep Time 40 Minutes
Cook Time 12 Hours
Servings
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Instructions
  1. Prepare 3-4 dehydrator trays with teflex sheets and put them aside.
  2. Remove the pits from your dates (this is easier when they are at room temperature).
  3. Grind your star anise with a mortar and pestle to a very fine powder (or use anise spice ready prepared).
  4. Add the dates to the food processor or thermomix and add the water and vanilla extract. Process the dates until they form a smooth paste. You may need to run a spoon down the sides a few times to ensure there is an even blend during the processing. When a smooth paste has formed, add the ground anise spice and briefly blend again to ensure it is all mixed evenly.
  5. Add the paste into a piping bag to create long smooth tube like lines. Keep the nozzle end close to the sheets to avoid creating wiggly lines. You may need a little practice first to see what I mean but don't worry if they are not perfect, they are still going to taste great and once they can be smoothed out slightly during the coiling process.
  6. Place the trays in the dehydrator at 115 degrees for approximately 12 hours or until they are ready for shaping but not completely done. Make sure you do not over do it. Some may need to dehydrate less than this and others may need to dehydrate a little longer.
  7. When the liquorice is pliable enough to shape into coils, gently roll them on the dehydrator sheet to un-stick them from the sheet. Start shaping your coils by starting from one end continue to curl them flat on the dehydrator sheet. (They are a little easier to do this if you take the sheet off the tray and lay the sheet flat on the bench).
  8. When the coils are tightly bound, place them onto the dehydrator mesh sheet (without the teflex sheet) to complete the drying process at the same temperature for another 8 hours. The time may differ at times requiring more or less time on different occasions. You know they are ready when they are dry and not sticky.
  9. Don't over dry them to the point that unwinding the coil causes the wheel to break.
  10. Individually wrap your liquorice wheels in baking paper and pin with a staple. If you want to get fancy, you can add your own label and put them in a special bag to give as a special gift made with love.
  11. Alternatively you can make the same recipe in one flat leather slab and cut them with scissors and roll them up. I call these Liquorice Leather Rolls. These take much less time and are easy to wrap and roll. 🙂

Cookies & Caramel Cream

Caramel Cream Barrels of pure joy.  Love at first Bite!!!  This little treat creates a burst of flavour to enjoy with the sound of a crack with the first bite followed by pure enjoyment.  Ok, I am in love with this little creation and hope you are too.  Enjoy.     Print Recipe Cookies & […]

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Cookies & Caramel Cream
This recipe is appropriate for people who are following the Full GAPS Diet.
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Prep Time 1 Hour
Passive Time 4 - 6 Hours
Servings
Cups
Ingredients
Caramel Cream Filling
Nut Sprinkles
Prep Time 1 Hour
Passive Time 4 - 6 Hours
Servings
Cups
Ingredients
Caramel Cream Filling
Nut Sprinkles
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Instructions
Biscuit Bottom
  1. Pre-heat oven to 150 degrees Celsius for 10 minutes (no hotter)
  2. Mix all ingredients in a bowl with a spoon, followed by massaging all the contents and squeezing the ingredients in your hands where you can feel the mixture starting to stick together and form shape. Depending on the consistency of the mixture, add more nut butter or coconut oil if it is too dry or more nut flour if it is too moist. You want to create a cookie dough so keep mixing and squeezing the contents with your hands so that the mixture can form a big ball ready for making smaller balls.
  3. When you have rolled the cookie mixture into a ball on the bench top, pinch a section of the dough and roll the section into a ball approximately 4cm in width. Continue this until you have 24 balls ready.
  4. Place each ball into mini round cardboard baking cups. These will be used as the mold for the entire cheesecake and they should be 5cm wide measured from the bottom.
  5. Press the first layer with your thumb by pushing the ball down flat to make a base in the bottom of the cup ensureing it reaches all the sides with good coverage.
  6. Place the baking cups onto a baking tray and place the tray in the preheated oven at no more than 150 degrees Celsius for 10 minutes, keeping a close eye on them to ensure they do not burn. Almond flour burns easily so do not cook any higher than 150 degrees Celsius.
  7. Remove the tray from the oven after 10 minutes and let the cookies cool for 5 minutes and then place them in the fridge for 15 minutes to cool whilst you prepare the next layer.
Caramel Cream Filling
  1. After soaking the Midjool dates for 20 minutes, add them to the thermomix or food processor with the remaining caramel Cream filling ingredients except for the gelatin powder and water.
  2. Mix on a medium to high speed to combine all the ingredients to make a smooth sauce like consistency whilst occasionally stopping to wipe down the sides with the spatula to ensure all the ingredients are blended together evenly.
  3. Place the gelatin powder in a small bowl or cup and add the warm water stiring well to make a consistency similar to apple sauce. Add this to the mixture in the thermomix and blend well.
  4. Remove the baking cups from the fridge and add a spoonful of the mixture until all the ingredients is evenly dispersed in each cup.
  5. With the back of a teaspoon, level out the cream centre so that it is reasonably flat and place the cups in the freezer for 15-20 minutes.
Nut Sprinkles
  1. Place the nuts in the thermomix or blender to chop into the size you prefer to add as a nut sprinkle layer. I like to make ours a little bit chunky. You can also chop them if you wrap them inside a tea towel and bang them with a wooden rolling pin.
  2. Sprinkle the nut mix evenly over the top of the coconut cream filling until distributed evenly in all 24 cups.
Chocolate Top
  1. Simmer some water on a low heat in a saucepan and place a glass bowl over the simmering water. I like to use a pyrex jug (size measures 4 cups) for this as it works nicely to pour the ingredients later.
  2. Add the cacao butter to the glass bowl and melt the cacao butter completely. (CAUTION: Keep the heat at a low temperature so that the steam does not cause any water residue within the glass bowl and make sure all your utensils and materials do not have any water on them because any water contaminating the mixture will cause lumps and clumps and spoil the smooth chocolate result).
  3. Once melted, turn off the heat and add the cocao powder gradually whilst stirring continuously with a bone dry whisk until mixed well with no lumps. Add honey and vanilla essence and continue to whisk. Let the chocoloate topping cool for 5 minutes.
  4. Pour chocolate mixture over the top and remember to allow some of the nuts to be exposed at the tops. This gives it character and encourages you not to over fill the top layer. Aim not to make the top layer too thick or it will make it difficult to bite into.
  5. Refrigerate for 4 - 6 hour to fully set.
  6. When all ingredients have set, you can tear the cardboard paper cups and slowly remove the cheesecake medallions from the cup casing to expose them for serving. I recommend you keep them in the baking cups until you are ready to serve or eat.

Coconut Vanilla Fudge

This recipe will show you how to make your own sensational additive free chocolate. CONTAINS NO nuts, dairy, sugar, eggs or other additives.With a soft fudge coconut cream and vanilla flavoured centre, slightly coated in homemade dairy free chocolate, these old family favourites will be consumed quickly in our home. You can make them rough […]

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Coconut Vanilla Fudge
This recipe is appropriate for people who are following the full GAPS Diet and who do not have serious digestive issues.
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Prep Time 35 Minutes
Passive Time 45 Minutes
Servings
Slices
Ingredients
Coconut Cream Filling
Prep Time 35 Minutes
Passive Time 45 Minutes
Servings
Slices
Ingredients
Coconut Cream Filling
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Instructions
Cococnut Cream Filling
  1. Mix all coconut meat ingredients in a saucepan on medium heat until all ingredients is well combined and melted and then mix in a food processor to grind the dessicated coconut a little finer.
  2. Line a 8×6 inch dish with bleach free baking paper and pour the ingredients into the dish and push down flat.
  3. Place the coconut meat mixture dish into the freezer and leave for 4 hours or overnight.
  4. When the mixture has set hard, pull the sides of the baking paper up to pull out the coconut mixture out of the dish and place it on a chopping board. With a long sharp knife, carefully cut the coconut fudge middle meat into even squares.
  5. Place the squares into a container with a lid back into the freezer for preparation for the chocolate coating step.
Choc Coating
  1. Simmer some water on a low heat in a saucepan and place a glass bowl over the simmering water. Add the cacao butter to the glass bowl and melt the cacao butter completely. (CAUTION: Keep the heat at a low temperature so that the steam does not cause any water residue within the glass bowl and make sure all your utensils and materials do not have any water on them because any water contaminating the mixture will cause lumps and clumps and spoil the smooth chocolate result).
  2. Once melted, turn off the heat and add the cocao powder gradually whilst stirring continuously with a bone dry whisk until mixed well with no lumps. Add honey and vanilla essence and continue to whisk.
  3. When the mixture is lovely and smooth it is ready for the coconut meat fudge dipping.
Coating with chocolate
  1. Take the chopped coconut meat squares from the freezer and place one square on top of a fork.
  2. Dip the square into the chocolate so that it covers only half of the slice. (you can cover the entire slice if you want to and this can be done by dropping it into the choc mixture and then lifting it with the fork from the bottom and let the excess chocolate drip off.
  3. The cold coconut squares will start to harden the outer layer of chocolate as you lay the squares down onto some bleach free baking paper on a tray to set.
  4. Place the choc covered squares into the fridge for 10 minutes to set. These are reasonably stable at room temperature.
Recipe Notes

OPTIONAL: You may wish to add a teaspoon of organic mint flavour to the mixture if desired.

Crunchy Nut Seed Fruit Combo Bites or Bars

This recipe is a favourite and can resemble a crunchy nut and seed fruit bar or equivalent bite sized snack. When I make the bars, I tend to spread the ingredients into a thickness similar to a museli bar but when I like to make smaller bite sized pieces, I spread the ingredients further to […]

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Crunchy Nut Seed Fruit Combo Bites or Bars
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Instructions
  1. You may wish to lightly grind some of the nuts to break them up a little but they can be left as they are
  2. Soak all seeds and nuts overnight and rinse them under filtered water in a sieve
  3. Combine and mix all ingredients with your hands or a big spoon in a bowl
  4. The flax seed may need a little more draining in a sieve before you add them to the remaining of the ingredients. These will work as a binding agent to keep all your ingredients together.
  5. When all is combined simply spread the ingredients on a dehydrator sheet (1 cm thick) and Dry at 135 degrees F or 57 ◦C for 20-24 hrs
  6. You may dehydrate for longer if you want a crispier result or intend to make thicker nut/seed bars
  7. When completed, simply break into bite size snacks or cut specific portions with a knife. You may also wish to break it up further to make a muesli mix for breakfast with your yoghurt.
  8. You can explore any nut fruit and seed combo that you desire. Enjoy!

Choc Top Minty Moments – Cheesecake Medallions

This recipe is an absolute delight if you love chocolate and mint with a splash of coconut cream flavour on a delicious crumbly biscuit bottom.  If you don’t like mint, simply leave that out of the recipe.  Although this recipe is not difficult, it does take some time to prepare but the time taken is […]

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Choc Top Minty Moments Cheesecake Medallions
This recipe is appropriate for people who are following the Full GAPS Diet.
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Prep Time 1 Hour
Passive Time 40 Minutes
Servings
Cups
Prep Time 1 Hour
Passive Time 40 Minutes
Servings
Cups
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Instructions
Biscuit Bottom
  1. Pre-heat oven to 150 degrees Celsius for 10 minutes (no hotter)
  2. Mix all ingredients in a bowl with a spoon, followed by massaging all the contents and squeezing the ingredients in your hands where you can feel the mixture starting to stick together. Depending on the consistency of the mixture, add more nut butter or coconut oil if it is too dry or more nut flour if it is too moist. You want to create a cookie dough so keep mixing and squeezing the contents with your hands so that the mixture can form a big ball ready for making smaller balls.
  3. When you have rolled the cookie mixture into a ball on the bench top, pinch a section of the dough and roll the section into a ball approximately 4cm in width. Continue this until you have 20 balls ready.
  4. Place each ball into mini round cardboard baking cups. These will be used as the mold for the entire cheesecake and they should be 5cm wide measured from the bottom.
  5. Press the first layer with your thumb by pushing the ball down flat to make a base in the bottom of the cup ensureing it reaches all the sides with good coverage.
  6. Place the baking cups onto a baking tray and place the tray in the preheated oven at no more than 150 degrees Celsius for 10 minutes, keeping a close eye on them to ensure they do not burn. Almond flour burns easily so do not cook any higher than 150 degrees Celsius.
  7. Remove the tray from the oven after 10 minutes and let the cookies cool for 5 minutes and then place them in the fridge for 15 minutes to cool whilst you prepare the next layer.
Mint Cheescake Layer
  1. Soak cashews in water for 20 minutes and then rince them and drain off the water.
  2. Add Cashews to the thermomix or strong mixer and mix on a high speed to break down the nuts into a flour like consistency.
  3. Add coconut oil and coconut milk to the mixture and continue to blend whilst occasionally stopping to wipe down the sides with the spatula to ensure all the ingredients are blended together evenly.
  4. Add honey, vanilla essence, mint flavour and mint leaves. The mint leaves are optional because they do require a lot of blending and pulsing to break them down into a paste along with the nut and coconut mixture. They do contribute slightly to the flavour and add some colour.
  5. If you wish to add more colour, add the spirulina powder.
  6. Continue to mix and blend whilst occasionally stopping to wipe down the sides with the spatula to ensure all the ingredients are blended together evenly. Keep blending until you establish a nice creamy like texture.
  7. Remove the baking cups from the fridge and add a spoonful of the mixture until all the ingredients is evenly dispersed in each cup.
  8. With the back of a teaspoon, level out the mint layer so that it is reasonably flat and place the cups in the freezer for 15 minutes.
Coconut Cream Layer
  1. Mix all coconut meat ingredients in a saucepan on medium heat until all ingredients is well combined and melted
  2. Remove from stove and mix ingredients in a food processor to grind the desiccated coconut a little finer.
  3. Add a spoonful of the mixture
  4. With the back of a teaspoon, level out the mint layer so that it is reasonably flat and place the cups in the freezer for 15 minutes.
Chocolate Top
  1. Simmer some water on a low heat in a saucepan and place a glass bowl over the simmering water. I like to use a pyrex jug (size measures 4 cups) for this as it works nicely to pour the ingredients later.
  2. Add the cacao butter to the glass bowl and melt the cacao butter completely. (CAUTION: Keep the heat at a low temperature so that the steam does not cause any water residue within the glass bowl and make sure all your utensils and materials do not have any water on them because any water contaminating the mixture will cause lumps and clumps and spoil the smooth chocolate result).
  3. Once melted, turn off the heat and add the cocao powder gradually whilst stirring continuously with a bone dry whisk until mixed well with no lumps. Add honey and vanilla essence and continue to whisk.
  4. Remove the baking cups from the freezer and pour chocolate mixture over the top until all the ingredients is evenly dispersed in each cup to provide good coverage as the top layer. Try not to make the top layer too thick to make it easier to bite into the cheesecake.
  5. Refrigerate for 1hour to set.
  6. When all ingredients have set, you can tear the cardboard paper cups and slowly remove the cheesecake medallions from the cup casing to expose them for serving. I recommend you keep them in the baking cups until you are ready to serve or eat.

GAPS Ginger Cookies

These cookies are not your usual ginger snaps because they are light and airy to bite into.  They are great on their own for a snack but make for the perfect combo with a cup of GAPS Ginger Tea.  If you had your heart set on a crispy cookie that looks just like the one […]

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GAPS Ginger Cookies
This recipe is appropriate for people who have reached stage 6 of the Introduction Diet and the Full GAPS Diet
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Prep Time 15 Minutes
Cook Time 15 Minutes
Passive Time 7 Hours
Servings
Cookies
Ingredients
Prep Time 15 Minutes
Cook Time 15 Minutes
Passive Time 7 Hours
Servings
Cookies
Ingredients
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Instructions
Preparation
  1. Preheat oven to 150˚C and prepare one large or two medium stainless steel trays by lining them with (bleach free) baking paper.
Mixing and Baking the Cookies
  1. Add all the ingredients into a bowl (except for the desiccated coconut and bicarbonate of soda).
  2. Mix the mixture with electric beaters or other mixer/thermomix. I used electric hand held beaters for this recipe.
  3. When well combined, add the desiccated coconut and add the bicarbonate of soda last.
  4. Spoon a tablespoon of mixture neatly onto the prepared lined baking trays and pat gently with the flat of one finger so that the mixture resembles a rounded semi-flat shape.
  5. Place the baking tray into the preheated oven and bake for 15 minutes. Do not be tempted to cook longer than this as the cookies will burn. If your oven tends to cook quickly, you may want to remove them sooner. The edges and tops should be browned but not burnt.
  6. Once removed from the oven, carefully slide the liner off the tray and onto a cooling tray with the cookies still in place. Let them cool this way for ten minutes to allow the cookies to cool. DO NOT try to pick them up as they will be soft and fall apart.
  7. When they are cool to touch and are becoming more solid, remove the paper lining under the cookies so that the bottoms don’t sweat. Allow the cookies to cool for a further 20 – 30 minutes on the cooling tray.
  8. The cookies will be light, airy and soft to eat. If you like them like this, you may store them in an air tight container. They will be soft to eat similar to a cake like consistency. They can be kept fresh for a week
Recipe Notes

The Excalibur food dehydrator is the best on the market.  I have had mine for ten years and it is still going strong. We have a few Excalibur Dehydrator options available at GAPS Diet Australia based on affordability and specification.  If you do purchase one, I highly recommend the one with a timer.  This helps greatly when dehydrating food on an ongoing basis.

View and listen to the cookie crunch video here

Basic GAPS Cookie Dough

I have been making these cookies for over ten years when my son was 3 and first diagnosed with Autism.  We made little faces on them with all kinds of different emotions.  This was to help with understanding the different emotions and prompt communication when eating them.  My son is now 14 and still enjoys […]

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Basic GAPS Cookie Dough
Suitable from Stage 6 onwards You can make little faces on these cookies with a variety of different expressions and call them emotion cookies or you can make small gingerbread men for Christmas.
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Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Jam
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Jam
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Instructions
Strawberry Jam
  1. Add all ingredients to a saucepan on a low simmering heat and use a wooden spoon to stir the ingredients whilst applying pressure to the strawberries to squash them into a jam sauce.
  2. Continue to do this for approximately 15 - 20 minutes on a low heat so that the mixture will thicken.
  3. Pour the jam mixture into a jar and refrigerate. This will set when cooled.

Almond Flour Replacement/Alternatives

Almond flour is commonly used in many of the GAPS baking recipes, however these recipes can be substituted with other flours made from seeds. Almond Flour Replacement/Alternatives • Sunflower seeds ground into flour (remember to soak them first for 12 hours) • Pumpkin seeds ground into flour (remember to soak them first for 12 hours) […]

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Almond Flour Replacement/Alternative
Appropriate for the introduction diet from stage 6 onward
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Instructions
  1. Sunflower seeds need to be soaked in order to activate them. Once activated they can be dehydrated to remove the moisture and then ground into a flour in the thermomix or food processor.
  2. Pepitas (also known as pumlin seeds) need to be soaked in order to activate them. Once activated they can be dehydrated to remove the moisture and then ground into a flour in the thermomix or food processor.

Coconut Fudge Slice

This recipe is useful as a reward system for children who are fussy eaters on the intro diet, it is smooth and has the texture of chocolate as it melts in their mouth. About 50% of fatty acids found in coconut oil is Lauric Acid which is one of the ingredients found in human breast […]

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Coconut Fudge Slice
This recipe is appropriate for stage one on the intro diet for fussy eaters only.
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Prep Time 5 minutes
Passive Time 1 hour
Servings
peices
Ingredients
Basic Fudge Recipe
Other Variations
Prep Time 5 minutes
Passive Time 1 hour
Servings
peices
Ingredients
Basic Fudge Recipe
Other Variations
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Instructions
  1. Place all ingredients into the food processor and blend until all well combined and creamy
  2. line a glass pyrex dish with bleach free baking paper and pour the ingredients into the dish
  3. Place dish into the freezer for 45 minutes to an hour so that it hardens quickly and doesn't separate
  4. Remove from freezer and store in the fridge
  5. Cut small square portions as desired

Nut Seed Milk

Preparation in making nut milk is important, especially for people who already have digestive problems and food sensitivities. Almonds (as well as most other nuts) contain toxic substances known as enzyme inhibitors and phytates (phytic acid). These toxins can play havoc in the digestive system, blocking nutrients such as calcium, magnesium, copper iron and especially […]

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Nut Seed Milk
This recipe is appropriate for the Introduction diet when nuts have been successfully introduced and tolerated from stage 4 onward.
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Prep Time 5 Minutes
Passive Time 14 Hours
Servings
People
Ingredients
Prep Time 5 Minutes
Passive Time 14 Hours
Servings
People
Ingredients
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Instructions
Part 1 - Soaking
  1. Add 3 cups of filtered water to a jug or bowl and mix in 1 tablespoon of salt
  2. Add 1 cup of almonds and cover with a tea towel or cheese cloth
  3. Soak the nuts in the salt water brine for 12 hours
  4. Rinse the nuts under filtered water to remove salt residue and discard the salt water brine
  5. Place the nuts in a clean jug or bowl and add 1 - 2 teaspoons of flaxseeds and 3 – 4 cups of water and place in the fridge for 2 – 3 hours. Adding the flaxseeds will allow the milk to thicken a little more. Exclude this step if you have no concern for thickness
  6. If you wish to add a little sweetener to the milk, this will be the stage that you will need to add the pitted dates to the mixture to soak for a few hours. This is optional
Part 1 - Blending and Straining
  1. Add the soaked nut mixture from the fridge (including the water) to a good strong blender, vitamix or thermo mixer and blend for as long as it takes to break down the size of the nuts into a pulp consistency
  2. Place a nut milk bag or cheesecloth over a bowl and pour the milk mixture through the cheesecloth or nut milk bag like a strainer
  3. When all the pulp and liquid has been strained through the nut milk bag or cheesecloth, squeeze any excess milk from the pulp mixture with your hands, allowing the milk to drain through the cloth. If you find that the milk is too rich, simply add more filtered water
  4. Store in the fridge for 2 – 3 days.
Recipe Notes

Clinical Notes

Why soak nuts and seeds?

  • To neutralize enzyme inhibitors
  • To remove or reduce phytates
  • To encourage the production of beneficial enzymes

Coconut Milk

Here we have two coconut milk recipes for the GAPS Diet for people who cannot tolerate nut milks. Canned coconut milk often contains, preservatives and other additives that the GAPS Program does not allow for. BPA is also usually lined within the tin cans containing coconut milk as well. For these reasons, we encourage you […]

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Coconut Milk
This recipe is appropriate for the Introduction diet when nuts have been successfully introduced and tolerated from stage 4 onward.
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Prep Time 20-40 mins
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Ingredients
Raw Coconut Milk
  • 4-6 Young green coconuts Enough to produce 1-2 cups of fresh coconut meat and 1/4 - 1/2 cup of coconut water
Equipment for Raw Coconut Milk
Coconut Milk from Shredded Coconut
Prep Time 20-40 mins
Servings
Cups
Ingredients
Raw Coconut Milk
  • 4-6 Young green coconuts Enough to produce 1-2 cups of fresh coconut meat and 1/4 - 1/2 cup of coconut water
Equipment for Raw Coconut Milk
Coconut Milk from Shredded Coconut
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Instructions
Raw Coconut Milk
  1. With a sterilised kitchen flat head screw driver, use a hammer to pierce three holes into the top of the young green coconut ensuring that it penetrates the nut inside.
  2. Line a strainer with a cheese cloth over the jug or bowl and pour the coconut water from the three holes into the jug and set aside
  3. When all the coconut water is drained, open the top of the coconut by slashing the top off with a strong knife or cleaver. This may take a few slashes on each side at the top of the coconut. There are many videos online that you can view to learn how to do this.
  4. When the top of the coconut is open, spoon out the coconut meat from the sides of the shell. Try to avoid collecting the brown husk and only set aside the white soft meaty flesh. The meat from a young coconut should be soft and moist. If you have lots of coconuts you can do this all at once and freeze the coconut meat for later use.
  5. Repeat the above 3 steps with all coconuts until you have two cups of coconut meat flesh.
  6. Place the coconut meat into a good strong blender, vitamix or thermo mixer and mix the ingredients for as long as it takes to reach a smooth thick consistency whilst gradually adding the coconut water for the desired thickness result. It is important to ensure that the coconut milk mixture is not grainy or lumpy if you wish to have the best yoghurt like resemblance to make yoghurt later.
  7. Contain in a glass bottle with a screw top lid and store in the fridge. Keeps for up to one week in the fridge or can be frozen.
Coconut Milk from Shredded Coconut
  1. Add 1 cup of shredded coconut to one cup of water in a saucepan and bring to the boil. Boiling the coconut will rehydrate the coconut and release the natural coconut fat making it thicker.
  2. Allow the mixture to cool for 15 – 20 minutes and then add the mixture to a good strong blender, vitamix or thermo mixer and mix the ingredients well for a few minutes or so.
  3. Line the top of a jug with a strainer and cheesecloth and pour the mixture through the cheesecloth.
  4. Lifting the edges of the cheesecloth and gathering the strained coconut flakes, twist the cloth and squeeze with your hands allowing all the coconut milk to drip through the strainer and into the jug.
  5. When all the milk has been squeezed and collected in the jug, contain in a glass bottle and store in the fridge. Keeps for up to one week in the fridge.

Coconut Milk Yoghurt

This recipe is a good alternative for people following the GAPS Diet who are unable to tolerate dairy or who have an anaphylaxis reaction which is a true allergy. Dr Natasha Campbell-McBride does not encourage individuals to avoid GAPS fermented dairy unless there is a true food allergy, and this can be determined by doing […]

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Coconut Milk Yoghurt
Making your own coconut yoghurt is simple and cost effective. You can choose how probiotic you want your yoghurt to be by extending the fermentation length time and by what culture source you use. We recommend you select a starter culture with a good selection of beneficial probiotic strains. You can even use kefir grains to make kefir instead of yoghurt with this recipe. GAPS Diet Australia have a good selection in their shop, however if you have a good strong multi strain probiotic of your own, you may also use that for your starter.
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Prep Time 30 minutes
Cook Time 7-9 hours
Servings
Litre
Ingredients
Mixture Ingredients
  • 1 Litre Full fat coconut milk (see our coconut milk recipe) Avoid BPA cans & petra-paks containing added water
  • Yoghurt starter culture OPTIONS • Dairy free cultured yoghurt starter powder (measure as per product instructions) OR • Two Dairy free probiotic capsules per litre of milk OR • 1/3 cup of coconut yoghurt as a starter per litre of milk • Kefir
  • 1-2 Tbs Raw honey Generally not required for incubation depending on milk source. See notes below
  • 2 Tbs organic gelatin powder Optional: depending on viscosity preference
Optional ingredients for sweetening
  • 1-2 Tsp Raw honey Optional: To be added after fermentation & refrigeration to taste
Equipment
Prep Time 30 minutes
Cook Time 7-9 hours
Servings
Litre
Ingredients
Mixture Ingredients
  • 1 Litre Full fat coconut milk (see our coconut milk recipe) Avoid BPA cans & petra-paks containing added water
  • Yoghurt starter culture OPTIONS • Dairy free cultured yoghurt starter powder (measure as per product instructions) OR • Two Dairy free probiotic capsules per litre of milk OR • 1/3 cup of coconut yoghurt as a starter per litre of milk • Kefir
  • 1-2 Tbs Raw honey Generally not required for incubation depending on milk source. See notes below
  • 2 Tbs organic gelatin powder Optional: depending on viscosity preference
Optional ingredients for sweetening
  • 1-2 Tsp Raw honey Optional: To be added after fermentation & refrigeration to taste
Equipment
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Instructions
  1. Sterilize all equipment in hot water (80˚C) for 1 minute. If you are sterilizing glass jars, do not drop them in boiling water over 80 ˚C or you may risk cracking or breaking them. You may risk contamination with bad bacteria if all the equipment is not first sterilized.
  2. In a saucepan, bring coconut milk to 80 degrees C, then remove from heat. Do not boil the milk over 90 degrees Celsius; this will spoil the flavour. Your coconut milk must reach 80-90 degrees Celsius or you risk contamination with bad bacteria. Raw coconut milk can be made without heating, however this needs to be done with fresh naturally retrieved coconut milk that is less likely to be contaminated.
  3. In some cases you may need to add honey. Honey is not usually added to coconut milk because it does contain it’s own sweetness to feed the culture during the fermentation process, however some milk sources may require it so you may need to experiment with this in whether to add the honey or not. Sweetness provides food for the bacterial culture and your yogurt will often not ferment well without it if it is not sweet enough on it’s own.
  4. Cover and cool the milk until it reaches a temperature between 38-45 degrees Celsius. Do not add the starter culture until it has cooled down or it will kill the good bacterial culture you are about to introduce.
  5. Pour aproximately1/2 cup of cooled coconut milk from your mixture into a sterilized glass, and mix in your starter culture or probiotic. Stir well until all is dissolved.
  6. Return the stirred ½ cup mixture to the existing cooled milk and mix well with a whisk or spoon.
  7. Pour cultured milk into your sterile yogurt maker jars, or any sterile glass or enamel containers that work for you and place the jar in the yoghurt maker.
  8. Set the timer for the desired incubation period and ferment the yoghurt for 7 – 9 hours at a temperature range between 38˚C and 45˚C. The Wholesome ‘me’ yoghurt maker will ferment up to 36 hours if you wish to ferment longer and produce a strong probiotic and very tart yoghurt flavour.
  9. When the fermentation is complete, transfer the yoghurt to the fridge to set for 6 hours before consuming. Refrigeration for this time allows the yoghurt to set.
  10. If your yogurt separates after chilling (which is common), either stir it briskly with a spoon, or whip it with a stick blender.
  11. If you wish to have thicker yoghurt strain the yoghurt and drip all the liquid whey out of your yogurt using a cheesecloth. Drip the yoghurt whey for 6 – 12 hours through a cheesecloth. The whey is probiotic and can be used to add to soups (when cooled before eating) for added probiotic nourishment.
  12. Add honey or fruit to taste.
Recipe Notes

Troubleshooting

Your yoghurt should smell and taste sour like yogurt. If you notice a bad odor, mold, or hints of grey or pink on the surface, we suggest that it has been contaminated with bad bacteria overgrowth and advise to throw it out and try again. This can be caused by a number of things:

  • The equipment was not thoroughly sterilized
  • The milk source was contaminated (was it canned or other?)
  • The milk source in a tetra-pak contained too much water and very little fat
  • The starter culture died from temps too high or too low
  • The starter culture is not right for the type of milk used the starter culture did not have enough natural sugar content to feed of in the milk source
  • The starter culture is out of date or not active
  • The correct amount of starter wasn’t used
  • Other foreign “bad” bacteria colonized the batch.

Unlike nut milks, most coconut milk sources do not require added honey during the incubation period to feed the fermentation process as the coconut milk usually has it’s own sweetness.  However, we can’t control what milk source you choose to use so adding honey during the preparation before the incubation period will be something you may need to experiment with on your own.

Coconut yogurt produces a thinner and runnier yoghurt viscosity compared to cow’s full cream milk yogurt, but there are two ways to thicken it: Add a dissolved thickener like natural gelatin to your milk before fermentation, OR after fermentation, strain the yoghurt and drip all the liquid whey out of your yogurt using a cheesecloth.

Once fully cooled, your yogurt may separate again, with some of the coconut oil hardening on top and a clear or cloudy liquid on the bottom. This happens especially with homemade coconut milk which hasn’t been homogenized and emulsified with factory machinery. This is usually not a problem, as long as everything else smells and tastes right. Just mix well with a spoon or stick blender, and enjoy.

Some new tetra-paks of coconut milk are not appropriate for making yogurt because they are mostly water and very little fat. Choose a high-fat natural coconut milk or cream made for cooking.

Use the same ingredients to make kefir by switching the dairy starter or probiotics with kefir grains and follow the kefir recipe instructions.  This is best made in one large container though (not individual jars).