Apple & Black Elderberry Muffin Crumble Tops

This is a great Breakfast muffin or snack for morning tea. This recipe contains Black Elderberries so it is filled with beneficial immune properties well known to support GAPS conditions. Black Elderberry bushes have been found in many parts of the world and grow very well as a native bush right here in Australia. The […]

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Apple & Black Elderberry Muffin Crumble Tops
These delicious treats are suitable from Stage 6 on wards.
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Prep Time 20 Minutes
Cook Time 25-30 Minutes
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Muffins
Ingredients
Mini Muffin Ingredients
Topping
Prep Time 20 Minutes
Cook Time 25-30 Minutes
Servings
Muffins
Ingredients
Mini Muffin Ingredients
Topping
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Instructions
  1. Peal and cut 4-5 apples into squares and stew them with a tablespoon of water. When cooked remove half a cup of the stewed apples to make the apple crumble topping. (put the remaining stewed apples aside).
  2. Add the half a cup of stewed apple squares to the remaining crumble mixture and mix together and set aside.
  3. Preheat oven to 150 degrees Celsius
  4. With the remaining stewed apple (which will be approximately 1 - 1.5 cups of stewed apples) mash and mix until the apple mixtures is a smooth pure texture.
  5. In a new bowl, add the almond flour, eggs, apple pure, honey, coconut oil and vanilla extract and mix with a hand held electric beater or thermomix. When well combined, add the bicarbonate of soda and lemon juice and mix again for a further 20 seconds or so. This will aid as a raising agent.
  6. Add the elderberries to the cake mixture and stir them in with a wooden spoon.
  7. Pour the mixture into muffin papers placed into a muffin tin.
  8. When the mixture is settled in the muffin papers, add the prepared topping ingredients on top and place into the preheated oven.
  9. Muffins will take approximately 25-30 minutes to cook. Keep an eye on them as almond flour is easy to burn (Don’t cook them in too high temperatures).
  10. Remove from the oven when cooked and allow to cool on a cooling tray. Serve with yoghurt, kefir or sourcream
Recipe Notes

Clinical Notes As with all stages of the GAPS diet, baked goods should only make up a small percentage of the diet and that the focus should be on healing nourishing foods, broths and juices.

Banana Bread

Print Recipe Banana Bread Votes: 0 Rating: 0 You: Rate this recipe! Course Baking at home Cook Time 50-55 Minutes Servings Ingredients 2 1/2 Cups Organic blanched almond flour1 TSP Pure Bicarbonate of Soda5mL Lemon juice Freshly Squeezed2 Ripe Bananas Mashed2-3 TBSP Organic Raw Honey Optional3 Organic Free Range Eggs1 TBSP Soft Butter or Ghee […]

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Banana Bread
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Cook Time 50-55 Minutes
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Cook Time 50-55 Minutes
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Instructions
  1. Line bread tin with baking paper (bleach free baking paper) & preheat oven to 150⁰C.
  2. In a small bowl or jug, beat eggs, vanilla essence, honey and butter/ghee.
  3. In a large mixing bowl add almond flour, mashed bananas and egg mixture and blend until all ingredients are mixed well and bananas have blended into the mixture.
  4. Place the yoghurt on top of the mixture and then sprinkle the pure bicarbonate of soda on the yoghurt. Finally add the lemon juice on top of the bicarbonate of soda and blend with the mixer quickly. The bicarb needs a sour ingredient to activate or the bread won’t rise and the lemon juice and yoghurt will help with this.
  5. When combined, quickly pour it into the bread tin and place in the oven.
  6. Bake the bread on 150⁰C for 50 – 55 minutes and then remove from the oven. Remove the loaf from the tin by pulling it out with the sides of the baking paper and allow it to cool on a cooling tray.

Apple Crumble

Print Recipe Apple Crumble Votes: 0 Rating: 0 You: Rate this recipe! Course Baking at home, Deserts Cook Time 15-20 minutes Servings Ingredients 6-8 Apples1 TBSP Water1 Cup Almond Flour1 egg1 TSP Homemade Vanilla Extract1 TBSP Organic Raw Honey1 1/2 Cups crunchy nut seed combo bites or other cookies you have madeRaw cultured cream or […]

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Apple Crumble
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Cook Time 15-20 minutes
Servings
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Instructions
  1. Preheat oven 150⁰C
  2. Peel, core and slice apples (using an apple slinky for this is very helpful as it will peel, cut and core the apple in seconds).
  3. Add apples to the pot on the stove with a tablespoon of water and stew with the lid on at a low to medium temperature.  Stew the apples until they are soft.
  4. Strain the apples and add them to a glass oven dish.
  5. Whisk an egg with the vanilla essence and honey and set aside.
  6. In a bowl crumble the crunchy nut seed combo bites with your hands and add 1 cup of almond flour.
  7. Add the wet ingredients with the dry and mix together with a spoon.
  8. Scoop the mixture onto the top of the stewed apples.
  9. Place in the oven for 15 – 20 minutes on a low temperature at 150⁰C so you are sure not to burn the almond flour. 
  10. Serve this dish warm with raw cultured cream or yoghurt.

Christmas Cookie Dough

Print Recipe 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. Votes: 1 Rating: 5 You: Rate this recipe! Course Baking at home, Dairy free recipes, Deserts, […]

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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
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
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Instructions
  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 the contents in the bowl into a ball. 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 be pressed and ready for rolling.
  3. When you have rolled the cookie mixture into a ball on the bench top, push down with the palms of your hands to flatten it a little and then use a rolling pin to roll out the dough into a flat surface approximately ¾ cm thick.
  4. Use a cookie cutter of your choice to make Christmas shaped biscuits. We have chosen stars, but you can make ginger bread shapes or any other Christmas shape you prefer.
  5. 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.
  6. Remove the tray from the oven after 10 minutes and let the cookies cool on the tray before trying to pick them up as they will be soft and may crumble. If left to cool, they will become firmer.

Completely Raw Kingston’s

  Just like a Kingston only better!! This recipe is always a big pleaser to our visitors.  Not only is it wonderful for our GAPS tummies, our guests love it too!  Yes it looks and tastes just like a kingston Cookie with the exception of no added sugar and other ingredients we wish to avoid. […]

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Completely Raw Kingston's
*Tools needed: Dehydrator, thermomix (or steel blade blender/food processor)
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Prep Time 30 Minutes
Passive Time 24 Hours
Servings
Ingredients
Prep Time 30 Minutes
Passive Time 24 Hours
Servings
Ingredients
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Instructions
Preparation
  1. Boil water and pit dates
Choc Frosting
  1. Pit the dates and warm them in the oven at 150 degrees C for 5-10 minutes to soften them and make them easier to work with. Sometimes it is easier to double the ingredients so that the blades have more to work with and you can save the left overs for another recipe like a cake frosting and store it in the fridge. This frosting will keep for up to 6 weeks.
  2. Place all Choc Frosting ingredients in a high-speed blender or thermomix.
  3. Blend all ingredients in your high-speed blender. The ingredients can be a little finicky to blend, so start at a slow speed and increase speed slowly.
  4. With this step you need to be patient and keep blending on low to medium for a very long time to get a velvety consistency. You will see that this frosting creation is more of an art than a matter of combining ingredients. This is one of those recipes that really makes use of the power of a high-speed blender. If you feel that the blades are just spinning but aren't actually moving all of the frosting around, turn the blender off and make an air pocket down the side of the blender with a spatula to expose the blades. Remove the spatula, replace the lid, and start blending slowly again. You may need to do this several times and add tiny amounts of the water gradually and slowly to get the right consistency. You can achieve a very smooth result if the dates have been warmed gently in the oven for 5-10 minutes and continue to baby the blending process constantly running the spatula down the sides making sure all the ingredients are mixing and blending well. Be sure not to add too much water. You do not want to make the mixture runny, the ideal consistency is a thick paste like a nut butter.
  5. You'll know it's ready when you see no bits of dates in the mixture and all you can taste is velvety chocolate consistency.
  6. This raw chocolate icing is ready to use as soon as you pour it out of the blender When the Cookies have cooled smear the chocolate frosting on the flat side of the cookie with a knife and press another cookie on top squeezing the chock frosting in the middle.  Store in an air tight container. Enjoy!

Easter Bunny Bites 

This recipe is easy to make with little preparation time required.   Print Recipe Easter Bunny Bites  This recipe is appropriate for people who are following the Introduction Diet from Stage 3 onwards. Cook Time10 minsTotal Time10 mins Course: Baking at home, Egg free recipesCuisine: Full GAPS Diet Recipes, GAPS Introduction Stages Ingredients2 Cups Organic […]

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!

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

Raw Vanilla Hearts

This recipe is a great white chocolate alternative and is quick and easy to make requiring no baking what-so ever. Print Recipe Raw Vanilla Hearts This is a recipe for the Introduction Diet from Stage 6 onward. Votes: 0 Rating: 0 You: Rate this recipe! Course Baking at home, Deserts, Egg free recipes Cuisine Full […]

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Raw Vanilla Hearts
This is a recipe for the Introduction Diet from Stage 6 onward.
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Prep Time 10
Passive Time 30
Servings
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Instructions
  1. Place all ingredients into a food processor or thermomix and mix or pulse until all lumps are completely removed and the mixture becomes smooth for moulding
  2. Using heart silicon moulds or any other shape, press the mixture with your finger tips into the moulds until leveled.
  3. Place in the fridge to set. This can take up to half an hour or longer. Simply pop them out and store in the fridge when complete.

Bacon and Egg Pies

This recipe is great for both school or work lunch ideas.  They are supper easy to make and can be frozen for a later time. They do not last very long in our home and rarely get to the freezer unless I hide them. Selecting the right bacon is important: GAPS does not recommend smoked […]

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Bacon and Egg Pies
This recipe is appropriate for people following the Full GAPS Diet (not intro)
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Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
Pies
Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
Pies
Ingredients
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Instructions
  1. Preheat the oven to 175 Degrees Celcius
  2. Dice both the onion and bacon.
  3. Saute the onion and bacon in a fry pan with ghee and set aside.
  4. In a glass bowl, add the eggs and whisk the eggs until well mixed.
  5. Dice shallots and grate the cheddar cheese.
  6. Add the shallots, almond flour, salt and cheddar cheese.
  7. When the bacon and onion has cooled a little, add them to the mixture and mix all ingredients well.
  8. Line a muffin tray with regular 12 sized bleach free muffin cups and spoon the ingredients into all the cups evenly.
  9. Cook in the oven at 175 Degrees Celsius for 30 minutes or until browned on the top.
  10. After 30 minutes, remove from the oven and place on a cooling tray. When cooled, store in an airtight container in the fridge or freeze for later. These defrost easily overnight in the fridge.

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.

GAPS Approved Raising Agents for Baking

The GAPS diet does not allow baking powder or raising agents of any kind apart from pure bicarbonate of soda, otherwise known in USA as baking soda. (Use sparingly for people who have very low stomach acid). Egg whites (albumen) are especially good as a mechanical raising agent and for both soufflé and mousse the […]

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GAPS Approved Raising Agents for Baking
Appropriate for Full GAPS and Stage 6 of the Intro Diet
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Instructions
  1. Bicarbonate of soda is a pure leavening agent. It needs to be mixed with moisture and an acidic ingredient for the necessary chemical reaction to take place to make food rise. Because it needs an acid to create the rising quality, it is often used in recipes where there is already an acidic ingredient present, such as lemon juice, cocoa, yoghurt or honey. Baking Powder should be avoided as it contains additional non GAPS allowable ingredients.
  2. People who have very low stomach acid may need to avoid Bicarbonate of soda for a while and egg whites may be used for an alternative raising agent. Simply whisk the egg whites into soft fluffy peaks before adding to the mix.

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

Berry Birthday Cake (Better than Chocolate Cake)

I was very delighted with the creation of this cake recipe and happy to share it with you.  I have been making it for over 8 years now for my family and perfecting it each time or adding different things to it for variety.  This cake is a treat and should be consumed sparingly which […]

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Berry Birthday Cake
Appropriate for the Full GAPS Diet and when all digestive distress has settled
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Prep Time 30 Minutes
Cook Time 40 Minutes
Servings
People
Ingredients
Cake Ingredients
Filling
Chocolate Icing
Prep Time 30 Minutes
Cook Time 40 Minutes
Servings
People
Ingredients
Cake Ingredients
Filling
Chocolate Icing
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Instructions
Equipment
  1. 2 x stainless steel round spring-form cake pans
  2. Food processor or thermomix
  3. Saucepan
Cake Mixture Instructions
  1. Place pitted dates in a saucepan on the stove with a tablespoon of ghee and heat on a low temperature until they soften. If you have a thermomix, you can do this for 5-7 minutes
  2. Place softened date mixture in the blender (or thermomix) and blend dates into a paste. Add remaining ingredients and blend at a high speed until the mixture resembles a chocolate cake mixture. The mixture should hold a firm smooth consistency
  3. Baste the spring-form cake pans with ghee or coconut oil and pour the mixture into the pans. Cook for 40 – 50 minutes at 150◦C
  4. Test the cake with a fork before you take it out of the oven and when ready, remove cakes from the oven and take them out of the spring-form pans as soon as you can. Let the cakes cool on a cooling rack
  5. You can place any filling in the middle or on the top of the cake with a little creativity. The berry filling works well as a middle filling for the cakes and the top of the cake works well with sour cream and fresh berries. Alternatively, you can try the cake icing below and use it for the top layer with fresh berries on top as shown in the picture.
Filling Instructions
  1. Combine berries, apples, lemon juice and honey in a saucepan and bring ingredients to boiling point, then turn the temperature down and continue cooking the mixture slowly on a low heat. Stir frequently as it thickens
  2. Place the ingredients in the fridge to set for 4 hours
Chocolate Icing Instructions
  1. Place all ingredients in a high-speed blender. If possible, let them sit in there for a few minutes to soften the dates a little bit.
  2. Blend all ingredients in your high-speed blender. The ingredients can be a little tricky to blend, so start at a slow speed and increase speed slowly
  3. Keep blending for a very long time to get a velvety consistency. This is one of those recipes that really makes use of the power of a high-speed blender. If you feel that the blades are just spinning but aren't actually moving all of the icing around, turn the blender off and make an air pocket down the side of the blender with a spatula to expose the blades. Remove the spatula, replace the lid, and start blending slowly again.
  4. You'll know it's ready if there are no bits of dates and all you can taste is velvety chocolate goodness. This raw chocolate icing is ready to use as soon as you pour it out of the blender
  5. Simply use a spatula to spread the mixture on the sides and top of the cake.
Recipe Notes

Serve with some sour cream, kefir, yoghurt or creme fraiche

How to Blanch Almonds

These instructions will teach you how easy it is to blanch your own almonds.  This means removing the husk.  Whilst it is true that it requires more work, blanching almonds can be easier on the digestive system for severe food sensitivities than simple soaking, however blanching almonds may not be required for everyone. It is […]

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How to Blanch Almonds
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Prep Time 25 Minutes
Passive Time 1 Hour
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Ingredients
Prep Time 25 Minutes
Passive Time 1 Hour
Servings
Kg
Ingredients
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Instructions
  1. Bring a small pot of filtered water to the boil
  2. Place your raw almonds into the boiling water and let sit for half an hour. They will swell and appear larger.
  3. Drain the almonds in a colander or strainer and rinse them with cold water to cool them
  4. Blot the almonds dry with a tea towel
  5. Use your fingers to gently squeeze the almonds and loosen the skin from them. They usually just slip right out.
  6. Dry nuts as per activated nut instructions
  7. Store in an airtight container in the fridge
Recipe Notes

Whilst it is true that it requires more work, blanching almonds can be easier on the digestive system for severe food sensitivities than simple soaking, however blanching almonds may not be required for everyone.  It is a preferred method for making almond milk for those who are more prone to food sensitivities as this will completely remove the phytates.  Removing the husks on almonds also make for a nicer homemade almond milk.  It is very unlikely that commercial nut milk producers will have taken the time to activate their nuts or remove the husks, not to mention any additives and preservatives within the product ingredients.

Organic Chicken liver pate

Organ meats are recognised as a ‘top GAPS nutrient dense food‘ and to ensure you are nourishing your body adequately this recipe will allow you to get your daily portions to optimise healing.  Many people having tasted liver on it’s own before (like myself) may feel that it is not on their fabourite go to […]

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Organic Chicken liver pate
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Soaking Solution
  • 2 Cups Kefir if you have a food allergy to dairy kefir, lemon juice or apple cider vinegar work great too.
Chicken Liver Pate