Turkey/Chicken Leg Casserole

This recipe is an extract from the GAPS Book as a staple for the Introduction Diet as well as the full GAPS Diet.  It is an easy delicious meal to prepare and is easily modified to cater for need or preference.  Please refer to the clinical notes for people undertaking the Introduction Diet Stages for […]

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Turkey/Chicken Leg Casserole
This recipe is appropriate for the Introduction Diet from Stage Two onward, however if sever digestive disturbances are experienced, please refer to the clinical notes below for modifications.
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Prep Time 30 Minutes
Cook Time 2.45 hours
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Prep Time 30 Minutes
Cook Time 2.45 hours
Servings
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Ingredients
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Instructions
  1. In a large oval casserole pot, add the stock, water, slat, tomato puree, cayenne pepper and herbs.
  2. Mix well and then add the turkey or chicken legs
  3. The tops of the turkey legs will be exposed from the other ingredients. Brush the legs with some duck fat and lightly salt the legs.
  4. Add Diced onion, celery and crushed garlic to a fry pan with a tablespoon of duck fat and saute until soft and then add to the casserole pot.
  5. Add the casserole pot to a preheated oven at 160 Degrees Celsius WITH LID OFF for 2 hours and 45 minutes.
  6. After the Casserole has been cooking for 2 hours, add the chopped vegetables. Mix them well into the sauce and leave cooking for a further 45 minutes.
  7. When the vegetables are cooked, remove the casserole from the oven. Serve the meat and vegetables on a dish and pour a few tablespoons of the sauce over the top.
Recipe Notes

Clinical Notes

Fibrous vegetables such as celery must be avoided for people with severed digestive disturbances such as diarrhoea.  Broccoli and Cauliflower stalks must be completely removed only using the heads and vegetables containing any seeds, or skins must be removed.

Introducing Raw Vegetables

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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Introducing Raw Vegetables
This recipe is appropriate for the GAPS Introduction Diet from stage Five onward
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Recipe Notes

Clinical Notes

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.

Fried Egg

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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Fried Egg
This recipe is appropriate for the Introduction Diet from stage 3 onward.
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Instructions
  1. Add the ghee to the fry pan and set on medium heat. Do not allow the ghee to burn
  2. I recommend cracking the egg into a small bowl first, and then pouring that gently into the pan. Make sure to pour slowly, letting the whites find their placement for 1 or 2 seconds before letting the yolk slip into the middle of the pan. Of course, you’re welcome to just crack and pour the egg directly into the pan.
  3. Cook the egg until the whites are cooked and the egg yolk is still runny. That is an official GAPS egg. We want the yolks to be runny to maximise the nutrition from the egg. You can flip the egg if you wish to have a sunny side down, however be careful not to over cook the yolk. Sunny side up will allow you to monitor the cooking of the yolk much better.

Scrambled Eggs

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 […]

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Scrambled Eggs
This recipe is appropriate for the GAPS Introductions Diet from stage 3 onward
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Prep Time 2 minutes
Cook Time 3 minutes
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Prep Time 2 minutes
Cook Time 3 minutes
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Instructions
  1. Crack the eggs into a glass bowl
  2. Use a fork to beat eggs together.
  3. Melt ghee or duck fat in a fripan over low heat. Don't allow the ghee to burn.
  4. Add egg mixture and gently pull eggs to the center of the pan and let the liquid parts run out under the perimeter.
  5. Cook, continually moving eggs with the metal spatula, just until eggs are set. This will take approximately 1 to 3 minutes.
  6. Season with salt and pepper; serve hot with a little parsley.
Recipe Notes

Clinical Notes

When on the Full GAPS Diet, if digestion has improved you may introduce onion and celery to the mixture as well.

Guacamole

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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Guacamole
This recipe is appropriate from stage three onward
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Instructions
  1. Slice the avocado down the middle and around the seed. Remove the seed and scoop the avocado out of it's skin and place into a small bowl.
  2. Crush the garlic with a garlic crusher and add it to the avocado. You may want to start with a small amount of garlic as raw garlic can have quite a bite, however one of the best foods for the immune system so I like to have at least 4 cloves.
  3. Add the lemon juice and crush all the ingredients together with the back of a fork or use a potato masher. When the texture is smooth to your liking, store in the fridge. The lemon juice will help preserve the colour for a while and it should last a couple of days in the fridge.

Cooking perfect GAPS egg

Eggs are the easiest food to digest and their nourishment has been compared to breastmilk 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 righ in […]

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Cooking the perfect GAPS Egg
Eggs are appropriate for the introduction diet from stage 2 onward and for the GAPS Baby Diet Protocol from stage 4 onward
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Prep Time 1 minutes
Cook Time 3-5 minutes
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  • 1 egg organic free range
Prep Time 1 minutes
Cook Time 3-5 minutes
Servings
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  • 1 egg organic free range
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Instructions
  1. Cook the egg so that the egg white is cooked and the egg yolk is still runny. This may require your own testing on the stove because every stove type will generate different heat and some are more immediate than others. Once you have achieved the desired egg, try to remember the time it took to cook it and you will have the perfect egg every time.
  2. For the perfect GAPS egg to ensure teh white is cooked and egg yolk runny, we recommend 3-5 minutes as shown on the egg cooking time chart.
  3. Peal the egg shell under cold water whilst it is still hot but not too hot to touch. This makes for an easier way to peal the egg with out breakage, otherwise put it in an egg cup, slice off the top and scoop it out.
  4. Add an egg to every bowl of soup.

Sauerkraut

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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Sauerkraut
This recipe is appropriate for the introduction diet from stage One onward
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Servings
Litre
Ingredients
Sauerkraut
Sauerkraut Equipment
  • 1 Fermentation Vessel A glass jar or crock with a weight to hold the vegetables submerged under the brine and an airlock system with a release valve to allow air to escape whilst creating an anaerobic environment. Refer to Weck images below
  • 1 Mandolin For slicing cabage (or use a knife)
Servings
Litre
Ingredients
Sauerkraut
Sauerkraut Equipment
  • 1 Fermentation Vessel A glass jar or crock with a weight to hold the vegetables submerged under the brine and an airlock system with a release valve to allow air to escape whilst creating an anaerobic environment. Refer to Weck images below
  • 1 Mandolin For slicing cabage (or use a knife)
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Instructions
  1. Thinly slice or shred the cabbage with a knife or mandolin. I like to use a mandolin.
  2. Place the shredded cabbage in a large glass bowl and add the dill (optional).
  3. For Wild Fermentation, add a generous amount of salt to the cabbage and mix it through with your hands to allow an overall coverage. Let it sit for 15 – 20 minutes to allow the salt to draw out some of the cabbage juice naturally. 5-8grams - (max 15grams) per 1kg cabbage. HINTS: Salt allows the cabbage to sweat so that juices can be extracted to create the brine. For Cultured fermentation, add the commercial culture starter as per packet instructions.
  4. Mix, massage and knead the ingredients with your hands. Bruising the cabbage this way allows the cabbage to extract a natural brine solution. Keep kneading until you have squeezed a substantial amount of juice from the mixture. Sometimes this may take 10-20 minutes. HINTS: It is beneficial to have someone with strong hands to do the kneading & massaging.
  5. Place mixture into the selected fermenting vessel and pack and push the mixture down so that the cabbage is compacted in the bottom and the juice is sitting on the top of the cabbage with a minimum of 4 - 5cm’s or 2 inches. It is important to push the cabbage down firmly so that no air is trapped and the cabbage is completely submerged in and under its own brine juice. HINTS: If for any reason the cabbage is not submerged under enough of its own juices, you may need to add a small amount of filtered water with more salt (15 gms of salt to 1 ltr).
  6. Place the weight on the top of the cabbage to keep all the cabbage submerged. Push the weight down and you will see more juice rise to the top. It is very important to ensure that all the sauerkraut is submerged under its own juice. If any bits of cabbage float up to the surface, remove them throughout the fermentation process to prevent them from going moldy.
  7. If you use a canning jar with a rubber ring top, and close the lid, be sure to burp it a few times in the first few days to release the pressure. If using the weck airlock system which has it's own release valve allowing gasses to escape without letting air into the jar, place the rubber ring around the top and clamp down the lid with the attached release valve to the top. Store in a dark place for one to two weeks (ie pantry).
  8. The sauerkraut may be consumed and ready to eat after 5-7 days but it matures better with age so it is good to wait the full two weeks unless the outside temperature is hot which will speed up the fermentation process.
  9. The sauerkraut may be stored in the fridge after 1-2 weeks of fermentation. If there is any scum or mold development on the top – remove this. The kraut remaining under the juice will be fine.
Recipe Notes

Optional: It is also nice to add a little grated carrot to your sauerkraut.

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
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Prep Time 40 Minutes
Cook Time 12 Hours
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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. 🙂

Fish Stock

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 […]

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Fish Stock
*This fish stock recipe is appropriate for the GAPS Introduction Diet Stage One - onward Things you may need: Wide Mouthed Mason Stock Storage Jars, 6-8L Stainless Steel Cooking Pot, Stainless Steel colander, straining spoon and Cheesecloth.
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Prep Time 30 Minutes
Cook Time 2-4 Hours
Passive Time 30 Minutes
Servings
3 litre pot
Ingredients
Basic Ingredients
Fish Meat and Bone
Prep Time 30 Minutes
Cook Time 2-4 Hours
Passive Time 30 Minutes
Servings
3 litre pot
Ingredients
Basic Ingredients
Fish Meat and Bone
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Instructions
  1. Place the fish bones, heads and fins into a large pot and fill it up with 3 litres of filtered water.
  2. Add the onion and garlic to the pot, along with the bay leaf, black pepper corns and salt.
  3. Add the fennel, parsley and juice from the lemon.
  4. Add the apple cider vinegar and bring to a boil. Skim off any scum that rises to the top. Reduce the heat, cover and simmer for at least 2 - 4 hours.
  5. After cooking for the recommended time above, remove the bones and any meat by straining the stock ingredients through a sieve and discard all the vegetables and bones caught in the sieve.
  6. Strain the remaining stock with a cheesecloth to remove all remaining small bones, pepper corns and any vegetables that were added. Discard any tiny bones, fins, heads and vegetables added.
  7. Store the stock in wide mouthed freezer safe mason jars in the fridge or freezer. The meat stock will keep well in the fridge for at least 7 days or it can be frozen for several months.
Recipe Notes

For Best Storage

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 Stock Selections

  • Fish frames with heads (no fish meat)
  • Skins
  • Fins

Hints & Facts:

  • Add 1/4 a cup of apple cider vinegar to help draw out minerals from the bones and into the stock such as calcium potassium and magnesium. Some people may not be ready to add this during intro.
  • Choose fatty fish like mackerel or salmon. But make sure they are not farmed or preserved in any way.
  • Gelatine as the substance extracted by boiling bones, fins and heads.

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.

Clinical Notes:

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/

Pork Meat Stock

It is important to understand the difference between meat and bone broth. Meat stock and bone broth are two different things. Simply put, meat stock is made over a few hours with raw bones and meat, where as bone broth is made with old cooked bones and cooked over 12 – 24 hours or more. […]

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Pork Meat Stock
Remember, a rich meat stock is what we are seeking to make on the introduction stages, not bone broth until you graduate to the Full GAPS Diet Program. *This meat stock recipe is appropriate for the GAPS Introduction Diet Stage One - onward Things you may need: Wide Mouthed Mason Stock Storage Jars, 6-8L Stainless Steel Cooking Pot, Stainless Steel colander, straining spoon and Cheesecloth.
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Prep Time 30 Minutes
Cook Time 3-6 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic Ingredients
Pork Meat Joints: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it - Select at least 3-4 items from this group below
Prep Time 30 Minutes
Cook Time 3-6 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic Ingredients
Pork Meat Joints: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it - Select at least 3-4 items from this group below
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Instructions
  1. Your selected meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it. Ask your butcher to cut some large tubular marrow bones so that the marrow can be easily accessed like that shown in the image.
  2. Lightly brown the meat cuts in lard or ghee in a frypan or . This creates added flavour to the stock. Do not cook it, just lightly sear it with a sprinkle of salt to create flavour.
  3. Place the bones and meat joints into a large pot and fill it up with 4 litres of filtered water.
  4. Cut the onions into halves or quarters and add them to the pot along with roughly chopped carrots and crushed garlic cloves. If you are following the introduction diet stages, we recommend you avoid the fibrous vegetables such as celery at this time.
  5. Add salt to taste at the beginning of cooking and about a teaspoon of black peppercorns.
  6. Add apple cider vinegar and fresh oregano.
  7. Bring to a boil and skim and skim off any scum that rises to the top. Then reduce the heat and leave on the stove at a low simmer for about 3–6 hours. If you are cooking in the oven, cook at 150°C for 3 hours. If using crock pot, cook on high for 2 hours, then on low for 6 -8 hours. This is the measured cooking time frame to make your nutrient meat stock. Bone stock without the meat cuts are usually longer. The longer you cook the bone stock the more nutrients and the softer the bones become for fishing out marrow.
  8. After cooking for the recommended time above, remove the meat, marrow and bones by straining the stock ingredients through a sieve. You can do this by collecting the stock under the strainer into a larger pot. Strip off all the meat and soft tissues from the bones as best as you can and extract the bone marrow out of the large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and these should be put aside with the meat that has been stripped from the bones to add later to soups or as a meal. It is also ok for the patient to eat the marrow and soft tissue direct from the bones.
  9. Strain the remaining stock with a cheesecloth to remove all remaining small bones, pepper corns and any vegetables that were added. Discard any tiny bones and vegetables added. Store the stock in wide mouthed freezer safe mason jars in the fridge or freezer. The meat stock will keep well in the fridge for at least 7 days or it can be frozen. The bones can be frozen and later used again to make bone broth.
Recipe Notes

If you wish to make bone broth/stock later, you can keep the bones by storing them in the freezer and cook the ingredients for longer to extract more nutrients from the bones.  Refer to our Bone Broth Recipe to make this but remember not to introduce bone broth until you are on Full GAPS Diet or simply continue with the nutritious meat and gelatin stocks.

For Best Storage

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

Butcher supplies for meat stock

The ratio of ingredients is individual and dependant on the size of the batch you wish to make but keep in mind that some stock should be reserved for drinking and some for making your batch for soup.  The remainder of your ingredients will depend on what type of meat stock you are making.  Here is a list of bone selections you can ask for at your organic butcher shop.

Beef, Lamb, Pork or Game Selections

  • Large tubular marrow bones
  • Gelatinous meats
  • Meaty rib bones
  • Osso Buco cuts
  • Knuckle bones
  • Shanks
  • Neck bones
  • Tail bones
  • Trotters
  • Joints
  • Ears

Poultry Selections

  • Whole chicken & extra chicken frames
  • Feet from one chicken
  • Gizards & giblets
  • Spatchcock
  • Pheasants
  • Pigeon
  • Goose
  • Duck

Fish Selections

  • Fish frames with heads (no fish meat)
  • Skins
  • Fins

Hints & Facts:

  • Add 1/4 a cup of apple cider vinegar to help draw out minerals from the bones and into the stock such as calcium potassium and magnesium. Some people may not be ready to add this during intro.
  • Choose fatty fish like mackerel or salmon. But make sure they are not farmed or preserved in any way.
  • Gelatine as the substance extracted by boiling bones, hoofs, trotters and soft animal tissues from gelatinous meats.
  • The celery sticks should be avoided for patients in the introductions diet stages.  These can be added later on full gaps for added stock flavour.  They can be freshly cut as shown in the instructions or sauteed in a pan with onion and garlic prior to adding to the pot  for added flavour.

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.

Charting the highest source of essential nutrients

Clinical Notes:

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.

 

GAPS Basic Healing Soup

This soup recipe can be adapted to make any meat, poultry or fish and vegetable combination soup made from previously prepared meat stocks.  For the purpose of this recipe, we will be cooking the chicken and vegetable soup.  Usually when I make my chicken stock, I will save some for the freezer in mason jars […]

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GAPS Basic Healing Soup
*This meat stock recipe is appropriate for the GAPS Introduction Diet Stage One - onward
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Prep Time 50 Minutes
Cook Time 3 Hours
Servings
Litre batch
Ingredients
Vegetables
Meat & Stock
  • 1 Litre Chicken Meat Stock Select from the meat stock preference you made earlier
  • 1 Whole Chicken This was used to make the meat stock recipe and put aside to make this recipe. Alternatively just add a new chicken.
Prep Time 50 Minutes
Cook Time 3 Hours
Servings
Litre batch
Ingredients
Vegetables
Meat & Stock
  • 1 Litre Chicken Meat Stock Select from the meat stock preference you made earlier
  • 1 Whole Chicken This was used to make the meat stock recipe and put aside to make this recipe. Alternatively just add a new chicken.
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Instructions
  1. Bring some of the meat stock to boil, add chopped or sliced vegetables: onions, carrots, broccoli, cauliflower, courgettes, marrow, squash, pumpkin, spinach etc. and simmer for 25-35 minutes. When on the introduction diet, you can choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of cabbage and celery. All particularly fibrous parts of vegetables need to be removed, such as skin and seeds on pumpkins, zucchini and squash, remove stalk from broccoli and cauliflower and any other parts that look too fibrous.
  2. If you made your own chicken stock and saved the chicken meat for other recipes, dice the meat that you set aside and place them in the pot with the vegetables. (if you did not save the meat from your stock recipe - cook a new fresh chicken according to the recommendations shown in the stock recipe first and then pull all the meat and skin from the chicken and dice it into small pieces and add to the vegetables). Otherwise continue to cook the vegetables and meats until the vegetables are soft. Approximately 1 hour on simmer.
  3. When vegetables are well cooked, add the crushed garlic, bring to boil and turn the heat off. We want the garlic to be added at the end to be only slightly cooked to receive maximum immune benefits from it.
  4. If you are cooking for children who are fussy eaters or for babies starting out on solids, you can blend the soup which will make it easier. This recipe will generally keep in the fridge for 5 days but can also be frozen.
Recipe Notes

Serving for GAPS

Serve the soup with a drizzle of cold pressed extra virgin olive oil on top (1-2 tbl sp).  Add sauerkraut or juice or eat  1 – 2 table spoons sauerkraut at the beginning of the meal.

Never add sauerkraut, its juice or olive oil directly to any hot food as this will kill the enzymes and minor component nutrients.  Always wait for the food to cool before adding them.  The general rule is:  if you can put your finger in it, then it’s ready.  Refer to the introduction diet for the progressive introduction of sauerkraut and olive oil.

The ratio of stock, meat and vegetables is individual and dependant upon the size of the batch you wish to make.

Clinical Notes:

The introduction diet is primarily designed for people suffering with diarrhoea and that is why the chosen vegetables are low in fibre.  If you have chosen to follow the introduction diet because of leaky gut and food allergies but are more susceptible to constipation, it is important to add more fibrous vegetables like cabbage and celery.  Don’t avoid cutting of stems from broccoli etc and leave the skins and seeds on vegetables like zucchini.  You may even decide to serve up some well cooked beetroot with your soup.

Hints

  • Cut vegetables and meat into small neat sized pieces unless you plan to blend or puree it.

Other suggested and allowable ingredients

  • Fresh or dried Italian or French mushrooms can be added to pork, lamb or beef soup to enhance the flavour. Dried mushrooms can be crushed by had before adding to the soup
  • Chopped parsley, coriander, oregano or dill
  • A spoonful of yoghurt or sour cream (creme fraiche)
  • Red onion
  • Spring onion
  • Cooked ground liver
  • Boiled eggs (yolk still runny)
  • Raw or cooked beetroots
  • Other herbs and spices (only when digestion has started to show improvements)

 

Duck Dripping

Duck fat is an old time cooking staple in Southwest France and a secret ingredient of chefs use worldwide. Incredibly tasty with a silky mouth-feel, duck fat enhances anything it is used to cook with. The great thing about rendering your own duck fat is that you end up with a batch of cracklings—delicious to […]

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Duck Dripping
Rendered Animal Fats: Stage one appropriate onward
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Prep Time 15-20 Minutes
Cook Time 1-2 Hours
Servings
Cup
Ingredients
Prep Time 15-20 Minutes
Cook Time 1-2 Hours
Servings
Cup
Ingredients
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Instructions
Option one Dripping
  1. From one whole organic duck, remove the fat and skin and set aside. The duck meat and bones can be frozen and used in a later recipe. Alternatively you can ask your butcher for duck or chicken skins.
  2. Preheat the oven to 180 degrees Celsius and bake your duck fat on top of the dripping rack with the oven pan placed beneath to catch all the fat dripping.
  3. When all the fat is cooked in approximately two hours, remove from the heat and allow to cool a little before filtering through a stainless steel strainer. Discard the fat and pour the dripping into heat tempered glass jars like the ball mason wide mouthed jars - see link for supplies below. Be careful not to pour into regular glass jars to avoid the risk of breakage.
Option 2 Rendering
  1. From one whole organic duck, remove the fat and skin and set aside. The duck meat and bones can be frozen and used in a later recipe. Alternatively you can ask your butcher for duck or chicken skins.
  2. Cut skin and fat into medium pieces and put into a medium heavy-bottomed pot. Add ½ cup water and simmer over medium heat until water evaporates and skin pieces are crisp and have released all their fat, about 1 hour.
  3. Remove from the heat and allow to cool a little before filtering through a stainless steel strainer. Discard the fat and pour the dripping into heat tempered glass jars like the ball mason wide mouthed jars - see link for supplies below. Be careful not to pour into regular glass jars to avoid the risk of breakage.
Recipe Notes

Storage: Store in Ball mason wide mouthed freezer safe jars.  These are heat tempered and will not crack when you pour the lard into them.

This fat can also be made using chicken skins: just ask your butcher for a bag of chicken skins.  This can also be rendered on a low heat in a slow cooker whilst also producing tasty crunchy chicken skins for snacks.  Kids love em.

Lard & Tallow

Rendering animal fats are very simple – in this recipe we will provide three ways to render lard and tallow/suet ►Lard from Pork FAT ►Tallow & Suet from Beef or Lamb FAT Ask your butcher for a big bag of any of the above animal fats (preferably organic) ► Dripping from a Duck, or Goose […]

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Lard & Tallow
Rendered Animal Fats: Stage one appropriate onward
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Prep Time 15-20 Minutes
Cook Time 2-4 Hours
Servings
Mills
Ingredients
Option 1: Dripping in the oven - You will need a large oven tray with a dripping rack
  • 1 Kg Raw Pork Fat Alternatives: Tallow (beef or lamb fat) cut off any excess meats
Option 2: Rendering in the oven - You will need a large oven tray
Option 3: Slow Cook Render - You will need a slow cooker
  • 1 kg Raw Pork Fat Alternatives: Tallow (beef or lamb fat) cut off any excess meats
Prep Time 15-20 Minutes
Cook Time 2-4 Hours
Servings
Mills
Ingredients
Option 1: Dripping in the oven - You will need a large oven tray with a dripping rack
  • 1 Kg Raw Pork Fat Alternatives: Tallow (beef or lamb fat) cut off any excess meats
Option 2: Rendering in the oven - You will need a large oven tray
Option 3: Slow Cook Render - You will need a slow cooker
  • 1 kg Raw Pork Fat Alternatives: Tallow (beef or lamb fat) cut off any excess meats
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Instructions
Option One: Oven Dripping
  1. Preheat the oven to 120 - 130 degrees Celsius.
  2. Trim off any meat still attached to the fat - we only want the fat. A little bit of meat left on the fat is harmless as it will drop out during the rendering process, however it will change the flavour.
  3. Place the fat pieces on your dripping rack and sit your dripping rack on or inside your oven pan.
  4. Render the fat for approximately 2-3 hours. The liquid fat will drip from the large piece of fat into the bottom pan.
  5. Remove from the heat and allow to cool a little before filtering through a stainless steel strainer. Discard the fat and pour the lard into heat tempered glass jars like the ball mason wide mouthed jars - see link for supplies below. Be careful not to pour into regular glass jars to avoid the risk of breakage.
Option Two: Oven Render
  1. Preheat the oven to 120 degrees Celsius.
  2. Trim off any meat still attached to the fat - we only want the fat. A little bit of meat left on the fat is harmless as it will drop out during the rendering process, however it will change the flavour.
  3. Cut your lard or tallow into small pieces (approximately 1 inch cubes) and place into your oven dish.
  4. Pour the water into the oven dish, this will reduce the lard or tallow from burning on the edges and the water will evaporate during the process.
  5. Place the oven dish inside and cover with a lid.
  6. Render for approximately 2 – 2 ½ hours whilst attending to it by stirring occasionally with a steel spoon. The fat cubes will gradually release its fat in liquid form whilst becoming crisp and shriveled. If you notice that the water has not yet evaporated, you can increase the temperature to 165 degrees Celsius and keep it uncovered for ten minutes.
  7. Remove from the heat and allow to cool a little before filtering through a stainless steel strainer. Discard the fat and pour the lard into heat tempered glass jars like the ball mason wide mouthed jars - see link for supplies below. Be careful not to pour into regular glass jars to avoid the risk of breakage.
Option 3: Slow Cooker
  1. Trim off any meat still attached to the fat - we only want the fat. A little bit of meat left on the fat is harmless as it will drop out during the rendering process, however it will change the flavour.
  2. Chop your fat into tiny small pieces. Alternatively you can mince the fat in a food processor or thermomix, however it is important to note that your fat will need to be frozen before you mince it or it will result in a slimy mess and clog the blades.
  3. Place the fat into your slow cooker. Turn it onto the lowest temperature and cook for 3 - 4 hours.
  4. Cooking times will vary depending on temperature, volume and size of the fat pieces but a general rule is to cook until you have small browned cracklings in a bath of clear fat.
  5. Remove from the heat and allow to cool a little before filtering through a stainless steel strainer. Discard the fat and pour the lard into heat tempered glass jars like the ball mason wide mouthed jars - see link for supplies below. Be careful not to pour into regular glass jars to avoid the risk of breakage.
Recipe Notes

Storage: Store in Ball mason wide mouthed freezer safe jars.  These are heat tempered and will not crack when you pour the lard into them.

Chicken Meat Stock

It is important to understand the difference between meat and bone broth. Meat stock and bone broth are two different things. Simply put, meat stock is made over a few hours with raw bones and meat, where as bone broth is made with old cooked bones and cooked over 12 – 24 hours or more. […]

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Chicken Meat Stock
Remember, a rich meat stock is what we are seeking to make on the introduction stages, not bone broth until you graduate to the Full GAPS Diet Program. *This meat stock recipe is appropriate for the GAPS Introduction Diet Stage One - onward. Things you may need: Wide Mouthed Mason Stock Storage Jars, 6-8L Stainless Steel Cooking Pot, Stainless Steel colander, straining spoon and Cheesecloth.
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Prep Time 40 Minutes
Cook Time 1.5 -3 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic ingredients
Chicken or other Poultry Stock
Prep Time 40 Minutes
Cook Time 1.5 -3 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic ingredients
Chicken or other Poultry Stock
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Instructions
  1. Place chicken frames, feet, gizzards and whole chicken into a large pot and fill it up with 4 Litres of filtered water, add natural unprocessed salt to your taste at the beginning of cooking and about a teaspoon of black peppercorns, roughly crushed (optional – pepper sometimes too hot for children). Apple cider vinegar can be added at this point if you are using it.
  2. Add fresh oregano and peppercorns.
  3. Bring to boil on the stove and skim and discard any floating scum on the top. Cover and simmer on a low heat for 1 ½ -3 hours. If you are using a crock pot, cook for 1 hour on high, then 6 hours on low.
  4. After cooking for the recommended time, remove the meat and bones by straining the stock ingredients through a sieve. You can do this by collecting the stock under the strainer into a larger pot or large pyrex jug. Strip off all the meat and soft tissues from the bones as best as you can and put aside. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and these should be put aside with the meat that has been stripped from the bones to add later to the soup. It is also good for the patient to eat the marrow and soft tissue direct from the bones as a meal.
  5. Strain the remaining stock with a cheesecloth to remove all remaining small bones, pepper corns and any vegetables that were added. Discard any tiny bones and vegetables added. Store the stock in wide mouthed freezer safe mason jars in the fridge or freezer. The meat stock will keep well in the fridge for at least 7 days or it can be frozen.
Recipe Notes

If you wish to make bone broth/stock later, you can keep the bones by storing them in the freezer and cook the ingredients for longer to extract more nutrients from the bones.  Refer to our Bone Broth Recipe to make this but remember not to introduce bone broth until you are on Full GAPS Diet or simply continue with the nutritious meat and gelatin stocks.

For Best Storage

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

Butcher supplies for meat stock

The ratio of ingredients is individual and dependant on the size of the batch you wish to make but keep in mind that some stock should be reserved for drinking and some for making your batch for soup.  The remainder of your ingredients will depend on what type of meat stock you are making.  Here is a list of bone selections you can ask for at your organic butcher shop.

Beef, Lamb, Pork or Game Selections

  • Large tubular marrow bones
  • Gelatinous meats
  • Meaty rib bones
  • Osso Buco cuts
  • Knuckle bones
  • Shanks
  • Neck bones
  • Tail bones
  • Trotters
  • Joints
  • Ears

Poultry Selections

  • Whole chicken & extra chicken frames
  • Feet from one chicken
  • Gizards & giblets
  • Spatchcock
  • Pheasants
  • Pigeon
  • Goose
  • Duck

Fish Selections

  • Fish frames with heads (no fish meat)
  • Skins
  • Fins

Hints & Facts:

  • Add 1/4 a cup of apple cider vinegar to help draw out minerals from the bones and into the stock such as calcium potassium and magnesium. Some people may not be ready to add this during intro.
  • Choose fatty fish like mackerel or salmon. But make sure they are not farmed or preserved in any way.
  • Gelatine as the substance extracted by boiling bones, hoofs, trotters and soft animal tissues from gelatinous meats.
  • The celery sticks should be avoided for patients in the introductions diet stages.  These can be added later on full gaps for added stock flavour.  They can be freshly cut as shown in the instructions or sauteed in a pan with onion and garlic prior to adding to the pot  for added flavour.

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.

Charting the highest source of essential nutrients

Clinical Notes:

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.

 

Lamb Meat Stock

It is important to understand the difference between meat and bone broth. Meat stock and bone broth are two different things. Simply put, meat stock is made over a few hours with raw bones and meat, where as bone broth is made with old cooked bones and cooked over 12 – 24 hours or more. […]

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Lamb Meat Stock
Remember, a rich meat stock is what we are seeking to make on the introduction stages, not bone broth until you graduate to the Full GAPS Diet Program. *This meat stock recipe is appropriate for the GAPS Introduction Diet Stage One - onward. Things you may need: Wide Mouthed Mason Stock Storage Jars, 6-8L Stainless Steel Cooking Pot, Stainless Steel colander, straining spoon and Cheesecloth.
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Rate this recipe!
Prep Time 30 Minutes
Cook Time 3-6 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic Ingredients
Lamb Meat Joints: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it - Select at least 3-4 items from this group below
Prep Time 30 Minutes
Cook Time 3-6 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic Ingredients
Lamb Meat Joints: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it - Select at least 3-4 items from this group below
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Rate this recipe!
Instructions
  1. Your selected meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it. Ask your butcher to cut some large tubular marrow bones so that the marrow can be easily accessed like that shown in the image.
  2. Lightly brown the meat cuts in tallow or ghee in a frypan or . This creates added flavour to the stock. Do not cook it, just lightly sear it with a sprinkle of salt to create flavour.
  3. Place the bones and meat joints into a large pot and fill it up with 4 litres of filtered water.
  4. Cut the onions into halves or quarters and add them to the pot along with roughly chopped carrots and crushed garlic cloves. If you are following the introduction diet stages, we recommend you avoid the fibrous vegetables such as celery at this time.
  5. Add salt to taste at the beginning of cooking and about a teaspoon of black peppercorns.
  6. Add apple cider vinegar and fresh oregano.
  7. Bring to a boil and skim off any scum that rises to the top. Then reduce the heat and leave on the stove at a low simmer for about 3–6 hours. If you are cooking in the oven, cook at 150°C for 3 hours. If using crock pot, cook on high for 2 hours, then on low for 6 hours. This is the measured cooking time frame to make your nutrient meat stock. Bone stock without the meat cuts are usually longer. The longer you cook the bone stock the more nutrients and the softer the bones become for fishing out marrow.
  8. After cooking for the recommended time above, remove the meat, marrow and bones by straining the stock ingredients through a sieve. You can do this by collecting the stock under the strainer into a larger pot. Strip off all the meat and soft tissues from the bones as best as you can and extract the bone marrow out of the large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and these should be put aside with the meat that has been stripped from the bones to add later to soups or as a meal. It is also ok for the patient to eat the marrow and soft tissue direct from the bones.
  9. Strain the remaining stock with a cheesecloth to remove all remaining small bones, pepper corns and any vegetables that were added. Discard any tiny bones and vegetables added. Store the stock in wide mouthed freezer safe mason jars in the fridge or freezer. The meat stock will keep well in the fridge for at least 7 days or it can be frozen. The bones can be frozen and later used again to make bone broth.
Recipe Notes

If you wish to make bone broth/stock later, you can keep the bones by storing them in the freezer and cook the ingredients for longer to extract more nutrients from the bones.  Refer to our Bone Broth Recipe to make this but remember not to introduce bone broth until you are on Full GAPS Diet or simply continue with the nutritious meat and gelatin stocks.

For Best Storage

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

Butcher supplies for meat stock

The ratio of ingredients is individual and dependant on the size of the batch you wish to make but keep in mind that some stock should be reserved for drinking and some for making your batch for soup.  The remainder of your ingredients will depend on what type of meat stock you are making.  Here is a list of bone selections you can ask for at your organic butcher shop.

Beef, Lamb, Pork or Game Selections

  • Large tubular marrow bones
  • Gelatinous meats
  • Meaty rib bones
  • Osso Buco cuts
  • Knuckle bones
  • Shanks
  • Neck bones
  • Tail bones
  • Trotters
  • Joints
  • Ears

Poultry Selections

  • Whole chicken & extra chicken frames
  • Feet from one chicken
  • Gizards & giblets
  • Spatchcock
  • Pheasants
  • Pigeon
  • Goose
  • Duck

Fish Selections

  • Fish frames with heads (no fish meat)
  • Skins
  • Fins

Hints & Facts:

  • Add 1/4 a cup of apple cider vinegar to help draw out minerals from the bones and into the stock such as calcium potassium and magnesium. Some people may not be ready to add this during intro.
  • Choose fatty fish like mackerel or salmon. But make sure they are not farmed or preserved in any way.
  • Gelatine as the substance extracted by boiling bones, hoofs, trotters and soft animal tissues from gelatinous meats.
  • The celery sticks should be avoided for patients in the introductions diet stages.  These can be added later on full gaps for added stock flavour.  They can be freshly cut as shown in the instructions or sauteed in a pan with onion and garlic prior to adding to the pot  for added flavour.

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.

Charting the highest source of essential nutrients

Clinical Notes:

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.

 

Beef Meat Stock

It is important to understand the difference between meat and bone broth. Meat stock and bone broth are two different things. Simply put, meat stock is made over a few hours with raw bones and meat, where as bone broth is made with old cooked bones and cooked over 12 – 24 hours or more. […]