Recipes collated under this category are specific for Stage Six of the GAPS Introduction Diet onward.

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
Servings
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.

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.

Activating Nuts/Seeds for Flour

What are Activated Nuts? Activated nuts have been soaked in water and salt for a period of time, which starts off the germination or sprouting process, then dehydrated at a low temperature. Soaking increases the nutrient value of the nuts along with breaking down the problematic compounds that help enhance their digestibility. Nuts and Seeds […]

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Activating Nuts/Seeds for Flour
This recipe is appropriate from Stage 6 on the Introductions Diet
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Prep Time 2-12 hrs
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Prep Time 2-12 hrs
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Instructions
  1. In a large bowl place your nuts or seed of choice.
  2. Dissolve salt in enough water to cover the amount of nuts/seeds you are activating.
  3. Cover with the salt water solution.
  4. Soak the nuts or seeds for the specified time according to the chart below (see soaking time chart)
  5. Strain and rinse the nuts when the specified time has lapsed.
  6. Spread the nuts or seeds over a dehydrator rack, or baking tray.
  7. Place in the oven on a low heat (90 degrees) or dehydrator until completely dry and the moisture is removed. The dehydrator is a longer drying process but helps to keep activated nuts active. The oven can stop the germination process, however it will get the job done in drying the nuts and seeds after they enzyme inhibitors have been removed.
  8. Eat the activated nuts as they are or make flour from them by grinding the nuts in a strong blender like a vitamix or thermo until you have a flour like consistency.
  9. Store nuts, seeds or nut flours in an air tight container.
Recipe Notes

Clinical Notes

Try fermenting nut/seed flour or nut/seed milk if nuts and seeds continue to be a bit of a problem.

Nut and Seed Soaking Chart

Print Recipe Nut and Seed Soaking Chart Votes: 0 Rating: 0 You: Rate this recipe! Course Baking at home, Miscellaneous Cuisine Full GAPS Diet, GAPS Baby: Introducing Solids, GAPS Introduction Stages, Stage 6 – onward Servings MetricUS Imperial Ingredients 2-3 Cups Organic Nuts or Seeds1 Tbs Celtic or Himalayan Sea Salt1 Litre Filtered water Course […]

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Nut and Seed Soaking Chart
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Instructions
  1. Almonds 12 Hours 1 tablespoon salt
  2. Brazil Nuts 2 Hours 1 tablespoon salt
  3. Cashews 2 Hours 1 tablespoon salt
  4. Chia Seeds 2 Hours No salt
  5. Flax Seeds 2 Hours No salt
  6. Hazel Nuts 8 Hours 1 tablespoon salt
  7. Macadamia Nuts 2 Hours 1 tablespoon salt
  8. Pecans 8 Hours 2 teaspoons salt
  9. Pine Nuts 2 Hours 1 tablespoon salt
  10. Pumpkin Seeds 6 Hours 2 tablespoons salt
  11. Sesame Seeds un-hulled 6 Hours 1 tablespoon salt
  12. Sunflower Seeds 4 Hours 2 tablespoons salt
  13. Walnuts 8 Hours 2 teaspoons salt
  14. Wild Peanuts 8 Hours 1 tablespoon salt
  15. See other recipe 'Activating Nuts/Seeds for Flour' for instructions to soak and sprout seeds to make flour.
Recipe Notes

Clinical Notes

Nuts and Seeds are fibrous and should not be introduced for GAPS patients until digestive symptoms have shown some signs of improvement. The introduction diet provides a slow introduction to nuts by starting with nut butter followed by baking with nut flour and finally nuts for snacks themselves with encouragement to prepare them and chew them well. The sensitivity test is advised to be carried out first for those who suspect a true nut allergy, however there are many people who express their intolerance for nuts during the introduction diet who may need to determine themselves whether to wait until further healing takes place before introducing them.

Selecting organic nuts and seeds and preparing them by soaking and sometimes blanching them (skins removed) often makes all the difference for a GAPS patient to better tolerate them.  Many GAPS patients have a toxic overload and cannot tolerate even the smallest amount of chemicals or pesticides in their system and this is why organic serves to be a better option.

In addition to crop chemicals, nuts and seeds contain their own 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 zinc.  Enzyme inhibitors in particular, are contained on the skins or surrounds of nuts and seeds and they are especially apparent in nuts with brown skins like almonds.  Their purpose serves as a protective layer to naturally prevent animals and insects from consuming them so that they have the opportunity to germinate and sprout into a plant. Soaking nuts and seeds in warm salty water overnight will activate enzymes that neutralise enzyme inhibitors and also breakdown a large portion of phytic acid that allow the nutrients to be better absorbed in the digestive system. This soaking preparation process is often referred to as activating nuts and seeds.

Banana Almond and Blueberry Pancakes

I could not tell you how many times we have made these pancakes.  They are simple to make and a great lunch box filler for school or work. Print Recipe Banana Almond and Blueberry Pancakes This recipe is appropriate for the GAPS Introduction Stages from Stage 6 onward Votes: 0 Rating: 0 You: Rate this […]

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Banana Almond and Blueberry Pancakes
This recipe is appropriate for the GAPS Introduction Stages from Stage 6 onward
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Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
People
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
People
Ingredients
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Instructions
  1. Mash bananas and place them into a bowl
  2. Add eggs, almond flour and vanilla essence to the bowl and blend briefly with an electric beater until smooth
  3. Add dried blueberries and hand mix
  4. Heat frying pan on a low heat to ensure you do not burn the nut flour and spoon small pancakes into the fry pan
  5. You will notice some fine bubbles on the top indicating that they may be ready to flip. Use an egg lifter to flip and lightly cook the other side. If the pan is too hot they will burn
  6. You may need some practice in making these before you fry the perfect pancake but they are well worth the effort
  7. Wrap each pancake in sets of two with baking paper and store them in the fridge or freezer. These are great school snacks or morning tea for visitors.
  8. Serve with fresh sour cream, yoghurt or kefir and fresh banana or blueberries
Recipe Notes

Clinical Notes

If you are trying to avoid all sugars including mono sugars found in honey and fruit to help combat candida (yeast overgrowth)  it is best to avoid this recipe as it contains honey and fruit.  Please refer to our GAPS101 Online learning course for the GAPS Candida Protocol.

Banana Peanut Butter Mini Muffins

These cute little mini muffins are a great treat for the little ones. They are easy to make, are GAPS compliant and kids love them. They are also great snacks and lunch box fillers. What more can you ask for. Print Recipe Banana Cake or Mini Muffins These delicious treats are suitable from Stage 6 […]

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Banana Cake or Mini Muffins
These delicious treats are suitable from Stage 6 on wards.
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Prep Time 10 Minutes
Cook Time 15 Minutes (cake) or 15 Minutes for Mini Muffins
Servings
24 Mini Muffins
Ingredients
Mini Muffin Ingredients
Icing
Prep Time 10 Minutes
Cook Time 15 Minutes (cake) or 15 Minutes for Mini Muffins
Servings
24 Mini Muffins
Ingredients
Mini Muffin Ingredients
Icing
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Instructions
Cake/Muffin Intructions
  1. Preheat oven to 150 degrees Celsius
  2. Separate whites from eggs and beat until fluffy, then beat the egg yolks separately
  3. Add honey, vanilla extract and softened coconut oil to a mixing bowl and beat well whilst gradually adding both egg mixtures and almond flour.
  4. Mix in mashed bananas and desiccated coconut and pour into mini muffin papers or a loaf tin lined with baking paper. Mini muffins will take approximately 15 minutes to cook. Keep an eye on them as almond flour is easy to burn (Don’t cook them in too high temperatures). Regular sized muffins will take a little longer with approximately 25 minutes. Alternatively you may wish to cook a banana loaf which will require 45 – 5o minutes cooking time. Be sure to line your loaf tin with baking paper so that you can easily remove your cake as soon as it is done as this will keep the outside colour golden. You may also consider adding walnuts to the mixture.
Icing Instructions
  1. Whip both honey and peanut butter together. This will set nicely in the fridge like regular hard icing. You can also use a piping bag to make rosettes. Make sure you have given the muffins enough time to cook before applying the icing.
  2. Garnish with dried bananas or walnuts on top if you wish.
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.

Fermented Almond Flour

If the introduction of nuts or nut flour persists to be a problem for people starting the GAPS Diet, you may wish to ferment the nut flour itself. Both nuts and seeds contain phytates, phenols and oxalates etc and these can make it difficult for some people (not all) to digest whilst their gut is […]

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Fermented Almond Flour
Fermenting Almond Flour
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Prep Time 5 mins
Passive Time 24 hours
Servings
cups
Ingredients
Fermenting mixture
  • 2-3 cups Blanched almond flour Organic - quantity here is dependant upon how much you plan to use for the recipe intended
  • 1 cup Whey This is the dripped liquid from your yoghurt - see whey recipe
  • 2 cups Filtered water
Special equipment
Prep Time 5 mins
Passive Time 24 hours
Servings
cups
Ingredients
Fermenting mixture
  • 2-3 cups Blanched almond flour Organic - quantity here is dependant upon how much you plan to use for the recipe intended
  • 1 cup Whey This is the dripped liquid from your yoghurt - see whey recipe
  • 2 cups Filtered water
Special equipment
Fermenting Almond Flour
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Instructions
  1. Add the almond flour into a bowl or dish
  2. Mix filtered water with a cup of whey and pour over the almond flour
  3. Leave the bowl or dish on the kitchen bench top at room temperature for 24 hours.
  4. When 24 hours have passed, drain the flour through a cheescloth and use the drained flour directly in baking.