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

Food Sensitivity Test

Introducing Dairy The GAPS ‘dairy introduction structure’ promotes introducing whey first followed by yoghurt and then Kefir. When introducing any of these, we do it methodically by first conducting the ‘food sensitivity test’ first, followed by adding small amounts at a time added to other food to ensure they are well tolerated. This approach is […]

Print Recipe
Food Sensitivity Test
Votes: 2
Rating: 3.5
You:
Rate this recipe!
Servings
Votes: 2
Rating: 3.5
You:
Rate this recipe!

Dairy Introduction Structure

Introducing Dairy The GAPS ‘dairy introduction structure’ promotes introducing whey first followed by yoghurt and then Kefir. When introducing any of these, we do it methodically by first conducting the ‘food sensitivity test’ first, followed by adding small amounts at a time added to other food to ensure they are well tolerated. This approach is […]

Print Recipe
Dairy Introduction Structure
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
Votes: 0
Rating: 0
You:
Rate this recipe!

Raw Dairy Milk Yoghurt – Creme Fraiche & Whey

This recipe is primarily a yoghurt recipe, however we will continue with a second set of instructions to produce some whey which should be introduced first on the introduction diet.  Using the same instructions here to make yoghurt, you can also make what Dr Natasha refers to as Creme Fraiche (sour Cream) This is in- […]

Print Recipe
Raw Dairy Yoghurt
This recipe is appropriate from stage one onward - HOWEVER, yoghurt should be introduced after whey has been introduced. Follow the steps on the introduction diet stage one
Votes: 4
Rating: 3.25
You:
Rate this recipe!
Cook Time 24 - 30 Hours
Servings
Ingredients
Ingredients
Equipment
  • 1 Yoghurt Maker I suggest the 'Wholesome me’ Yoghurt Maker as it is specifically designed for GAPS
  • 1 Milk thermometer If making yoghurt with pasturised milk
  • 1 Saucepan Only required for heating if you are not making raw yoghurt
  • 1 2 Litre Pyrex Jug For mixing the starter and pouring into jars
Yoghurt Culture Starter Options - SELECT ONE FROM BELOW
  • Cultured yoghurt starter powder (measure as per product instructions - add more for thicker result) GAPS Diet Australia have two options: Custom Probiotics Starter #2 (GAPS) and Gi Pro Starter (SCD)
  • 2-3 Synbiotic powder 3 scoops per one litre of milk (GutBiome Brand)
  • 1/3 Cup Homemade yoghurt as a starter per litre of milk
Cook Time 24 - 30 Hours
Servings
Ingredients
Ingredients
Equipment
  • 1 Yoghurt Maker I suggest the 'Wholesome me’ Yoghurt Maker as it is specifically designed for GAPS
  • 1 Milk thermometer If making yoghurt with pasturised milk
  • 1 Saucepan Only required for heating if you are not making raw yoghurt
  • 1 2 Litre Pyrex Jug For mixing the starter and pouring into jars
Yoghurt Culture Starter Options - SELECT ONE FROM BELOW
  • Cultured yoghurt starter powder (measure as per product instructions - add more for thicker result) GAPS Diet Australia have two options: Custom Probiotics Starter #2 (GAPS) and Gi Pro Starter (SCD)
  • 2-3 Synbiotic powder 3 scoops per one litre of milk (GutBiome Brand)
  • 1/3 Cup Homemade yoghurt as a starter per litre of milk
Votes: 4
Rating: 3.25
You:
Rate this recipe!
Instructions
Yoghurt
  1. Steralise all your equipment such as the pyrex jug, whisk and yoghurt making jars/container.
  2. Pour your milk in a large jug. I like to use a two litre sized pyrex jug.
  3. Add your yoghurt culture starter option to the milk. Please refer to the yoghurt culture starter options listed above.  If you are using a powdered culture or synbiotic powder, be sure to first stir the powder into 15mls of milk in a separate sterilised cup first to ensure that the starter does not clump and then add this to the remaining milk and stir well. It is important to stir the starter well so that it blends and mixes with all the milk to produce a good yoghurt.  You can do this slowly and gradually with a whisk. (If you are not making raw yoghurt and you have heated the milk first, make sure that it cools down to a temperature between 38˚C and 45˚C before adding the culture).  
  4. After the starter culture has been added and mixed well to the milk, it is ready to pour into the yoghurt maker jars or glass dish. When this is done place them into the yoghurt maker.
  5. Set the timer for the desired incubation period and ferment the yoghurt for 24 hours (minimum) or more at a temperature range between 38˚C and 45˚C. 24 hour fermentation will allow the yoghurt to be virtually lactose and casein free and make proteins more digestible). The longer the ferment, the stronger and more tart the taste will become but the more beneficial it will be.
  6. When the fermentation is complete, transfer the yoghurt to the fridge to set for 6 hours before consuming.
  7. GAPS Yoghurt will produce a lovely creamy layer on top. This is easily mixed into the yoghurt or you can scoop it off and enjoy it as is.
Sweetening
  1. Fruit and honey are good natural sweetener options to add flavour. *Be sure not to add any fruit to the yoghurt before fermentation as this may allow mould or harmful bacteria to proliferate. 
Storage
  1. Keeps for several weeks in the fridge
Thickening Tips
  1. Raw yogurt will not naturally become as thick as traditional yogurt and may present with some whey. If you would like your yogurt to be thicker, try dripping it through a cheesecloth for a few hours to remove some of the whey (see below instructions).  Store the whey in the fridge and use for culturing or adding to dishes as per the introduction diet.
Dripping Your Whey
  1. With a large (bleach free) cheese cloth, line a stainless steel colander. Sometimes you will need to double or triple lay the cheese cloth for desired result. This means folding it over a couple of times to make it less pour’s which will slow down the dripping process and collect more cream cheese.
  2. Place the colander over a large glass bowl and pour your yoghurt into the cheesecloth lining the colander. This will allow the whey to drip through the cheese cloth and collect in the glass bowl underneath. Alternatively you can hang the cheesecloth from a kitchen cupboard handle and let it drip into a glass bowl underneath it.
  3. Cover the colander with a tea towel and leave it for a few hours. The result will establish a liquid in the glass bowl (whey) and remaining residue in the lined colander will resemble cottage cheese.
  4. Pour the whey into a clean glass jar with a tight lid to use with the GAPS introduction stages and keep it in the refrigerator. The whey can also be used as a starter for fermenting different foods, such as vegetables, fish, seeds and nuts (when your patient is ready to have them). Depending on how long you leave your yoghurt dripping, you can make cottage cheese or use these steps to make a thicker yoghurt. Both the yoghurt and the cheese can be used for baking, adding to salads and soups and as deserts with honey and fruit.
Recipe Notes

If you can not find raw milk

If you are unable to find raw milk, be sure to select organic full cream milk from grass fed cows and follow these steps at the beginning of the recipe.

1. Pour milk into a large saucepan and very slowly bring the pasturised milk close to boiling (approximately 80-90°C) in a stainless steel saucepan & stir occasionally. (Try not to boil too fast as it may burn) By bringing the milk close to boiling point (no higher than 80°C) you destroy any bacteria which may be lingering in the milk that can interfere with the fermentation process. It is important not to boil the milk as it will change its taste. (Boiling point is set at 100°C).

2.Take the saucepan off the stove and set aside to cool down.  You can cool it down faster by filling your sink with cold water and ice and submerging the base of the saucepan in the cold water. Keep an eye on the thermometer until it reaches between 38-45°C.

3. After the milk has cooled to 38-45°C, you may add your yoghurt starter. If you are using a powdered culture or synbiotic starter, be sure to first stir the powder into 15mls of milk in a separate sterilised cup to ensure that the starter does not clump and then add it to the remaining milk and stir well. It is important to stir the starter well so that it blends and mixes with the all the milk.  You can do this slowly and gradually with a whisk. IMPORTANT: Make sure you add the yoghurt or starter after it has cooled down between 38 – 45˚C and not any hotter or it will kill the beneficial bacteria.  When the culture is mixed well, pour the milk into a glass pyrex jug because the spout on the jug will make easier to pour into the yoghurt making jars.

Continue with the remaining cooking instructions from this recipe from step 4 onward.

IMPORTANT: Make sure you add the yoghurt or starter after it has cooled down between 38 – 45˚C and not any hotter or it will kill the beneficial bacteria.

If you can't use Dairy

If you have a true dairy allergy, you may make yoghurt with nut milk or coconut milk.  Please refer to our recipes on how to make these.

What yoghurt maker is best?

The Wholesome me yoghurt maker was specifically designed for GAPS

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 […]

Print Recipe
Sauerkraut
This recipe is appropriate for the introduction diet from stage One onward
Votes: 0
Rating: 0
You:
Rate this recipe!
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)
Votes: 0
Rating: 0
You:
Rate this recipe!
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.

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 […]

Print Recipe
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.
Votes: 0
Rating: 0
You:
Rate this recipe!
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
Votes: 0
Rating: 0
You:
Rate this recipe!
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 & Preparation

Fish frames with fish heads intact, including skin and fins (no fish meat required).

The fish flesh contained in the heads of the fish will produce the necessary gelatin and essential minerals for this recipe.  If you use the whole fish including the fish flesh to make the stock, the fish will fall apart and begin to disintegrate into the stock, clouding the stock and making it messy.  The meat is better saved for an enjoyable meal separately.  And of course this is very resourceful, sustainable and satisfying to get use out of every part of the animal you’re eating.

If you are aiming to make a tasty fish stock, select bones from white fish such as bass, cod and flat fish. Bones from oily fish such as salmon, mackerel or tuna are very fatty (which is ideal for GAPS) but they can impart a greasy and unpleasant taste for people who are getting used to fish stock.  Having said this, fatty fish are preferred sources for the GAPS diet.

The fish bones must be cleaned of any blood and gills as these will impart a nasty, bitter taste and cloud up your stock. Fish heads add a lot of flavour and contain a lot of gelatine which will give body to your stock, but make sure they are thoroughly cleaned (and always remove the gills). A good way of cleaning the bones is to run them under a cold tap and leave them to soak in the water to allow impurities to float the surface (which you can then skim and discard).

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.
  • If you choose fatty fish like mackerel or salmon, make sure they are not farmed or preserved in any way.
  • Gelatin is 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. […]

Print Recipe
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.
Votes: 2
Rating: 4
You:
Rate this recipe!
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
Votes: 2
Rating: 4
You:
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 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

*Please refer to our meat stock recipes to create the base for this 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 but you may […]

Print Recipe
GAPS Basic Healing Soup
*This meat stock recipe is appropriate for the GAPS Introduction Diet Stage One - onward *You will need previously prepared homemade meat stock for this recipe: refer to our meat stock recipes for this.
Votes: 1
Rating: 5
You:
Rate this recipe!
Prep Time 50 Minutes
Cook Time 3 Hours
Servings
Litre batch
Ingredients
Vegetables
Meat & Stock
  • 1 Litre Chicken Meat Stock Refer to our meat stock recipes: or locate the link to our Chicken Meat Stock Recipe below in the notes
  • 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 Refer to our meat stock recipes: or locate the link to our Chicken Meat Stock Recipe below in the notes
  • 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.
Votes: 1
Rating: 5
You:
Rate this recipe!
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

Click Here for the Chicken Meat Stock Recipe Link

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 to the soup when ready to eat 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 probiotic bacteria, enzymes and minor component nutrients.  Always wait for the food to cool at a temperature you can eat it 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 dependent 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 off 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 for smaller children.

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 hand 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 […]

Print Recipe
Duck Dripping
Rendered Animal Fats: Stage one appropriate onward
Votes: 0
Rating: 0
You:
Rate this recipe!
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
Votes: 0
Rating: 0
You:
Rate this recipe!
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 […]

Print Recipe
Lard & Tallow
Rendered Animal Fats: Stage one appropriate onward
Votes: 0
Rating: 0
You:
Rate this recipe!
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
Votes: 0
Rating: 0
You:
Rate this recipe!
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. […]

Print Recipe
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.
Votes: 1
Rating: 5
You:
Rate this recipe!
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
Votes: 1
Rating: 5
You:
Rate this recipe!
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 for fish stock:

  • 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 the introduction diet stages.
  • 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. […]

Print Recipe
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.
Votes: 0
Rating: 0
You:
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
Votes: 0
Rating: 0
You:
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. […]

Print Recipe
Beef 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.
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 30 Minutes
Cook Time 3-6 Hours
Passive Time 30 Minutes
Servings
4 litre pot
Ingredients
Basic Ingredients
Beef Meat Joints: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it - Select at least 4-5 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
Beef Meat Joints: Your meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it - Select at least 4-5 items from this group below
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Your selected meat joint must contain bones with marrow, soft tissue and bones with meat still attached to it. Osso Bucco cuts as shown in the image are perfect for this, along with the other meaty bones and joints listed in the recipe. 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.
  2. Place the bones and meat joints into a large pot and fill it up with 4 litres of filtered water.
  3. 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.
  4. Add salt to taste at the beginning of cooking and about a teaspoon of black peppercorns.
  5. Add apple cider vinegar and fresh oregano.
  6. 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 8–10 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.
  7. 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.
  8. 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.

 

Fermented Sauerkraut Juice

What if you run out of sauerkraut juice on the introduction diet? Sauerkraut juice is a by-product from making sauerkraut.  There is often not enough to cater for the introduction diet stages when you purchase sauerkraut or when you make your own so here is a recipe that will help you keep up with your […]

Print Recipe
Sauerkraut Juice
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
litres
Ingredients
Juice Ingredients
Servings
litres
Ingredients
Juice Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Fresh press your cabbage to make close to a litre of cabbage juice.
  2. And add either a cup of whey dripped from your yoghurt or kefir or use some yoghurt starter or vegetable culture.
  3. A cup of water can be added to top it up.
  4. Ferment the juice on the bench for 24 – 48 hours at room temperature and you will notice it will become slightly carbonated or effervescent. It is good to use a glass container that is sealed tight. Be sure to release any gas build up in the bottle by loosening the jar and tightening it again during the fermentation process.
Recipe Notes

Store in the fridge when fermentation is complete.

GAPS Chamomile Tea

Good organic Chamomile tea can be found at your local health food store, however here are the instructions on how to make your own. Chamomile flowers are a little white flower with a yellow centre like a small daisy. There are two types of chamomile – the Roman or English Chamomile, which is a perennial, […]

Print Recipe
GAPS Chamomile Tea
This recipe is approapriate for the introduction diet from stage One onward
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 5 Minutes
Servings
Person
Ingredients
Prep Time 5 Minutes
Servings
Person
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Snip the flowers off when they’re flowering in summer, and use them fresh in a teapot with filtered boiling water.
  2. You may also dry them and store them in an airtight container to use at a later time
  3. Let the tea steep for 3 – 5 minutes before pouring through a tea strainer (consumed between meals).
Recipe Notes

 

 

GAPS Mint Tea

Good organic mint tea can be found at your local health food store, however here are the instructions on how to make your own. There are a variety of mint plants available at nurseries; spearmint, chocolate mint, apple mint, pineapple mint, lemon mint, etc. Mint has some interesting healing properties associated with settling a nervous […]

Print Recipe
GAPS Mint Tea
This recipe is appropriate for the introduction diet from Stage 1 onward
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 5 Minutes
Servings
Person
Ingredients
Prep Time 5 Minutes
Servings
Person
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Cut some fresh mint leaves by removing them from their stems
  2. Place the leaves into a pot and pour filtered boiling water over the top and allow to steep for 3 – 5 minutes.
  3. Pour the tea through a tea strainer and enjoy
  4. Use one teaspoon of mint tea leaves per cup

GAPS Ginger Tea

Ginger is well known for its relief of pain and inflammation and assists in soothing the digestive tract, reduces flatulence and eases symptoms of nausea. Print Recipe GAPS Ginger Tea This recipe is appropriate for the introduction diet from Stage 1 onward Votes: 0 Rating: 0 You: Rate this recipe! Course Beverages Cuisine Full GAPS […]

Print Recipe
GAPS Ginger Tea
This recipe is appropriate for the introduction diet from Stage 1 onward
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 5 Minutes
Servings
Person
Ingredients
Prep Time 5 Minutes
Servings
Person
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Grate some fresh ginger root and place a teaspoon of grated ginger in the teapot and pour boiling water over it
  2. Let the tea steep for 3 – 5 minutes before pouring through a tea strainer. (to be consumed between meals)