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

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
Servings
People
Ingredients
Prep Time 30 Minutes
Cook Time 2.45 hours
Servings
People
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.

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
Servings
Ingredients
  • 1 egg organic free range
Prep Time 1 minutes
Cook Time 3-5 minutes
Servings
Ingredients
  • 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.

Osso Buco

This recipe can be cooked in a slow cooker or in the oven.  I prefer to cook this in a slow cooker but it depends if you wish to brown the meat at the end a little in the oven by removing the lid and turning it up for the last half an hour.  This […]

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Osso Buco
This recipe is stage two appropriate & onward
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Prep Time 15 minutes
Cook Time 6-8 hours
Servings
people
Ingredients
  • 6-8 cuts Beef Osso buco cuts These are cuts of meat with the marrow bone in the centre
  • 2 whole Onions Diced
  • 6 cloves garlic Crushed
  • 1-2 whole Carrots Diced
  • 1-2 whole Zucchini Diced
  • 2-3 whole Tomatoes Diced
  • 2 tbs olive oil
  • 1/4 tsp Thyme Optional
  • 1/4 tsp Oregano Optional
  • 1 inch piece Ginger root Finely grated (weigh the peeled ginger on a food scale before grating or mincing to determine the correct measurement for the recipe)
  • 1 inch peice Tumeric root Finely grated (weigh the peeled tumeric on a food scale before grating or mincing to determine the correct measurement for the recipe)
  • 2 tbs Tomato paste Organic and sugar free (no additives)
  • 3 Bayleaves
  • 1 cup Meat Stock
  • 3 sprigs Fresh Parsley For garnish
  • 1 Lemon Cut into quarters for serving
Prep Time 15 minutes
Cook Time 6-8 hours
Servings
people
Ingredients
  • 6-8 cuts Beef Osso buco cuts These are cuts of meat with the marrow bone in the centre
  • 2 whole Onions Diced
  • 6 cloves garlic Crushed
  • 1-2 whole Carrots Diced
  • 1-2 whole Zucchini Diced
  • 2-3 whole Tomatoes Diced
  • 2 tbs olive oil
  • 1/4 tsp Thyme Optional
  • 1/4 tsp Oregano Optional
  • 1 inch piece Ginger root Finely grated (weigh the peeled ginger on a food scale before grating or mincing to determine the correct measurement for the recipe)
  • 1 inch peice Tumeric root Finely grated (weigh the peeled tumeric on a food scale before grating or mincing to determine the correct measurement for the recipe)
  • 2 tbs Tomato paste Organic and sugar free (no additives)
  • 3 Bayleaves
  • 1 cup Meat Stock
  • 3 sprigs Fresh Parsley For garnish
  • 1 Lemon Cut into quarters for serving
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Instructions
  1. Chop onions and crush garlic and combine them with tomatoes, tumeric, ginger, thyme, oregano, olive oil and tomato paste in food processor. Blend mixture until all ingredients are well diced and results in a thick paste.
  2. Place the lemon aside for serving later and add osso buco cuts, in the crock pot or slow cooker and add all other prepared chopped vegetables and ingredients including the bay leaves and cup of meat stock.
  3. Cook slow on low for several hours until the meat begins to fall off the bones. This can be achieved in the oven for 4 hours (covered with lid) on a low heat 160 Degrees Celsius or during the day in a slow cooker for 6 – 8 hours on low.
  4. If you are cooking this recipe in the oven and wish to brown the meat a little and create a more caramelised flavour, you may remove the lid and turn the oven up to 200 Degrees Celsius at the end of the cooking time for the last half an hour.
  5. Serve on some homemade cauliflower mash and or with a slice of lemon on the side.
Recipe Notes

Serve

Serve this healing nutrient dense meal with a warm cup of stock to drink on the side.

Ghee (clarified butter)

  It’s hard to improve on butter, but… Ghee, a traditional Indian preparation, eliminates the milk solids and gives you just the pure, unadulterated butterfat. It’s gheelicious. And it doesn’t burn, so it is a perfect choice for high temperature frying. Before introducing butter on the GAPS diet, the introduction stages advises to introduce ghee […]

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Ghee (clarified butter)
This recipe is appropriate for stage two of the GAPS Introduction Diet and onwards
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Prep Time 15 mins
Cook Time 1 hour
Servings
tub
Ingredients
Prep Time 15 mins
Cook Time 1 hour
Servings
tub
Ingredients
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Instructions
Option one
  1. Preheat your oven to approximately 60 – 120 Degrees Celsius.
  2. Add a large block of unsalted organic butter to a glass or stainless steel oven dish and leave it in the oven for 45 – 60 minutes.
  3. The liquid in the dish will separate with milk solids on the bottom (liquid creamy white colour), ghee in the middle (yellow) with some floaty bits of whey on top (crusty yellow and golden brown floaty bits). The whey can be carefully scooped out from the top with a tea strainer and the yellow liquid which is the ghee can be carefully poured into a jar with a cheese cloth on top to catch any whey or unwanted milk solids. Try not to disrupt the milk solids and ensure that they remain in the bottom of the pan as you pour out the ghee.
  4. Discard the milk solids and refrigerate the ghee in glass jars.
Option two
  1. Melt the unsalted butter in a saucepan over low heat. Don't stir.
  2. Reduce heat and let the melted butter simmer for an hour or until a firm "foam" forms on the surface.
  3. Remove the foam with a flat head stainless steel seive straining spoon (see image). On the bottom, you'll now see white milk protein, which you want to leave behind in the pan or filter out of your ghee.
  4. Carefully pour the clarified butter through a cheese cloth. The white milk protein should remain in the cloth, while the clear butterfat seeps through.
  5. Repeat the filtering a couple of times for optimal results.
  6. Let the ghee cool in a glass jar and store at room temperature.
Recipe Notes

Other Options: You can use your slow cooker to make ghee. Put the butter in it and turn on low heat for 6-8 hours. Then follow the steps above.

Fermented Fish

This is a very easy and nutritious probiotic meal to prepare. Avoid Farmed Fish Farmed fish are generally not native to the area and if they escape (which they do) they create disease among native fish, pollute the native species gene pool and compete for food and spawning sites. Some 50,000 salmon are farmed in […]

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Fermented Fish
This recipe is appropriate for the GAPS Introduction Diet Stage Two - onward
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Prep Time 25 Mins
Passive Time 3 Days
Servings
Litre jar
Ingredients
Prep Time 25 Mins
Passive Time 3 Days
Servings
Litre jar
Ingredients
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Instructions
  1. Skin the fish and remove the bones, cut into mouth size pieces.
  2. Put the pieces of the fish into the jar mixing with slightly crushed peppercorns, a few slices of white onion (optional), coriander seeds, bay leaves and dill seeds or dill herb.
  3. In a separate jug add ½ litre of water and dissolve 1 tablespoon of sea salt and 3-4 tablespoons of your homemade whey. Pour this brine into the jar with the fish until the fish is completely covered; if the fish is not covered just add more water.
  4. Close the jar tightly and leave to ferment for 3-5 days at a room temperature, then store in the fridge.
  5. This fish does not keep long, so consume in the next few days. Serve with avocado, lemons and onions.
Recipe Notes

Alternative Options

Another way to ferment fish: buy some fresh sardines (also works for herring and mackerel), de-scale the fish, cut the heads off and clean the belly out. Put into a suitable size glass jar or a stainless steel pan. Add 1-2 cups of whey, 1-2 tablespoons of salt (per 1 litre), a teaspoon of black pepper corns (freshly crushed), 10 bay leaves and ½ a teaspoon of coriander seeds (freshly crushed). Top up with water so the fish is completely covered with water, you may want to float a small plate on top of the fish to keep it submerged in the brine. Cover the pan or put the lid on the jar and let it ferment for 3-5 days at a room temperature. When the fish is ready take the meat off the bones, cut into bite-size pieces and serve with avocado, fresh dill and some chopped red onion.

GAPS Staple Casserole

This recipe is referred to by Dr Natasha Campbell-McBride as the ‘Italian Meat Casserole’ and we believe it is a staple dish that is easy to cook with it’s versatility in what can be used. It is a slow cooked method in the oven that produces a lovely tender meat that falls off the bone […]

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GAPS Staple Casserole
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Prep Time 35 Minutes
Cook Time 4-6 hrs
Servings
People
Ingredients
Meat and Stock
  • 1 Lamb Shoulder See notes for other meat options
  • 1 Litre Filtered water Approcimate: this is dependant upon how bif the pot is and the size of the lamb
Herbs & Spices
Vegetables
  • 6-8 Cloves Raw Garlic Crushed - See notes caution
  • 1 Whole Onion Large - See notes caution
  • 2 Whole Celery sticks Finely diced - Only use celery on Full GAPS Diet
  • 2 Whole Carrots Finely diced - See notes caution
  • 1/2 Whole Pumpkin Cubed - See notes caution
  • 1/2 Head of Cauliflower or Brocoli - Cut and remove all stalks - See notes caution
Special Equipment
Prep Time 35 Minutes
Cook Time 4-6 hrs
Servings
People
Ingredients
Meat and Stock
  • 1 Lamb Shoulder See notes for other meat options
  • 1 Litre Filtered water Approcimate: this is dependant upon how bif the pot is and the size of the lamb
Herbs & Spices
Vegetables
  • 6-8 Cloves Raw Garlic Crushed - See notes caution
  • 1 Whole Onion Large - See notes caution
  • 2 Whole Celery sticks Finely diced - Only use celery on Full GAPS Diet
  • 2 Whole Carrots Finely diced - See notes caution
  • 1/2 Whole Pumpkin Cubed - See notes caution
  • 1/2 Head of Cauliflower or Brocoli - Cut and remove all stalks - See notes caution
Special Equipment
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Instructions
  1. Heat the oven to 140 - 160 degrees Celsius. Place your meat joint or other selection of meat into an oval cast iron pot and fill 2/3 with filtered water. Be sure not to cover the meat joint completely with water, because the exposed part at the top of the meat produces a lovely tasting stock for drinking. This recipe should allow you to save a few jars of stock when you are done.
  2. If tolerated (see recipe notes) dice some onion and celery and crush some garlic and saute in a separate pan with a little lamb fat or duck fat and add to the pot. It is often nice to salt the top of the lamb and add some of the sauteed ingredients on top as well as surrounding the lamb in the stock.
  3. Add salt, dried herbs, bay leaves and a sprig of rosemary. Cover with the pot with the lid and cook on very low heat for 4-6 hours (125 – 140 degrees Celsius).
  4. After 4 or 5 hours add a variety of chopped vegetables. We have made some suggestions for you above that work nicely but feel free to experiment with seasonal organic vegetables. At this time it is essential to leave the lid off in the final stages of cooking and increase the temperature to 180 degrees celcius and cook for a further 40-50 minutes.
  5. When cooked, serve the meat and vegetables and use the stock (strained through a sieve) for a warm drink with your meal. Keep left over stock in the fridge or freezer for later meals or stock drinks.
Recipe Notes

Alternative Recipe Options

You can use any of the following meats (joint meats are easier to digest than muscle meats) Try to use a broad range of different meats each time you cook this meal.

  • Shoulder of lamb
  • Joint of pork
  • Joint of beef
  • Pheasant
  • Quail
  • Venison
  • Whole chicken
  • Turkey legs
  • Lamb shanks

You may experiment by adding a variety of vegetables keeping a broad range in your diet, however make sure you are ready for them - Refer to clinical notes.

The fat content of these meals need to be quite high: the more fresh animal fats you consume the faster the recovery.  Be sure to add fermented vegetables with every serving.  If you are still in the introduction stage, avoid spices at this stage and only use herbs, salt, and bay leaves.  This meal is easy to cook and provides you with a variety of options to choose from.  If you make a large batch, this meal is easily frozen and defrosted and heated in a glass Pyrex dish with a glass lid in the oven.  Cooking several of these meals and freezing them will allow you to have a break in the kitchen.

This method can be achieved with a slow cooker

Clinical Notes:

Introducing new food: If and when you introduce a new food, your patient’s symptoms of diarrhoea return, or pain or any other digestive symptom is experienced, then wait a week and try again after some more healing has taken place because this indicates that they are not ready for this food.

Avoid vegetables and consume only the meat and stock from this recipe if the patient is experiencing profuse diarrhoea.  Vegetables should be added gradually until well tolerated and digestion improves.

*This recipe is appropriate for the GAPS Introduction Diet Stage Two - onward