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.

Christmas Cookie Dough

Print Recipe Basic GAPS Cookie Dough Suitable from Stage 6 onwards You can make little faces on these cookies with a variety of different expressions and call them emotion cookies or you can make small gingerbread men for Christmas. Votes: 2 Rating: 5 You: Rate this recipe! Course Baking at home, Dairy free recipes, Deserts, […]

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Basic GAPS Cookie Dough
Suitable from Stage 6 onwards You can make little faces on these cookies with a variety of different expressions and call them emotion cookies or you can make small gingerbread men for Christmas.
Votes: 2
Rating: 5
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Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Votes: 2
Rating: 5
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Instructions
  1. Pre-heat oven to 150 degrees Celsius for 10 minutes (no hotter)
  2. Mix all ingredients in a bowl with a spoon, followed by massaging the contents in the bowl into a ball. Depending on the consistency of the mixture, add more nut butter or coconut oil if it is too dry or more nut flour if it is too moist. You want to create a cookie dough so keep mixing and squeezing the contents with your hands so that the mixture can be pressed and ready for rolling.
  3. When you have rolled the cookie mixture into a ball on the bench top, push down with the palms of your hands to flatten it a little and then use a rolling pin to roll out the dough into a flat surface approximately ¾ cm thick.
  4. Use a cookie cutter of your choice to make Christmas shaped biscuits. We have chosen stars, but you can make ginger bread shapes or any other Christmas shape you prefer.
  5. Place the tray in the preheated oven at no more than 150 degrees Celsius for 10 minutes, keeping a close eye on them to ensure they do not burn. Almond flour burns easily so do not cook any higher than 150 degrees Celsius.
  6. Remove the tray from the oven after 10 minutes and let the cookies cool on the tray before trying to pick them up as they will be soft and may crumble. If left to cool, they will become firmer.

Completely Raw Kingston’s

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

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

Cookies & Caramel Cream

Caramel Cream Barrels of pure joy.  Love at first Bite!!!  This little treat creates a burst of flavour to enjoy with the sound of a crack with the first bite followed by pure enjoyment.  Ok, I am in love with this little creation and hope you are too.  Enjoy.     Print Recipe Cookies & […]

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Cookies & Caramel Cream
This recipe is appropriate for people who are following the Full GAPS Diet.
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Prep Time 1 Hour
Passive Time 4 - 6 Hours
Servings
Cups
Ingredients
Caramel Cream Filling
Nut Sprinkles
Prep Time 1 Hour
Passive Time 4 - 6 Hours
Servings
Cups
Ingredients
Caramel Cream Filling
Nut Sprinkles
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Instructions
Biscuit Bottom
  1. Pre-heat oven to 150 degrees Celsius for 10 minutes (no hotter)
  2. Mix all ingredients in a bowl with a spoon, followed by massaging all the contents and squeezing the ingredients in your hands where you can feel the mixture starting to stick together and form shape. Depending on the consistency of the mixture, add more nut butter or coconut oil if it is too dry or more nut flour if it is too moist. You want to create a cookie dough so keep mixing and squeezing the contents with your hands so that the mixture can form a big ball ready for making smaller balls.
  3. When you have rolled the cookie mixture into a ball on the bench top, pinch a section of the dough and roll the section into a ball approximately 4cm in width. Continue this until you have 24 balls ready.
  4. Place each ball into mini round cardboard baking cups. These will be used as the mold for the entire cheesecake and they should be 5cm wide measured from the bottom.
  5. Press the first layer with your thumb by pushing the ball down flat to make a base in the bottom of the cup ensureing it reaches all the sides with good coverage.
  6. Place the baking cups onto a baking tray and place the tray in the preheated oven at no more than 150 degrees Celsius for 10 minutes, keeping a close eye on them to ensure they do not burn. Almond flour burns easily so do not cook any higher than 150 degrees Celsius.
  7. Remove the tray from the oven after 10 minutes and let the cookies cool for 5 minutes and then place them in the fridge for 15 minutes to cool whilst you prepare the next layer.
Caramel Cream Filling
  1. After soaking the Midjool dates for 20 minutes, add them to the thermomix or food processor with the remaining caramel Cream filling ingredients except for the gelatin powder and water.
  2. Mix on a medium to high speed to combine all the ingredients to make a smooth sauce like consistency whilst occasionally stopping to wipe down the sides with the spatula to ensure all the ingredients are blended together evenly.
  3. Place the gelatin powder in a small bowl or cup and add the warm water stiring well to make a consistency similar to apple sauce. Add this to the mixture in the thermomix and blend well.
  4. Remove the baking cups from the fridge and add a spoonful of the mixture until all the ingredients is evenly dispersed in each cup.
  5. With the back of a teaspoon, level out the cream centre so that it is reasonably flat and place the cups in the freezer for 15-20 minutes.
Nut Sprinkles
  1. Place the nuts in the thermomix or blender to chop into the size you prefer to add as a nut sprinkle layer. I like to make ours a little bit chunky. You can also chop them if you wrap them inside a tea towel and bang them with a wooden rolling pin.
  2. Sprinkle the nut mix evenly over the top of the coconut cream filling until distributed evenly in all 24 cups.
Chocolate Top
  1. Simmer some water on a low heat in a saucepan and place a glass bowl over the simmering water. I like to use a pyrex jug (size measures 4 cups) for this as it works nicely to pour the ingredients later.
  2. Add the cacao butter to the glass bowl and melt the cacao butter completely. (CAUTION: Keep the heat at a low temperature so that the steam does not cause any water residue within the glass bowl and make sure all your utensils and materials do not have any water on them because any water contaminating the mixture will cause lumps and clumps and spoil the smooth chocolate result).
  3. Once melted, turn off the heat and add the cocao powder gradually whilst stirring continuously with a bone dry whisk until mixed well with no lumps. Add honey and vanilla essence and continue to whisk. Let the chocoloate topping cool for 5 minutes.
  4. Pour chocolate mixture over the top and remember to allow some of the nuts to be exposed at the tops. This gives it character and encourages you not to over fill the top layer. Aim not to make the top layer too thick or it will make it difficult to bite into.
  5. Refrigerate for 4 - 6 hour to fully set.
  6. When all ingredients have set, you can tear the cardboard paper cups and slowly remove the cheesecake medallions from the cup casing to expose them for serving. I recommend you keep them in the baking cups until you are ready to serve or eat.

Coconut Vanilla Fudge

This recipe will show you how to make your own sensational additive free chocolate. CONTAINS NO nuts, dairy, sugar, eggs or other additives.With a soft fudge coconut cream and vanilla flavoured centre, slightly coated in homemade dairy free chocolate, these old family favourites will be consumed quickly in our home. You can make them rough […]

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Coconut Vanilla Fudge
This recipe is appropriate for people who are following the full GAPS Diet and who do not have serious digestive issues.
Votes: 1
Rating: 5
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Prep Time 35 Minutes
Passive Time 45 Minutes
Servings
Slices
Ingredients
Coconut Cream Filling
Prep Time 35 Minutes
Passive Time 45 Minutes
Servings
Slices
Ingredients
Coconut Cream Filling
Votes: 1
Rating: 5
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Instructions
Cococnut Cream Filling
  1. Mix all coconut meat ingredients in a saucepan on medium heat until all ingredients is well combined and melted and then mix in a food processor to grind the dessicated coconut a little finer.
  2. Line a 8×6 inch dish with bleach free baking paper and pour the ingredients into the dish and push down flat.
  3. Place the coconut meat mixture dish into the freezer and leave for 4 hours or overnight.
  4. When the mixture has set hard, pull the sides of the baking paper up to pull out the coconut mixture out of the dish and place it on a chopping board. With a long sharp knife, carefully cut the coconut fudge middle meat into even squares.
  5. Place the squares into a container with a lid back into the freezer for preparation for the chocolate coating step.
Choc Coating
  1. Simmer some water on a low heat in a saucepan and place a glass bowl over the simmering water. Add the cacao butter to the glass bowl and melt the cacao butter completely. (CAUTION: Keep the heat at a low temperature so that the steam does not cause any water residue within the glass bowl and make sure all your utensils and materials do not have any water on them because any water contaminating the mixture will cause lumps and clumps and spoil the smooth chocolate result).
  2. Once melted, turn off the heat and add the cocao powder gradually whilst stirring continuously with a bone dry whisk until mixed well with no lumps. Add honey and vanilla essence and continue to whisk.
  3. When the mixture is lovely and smooth it is ready for the coconut meat fudge dipping.
Coating with chocolate
  1. Take the chopped coconut meat squares from the freezer and place one square on top of a fork.
  2. Dip the square into the chocolate so that it covers only half of the slice. (you can cover the entire slice if you want to and this can be done by dropping it into the choc mixture and then lifting it with the fork from the bottom and let the excess chocolate drip off.
  3. The cold coconut squares will start to harden the outer layer of chocolate as you lay the squares down onto some bleach free baking paper on a tray to set.
  4. Place the choc covered squares into the fridge for 10 minutes to set. These are reasonably stable at room temperature.
Recipe Notes

OPTIONAL: You may wish to add a teaspoon of organic mint flavour to the mixture if desired.

Easter Bunny Bites 

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

Choc Top Minty Moments – Cheesecake Medallions

This recipe is an absolute delight if you love chocolate and mint with a splash of coconut cream flavour on a delicious crumbly biscuit bottom.  If you don’t like mint, simply leave that out of the recipe.  Although this recipe is not difficult, it does take some time to prepare but the time taken is […]

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Choc Top Minty Moments Cheesecake Medallions
This recipe is appropriate for people who are following the Full GAPS Diet.
Votes: 1
Rating: 5
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Prep Time 1 Hour
Passive Time 40 Minutes
Servings
Cups
Prep Time 1 Hour
Passive Time 40 Minutes
Servings
Cups
Votes: 1
Rating: 5
You:
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Instructions
Biscuit Bottom
  1. Pre-heat oven to 150 degrees Celsius for 10 minutes (no hotter)
  2. Mix all ingredients in a bowl with a spoon, followed by massaging all the contents and squeezing the ingredients in your hands where you can feel the mixture starting to stick together. Depending on the consistency of the mixture, add more nut butter or coconut oil if it is too dry or more nut flour if it is too moist. You want to create a cookie dough so keep mixing and squeezing the contents with your hands so that the mixture can form a big ball ready for making smaller balls.
  3. When you have rolled the cookie mixture into a ball on the bench top, pinch a section of the dough and roll the section into a ball approximately 4cm in width. Continue this until you have 20 balls ready.
  4. Place each ball into mini round cardboard baking cups. These will be used as the mold for the entire cheesecake and they should be 5cm wide measured from the bottom.
  5. Press the first layer with your thumb by pushing the ball down flat to make a base in the bottom of the cup ensureing it reaches all the sides with good coverage.
  6. Place the baking cups onto a baking tray and place the tray in the preheated oven at no more than 150 degrees Celsius for 10 minutes, keeping a close eye on them to ensure they do not burn. Almond flour burns easily so do not cook any higher than 150 degrees Celsius.
  7. Remove the tray from the oven after 10 minutes and let the cookies cool for 5 minutes and then place them in the fridge for 15 minutes to cool whilst you prepare the next layer.
Mint Cheescake Layer
  1. Soak cashews in water for 20 minutes and then rince them and drain off the water.
  2. Add Cashews to the thermomix or strong mixer and mix on a high speed to break down the nuts into a flour like consistency.
  3. Add coconut oil and coconut milk to the mixture and continue to blend whilst occasionally stopping to wipe down the sides with the spatula to ensure all the ingredients are blended together evenly.
  4. Add honey, vanilla essence, mint flavour and mint leaves. The mint leaves are optional because they do require a lot of blending and pulsing to break them down into a paste along with the nut and coconut mixture. They do contribute slightly to the flavour and add some colour.
  5. If you wish to add more colour, add the spirulina powder.
  6. Continue to mix and blend whilst occasionally stopping to wipe down the sides with the spatula to ensure all the ingredients are blended together evenly. Keep blending until you establish a nice creamy like texture.
  7. Remove the baking cups from the fridge and add a spoonful of the mixture until all the ingredients is evenly dispersed in each cup.
  8. With the back of a teaspoon, level out the mint layer so that it is reasonably flat and place the cups in the freezer for 15 minutes.
Coconut Cream Layer
  1. Mix all coconut meat ingredients in a saucepan on medium heat until all ingredients is well combined and melted
  2. Remove from stove and mix ingredients in a food processor to grind the desiccated coconut a little finer.
  3. Add a spoonful of the mixture
  4. With the back of a teaspoon, level out the mint layer so that it is reasonably flat and place the cups in the freezer for 15 minutes.
Chocolate Top
  1. Simmer some water on a low heat in a saucepan and place a glass bowl over the simmering water. I like to use a pyrex jug (size measures 4 cups) for this as it works nicely to pour the ingredients later.
  2. Add the cacao butter to the glass bowl and melt the cacao butter completely. (CAUTION: Keep the heat at a low temperature so that the steam does not cause any water residue within the glass bowl and make sure all your utensils and materials do not have any water on them because any water contaminating the mixture will cause lumps and clumps and spoil the smooth chocolate result).
  3. Once melted, turn off the heat and add the cocao powder gradually whilst stirring continuously with a bone dry whisk until mixed well with no lumps. Add honey and vanilla essence and continue to whisk.
  4. Remove the baking cups from the freezer and pour chocolate mixture over the top until all the ingredients is evenly dispersed in each cup to provide good coverage as the top layer. Try not to make the top layer too thick to make it easier to bite into the cheesecake.
  5. Refrigerate for 1hour to set.
  6. When all ingredients have set, you can tear the cardboard paper cups and slowly remove the cheesecake medallions from the cup casing to expose them for serving. I recommend you keep them in the baking cups until you are ready to serve or eat.

Basic GAPS Cookie Dough

I have been making these cookies for over ten years when my son was 3 and first diagnosed with Autism.  We made little faces on them with all kinds of different emotions.  This was to help with understanding the different emotions and prompt communication when eating them.  My son is now 14 and still enjoys […]

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Basic GAPS Cookie Dough
Suitable from Stage 6 onwards You can make little faces on these cookies with a variety of different expressions and call them emotion cookies or you can make small gingerbread men for Christmas.
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Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Jam
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Jam
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Instructions
Strawberry Jam
  1. Add all ingredients to a saucepan on a low simmering heat and use a wooden spoon to stir the ingredients whilst applying pressure to the strawberries to squash them into a jam sauce.
  2. Continue to do this for approximately 15 - 20 minutes on a low heat so that the mixture will thicken.
  3. Pour the jam mixture into a jar and refrigerate. This will set when cooled.

Coconut Fudge Slice

This recipe is useful as a reward system for children who are fussy eaters on the intro diet, it is smooth and has the texture of chocolate as it melts in their mouth. About 50% of fatty acids found in coconut oil is Lauric Acid which is one of the ingredients found in human breast […]

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Coconut Fudge Slice
This recipe is appropriate for stage one on the intro diet for fussy eaters only.
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Prep Time 5 minutes
Passive Time 1 hour
Servings
peices
Ingredients
Basic Fudge Recipe
Other Variations
Prep Time 5 minutes
Passive Time 1 hour
Servings
peices
Ingredients
Basic Fudge Recipe
Other Variations
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Instructions
  1. Place all ingredients into the food processor and blend until all well combined and creamy
  2. line a glass pyrex dish with bleach free baking paper and pour the ingredients into the dish
  3. Place dish into the freezer for 45 minutes to an hour so that it hardens quickly and doesn't separate
  4. Remove from freezer and store in the fridge
  5. Cut small square portions as desired

Berry Birthday Cake (Better than Chocolate Cake)

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

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

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

Nut Butter

The GAPS Diet advocates you make your own nut butters especially if you are just starting out with GAPS.  This way you know exactly what is in it and whether any reactions are specific to the nuts or other hidden ingredients or chemicals.  Store bought nut butter is acceptable so long as it does not […]

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Nut Butter
This recipe is appropriate for the Introduction Diet from Stage 3 onward
Votes: 1
Rating: 5
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Prep Time 20 Minutes
Servings
Jar
Ingredients
Prep Time 20 Minutes
Servings
Jar
Ingredients
Votes: 1
Rating: 5
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Instructions
  1. Soak and dry nuts as per our recipe provided in the recipe section under condiments
  2. Blanch nuts if required (see almond blanching recipe instructions) This is not usually necessary if the nuts have been soaked but this step can be helpful for extreme sensitivities.
  3. Using a good strong blender, vitamix or thermo mixer, blend nuts and salt for as long as it takes to break down the size of the nuts into a nut butter consistency whilst gradually adding the coconut oil sparingly to begin with and proceed to add additional oil to produce the smooth consistency desired. This can take up to 20 minutes.
  4. If the nuts have been roasted, you may not need any oil or very little. Children love honey added to this spread but this is dependent upon whether you are ready to introduce honey at this stage and whether you are trying to avoid yeast feeding sugars.
  5. Remember: preparing your nuts through drying and soaking first will allow for a better nut butter and easier digestion.
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.

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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Rating: 0
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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.