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.

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.

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

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.

Carrot Cake Muffins

Print Recipe Carrot Cake Muffins Votes: 2 Rating: 4.5 You: Rate this recipe! Course Baking at home, Deserts Cuisine Full GAPS Diet Prep Time 20 mins Cook Time 30 minutes Servings muffins MetricUS Imperial Ingredients Cake Mixture 3/4 cup Raw honey Raw organic2- 3 Carrots Finely grated10 Pitted dates (soaked in boiking water to soften)1/2 […]

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Carrot Cake Muffins
Votes: 2
Rating: 4.5
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Prep Time 20 mins
Cook Time 30 minutes
Servings
muffins
Ingredients
Cake Mixture
Frosting
  • 100 grams Butter Organic unprocessed or ghee
  • 2 cups Yoghurt Dripping yoghurt to produce thickened sour cream/fraiche
  • 5-6 tbs Raw honey Raw organic
  • 1-2 tbs lemmon juice Freshly squeezed
Special equipment
Prep Time 20 mins
Cook Time 30 minutes
Servings
muffins
Ingredients
Cake Mixture
Frosting
  • 100 grams Butter Organic unprocessed or ghee
  • 2 cups Yoghurt Dripping yoghurt to produce thickened sour cream/fraiche
  • 5-6 tbs Raw honey Raw organic
  • 1-2 tbs lemmon juice Freshly squeezed
Special equipment
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Rating: 4.5
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Instructions
Cake mixture
  1. Preheat oven to 175 degrees Celsius. (never cook recipes containing almond flour too high as it burns easily).
  2. Finely grate the carrots and place them in a small bowl. Pour the honey over the carrots and place them in the fridge for 20 minutes.
  3. Cover the dates with boiling water in a separate bowl and let them sit for 20 minutes also. When they are nice and soft, you can easily remove the pit inside.
  4. In a mixing bowl or thermomix - add eggs, carrot mixture, dates, vanilla extract, yoghurt, melted coconut oil and blend well until the mixture is runny.
  5. Add the remaining dry ingredients to the mixture and mix further until all combined into a thick paste.
  6. At the final stages, add the bicarbonate of soda to the top of the mixture and pour the 2 tablespoons of lemon juice on top. This will fiz at first. Turn the mixer on again to ensure that all final ingredinents are all blended well.
  7. Pour the mixture into bleach free baking cup cake holders linned within a 12 tin muffin tray and bake in a preheated oven at 175 degrees Celsius for 30 minutes. You can also make a carrot cake with this mixture but you will need to adjust the cooking time. You do not want the mixture to be too runny. If it is, simply add a little more almond flour to accommodate.
Frosting
  1. Drip your yoghurt to thicken or make some creme fraiche for best results as this will make it thick and creamier.
  2. Combine butter (that has softened at room temperature) with yoghurt and mix well.
  3. Gradually add the honey followed by the lemon juice. You don't have to use all the lemon juice if you don't want to, pending on preferred taste.
Recipe Notes

This recipe can make a locely carot cake or regular sized muffins or minni muffins.

Cooking Time for cake or muffins

The cake baking time is approximately 50 minutes

The muffin standard cup size makes approximately 12 with a bit left over to make mini muffins.  The standard muffin size cook time is approximately 30 minutes and the smaller mini size usually takes 20 minutes cooking time.

Coconut Milk Yoghurt

This recipe is a good alternative for people following the GAPS Diet who are unable to tolerate dairy or who have an anaphylaxis reaction which is a true allergy. Dr Natasha Campbell-McBride does not encourage individuals to avoid GAPS fermented dairy unless there is a true food allergy, and this can be determined by doing […]

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Coconut Milk Yoghurt
Making your own coconut yoghurt is simple and cost effective. You can choose how probiotic you want your yoghurt to be by extending the fermentation length time and by what culture source you use. We recommend you select a starter culture with a good selection of beneficial probiotic strains. You can even use kefir grains to make kefir instead of yoghurt with this recipe. GAPS Diet Australia have a good selection in their shop, however if you have a good strong multi strain probiotic of your own, you may also use that for your starter.
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Prep Time 30 minutes
Cook Time 7-9 hours
Servings
Litre
Ingredients
Mixture Ingredients
  • 1 Litre Full fat coconut milk (see our coconut milk recipe) Avoid BPA cans & petra-paks containing added water
  • Yoghurt starter culture OPTIONS • Dairy free cultured yoghurt starter powder (measure as per product instructions) OR • Two Dairy free probiotic capsules per litre of milk OR • 1/3 cup of coconut yoghurt as a starter per litre of milk • Kefir
  • 1-2 Tbs Raw honey Generally not required for incubation depending on milk source. See notes below
  • 2 Tbs organic gelatin powder Optional: depending on viscosity preference
Optional ingredients for sweetening
  • 1-2 Tsp Raw honey Optional: To be added after fermentation & refrigeration to taste
Equipment
Prep Time 30 minutes
Cook Time 7-9 hours
Servings
Litre
Ingredients
Mixture Ingredients
  • 1 Litre Full fat coconut milk (see our coconut milk recipe) Avoid BPA cans & petra-paks containing added water
  • Yoghurt starter culture OPTIONS • Dairy free cultured yoghurt starter powder (measure as per product instructions) OR • Two Dairy free probiotic capsules per litre of milk OR • 1/3 cup of coconut yoghurt as a starter per litre of milk • Kefir
  • 1-2 Tbs Raw honey Generally not required for incubation depending on milk source. See notes below
  • 2 Tbs organic gelatin powder Optional: depending on viscosity preference
Optional ingredients for sweetening
  • 1-2 Tsp Raw honey Optional: To be added after fermentation & refrigeration to taste
Equipment
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Instructions
  1. Sterilize all equipment in hot water (80˚C) for 1 minute. If you are sterilizing glass jars, do not drop them in boiling water over 80 ˚C or you may risk cracking or breaking them. You may risk contamination with bad bacteria if all the equipment is not first sterilized.
  2. In a saucepan, bring coconut milk to 80 degrees C, then remove from heat. Do not boil the milk over 90 degrees Celsius; this will spoil the flavour. Your coconut milk must reach 80-90 degrees Celsius or you risk contamination with bad bacteria. Raw coconut milk can be made without heating, however this needs to be done with fresh naturally retrieved coconut milk that is less likely to be contaminated.
  3. In some cases you may need to add honey. Honey is not usually added to coconut milk because it does contain it’s own sweetness to feed the culture during the fermentation process, however some milk sources may require it so you may need to experiment with this in whether to add the honey or not. Sweetness provides food for the bacterial culture and your yogurt will often not ferment well without it if it is not sweet enough on it’s own.
  4. Cover and cool the milk until it reaches a temperature between 38-45 degrees Celsius. Do not add the starter culture until it has cooled down or it will kill the good bacterial culture you are about to introduce.
  5. Pour aproximately1/2 cup of cooled coconut milk from your mixture into a sterilized glass, and mix in your starter culture or probiotic. Stir well until all is dissolved.
  6. Return the stirred ½ cup mixture to the existing cooled milk and mix well with a whisk or spoon.
  7. Pour cultured milk into your sterile yogurt maker jars, or any sterile glass or enamel containers that work for you and place the jar in the yoghurt maker.
  8. Set the timer for the desired incubation period and ferment the yoghurt for 7 – 9 hours at a temperature range between 38˚C and 45˚C. The Wholesome ‘me’ yoghurt maker will ferment up to 36 hours if you wish to ferment longer and produce a strong probiotic and very tart yoghurt flavour.
  9. When the fermentation is complete, transfer the yoghurt to the fridge to set for 6 hours before consuming. Refrigeration for this time allows the yoghurt to set.
  10. If your yogurt separates after chilling (which is common), either stir it briskly with a spoon, or whip it with a stick blender.
  11. If you wish to have thicker yoghurt strain the yoghurt and drip all the liquid whey out of your yogurt using a cheesecloth. Drip the yoghurt whey for 6 – 12 hours through a cheesecloth. The whey is probiotic and can be used to add to soups (when cooled before eating) for added probiotic nourishment.
  12. Add honey or fruit to taste.
Recipe Notes

Troubleshooting

Your yoghurt should smell and taste sour like yogurt. If you notice a bad odor, mold, or hints of grey or pink on the surface, we suggest that it has been contaminated with bad bacteria overgrowth and advise to throw it out and try again. This can be caused by a number of things:

  • The equipment was not thoroughly sterilized
  • The milk source was contaminated (was it canned or other?)
  • The milk source in a tetra-pak contained too much water and very little fat
  • The starter culture died from temps too high or too low
  • The starter culture is not right for the type of milk used the starter culture did not have enough natural sugar content to feed of in the milk source
  • The starter culture is out of date or not active
  • The correct amount of starter wasn’t used
  • Other foreign “bad” bacteria colonized the batch.

Unlike nut milks, most coconut milk sources do not require added honey during the incubation period to feed the fermentation process as the coconut milk usually has it’s own sweetness.  However, we can’t control what milk source you choose to use so adding honey during the preparation before the incubation period will be something you may need to experiment with on your own.

Coconut yogurt produces a thinner and runnier yoghurt viscosity compared to cow’s full cream milk yogurt, but there are two ways to thicken it: Add a dissolved thickener like natural gelatin to your milk before fermentation, OR after fermentation, strain the yoghurt and drip all the liquid whey out of your yogurt using a cheesecloth.

Once fully cooled, your yogurt may separate again, with some of the coconut oil hardening on top and a clear or cloudy liquid on the bottom. This happens especially with homemade coconut milk which hasn’t been homogenized and emulsified with factory machinery. This is usually not a problem, as long as everything else smells and tastes right. Just mix well with a spoon or stick blender, and enjoy.

Some new tetra-paks of coconut milk are not appropriate for making yogurt because they are mostly water and very little fat. Choose a high-fat natural coconut milk or cream made for cooking.

Use the same ingredients to make kefir by switching the dairy starter or probiotics with kefir grains and follow the kefir recipe instructions.  This is best made in one large container though (not individual jars).