If No Plants: skip all plants.
If No Dairy: add more fats to meals and replace butter with ghee or other animal fats.
Children under 2 should not have legumes.
Legumes are an advanced food, and should not be eaten unless on Full GAPS.
The avoidance of fruit, nuts, and honey will aid your healing.
Breakfast: 6 Days Per Week
- 1 T sauerkraut
- Meat stock with 4 oz additional fat and raw yolks
- Sour cream with raw yolks and sprinkle of cinnamon, cultured cream with egg yolks
Alternative “Fun” Breakfast: Once Per Week
Always serve with sauerkraut and cultured dairy.
Add hot tea - especially roasted dandelion root (makes the best “coffee”)
Fried Eggs
Ingredients:
- Eggs
- Onions
- Mushrooms
- Butter
- Mineral salt & pepper
Directions:
- Fry vegetables in butter with salt and pepper.
- Crack eggs on top.
- Finish cooking, leaving yolks runny.
Avocado Pancakes
Ingredients:
- 1 avocado
- 2 T cheese
- 1 egg
Directions:
- Mix ingredients.
- Fry in butter.
- Top with cultured cream.
Frittata
Ingredients:
- Eggs
- Onion
- Bacon
- Mushrooms
- Kefir
Carnivore Pancakes
Ingredients:
- 4 oz GAPS yoghurt with the whey strained out (overnight)
- 4 eggs
Directions:
- Blend well the yoghurt and eggs in a blender or food processor.
- Make pancakes.
Salted Meat & Eggs
Ingredients:
- Clean, salted meat (bacon, sausage, prosciutto, etc.)
- Eggs
Butternut Squash Pancakes
Ingredients:
- 1 cup cooled butternut squash
- 4 eggs
Directions:
- Mix ingredients and fry in butter.
- Top with more butter and cinnamon.
Rutabaga Hash Browns
Ingredients:
- Rutabaga
- Onions
- Eggs
- Animal fat
- Mineral salt & pepper
Directions:
- Grate rutabaga (can do a portion and save the rest for one of the dinner recipes).
- Dry grated rutabaga by rolling up in lint-free, dry kitchen towel.
- Mix rutabaga with onions, salt and pepper.
- Use 3 eggs for every one cup rutabaga.
- Scoop and fry in animal fat.
Lunch: Daily
- 1 T sauerkraut
- Meat stock with meat
- 4 oz additional fat
- Chopped root vegetables, mushrooms, cabbage, onion and garlic
- Any one of the vegetables or none
- Can also add dinner leftovers to meat stock
- Kefir
- Side of liver or liver pâté
Dinner Options
Always serve with sauerkraut (or other low oxalate fermented vegetable) and side of kefir.
Double the amount needed for one night’s dinner and serve for two nights.
Baked Chicken Leg Quarters
Ingredients:
- Chicken leg quarters
- Mineral salt & pepper
Fatty, Bone-in Roast
See our recipe.
Directions:
- Cook on low in oven.
- Cover overnight.
- If pork: Soak overnight in ACV or kefir.
Meatballs with Organ Meat
See our recipe.
Ingredients:
- Ground meat
- Organ meat
Directions:
- Make meatballs with 70% ground meat and 30% organ meat.
Tripe Soup
- Recipe
- Not a GAPS recipe: Do not add parsnips
Cottage Pie
Ingredients:
- Choice of meat
- Rutabaga
- Butter
- Cultured cream
- Mineral salt & pepper
- Onions
- Garlic
- Carrots
- Peas
- Animal fat
- Cheese
Directions:
- Boil rutabaga until soft.
- Whip with lots of butter and cultured cream, salt & pepper.
- Dice onions, garlic, carrots and peas.
- Fry in animal fat for 20 minutes.
- Scoot the veggies around to leave a hole in the middle.
- Add meat to the middle.
- Top with cheese.
- Bake at 400°F until cheese is toasty.
Cheeseburgers on Carnivore Bread with Rutabaga Fries
Ingredients:
- Carnivore Bread
- Cheeseburgers
- Bacon
- Mayonaise
- Fermented pickles
- Mustard & ketchup
- Rutabaga
- Animal fat
Directions:
- Make carnivore bread
- Make cheeseburgers and top with bacon, mayonnaise, fermented pickles, mustard, and ketchup.
- Rutabaga fries
- Slice rutabaga into sticks.
- Fry in animal fat and salt.
Pizza
This is a Becky Plotner recipe, slightly altered.
Ingredients:
- Base
- 6 eggs
- 4 cups grated cheese
- Topping
- Oregano
- Garlic
- Mineral salt & pepper
- Meat of choice (for toppings)
- Cheese
- Olive oil (optional)
Directions:
- Precook meat (unless pepperoni or prosciutto).
- Mix well the base ingredients.
- Spread on cooking sheet with parchment paper.
- Bake at 400°F until golden.
- Let cool, then add oregano, garlic, and salt & pepper.
- Add toppings of choice.
- Sprinkle with grated cheese.
- Bake for an additional 15 minutes.
- If desired, drizzle olive oil over the pizza after serving.
Skillet Meals
Ingredients
- Ground meat
- Animal fat
- Mineral salt & pepper
Directions
- Cook ground meat in pan with animal fat and salt & pepper.
- Alternatively: Use meat from meat stock (in which case it would be added last).
- Fry onions and choice of vegetables in cooked ground beef or plenty of animal fats.
Lentil Pancakes (Emma Goodwin recipe) with Liver Pâté
Ingredients:
- Red lentils
- Meat stock
- Mineral salt
- 1 egg
- Onions
- Carrots
- Animal fat
- Liver pâté
Directions:
- Soak lentils overnight.
- Strain lentils and cook on low in meat stock and mineral salt until thick.
- Mix 1 cup of lentil paste with 1 egg, onions, and grated carrots.
- Fry a large spoonful in animal fat, flip and fry unitl done.
- Serve with liver pâté.
Deli Sandwiches and Chips
Ingredients:
- Deli Meat
- Chicken thighs with skin
- Garlic
- Mineral salt
- Cloud Bread
- 8 egg whites
- 2 egg yolks
- Sandwich Assembly
- Cheese
- Fermented pickles
- Capers
- Onions
- Other condiments…
- Chips (can just use pork skins)
- Chicken skin or salmon skin
- Mineral salt
Directions:
- Deli Meat
- Slice chicken thighs off bone.
- Place in food processor with garlic and salt.
- Mix until gooey paste.
- Pack into wide-mouth pint jars and lid.
- Simmer jar in pan of water, covered, for 25 minutes.
- Let cool until still warm to the touch.
- Dump out and slice.
- Cool in fridge.
- Cloud Bread
- Whip 8 egg whites to stiff peaks.
- Fold in 2 egg yolks.
- Spread on greased cookie sheet (or use parchment paper).
- Bake at 350°F until golden.
- Cut with pizza cutter.
- Let cool.
- Sandwich Assembly
- Assemble sandwiches using meat, cheese, fermented pickles, capers, onions, and other condiments.
- Chips
- Bake chicken/salmon skin with salt until crispy (unless using pork skins).
Chicken Nuggets
Ingredients:
- Deli meat
- Butter
- Animal fat
- Honey mustard
Directions:
- Fry deli meat in butter or animal fat until golden.
- Dip in honey mustard.
Meatloaf
Ingredients:
- Ground meat (70%)
- Organ meat (30%)
- 1 egg per pound
- Garlic
- Onion
- Mineral salt & pepper
Directions:
- Mix ingredients.
- Bake at 350°F until browned.
- Add fermented ketchup once cooled.
Spaghetti
Ingredients:
- Spaghetti squash
- Butter
- Mineral salt & pepper
- Ground meat
- Oregano
- Pinch of cinnamon
- Asiago cheese
- Olive oil
Directions:
- Cut spaghetti squash in half and place - cut sides down - on parchment paper or greased cooking sheet.
- Cook for 40-50 minutes at 450°F, or use InstaPot.
- Scoop out noodles and toss in butter, with salt & pepper.
- Cook ground meat in skillet with salt & pepper.
- Add oregano and a pinch of cinnamon.
- Simmer on low for 15 minutes.
- Top with Asiago cheese.
- Drizzle olive oil and toss.
Tongue Stew
Ingredients:
- Marrow bones
- Beef tongue
- Bay leaves
- Peppercorns
- Mineral salt
Directions:
- Place beef tongue in pot with salt, bay leaves, peppercorns, and just enough water to cover.
- Cover and cook for 3 hours.
- While beef tongue is cooking, bake marrow bones in oven for 45 minutes at 425°F.
- Remove tongue and set aside until cool to the touch.
- Peel and discard outer, rough skin.
- Cut off bottom, fatty piece and blend with marrow and some of the tongue stock in blender. Then pour back into tongue stock.
- Dice the rest of the tongue and place back into stock.
- Note: You can cook desired vegetables on stovetop to add into stew but it is delicious on its own.
Beef Heart and Bacon
Ingredients:
- 2 packs bacon
- Beef heart
Directions:
- Cook 2 packs of bacon in skillet until desired crispness is reached.
- Dice beef heart and place in skillet with bacon.
- Cook until medium and serve.
Condiments
Monica Corrado: Fermented Condiments
Mustard
Ingredients:
- Mustard seed
- 4 cloves garlic
- 1 t whey
Directions:
- Fill 1/2 pint jar halfway with mustard seed and 4 cloves of garlic.
- Add teaspoon of whey and fill to bottom of rim with filtered water.
- Let sit on counter for 3 days.
- Strain and blend to desired consistency.
Honey Mustard
Ingredients:
- Fermented mustard
- Cultured cream
- Raw honey
Directions:
- Mix ingredients together.
Horsey Sauce
Ingredients:
- Horseradish
- 1 T mineral salt
- 1 quart filtered water
- Cultured cream
Directions:
- Fill quart jar to shoulders with horseradish, water, and 1 T salt.
- Leave to ferment for 7 days.
- Mix with cultured cream.
Ranch
Ingredients:
- 1 cup cultured cream
- 1 T home-dried dill
- 1/2 T home-dried garlic
- 1/2 T home-dried onion
- 1/4 t mineral salt
- 1/2 t pepper
Directions:
- Mix ingredients together.
Becky Plotner’s Bacon Mayonnaise
Ingredients:
- 1 egg
- 1 yolk
- 3 T lemon juice
- 1/4 cup warm (not hot) bacon grease
- 1/4 cup olive oil
- 3 t fermented mustard
- 1 t mineral salt
Directions:
- Immersion blend until creamy.
Organ Meats Assistance
Janine is fantastic! Not all recipes are GAPS-approved so skip any ingredients which are not appropriate for your stage or are not allowed on GAPS.
My Take on Desserts
Honey should not be used for cooking.
Dried fruits are similar in sugar content to candy; sugar should be avoided when dealing with yeast.
There are three macronutrients: protein, fat, and sugar. Fat and protein build the body. Sugar is non-essential and non-building, to be used strategically and medicinally. For some, it needs to be removed for a time. In a few cases, it should be removed permanently.
Use coconut fat bombs or honey butter to regulate blood sugar. They can be consumed as frequently as every 15 minutes until sugar cravings are gone.