Full GAPS

I HOPE TO INSPIRE YOU TO LIVE A HEALTHIER LIFE BY SHOWING YOU THAT EATING HEALTHY CAN BE DELICIOUS AND INDULGENT!  

Biscuits

• 2 cups almond flour
• 8 egg whites
• 1/2 cup plus 2 tablespoons of coconut oil
• 1/2 teaspoon baking soda
• 1 teaspoon salt

Process:

1.  Beat egg whites until they form peaks and set aside.

2.  Mix almond flour, baking soda and salt. 

3.  Mix in the coconut oil until well combined.

4.  Fold in the egg whites until well combined.

5.  I divided the batter into 12 silicone cups.  But you could scoop the batter onto a greased baking sheet to make your biscuits.  

6.  Bake at 350 degrees for 20 minutes.

Tip:  This is a good recipe to use all those left over egg whites you have from putting a yolk in each bowl of soup!

*this use to be in my stage 4 recipes, but I was just told that at one of her talks, Dr. NCM said that baking soda should be full GAPS.

Flatbread

Roastbeef sandwich with mayo and sauerkraut on flatbread

• 4 eggs
• 2 cups of hazelnut flour (you could also use almond)
• 1 teaspoon baking soda
• 1/2 teaspoon salt

Process:

1.  Mix all the ingredients in a bowl.  

2.  Pour on a sheet of  parchment paper in a 9x13 cookie sheet.  

3.  Spread batter evenly.

4.  Bake at 350 degrees for 18 minutes.

 Lentil Burger

• 4 cups sprouted lentils
• 4 garlic cloves
• 1 tsp salt
• 1 inch of ginger, peeled
• 4 tablespoons of coconut oil

Process:
1. Put a cup of the lentils and the remaining ingredients in a food processor.
2. Puree until smooth.
3. Add the remaining lentils and pulse until coarsely chopped.  
4. Form the lentil mixture into patties. 
5. Heat the coconut oil in a pan on medium low, and fry patties until golden brown on both sides.

You can use lettuce as the "bun" and top with cheese, tomato, mayo, pickles and or mustard.  

Tip:  You can buy raw, organic cheese at Whole Foods, bring it to the deli- they will slice this for you!


Chicken Chili

• 2 quarts chicken broth
• 3 cups cooked shredded chicken
• 2 cups navy beans, soaked and cooked
• 24 oz strained tomatoes (I use Bionaturae)
• 4 stalks celery, diced
• 4 carrots, diced
• 1 onion, diced
• 4 garlic cloves, minced
• 4 tsp chili powder, 2 tsp oregano, 2 tsp cumin, 2 tsp salt

Process:

1.  Blend 1 cup of the navy beans in a blender with some of the chicken broth, until smooth.
2.  Add the blended beans and all the rest of the ingredients to a crock pot and cook on low for 8 hrs.

Top with grated cheddar cheese, diced avocado, and/or sour cream.

*Before you can use the navy beans in this recipe make sure you soak them in a tablespoon of salt for at least 8-12 hours.  Rinse well.  Put them in a crock pot, cover them with water, and cook for at least 8 hours on low.  Drain the beans.  They are ready now to use in this recipe.

Coconut Flour Pancakes

With GAPS chocolate chips

• 4 eggs
• 1 cup coconut milk 
• 1/4 cup plus 3 Tbs coconut flour
• 1/2 ripped mashed banana
• 2 tsp vanilla 
• 1 tbs honey
• 1 tsp baking soda
• 1/2 tsp salt
• Coconut oil or butter for frying

Process:

1. Combine all the ingredients, and mix until well combined.

2. Melt about a teaspoon of butter in frying pan over medium-low heat. 

3. Spoon batter into frying pan to make small, thin pancakes (about 3″ in diameter).  

4. Fry on one side until lightly brown and flip.

5. Fry on the other side, until light brown.

Tip:  Melt 1 cup of honey with the juice of an orange for GAPS legal syrup.  

I'm always searching for the perfect pancake.  This is very close!  I added GAPS chocolate chips to these and my kids were in heaven.  Frozen blueberries or shredded coconut flakes would be great too!

Emily's Pancakes

• 2 ripped mashed bananas
• 1/4 cup almond flour
• 4 tbs melted butter
• 1/4 cup kefir
• 4 eggs separated 
• 1/2 tsp baking soda
• 1/4 tsp salt
• coconut oil or butter for frying

Process:

1. Combine all the ingredients, except for the eggs, and mix until well combined.

2. Add the egg yolks and mix until combined.

3. Whip up the egg whites until they start to form peaks.

4. Fold in the egg whites.

5. Melt about a teaspoon of butter in frying pan over medium-low heat. 

6. Spoon batter into frying pan to make small, thin pancakes (about 3″ in diameter).  

7. Fry on one side until lightly brown and flip.

8. Fry on the other side, until light brown.

My friend Emily gave me this recipe.  I've been looking for light fluffy pancakes like these since starting GAPS.  Thanks Emily!

PB & J Pancake Sandwiches

• 1/4 cup coconut flour
• 4 eggs
• 1 tbs water
• 1/4 tsp baking soda

Process:

1. Blend all the ingredients with a mixer
2. Melt coconut oil in frying pan over medium-low heat. 
3. Spoon batter into frying pan to make small, thin pancakes (about 3″ in diameter).  
4. Fry on one side until lightly brown and flip.
5. Fry on the other side, until light brown.
6. Remove from pan.
7. Wait until cooled and then spread peanut butter (or almond butter) on one of the pancakes, and then some jelly.
8. Top with another pancake to make your sandwich.

Tip:  To make jelly, I take a bag of frozen strawberries, and simmer on low heat stirring until it looks like jam.  Add a teaspoon of gelatin (I use Great Lakes Beef Gelatin).  Store in fridge.

Jodie's Sesame Almond Crackers

• 6 cups almond meal
• 3/4 cup sesame seeds
• 1 Tbs salt
• 4 eggs
• 1 cup melted coconut oil

Process:

1.  Blend all the ingredients.
2.  Roll batter between 2 pieces of parchment paper until it is 1/4 inch thick.  
3.  Cut the lines of the cracker with a knife or pizza cutter.
4.  Bake 14-16 minutes at 350 degrees.

A very good friend of mine gave me her sesame almond cracker recipe that she has perfected.  Thank you Jodie!

If you have made it to full GAPS you can now reward yourself with an occasional treat! 

       Below are a few of my favorite recipes.

Chocolate fudge topped with goji berries and cacao nibs.
My kids said that this tastes like peanut butter cups!

Chocolate Peanut Butter Fudge

• 1/3 cup coconut oil
• 1/3 cup cacao powder 
• 8 oz peanut butter 
• 4-5 tablespoons of honey 
• 1 tsp vanilla powder or extract
• pinch of salt

Process:
1.  Melt the coconut oil in a sauce pan over low heat.
2.  Add in the rest of the ingredients and stir until well blended.  
3.  Pour into silicone molds or into a baking dish lined with parchment paper.
4.  Put into the freezer or fridge until hard.

Add ins:  You can stir into the batter goji berries, coconut flakes, cacao nibs, nuts....

Note:  Needs to be kept in the freezer or fridge.  It will melt at room temperature.  You could leave cacao powder out if you don't want chocolate.  You can substitute almond butter for peanut butter.  I used 3 droppers of liquid stevia (not GAPS legal) to replace the honey.  


Coconut Cupcakes

• 3/4 cup coconut flour
• 1 cup of shredded unsweetened coconut

• 1 cup of melted coconut oil
• 10 eggs
• 1/2 cup honey
• 1/2 cup of pitted dates
• 1 tsp salt
• 1 tsp vanilla 

Process:
1. Mix coconut flour, salt, vanilla and baking soda in a bowl.  
2. In a food processor mix eggs, honey, dates and coconut oil.  
3. Add the dry ingredients and continue to mix.
4. Once blended, stir in the coconut.
5. Divide the batter evenly between 12 greased muffin tins.
6. Sprinkle the tops with shredded unsweetened coconut if you desire.
7. Bake for 25 minutes at 325 degrees.

Tip:  You can use two 9-inch cake pans to make a cake.  

*  I modified this recipe from the Make It Paleo cookbook to make this GAPS legal.  This cake comes out very light and fluffy, not dense like some coconut cakes that I've made.  


Maple's Milk (Pecan Milk)

• 1/2 cup of soaked pecans
• 1/2 cup pitted dates
• 1 vanilla bean
• 1 tbs coconut oil
• 5 cups water
• pinch of salt

Process:

1.  Put all the ingredients in blender and blend until smooth. 
2.  Strain through a cheesecloth. 

An employee at Whole Foods (who no longer works there and I don't remember his name) gave me this recipe a long time ago.  He use to make this milk for his daughter, Maple.  This milk is like dessert!  Very sweet and creamy.  Delicious!  Excellent over homemade granola.  

Mocha latte with a sprinkle of cacao powder

Mocha Latte For Mom

• 1 shot of espresso
• 6 oz hot water
• 1/4 cup of soaked and rinsed cashews
• 2 tsp of cacao
• 2 dates with the pits removed
• 1/2 teaspoon vanilla

Process:
1.  Put all the ingredients in blender and blend until smooth.  

Note:  If you don't have espresso, you could substitute the shot of espresso and hot water for a cup of coffee instead.  I leave out the dates and add 8 drops of chocolate liquid stevia (not GAPS legal).

Matcha Green Tea Latte

• 1 tsp match green tea powder
• 6 oz hot water
• 1/4 cup of soaked and rinsed cashews
• 1 tsp honey

Process:
1.  Put all the ingredients in a blender and blend until smooth.

Caramel Cream

• 10 dates, pitted
• 1 tablespoon almond butter
• 2 tablespoons honey
• 1/2 teaspoon sea salt
• 1 teaspoon vanilla extract
• 3 tablespoons water

Process:

1. Put all the ingredients in a food processor and blend until smooth.  Add a little water if you want to thin it out.

Note:  I will sometimes make this at the beginning of the week and use this in my latte to make a caramel latte.  This goes well on top of my chocolate ice cream recipe!  You could also add a big scoop of this to your coffee frappe.

Caramel Latte 

• 1 shot of espresso
• 6 oz hot water
• 1/4 cup of soaked and rinsed cashews
• 2 tsp of caramel cream

Process:

1.  Put all the ingredients in blender and blend until smooth.  

**This is soooo good!!

Almond Coffee Cream

• 1/4 cup soaked almonds that have been rinsed well under cold water and skins removed
• 1 cup fresh water
• 1 date

• Process:
• 1. Put all the ingredients in a high speed blender and blend until smooth. 
• 2. Store in fridge.

Cashew Coffee Cream

• 1 cup whole organic raw cashews that have been rinsed well under cold water
• Fresh water

Process: 1. Put the cashews in a bowl and cover with water. 2. Leave out for 12 hrs. 3. Drain the cashews and rinse. 4. Put cashews in a blender with enough water to cover them by 1 inch.  5. Blend until smooth.

Tip:  To make cashew cream thicker, reduce the amount of water in the blender, so that the water just covers the cashews.  This is good on top of pie or fresh fruit!  I sometimes carry this in a little bottle in my purse to use if I'm going out for coffee with friends.  I sometimes blend some cacao into this if I want a mocha cream.  

Ice Coffee Frappe 

never need to go to Starbucks again!

• 1/2 cup of ice or coffee ice cubes
• 1 cup of cold coffee
• 1/4 cup of soaked and rinsed cashews
• 2 dates with the pits removed
• 1/2 teaspoon vanilla

Process:

1. Put the cup of ice in the blender first.

2. Put the rest of the ingredients in the blender.

3. Blend on high for about 30 seconds.

4.  Pour and enjoy!

Note:  To make this a caramel ice coffee frappe, add 2 tablespoons of caramel cream to this.  You could also substitute the cashews for 1/4 cup coconut milk.

Elvis Shake

• 1 cup water 
• frozen banana
• 1/4 cup of soaked cashews
• 2 dates
• 1 tablespoon cacao

Process:

1. Put all the ingredients in a blender and blend for about 1 minute until smooth.

Cashew Vanilla Shake

• 1/4 cup soaked and rinsed cashews
• 1 frozen banana
• 1 teaspoon vanilla extract
• 1 cup of water
• 1 egg yolk (optional)

Process:

1. Put all the ingredients in a blender and blend for about 1 minute until smooth.

Tip:  To make this a chocolate shake, add 2 teaspoons of cacao.

Hot Chocolate

• 1 cup of water
• 1/4 cup of soaked and rinsed cashews
• 2 tablespoons cacao powder
• 1/2 teaspoon vanilla extract
• 1 tablespoon honey
• pinch of salt

Process:

1. Blend water and cashews in your food processor.  Strain if you desire.  

2. Add the cashew milk, cacao, vanilla, honey and salt to a pan over medium low heat.

3. Continue to stir until all the ingredients are combined.

4. Pour into a mug and enjoy!

Note:  You can substitute the cup of water and cashews for a cup of coconut milk.  You can also substitute the honey for a pitted  date (you would have to blend this up first in your food processor with the coconut milk before adding it to the pot).

Ice Cream Sandwich

I made the Chewy Cinnamon Almond Cookies from Nourished and Nurtured blog.  It's a great egg free cookie recipe.  You can find it here;
http://nourishedandnurtured.blogspot.com/2011/07/chewy-cinnamon-almond-cookies-gluten.html

And then I put my chocolate ice cream (made from young thai coconuts) between the cookies.

Or you could freeze bananas, and blend until creamy in a high speed blender like a Vitamix, for banana ice cream.