Stage 5

Stage 5

Carry on with the previous foods.

You also add in:
  • Raw legal vegetables, peeled and deseeded
  • Applesauce from cooked and pureed apples
  • Juiced apple, pineapple and mango (avoid citrus)
Raw Vegetables
Start with the softer parts of lettuce and peeled cucumbers. If those are not problematic, you may move on to other raw vegetables in small amounts. Carrots, onion, cabbage, etc. Tomatoes may be introduced if you don’t suspect a problem with nightshades. Avoid any starchy vegetables (like potatoes and yams).  If diarrhea returns or there are other symptoms, back off this step!
If the juice from Stage 4 is well-tolerated, you can start adding fruit to the juice. Be sure to avoid citrus.

Egg muffins

  • 1 onion, chopped
  • 2 cup broccoli, chopped
  • 24 whisked eggs
  • Coconut oil
  • Goat cheese (optional)
  • Salt and pepper to taste
1.  Grease 12 large muffin tins with coconut oil.
2.  Divide vegetables between the muffin tins.
3.  Divide the eggs evenly between the muffin tins.
4.  Sprinkle the tops with goat cheese, salt and pepper.
5.  Bake at 400 degrees for 16 minutes.

Apple Cream of "Wheat"
I added soaked and sprouted nuts, seeds and berries, which is full gaps.  Delicious!

  • 1 celery root, peeled and chopped
  • 2 apples, peeled and chopped
  • Chicken broth
1.  Simmer celery root and apples in chicken broth (enough to cover) until soft.
2.  Blend until creamy with immersion blender.

Optional:  add a big scoop of ghee, or butter, salt and/or pepper, even chicken...

**this really took care of my craving for hot cereal.

Fermented Salsa
  • 1/2 jalapeno pepper, deseeded and finely chopped
  • 4 fresh tomatoes, peeled and deseeded and chopped
  • yellow onion, chopped
  • 1 bunch cilantro, washed and chopped
  • 2 garlic cloves, finely chopped
  • 3 limes, juiced
  • 2 tablespoons salt
1. Mix all the ingredients together in a bowl.  
2. Pack into a mason jar.  I use the Pickl-It jars
3. Add filtered water if you like it more liquid.
4. Leave at least an inch of space from the top of the jar.
5. Allow to ferment on your counter for 2-3 days before transferring to the fridge.

Salad with steak and egg 

  • 1/2 cups of spring mix greens
  • 1/2 pound of steak
  • 1 egg
  • 2 tablespoons sauerkraut
  • 1/2 avocado, chopped
  • 1 tablespoon coconut oil
  • 1/2 teaspoon of salt
  • Salad dressing to taste
1. Heat coconut oil in a skillet over high heat.
2. Season beef with salt.
3. Sear the beef in skillet for about 5 minutes on each side.
4. Thinly slice the beef.
5. Crack egg into the frying pan into the fat from the coconut oil and beef.
6. Cook for 2-3 minutes, flipping once.  
7. Toss the mixed greens in a bowl with the sauerkraut and salad dressing.
8. Put the mixed greens on a plate and top with the avocado, beef and egg.

Scrambled eggs with beef and mushroom
  • 2 tablespoons coconut oil or tallow
  • 1/2 onion, chopped
  • 1 pound beef
  • 12 eggs
  • 1 cup mushrooms, chopped
  • 1 avocado, chopped
  • salt and pepper to taste
1. Heat coconut oil in pan.
2. On medium heat, saute onion for 3 minutes.
3. Add the beef and mushrooms and continue to cook until the beef is browned, stirring frequently.
4. Whisk the eggs in a bowl.
5. Pour eggs into the beef mixture and stir gently to scramble.
6. Cook until desired firmness is achieved and garnish with some chopped avocado and salt and pepper to taste.

Note:  This would go excellent with the fermented salsa!

Quick Egg Frittata
  • Package of frozen mixed veggies
  • 1 pound of cooked ground beef
  • 1 dozen whisked eggs
  • 4 tablespoons of butter, ghee or tallow
1. Heat the fat in a pan. 
2. On medium heat, saute the package of mixed veggies.
2. Continue to saute and chop up until soft.
3. Add the cooked ground beef.
4. Pour eggs into the beef mixture and stir gently to scramble.
5. Cook until desired firmness is achieved and garnish with some chopped avocado and salt and pepper to taste.


Herbed Sauerkraut with Red Cabbage

  • 1 head red cabbage
  • 3 tablespoons sea salt 
  • 4 cups filtered water
  • 1 teaspoon of thyme
  • 1 teaspoon of winter savory
  • 1 teaspoon of marjorm

1. Remove and discard outer leaves of the cabbage, until you get to the clean unblemished leaves underneath. 
2. Cut cabbage in half and core.  
3. Shred cabbage with a mandolin or with a knife, creating thin strips of cabbage. 
4. Smash to release juices. 

5. Toss with a herbs. 

6. Pack into jars.  I use the Pickl-It jars 
7. Roll up a cabbage leaf and push it into the jar to hold the cabbage under the brine.  
8. Mix your salt and water together to make your brine and pour over the cabbage.  
9. Allow to ferment on counter for 7-21 days before transferring to the fridge. 

*This is my favorite sauerkraut!  

Cooked Apple
  • 12 Apples peeled, cored and sliced
  • 3 tablespoons cinnamon
  • 2 tsp ground cloves
  • 3/4 cup of water
  • 1/4 cup ghee (coconut oil or animal fat)
  • 1/4 cup of honey (optional)

1. Cook apples in a pan with water until soft.  
2. Add ghee and honey. 
3. Mash up the apples. 

Note:  Start with just a few spoonfuls per day, and gradually increase the amount if there is no adverse reaction.

Beef tenderloin salad
  • 2 pounds of beef tenderloin
  • 1 tablespoon of mustard
  • 1 tablespoon coconut oil
  • 1 yellow pepper, chopped
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 4 cups of spring mix greens
  • Salad dressing to taste (recipe on stage 5)
1. Brush the top of the beef with the mustard.
2. Mix all the spices together.
3. Sprinkle the spices over the mustard.
4. Heat coconut oil in a skillet over high heat.
5. Sear the beef in skillet for about 4 minutes on each side.
6. Place the skillet in the oven on 400 degrees for 10 minutes.
7. Thinly slice the beef.
8. Toss the yellow pepper with the mixed greens in a bowl with salad dressing.
8. Put a cup of the mixed greens on a plate and top with the some of the beef.

Spaghetti (without meatballs) with a ground beef tomato sauce, topped with grated cheese
"Spaghetti" and meatballs
For the meatballs:
  • 2 pounds of ground beef
  • 2 teaspoons of each; salt, pepper, garlic powder, and oregano
  • 1 egg, whisked
1 . Combine all the ingredients in a bowl.
2. Form mixture into meatballs (I use an ice-cream scoop).
3. Place the meatballs on a baking sheet lined with parchment paper.
4. Bake for 25 minutes at 350 degrees.

For the tomato sauce:
  • 24 oz. strained tomatoes (I use Bionaturae Organic Strained Tomatoes)
  • 3 cloves of garlic, minced
  • 1 onion, chopped
  • 1 cup mushrooms, chopped
  • 1 tablespoon of each; parsley, basil and oregano
  • Salt and pepper to taste
1. Add all the ingredients to a pot.  
2. Simmer for 25 minutes.

For the "spaghetti":
  • spaghetti squash
1. Place the squash in the oven and bake at 400 degrees for 40-60 minutes.
2. Cut the spaghetti squash in half.  Your knife should go in easily.  If it doesn't, cook the squash longer.  Scoop the seeds out.  
3. Using a fork, shred the squash.  

1. Fill plate with the shredded squash.
2. Add some tomato sauce.
3. Top with the meatballs.

Cauliflower rice
  • 1 head of cauliflower
  • 2 tablespoons coconut oil
  • salt and pepper to taste
1.  Wash the cauliflower and cut away from the main stem.
2.  Pulse the cauliflower in food processor until the cauliflower texture resembles rice grains.  
3.  Heat coconut oil in skillet over medium heat.
4.  Saute cauliflower in skillet for about 6 minutes.
5.  Season with salt and pepper to taste.

Chicken and veggie stir fry
  • 2 tablespoons of coconut oil
  • 4 cloves of minced garlic
  • 2 tablespoons of minced ginger
  • 1 pound of chicken, cubed
  • 2 cups of broccoli florets
  • 2 cups of chopped carrots
  • 1 onion, chopped
  • 1/4 cup of coconut aminos
  • 1 teaspoon of salt and pepper
  • Cauliflower rice recipe (see above)
1. Heat coconut oil in a skillet on high heat.
2. Saute garlic and ginger for about 2 minutes.
3. Add chicken and saute until browned.
4. Add broccoli, carrots and onion, and continue to saute for another 3 minutes.
5. Add the coconut aminos, salt and pepper and saute for another 2 minutes.  
6. Fill your plate with a big scoop of the cauliflower rice and add a couple scoops of the chicken and veggie stir fry on top.

Tip:  You can also make this recipe with beef or shrimp.  

Sloppy joe

  • Cauliflower rice recipe (recipe above)
  • 2 pounds grass-fed ground beef
  • 1 cup onion soup (recipe on stage 1)
  • 1 1/2 jars of tomato paste (I use Bionaturae Organic Tomato Paste)
  • 2 teaspoons sea salt
  • 1/4 teaspoon pepper

Garnishes:  diced tomatoes, diced avocado, diced onions, chopped cilantro, sour cream.

1.  Cook beef in the cup of onion soup and tomato paste, over medium heat.
2.  Saute until the beef is cooked and the sauce mixture simmers down to a sloppy joe consistency, about 20 minutes.
3.  Add the salt and pepper.  
4.  Fill bowls with the cauliflower rice, then the meat mixture, then garnishes.

Cajun squash fries
  • Butternut squash
  • 1 tablespoon of each; salt, pepper, garlic powder, onion powder, cayenne pepper and paprika.
  • 2 tablespoons of coconut oil, melted
1. Peel the squash.
2. Cut squash in half.
3. Scoop the seeds out.
4. Cut into small spears.
5. Combine all the spices in a bowl.
6. Drizzle the squash with the coconut oil.
7. Sprinkle spears with the mixed spices and toss.
8. Bake at 400 degrees for 30 minutes. Half way through the baking, toss.

Note:  The only oil that should be heated is coconut oil and animal fats.  By heating olive oil, the composition of the oil is changed making it toxic, and decreases the nutritional value of the oil.

Fish taco
  • Lettuce leaf, washed
  • Guacamole
  • Piece of cooked white fish
1. Place the lettuce in a plate.
2. Put a couple tablespoons of guacamole spread down the middle of the lettuce leaf.
3. Put a piece of the fish on top of the guacamole.
4. Roll lettuce up into a "taco".

Tip:  You can use pieces of beef or chicken in place of the fish.

Note:  To make the guacamole; mash 2 avocados in a bowl.  Mix this up with a 1/2 of a chopped onion, 1/2 teaspoon of salt and the juice of one lemon or lime.

Meat roll
Meat roll with mayo, lettuce and carrot stick
  • Slice of meat
  • 1/4 avocado, sliced
  • 1/4 cucumber, deseeded and sliced into spears
  • 1 tablespoon sauerkraut
1. Lay the slice of meat out.
2. Place the avocado, cucumber and sauerkraut in the middle.
3. Roll the meat up.

Note:  Make sure that your sliced meat is not from a package.  Packaged meats have starches.  I buy my sliced meat from a plain in-house whole roast, that is cut on the slicer.  This is an easy and quick snack for my kids.  

Salad Dressing
  • 1/4 cup apple cider vinegar
  • 1 cup olive oil
  • 1 teaspoon crushed garlic
  • 1 teaspoon dijon mustard
  • 1 1/2 teaspoon salt

1.  Pour all ingredients into a glass jar.  
2.  Tighten the cover.
3.  Shake!


  1. AMAZING recipes!! Thank you SO much for having such creativity and taking time to post so many ideas for others on GAPS. What a blessing. I will DEF be using your website in the future. I'm still on intro- the rest of my family is on FULL gaps and i've been missing 'real food'...these recipes remind me I can still be creative and eat something other than soup!! Check out my 'mexican avocado soup' i made last night:

  2. Thank you! And thanks for sharing your mexican avocado soup, looks excellent!