Full GAPS:

Serve a cup of warm meat broth (with kefir/cream & an egg yolk) as a
drink with each meal (4-8 oz.)
Serve a small cup of probiotic food (i.e. sauerkraut, pickles) with each
meal (2-4 oz.)
Also take FCLO (Green Pastures), fish oil (i.e. Nordic Naturals), and an
oil blend (olive oil/flax oil is a good balanced choice) with each meal.

Beverages
Almond Milk
1 cup raw almonds (I buy from Nuts.com)
3 cups of water

1. Pour the almonds into a glass Mason jar.

2. Fill the jar to the 3 ½ cup line with water.
3. Soak the almonds in the water for 24 hours.
4. Blend the almonds and water in a blender, slowly working up to
the highest setting, and then letting it run for a couple minutes on
the highest setting.
5. Put a wire mesh strainer on top of a 4-cup glass measuring cup.
6. Place a cheesecloth over the wire mesh strainer.
7. Pour the blended almonds and water into the cheesecloth.
8. Use a spoon to stir the mixture in the cheesecloth to release more
liquid.
9. Gather the cheesecloth together and squeeze the remaining coconut
milk out.
10. Pour almond milk into a clean jar and store in the fridge until
needed.

Note: You can use the almond pulp left in the cheesecloth in your baking.
Coconut Milk

1 cup unsweetened Coconut Flakes (I buy from Nuts.com)

3 cups of water

1. Pour the coconut flakes into a glass Mason jar.

2. Fill the jar to the 3 cup line with water.
3. Soak the flakes in the water for 2-4 hours.
4. Blend the flakes and water in a blender, slowly working up to the
highest setting, and then letting it run for a couple minutes on the
highest setting.
5. Put a wire mesh strainer on top of a 4-cup glass measuring cup.
6. Place a cheesecloth over the wire mesh strainer.
7. Pour the blended coconut flake water into the cheesecloth.
8. Use a spoon to stir the mixture in the cheesecloth to release more
liquid.
9. Gather the cheesecloth together and squeeze the remaining coconut
milk out.
10. Pour coconut milk into a clean jar and store in the fridge until
needed.

Note: You can use the coconut pulp left in the cheesecloth in your baking.
Stocks & Intro Soups

Beef Meat Stock

Chicken Meat Stock

Beef & Carrot Soup

Beef & Brussels Sprouts Soup
Beef & Zucchini Soup
Beef & Yellow Summer Squash Soup
Beef & Green Beans Soup
Beef & Asparagus Soup
Chicken & Cauliflower Soup
Cream of Cauliflower Soup
Chicken & Broccoli Soup
Cream of Broccoli Soup
Acorn / Butternut / Pumpkin Squash Soup
Beef Meat Stock
3 lb. fatty grass-fed roast/steak(s)
4 teaspoons sea salt
6-7 quarts of water
1-2 onions

1. Place roast/steak(s) in a pot.

2. Sprinkle the sea salt on top.
3. Dice the onion(s) and put in the pot.
4. Fill pot with water.
5. Cook on HIGH in a crockpot for about 3 hours or in a stock pot on
the stove top on LOW for about 3 hours.
6. When it is done, blend the onion pieces and fatty pieces in the
blender with all the stock.
7. Dice up the meat.
8. This makes about 6 quarts of beef meat stock and about 4 cups of
diced meat.
Chicken Meat Stock
1 whole chicken (with neck and organs)
4 teaspoons sea salt
6-7 quarts of water
1-2 onions

1. Place chicken, neck, and any organs that come with it into stock
pot or crock pot.
2. Sprinkle sea salt on top.
3. Dice onion(s) and throw in pot.
4. Pour water into pot.
5. If cooking in a crock pot, cook on HIGH for about 3 hours. If
cooking on the stove top, cook on LOW for about 3 hours.
6. When it is cooked, the onion should be soft.
7. Run all broth and onions through blender and pour into Mason jars
or another big pot.
8. Then pick the chicken apart, picking the meat pieces out and
putting them into a separate glass container (like a rectangular
Pyrex Storage 6-cup Rectangular Dish with a cover).
9. Put the skin, the organs, the fatty pieces, and even some cartilage
in the blender with some stock.
10. Blend that up really well.
11. Then strain the stock through a fine mesh strainer.
12. Now you have about 6 quarts of stock and 3-4 cups of chicken.
Beef & Carrot Soup (3-4 servings)

3 medium-sized carrots
½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)
3 quarts of beef stock

1. Dice the carrots into small pieces.

2. Put ground beef into a pot on the stove top and break it up a little
with a metal spatula. (If you use pre-cooked diced meat, add it to
the soup after you cook the carrots, and then warm the soup for a
couple minutes before serving.)
3. Put diced carrots into the pot on the stove top.
4. Pour beef stock into the pot.
5. Cover the pot with a lid and turn on the heat to medium.
6. After the soup comes to a rolling boil, lower heat to medium low
or low, and let it simmer for about 10-15 minutes.
7. Serve and enjoy!

Beef & Brussels Sprouts Soup (3-4 servings)

(We haven’t tried this yet, but we LOVE Brussels Sprouts!)

1 – 1 ½ cups of Brussels Sprouts cut into halves or quarters

½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)
3 quarts of beef stock

1. Put ground beef into a pot on the stove top and break it up a little
with a metal spatula. (If you use pre-cooked diced meat, add it to
the soup after you cook the green beans, and then warm the soup
for a couple minutes before serving.)
2. Put Brussels Sprouts into the pot on the stove top.
3. Pour beef stock into the pot.
4. Cover the pot with a lid and turn on the heat to medium.
5. After the soup comes to a rolling boil, lower heat to medium low
or low, and let it simmer for about 10-15 minutes.
6. Serve and enjoy!
Beef & Zucchini Soup (3-4 servings)
2 medium-sized zucchini
½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)
3 quarts of beef stock

1. Dice the zucchini into small pieces.

2. Put ground beef into a pot on the stove top and break it up a little
with a metal spatula. (If you use pre-cooked diced meat, add it to
the soup after you cook the carrots, and then warm the soup for a
couple minutes before serving.)
3. Put diced zucchini into the pot on the stove top.
4. Pour beef stock into the pot.
5. Cover the pot with a lid and turn on the heat to medium.
6. After the soup comes to a rolling boil, lower heat to medium low
or low, and let it simmer for about 10-15 minutes.
7. Serve and enjoy!

Beef & Yellow Summer Squash Soup (3-4 servings)

2 medium-sized yellow summer squash
½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)
3 quarts of beef stock

1. Dice the yellow squash into small pieces.

2. Put ground beef into a pot on the stove top and break it up a little
with a metal spatula. (If you use pre-cooked diced meat, add it to
the soup after you cook the carrots, and then warm the soup for a
couple minutes before serving.)
3. Put diced yellow squash into the pot on the stove top.
4. Pour beef stock into the pot.
5. Cover the pot with a lid and turn on the heat to medium.
6. After the soup comes to a rolling boil, lower heat to medium low
or low, and let it simmer for about 10-15 minutes.
7. Serve and enjoy!
Beef & Green Beans Soup (3-4 servings)
1 – 1 ½ cups of green beans cut into ½ - 1 inch pieces
½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)
3 quarts of beef stock

1. Put ground beef into a pot on the stove top and break it up a little
with a metal spatula. (If you use pre-cooked diced meat, add it to
the soup after you cook the green beans, and then warm the soup
for a couple minutes before serving.)
2. Put green beans into the pot on the stove top.
3. Pour beef stock into the pot.
4. Cover the pot with a lid and turn on the heat to medium.
5. After the soup comes to a rolling boil, lower heat to medium low
or low, and let it simmer for about 10-15 minutes.
6. Serve and enjoy!

Beef & Asparagus Soup (3-4 servings)

(We haven’t tried this yet, but we LOVE asparagus!)

1 – 1 ½ cups of asparagus cut into ½ - 1 inch pieces

½ - ¾ lb. ground beef (or leftover diced beef from making meat stock)
3 quarts of beef stock

1. Put ground beef into a pot on the stove top and break it up a little
with a metal spatula. (If you use pre-cooked diced meat, add it to
the soup after you cook the asparagus, and then warm the soup for
a couple minutes before serving.)
2. Put asparagus into the pot on the stove top.
3. Pour beef stock into the pot.
4. Cover the pot with a lid and turn on the heat to medium.
5. After the soup comes to a rolling boil, lower heat to medium low
or low, and let it simmer for about 10-15 minutes.
6. Serve and enjoy!
Chicken & Cauliflower Soup (3-4 servings)
1 head of cauliflower
3-4 chicken thighs (or 1 – 1 ½ cups of leftover cooked chicken pieces
from making stock)
3 cups chicken stock

1. Break up the head of cauliflower into small florets, cutting off as

much of the stalk pieces as possible (because those are very fibrous
and may irritate a GAPS person’s intestines).
2. Put chicken thighs in a pot on the stove top. (If you use pre-cooked
chicken, add it to the soup after you cook the cauliflower, and then
warm the soup for a couple minutes before serving.)
3. Put the cauliflower in the pot on the stove top.
4. Pour chicken stock into the pot.
5. Cover the pot with a lid and turn on the heat to medium.
6. When it comes to a rolling boil, lower heat to medium low or low
and let it simmer for about 10-15 minutes.
7. When the chicken is done, dice it up into small chunks and then
put it back into the soup.
8. Serve and enjoy!
Cream of Cauliflower Soup (3-4 servings)
1 head of cauliflower
3 cups chicken stock
Optional: 1 – 1 ½ cups of leftover cooked chicken pieces from making
stock

1. Break up the head of cauliflower into small florets, cutting off as

much of the stalk pieces as possible (because those are very fibrous
and may irritate a GAPS person’s intestines).
2. Put the cauliflower in the pot on the stove top.
3. Pour chicken stock into the pot.
4. Cover the pot with a lid and turn on the heat to medium.
5. When it comes to a rolling boil, lower heat to medium low or low
and let it simmer for about 10-15 minutes.
6. When the cauliflower is just soft enough for the fork to prick it
(but it is still slightly firm), pour cauliflower and stock into an
immersion blender.
7. Blend until smooth.
8. If you desire to add chicken, pour the cream of cauliflower soup
into the pot, add the chicken, and warm the soup for a couple
minutes.
9. Serve and enjoy!
Chicken & Broccoli Soup (3-4 servings)
2 bunches of broccoli
3-4 chicken thighs (or 1 – 1 ½ cups of leftover cooked chicken pieces
from making stock)
3 cups chicken stock

1. Break up the bunches of broccoli into small florets, cutting off as

much of the stalk pieces as possible (because those are very fibrous
and may irritate a GAPS person’s intestines).
2. Put chicken thighs in a pot on the stove top. (If you use pre-cooked
chicken, add it to the soup after you cook the cauliflower, and then
warm the soup for a couple minutes before serving.)
3. Put the broccoli in the pot on the stove top.
4. Pour chicken stock into the pot.
5. Cover the pot with a lid and turn on the heat to medium.
6. When it comes to a rolling boil, lower heat to medium low or low
and let it simmer for about 10-15 minutes.
7. When the chicken is done, dice it up into small chunks and then
put it back into the soup.
8. Serve and enjoy!
Cream of Broccoli Soup (3-4 servings)
2 bunches of broccoli
3 cups chicken stock
Optional: 1 – 1 ½ cups of leftover cooked chicken pieces from making
stock

1. Break up the bunches of broccoli into small florets, cutting off as

much of the stalk pieces as possible (because those are very fibrous
and may irritate a GAPS person’s intestines).
2. Put the broccoli in the pot on the stove top.
3. Pour chicken stock into the pot.
4. Cover the pot with a lid and turn on the heat to medium.
5. When it comes to a rolling boil, lower heat to medium low or low
and let it simmer for about 10-15 minutes.
6. When the broccoli is just soft enough for the fork to prick it (but it
is still slightly firm), pour broccoli and stock into an immersion
blender.
7. Blend until smooth.
8. If you desire to add chicken, pour the cream of broccoli soup into
the pot, add the chicken, and warm the soup for a couple minutes.
9. Serve and enjoy!
Acorn / Butternut / Pumpkin Squash Soup (3-4 servings)
1 acorn, butternut, or pumpkin squash
3-4 cups of chicken stock or beef stock, heated in a pot on the stove top

1. Cut ends of squash and then length-wise down the middle.

2. Scoop out the seeds.
3. Grease a glass baking pan with coconut oil.
4. Place the squash halves inside-side down in the pan.
5. Pour about a cup or more of water into the pan.
6. Place pan into the oven at 350 degrees Fahrenheit.
7. Bake it into the oven for 25-45 minutes, depending on the size of
the squash.
8. Warm up the stock in a little pot on the stove top.
9. After the squash is cooked, peel the skin off the squash.
10. Pour 3 cups of the heated stock into an immersion blender.
11. Gently add 2-3 cups of the squash to the stock in the blender.
12. Blend until smooth.
13. Serve and enjoy!

Some people prefer to be very literal about boiling everything in stock

during Intro Stage 1. In the directions above, the squash is still being
boiled in the oven (like the Italian Meat Casserole on page 186 of Dr.
Natasha Campbell-McBride’s book Gut and Psychology Syndrome).
Choose the method you are most comfortable with.
Meatball Soup with Carrots & Onions (add in 2
tablespoons of liver or other organ meat to hide it)

Chicken & Mixed Veggie Soup (any combination of the

following: carrots, onions, zucchini, yellow squash,
cauliflower, broccoli, and frozen peas; you can cook
cauliflower separately in chicken stock and then blend
in an immersion blender to make this a thicker soup)

Beef Stew with carrot, garlic turnip, onion, salt &

pepper

Stove-top Boiled Hamburgers with onions & broccoli

(add in 2 tablespoons of liver or other organ meat to
hide it)

Great recipes at:

www.foodrenegade.com/
www.healthhomehappy.com/
Breakfast Recipes

Fresh-pressed Juices for cleansing

Scrambled Eggs with sautéed onions
Apple Pancake (coconut flour)
Baked Bell Pepper Basket
Banana Pancakes
Cereal Recipe
Fried Eggs in a Bell Pepper Ring OR in an Onion Ring
Apple Pancake
6 eggs, separated
½ cup coconut milk
6-8 apples
½ cup ghee or coconut oil
¼ cup coconut flour
1 tsp lemon juice
¼ tsp sea salt
1 tbsp cinnamon
1 tbsp nutmeg
2 tbsp honey
1 tsp vanilla extract

1. Prepare the apples with the Apple Peeler/Corer/Slicer.

2. Sauté apples in the ghee/coconut oil until semi-soft in a cast-iron
skillet.
3. Add the nutmeg, cinnamon, lemon juice, sea salt, honey, and
vanilla, and stir until all apples are coated.
4. In a bowl, whisk together the egg yolks and coconut milk.
5. In the KitchenAid mixer, beat egg whites until “soft stiff”.
6. Add coconut flour to egg yolks and coconut milk.
7. Fold/stir 1/3 of the beaten egg whites into the egg yolk/coconut
milk mixture.
8. Then fold in the egg whites with a small spatula.
9. Pour the batter right on top of the sautéed apples.
10. Put the skillet in the oven at 375 degrees F for 12-15 minutes.
11. Top should be golden brown when done. Poke the middle of the
crust with a toothpick to make sure it is done. It is done with the
toothpick comes out clean. Enjoy!
Baked Bell Pepper Basket (Serves 2)
1 bell pepper, cut in half lengthwise and seeded
1-2 slices of bacon or ¼ cup diced chicken
2 eggs
Optional – 1 oz. cheese

Note – Get creative! Use whatever veggies, meats, or cheeses you have on
hand that you like putting in an omelet.

1. Preheat your oven to 375F.

2. Fill the bottom of a pan with 1/8 inch water; set aside.
3. Place bacon/chicken in each bell pepper basket.
4. Crack egg open in the basket on top of bacon/chicken.
5. Top with cheese.
6. Transfer to pan.
7. When both servings are assembled and oven is pre-heated, bake
the Bell Pepper Baskets for 20-30 minutes.
8. When done, remove from oven and serve immediately.
9. Enjoy!
Banana Pancakes (makes 120 2-3 inch pancakes)
12 eggs
2.5 cups homemade sour cream
3 tbsp honey
3 tsp vanilla or 1 ½ tsp lemon juice
1.5 cup coconut flour
3 cups pureed black bananas
¼ tsp sea salt

1. Blend everything in a blender.

2. Use spatula to take stuff off sides of bowl and blend until it looks
good.
3. Let stand for five minutes.
4. Cook in coconut oil on a cast iron griddle.

This gets eaten up by a family of 6, way before they would go “bad”.

Cereal Recipe
2 ½ cup nut “flour” (My food processor does not get this fine, but we like
it chunky)
1 cup coconut flakes or shredded coconut
4 cups mixture of sunflower and pumpkin seeds
1 cup dried cranberries (or raisins)
½ tsp salt
Put into Large bowl and stir.
½ cup melted coconut oil
¼ cup honey
1 tbsp vanilla

1. Mix first 5 ingredients together in a large bowl first.

2. Then add the remaining 3 ingredients and mix well.
3. Put the mixture in a greased pan.
4. Bake for 20 min or slightly brown on top.
5. Cool.
6. Sometimes I add 1 tbsp cinnamon to the mix, and sometimes I add
cocoa powder after baking (needs more honey then).
Fried Eggs in a Bell Pepper Ring OR in an Onion Ring
Eggs
1/3-inch wide rings cut from a fresh bell pepper or onion
Bacon grease, coconut oil, or the fat or your choice
Optional – salsa, grated raw cheese, crumbled bacon

1. Begin by warming your cast iron skillet up to medium low while

melting your fat.
2. After the fat melts, put your bell pepper or onion ring flat in the
pan. Allow to cook for a few minutes, then flip.
3. Crack eggs open into your cooking bell pepper rings. Some white
may leak from under the bottom of your rings. Not to worry. Just
press down on your rings with a spatula to minimize spread and
help the edges “set”.
4. Allows eggs to cook until desired wellness. I usually wait until the
egg whites have set, then cover my cast iron skillet with a lid or a
plate to trap the heat in and allow the egg yolk to firm up. (This
makes it so I don’t have to flip an egg to get a yolk cooked
medium or hard.)
5. Remove eggs from skillet.
6. Top with salsa, cheese, and/or crumbled bacon, if desired.
7. Enjoy!
Lunch Meals
Meats:
Applegate hot dogs with Mayo Mustard Sauce
Turkey Roll with Mayo Mustard Sauce
Salmon Salad with GoRaw Flax Crackers (Lucky
Vitamin.com)
Egg Salad
Chicken Salad

Sides:
Sauerkraut
Carrot sticks
Homemade pickles or Bubbies pickles from the store
Coleslaw
Mayo Mustard Sauce

1/3 cup mayonnaise

1-2 tbsp mustard
2 tbsp flax oil

Mix everything together until well blended.

Turkey Roll with Mayo Mustard Sauce

Applegate Turkey Sandwich Meat
1 batch of Mayo Mustard Sauce

1. Spread 2-3 tsp of Mayo Mustard sauce on 1/3 of the turkey

sandwich meat.
2. Starting from the side with the sauce, roll sandwich meat into a
thin roll.
3. You may serve it as a “turkey roll” or slice the roll into bite-sized
bits for little kids.

Salmon Salad
1 can of Henry & Lisa’s Wild Salmon
¼ cup mayonnaise
1 tbsp flax oil
1/8 tsp sea salt

Mix all ingredients together until well blended.

Egg Salad
6 eggs
½ cup mayonnaise
2 tbsp flax oil
¼ to ½ tsp sea salt

1. Place eggs in a pot.

2. Fill the pot with enough water that there is about an inch of water
above the eggs.
3. Place pot on the stovetop.
4. Turn on the stove to medium.
5. Once the water starts to boil, turn down to low and set a timer for
10 minutes.
6. When the timer goes off, turn off the stove.
7. Take eggs out and place in an ice water bath for 10-15 minutes.
8. Peel eggs and rinse to get any shell pieces off.
9. Slice eggs with an egg slicer and put in a big bowl.
10. Add mayonnaise, flax oil, and sea salt to the eggs and mix well.
11. Serve and enjoy!
Chicken Salad
2 tbsp coconut oil
2 chicken breasts
¾-1 cup mayonnaise
4-5 celery stalks, diced
2-4 carrots, shredded
2 cups green or red seedless grapes, diced

1. Melt coconut oil in cooking pan as the oven is warming up.

2. Once the coconut oil is melted, place chicken breasts in cooking
pan. Sprinkle salt on top.
3. Turn chicken over. Sprinkle more salt, if desired.
4. Cook chicken breasts for 25-30 minutes at 350F.
5. Remove from oven and allow it to cool, 30-60 minutes.
6. In a serving bowl, put the mayonnaise and the broth from the
cooked chicken breasts. Stir together.
7. Dice cooked chicken breasts and mix into the dressing.
8. Add diced celery, shredded carrot, and diced grapes.
9. Mix everything together and enjoy!

Coleslaw
1 medium cabbage
3-4 carrots
¼ cup lemon juice (juice from 1 lemon)
¾ cup mayonnaise
Salt to taste

1. Squeeze juice from lemon and mix with mayonnaise.

2. Shred cabbage and carrots.
3. Mix all ingredients together.
4. Salt to taste.
Ferments
Sauerkraut
Sauerkraut Variations: Beet/Carrot/Kale Sauerkraut
Pickles
Cow Milk Kefir & Kefir Cream (like a tangy sour
cream)
Sauerkraut

I begin by making sure the counter space, utensils, bowls, and jars (half-
gallon and quart jars for the sauerkraut and 8oz. jelly jars as weights to
keep the sauerkraut submerged in the sea salt/water brine) are all perfectly
clean. I use a food processor with a flat blade disk instead of
slicing/chopping the cabbage with a knife.

Since most of the “sauerkraut-making time” is cleaning to get ready to

prep the cabbage, it takes about the same amount of time to prep 9-12
heads of cabbage as it does 4-5. So I usually do 9-12 heads each time. This
makes 9-12 quarts total, but I only fill the quart jars to about the 3-cup line
to leave space for the brine, so I need 12-15 quart jars (or 6-8 half-gallon
jars). Cabbage MUST be submerged in a brine to turn into sauerkraut, or
else it rots and molds. It’s okay to have some pieces floating on top;
they’ll be okay; those few pieces will not mold (I don’t have that problem
occurring; let me know if you do!).

9-12 heads of cabbage

Caraway seeds (optional)
4-5 quarts of sea salt/water brine (2 tbsp. of sea salt per quart of water)
A plate to hold the cabbage leaves that you will use as “caps/lids”

After everything is clean, I begin by mixing a quart of warm water with 2

tbsp. of sea salt. Stir a little while and then leave to dissolve while you
work on the cabbage.

Before I shred each head of cabbage, I break off the first 2-3 outside
leaves that aren’t pretty and clean, then I rinse the cabbage under running
water. Then I break off one leaf per head of cabbage to make a “cap/lid”
that I use later for holding down the cabbage pieces under the brine. I
make my lids a little bigger around than the quart jar is.

Shred or chop cabbage with a food processor (the flat blade is perfect for
shredding it into thin strips). I shred the cabbage into a bowl and then pour
into a large 2 gallon food grade plastic container. After I have 2-3 quarts
of shredded cabbage in the container, I make sure the sea salt is dissolved
into the water and pour the first quart of sea salt brine into the container
and push the cabbage down so all the cabbage is in the brine.

I prepare another quart of warm water with 2 tbsp. of sea salt, stirring to
dissolve the sea salt into the water. Then I shred another 2-3 quarts worth
of cabbage, transferring the shredded cabbage to the cabbage/brine
container and pushing the cabbage down again. I continue shredding
cabbage, adding it to the container, pushing the cabbage into the brine, and
preparing quart(s) of sea salt brine and adding it (them) to the container
until I have shredded all the cabbage.

Then I fill my jars with cabbage, (you can sprinkle in caraway seeds as
you fill, if desired), pushing down with my fist to pack it in better. I find
that packing it in well but not too much results in better sauerkraut. Once I
have firmly packed cabbage right at the 3-cup line for a quart jar or 7-cup
line for half-gallon jar, I add a little extra brine to just above the cabbage
line, press a “cabbage lid” on top of the cabbage, pour a little more brine,
set an 8oz. glass jelly jar on top (inserting it in a tilted position so you
don’t get air trapped under the jelly jar), move the cabbage-filled jar to a
plate or casserole dish, and then pour a little more brine in until the brine
comes to the rim of the cabbage-filled jar.

After all jars are filled with cabbage and have lids and jelly jars on top,
you can put something in the jelly jars to help weight it down better. I put
in my 4oz. Simply Organic Vanilla Extract and Almond Extract jars or
similar jars filled with water for the weights. You can even add rocks to
the jelly jar.

I place all cabbage-filled jars on plates or in a glass casserole dish to catch

the brine that will come out during the fermentation process. I can fit 4
quart-sized jars in a 9x9 baking dish and 6 quart-sized jars in a 9x13
casserole dish.

I store my jars in a closet that I keep at around 64-68 degrees Fahrenheit

during the day (colder at night, which is fine, just means it won’t be as
actively fermenting during the night). I got a small digital thermometer at
Wal-Mart for a few bucks, and I leave the thermometer in the closet. I
check on my sauerkraut every 3-6 hours during the day to check the
temperature of the closet and the cabbage/brine levels.
I don’t usually need to add brine during the process, but if the cabbage
won’t stay submerged under the brine (meaning there is at least ½ inch of
brine above the cabbage lid), do add some more brine.
I ferment my cabbage in a 64-68F space, because I have found for me that
this results in better-tasting sauerkraut that doesn’t mold. It makes a sour,
(but not overwhelming) milder, yummy sauerkraut. A lady from a German
background who grew up on sauerkraut commented that my sauerkraut
tastes exactly like what she grew up with. I guess I’m doing something
right!

During the first day or two of the fermentation process, you won’t see
much happening, just a few bubbles in the jar. Then you’ll see lots of
bubbles in the jar and on top of the brine. When the bubbles die down and
it smells like the strength of the kind of sauerkraut you like, it’s ready to
transfer to the fridge. This will take at least a week or longer.

Once the cabbage has turned into sauerkraut, take the jelly jar out, leave
the lid in or throw it in the compost, put a lid on the jar, and place in the
fridge. It’s a good idea to have a good supply of sauerkraut in the fridge so
that your jar has spent a few days (or more preferably, some recommend a
month) in the fridge before you begin eating it. It has a better and better
taste the longer it has been in the fridge.

Sauerkraut Variations: Carrot/Beet/Kale Sauerkraut

You can add shredded raw carrot, shredded raw beet, and/or chopped raw
kale to your cabbage to make a “Sauerkraut Salad”. It’s my favorite way
to eat kale! It’s like instant salad with salad dressing already inside—the
healthiest “fast food”!

I like doing carrot with cabbage, carrot & beet with cabbage, or carrot,
beet, & kale with cabbage.

Make sure you have at least 2/3 shredded cabbage with your 1/3 shredded
carrot, beet, and/or kale, so that it will ferment properly. Cabbage has
natural things that help it ferment. If you want to ferment carrot, beet,
and/or kale without cabbage, you’d have to introduce a culture starter, like
the Body Ecology Culture Starter.
Pickles
3 medium-sized cucumbers
Dill seeds (optional)
1 quart of sea salt/water brine (3 tbsp. of sea salt per quart of water)
2 quart-sized glass Mason jars

Rinse pickles and trim ends, if desired. I like to cut my cucumbers by

laying it down on the cutting board and cutting them in half and then
cutting them into quarters long-wise. I place them standing up in the glass
jar, add the dill seeds if desired, pour brine up to the 3-cup level, scoop out
any seeds/pieces that float up, place an 8 oz. glass jelly jar on top
(inserting it in a tilted position so you don’t get air trapped under the jelly
jar), move the pickle-filled jar to a plate or casserole dish, and then pour a
little more brine in until the brine comes to the rim of the pickle-filled jar.

After all jars are filled with pickles and the jelly jars are on top, you can
put something in the jelly jars to help weight it down better. I put in my
4oz. Simply Organic Vanilla Extract and Almond Extract jars or similar
jars filled with water for the weights. You can even add rocks to the jelly
jar.

I place my pickle-filled jars on plates or in a glass casserole dish to catch

the brine that will come out during the fermentation process. I can fit 4
quart-sized jars in a 9x9 baking dish and 6 quart-sized jars in a 9x13
casserole dish.

I store my jars in a closet that I keep at around 64-68 degrees Fahrenheit

during the day (colder at night, which is fine, just means it won’t be as
actively fermenting during the night). I got a small digital thermometer at
Wal-Mart for a few bucks, and I leave the thermometer in the closet. I
check on my sauerkraut every 3-6 hours during the day to check the
temperature of the closet and the cabbage/brine levels. I ferment my
cabbage in a 64-68F space, because I have found for me that this results in
better-tasting pickles that don’t have mold, or much less mold, on the top.
I don’t usually need to add brine during the process, but if the pickles
won’t stay submerged under the brine (meaning there is at least ½ inch of
brine above them), do add some more brine.

During the first day or two of the fermentation process, you won’t see
much happening, just a few bubbles in the jar. Then you’ll see lots of
bubbles in the jar and on top of the brine. When the bubbles die down and
it smells like the strength of the kind of pickle you like, it’s ready to
transfer to the fridge. This will take at least a week or longer.

Once the cucumbers have turned into pickles, take the jelly jar out, put a
lid on the jar, and place it in the fridge. It’s a good idea to have a good
supply of pickles in the fridge so that your jar has spent a few days (or
preferably, some recommend a month) in the fridge before you begin
eating it. It has a better and better taste the longer it has been in the fridge.
Cow Milk Kefir & Kefir Cream
When I make kefir with my raw milk, the cream rises to the top. That kefir
cream tastes like a tangy version of store-bought sour cream (even my
hubby says that, and he’s not following GAPS with us).

When I first made kefir 8 years ago, I followed the Body Ecology
directions of warming the milk to 90F, adding the starter culture, then
culturing it at 72F. It always turned out so sour that I was the only one
who would drink it! About a year later, the house was cooler (68F), and
the kefir took longer to culture (about 36 hours), but it was so creamy, so
yummy! Finally, everyone else started to enjoy the kefir!

I now just pour 1 quart of cold raw milk in a glass jar, pour the starter
culture in the cold milk (or I put 5 tbsp of kefir skim milk from a previous
batch in a Mason jar and then pour the cow milk in the jar until it is about
½ inch from the rim), and put it in my closet to culture it between 64-68F
(even down to 58-60F during the night when we have the A/C on even
more), and it takes 36-48 hours to culture fully.

The box of Body Ecology Kefir Starter packets say that you can use some
of the kefir from a previous batch to be the starter for the next batch for
only 6-7 times. But I’ve used it WAY more times than that! Up to six
months use or longer!
Soups and Stews
Beef Bone Broth & Beef Soup/Broth
“Pizza” Stew
Cowboy Stew
Beef Bone Broth & Beef Soup/Broth
For Stock:
3 lb. soup bones/marrow bones
4-5 quarts water

For Soup/Broth:
2 onions
6 medium carrots
1 lb. ground beef/chuck roast

1. I use a 6 quart crock pot for simmering my bones.

2. I put in about 3 lb. of bones in the pot, fill the pot with water
almost to the rim, put the lid on a little off-center so more
evaporation can escape, and then I set to LOW for 24hrs or HIGH
for overnight. I never have to add extra water.
3. In the morning, I pull the bones out (scraping any extra fat,
cartilage, etc. off the bones, if necessary) and run all the
stock/broth & fat, gelatin, cartilage, etc. through my Vita-Mix
blender. As I work through the liquids and pieces with the blender,
I pour the blended stuff in a clean pot on the stove top.
4. After I have all the stuff from the crockpot blended up (minus
bones, of course!), I dice up 8-10 carrots and 2-3 onions and put 1
lb. ground beef/chunk roast in the bone stock/broth in the pot on
the stovetop. I cook this on LOW for about 5-6hrs, or I speed up
the cooking depending on my schedule that day.
5. When it is finished, I scoop all the onions and fat bits that have
floated to the top and then blend that up in the blender (if I used a
chuck roast, then I cut out the fatty and hard-to-chew parts to blend
into the soup broth as well). My daughter likes the broth better
when it has the onion blended up in it, and I agree. It makes it a
creamy, yummy French onion soup, but it's not too strong though.
6. This ends up making 6-7 quarts of soup/broth. I put 2-3 quarts in
my fridge and freeze the rest as back-ups when I haven't had time
to make more. We use 1 quart a day right now between 2 kids and
1 adult.
“Pizza” Stew
2 onions
3 red and/or orange bell peppers
8 oz. mushrooms
4-6 cups beef broth
28 oz. pasta sauce
1 lb. ground beef
Salt to taste

1. Dice onions, peppers, and mushrooms, and put them in a soup pot.
2. Pour 4-6 cups of beef broth in the pot.
3. Cook for 30 minutes on medium, or 1-2 hours on medium low, on
the stovetop (adjust times if cooking in a crock pot).
4. When the peppers start getting soft, add beef, cutting up the ground
beef into small pieces with metal spatula into the soup.
5. Cook for another 5-10 minutes. Once the beef is cooked, add pasta
sauce. Salt to taste.
Cowboy Stew
2 tbsp coconut oil
1 onion
2-3 cloves of garlic
3-4 red and/or orange bell peppers, chopped
3 medium zucchini, chopped
1-2 tomatoes, chopped
4-6 cups beef broth
1 lb. ground beef
1-2 tsp cumin
1-2 tsp chili powder
1 tsp oregano
1 tsp sea salt
½-1 cup chopped cilantro, loosely packed (optional)

1. Saute the onions in the coconut oil until they begin to soften. Add
garlic and stir. Add spices and salt, and stir.
2. Add the chopped peppers and zucchini and sauté for 5 minutes, or
until they begin to soften.
3. Add a little broth if the vegetables start to dry.
4. Add the meat and keep stirring to break up the meat.
5. Once meat begins to brown, pour in the stock and add the tomatoes.
6. Bring to a boil, and then reduce heat to simmer.
7. Cover pot and let simmer for 30 minutes.
8. Once finished, remove from heat and stir in cilantro if desired.
9. Adjust seasonings to taste if needed.
Main Dishes
Salsa Chicken
Zucchini Spaghetti
Chicken Salad

More ideas:
Zucchini Meatball Boats
Meatballs (with finely diced onion and shredded carrot inside)
Meatloaf (with finely diced onion and shredded carrot inside)
Baked Wild Salmon
Beef patties with sautéed onions
Chicken, onion, and broccoli stir-fry
Salsa Chicken
2 tbsp coconut oil
4-6 chicken thighs
2 oz. beef or chicken broth
12 oz. tomato salsa

1. Melt coconut oil in glass cooking pan as the oven is warming up.
2. Once the coconut oil is melted, place chicken thighs in glass
cooking pan.
3. Sprinkle salt on top.
4. Turn chicken over. Sprinkle more salt, if desired.
5. Pour beef broth on top of chicken thighs.
6. Then spread salsa on top.
7. Cook in a 350 degrees F oven for 25-30 minutes.

Zucchini Spaghetti
4 tbsp coconut oil
3-5 medium-sized zucchini, sliced thin to make “spaghetti noodles”
1 onion, diced
8 oz. mushrooms, diced
1 lb. ground beef
28 oz. pasta sauce
½ tsp Sea salt

1. Put 2 tbsp coconut oil in one skillet. Put 2 tbsp coconut oil in
another skillet.
2. Sauté zucchini spaghetti noodles in one skillet. Sprinkle ¼ tsp sea
salt on top.
3. Sauté onion and mushrooms in the other skillet.
4. Add ground beef to the onions and mushrooms and cut up the beef
with the spatula. Sprinkle ¼ tsp sea salt on top.
5. When the ground beef is cooked through, add pasta sauce and
bring to a boil.
6. To serve, place zucchini “noodles” on the plate and pour the beef
sauce on top.
Chicken Salad
2 tbsp coconut oil
2 chicken breasts
¾-1 cup mayonnaise
4-5 celery stalks, diced
2-4 carrots, shredded
1-2 cups green or red seedless grapes, diced

10. Melt coconut oil in cooking pan as the oven is warming up.
11. Once the coconut oil is melted, place chicken breasts in cooking
pan. Sprinkle salt on top.
12. Turn chicken over. Sprinkle more salt, if desired.
13. Cook chicken breasts for 25-30 minutes at 350F.
14. Remove from oven and allow it to cool, 30-60 minutes.
15. In a serving bowl, put the mayonnaise and the broth from the
cooked chicken breasts. Stir together.
16. Dice cooked chicken breasts and mix into the dressing.
17. Add diced celery, shredded carrot, and diced grapes.
18. Mix everything together and enjoy!
Side Dishes
Coleslaw
Steamed Brussels Sprouts
Steamed Cauliflower

More ideas:
Steamed Broccoli with Mayonnaise & Flax oil
Cooked carrots (with or without green peas)
Baked Asparagus (coconut oil & sea salt)
Baked Butternut Squash
Baked Spaghetti Squash
Coleslaw
1 medium cabbage
3-4 carrots
¼ cup lemon juice (juice from 1 lemon)
¾ cup mayonnaise
Salt to taste

5. Squeeze juice from lemon and mix with mayonnaise.

6. Shred cabbage and carrots.
7. Mix all ingredients together.
8. Salt to taste.

Steamed Brussel Sprouts

1 ¼ lb. Brussel sprouts
Ghee or coconut oil
Salt to taste

1. Peel brussel sprouts and cut into halves and/or quarters.

2. Steam for about 15 minutes, or until tender.
3. Put in bowl and mix with ghee/coconut oil and salt.
4. Serves 3 people.

Steamed Cauliflower
1 head of cauliflower
Ghee or coconut oil
Salt to taste

1. Cut up and pull cauliflower apart into little florets.

2. Steam for about 15-25 minutes, or until tender.
3. Put in bowl and mix with ghee/coconut oil and salt.
4. Serves 3-4 people.
Desserts, Candies, and Snacks
Banana Ice Cream
Coconut Oil Honey Discs
Lemon Pops
Chocolate Pudding made with Coconut Oil
Sour Gummy Stars
Chocolate Chips
Chocolate Candy Bars
Banana Ice Cream (Serves 3-4)
4 frozen bananas
1 cup of cold almond milk or coconut milk
Optional – 2-4 tablespoons of coconut oil

24 hours before you want to make Banana Ice Cream, peel 4 bananas that
have a few little brown spots on them, and place them whole in a glass
container in the freezer.
When the bananas are fully frozen, take them out and slice them into little
discs.
Place banana slices in your blender.
If you want to add coconut oil (it adds a crunchiness to the ice cream, and
some people have thought that crunchiness was chocolate chips!), add that
on top of the banana slices.
Pour 1 cup of almond milk or coconut milk in the blender.
Start your blender and work up to medium-low setting pretty quickly.
If you have a Vita-Mix blender, use the plunger to push the banana slices
into the mixture. If you don’t, you may need more milk. The more milk
you use, the thinner the ice cream will be.
Once all banana slices are worked into the mixture, increase the speed
until smooth.
Serve and enjoy!
Coconut Oil Honey Discs (makes 20-24 discs)
I use the “HIC Brands that Cook Essentials Silicone 24-Cup Mini Muffin
Silicone Pan” that I bought from Amazon to make these yummy little
discs.

1 cup of soft, but not melted, coconut oil

1 tablespoon of raw honey

1. Mix coconut oil and honey in a bowl until blended well together.
2. Use a small spoon to scoop the coconut oil/honey mixture and
place into the cavities of the mold.
3. Fill the cavities of the mold 1/3 to ½ of the way full.
4. Place the mold in the freezer for 10-15 minutes.
5. Take the mold out of the freezer.
6. Pop the treats out of the cavities and place in a container.
7. Store container of treats in the fridge.
8. Enjoy when you want them!

Be careful consuming a lot of coconut, because it is a strong detoxifier!

Lemon Pops (makes about 6 - 2 oz. pops)
Always slowly increase your consumption of coconut oil, because it is a
strong detoxifier.

1/2 cup of melted coconut oil

1/3 cup freshly squeezed lemon juice (1-2 lemons)
3-4 egg yolks
¼ cup of raw honey

1. Measure coconut oil in a glass measuring cup.

2. Melt coconut oil slowly in a warm oven.
3. Squeeze lemon(s) and strain juice to get out seeds.
4. Break open the eggs and place in a bowl.
5. When the coconut oil is fully melted (may need to stir with a fork
to speed melting), take it out of the oven.
6. Pour honey into the coconut oil.
7. Separate the yolks from egg whites and put the yolks into the
coconut oil and honey.
8. Add lemon juice.
9. Stir until well blended.
10. Pour mixture into popsicle molds.
11. Place popsicle molds in the freezer.
12. Enjoy when frozen!
Chocolate Pudding made with Coconut Oil
2 oz. 100% chocolate (I use Dagoba chocolate)
1 cup coconut milk
1 cup coconut oil
1/3 cup honey
3 whole eggs
3 egg yolks

1. Melt the chocolate in the coconut milk in a small saucepan on the

stovetop of LOW.
2. Melt the coconut oil in a glass measuring cup in the oven on the
lowest setting until it is almost all melted.
3. Stir the oil with a fork to melt the remaining soft oil.
4. Pour 1/3 cup of honey into the coconut oil.
5. Break 3 eggs and put the whole eggs into the blender.
6. Break 3 more eggs, take out the yolks, and put the yolks in the
blender with the whole eggs.
7. Pour the chocolate and coconut milk in the blender with the eggs.
8. Set the blender on its base, and turn on the blender to a medium-
low setting.
9. Slowly pour the honey & oil mixture in to the blender as it is
blending.
10. After you scrape the measuring to get out all the honey & oil, turn
up the blending setting for just a few seconds.
11. Pour the chocolate pudding (it will be very liquid at the moment)
into one big bowl with a lid on top or pour ½ cup or so of the
pudding into dessert bowls and place in the fridge.
12. About 4-5 hours in the fridge, it will have a pudding-like
consistency. The longer it sits in the fridge, the thicker it will be.
After about 12-14 hours in the fridge, it will have a whipped cream
consistency.

Be careful consuming a lot of coconut, because it is a strong detoxifier!

Sour Gummy Stars (from Mommypotamus)
3 tbsp grass-fed gelatin (Great Lakes Gelatin on Amazon)
1/3 cup lemon/lime juice
3 tbsp honey
Optional – A few drops of food grade lemon/orange essential oil

1. Whisk lemon/lime juice, honey, and gelatin in a sauce pan until

there are no lumps.
2. Heat over low heat until it’s nice and melty, stirring constantly.
3. Add extract/oil if desired – you’re almost done now!
4. Grab an ice cube tray or silicone mold. You can use a basic pan,
too, and then just cut into squares or use a cookie cutter after it’s
set.
5. Pour in the mixture, then pop in the freezer for 5-10 minutes to
firm up. Once they’re out of the freezer, they will stay firm at room
temperature.
6. Store in the fridge for up to 2 weeks.
7. Enjoy!

Optional Variations:

Butternut Squash Gummies

1 cup of warmed chicken broth
3 tablespoons of butternut squash puree
3 tablespoons of Great Lakes gelatin

Lemon Ginger Gummies

1 cup of warmed chicken broth
1/3 cup freshly squeezed lemon juice
2/3 cup ginger tea
3 tablespoons of Great Lakes gelatin
Chocolate Chips
3 oz. unsweetened chocolate (I use Dagoba 100% chocolate)
3 tbsp honey
2 tbsp coconut oil
1 tsp vanilla extract (optional)

1. Slowly melt the chocolate in a heavy-bottomed pan on the lowest

setting until it is half-way melted, then turn off heat to allow it to
melt completely without burning; or slowly melt chocolate over a
double-boiler or in a small crockpot on low.
2. Once chocolate is melted, add honey and coconut oil (and vanilla,
if desired).
3. Stir until everything is combined and smooth.
Chocolate Chip directions:
4. Pour chocolate into a bowl and place it in the fridge for a few
minutes to thicken a little. Check the chocolate every couple
minutes until it is thick but can still run somewhat freely.
5. Pour thickened chocolate into a pastry bag with a plain round tip, a
decorator press with a plain round tip (I use the one by Nordic
Ware), or in a plastic bag with a small hole cut in a corner of the
bag (fill bag first, then trim off the corner ☺ ).
6. Set a cookie sheet on the counter with a silicone mat inside the
cookie sheet.
7. Squeeze the bag or press to push the chocolate out and form into
little “chips” on the silicone mat. Make them as small or as big as
you would like. If you make them the regular chip size, you should
just about fill the mat with chips, and that should last you about a
week (assuming 12-15 chips per broth/soup meal about 3x/day for
one child).
8. Place cookie sheet in the freezer and peel off chips as you need
them. You can use a metal spatula to get up a bunch of chips at a
time.
Chocolate Chunks directions:
Using a silicone mold like the Freshware 12-Cavity Silicone Petite Loaf
Pan, pour the chocolate into each cavity about 1/3 full. Place the mold in
the fridge. Once hardened, pop out the bars and cut the chocolate into
“chunks”.
Chocolate Candy Bars
You can slowly melt and mix everything together in a little pan on the
stovetop. However, I slowly melt and mix this up inside a glass Pyrex 2-
cup Measuring Cup in the oven, because then I don’t have to dirty up extra
measuring cups. After everything is melted and mixed together, I scoop
out about 2 tsp at a time to put in the cavities of square or circle-shaped
molds like the “Wilton 2105-4923 24-Cavity Silicone Brownie Squares
Baking Mold” or the “HIC Brands that Cook Essential Silicone 24-Cup
Mini Muffin Pan” from Amazon.

½ cup coconut oil

1 oz. 100% unsweetened chocolate
¼ cup coconut butter (also called coconut manna or coconut cream)
¼ cup honey
¾ - 1 cup shredded coconut

1. Put ½ cup of coconut oil and 1 oz. of chocolate in the glass

measuring cup and slowly melt in the oven on the lowest setting.
2. Once melted, add the coconut butter and mix until melted.
3. Add honey and mix in.
4. Here you do need to measure out ¾ to 1 cup of shredded coconut
(adding 1/4 cup at a time and stirring) or just add a little shredded
coconut at a time and stir until you have 1 ¼ cups to 1 ½ cups
worth of chocolate coconut mixture, depending on how “coconut-
y” you like your chocolate candy bars.
5. Now you can fill your mold cavities 1/3 to ½-way full (about 2-3
tsp each). Stir your mixture once or twice each time before you
scoop a little out to keep the ratio of chocolate to shredded coconut
even.
6. Place mold(s) in the fridge for 30-60 minutes to firm up before
popping them out of the molds, placing them in a container, and
storing them in the fridge. (Or you can put them in the freezer for
10-15 minutes to firm up, and then pop them out of the molds, put
them in a container, and store that container of “candies” in the
fridge.)

Be careful consuming a lot of coconut, because it is a strong detoxifier!