GAPS Recipes

Stage One

Breakfast

Fennel and Mushroom Beef Soup ~ http://www.yolkskefirandgristle.com/2012/03/12/fennel-and-mushroom-beef-soup/ If you are not ready for egg yolks (Stage Two), they are very easy to leave out of this recipe. 

Lunch

Dinner

Mama’s Chicken Soup ~ http://holisticsquid.com/mamas-chicken-soup/ Use chicken fat and don’t sauté the vegetables. Just throw it all into the pot. Easy and Stage One Approved!

Herbed Lamb Roast ~ http://www.yolkskefirandgristle.com/2012/08/06/lamb-shoulder-roast-in-the-crockpot/ Because we are so past the chicken, pork, and beef restraints. Skip the directions for rice and use half the amount of broth. 

Sides

Soups

Ham and No-Bean Soup ~ http://www.yolkskefirandgristle.com/2012/10/15/ham-and-no-bean-soup/ Excellent method-teaching recipe. To make it GAPS, use butternut squash instead of sweet potato, and celeriac instead of parsnip.

Dessert

Snacks

Stage Two

Breakfast

Lunch 

Dinner

Crock Pot Chicken Soup with Roasted Veggies ~ http://holisticsquid.com/easy-crock-pot-chicken-soup-with-roasted-veggies/ The roasted vegetables are a delight to the senses after coming off of Stage One; however, the soup is still delicious if you skip the roasting and simply add the chopped vegetables about halfway through the cooking time. Doing this modification puts the soup on the Stage One Approved List!

Slow Cooker Beef and Mushroom Stew ~ http://holisticsquid.com/slow-cooker-beef-and-mushroom-stew/ Substitute chopped butternut or acorn squash for the barley, and make sure you source your tomatoes well (we use jarred or boxed organic tomatoes instead of canned). This stew is succulent! Once you know how the original recipe tastes, have fun playing with the flavours by trying different herbs.

Sides

Buttery Lemon Broccoli ~ http://www.thenourishinggourmet.com/2009/10/what-to-eat-vegetables-recipe-for-buttery-lemon-broccoli.html Garlic, garlic, garlic! Add it. And do this exact same thing with Asparagus or Green Beans. Boom. 

Crunchy Pickes ~ http://holisticsquid.com/the-secret-to-crunchy-pickles/ A GAPS staple, and here’s how to make ‘em nice and crunchy.

Basic Sauerkraut ~ http://holisticsquid.com/purple-garlic-sauerkraut/ You know you need it. You know you need to want it. A great tutorial for the beginner, too. 

Sauerkraut, Four Thieves Style ~ http://holisticsquid.com/four-thieves-sauerkraut/ Taking Sauerkraut on a historical and palatable journey.  

Lacto-fermented Salsa ~ http://www.thenourishinggourmet.com/2010/08/lacto-fermented-roasted-tomato-salsa.html Olé!

Soups

Dessert

Snacks

Stage Three

Breakfast

Nancy Drew Scrambled Eggs ~ http://www.thenourishinggourmet.com/2010/06/chubby-girls-egg-scramble.html But eat Bess’s portion. She was, after all, “prettily plump” in the ’40’s and that can hardly be plump at all. :P 

Herbed Baked Eggs ~ http://www.thenourishinggourmet.com/2008/04/herbed-baked-eggs-2.html A nice change from scrambled eggs every morning. Simply leave out the cream, use a bit more ghee or coconut oil, and top with sour cream at the table!

Hashbrowns ~ http://www.yolkskefirandgristle.com/2011/10/19/potato-free-hashbrowns/ They’re hashed and they’re brown ~ so what if they are not potatoes? And a very merry breakfast to you, too. 

Lunch

Easy (But Delicious) Ground Beef ~ http://www.yolkskefirandgristle.com/2011/09/02/going-going-gone-ground-beef-in-a-skillet/ Oh, so very good. Skip the spicy hot stuff if your tummy cannot handle it right now. 

Liver Pâté ~ http://www.yolkskefirandgristle.com/2011/08/29/mystery-meat-monday-chicken-liver-pate/ Be not afraid. It is not simply good for you; it is good. Try to get a good red wine vinegar, of course. 

Dinner

Chicken Curry ~ http://holisticsquid.com/coconut-chicken-curry/ Depending on how you tolerate coconut milk, this can be a stage three recipe. If coconut is difficult for you, save this for Full GAPS. And, obviously, don’t serve with rice!

Sides

Roasted Asparagus ~ http://www.thenourishinggourmet.com/2008/04/roasted-asparagus-2.html Better go with coconut oil on this one. I am not sure what I think about heating olive oil too much, but I know NCM would not approve. 

Butternut Squash Fries ~ http://www.thenourishinggourmet.com/2008/10/butternut-squash-fries.html Fries!? Yes. Fries. Except better. Do yourself a favour and use coconut oil or ghee. Really. Start with the basic  recipe, but do move on to ginger and cinnamon and cardamom (and honey?) or garlic and paprika and oregano and dash of chilli powder (if tolerated). 

Garlic and Rosemary Roasted Vegetables ~ http://www.thenourishinggourmet.com/2009/10/garlic-and-rosemary-roasted-root-vegetables.html Follow the directions but replace butternut and acorn squashes for the potatoes and yams. Use coconut oil or ghee or lard. 

Ratatouille ~ http://holisticsquid.com/ratatouille-recipe/ Because every GAPSter needs a good ratatouille. Try shaving some fresh garlic into the dish as soon as you take it out of the oven for an extra immune system (not to mention tastiness) boost. 

Zucchini and Onions ~ http://www.thenourishinggourmet.com/2009/09/5-dish-simple-zucchini-and-onions.html If a GAPSter wants to invest in something, invest in lard. Lard and salt…that’s…BACON! :D Try this with paprika and garlic if you ever get bored. And then serve with garlic, sour cream, and dill if you get border. 

Pan-Fried Carrots ~ http://www.thenourishinggourmet.com/2009/09/2-side-pan-fried-buttery-carrots.html Seriously, does anyone miss those odd honey-glazed baby carrots of yesteryear? Well, even if you do, never fear, for this stuff is scrump-shee-ous. Throw in too much sliced garlic and spinach (omit parsley) last minute for an equally snazzy side. 

Soups

Carrot and Celeriac Soup ~ http://www.thenourishinggourmet.com/2009/02/carrot-and-celery-root-soup.html Best with coconut oil. Simple and yum!

Carrot Ginger Soup ~ http://holisticsquid.com/carrot-ginger-soup-gaps-friendly/ Please remember that GAPS patients would benefit from adding sour cream to their soup as it is served, which provides extra creaminess and extra flavour. Remember, if using cashews, to soak them in salt-water seven hours beforehand. 

Dessert

Tangy Lemon Curd ~ http://www.thenourishinggourmet.com/2009/05/tangy-lemon-curd-honey-sweetened-and-dairy-free.html And you thought you couldn’t have dessert. Ha. 

Cinnamon Swirl Ice Cream ~ http://www.yolkskefirandgristle.com/2011/07/13/cinnamon-swirl-ice-cream/ I know. I just made your day. Please purchase or somehow otherwise acquire good coconut milk. 

Good-For-Your-Gut Cranberry Cheesecake ~ http://www.yolkskefirandgristle.com/2011/11/18/good-for-your-gut-cranberry-cheesecake/ Hello, Holidays! Use honey for your sweetener and coconut milk instead of cream. 

Snacks

Almond Butter ~ http://holisticsquid.com/amazing-almond-butter/ Perfect for all those pancakes you are going to be trying on this stage. But also eat as you would peanut butter in the old days, slathered on celery (when you get around to eating it) or on cooked carrots or squash! Try blending in some honey and cinnamon for a dessert-like treat. 

Onion Crisps ~ http://www.yolkskefirandgristle.com/2011/07/04/caramelized-onion-crisps/ Well worth the effort, really. 

Stage Four

Breakfast

Apple Sausage ~ http://www.thenourishinggourmet.com/2008/11/turkey-or-chicken-apple-sausage.html Use honey and not maple syrup, and bake with coconut oil according to the Easy Meatballs directions above. You can also use ground pork instead of the turkey and chicken. 

Lunch 

Dinner

Easy Meatballs ~ http://holisticsquid.com/easy-meatballs-nutrient-dense-food-go/ Meatballs are such a blessing as soon as you can bake meat, whether as an easy dinner or an excellent snack! Make in large batches and freeze for whenever you need something to nibble on. Again, source your tomato paste and use the sauerkraut, not the barley, in this recipe. 

Lemon Garlic Drumsticks ~ http://www.thenourishinggourmet.com/2009/05/delicious-and-simple-lemon-garlic-drumsticks.html I am not a drumstick fan, but these are actually very good. Substitute melted butter or coconut oil for the olive oil. 

Nutrient-Dense Meatloaf ~ http://holisticsquid.com/nutrient-dense-meatloaf/ Believe it or not, the first time I ever made meatloaf was on GAPS. Oh, the joy! Now, some desperate people count this as a meat casserole and allow it on Stage Two, but because of the whole eggs and, well, non-casserole-y nature of this dish, I have played it safe and placed it in Stage Four. You’re welcome. Oh, and please add a stalk of chopped celery and some oregano and thyme to this recipe, for my sake. Thank you. 

Apple Sausage ~ http://www.thenourishinggourmet.com/2008/11/turkey-or-chicken-apple-sausage.html Use honey and not maple syrup, and bake with coconut oil according to the Easy Meatballs directions above. You can also use ground pork instead of the turkey and chicken.

Moroccan-Spiced Chicken Thighs ~ http://www.yolkskefirandgristle.com/2011/10/05/moroccan-spiced-chicken-thighs/ Olives! Get good ones. And you are on GAPS: eat the chicken skin.

Sides

Soups

Cool Cucumber Dill Soup ~ http://holisticsquid.com/cool-cucumber-dill-soup/ Craving something cold yet? Here ya go, and no changes necessary. :)

Dessert

Snacks

Pork Rinds ~ http://www.yolkskefirandgristle.com/2011/09/26/mystery-meat-monday-pork-rinds/ You will never miss chips again. At least, I won’t. 

Stage Five

Breakfast

Pan-fried Apples ~ http://www.thenourishinggourmet.com/2009/10/5-dish-scrumptious-pan-fried-apples.html Good morning to Stage Five!!! Do it on medium-low hear for starters, and, honestly, cinnamon and nutmeg and allspice never hurt anyone. Sprinkle spices after heat is turned off.  

Lunch

Salmon and Purslane Egg Salad ~ http://www.yolkskefirandgristle.com/2012/08/20/salmon-egg-purslane-salad-on-endive-leaves/ You can use leftover baked salmon instead of canned to make it better for ya. 

Dinner

Sides

Cucumber and Onion Salad ~ http://www.thenourishinggourmet.com/2009/12/the-healthy-1-menu-sloppy-joes-in-a-bowl.html A nice way to introduce cucumbers!!! Oh, the raw crunchy wonderfulness! Use Raw Apple Cider Vinegar instead of the white wine vinegar, and be sure to properly source your mustard. 

Bacon, Egg, and Avocado Salad ~ http://www.thenourishinggourmet.com/2010/03/bacon-egg-avocado-salad.html The title says it all: you can’t go wrong with those ingredients! The only catch is that you do have to get uncured bacon if you want to eat the deliciousness on GAPS. Once you find it, though, this salad is all yours!

Tsatziki ~ http://www.thenourishinggourmet.com/2008/02/cucumber-yoghurt-sauce.html You can spell it; now you can eat it. Jenn kinda has always gone nuts for happiness over this stuff. Oooh, and if you just do the mint instead of the cucumber, this becomes a STAGE ONE!!! recipe. I know, it’s as though Christmas came early. 
Carrot Salad ~ http://www.yolkskefirandgristle.com/2011/08/26/carrot-raisin-optional-salad/ Skip out on the raisins unless you know for certain you can handle them (which will probably not be the case). However, you can fancify this recipe with different herbs and a dash of honey. 

Soups

Chilled Avocado Soup ~ http://www.thenourishinggourmet.com/2010/07/chilled-avocado-and-cucumber-soup.html For those hot days when you feel like you simply cannot have another bowl of steaming soup again. Don’t worry; we’ve got you covered. 

Dessert

Lemon Curd Bars ~ http://www.thenourishinggourmet.com/2009/05/lemon-curd-bars.html Double Ha. Make sure you soak and dehydrate your nuts before using them in the recipe. 

Spanish Walnut Cookies ~ http://www.thenourishinggourmet.com/2009/05/spanish-walnut-cookies-with-orange-ganache.html Soak and dehydrate the walnuts before using, and be sure to treat this as a treat, a rare delight. If you use the chocolate ganache, these cookies become a later-term Full GAPS 
recipe. 

Snacks

Roasted Red Pepper Leather ~ http://www.yolkskefirandgristle.com/2011/07/08/roasted-red-pepper-leather/ Great for snacking, or you can add these to soups for extra flavour.

Stage Six

Breakfast

Lunch

Dinner

Sides

Sauerkraut, Pomegranate Style ~ http://holisticsquid.com/pomegranate-sauerkraut/ Fermented cabbage on a whole new level. 

Soups

Beautiful Borscht ~ http://holisticsquid.com/beautiful-borscht/ Borscht is a sweet addition to any GAPS menu, even though the ingredients place it in the diet’s later stages. Skip the wine and eat with creme fraiche and you are good to go!

Dessert

Carrot Banana Gelatine ~ http://www.yolkskefirandgristle.com/2011/08/19/carrot-banana-gelatin-“jello”/ ’Tis vital that the bananas be extremely ripe (over-ripe for all you Americans). Snacks

Full GAPS

Breakfast

Savory Spinach and Spring Onion Cakes ~ http://roostblog.com/roost/2013/5/13/savory-spinach-spring-onion-cakes What better way to spend a May morning? And no changes requisite! If you can find you can tolerate cheese at an earlier stage, by all means add this to your menu earlier on in the programme. 


Lunch

Beef Stroganoff ~ http://www.yolkskefirandgristle.com/2011/11/25/beef-stroganoff/ Mushrooms, marrow, meat, and milk. Mmm…

Grilled Vegetable Tortillas ~ http://roostblog.com/roost/2013/5/17/spring-vegetable-tacos-with-cauliflower-tortillas These cauliflower tortillas are versatile, and Stage Three worthy, so use them anywhere you would like! TO make this actual dish, replace her dressing recipe with this GAPSter dressing: http://www.thenourishinggourmet.com/2008/02/our-everday-salad-dressing-2.html Enjoy!

Dinner

Carnitas ~ http://holisticsquid.com/carnitas-gifting-you-with-my-labor-of-love/ Gah! So good. That is all. 

Cuban Pulled Pork ~ http://holisticsquid.com/cuban-pulled-pork-with-chipotle-mayo-and-jicama-slaw/ Make sure you source your ingredients well, especially the Dijon Mustard. 

Greek Meatballs ~ http://holisticsquid.com/greek-meatballs/ Way to add a sneak of liver into the family diet! Warning: Make sure your feta is a high quality, traditionally prepared goat’s milk feta. Because of the generally poor quality of feta around here, NCM actually puts it on her old “Foods to Avoid” list. So, do not make this and serve it to your GAPSter if you get cheap cheese. Really. 

Perfectly Seared Bavette ~ http://holisticsquid.com/perfectly-seared-bavette/ Yes, you can eat like a king on the GAPS diet!

Pork and Sauerkraut Mash ~ http://holisticsquid.com/pork-and-sauerkraut-over-mash-gaps-friendly/ Full GAPS only because of the searing at the beginning. Otherwise this could be a Stage Three meal. Follow the GAPS substitutions provided and you will be enjoying a heartwarming (gut-warming?) meal!

Sides

Fennel Au Gratin ~ http://holisticsquid.com/fennel-au-gratin/ Surprise! Company food for the family table. You need not use dehydrated onions; just chop fresh onions nice and fine. Oh, and please pronounce it correctly.

Simple Lentil Salad ~ http://www.thenourishinggourmet.com/2009/05/simple-lentil-salad.html This is a great basic recipe. As usual, I encourage flavour experimentation! I mean, come on, you have the whole world of Full GAPS before your feet. ;)


Curried Sprouted Lentils with Ginger and Cilantro Sauce ~ http://www.thenourishinggourmet.com/2009/02/curried-sprouted-lentils-with-a-ginger-and-garlic-cilantro-sauce.html I have a special place in my heart for lentils. And cilantro. Of course, use only lentils and no wheat. I would also try steaming the lentils with chicken broth instead of water for extra nutrition and digestive assistance.

Soups

Garlicky White Bean Soup ~ http://www.thenourishinggourmet.com/2008/04/garlicky-white-beans-and-broth.html A very good basic recipe just waiting for you to jazz it up with some herbs or enjoy its low key zing as is. The olive oil is worth it here, and permissible if you stay on the lower side of medium heat. Oh, be sure to add some Raw Apple Cider Vinegar to the bean-soaking water. Try adding some greens like spinach and some tomato paste and oregano for a new take on this dish.

Rosemary Garlic Bean Soup ~ http://www.thenourishinggourmet.com/2008/11/rosemary-garlic-italian-bean-pot.html A decadent and comforting mess of pottage is this! Make sure your anchovies are no-nonsense anchovies. Whole Foods carries pretty good quality stuff that I use to make Caesar dressing. Again, keep the olive oil on the lower side of medium and add Raw Apple Cider Vinegar to the bean-soaking water.

Dessert

Snacks