What in the world do I eat, now that I'm on the GAPS Intro Diet? Whether you're on stage 1 or 6, I've got you covered, friend!
Whether you're going through the GAPS Intro Diet, or you just need a nice easy healing snack, this Ginger Honey Jello is for you!
Simple pancakes made with just 3 ingredients. Delicious and nourishing. Makes about 24 small pancakes.
This is essentially a recipe that I found online but I don't remember where. If it looks familiar please let me know who to credit :) It's simple, my kids love it, and is a great way to use some of those egg whites that I always have left over from other things. INGREDIENTS: 2 egg whites 2 cups of nut flour or nuts that have been soaked and dried 1/4 cup honey 1 T cinnamon METHOD: Preheat the oven to 350 degrees. Beat the egg whites until frothy. If using nut flour, fold it into the egg whites. If using nuts, grind them into flour (I use a coffee grinder for this, or you can use a food processor too), then fold them in. Fold in the other ingredients. Drop teaspoonfuls of the batter onto a cookie sheet and bake for 15-20 minutes, until nicely browned. For variation, you can use different combinations of nut flour and spices as well as flavoring extracts or lemon or orange zest.
Home cooked meals made from scratch using the best organic ingredients available. Dairy, egg, gluten/wheat and refined sugar-free recipes.
Learn six surprises that we observed while on the GAPS Diet in my interview with Chloe Breczinski, author of Healing Patiently.
This GAPS diet beef soup recipe is easy to make and absolutely delicious. It goes together in a snap, and the whole family will enjoy it.
These simple almond flour muffins use zucchini to add flavor and moisture - they're always favorites on the Intro diet!
Ever thought about the GAPS Diet, but the Intro scared you off? Let me give you an intro to the Intro Diet, so that it's not quite so intimidating....
To organize our GAPS journey, I took a binder and basically made myself a cookbook. I had tabs for all six stages of the intro diet, and another for full GAPS. On each tabbed page, I placed a sheet I had printed off that detailed everything I needed to know for that stage. All of the recipes I gathered, then, I categorized by stage, and when I printed them all off, they went into the appropriate sections of my binder, Continue Reading...
Confused about the GAPS Intro Diet? Here's a complete, updated list of what to eat on GAPS Intro Diet Stage 5, plus a sample day's menu!
Important details, tips, and tricks for making it successfully through the GAPS Intro Diet for healing autoimmune disease.
This GAPS chicken soup recipe is perfect for the first stages of the GAPS introduction diet. It is easy to make, delicious, and very nourishing.
Confused about what to eat on the first stage of the GAPS Intro Diet? Here is a complete and updated list of allowable foods for Stage One.
Wondering what the GAPS Diet is all about? Could it be what your body needs to heal? Look no further than this intro to the GAPS Diet.
Ever thought about the GAPS Diet, but the Intro scared you off? Let me give you an intro to the Intro Diet, so that it's not quite so intimidating....
What in the world do I eat, now that I'm on the GAPS Intro Diet? Whether you're on stage 1 or 6, I've got you covered, friend!
Pumpkin is a winter squash but it contains less sugar than most winter squashes, making it ideal for the GAPS Introduction Diet. Pumpkins are also very easily grown so if you’re a beginner gardener looking for an easy first crop or if you only have a small amount of growing space available.
When it came time to try the pancakes for the intro diet- the ones made with nut butter, squash, and eggs- I was not inspired. I couldn't find suggested proportions of each ingredient, and the first batch I made came out dense and very flat and not terribly appetizing. I played around with this recipe until I came up with this version, which are light and fluffy, look like regular pancakes, and taste pretty good. Ingredients: 1 C pureed, cooked squash 1 C nut butter 5 eggs 1/2 tsp salt 1 T cinnamon dash of cloves, nutmeg, and any other "pumpkin pie" type spice Method: Separate the eggs, and beat the whites until fluffy (soft peaks are fine). In a large bowl, mix together the 5 egg yolks, the squash, the nut butter, and the salt and spices. Blend thoroughly. Fold the egg whites into this mixture gently, so that the resulting batter is airy and light. Cook on a well-greased griddle on a somewhat low heat, as they do burn easily. Flip them gently as they do not stay together as well as regular pancakes. NOTE- Pancake batter provides a great opportunity to "hide" healthy ingredients. This morning, I blended in 2 T of beef marrow and about 1/4 of pureed mushroom soup, and the pancakes looked and tasted fine. For the syrup, you will need: 1/4 C honey juice of half a lemon vanilla (optional) Combine the first two ingredients in a saucepan and heat over medium heat. They will heat up and become much thinner very quickly. Turn off heat, and add vanilla, if using. At this point you can further thin the syrup by adding in some filtered water. This would also be good with a different fruit juice, such as pomegranate or cherry. The Knudsen's Just Juice line is supposed to be acceptable for GAPS, and this could offer some welcome variation.
Yesterday I posted my recipe for GAPS Intro Gummies, which have really, really saved us in the afternoons when low blood sugar and crankiness hit. Likewise, these coconut melts have also been saving the day! Between the two, we are getting through the toughest moments, and I even had a headache, which was quickly becoming
What do GAPS Intro meals look like? What do people on GAPS really eat? When beginning the GAPS Intro diet, it can be overwhelming to try to figure out what to eat. What is legal, do I really have to eat soup for every meal? Which of these 27 components to do I need to …
Following the GAPS Diet reversed my chronic issues. I'm excited to share with you my experience on how to start the GAPS introduction diet.
The first five days of GAPS Intro can be the most challenging. Here is my checklist and menu for getting started with a plan.
Ghee, also called clarified butter, offers the nutritious benefits of butter, with greater ease of digestion.
To organize our GAPS journey, I took a binder and basically made myself a cookbook. I had tabs for all six stages of the intro diet, and another for full GAPS. On each tabbed page, I placed a sheet I had printed off that detailed everything I needed to know for that stage. All of the recipes I gathered, then, I categorized by stage, and when I printed them all off, they went into the appropriate sections of my binder, Continue Reading...
One topic I seem to get questions about frequently is the GAPS Intro Diet, which is an intensive diet that focuses on healing and sealing the gut walls. This site has some great info on what foods are allowed on the Intro Diet. My family did the Intro diet after being on the Full GAPS Diet for several months, and I also repeated the intro diet again after about 8 months on GAPS. Positives of the Intro Diet The Intro Diet: works amazingly to heal the gut quickly, is a very good way to tell for certain which foods your body has troubles with, and can result in amazing healing or even complete reversal of many gut-related health problems such as joint pain, digestive issues, allergies, etc. Negatives of the Intro Diet The biggest drawbacks of the Intro Diet are: It can be VERY difficult as it is a very restrictive diet, It can cause intense die-off reactions as the bad bacteria in the gut are killed off and there is a shift to more healthy gut bacteria, It can take as little time as a few weeks or as long as several months, and you can't really predict ahead of time how long it will take you (you pay attention to your bodies cues as to when you should progress through the different levels of the Intro Diet). Our Experiences on Intro Round 1 My whole family did the intro diet after a few months on the Full GAPS Diet. At the time, my daughter was 3&1/2. The hardest part of the Intro for my her was not being able to have any yogurt or milk. But she and my husband generally breezed through the Intro Diet. I was exclusively nursing my 8-month old son when we did Intro and I had a VERY difficult time of it. I should caution here that Dr. Natasha Campbell McBride does NOT recommend that nursing mothers do the Intro Diet; unfortunately I somehow missed that and didn't figure it out until I had already started Intro. I had a very hard time getting enough calories and not feeling like I was starving (I dropped 4-6 pounds a week, and it took me a month to get through intro, so that was over 16 pounds in one month). I tried to quit the Intro, but couldn't because my stomach would absolutely not tolerate eating other foods. This was a huge shock to me, as I didn't think I had many digestion problems (and neither my daughter or husband had the same problems on Intro). So I rushed the Intro as much as possible because I was starving, but still had bad stomach cramping for hours every day because my body wasn't ready to introduce new foods yet. Despite these problems, I had great results from Intro and felt amazing once it was over. Round 2 I repeated the Intro Diet after being on GAPS for about 8 months because I wanted to once again accelerate the healing. The second time around, Intro was much easier for me because my infant was eating some foods and not relying on me for all of his calories. I was also able to include kefir and yogurt (since we had already gone through the full dairy progression), and this really helped in making sure I didn't have that starving feeling like the first time around. I was hugely encouraged the second time to see that I did not have the same problems introducing new foods during Intro, so I was able to progress through it quickly without the severe stomach cramps. Tips for the Intro Diet Start with Full GAPS instead of the Intro Diet: Don't do the GAPS Intro Diet right away, as this can be totally overwhelming. Instead take a few weeks or even a couple months to get used to the Full GAPS diet first. This will also help to keep die-off symptoms at bay. If you are nursing, wait to do the Intro until your baby is eating a significant amount of food, or wait until you are done nursing altogether: Dr. Natasha Campbell McBride does not recommend that nursing women follow the Intro Diet as there is the potential for toxins released by the body to be passed to the baby through breastmilk. Stop taking probiotics when you start the Intro Diet: Even if you have already followed the Full GAPS Diet for a few months, the Intro Diet can still cause a die-off reaction as the bad bacteria are starved out. Slowly re-introduce the probiotics after the first wave of die-off is over (or after a week or two if you can't tell whether or not there was die-off). Or you could even wait until you've completed the intro before you slowly reintroduce the probiotics. Do the full dairy progression BEFORE you do the Intro Diet: Completing the dairy progression before the Intro Diet will give you more options rather than having to eliminate dairy along with so many other foods. The full dairy progression includes NO dairy/cheese/butter/yogurt/kefir for 4 weeks, followed by a sensitivity test (putting whey on the skin and leaving it overnight, then looking for signs of redness or irritation the next morning). If there is no redness or irritation, then start slowly introducing homemade whey a little at a time (starting with 1 tsp per day for a few days and slowly increasing to 1/2 cup per day with meals), then slowly introducing homemade yogurt (starting with 1 tsp/day and working up to a cup or so), and then slowly introducing kefir, and then hard cheeses, butter, etc. Once you start Intro, cut back dairy to only yogurt and kefir. Limit the yogurt and especially kefir in the early days of Intro as they can lead to more pronounced die-off symptoms. Freeze some Intro-legal foods ahead of time: Freezing some Intro-legal foods will help in making sure that you will have plenty of food options, and will also save you a bit of cooking during Intro. I like to freeze soups in single-serving glass containers that can be reheated easily in the toaster oven. Plan to make enough food to eat 6 meals a day: The foods allowed on the intro diet are so easily digestible that you may need to eat 6 or even more meals each day. Plan for this so you aren't caught off-guard and unprepared. Plan to keep a pot of soup cooking at all times: The Intro Diet is centered around consuming broth, meats, and veggies. Keeping a pot of soup or broth cooking at all times during Intro is a great way to save on active cooking time and to ensure that there is always food ready to eat. You can drink the broth throughout the day and easily add more meat and veggies as they are consumed. Keeping a pot or slow cooker going all the time can also make it easy to add some variety by pulling some out into another small pot and adding whatever additional veggies or seasonings you want for variety. There is a great tutorial on a constantly-cooking, perpetual broth here. Take some time off or plan nap breaks:Since the body is healing rapidly during the Intro Diet, you may feel more tired than usual. If possible, plan to be able to take some time off work, or try to plan a nap break each day. Also, try not to schedule too many activities, but rather take this time to relax and rest. Food variety: Having so few food options during the Intro Diet can make it tiresome to eat sometimes. Egg yolks can be added to any bowl of soup to add great flavor and richness. Some ideas for variety are: Beef and veggie soup with peas, carrots, onions, zucchini, garlic Boiled chicken (including some chicken skin and fat) served with cooked peas, carrots, and onions, and a cup of broth Brisket with carrots and onions (leave the celery whole so you can easily discard it) Classic chicken soup with onions, carrots, and mushrooms (celery can be added whole for flavor and then discarded) Meatball and mushroom soup (omit the sour cream, replace butter with ghee or tallow) Chicken soup with carrots, onions, mushrooms, garlic, thyme, and fresh ginger Beef soup with carrots, onions, and fresh dill Braised short ribs (follow the time-crunch method and leave the celery whole so you can easily discard it) Chicken soup with tomato paste, garlic, carrots, onions, zucchini, green beans, peas, and oregano Chicken and thyme soup (omit the creme fraiche and replace butter with ghee or chicken fat) Pureed butternut squash soup made with chicken broth, chicken fat, onion, garlic, ginger, honey, and nutmeg (since spices aren't allowed in the early stages of Intro, you can leave the nutmeg whole and discard it once the soup is done) Slow cooker beef fajitas (omit cheese and sour cream from garnish, serve in a bowl) Pizza soup made with beef, strained tomatoes, garlic, onions, carrots, basil, oregano, thyme, and a dash of red wine vinegar Herbed pork and cabbage stew
This perfect Meatball Soup is gluten-free, grain-free, dairy-free, nut-free, nightshade-free, coconut-free, and egg-free. It is safe for those on any stage of GAPS Intro or Autoimmune Paleo. At the same time, it is delicious enough that anyone will love it, and it can be easily adapted to your tastes and dietary allowances.
1/2 cup chicken stock (made with meaty bones or by poaching a whole chicken)1/2 cup freshly-squeezed lemon juice3 scoops (approx. 6 Tbsp. Perfect Supplements Gelatin)1/4 cup raw honey In a medium-sized saucepan, warm up the broth over medium heat, then add the collagen protein.As the broth continues to warm, whisk the gelatin
An easy to make GAPS Intro Nutbutter Bread for the whole family. Enjoy on Stage 4 of the Introduction Diet, or anytime on Full GAPS.
You want to know how to start the GAPS diet, but you're not sure exactly how to begin, or which starting option to choose.
The GAPS diet is essentially a serious elimination diet aimed at fixing whatever gut issues someone might have (or, I guess, autism, which is its primary goal). If you have any gut issues you shoul…
1/2 cup chicken stock (made with meaty bones or by poaching a whole chicken)1/2 cup freshly-squeezed lemon juice3 scoops (approx. 6 Tbsp. Perfect Supplements Gelatin)1/4 cup raw honey In a medium-sized saucepan, warm up the broth over medium heat, then add the collagen protein.As the broth continues to warm, whisk the gelatin
Lactose free 24 hour Instant Pot GAPS Diet Yogurt
This GAPS diet beef soup recipe is easy to make and absolutely delicious. It goes together in a snap, and the whole family will enjoy it.
Need a GAPS friendly breakfast? No fear-GAPs pancakes to the rescue. Fluffy and buttery- tastes like donuts! mmmm....
Contents hide 1 What we did 2 Transitioning down to GAPS Intro, Step by Step 3 Go! 4 GAPS FAQ 4.1 Learn how to heal leaky gut Do you think you should try the GAPS Intro, but are unsure how to make the drastic change from eating either the standard American diet or even a […]
For all you fellow laborers through stage 3 of the GAPS Intro Diet: these easy Nut Butter Squash Pancakes are for you. You're welcome.
We’ve now made it halfway through Intro! I’m so glad we’ve been able to stick it out so far. The beginning of week two meant the introduction of Stage 3 — egg whites, soaked and dried walnuts, avocado, and our first FRIED food happen on this stage. Needless to say, we were super jazzed...Read More »
The six-stage GAPS INTRO DIET (click to enlarge) The Introduction Diet is tough. With its limited food choices it is not only boring but absolutely and fully challenging for both body and mind, not to mention the spirit, it gets killed in a day or two. You will have to master all your strength and willpower to fight yourself through the INTRO stages. How does it work? It is the most effective way to restore the damaged gut, to give it the chance to step on the road of healing. One step at a time. When you done with one you can proceed to the next one. How to know when a stage is done? The book isn't clear on this one. It says something like you will feel, you will know. Basically when you have no digestive issues, symptoms, problems, or difficulties you can step to the next stage BUT if you experience any trouble step back and spend more time in the previous stage. Because every person is different and the degree of damage to every gut is different there is no way of telling how long are you stuck in one particular stage. Some people spend two days in the stages, some spend months, so the book says. Not very encouraging, is it? My story with the Intro Diet. I have started the Introduction Diet after I was comfortable with the whole GAPS concept. I was following the Full GAPS Diet for around 6 to 8 weeks when I started the INTRO. There was broth day and night. On the first two days I felt fine. I felt I can do this for weeks, months if I have to. On the third day it was still manageable but on the forth day I felt like a tiny weak fruit fly and I have spent most of the day lying down. On the fifth day I have found myself gorging on Full GAPS foods. I was eating creamed coconut by the spoon almost 200 grams at one go. My second run ended up the same way. I was ping-ponging between the first and second stage. Eventually I gave up the INTRO DIET, and still gathering the strength to start it all over again. [i] For GAPS recipe ideas please visit my GAPS recipes selection.
Simple pancakes made with just 3 ingredients. Delicious and nourishing. Makes about 24 small pancakes.
Confused about the GAPS Intro Diet? Here is a complete and updated list of what to eat on GAPS Intro Diet Stage 4, including a sample menu.
Following the GAPS Diet reversed my chronic issues. I'm excited to share with you my experience on how to start the GAPS introduction diet.
Ever thought about the GAPS Diet, but the Intro scared you off? Let me give you an intro to the Intro Diet, so that it's not quite so intimidating....
This grain free chicken noodle soup is GAPS friendly! For the intro diet, leave out the celery. The intro diet to GAPS can be an effective healing tool for many, but it is quite restrictive. You can read the instructions for the introduction diet here. On stage one, you are basically consuming homemade bone broths,
The GAPS intro diet is extremely difficult, yet batch cooking can make it manageable. Learn my tips and tricks that made this diet doable for my family.
