Category Archives: GAPS Diet Recipes

Yogurt Delight

I spend a good deal of time fasting nowadays. In a typical week I fast Tuesday, Wednesday, Thursday and Friday from 15-24 hours each day. It's not hard to do, and honestly I appreciate not having to concern myself with food. I don't have to think about what I should eat, or what I want to eat. I don't have to consider the nutrients in what I'm thinking about eating, or the amount. I certainly don't need to keep track of anything. Saturday, Sunday and Monday are more of a challenge. I tend to eat, frequently. I suspect the problem is that food is readily available (it's just a few steps away in the refrigerator whereas when I'm at work I typically do not have food available).

I try to wait to eat until 6:00 pm on the days I'm home, but so far that has been unattainable. I also have the problem of once I start eating, I continue eat. Frequently. I haven't quite figured out how to succeed, and I suspect the problem is habit more than anything. I have given in to eating frequently so often on the weekends, that it has become habit. I need to strengthen my habit of not giving in to eating so frequently!

I have a few favorites for my weekend eating, and one is pictured above. It is very simple, but quite delicious. I hope you will find it to your liking. :0)

Yogurt Delight

Serves 1

  1. Place 1 cup of yogurt into a bowl.
  2. Using a sharp knife, shave the chocolate into small pieces
  3. Chop the nuts into small chunks
  4. Add the collagen.
  5. Add your sweetener and mix together. Honey is the only GAPS legal sweetener but if you are at a point where your healing is significant you can try using other sweeteners like stevia.

Yogurt Delight
Author: 
Recipe type: Dessert
Prep time: 
Total time: 
Serves: 1 serving
 
Delicious yogurt treat for dessert or a snack. Nutrition count calculates using stevia in the recipe.
Ingredients
  • 1 cup GAPS legal yogurt (the safest way to ensure legality is to make your own)
  • 1 serving (typically one square) of 100% cacao or Baker's chocolate (unsweetened)
  • 1 ounce walnuts or pecans
  • 1 scoop hydrolyzed collagen (this is the kind of gelatin that can mix into cold foods without hardening into an inedible gummy blob)
  • Sweetener of choice (honey is GAPS legal)
Instructions
  1. Place 1 cup of yogurt into a bowl.
  2. Using a sharp knife, shave the chocolate into small pieces
  3. Chop the nuts into small chunks
  4. Add the collagen.
  5. Add your sweetener and mix together. Honey is the only GAPS legal sweetener but if you are at a point where your healing is significant you can try using other sweeteners like stevia.
Nutrition Information
Serving size: 1 Calories: 456 Fat: 35 Carbohydrates: 21 Sugar: 12 Sodium: 164 Fiber: 4 Protein: 24 Cholesterol: 20

Oh, and by the way, yes we can have chocolate on the GAPS diet. Click here to learn more: Can I Have Chocolate on the GAPS Diet?

Let me know what you think of this dessert in the comments.

 

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Add Variety to Your Soup

Add Variety to Your Soup With These Simple Ideas

Add Variety to Your SoupOne of the things you may encounter while doing the Introduction part of the GAPS Diet is that you may end up feeling bored with the food. Soup, soup and more soup. You may even begin to dread the thought of eating. This is not the best situation when you are working to heal your gut!

It is very important to enjoy the food that you are eating so here are some ideas to incorporate to make your next bowl of soup fresh and new.

Cut the Vegetables into Different Shapes

One thing you can do to  stave off the boredom is to cut the vegetables in different shapes. Slice vegetables into thin or thick rounds. Dice, coarse chop, slice, the shapes and sizes are endless.

For example, if you're putting carrots in your soup, as you are selecting the carrots you will be using consider choosing slender carrots that are finger-sized,  and then slice them very thinly.

Or you could divide the carrot in half, use the thin end to slice very thin and the thick end to cut into small cubes.

There are food processors that will dice vegetables and they are a wonderful tool to add some variety to your soup. Sometimes I dice everything going into the pot: carrots, onions [affiliate link], celery, squash, etc.

I also like to use my spiralizer to turn vegetables into long thin spaghetti-like strips. My favorite vegetable to spiralize is zucchini squash, but you can also spiralize carrots, onions, beets (easier to spiralize if you steam until fork tender), turnips, celeriac, etc. Leave the strips super long or cut into shorter strips.

If you don't have a spiralizer, a julienne sliceris another great way to get skinny strips of vegetables.

Consider using a potato peeler to make noodle-like strips of vegetables.

I love cutting cabbage in wide strips – this to me is very much like having egg noodles in my soup.

Maybe for one pot of soup you will make all of the vegetables diced, another pot you will make all of the vegetables in thin strips like noodles, or spiralized. You could make your soup with big chunks of vegetable or create a mixture of different sizes and shapes.

If you're cooking for children consider using special shape cutters to make the soup especially appealing.

Change Up the Taste with Spices

They say variety is the spice of life and if you've been through my Broth Challenge you received a free download with 25 different ways to spice up your broth. This of course works wonderfully with soup!

Here are two of my favorite ways to season broth:

Taco Seasoned Broth

Cold Buster Broth Combo

  • 4 cups chicken broth
  • 1 Tablespoon unsalted butter
  • 4 cloves [affiliate link] fresh raw garlic, crushed
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground cayenne
  • 1 teaspoon black pepper
  • 3 Tablespoons apple cider vinegar
  • 4 teaspoons ground turmeric
  • 4 teaspoons ground ginger [affiliate link]

Creamy Blended Soups

Blended soups are creamy and so delicious! A stick or immersion blender comes in handy for these soups, if you're not opposed to a few tiny bits and pieces. You may even find you prefer a little texture. For super smooth soups use a regular blender. If you are blending hot soup, do not fill your blender pitcher more than half full and be sure to use the blender lid and hold it down for an extra measure of protection. Not only do you not want to be burned by soup splashing out, but it can make a huge mess and no one wants to deal with that!

Add some Variety with Dairy

If you are on the GAPS Diet, there is a limit on the types of dairy you can have. Mainly properly aged cheeses, and 24-hour yogurt. Click here for a list of cheeses you can use. Properly fermented yogurt is very tart, but tastes suprisingly delicious added to soup. If you're trying to preserve the benefits of the yogurt's beneficial bacteria, consider having your soup lukewarm.

Experiment with the Temperature

There are plenty of soups that are eaten cold on purpose. Trialing this with your own GAPS soups can lead to more variety.

Healthy fats are an important component to GAPS but once in awhile it's okay to skim off the fat, especially if you want to try eating the soup cool enough that the fat hardens. If you don't like how it tastes lukewarm or cold, simply heat it up a bit more!

Use a Variety of Meat

My favorite broth is chicken, but that can become boring week after week. You may be on GAPS Introduction for a month and you're going to want some variety. Start with an easy pot of chicken soup, or maybe you want to try making chicken soup in your Instant Pot, but remember to oncorporate a variety of meat. Beef, pork, turkey, lamb and fish are readily available at most stores. If you have access to other kinds of meat feel free to experiment. Maybe your husband hunts and you have deer on the bone in your freezer, or maybe you can get goat meat on the bone where you live. On GAPS Introduction you want your meat well cooked, two to three hours minimum. Remember to save the bones because you can use them later on to make bone broth. Remove all the little bits and pieces of skin, cartilege, etc. and if you're a picky eater, or feeding picky eaters just blend these bits up until super smooth and add back into the soup. No one will know but you.

Also remember to change up the way you serve the meat. Leave it on the bone, remove from the soup and serve on the side so the meat can be picked off or eaten like a drumstick, or cut the meat into chunks, small dice or “pull” it with two forks into strips.

Presentation and Pretty Dishes

Last but not least, don't forget presentation. If there's one thing I've learned from watching Gorden Ramsay it's the importance of not only the way the food looks, but also the dishes. One of my favorite things to do is shop thrift stores for unique and pretty bowls and plates. I especially adore oval shaped bowls and plates.

A sprig of parsley [affiliate link], sprinkle of shredded cheese or dollop of yogurt can go a long way to make a bowl of soup look much more appetizing.

Remember that silverware and napkins can also make the meal look more appealing.

I would love to hear from you in the comments, let me know if this post has inspired you to come up with some new and fresh ideas for making soup!

 

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Full GAPS or Intro?

Which Should I Do First? Introduction or Full GAPS

Full GAPS or Intro?

This is a question asked by many when they consider embarking on the GAPS Diet. I believe that for most of us it is going to be a huge adjustment to begin with full GAPS.

If you are eating a “SAD” (Standard American Diet) or even a “traditional foods” diet, this is going to mean a significant change in what you eat.

These diets include a lot of grains (“whole” and “soaked” if you're eating traditional): wheat, corn, rice, etc. and this can make up the bulk of what you eat on a regular basis. I loved these high carbohydrate foods with a passion. My husband loved to cook them for our family and it was a huge adjustment for not only me, but for him as the main cook to have to stop making homemade baked macaroni and cheese, rice, homemade noodles, homemade bread, etc.

Beginning full GAPS means you will be removing most commercially prepared foods which will allow you to easily avoid “illegal” items like food coloring, artificial flavoring, sugar and all its form, corn which is in almost everything, etc.

Tip: It's easier to focus on what you CAN eat, rather than what you cannot.

I felt like full GAPS was a huge learning curve and I was familiar with cooking from scratch and making broth. It can be very difficult for people who are accustomed to eating on the go who don't cook much. When I was active on the Yahoo GAPS Group I would suggest to newcomers that they start with full GAPS but I always felt a little bit uncomfortable doing that since on Dr. Natasha's site she makes this plea:

However, please do not be tempted to skip the Introduction Diet and go straight into the Full GAPS Diet, because the Introduction Diet will give your patient the best chance to optimize the healing process in the gut and the rest of the body. I see cases where skipping the Introduction Diet leads to long-term lingering problems, difficult to deal with.

So even though doing full GAPS first and then Introduction after four months had worked for me, I thought I had better submit a question and make sure it was okay! Here from Dr. Natasha's FAQ page:

Question: I know you say we should not skip introduction, but can you clarify for us if it is OK to do the Full GAPS Diet first and then do Intro after a few weeks of transitioning the body to lower carbohydrates, lower fiber, higher fats and the addition of probiotics?

Dr. Natasha's answer: Absolutely! Some people start from the Full GAPS Diet, and then later on, if there is a need, they do the Introduction Diet. Some people, particularly those without severe digestive symptoms, never do the Introduction Diet; they get well with the Full GAPS Diet alone. It is very individual. Generally, the Introduction Diet should be followed if there is diarrhea, other serious digestive problems and food intolerances. Children and adults with severe learning disabilities do well on the Introduction Diet. But if we have an adult without much digestive trouble, and who finds it difficult to change their diet at all, they often start from the Full GAPS Diet. An adult with chronic persistent constipation usually does well starting from the Full GAPS Diet; later on many of them find it very useful to do the Introduction Diet, when they are mentally ready for it.

Whew, I was really glad for her confirmation that there are specific situations where one should start with Introduction first, but for the rest of us we can begin with full GAPS.

If you've been on full GAPS for awhile and looking for help with the Introduction Diet, my friend and affiliate partner Cara from Health, Home and Happiness has a very helpful guide which will take you through 30 days of Introduction. You can click here to read my review or click here to buy it: What Can I Eat Now? 30 Days on GAPS Intro

Have you started GAPS? Did you begin with Introduction or Full GAPS?

 

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Do I Drink Bone Broth on the GAPS Diet?

Bone broth has become wildly popular, and there are even places where you can buy a mug of bone broth to go. Kind of wild when you think about it!

Because of this surge in popularity, I am seeing many people coming to GAPS believing they will be making and drinking bone broth. However, according to the founder of the GAPS Diet, Dr. Natasha Campbell-McBride, there is a difference and she has instructed us to make meat stock at the beginning of the GAPS Diet, especially during Introduction.

So to answer the question… yes, you will drink bone broth on the GAPS Diet since Dr. Natasha does state in her Frequently Asked Questions page that bone broth may be used and is beneficial, but you'll want to wait until later on in the diet.

Here are some of the differences:

  • Meat stock is cooked with plenty of raw meat on the bone, while bone broth uses “meaty” bones or even previously cooked bones.
  • Meat stock is cooked for 2-3 hours until the meat is tender enough to eat while bone broth requires a much longer period of cooking – anywhere from 4 hours to 24 hours or longer.
  • Bone broth calls for vinegar to help leach minerals from the bones (vinegar not required for meat stock).

Meat stock is easy to make. All you really need is meat, bones and water. You can add a few more nutrients and flavor by adding some vegetables like onions [affiliate link], garlic, carrots and celery.

Here is a simple meat stock recipe to get you started.

Simple Chicken Stock

  1. Put everything into a pot that is large enough to hold all the ingedients.
  2. Bring to a boil, then reduce heat until the liquid simmers gently.
  3. Cook for 2-3 hours until the chicken is falling off the bones.
  4. Remove the vegetables and meat, strain the broth.

You can use the vegetables and meat to make soup, chicken salad or just have the meat and vegetables with some butter slathered on top.

I have personally experienced quite a number of changes to the way my body feels I feel by making sure to drink broth on a regular basis. When I fall out of the routine of drinking broth, I always end up feeling various aches and pains which vanish once within a few days of consuming broth daily.

As my sister said to me recently, “Making broth is one more task but any bother is negated by living pain-free.” I have gotten into the habit of making broth each weekend and then make sure to have one cup each day. I might have it by itself, or in soup, or just poured over vegetables.

What about you? Do you drink broth regularly? What is your favorite broth? Have you done the GAPS Diet? I would love to hear from you in the comments.

Do I Drink Bone Broth on the GAPS Diet?
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 8 cups
 
Easy chicken meat stock recipe, suitable for Gut and Psychology Syndrome Diet.
Ingredients
  • 1 whole chicken
  • 12 cups water
  • Unprocessed salt to your taste
  • 1 teaspoon whole black peppercorns, roughly crushed
Instructions
  1. Put everything into a pot that is large enough to hold all the ingedients.
  2. Bring to a boil, then reduce heat until the liquid simmers gently.
  3. Cook for 2-3 hours until the chicken is falling off the bones.
  4. Remove the vegetables and meat, strain the broth.

 

 

 

 

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Chocolate Heart Waffles

Chocolate Heart Waffles with Whipped Coconut Cream for Breakfast or Dessert

Chocolate Heart Waffles

Valentine's Day is right around the corner. Is it a holiday that you celebrate? I like Valentine's Day, although it is not at the top of my favorites, I do find myself wanting to make a special breakfast or dessert to celebrate, and I thought you might want to do the same.

So, I invented this recipe just for Valentine's Day.

This recipe is completely GAPS legal, and yes, we can have chocolate on GAPS. Although Dr. Natasha does not specifically address Baker's Unsweetened Chocolate, it is 100% Cacao so I believe it is acceptable. I prefer to bake waffles in a silicone mold, rather than in an appliance. The waffles come out perfect and there is none of the drama which used to surround using a waffle iron (even when I used regular flour). These are the molds I use: silicone waffle molds.

Chocolate Heart Waffles with Whipped Coconut Cream

Whipped Coconut Cream [affiliate link] Topping, optional

Directions

Notes: 1) If you are going to make the whipped coconut cream topping, remove the coconut cream from the carton and place it in a covered bowl overnight. 2) Cut beets in half and steam until fork tender. Slice thinly, and then use Ateco 4847 Small Aspic Cutters to cut out the hearts. 3) I used piping tip Ateco Closed Star Pastry Tip #847 to apply the whipped topping star to each waffle.

1) If you are going to make the whipped coconut cream topping, remove the coconut cream from the carton and place it in a covered bowl overnight. 2) Cut beets in half and steam until fork tender. Slice thinly, and then use Ateco 4847 Small Aspic Cutters to cut out the hearts. 3) I used piping tip Ateco Closed Star Pastry Tip #847 to apply the whipped topping star to each waffle.

2) If using the decorative beets, cut beet in half and steam until fork tender. Slice thinly, and then use Ateco 4847 Small Aspic Cutters to cut out the heart shapes.

3) I used piping tip Ateco Closed Star Pastry Tip #847 to apply the whipped topping star to each waffle.

  1. Preheat oven to 350°F.
  2. In a large mixing bowl, combine eggs, butter, applesauce, honey, cocoa powder, cinnamon, sea salt, and baking soda.
  3. With an electric mixer, mix at medium speed until all ingredients are fully incorporated.
  4. To measure the coconut flour, pack firmly into the measuring cup and use the back of a straight knife to level the flour even with the top edge of the measuring cup. To ensure there are no lumps, sift flour.
  5. Add the coconut flour, mix on medium speed until ingredients are fully incorporated.
  6. Place silicone waffle molds onto a cookie sheet (this is to provide support to the molds as they are a bit flimsy and also if they happen to overflow, the cookie sheet will catch the drips).
  7. Each waffle cavity holds 2 tablespoons plus 1 teaspoon of batter but it’s not necessary to get it perfect. Spoon batter into the waffle cavities and smooth to the edges.
  8. Place in a preheated oven. Bake for 15 to 20 minutes.
  9. The waffles will feel firm to the touch when done.
  10. Remove waffles from oven. Place waffles still in mold upside-down onto a cooling rack. They will release easily if you lightly press and twist on the mold. Allow to cool before applying whipping cream stars.
  11. Remove the coconut cream from the refrigerator. Place 1/2 cup in a mixing bowl.
  12. Add honey and vanilla to the bowl.
  13. Use a sharp knife to shave the Baker's Unsweetened Chocolate square into tiny pieces. Place in the bowl, whip with a hand mixer until fluffy.
  14.  Place whipped topping into a piping bag and apply a star to each waffle. Place a tiny beet heart on top of each star.

Are you looking for more Chocolate Treats? Volume 4 in my Baker's Dozen Coconut Flour Baked Goods series is on sale right now until Valentine's Day for just $3.99. No coupon code necessary!

 

 

Chocolate Heart Waffles with Whipped Coconut Cream Topping
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 5
 
Ingredients
  • 4 eggs (192 g)
  • ¼ cup unsalted butter
  • ¼ cup applesauce
  • ¼ cup honey
  • ½ t. ground cinnamon
  • ¼ c. cocoa powder
  • ½ t. sea salt
  • ¼ t. baking soda
  • ¼ cup coconut flour (37 g)
  • Whipped Coconut Cream Topping, optional
  • ½ cup coconut cream (My favorite is Aroy-D 100% Pure Coconut Cream)
  • 1 T. honey
  • 1 t. vanilla extract
  • 1 shaved square Baker’s Unsweetened Chocolate, optional
  • Beet hearts (1 large fresh beet)
Instructions
  1. Preheat oven to 350°F.
  2. In a large mixing bowl, combine eggs, butter, applesauce, honey, cocoa powder, cinnamon, sea salt, and baking soda.
  3. With an electric mixer, mix at medium speed until all ingredients are fully incorporated.
  4. To measure the coconut flour, pack firmly into the measuring cup and use the back of a straight knife to level the flour even with the top edge of the measuring cup. To ensure there are no lumps, sift flour.
  5. Add the coconut flour, mix on medium speed until ingredients are fully incorporated.
  6. Place silicone waffle molds onto a cookie sheet (this is to provide support to the molds as they are a bit flimsy and also if they happen to overflow, the cookie sheet will catch the drips).
  7. Each waffle cavity holds 2 tablespoons plus 1 teaspoon of batter but it’s not necessary to get it perfect. Spoon batter into the waffle cavities and smooth to the edges.
  8. Place in a preheated oven. Bake for 15 to 20 minutes.
  9. The waffles will feel firm to the touch when done.
  10. Remove waffles from oven. Place waffles still in mold upside-down onto a cooling rack. They will release easily if you lightly press and twist on the mold. Allow to cool before applying whipping cream stars.
  11. Remove the coconut cream from the refrigerator. Place ½ cup in a mixing bowl.
  12. Add honey and vanilla to the bowl.
  13. Use a sharp knife to shave the Baker's Unsweetened Chocolate square into tiny pieces. Place in the bowl, whip with a hand mixer until fluffy.
  14. Place whipped topping into a piping bag and apply a star to each waffle. Place a tiny beet heart on top of each star.
Notes
1) If you are going to make the whipped coconut cream topping, remove the coconut cream from the carton and place it in a covered bowl overnight. 2) If using the decorative beets, cut beet in half and steam until fork tender. Slice thinly, and then use Ateco 4847 Small Aspic Cutters to cut out the heart shapes. 3) I used piping tip Ateco Closed Star Pastry Tip #847 to apply the whipped topping star to each waffle.

 
GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Beef & Vegetable Stew

Beef and Vegetable Stew

Beef & Vegetable Stew

This stew reminded me of the Campbell's Beef Soup that I ate as a child. We didn't have it very often, as it was expensive in comparison to home made, and my mother was cooking for a family of nine. I do recall that it had a slight sweet taste to it, with a red tinge to the broth. I believe this was due to tomato sauce.

If you need to avoid tomatoes, this recipe does not include them, instead it gets its red color from the freshly diced beets.

Beef and Vegetable Stew

  1. Heat bacon grease in a large skillet.
  2. Mix the salt and pepper into the strips of beef.
  3. Saute until browned, about 20 minutes.
  4. Add 8 cups stock into a 8 quart pot, turn heat on medium. Add two tablespoons gelatin [affiliate link], if desired. If your stock is already nice and gelatinous, you may omit this ingredient.
  5. Prepare vegetables in the order listed. Add the onion, garlic, peas, carrots and beets to the pot.
  6. Bring to a boil and allow to cook for 15 minutes.
  7. Add the beef and remaining vegetables: squash, cabbage and parsley [affiliate link], bring to a boil again and cook for another 15 minutes.

Serve with these delicious bacon muffins!

If you love soup, I have a cookbook you need to get ASAP! Just in time for cool weather, Winter Soups has 52 soups, 24 of which are GAPS legal as written (many of the others can be easily tweaked). Get yours today!

Recipe: Beef and Vegetable Stew
Author: 
 
Ingredients
  • 4 T. bacon grease
  • 2 pounds London Broil, trimmed and sliced into thin strips
  • 1 t. sea salt
  • 1 t. black pepper
  • 8 cups stock
  • 2 T. gelatin, optional
  • 1 large onion, diced
  • 5 cloves garlic, crushed
  • 12 oz. peas and carrots
  • 2 large beets, peeled and diced
  • 2 zucchini squash, sliced thin
  • 3 yellow crookneck squash, sliced thin
  • ½ head of cabbage, sliced thin
  • 2 T. dried parsley
Instructions
  1. Heat bacon grease in a large skillet.
  2. Mix the salt and pepper into the strips of beef.
  3. Saute until browned, about 20 minutes.
  4. Add 8 cups stock into a 8 quart pot, turn heat on medium. Add two tablespoons gelatin, if desired. If your stock is already nice and gelatinous, you may omit this ingredient.
  5. Prepare vegetables in the order listed. Add the onion, garlic, peas, carrots and beets to the pot.
  6. Bring to a boil and allow to cook for 15 minutes.
  7. Add the beef and remaining vegetables: squash, cabbage and parsley, bring to a boil again and cook for another 15 minutes.

 
GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Chocolate Cupcakes with Chocolate Buttercream Frosting

20+ Delicious GAPS Legal Chocolate Recipes

 

Yes, yes, you can have chocolate on GAPS! Yes, I know that Dr. Natasha lists it as an “illegal” food in her book, but she has approved chocolate for those whose digestive symptoms have subsided. Read more on my post here: Can I Have Chocolate on the GAPS Diet?

And now without further adieu, chocolate recipes!

Mint Chocolate Chip Coconut Milkshare

Mint Chocolate Chip Milkshake

Chocolate Heart Waffles

Chocolate Heart Waffles

Chocolate Gummy Bears

Chocolate Gummy Bears

Cookies & Cream Ice Cream Sandwiches

Chocolate Almond Flour Cookies and Cookies and Cream Ice Cream Sandwiches!

 

Chocolate Cupcakes with Chocolate Buttercream Frosting

Chocolate Cupcakes with Chocolate Buttercream Frosting

Banana Pancakes with Chocolate Creme Topping

Banana Pancakes with Chocolate Creme Topping

Chocolate Covered Donuts

Chocolate Covered Cake Donuts

caramel-slice2

Caramel Slice Dessert

Coconut Pecan Cocoa Fudge

Coconut Pecan Cocoa Fudge

Chocolate and Peanut Butter Cookies

Chocolate Cookies with Peanut Butter Frosting

Dairy Free Sugar Free Healthy Chocolate Pudding

Chocolate Pudding “Secret Ingredient” Recipe Review

Chocolate Cupcakes

Chocolate Cupcakes with Chocolate Faux Sour Cream Frosting

Chocolate Coconut Flour Cookies

Cookie Press Cookies

Coconut Cream with Chocolate Syrup

Chocolate Whipped Topping (Dairy-free)

Chocolate Shake

Chocolate “Ice Cream” Shake

Starlene Chocolate Polka Dot Cake

Starlene's Chocolate Polka Dot Cake

Chocolate Medallions with Butter Cream Frosting

Chocolate Medallions with Butter Cream Frosting

Chocolate Cake from Elana's Pantry

Review for Elana's Pantry Chocolate Cake

Chewy Chocolate Sesame Bites

Chewy Chocolate Sesame Bites

Double Chocolate Brownies

Double Chocolate Brownies

Chocolate Coconut Fudge Bites

Chocolate Coconut Fudge Bites

White Chocolate Peppermint Truffles

White Chocolate Peppermint Truffles

Grain-free Dairy-free Silky Chocolate Pie

Silky Chocolate Pie (Dairy-Free Grain-Free)

Chewy Dark Chocolate with Walnuts & Raisins

Chewy Dark Chocolates with Walnuts & Raisins

Chocolate Turtles

Make Your Own Chocolate

If you love desserts like this, I have two cookbooks you really need to check out ASAP! Naturally Sweetened Treats for gluten-free dessert needs and Baker’s Dozen Volume 4, Chocolate Treats for amazing chocolate desserts and snacks.

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Carnitas (Pulled Pork) Salad

Copycat Chipotle Carnitas Salad Bowl (Pulled Pork in the Instant Pot)

Carnitas (Pulled Pork) Salad

When I was doing strict GAPS it was a challenge if I ever had to eat out, which is actually rare, but occasionally the need arises. For example, if someone from work invites me to go out to lunch. And I'm the weirdo that can't eat ANYTHING.

But I could eat from Chipotle's, and most people enjoy eating there as well. I would always choose the salad bowl, with the carnitas (pulled pork) which is the meat of choice if you are on GAPS. I would have salsa and of course, guacamole. They have the best guacamole, it is delicious.

On Saturday night my youngest son came over for dinner. He's on a diet right now: Eat to Live by Joel Fuhrman and one of his mainstay foods is hummus. And he discovered that my Vitamix makes  super smooth hummus, so he's been out two weekends in a row. Yay Vitamix for bringing my boy home to visit!

The first weekend he brought barbecued pulled pork. We decided to have the same meal on Saturday night, which is basically salad with pulled pork, Chipotle style. And I had a pork shoulder butt in the fridge. At first I was going to slow cook but then I decided I wanted to try my Instant Pot again.

I bought it back in November, and I have only used it a couple of times. The first time I used it to pressure cook meat, it was a disaster. The meat was tough and I was so disappointed. I did some research and found a site that explained what went wrong. You can read it here for yourself: Common Mistakes in Pressure Cookery from Miss Vickie. I suspect what happened for me was that I brought the pressure down quickly, instead of allowing it to occur naturally.

However, since that disappointing experience, I've been a little scared to try meat in the Instant Pot. So I went looking for recipes, and found this one to try: Skinny Taste's Instant Pot Pork Carnitas (Mexican Pulled Pork).

Being true to my  nature, I cannot follow a recipe exactly… well, I can… but only if I really apply myself. Plus, I was missing a few ingredients that Gina's recipe called for, so here is my version of pork carnitas.

Copycat Chipotle Carnitas Salad Bowl

Remove the rind from the meat.

Cut the meat from the bone in large chunks. Trim fat as desired (but don't worry too much about this because you will be amazed at how the fat just dissolves away while cooking).

Plug in the Instant Pot and press the Saute button. The pot will stay on for 30 minutes, which is about how long it will take to brown the chunks of meat.

Place oil or grease into Instant Pot and let it get nice and hot. Place chunks of meat in a layer on the bottom of the pan, and allow to saute for several minutes. Ideally when you turn the chunks of meat over they will have some nice brown spots.

Sauteing Pork in the Instant Pot

While the meat is sauteing, peel the garlic and cut into small chunks.

As the meat browns, remove it and place into a large bowl.

Browned Carnitas

Eventually you will find that there will be browned bits on the bottom of the Instant Pot. After removing a layer of meat, pour in a couple of tablespoons of chicken stock and scrape the bottom with a straight edged metal spatula. This will prevent the bits from burning. You can remove them if you wish, and place in the bowl withe meat, or just continue to saute. Go ahead and place more raw meat into the Instant Pot to saute and brown.

It should take about 30 minutes to brown the meat, but if it takes longer, just press the Saute button again. You can also brown the meat using a regular skillet on your stove top.

Add the garlic, sea salt, black pepper, garlic powder, oregano leaves and smoked paprika to the meat.

When all the meat is browned, add the chicken stock to the Instant Pot and make sure all the browned bits are freed from the bottom. Allow the stock to begin simmering.

Put the meat into the Instant Pot. Mix the meat around in the chicken stock. In the next image you can see the meat is piled up, go ahead and press it down so that it is uniformly even.

Carnitas in Instant Pot

Engage the lid onto the pot, and press the Meat button.

Extend the cooking time to 42 minutes.

When 42 minutes is up, now you just wait. The Instant Pot will automatically set itself to Keep Warm and the pressure will come down naturally after about 25 minutes.

Remove the meat from the broth and separate with two forks.

Shredded Pork Meat

Place meat in a bowl, pour in some of the broth from the Instant Pot.

If desired, you may remove some of the grease from the broth before pouring over the meat.

Save the broth! You'll be able to use it again or to add to soup or stew.

Serve over lettuce, and top with salsa and Lime Guacamole. Super delicious!

Carnitas (Pulled Pork) Salad

Copycat Chipotle Carnitas Salad Bowl (Pulled Pork in the Instant Pot)
Author: 
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 4 pounds pork shoulder butt (7 pound shoulder on the bone)
  • 4 tablespoons coconut oil or other GAPS approved fat (like bacon fat or chicken grease)
  • 6 cloves garlic
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 pinch of dried oregano leaves
  • 1 teaspoon smoked paprika powder (optional)
  • 2 cups chicken stock
Instructions
  1. Remove the rind from the meat.
  2. Cut the meat from the bone in large chunks. Trim fat as desired (but don't worry too much about this because you will be amazed at how the fat just dissolves away while cooking).
  3. Plug in the Instant Pot and press the Saute button. The pot will stay on for 30 minutes, which is about how long it will take to brown the chunks of meat.
  4. Place oil or grease into Instant Pot and let it get nice and hot. Place chunks of meat in a layer on the bottom of the pan, and allow to saute for several minutes. Ideally when you turn the chunks of meat over they will have some nice brown spots.
  5. While the meat is sauteing, peel the garlic and cut into small chunks.
  6. As the meat browns, remove it and place into a large bowl.
  7. Eventually you will find that there will be browned bits on the bottom of the Instant Pot. After removing a layer of meat, pour in a couple of tablespoons of chicken stock and scrape the bottom with a straight edged metal spatula. This will prevent the bits from burning. You can remove them if you wish, and place in the bowl withe meat, or just continue to saute. Go ahead and place more raw meat into the Instant Pot to saute and brown.
  8. It should take about 30 minutes to brown the meat, but if it takes longer, just press the Saute button again.
  9. Add the garlic, sea salt, black pepper, garlic powder, oregano leaves and smoked paprika to the meat.
  10. When all the meat is browned, add the chicken stock to the Instant Pot and make sure all the browned bits are freed from the bottom. Allow the stock to begin simmering.
  11. Put the meat into the Instant Pot. Mix the meat around in the chicken stock.
  12. Engage the lid onto the pot, and press the Meat button., and press the Meat button.
  13. Extend the cooking time to 42 minutes.
  14. When 42 minutes is up, do nothing at all. The Instant Pot will automatically set itself to Keep Warm and the pressure will come down naturally after about 25 minutes.
  15. Remove the meat from the broth and separate with two forks.
  16. Place meat in a bowl, pour in some of the broth from the Instant Pot.
  17. If desired, you may remove some of the grease from the broth before pouring over the meat.
  18. Save the broth! You'll be able to use it again or to add to soup or stew.
  19. Top with Salsa and Lime Guacamole (recipes at blog)


Save

If you love recipes like this, I have two cookbooks you really need to check out ASAP! Beyond Grain and Dairy for gluten-free recipes and Winter Soups

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