Category Archives: Introduction Diet

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.

 

 

 

 

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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.

Avocado Egg Salad - Simple Recipe for Intro Stage 3

Egg Salad with Avocado

Avocado Egg Salad - Simple Recipe for Intro Stage 3

I think I had mentioned here on my blog at some time that it seemed like I was having less of an issue with cooked egg white.

Growing up, just a piece of cooked egg white in my mouth would cause me to gag violently. I used to worry about going to sleepovers because they might serve fried eggs [affiliate link] for breakfast. I honestly don't recall going to any sleepovers, so the worry was unfounded. I remember one time when we went camping with another family from our church and of course they had fried eggs for breakfast. I remember stuffing the egg whites into my napkin and into my pocket, and later tossing the egg whites far into the lake. Through my life, I've had to be really careful about potato salad, for if egg whites were included, there would be that gagging situation.

A couple of days ago, Baden wrote on her blog how she asked her son to help her learn to eat eggs. I was so inspired by her success, that I decided to try having a soft boiled egg, too. Well, I did not achieve soft boiled on my first attempt, but the good news is I managed to eat the entire boiled egg and actually thought it tasted good. I must confess, I did bribe myself with butter. Oh, how delicious that boiled egg was with some butter and salt and pepper.

Now today, I decided to attempt making a soft boiled egg again, and I cooked it too long again. But I decided this time to mash the egg and mix it with avocado. Yummy deliciousness. I am wondering how could I have gone my whole life without eating boiled eggs? I mean, I've eaten plenty of boiled egg yolks, but never whites, and now I think they are yummy!

This is a super simple recipe:

  • 2 eggs, medium boiled
  • 1 half of a medium sized avocado
  • salt and pepper, to taste

Peel and mash the eggs with a fork, add the avocado, mash some more. Add salt and pepper to taste.

I'll have to leave the instructions for making soft or medium boiled eggs up to you to figure out, since I'm not really sure how I managed to make a medium boiled egg, when I meant to make a soft boiled one.

This was a really yummy and satisfying treat.

I updated my GAPS Podcasts and Videos page today, check it out and see all the podcasts I've found of Dr. Natasha. I've also included two of Baden's, and I'll be including my own Blog Talk Radio show interviews, and any other interviews I find out there in the Internet. If you know of one that I have not included, please let me know.

Recipe: Egg Salad with Avocado
Author: 
Recipe type: Lunch
Prep time: 
Total time: 
Serves: 1 svg
 
Ingredients
  • 2 eggs, medium boiled
  • 1 half of a medium sized avocado
  • salt and pepper, to taste
Instructions
  1. Peel and mash the eggs with a fork, add the avocado, mash some more.
  2. Add salt and pepper to taste.

 
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.

D492 Another Round of Intro Stage 3 Day 2

Warning:  Apparently one of my die-off symptoms is crankiness.

Today has been somewhat of a disaster with regards to intro. I'm still on intro, but doing poorly at it. I'm debating telling y'all the truth, the whole truth and nothing but the truth, or should I gloss over the epic fails or just omit them altogether?

Alrighty, honesty it is.

I realized one day, I don't remember which one, and I don't have time to go back through my emails to see when, but it was one day since I started intro that Dr. Natasha explicitly says to omit cabbage and celery from intro soups, at least stage one.

Well, in my meat stock there is celery blended into liquid.

And in my first pot of soup I made on Friday, I put more celery and cabbage. Last night I thought what the heck, cabbage is going into this pot, too.

I worked for about fifteen hours yesterday and finally got into bed around 10pm. No detox bath for me. No time.

I got up late this morning, rolled out of bed about 4:25am, went through the kitchen to the porch to retrieve my clothes that I put in the dryer last night, and noticed to my dismay that my soup I'd made the night before never got put in the fridge. You see, as the only woman in this household, there is only one person who knows how to put food away after everyone has eaten. Yes, you guessed it. That would be me.

I felt the pan… it was burning hot when I went to bed. I guess I thought maybe my husband, who got home after I went to bed would notice my soup on the stove and put it away. No. Why would I think that?

Anyway… so it sat out about six hours and it still felt lukewarm. Great. Great for bacteria to breed. Especially since this batch of soup was made with three day old stock. Just great. Lovely in fact! We have lost 8 quarts of chicken stock on two occasions for not cooling it soon enough, so I was really worried that it would go bad if I just set the whole pot into the fridge to cool.

I thought the best thing to do would be to hurry up and get it all into the freezer. I kept out enough to bring to work for lunch. I put that bowl into the freezer too, to get it chilling.

Notice I have really big dark circles under my eyes. That's not normal for me. Either I'm just too tired, or it's die off.

I scrambled myself three eggs [affiliate link] for breakfast. I sprinkled on some of my homemade jalapeno pepper powder. Whoops, that's a spice. There I go again, failing. All right, no time to make more eggs, just eat them.

I get to work late, of course. That's what happens when I get up half an hour late. I reset my alarm for 3:30am. Maybe I'll be able to get up on time tomorrow morning.

I was hungry not too long after I got to work, but too busy to stop and eat. Thankfully I can do that now, without suffering the consequences of my blood sugar crashing. Finally at 11:45 I tell myself I need to go heat up my soup. My soup that has cabbage in it. And no meat. Just veggies. I guess I didn't prepare well enough.

An hour later I'm hungry again. Too bad. No time to eat the remainder of my leftover soup. I leave on time, instead of working an hour late to make up for being an hour late.

I had to go to pick up the bookwork for the elderly couple whose books I keep. The wife had a stroke a couple of months ago, and is now housebound. Her husband is legally blind and she was the one that drove them everywhere. So now she is bored and depressed and lonely. I couldn't just run in and grab their bookwork and leave. I visit for just over an hour.

Finally, I'm on my way home.

Realize I started some homemade salami (experimental recipe) marinating yesterday which needs to be baked for four hours today… call home to see if my son, whose first job was as a cook, could put the meat in the oven. No, it's too complicated.

Okay. That's okay. I'll just start it when I get home.

Get home.

The kitchen looks like a small explosion hit.

Put the homemade salami meat (now dawning on me I cannot have it yet, not even sure how many days, which stage can I have baked meat?) in the oven at 225°F.

Realize that won't work since I had planned to cook husband and older son baked chicken thighs. Yes, one of the things I cannot eat and love very dearly… crispy chicken thigh skin. Okay. I can do this. Remove the salami to the toaster oven, slide the thighs into the oven to bake.

Take the package of skinless thighs and place in an inch of clear broth with an onion. That will be my dinner, once I add in a couple more vegetables.

Really want a detox bath. It's already 7:05pm. Really need to just go to bed.

Can't go to bed. Dinner isn't ready. Hungry. Very hungry.

Grumpy. Cranky.

Feel about two years old.

Hopefully tomorrow will go better. Can't see how!No food cooked to eat!Everything frozen! FAIL.Epic FAIL.

Okay, maybe the boiled thighs will suffice for tonight and tomorrow. Think “I better the heck lose some weight for all this hard work.” Wish I had time to show you my two shadow photos. Gotta get off this computer.

Good night.

P.S. I'm probably actually still on Stage 2 since I gave my last avocado to my husband last night, and have had no avocado today. Just soup and eggs. Oh, and dinner was a couple of boiled chicken thighs with onions [affiliate link] and mushrooms. And now I'm going to bed. 8:12pm.

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.

Cod Fish and Mushroom Soup

Cod Fish and Mushroom Soup

Cod Fish and Mushroom Soup

This soup is suitable for Introduction, Stage One.

Cod Fish and Mushroom Soup

  • 1/2 cup scallions (or onions [affiliate link]) finely chopped
  • 8 ounces baby portabella mushrooms, sliced thin
  • 1 cup clear broth
  • 2 cups meat stock (stock which includes the “soft bits” blended well or you can just use clear broth)
  • 1 pound boneless cod fish, diced into 1/2″ chunks
  • 1 teaspoon Celtic sea salt [affiliate link]

Place broth in a pot bring to a simmer, add scallions, simmer for ten minutes.

Add mushrooms, simmer for ten minutes.

Reserve one-half cup of the scallions and mushrooms. Put the remainder into your blender and blend for one to two minutes until fairly well blended. You may still see specks of mushroom.

Add the additional two cups of meat stock, or broth. Heat until at 170°F. Add the cod fish and stir for one minute. Turn off the heat and let the soup sit for 10 minutes.

After ten minutes, remove a chunk of fish and test to see that it is done – you will know this if it flakes when you press on it. If it does not flake, simply turn on the heat for another minute or two until the fish is done.

I tried to find wild caught whole fish to make fish stock, but I was not successful, so I just used chicken broth and chicken meat stock.

Recipe: Cod Fish and Mushroom Soup
Author: 
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • ½ cup scallions (or onions) finely chopped
  • 8 ounces baby portabella mushrooms, sliced thin
  • 1 cup clear broth
  • 2 cups meat stock (stock which includes the "soft bits" blended well or you can just use clear broth)
  • 1 pound boneless cod fish, diced into ½" chunks
  • 1 teaspoon Celtic sea salt
Instructions
  1. Place broth in a pot bring to a simmer, add scallions, simmer for ten minutes.
  2. Add mushrooms, simmer for ten minutes.
  3. Reserve one-half cup of the scallions and mushrooms.
  4. Put the remainder into your blender and blend for one to two minutes until fairly well blended. You may still see specks of mushroom.
  5. Add the additional two cups of meat stock, or broth.
  6. Heat until at 170°F.
  7. Add the cod fish and stir for one minute.
  8. Turn off the heat and let the soup sit for 10 minutes.
  9. After ten minutes, remove a chunk of fish and test to see that it is done - you will know this if it flakes when you press on it.
  10. If it does not flake, simply turn on the heat for another minute or two until the fish is done.

 
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.

Baden (GAPS Guide author) is doing intro in April. Wanna join us?

Baden, the author of GAPS Guide wrote recently on her blog that she is planning to do another round of intro starting April 11th. She told about how she's strayed a bit from strict full GAPS and happily was able to do so without much effect until recently when she had a return to some of her old symptoms, one being foot pain, and cravings for non-GAPS foods. So that is some great news in itself, that she has done healing to the point where she could actually eat some “conventional” non-GAPS foods without too much effect, at least for awhile. It was a bit of a wake up call for her, and I have written of doing the same thing with eating fruit and honey [affiliate link]. We forget, or maybe we're just testing the waters to see if these foods will resume bothering us.

Baden invited her blog followers to join her, and I thought, “Why the heck not? I could use another round of intro myself.” So, I'm going to do intro in April, too. I'm going to start on Friday the 8th.

Baden has outlined her self care plan of what she will do to get ready to do GAPS.

I also found a podcast where Baden discusses GAPS Step-By-Step Guidebook with Lisa Davis from It's Your Health.

Here's what I will do to get ready.

  • Keep making soup. I'm trying to stay in the habit of making a pot of soup each weekend, and then having enough left over to have at least one cup a day on the days I work.
  • Decide if I'm going to order probiotics.
  • Make a batch of sauerkraut.
  • I would like to read Dr. Natasha Campbell McBride's revised book. I have not been able to read through the newly revised version yet, and really want to do so. I wish it was available on Kindle!

I am not sure how long I will go through this round of intro. I know not as long as the first time, which was March 2010 and for the entire month. Intro can take as little as seven days to go through the stages, but I ended up taking a month just because I would get stuck on a stage for the days I worked. It was easier to just stay at the stage I was on, than try to figure out what to add next. Also, I never really did intro “perfectly” I skipped ahead on some stages. I will continue to avoid dairy products until September as I planned originally.

What I would like to see from this round of intro:

  • I want to see if I feel happier while on intro. I am still having trouble staying off fruit and honey and I feel certain it adds to my not feeling so happy. I want to feel happy!
  • I want more energy. I definitely have more energy than I did before I started GAPS, but I would like to see this level rise.

So what about you? Are you on GAPS? Have you done intro? Would you care to join us in April for another round (or maybe finally take the plunge and do intro for the first time).

If you plan to do intro in April and are going to blog about it, I would love to list you here and link to your blog. Just leave me a comment with your URL.

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.