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  • Simple Coconut Flour Pie Crust 9.5″ (Gluten-Free, GAPS Legal)

    Simple Coconut Flour Pie Crust 9.5″ (Gluten-Free, GAPS Legal)

    Coconut Flour Pie CrustEvery once in awhile you need a pie crust and that can be a challenge on GAPS because we are not eating regular flour at all. But never fear, I have a solution that uses coconut flour [affiliate link]. Bear in mind that coconut flour is high in fiber so if you are having digestive issues you may want to wait until you have a few months of healing, or at least until your digestive woes have stopped.

    I used this crust for quiche, but it would definitely also work for a sweet or dessert pie.

    • 3 eggs [affiliate link]
    • 3/4 cup shredded coconut(unsweetened)
    • 6 Tablespoons butter, melted
    • 1/4 teaspoon salt
    • 3/4 cup coconut flour, sifted
    • 9-1/2″ pie plate
    • Pie crust shield (for second baking)

    NOTE: Please be aware it does make a difference of the size of your pie plate. This recipe calls for one that is 9-1/2″, please review the link if you have any questions. Usually pie plates state their size on the bottom.

    Combine the eggs, shredded coconut, butter and salt. When those are mixed together, use a fork to stir in the coconut flour. The dough will be stiff, go ahead and knead it gently by hand for 45 seconds to a minute.

    Now here’s the thing about this kind of dough. Because it is not made with flour that contains gluten, it can be a challenge to roll it out, so here’s the method I use:

    Butter the pie plate, then tear the ball of dough apart piece by piece and press each piece into the pie pan. It works out just as well and is so much easier than rolling it out and trying to make a circle, and flipping onto the pie plate. Been there, done that.

    Put extra dough on the edges so you can make the fluted edge which is really just for show and making the pie look pretty.

    Here’s a 3-minute video to show you how to make the fluted edges.

    Preheat the oven to 400°F.

    While the oven is heating, prick the dough with a fork on the bottom and sides, then bake for 12 to 15 minutes. Keep an eye on the pie crust, if it starts to brown more quickly, use the pie crust shield.

    Take the pie crust out of the oven when it is starting to brown.

    Now it’s ready to put the filling in and bake again. For the second baking, I recommend using a pie crust shield to prevent the fluted edge from getting too dark, or you can also use aluminum foil crumpled into the right shape.

    Save Print
    Coconut Flour Crust (Gluten-Free, GAPS Legal)
    Author: 
     
    Every once in awhile you need a pie crust and it can be a challenge on GAPS. But not when you have coconut flour! This crust goes really well with quiche but would also work for dessert.
    Ingredients
    • 3 eggs
    • ¾ cup shredded coconut(unsweetened)
    • 6 Tablespoons butter, melted
    • ¼ teaspoon salt
    • ¾ cup coconut flour, sifted
    • 9-1/2″ pie pan
    • Pie Crust Shield, optional
    Instructions
    1. Combine the eggs, shredded coconut, butter and salt.
    2. When those are mixed together, use a fork to stir in the coconut flour.
    3. The dough will be stiff, go ahead and knead it gently by hand for 45 seconds to a minute.
    4. Butter the pie plate, then tear the ball of dough apart piece by piece and press each piece into the pie pan. It works out just as well and is so much easier than rolling it out and trying to make a circle, and flipping onto the pie plate.
    5. Put extra dough on the edges so you can make the fluted edge which is really just for show and making the pie look pretty.
    6. Preheat the oven to 400°F.
    7. While the oven is heating, prick the dough with a fork on the bottom and sides, then bake for 12 to 15 minutes.
    8. Take the pie crust out of the oven when it is starting to brown.
    9. Now it’s ready to put the filling in and bake again. For the second baking, I recommend using a pie crust shield to prevent the crust from getting too dark, or you can also use aluminum foil crumpled into the right shape.
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    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.

  • Monthly GAPS Friendly Recipes Roundup August 2020 Links

    Monthly GAPS Friendly Recipes Roundup August 2020 Links

    Welcome to my monthly roundup of the best GAPS-friendly recipes!

    Newcomers to GAPS sometimes look at the list of foods they are supposed to avoid and get this sinking feeling or maybe it’s their stomach growling as they think, “What’s left to eat?” What will I do about Taco Tuesday if I can’t have corn tortillas? What about sandwiches? Let me assure you there are many amazing and delicious substitutions when you take a look around this wonderful place called the Internet. I can assure you there thousands of ways to mix up the “legal” foods to make delicious meals.

    We do vet each recipe to be sure they are GAPS Legal recipes, but occasionally miss an “illegal” ingredient or two so please remember to review the ingredients yourself. Happy cooking!

    Recipes

    Mango Berry Nice Cream from Raia's Recipes
    Mango Berry Nice Cream from Raia’s Recipes
    • This Mango Berry Nice Cream (featured image for this post) from Raia’s Recipes looks so tasty! It’s also dairy-free and uses only fruit to sweeten.
    • You can still have “Taco Tuesday” with these Grilled Taco Burgers from Wholesomelicious. They look like cute little sliders, love the jalapeno slice atop the burger.
    • You must click over and look at this masterpiece of a sandwich! Paleo Papparazzi uses red bell pepper as the “bread” in this mouth-watering Bell Pepper Sandwich.
    • Raia explains that “Moon Milk” is meant to calm you down and help you sleep. Try this Chocolate Chamomile Moon Milk (from Raia’s Recipes)  some night when you’re having a hard time getting to sleep.
    • If you’re a sour gummy fan you’re in luck… if you’re looking for a tasty way to get more gelatin [affiliate link] in your diet, double win! These fun, real food gummies from Paleo Paparazzi come to the rescue: Paleo Sour Cherry Gummies.
    • Got a busy day ahead of you, or just don’t want to have to worry about dinner? Try this Lazy Slow Cooker Frittata from Paleo Paparazzi.
    • Mustard is a favorite around our house, but I’ve never tried making it. Check out these Three Lacto-Fermented Mustard Recipes from Traditional Cooking School.
    • Now you can make your own Homemade Raw Apple Cider Vinegar, recipe courtesy of  Traditional Cooking School.
    • Casseroles are such comfort food and those of us on GAPS may feel we are missing out. But never fear, there are plenty of options! Cara from Health, Home and Happiness has created the Hearty Hamburger Mushroom Bake to satisfy your casserole cravings.
    • And here’s another casserole to try, this one Mexican-style. This Chili Relleno Casserole from Eat Beautiful looks delicious.
    • Here’s a simple delicious frozen yogurt recipe from Health, Home and Happiness: Incredibly Simple Raspberry-Vanilla Frozen Yogurt.
    • Just thinking about this Dill Pickle Gelatin from Health, Home and Happiness is making my mouth water, I have got to try it soon! Did you know when intermittent fasting and eating real food you naturally eat less salt and you may unintentionally go too low? These would be great when you need to boost salt intake.
    • These Steak Kabobs with Dijon Green Beans from The Organic Kitchen look easy and inviting. I can’t wait to try this dish!
    • Your Instant Pot can  make quick work of pork, check out this recipe from Skinny Taste (included is an option for using your slow cooker if you don’t have an Instant Pot): Instant Pot Garlicky Cuban Pork
    • This Garlic Lime Shrimp with Cauliflower Puree looks divine, another winner  from Paleo Papparazzi.
    • You’ll be eating these Sloppy Joe’s in a bowl, this colorful recipe is from Real Food with Jessica.
    • Do you miss hot cereal in the morning? Click over for Fauxtmeal – Paleo and Keto “Oatmeal” from Paleo Papparazzi. Just a word of caution for newcomers to GAPS, this recipe contains several fibrous ingredients so be cautious when trying this recipe. You may want to wait until you’ve had some time to heal and no longer have digestive ailments.
    • One of the things I dearly miss is Frosty from Wendy’s (my favorite was half vanilla [affiliate link]/half chocolate) but NOW I have this awesome Copycat Wendy’s Frosty Smoothie Bowl from Raia’s Recipes. I am definitely planning to make this as soon as I can get the ingredients in the house!
    • Salsa is always a hit during the summer, it’s refreshing cool and spicy. We have a few salsa recipes in our roundup today. I love salsa on my salads, here are two cucumber salsas: Recipes to Nourish has Cucumber Salsa and Our Salty Kitchen includes mango for a sweet and savory taste with Salmon with Cucumber Mango Salsa. And another sweet and spicy salsa Rainbow Watermelon Salsa from Paleo Papparazzi. And last but not least, Garlicky Blender Salsa from Healthy Christian Home.
    • Here are two delicious drinks from Recipes to Nourish: Strawberry Ginger Switchel and Slushy Blended Watermelon Lemonade.
    • If you’ve recently made a chicken broth you’ll have the perfect cooked chicken to make this 5-Minute Mexican Chicken Salad from Raising Generation Nourished.
    • My favorite way to eat eggs [affiliate link]… scrambled and if they are fluffy, even better. If you’ve always thought you had to add half-and-half, milk or cream (which isn’t legal on GAPS) you’ll be glad to know you can leave it out. Just follow Mary from Healthy Christian Home’s three tricks to make perfect Fluffy Scrambled Eggs.
    • I am a big fan of salad and always on the lookout for variety, this one has a Middle Eastern flair: Chicken Schwarma Salad from Our Salty Kitchen.
    • Chicken thighs are my favorite. When I was a kid I hated the “dark meat” but as an adult I’ve developed a taste for it, and actually prefer thighs to breast nowadays. Check out this yummy looking recipe from Our Salty Kitchen: Crispy Chicken Thighs with Burst Tomatoes.
    • The presentation of this Mango Cilantro Curry Chicken Salad from Wholesomelicious is lovely. Collard leaves are great substitutes for bread or wraps.
    • This salad looks so refreshing! Perfect for a light meal during the hot summer. Peach, Avocado, and Blackberry Salad from Wholesomelicious

    Articles

    Thanks for checking out the links!

    Make it a wonderful day by eating delicious, beautiful food!

    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.

  • Make Your Own Ranch Dip for Vegetables (GAPS Legal)

    Veggie Dip

    I have never liked ranch dressing in the bottle, much preferring the kind where you place the dry mix into sour cream, and many, many years ago that was Hidden Valley Dip Mix.

    Recently, just out of curiosity I decided to check the package ingredients for old times sake: Maltodextrin,  Salt,  Monosodium Glutamate, Dried Onion, Dried Garlic, Spices, Modified Food Starch, Less than 2% of buttermilk, calcium stearate, natural flavor (soy).

    Ew. Not to mention it’s incredibly expensive!

    It is so easy to make a very good tasting ranch dressing for much less using real food ingredients, and I’ll bet you have most of these items already in your kitchen!

    Homemade Ranch Dressing Dip

    1/2 cup mayonnaise
    1 cup yogurt (GAPS Legal needs to be homemade and fermented at least 24 hours)
    1 clove garlic, crushed
    1 teaspoon granulated onion powder
    1 teaspoon dried parsley [affiliate link] flakes
    pinch of paprika
    salt and pepper to taste

    Mix and refrigerate about one hour to allow the flavors to mix.  Stir once more before serving.  This makes a very creamy, thick dip for vegetables.

    Fresh Cut Veggies Are Supreme

    One last thing… do yourself a favor and never buy ready-made trays of vegetables. I understand sometimes it’s necessary but a store bought, who knows how many days old tray of vegetables, versus a fresh cut tray, there is just no difference. At the very least, the carrots are going to be dried out or wilted, but worse the cucumbers could be starting to “go” with a slimy feel. It is just better to make your own. Yes, it takes time, but whoever you are making these vegetables for is worth it. 🙂

    As you are cutting the vegetables, remember to put them together so that the colors match!

    Colorful Veggie List

    • Cucumber, peel and sliced thick
    • Cauliflower, break into One head of cauliflower small head of cauliflower, broken into florets
    • 10 radishes, sliced in sliced in half
    • 4 ribs of celery, cut into 6″ pieces
    • 4 carrots, peel, cut into sticks
    • Broccoli, broken into florets
    • 1 yellow bell pepper, remove core, slice into strips
    • 1 red bell pepper, remove core, slice into strips

    Save Print
    Make Your Own Ranch Dip for Vegetables (GAPS Legal)
    Author: 
    Recipe type: Vegetable Dip
    Cuisine: American
     
    It is so easy to make this good tasting ranch dressing for much less using real food ingredients, and you probably have most of these items already in your kitchen! This ranch style dip makes a very creamy, thick dip for vegetables.
    Ingredients
    • ½ cup mayonnaise
    • 1 cup yogurt (GAPS Legal needs to be homemade and fermented at least 24 hours)
    • 1 clove garlic, crushed
    • 1 teaspoon granulated onion powder
    • 1 teaspoon dried parsley flakes
    • pinch of paprika
    • salt and pepper to taste
    • ———
    • Veggie List
    • Cucumber, peel and sliced thick
    • Cauliflower, break into One head of cauliflower small head of cauliflower, broken into florets
    • 10 radishes, sliced in sliced in half
    • 4 ribs of celery, cut into 6″ pieces
    • 4 carrots, peel, cut into sticks
    • Broccoli, broken into florets
    • 1 yellow bell pepper, remove core, slice into strips
    • 1 red bell pepper, remove core, slice into strips
    Instructions
    1. Mix the first seven ingredients and place in the refrigerator for at least one hour to allow flavors to mix.
    2. Stir once more before serving.
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    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.

  • Strawberry Lemonade Popsicles (Real Fruit, Honey Sweetened, GAPS Friendly)

    Arizona has been experiencing a heat wave like we’ve never seen before, breaking records for days in a row. My air conditioner is 11 years old and struggling, I hope things cool down soon!

    When it gets this hot one of the sweetest ways to cool down is to eat a Popsicle.  I’m not talking about your run-of-the-mill-commercially-processed, sugar-laden, artificially colored and flavored Popsicle.  I’m talking about a real food Popsicle made with healthy ingredients that tastes good and also contains a secret ingredient: gelatin [affiliate link].  Why the gelatin?  Two reasons… it adds a bit more nutrition and it adds a smooth silky mouth feel to the Popsicles.

    Gelatin is not just nutritious, but has also been found to be very healing in the digestive tract. This healing is why gelatin is emphasized so much in the GAPS Diet. In fact it is one of the foundational parts of that healing diet and is begun from the first day.” ~Patty Lacoss-Arnold, Author of  Broth: Elixir of Life

    Perfect Supplements is my favorite source for gelatin and collagen. For this recipe I used the Bovine Gelatin.

    To make these Popsicles I used Tovolo brand popsicle molds.  They are BPA-free and one of the things I like most about the Rocket Pop molds is that they only hold 2.5 ounces in each mold. It looks like you are getting a much larger amount and seems to last forever but there is really only a very small amount.  This helps a lot with my son Matthew because he feels like he is getting to splurge when he can have two Popsicles.

    This recipe makes 2 cups of Strawberry Lemonade which will fill six Tovolo Rocket Pop Molds. I used 1 tablespoon and 2 teaspoons of Tropical Traditions raw honey [affiliate link] but you can use more or less depending on you and your family’s tastes, plus you might be able to get buy with less if your strawberries are sweeter. Try the lemonade without any honey, then add a little at a time.

    Strawberry Lemonade Popsicles

    • 6 large strawberries (6 ounces)
    • 3 tablespoons hot water
    • 1 tablespoon powdered gelatin
    • 3 tablespoons fresh lemon juice (about two lemons, juiced)
    • 1 tablespoon + 2 teaspoons raw honey (or sweeten to taste)
    • water
    1. Rinse strawberries in cool water.  Remove stems and core.
    2. Mash strawberries until they are puréed into small bits using a potato masher.
    3. In a small cup add the hot water and gelatin.  Stir until dissolved.
    4. Add the dissolved gelatin to the strawberries.
    5. Squeeze the lemons to harvest 3 tablespoons of juice and add to the strawberries.
    6. Add water until you have a total of 1-3/4 cups.
    7. Add honey to taste.
    8. Add water until you have a total of 2 cups of liquid.

    If you are using the Tovolo molds, press each mold upright into the base.  Fill just below the top and set the handle on top.  Freeze overnight for best results.

    One important tip: When you place the handles into the Popsicles, do not press them down.  Just let them sit lightly on top of the mold. If you engage the handle, they will be extremely hard to remove once they are frozen.  I have done this more than once and keep forgetting because it feels so natural to just push the handle down until it snaps into place – but don’t do it!

    Removing the Popsicles

    Place the Popsicle into a glass and fill to the level of the handle with warm water. After a minute or two, try pulling on the handle. If the Popsicle doesn’t come out fairly easily, replace the warm water and let it sit another minute or two.

    By the way, if you try to remove before they are completely frozen the handle may pop out without the Popsicle. If this happens, put a few drops of water into the opening, re-insert the handle and allow to freeze completely.

    Be sure to rinse the Popsicle molds and handles as soon as the Popsicle is eaten as the molds are tricky to clean if the juice dries inside.  Soak in warm soapy water if that happens.

    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.

  • 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 to 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.

    Yogurt Delight

    Serves 1

    • 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 chocolate (unsweetened)
    • 1 ounce walnuts [affiliate link] or pecans [affiliate link]
    • 1 scoop hydrolyzed collagen peptides (this is the kind of gelatin [affiliate link] that can mix into cold foods without hardening into an inedible gummy blob)
    • Sweetener of choice (honey [affiliate link] is GAPS legal)
    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.

    Save Print
    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
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    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.

  • My Word of the Year is Habit

    I had heard of people  picking a word of the year, but had never done it myself. What about you? Do you choose a word of the year?

    I had always been resentful about establishing habits, thinking it was boring or too controlling, not to mention it reminded me a little bit too much of my teen years when I lived with a foster family.

    Besides my life seemed to be going along pretty well without habits. But then I realized, “Wait a minute, I do have a lot of habits that I just don’t realize are habits!” And I started to think that maybe my life could be enriched by habits. Not only my life, but also the way I feel every day. I even discovered that thinking negatively is an established habit that you want to stop reinforcing if you ever hope to stop.

    In January I decided my word of the year for 2019 would be “habit” because I was learning all about establishing habits. It started with reading Atomic Habits by James Clear which led to reading The Power of Habit by Charles Duhigg and then Getting Things Done by David Allen… the more I read, the more I realized I had been fighting against myself my entire adult life! I decided it was time to try building habits and it has definitely been a learning curve!

    Make It Easy

    One important component to establishing habits is make sure they are easy to incorporate, and you should always clear the path to establishing the habit. Take a few minutes and think about the behavior you want to change, the new habit you wish to adopt. Let’s say you want to establish the habit of putting your clothes in the hamper instead of dropping them on the floor. The dirty clothes hamper is in the bathroom, so why don’t you just put your clothes in the hamper? Well, first the bathroom is down the hallway. And secondly, there’s only one bathroom for your family of four, so you typically undress in your bedroom to limit your time in the bathroom. Does anyone use the bathroom laundry hamper? If some of your family do, buy a second hamper and put it in the bedroom nearby so you can easily toss your clothes in. This will help immensely with establishing this new habit.

    I am super sensitive to anything blocking my path. One of the habits I wanted to establish was to swish the toilet every day. I don’t like to use harsh chemicals but I think vinegar is great for cleaning so I bought an extra gallon to keep in the bathroom, instead of having to run into the kitchen to get it. I have learned that I am more likely to establish a habit if I set myself up to win.

    Stack Your Habits

    Another tip I learned is when you get one habit established, “stack” another similar one that you do right after that one. In addition to swishing the toilet, I wanted to scoop the cat litter box every day. So I’d do the toilet, then the cat litter box. It becomes like second nature after awhile.

    Use a Habit Tracker

    Another helpful tool for establishing habits is to use what’s called a habit tracker. If you use a planner, you probably already know about habit trackers or the planner company may offer habit trackers included as bonus printables. I use the Passion Planner and that’s one of the printables available for download. It’s usually a group of squares and you check off each one.

    Do you track habits? What do you use to track?  

     

     

    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.