Tag Archives: broth

Flavorful Green Beans

Glazed Green Beans with Onions and Broth

Glazed Green Beans with Onions [affiliate link] and Broth

Very simple, yet delicious and full of flavorful broth.

  • 1 pound of greens beans (I used frozen organic from Costco)
  • 1/4 cup of onions, diced finely
  • 1 cup broth
  • 2 Tablespoon butter
  • salt
  • pepper

Add 1 tablespoon butter into a heavy bottom saucepan and heat until bubbly. Add in the onions and saute for about five minutes. If you are using frozen green beans, pour them into a strainer and run under hot water so that they are partially thawed. Add to the pan and add one cup of broth. Cook without a lid at a fast boil until the broth reduces until it is almost gone. Stir frequently. Add in the remaining tablespoon of butter and salt and pepper to taste, continue cooking until the butter evaporates somewhat.

These are very flavorful and my favorite way to have green beans. I titled these “Glazed” because they have a shiny appearance to them when done.

Flavorful Green Beans

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Easy Delicious Pot of Soup

Get Started On GAPS With This Easy Pot of Soup

Easy Delicious Pot of Soup

Easy Pot of Soup or Homemade Soup Using Your Homemade Stock

  • 8 cups homemade stock (see recipes and more instructions below)
  • 1 chopped onion
  • 2 carrots, sliced
  • 2 cups cauliflower broken into small pieces
  • 2 zucchini squash, peeled and seeds removed (if any viable ones are present) and diced

Bring stock to a boil and add vegetables. Once again bring to a boil, and then lower heat until the soup is on a simmer. Cook for twenty to thirty minutes, testing the vegetables to make sure they are very soft, this makes them easier to digest. Add in the meats and other soft tissues (you may wish to blend the soft tissues first so as to make the soup more palatable). An easy way to make a nice creamy soup is to blend the vegetables and stock, and “soft bits” and then add in pieces of meat to the creamed soup.

More Information on Stock while on GAPS

Dr. Natasha outlines the GAPS nutritional protocol on her website and gives a recipe for Introduction Soup, I'm going to convert that recipe into standard recipe format to make it easier to get started.

Please note there is a difference between meat stock and bone broth. Many people coming to GAPS assume they are making bone broth, but the process which Dr. Natasha describes on her site for making Introduction Soup is meat stock. She has also answered a question regarding meat stock and bone broth in her Frequently Asked Questions page:

When making broth, is there any nutritional difference between shorter cooking times as described in the GAPS book and extended cooking times as recommended by WAPF? What about adding vinegar while cooking?

In the GAPS book I have described how to make meat stock. There is a difference between meat stock and bone broth. Meat stock is made with raw meat on a bone and it needs to be cooked just long enough to cook the meat thoroughly (2-3 hours), so it can be eaten, and so the bone marrow can be taken out of the bone and consumed. The meat stock made this way is usually clear and delicious, with an excellent nutritional value: it is particularly rich in amino acids. Bone broth is made out of bones which can be raw or cooked or a mixture (many people collect cooked bones from their meals, keep them in the freezer and use them for making the broth). In order to leach minerals out of the bones we add vinegar to the water. It is not necessary to add vinegar to the meat stock unless you need it for a particular taste. Bone broth may have quite a different nutritional composition from the meat stock and a different taste. Both are beneficial and should be used in GAPS diet.

 

Dr. Natasha says:

Add some probiotic food into every bowl of soup (the detail about introducing probiotic foods follow). Your patient should eat these soups with boiled meat and other soft tissues off the bones as often as he/she wants to all day.

Meat Stock

  • joints, bones, a piece of meat on the bone, a whole chicken, giblets from chicken, goose or duck, whole pigeons, pheasants or other inexpensive meats. (“It is essential to use bones and joints, as they provide the healing substances, not so much the muscle meats. Ask the butcher to cut in half the large tubular bones, so you can get the bone marrow out of them after cooking.“)
  • water to cover
  • unprocessed salt to your taste
  • about 1 teaspoon whole black peppercorns, roughly crushed

Fish Stock

  • whole fish or fish fins, bones and heads
  • water to cover
  • unprocessed salt to your taste
  • about 1 teaspoon whole black peppercorns, roughly crushed

Basic Chicken Stock Simplified (here I will give you an actual recipe that I use based on Dr. Natasha's instructions)

  • 1 whole chicken
  • 12 cups water
  • Unprocessed salt to your taste
  • 1 teaspoon whole black peppercorns, roughly crushed

Bring to a boil. After one-half hour, remove the scum that risen to the top.

Continue to simmer for 2 to 2.5 hours. Remove the bones and meat to separate bowl, and strain the stock to remove small bones and peppercorns. Separate the meat from the bones and other pieces. Your strained chicken stock can be served to your patient, or you can make your first pot of homemade soup.

Basic Chicken Stock Intermediate (although Dr. Natasha says to start this from the get-go I found it hard to incorporate the “soft bits”, marrow, etc. immediately so I have separated the two basic chicken stocks)

  • 1 whole chicken
  • 12 cups water
  • Unprocessed salt to your taste
  • 1 teaspoon whole black peppercorns, roughly crushed

Bring to a boil. After one-half hour, remove the scum that risen to the top.

Continue to simmer for 2 to 2.5 hours. Remove the bones and meat to separate bowl, and strain the stock to remove small bones and peppercorns. Separate the meat from the bones and other pieces. Your strained chicken stock can be served to your patient, or you can make your first pot of homemade soup.

Here's the intermediate part. Remove all the soft tissues from the bones as best as you can to add to soups. Soft tissues as I understand it are basically anything “soft” that could be blended. Also, cooking the gelatinous soft pieces for a longer cooking period will cause them to completely melt. Take care that you do not include any pieces of bone or hard pieces as you will cause the texture to become grainy which can be unpalatable. Remove bone marrow from bones while they are warm, for chicken bones this would be accomplished by cracking open the chicken leg bones and thigh bones. If they are cooked long enough, they will simply crumble.

Dr. Natasha says about these stocks:

The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system; your patient needs to consume them with every meal. Keep giving your patient warm meat stock as a drink all day with his meals and between meals. Do not use microwaves for warming up the stock, use conventional stove (microwaves destroy food). It is very important for your patient to consume all the fat in the stock and off the bones as these fats are essential for the healing process. Add some probiotic food into every cup of stock (the details about introducing probiotic foods follow).

Okay, now it's time for homemade soup using your homemade stock. Dr. Natasha mentions these vegetables specifically:

Recommended Vegetables for Intro Soups

“You can choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of cabbage and celery. All particularly fibrous parts of vegetables need to be removed, such as skin and seeds on pumpkins, marrows and squashes, stock of broccoli and cauliflower and any other parts that look too fibrous. Cook the vegetables well, so they are really soft.”

  • Onions [affiliate link]
  • Carrots (remove skin)
  • Broccoli (remove fibrous parts)
  • Leeks
  • Cauliflower (remove fibrous parts)
  • Courgettes
  • Marrow
  • Squash (remove seeds and in winter squash, the skin)
  • Pumpkin [affiliate link] (remove seeds and skin)

Vegetables to Avoid for Intro Soups

  • Celery
  • Cabbage

It's so easy to make a pot of soup and get started on GAPS. The healing properties of broth are enormous and if you are interested in learning more please go here to read a white paper which will tell you all you ever wanted to know about broth: Traditional Bone Broth in Modern Health and Disease by Allison Siebecker. She defines what broth is, explains the basic method for making it, describes the nutritional content from the connective tissue, bones, bone marrow, cartilage, collagen, gelatin [affiliate link], and then explains the amino acid profile of broth, and she discusses the minerals and macrominerals in broth. She also gives an extensive list of conditions which can benefit from adding broth into the diet. Quite a complex and informative read about broth which I highly recommend.

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.

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.

Biscuits and Gravy Breakfast

Biscuits and Gravy Gluten Free Real Food GAPS Style

Biscuits and Gravy Breakfast

My husband pulled an all nighter helping some friends move and as he was on his way home this morning told me he was dreaming of biscuits and gravy, eggs [affiliate link] and bacon. So, being the loving wife that I am, I set out to make him a GAPS modified version of an old favorite. It helps that I've had some experience with making this meal and it helps that I had the necessary ingredients on hand.

THE BISCUITS

The most important thing is the biscuits. Since my husband is not yet truly on GAPS, I contemplated snitching some of my youngest son's Bisquick mix to make just a couple of biscuits for hubby, but then I thought why do that, when I can make a fairly acceptable almond flour [affiliate link] biscuit. Granted almond flour is not white flour, so the texture is a little bit different, but when you're trying to avoid gluten and foods that literally strip your body of nutrients (white flour) instead of feeding your body there has to be some compromise.

This recipe is adapted from: Healthy Indulgences: Easy Low Carb Gluten Free Biscuits.

 

Preheat oven to 350°F.

Place the almond flour and sea salt into a bowl, mix together.

Take the two tablespoons of butter and using a sharp knife, shave off thin slices of the butter, then chop into smaller bits.

Mix the butter into the almond flour and salt mixture, and mash with a fork to mix the butter into the mixture.

Add one egg yolk and mix lightly with a fork. You are looking for a pie crust type dough – at the first stage when it is just mixed together and still crumbly looking.

Add second egg yolk if you feel the dough needs to be a bit wetter.

Whip the four egg whites with a mixer until stiff peaks form.

Gently fold the egg whites into the crumbly mixture.

This recipe made five muffins. I used cupcake papers because the dough sticks pretty badly. So if you don't want to use the papers, grease the tins heavily and flour using almond flour.

Bake for 10 minutes or until toothpick inserted comes out clean.

Because of the beaten egg whites, these muffins are lighter than normal almond flour muffins. I thought they turned out pretty good, but I think next time I'll use 1/2 teaspoon salt.

Here is another biscuit recipe of mine: Green Onion Flecked Biscuits

THE GRAVY

  • 2 cups stock
  • 2 cups cauliflower
  • 4 mushrooms, sliced
  • 2 Tablespoons onion

Cook cauliflower, mushrooms and onion in stock for about 20 until very tender.

Allow to cool for a while and then I blend everything together. I used my Magic Bullet.

Here are my other gravy recipes:

Mushroom Onion Gravy
Onion Gravy

I had also cooked nitrate-free bacon to go with this meal. So I drained out most of the bacon grease, leaving a few of the crumbly bits of bacon in the pan, and added the blended cauliflower to the pan and warmed it up. I had to add several ladles of chicken stock to get the right texture for gravy, and added salt to taste. If my husband could tolerate black pepper [affiliate link], I would have added that, too.

Then I scrambled up some eggs, and dished up some sauerkraut to complete the meal.

Biscuits and Gravy, Bacon and Scrambled Eggs

The only thing missing from the old days is a side of hash browns… which I could have managed a close substitute with peeled and shredded zucchini squash. I understand if you squeeze the squash with cheesecloth the resulting shreds become similar to potatoes.

You'll have to let me know if you try any of these or the whole shebang! 🙂

Biscuits and Gravy Gluten Free Real Food GAPS Style
Author: 
 
Ingredients
  • Biscuits
  • 1 cup almond flour (lightly scooped, not packed, slightly overflowing)
  • ¼ teaspoon sea salt
  • 4 egg whites
  • 2 egg yolks
  • 2 Tablespoons frozen butter
  • Gravy:
  • 2 cups stock
  • 2 cups cauliflower
  • 4 mushrooms, sliced
  • 2 Tablespoons onion
Instructions
  1. Biscuits:
  2. Preheat oven to 350°F.
  3. Place the almond flour and sea salt into a bowl, mix together.
  4. Take the two tablespoons of butter and using a sharp knife, shave off thin slices of the butter, then chop into smaller bits.
  5. Mix the butter into the almond flour and salt mixture, and mash with a fork to mix the butter into the mixture.
  6. Add one egg yolk and mix lightly with a fork.
  7. You are looking for a pie crust type dough - at the first stage when it is just mixed together and still crumbly looking.
  8. Add second egg yolk if you feel the dough needs to be a bit wetter.
  9. Whip the four egg whites with a mixer until stiff peaks form.
  10. Gently fold the egg whites into the crumbly mixture.
  11. Use cupcake papers or grease the tins heavily and flour using almond flour.
  12. Bake for 10 minutes or until toothpick inserted comes out clean.
  13. Gravy:
  14. Cook cauliflower, mushrooms and onion in stock for about 20 until very tender.
  15. Allow to cool for a while and then I blend everything together.

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.
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.