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One slice of Shepherd's Pie

Shepherd’s Pie GAPS Legal, Dairy-Free, No Potatoes

One slice of Shepherd's Pie

This Shepherd's Pie tastes very much like the comfort food of my childhood, yet is GAPS legal since it contains no potatoes. It is also dairy-free, feel free to top with some GAPS legal cheese if you so desire.

Shepherd's Pie GAPS Legal, Dairy-Free, No Potatoes

Begin steaming the cauliflower, it will take about 20 minutes to become fork tender. Be sure to steam the cauliflower well above the level of the water. This is very important as you do not want the cauliflower to be waterlogged.

Melt 2 Tablespoons fat in a skillet. Add in onion and saute for 2-3 minutes. Add ground beef and crushed garlic. Add in green onions. Cook the ground beef until it is completely done and minced into small pieces. Add salt and pepper. If there is excess fat, drain and reserve for later use.

While the ground beef is cooking, cook green beans until tender. Chop in pieces 1/2″ to 1-1/2″ in length.

When tender, remove the cauliflower and place in a food processor. Add in four tablespoons of fat – you may use the fat leftover from the hamburger, or other healthy fat and process until smooth. Add in two eggs and blend thoroughly.

Preheat oven to 350°F. Grease a 9×12 casserole dish.

Remove one cup of the blended cauliflower and egg mixture, beat the last egg and mix into the 1 cup of cauliflower.

Spread this one cup of cauliflower on the bottom of the casserole dish. Spread on top of this the hamburger, layer on the green beans. Finally drop blobs of the cauliflower and egg mixture to the top and spread around carefully until the top is completely covered.

Bake for 30 minutes. You will find a printable recipe at the bottom.

Also, stay tuned for a surprise use for this recipe if you have any leftovers. 🙂

Bottom Layer of the Shepherd's Pie

Next Layer of the Shepherd's Pie

Next Layer of the Shepherd's Pie

Next Layer of the Shepherd's Pie

Next Layer of the Shepherd's Pie

Top Layer of the Shepherd's Pie

Top Layer of the Shepherd's Pie

Shepherd's Pie Before Going Into the Oven

Shepherd's Pie

Shepherd's Pie

Recipe: Shepherd's Pie GAPS Legal Dairy Free No Potatoes
Author: 
Recipe type: Main Dish, Hearty Meal
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
This Shepherd's Pie tastes very much like the comfort food of my childhood, yet is GAPS legal since it contains no potatoes. It is also dairy-free, feel free to top with some GAPS legal cheese if you so desire.
Ingredients
  • 6 Tablespoons of your favorite healthy fat, divided use
  • ½ cup onion, chopped
  • 1-1/2 pounds ground beef
  • 3 cloves garlic, crushed
  • 1 teaspoon salt
  • ½ t. pepper
  • 3 green onions, sliced, optional
  • 4 cups (about 2 heads) cauliflower
  • 4 cups green beans, ½" to 1-1/2" in length
  • 3 eggs
Instructions
  1. Begin steaming the cauliflower, it will take about 20 minutes to become fork tender. Be sure to steam the cauliflower well above the level of the water. This is very important as you do not want the cauliflower to be waterlogged.
  2. Melt 2 Tablespoons fat in a skillet.
  3. Add in onion and saute for 2-3 minutes.
  4. Add ground beef and crushed garlic.
  5. Add in green onions. Cook the ground beef until it is completely done and minced into small pieces.
  6. Add salt and pepper.
  7. If there is excess fat, drain and reserve for later use.
  8. While the ground beef is cooking, cook green beans until tender.
  9. When done, remove the cauliflower from the pan and allow to cool about 5 minutes.
  10. While still hot, place in a food processor.
  11. Add in four tablespoons of fat - you may use the fat leftover from the hamburger, or other healthy fat and process until smooth.
  12. Add in two eggs and blend thoroughly.
  13. Preheat oven to 350°F.
  14. Liberally grease a 9x12 casserole dish.
  15. Remove one cup of the blended cauliflower and egg mixture, beat the last egg and mix into the 1 cup of cauliflower.
  16. Spread this one cup of cauliflower on the bottom of the casserole dish. Ladle on the hamburger, layer on the green beans. Finally drop blobs of the cauliflower and egg mixture on top and spread around carefully until the top is completely covered.
  17. Bake for 30 minutes.

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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 SoupsI

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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.

Chicken Salad Coconut Flour Tortilla Wrap

Chicken Salad Wraps Gluten Free Grain Free

 

Chicken Salad Coconut Flour Tortilla Wrap

We're always making loads of meat stock on GAPS, and that means lots of leftover cooked meat. We also add egg yolks into our soup to make it more nourishing, and that means lots of leftover egg whites. This recipe will help you to use some of the boiled chicken and also some of those egg whites.

Chicken Salad

  • 1-1/2 cups boiled chicken, diced
  • 1/2 red onion, coarsely diced
  • 1 carrot, shredded
  • 2 small ribs celery, coarsely diced
  • Homemade Mayonnaise
  • salt and pepper to taste
  • 10 black olives, sliced (optional)
  • 1 avocado, diced (optional)

Add all ingredients together and mix in enough mayonnaise so the chicken is creamy.

At this point, you can eat the Chicken Salad like Tunafish Salad. We often eat this by the bowl, or on a bed of lettuce. If you want to go all out, try making the “tortillas”! 🙂

Coconut Flour Tortillas or Crepes

Next up, the tortillas. Okay, I have to admit growing up in Arizona in a neighborhood where Mexican grandmothers made flour tortillas from scratch every day… these are more like crepes… and you cannot fold them up exactly like flour tortillas, but hey, I can't have gluten and these are pretty darned close!

The recipe is simple, and as I mentioned, will help you use up those extra egg whites. The recipe is from Tropical Traditions. You'll need two egg whites for each tortilla. Here are the ingredients:

I omitted the baking powder, because it is not recommended on GAPS, and they came out perfectly fine. They are supposed to be completely flat anyway.

I've tried making the tortillas with coconut milk and with water. The ones with coconut milk for me were a bit thicker, while the ones made with water were thinner and smaller.

Just mix all the ingredients together. I just used my Magic Bullet and I used my cast iron round griddle which I used to make flour tortillas on for 20 years. Heat the griddle and grease it well with butter or coconut oil.

Pour the batter onto the griddle and smooth it around with the back of a spoon until it is smoothed thinly across the griddle in a round shape.

I found a stainless steel pie spatula (as opposed to plastic) worked out really great when it came time to flip as I was able to slip the thin spatula under the tortilla and flip it over.

Be sure to wait until the edges are browned before flipping or the tortilla will break apart on you. If it breaks apart, chances are you didn't wake for it to cook long enough.

You only need to cook it for a few seconds once you flip it over.

My husband thought these were pretty good. He agreed, not exactly flour tortillas… but a close enough substitute.

Coconut Flour Tortilla Gluten Free

 

Coconut Flour Tortilla Gluten Free Chicken Wrap

Recipe: Chicken Salad Wraps Gluten Free Grain Free
Author: 
 
Ingredients
  • Chicken Salad
  • 1-1/2 cups boiled chicken, diced
  • ½ red onion, diced
  • 1 carrot, shredded
  • 2 small ribs celery, diced
  • Homemade Mayonnaise
  • salt and pepper to taste
  • Tortillas
  • 1 tablespoon coconut flour
  • 1/16 teaspoon baking powder
  • 2 egg whites
  • 2 tablespoons water or coconut milk
  • coconut oil or butter
Instructions
  1. Chicken Salad
  2. Add all ingredients together and mix in enough mayonnaise so the chicken is creamy.
  3. Tortillas
  4. Just mix all the ingredients together.
  5. Heat the griddle and grease it well with butter or coconut oil.
  6. Pour the batter onto the griddle and smooth it around with the back of a spoon until it is smoothed thinly across the griddle in a round shape.
  7. Be sure to wait until the edges are browned before flipping or the tortilla will break apart on you.

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.

Pineapple Red Pepper Chutney

Pineapple Red Pepper Chutney

Pineapple Red Pepper Chutney

This recipe served a two-fold purpose as most of my recipes do: 1) use up food that needs to be eaten and 2) satisfy my longing for spicy foods since I can no longer have all of my favorite Mexican foods.

I bought these Tassos® Florina Roasted Red Peppers at Costco because they looked delicious, and if memory serves the ingredient list was all GAPS legal. They come with a tag banded to the lid and apparently I tossed it out, I can't find it. I think the ingredients may have listed citric acid, which we know is usually derived from corn… however, citric acid is on the GAPS legal list. I'm not sure if you could get the same taste without using these peppers, as they were somewhat vinegary in taste. You might be able to duplicate the recipe by roasting red bell peppers, then adding a tablespoon of apple cider vinegar to the cooked product. I ate a few of these peppers alone, but wanted to use them before they got too old. And the pineapple was beautiful and ripe and I didn't want it to go bad either, so I thought they would go good together and here's what I ended up with:

Pineapple Red Pepper Chutney

Heat the butter in the skillet, add the onions [affiliate link]. Cook for a minute or two, then add the red peppers and pineapple. Cook for two minutes, then add the garlic.

Cook on medium heat, stirring constantly for about twenty minutes.

While the chutney was cooking, I cut up chicken breast to saute in butter.

The dish at this point is not spicy… if you so desire and can tolerate it, serve with Louisiana Original Hot Sauce. The only ingredients listed on the product are vinegar, peppers and salt.

As a young person I detested sweet tasting condiments alongside meat, but as I've grown older I've become fond of the taste.

This is a very easy recipe and would probably be good served with pork, too. I was very happy with the way it turned out, and the addition of the Louisiana Original Hot Sauce hit the spot for me and my spicy food cravings.

 

Recipe: Pineapple Red Pepper Chutney
Author: 
Prep time: 
Cook time: 
Total time: 
 
An easy main dish to satisfy those c ravings for hot Mexican food.
Ingredients
  • 6 sweet red peppers, diced
  • 1 cup of fresh pineapple, cubed
  • 1 cup onion, chopped
  • 3 cloves garlic, chopped
  • 3 Tablespoons butter (or your favorite GAPS legal fat)
  • Louisiana Original Hot Sauce, optional
  • 1 pound skinless chicken breast
Instructions
  1. Heat the butter in the skillet, add the onions.
  2. Cook for a minute or two, then add the red peppers and pineapple.
  3. Cook for two minutes, then add the garlic.
  4. Cook on medium heat, stirring constantly for about twenty minutes.
  5. While the chutney was cooking, cut up chicken breast to saute in butter.

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.

Sausage and Cabbage

Sausage and Cabbage

Sausage and Cabbage

At one of our locally owned grocery stores I have discovered that the butcher has sausages that are free of nitrates and MSG. I really should dig a little deeper and find out what the other ingredients are in the sausage. For all I know they might have corn syrup solids… but I haven't and I don't want to because these are some mighty delicious sausages.

If you are able to get GAPS legal sausages, here is a recipe that I am sure you will love. Okay, that is assuming you love cabbage as much as I do. I know, I'm a lucky weirdo for loving cabbage so much. At least my coworker seems to think so.

This is a very simple recipe, and serves two adults. Or maybe one very hungry person. I was tempted to eat the entire recipe but I stopped myself when there was about one-third left.

  • 1 large onion, sliced
  • 1 bell pepper, cored, seeded and sliced
  • 3 Tablespoons butter (or your favorite GAPS legal fat)
  • 1/4 of a large head of cabbage, sliced
  • 2 sausages weighing about 5 ounces each (I used Andouille)

Place one tablespoon of butter and 1/4 cup of water into a cast iron skillet and bring to a boil. Place the two sausages in the skillet and cover with a lid. Set a timer for ten minutes.

While the water and butter is coming to a boil, melt the remaining 2 tablespoons of butter in another skillet and cut up the vegetables. Place the vegetables into the skillet as you get them cut. Once they are all done, pour in 1/4 cup of water and place a lid on the skillet. Allow to cook until transparent, about 20 minutes.

When ten minutes is up for the sausages, remove the liquid but leave the sausages in the skillet. Roll them back and forth so that they brown nicely on at least two sides. Once they are browned, remove then and slice into small pieces. Add back into the pan and cook a bit longer so that the sides of the slices can get a bit browned.

Keep an eye on the vegetables as you don't want them to burn. After ten minutes remove the lid and continue to cook and stir so that the liquid cooks down.

The sausages I used this time were Andouille but I have also used the version that has hot pepper flakes. If you like spicy foods, which I dearly love and thankfully can tolerate without problems, I would suggest adding one fresh jalapeno pepper sliced into the vegetables. One of the things I miss terribly doing GAPS is Mexican food. I grew up in Arizona, and have eaten many tacos, tostados, bean burritos, cheese enchiladas, tamales… and these are all off limits on GAPS due to the gluten in the flour, the corn, and I am currently not having cheese, but it doesn't matter since I can't have flour tortillas or corn tortillas or masa. I can't imagine never eating any of these foods again, but that may be the case. So I have to find substitutes to satisfy my desire for spicy foods. Adding a jalapeno pepper to this recipe is a good substitution. I was told by one of my coworkers that there are two kinds of Mexican food, the kind that poor people eat, and the kind that wealthy people eat. I bet you can guess the poor version… the one loaded with carbohydrates.

Let me know if you get a chance to try this recipe. It was delicious and satisfying!

 

Recipe: Sausage and Cabbage
Author: 
Recipe type: Main Dish
Prep time: 
Cook time: 
Total time: 
 
A simple main dish recipe
Ingredients
  • 1 large onion, sliced
  • 1 bell pepper, cored, seeded and sliced
  • 3 Tablespoons butter (or your favorite GAPS legal fat)
  • ¼ of a large head of cabbage, sliced
  • 2 sausages weighing about 5 ounces each (I used Andouille)
Instructions
  1. Place one tablespoon of butter and ¼ cup of water into a cast iron skillet and bring to a boil. Place the two sausages in the skillet and cover with a lid.
  2. Set a timer for ten minutes.
  3. While the water and butter is coming to a boil, melt the remaining 2 tablespoons of butter in another skillet and cut up the vegetables.
  4. Place the vegetables into the skillet as you get them cut.
  5. Once they are all done, pour in ¼ cup of water and place a lid on the skillet.
  6. Allow to cook until transparent, about 20 minutes.
  7. When ten minutes is up for the sausages, remove the liquid but leave the sausages in the skillet.
  8. Roll them back and forth so that they brown nicely on at least two sides.
  9. Once they are browned, remove then and slice into small pieces.
  10. Add back into the pan and cook a bit longer so that the sides of the slices can get a bit browned.
  11. Keep an eye on the vegetables as you don't want them to burn.
  12. After ten minutes remove the lid and continue to cook and stir so that the liquid cooks down.

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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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.