GAPS

GUIDE
ask@gapsdiet.com

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Contents
 Fermentation
- Whey pg. 3
- Yoghurt pg. 4
- Kefir pg. 5
- Sour Cream pg. 6
- Kvass pg. 7
 Dairy
- Ghee pg. 8
 Nuts pg. 9
- Soaking
- nut flour
- nut butter
- nut bread
- nut pancake
 Beauty pg. 10
 Food Sources pg. 11
 Each meal guide pg. 12
 Good Gaps food pg. 13
 Supplements pg. 14
 Recipes
- Guacomole pg. 15
- tomato sauce pg. 16
- Mayonaise pg. 17
- salsa pg. 18
- cabbage recipe pg. 19
- cauliflower potatoes pg. 20
- coconut milk pg. 21
- caramelised onions pg. 22
- crunchy cheese chips pg. 23
- cheese and onion muffins pg.24
- sunburgers pg. 25
- parmasen squash pg. 26
- pizza casserole pg. 27
- ratatouille pg. 28
- squash pancakes pg 29
- egg curry pg 31
- Meal Ideas pg. 30

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Whey

 Get a plastic sieve

 Place tea towel over the sieve
 Place yoghurt in and leave the yoghurt to straight into the container placed below
 yellow liquid that is strained is the whey

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Yoghurt

Dehydrator
 ¼ cup of yoghurt or yoghurt culture (read pack)
 then add litre of raw milk
 stir for 4 minutes
 place in dehydrator at 105 degrees F for 25 hours
Yoghurt maker

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Kefir
 add 3 tablespoons of kefir grains
 4 cups of raw milk
 ferment on counter for at least 24 hours at room temp, away from sunlight
 once fermented user plastic sieve to sieve the grains out of milk
 best way to keep grains healthy is to have them constantly fermenting, if you can not have
that much kefir then add them to milk and each day drain top of old milk and new milk this
acts as food for the kefir grains.
 Never wash the kefir grains with chlorinated water from tap as will kill many
microorganisms


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Sour Cream
 1/8 cup of yoghurt or kefir
 add 250ml of cream
 ferment at 105 degrees F for 24 hrs

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Kvass
 can use any fruits and vegetables but one recipe idea below
 slice a whole apple including the core
 grate ginger root (1 tsp)
 handful of fresh raspberries
 place in litre jar
 add ½ cup whey
 fill jar up with water
 brew for a few days at room temp and then refigerate
 drink dilute with water
 can keep topping up jar until fruit stops making the drink

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Ghee
 place a block of butter in oven dish, in oven at 100 degrees F for 1 hr
 then take ghee out of oven and leave to cool for at least 30 mins
 then strain through a sieve and discard the white stuff left in sieve
 refrigerate the ghee

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Nuts

Soak Nuts
 place nuts in preferably filtered water and add a tablespoon of salt
 leave for 24 hours
 then blanch if almonds
 then dehydrate at 100 degrees F for 12 to 24 hrs
 roast nuts, after roasting use pastry brush, spread with ghee and salt

Nut Flour
- grind nuts for 15 secs roughly

Nut Butter
 grind nuts for approx 10 mins

Nut Bread
 2 ½ cups ground nuts
 ¼ softened butter or coconut oil or yoghurt
 3 eggs
 mix all ingredients and place in greased pan
 bake in oven at 150 degrees F for 30 mins – 1hr

Nut Pancake
 nut flour
 egg
 bit of water
 mix altogether
 leave to sit for 10 mins before frying

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Beauty
 Sanitary Towels
-natracare
 Shampoo and Conditioner
- Faith
 deodorant
- Faith
 Weleda


 hair dye
- suvarna

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Food Sources

 Organic Peanut Butter

infinity catalogue
 Sunita Lemon Juice
- infinity catalogue
 Basil, Oregano, Rosemary
- whole food online
- account: mmatthews73@hotmail.co.uk password: olliebollie1
 Honey
- 100% Certified Organic Raw Honey, 2.0 lbs (907 g), Amazon
 Coconut Flour
- whole foods online
 Dessicated Coconut
- ecogreenstore, Coconut Desiccated Organic 2.5kg OR Coconut Desiccated
Medium 5kg
 unpasteurised butter
- waitrose
 Raw Milk
- Ellies Dairy, ellie@elliesdairy.co.uk, pay by monday for delivery on a wednesday or thursday,
£8.50 delivery (up to 20kg) £1.50 per pint
 Cashew Nuts
- infinity catalogue
 Almonds
- asana – tesco 750g
- capsules
 ebay £9.99
-supplements
 fish oils – EPA, mind first
 Cod liver Oil – green pastures fermented, health cloud (put save10 in the order discount
code) http://www.store.thehealthcloud.co.uk/green-pastures-blue-ice-fermented-cod-liver-
oil-120-veg-capsules
 
discount code: save 10
 
account mmatthews73@hotmail.co.uk
olliebollie1
 
use my account to continue building loyalty points, change address to york

 Betaine HCL – amazon, ishopnutrition
-

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Meal Contents

Try and have all of these each day as much as you can
 Raw Vegetables
 Soup
 Probiotic (yoghurt, kefir or sour cream)
 fermented vegetables
 Cooked vegetables
 Eggs
 Fat of some sort – avocado, olive oil, coconut oil, ghee, butter
 when at home juices

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Good GAPS food (Fats)
 avocado
 olive oil
 coconut oil
 butter
 ghee
 eggs
 seeds
 nuts

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Supplements

 Probiotics – DR mercola
- health monthly
 Fermented Cod liver oil
- health cloud
 Pure EPA
- mind
 Betaine HCL
- Amazon

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 Recipes

Guacomole
Ingredients

 4 mild chillies, finely chopped

 bunch coriander, chopped
 2 tomatoes, finely chopped
 salt, to taste
 1 onion, finely chopped
 ½ lime, juice only
 3 ripe avocados
Preparation method

1. In a pestle and mortar, pound the chillies, coriander, tomatoes, salt and onion to a fine paste.
2. Add a little water and lime juice to make a looser mixture. Mash in the avocados. Serve.

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Tomato Sauce

Tube tomato puree

4-5 tbsp olive oil
½ tbsp basil
½ tbsp rosemary
½ tbsp oregano
salt and pepper to taste
add water to right consistency

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Mayonaise
1 egg
1 cup olive oil
tbsp lemon juice
¼ tsp dry mustard powder
salt and pepper to taste

blend all ingredients, while machine is running add olive oil in fine stream, should add olive oil
over a period of 60 seconds

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Salsa
4 medium tomatoes
1 medium onion
half a pepper
1-3 cloves garlic
dill and parsley
olive oil (personal preference as to how much)
salt and pepper to taste

blend all ingredients

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Cabbage recipe
1 tsp on stock to pan with a bit of water
3-5 tbsp of fat I.e ghee
add ½ cabbage, ½ onion, and a carrot all finely sliced with salt and pepper
cook on low heat for 30 mins
add one slice tomato and tbsp of chopped garlic, and mix and cook for 3 mins
then take off heat and mix in ½ cup of yoghurt, kefir or sour cream

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Cauliflower Potatoes
1 large cauliflower cut into pieces
½ cup of butter
salt and pepper to taste
parsley and paprika to garnish

cook cauliflower until just tender. Drain

puree, and then add butter, salt, pepper and blend, garnish with paprika and parsley

can place in baking tray and cover with grated cheese and bake til cheese melts

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Coconut milk
bring to boil 1 cup unsweetened coconut and 1 cup water. Blend in processor and strain through a
cheesecloth or fine strainer

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Caramelised onions
Ghee
Onions
Salt
Cook for at least 20 mins on low heat, until go golden brown like

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Crunchy Cheese Chips
Put a thin layer of cheese on a hot griddle and keep it over low heat. When one side is a little brown
you can flip it over and brown the other side lightly. I like to cool it on a paper towel. 
When it's not to hot to touch break it up and enjoy.

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Cheese and onion muffins
3 cups almond flour
2/3 cup shredded sharp cheddar cheese
1/2 stick of butter
A few tablespoons of honey (optional) (I used 2 tbsp.)
1/3 chopped medium onion
Mix this all up, then add a mixture of:
2 eggs 1 tsp. baking soda 1 tsp. salt 1 tsp. ground ginger 
Mix well, spoon into muffin tins. Bake at 350 F (180 C) for about 30 min.

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 Michelle's Sunburgers

 1 cup ground sunflower seeds

 1/2 cup grated raw carrots
 1/2 cup finely chopped celery
 2 tbsp chopped onion
 1 tbsp chopped parsley
 1/4 cup homemade SCD tomato sauce
 1 egg
 1 tbsp oil
 1/4 tsp salt
 1/2 tsp basil
 1 tbsp chopped green pepper

Mix all ingredients and pat into a 9 inch square pan. Bake at 350 F (180 C) for 20-25
minutes. Cut into squares -- can eat in lieu of burgers.

Tara Gustafson

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 Parmesan Squash 

- from the Pillsbury cookbook.

 1/2 cup chopped green onions

 2 TBS butter
 3 cups mashed, cooked squash (acorn or butternut)
 1 cup grated Parmesan cheese
 4 eggs, beaten
 1 to 2 TBS honey
 1/2 tsp dry mustard
 1/4 tsp pepper
Heat oven to 350 degrees. Oil a 3-quart casserole dish. In small skillet, cook onions in butter
until tender; set aside. 
In large bowl, combine squash, Parmesan cheese, eggs, honey, dry mustard and pepper; mix
well. 
Add onions; stir gently. Spoon into prepared dish. Bake for 30 to 40 minutes until set. 
6 to 8 servings.

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Pizza Casserole
 Thinly slice zucchini the long way so it looks like lasagna noodles. Lay a 1/4 - 1/2 inch layer in the
bottom of a pan with a lid (works better than one that needs foil), next very thinly sliced onion all
over the top, then you can put thinly sliced green pepper (we don't right now) then peeled and sliced
tomato. Sprinkle with dried basil and salt and bake at 350 F degrees covered until veggies are
desired doneness then sprinkle with shredded white cheese and put in the oven a couple minutes
until melted. (We use a sharp, white, cheddar.) We bake it an hour because we're still doing well
done veggies.

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 "Ratatouille"

 1 large eggplant, chopped

 2 small zucchini (summer squash can be substituted for one of the zucchinis)
 1 large green pepper, chopped
 1 onion, chopped or grated
 several cloves crushed garlic
 several tablespoons dry red wine
 1-1/2 tsp pure salt
 1 bay leaf
 1 tsp basil
 1 tsp marjoram
 1/2 tsp oregano
 six to eight plum tomatoes, blanched and chopped
 tomato juice, simmered down to approx. half cup after about fifteen minutes
 fresh parsley
 1/4 cup olive oil
 black pepper, to taste 

Heat olive oil in large pot. Add crushed garlic, bay leaf, onion, and salt lightly. Saute over
medium heat until onion turns transparent. Add eggplant, wine and "cooked" tomato juice.
Add herbs. Stir until mixed well, then cover and simmer over low heat about ten minutes.
Add zucchini and peppers. Cover and simmer another ten minutes. Add salt and pepper; then
add tomatoes, and mix well. Continue to stew for a few more minutes until vegetables are
tender. Just before serving, mix in the fresh parsley. Top generously with shredded havarti
cheese, and sprinkle with chopped black olives (optional). Enjoy...!

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Squash Pancakes
1 – 1/2 cups baked winter squash

1/2 cup peanut butter

1/2 cup coconut milk

5 eggs, separated

1 teaspoon cinnamon

Mix the squash, peanut butter and coconut milk together.  Separate the eggs.  Put the egg yolks in
the first bowl of ingredients and the whites into a bowl of their own.

Mix the squash, peanut butter, coconut milk and eggs with a stick blender or whisk (I used a stick
blender because my peanut butter was chunky).  Use a mixer to beat the egg whites until they are
stiff and hold a peak.

Begin heating a heavy skillet on medium heat.  Place butter, lard or your favorite GAPS friendly fat
into the skillet and let it get bubbly.

Fold the egg whites into the batter carefully.

When the skillet is hot, drop about two tablespoons of batter into the skillet.

When making pancakes, I start with the stove at medium heat (my stove goes from 1 to 10, with 5
being right in the middle and I call that medium heat) and drop batter by the tablespoon. The first
batch will help me know if I need to lower the heat, or lessen the amount of batter. By the third or
fourth batch I had the heat down to 3 and a half.

These pancakes were about 3 inches in diameter. The recipe made 30 small pancakes.   I did not
have mine  with honey, they were pretty tasty plain. 

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EGG CURRY

Serves 4
4 eggs
Olive oil
2 tsp black mustard seeds
2 tsp cumin seeds
2 tsp fennel seeds
2 onions, finely sliced
4 garlic cloves, sliced
4cm thumb ginger, peeled and chopped
2 green chillies, halved lengthways
1 tsp turmeric
2 tsp coriander seeds, ground
3 tbsp grated fresh coconut, or 3 tbsp coconut cream
4 plum tomatoes, chopped, or 1 x 400g tin plum tomatoes, rinsed, drained and chopped
A big handful of coriander leaves
Greek yogurt, to serve
Basmati rice, to serve
Place eggs in a pan and cover with cold water. Bring to the boil, then and simmer for seven minutes.
Drain, then run under cold water until cool. Peel and put to one side.
Heat a good splash of oil in a large saucepan and add the mustard and cumin seeds. When they start
to pop, lower the heat and add the fennel seeds and onion. Fry for at least eight minutes, then add
the garlic, ginger and chillies and cook for five minutes.
Stir in the turmeric, ground coriander and coconut, then add the chopped tomatoes, along with
150ml water. Season well and leave to bubble away for 15 minutes. Add the eggs and cook for a
few minutes until they are warmed through, then sprinkle over the coriander leaves and stir through.
Serve with a big spoonful of yogurt and basmati rice.

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Meal Ideas:

1. Guacomole, vegetables and fried eggs

2. tomato sauce, vegetables, nut pancake and scrambled eggs, and caramelised onions
3. hard boil eggs, mash them, fry with a bit of curry powder and possibly onions, have with nut
bread or pancake
4. egg muffins – with guacomole, mayonaise, salsa or nut butter
5. cauliflower potatoes with fried eggs or scrambled
6. cauliflower cheese using ground seeds or nuts to make roux
7. omelettes – vegetables, cheese, curried, herbs
8. squashs pancakes with eggs, veg etc
9. raw veg with dips
10. curries with vegetables, could make an egg curry
11. nut pancake (bit thicker) with tomato puree and cottage cheese on top

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