The Gut and Psychology Syndrome (GAPS) diet has gained popularity in recent years as a holistic approach to healing the gut microbiome and addressing various health issues. At its core, the GAPS diet focuses on incorporating fermented foods, bone broth, and other nutrient-dense ingredients into daily meals. But what does that look like in practice? In this article, we’ll explore 20 delicious and nutritious GAPS diet recipes that can help support gut health and overall well-being.
From comforting slow-cooked beef bone broth to tangy fermented sauerkraut with caraway seeds, these recipes showcase the flavorful and varied possibilities of the GAPS diet. Whether you’re looking for a quick and easy breakfast option or a hearty dinner solution, we’ve got you covered. So let’s dive in and explore the world of GAPS diet cooking!
Slow-cooked beef bone broth
This hearty broth is a staple of traditional cuisine, perfect for sipping on its own or using as a base for soups, stews, and sauces. With its rich flavor and numerous health benefits, this slow-cooked bone broth is a must-have in your kitchen.
Ingredients:
– 2 pounds beef bones (necks, backs, or knuckle bones)
– 4 cups water
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 teaspoon apple cider vinegar
– Salt and pepper, to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Place the beef bones on a baking sheet and roast for 30 minutes.
3. In a large pot or Dutch oven, combine the roasted bones, water, onion, garlic, carrot, celery, and apple cider vinegar.
4. Bring the mixture to a boil, then reduce heat to low and simmer for 24-48 hours.
5. Season with salt and pepper to taste.
6. Strain the broth through a fine-mesh sieve or cheesecloth into a clean pot or container.
Cooking Time: 24-48 hours
Fermented sauerkraut with caraway seeds
This recipe yields a deliciously tangy and crunchy sauerkraut infused with the earthy flavor of caraway seeds. With just a few simple steps, you’ll be enjoying this probiotic-rich condiment in no time!
Ingredients:
– 5 lbs cabbage (green or red), shredded
– 1 tablespoon sea salt
– 1/4 cup caraway seeds
– 1/4 cup water
Instructions:
1. In a large bowl, massage the shredded cabbage with your hands for about 5 minutes to help release its natural juices.
2. Add the sea salt and mix until the cabbage is evenly coated.
3. Pack the cabbage mixture into a clean glass jar or crock, pressing down firmly to remove any air pockets.
4. Sprinkle the caraway seeds over the top of the sauerkraut.
5. Pour in the water, making sure that all the cabbage is submerged.
6. Cover the jar or crock with cheesecloth or a breathable cloth, and let it ferment at room temperature (68-72°F) for 3-4 weeks.
Cooking Time: None needed! Let the fermentation process do its magic.
Roasted chicken with garlic and herbs
Roasted Chicken with Garlic and Herbs: A Flavorful and Easy Recipe
This classic roasted chicken recipe is elevated by the simplicity of garlic and herbs, resulting in a moist and aromatic dish perfect for any occasion.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons chopped fresh rosemary
– 2 tablespoons chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rinse the chicken and pat it dry with paper towels.
3. In a small bowl, mix together garlic, olive oil, rosemary, thyme, salt, and pepper.
4. Rub the mixture all over the chicken, making sure to get some under the skin as well.
5. Place the chicken in a roasting pan and put it in the oven.
6. Roast for 45-50 minutes or until the internal temperature reaches 165°F (74°C).
7. Let the chicken rest for 10-15 minutes before carving and serving.
Cooking Time: 45-50 minutes
Note: Always use a meat thermometer to ensure the chicken is cooked to a safe internal temperature.
Gut-healing chicken liver pâté
This rich and creamy pâté is not only a delicious spread, but also a powerful gut-healing tool. Rich in vitamins A, D, and K, as well as omega-3 fatty acids, chicken liver is an excellent addition to a gut-friendly diet.
Ingredients:
– 1 pound chicken livers
– 1/4 cup butter
– 1/2 cup heavy cream
– 1 tablespoon honey
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 350°F (175°C).
2. Rinse the chicken livers and pat dry with paper towels.
3. In a small saucepan, melt butter over medium heat. Add honey and whisk until dissolved.
4. Add chicken livers to the saucepan and cook for 5 minutes on each side, or until they reach your desired level of doneness.
5. Remove from heat and let cool slightly.
6. Transfer the cooked liver to a blender or food processor with heavy cream, salt, and pepper. Blend until smooth and creamy.
7. Pour into an air-tight container and refrigerate for at least 2 hours before serving.
Cooking Time: 15 minutes
Zucchini noodles with avocado pesto
This recipe combines the best of both worlds – zucchini noodles, a low-carb alternative to traditional pasta, paired with a creamy avocado pesto sauce. The result is a light, healthy, and utterly delicious dish that’s perfect for warm weather or any time you need a flavor boost.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a spiralizer or use a vegetable peeler to create zucchini noodles.
2. In a blender or food processor, combine avocado, basil, garlic, and lemon juice. Blend until smooth.
3. With the blender or food processor still running, slowly add olive oil in a thin stream.
4. Cook zucchini noodles according to package instructions (about 3-5 minutes).
5. Toss cooked noodles with avocado pesto sauce and season with salt and pepper.
6. Top with grated Parmesan cheese, if desired.
Cooking Time: 15-20 minutes
Baked salmon with lemon and dill
This recipe combines the richness of salmon with the brightness of lemon and the freshness of dill, creating a dish that’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle with lemon juice and chopped dill.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Grass-fed beef stew with root vegetables
This comforting stew is a perfect way to warm up on a chilly day, with tender grass-fed beef and a medley of root vegetables. The result is a rich, flavorful dish that’s sure to become a family favorite.
Ingredients:
– 1 pound grass-fed beef chuck, cut into 2-inch pieces
– 2 medium carrots, peeled and chopped
– 2 medium parsnips, peeled and chopped
– 1 large red potato, peeled and chopped
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 cup beef broth
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat oil in a large Dutch oven over medium-high heat.
2. Brown the beef, then set aside.
3. Add more oil if needed, then sauté the carrots, parsnips, potato, onion, and garlic until tender.
4. Add the browned beef, beef broth, tomato paste, and thyme. Season with salt and pepper to taste.
5. Bring to a boil, then reduce heat to low and simmer for 2-3 hours or until the beef is tender.
Cooking Time: 2-3 hours
Homemade probiotic yogurt
Transform your dairy game with this simple recipe for homemade probiotic yogurt. By culturing your own yogurt, you’ll enjoy a tangy and creamy treat that’s packed with beneficial bacteria.
Ingredients:
– 1 quart (960 ml) whole milk
– 1/4 cup (60 ml) plain yogurt with live cultures (store-bought or previous batch)
– Optional flavorings (e.g., honey, vanilla extract)
Instructions:
1. Preheat the oven to 180°F (82°C).
2. Combine the milk and probiotic-rich yogurt starter in a clean glass jar.
3. Whisk gently until the mixture is smooth and even.
4. Pour the mixture into a warm water bath or directly into the oven-safe container.
5. Incubate for 6-8 hours, or overnight, to allow the cultures to grow and thicken the yogurt.
6. Chill in the refrigerator for at least 2 hours before serving.
7. Add optional flavorings, if desired.
Cooking Time: 6-8 hours incubation + chilling time
Cauliflower rice stir-fry with coconut aminos
Elevate your stir-fry game with this easy and flavorful recipe, substituting traditional rice with nutritious cauliflower “rice.” Perfect for a quick weeknight dinner or a healthy snack.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons coconut oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 teaspoons grated fresh ginger
– 1/4 cup coconut aminos
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the florets in a food processor until they resemble rice.
3. Heat the coconut oil in a large skillet or wok over medium-high heat.
4. Add the onion, garlic, and mixed vegetables; cook until tender, about 5 minutes.
5. Stir in the ginger, coconut aminos, salt, and pepper.
6. Add the cauliflower “rice” and stir-fry for an additional 2-3 minutes or until heated through.
7. Taste and adjust seasoning as needed.
Cooking Time: 15-20 minutes
Pumpkin soup with bone broth base
Warm up with this comforting and nutritious pumpkin soup recipe, featuring a rich bone broth base. Perfect for a cozy fall evening or a quick lunch.
Ingredients:
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 small butternut squash (about 1 lb), peeled and cubed
– 1 can of pumpkin puree (14 oz)
– 4 cups of bone broth
– 1/2 cup of heavy cream or coconut cream (optional)
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little bit of oil until softened.
2. Add the cubed butternut squash and cook for 5 minutes, stirring occasionally.
3. Add the pumpkin puree, bone broth, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the squash is tender.
4. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender in batches and blend until smooth.
5. If desired, stir in heavy cream or coconut cream to add richness.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Pan-seared lamb chops with rosemary
A classic combination of flavors and textures, this recipe brings out the best in lamb chops with a fragrant rosemary crust. Perfect for a special occasion or a cozy night in.
Ingredients:
– 4 lamb chops (1-1.5 inches thick)
– 2 sprigs fresh rosemary, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together chopped rosemary and salt.
3. Pat lamb chops dry with paper towels.
4. Drizzle olive oil over the lamb chops, then sprinkle with rosemary mixture.
5. Heat a skillet or cast-iron pan over medium-high heat.
6. Sear lamb chops for 2-3 minutes per side, or until browned and cooked to desired doneness (130°F/54°C for medium-rare).
7. Transfer the pan to the preheated oven and cook for an additional 5-7 minutes, or until the lamb reaches your desired level of doneness.
Cooking Time: 15-20 minutes total
Fermented beet kvass
Kvass is a traditional Eastern European fermented beverage made from beets, cabbage, or fruit. This recipe for Fermented Beet Kvass uses beets as the base and produces a sweet, earthy drink with a hint of tanginess.
Ingredients:
– 2 lbs cooked beets
– 1 cup water
– 1/4 cup sugar
– 1/4 teaspoon active dry yeast (such as Lalvin K1-V1116 or Red Star Premier Cuvee)
– Optional: 1/4 teaspoon salt
Instructions:
1. In a blender or food processor, blend the cooked beets with 1 cup of water until smooth.
2. Transfer the beet mixture to a large glass jar or container with a wide mouth.
3. Add sugar and yeast to the beet mixture. Stir until dissolved.
4. Cover the jar with cheesecloth or a coffee filter to allow for fermentation and air exchange.
5. Ferment at room temperature (68-72°F/20-22°C) for 2-3 days, or until bubbles form on the surface and the liquid has thickened slightly.
6. Strain the kvass through a fine-mesh sieve or cheesecloth into another container, discarding the solids.
Cooking Time: 2-3 days (fermentation time)
Baked cod with butter and capers
This recipe is a classic combination of flaky cod, rich butter, and salty capers that will elevate your dinner game. With just a few ingredients and simple steps, you’ll be enjoying a delicious meal in no time.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp unsalted butter, softened
– 1/4 cup capers, rinsed and drained
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the cod fillets on the prepared baking sheet.
4. Dot the top of each fillet with softened butter, leaving a 1-inch border around the edges.
5. Sprinkle capers evenly over the butter.
6. Season with salt and pepper to taste.
7. Drizzle lemon juice over the fish.
8. Bake for 12-15 minutes or until the cod is cooked through and flakes easily.
Cooking Time: 12-15 minutes
GAPS-friendly banana pancakes
Nourish your family with these wholesome banana pancakes, perfect for breakfast or a snack. Made with ripe bananas and simple ingredients, they’re gentle on the gut while still satisfying your taste buds.
Ingredients:
– 2 large ripe bananas
– 1/4 cup almond flour
– 1/4 cup coconut flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking soda
– 1 tablespoon melted coconut oil or ghee
– 1 egg
– Optional: chopped nuts or shredded coconut for topping
Instructions:
1. In a blender, combine bananas, almond flour, coconut flour, salt, and baking soda. Blend until smooth.
2. Add melted coconut oil or ghee and blend until well combined.
3. Crack in the egg and blend until fully incorporated.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet. Cook for 2-3 minutes, until bubbles appear on surface.
6. Flip pancakes and cook for an additional 1-2 minutes, until golden brown.
7. Serve warm with your choice of toppings.
Cooking Time: 10-12 minutes (depending on skillet size)
Slow-cooked pork ribs with honey glaze
Transform your pork ribs into fall-off-the-bone tender morsels with this simple slow-cooked recipe. The sweet and sticky honey glaze adds a depth of flavor that will leave you craving for more.
Ingredients:
– 2 pounds pork ribs
– 1/4 cup honey
– 2 tablespoons brown sugar
– 1 tablespoon apple cider vinegar
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a small bowl, whisk together honey, brown sugar, apple cider vinegar, smoked paprika, salt, and black pepper.
3. Place the pork ribs in a large Dutch oven or slow cooker. Brush the honey glaze all over the ribs.
4. Cook for 8-10 hours on low heat or 4-6 hours on high heat.
5. Remove from heat and let rest for 15 minutes before serving.
Cooking Time: 8-10 hours (low) or 4-6 hours (high)
Carrot and ginger soup
This vibrant soup is a perfect blend of sweet and spicy flavors, making it a great way to brighten up any meal. With the natural sweetness of carrots and the warmth of ginger, this recipe is sure to become a favorite.
Ingredients:
– 2 large carrots, chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable or chicken broth
– 1/2 cup heavy cream or coconut cream (optional)
– Salt and pepper, to taste
– Fresh herbs, for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little bit of oil until tender.
2. Add the broth and bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are very tender.
3. Use an immersion blender or transfer the soup to a blender and puree until smooth.
4. If desired, stir in heavy cream or coconut cream for added richness.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Roasted Brussels sprouts with bacon
This recipe combines the natural sweetness of Brussels sprouts with the smoky flavor of crispy bacon, creating a tasty side dish that’s perfect for any occasion.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 6 slices of thick-cut bacon, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes (for some heat)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, or until tender and caramelized.
4. Meanwhile, cook chopped bacon in a skillet over medium heat until crispy.
5. Remove Brussels sprouts from the oven and toss with cooked bacon, red pepper flakes (if using).
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Homemade chicken nuggets with almond flour
A healthier twist on the classic favorite, these homemade chicken nuggets use almond flour to create a crispy exterior and tender interior.
Ingredients:
– 1 pound boneless, skinless chicken breast or tenders
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, and salt.
3. Dip each chicken piece into the beaten egg and then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated chicken pieces on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Fermented ginger carrots
Transform ordinary carrots into a tangy and flavorful condiment with this simple fermented ginger carrot recipe. This probiotic-rich side dish is perfect for accompanying grilled meats, salads, or using as a topping for soups.
Ingredients:
– 2 lbs carrots, peeled and grated
– 1/4 cup chopped fresh ginger
– 1 tablespoon sea salt
– 1/4 cup water
– 1 tablespoon whey or active cultured yogurt (optional)
Instructions:
1. In a large bowl, combine grated carrots, chopped ginger, and sea salt. Mix well to combine.
2. Add the water and stir until the mixture is slightly soggy.
3. Pack the mixture into a clean glass jar, pressing down firmly to remove any air pockets. Leave about 1 inch of space at the top.
4. Cover the jar with a cloth or paper towel and let it sit in a cool, dark place for 2-3 days. Check on the mixture daily, stirring and pressing down if necessary.
5. After 2-3 days, taste the carrots to determine if they have reached your desired level of fermentation. If too sour, allow them to sit for another day or two.
Cooking Time: None needed! Simply let nature do its work.
Herbed butternut squash mash
A deliciously savory and aromatic twist on traditional mashed squash, this recipe combines roasted butternut squash with fresh herbs for a flavorful side dish perfect for fall and winter gatherings.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh sage
– Salt and pepper to taste
– 1/4 cup heavy cream or half-and-half (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Peel, de-seed, and cube the butternut squash.
3. Toss with olive oil, garlic, parsley, sage, salt, and pepper on a baking sheet.
4. Roast for 45-50 minutes, or until tender and caramelized.
5. Mash the squash with a fork or potato masher.
6. If desired, stir in heavy cream or half-and-half to add richness.
7. Serve hot.
Cooking Time: 45-50 minutes
Summary
Discover 20 nourishing GAPS Diet recipes that promote healing and gut health. From comforting soups to flavorful stir-fries, these recipes showcase the power of whole foods and fermentation. Enjoy slow-cooked beef bone broth, fermented sauerkraut with caraway seeds, roasted chicken with garlic and herbs, and many more delicious dishes. These GAPS Diet recipes cater to a variety of tastes and dietary needs, ensuring you can indulge in healthy eating without compromising on flavor. Start your healing journey today with these 20 mouth-watering GAPS Diet recipes!
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