Category Archives: GAPS
I have made sauerkraut a few times and it turned out pretty well. My sister taught me this easy way of fermenting vegetables which helps add variety. This method can also be helpful if you have an excess of vegetables at certain times of the year that you need to preserve. My little sister is very handy in the kitchen and is always showing me something new and interesting. You can read more about her Paleo weight loss success story here and see her Paleo home tour here.
Several Great Benefits of Fermented Vegetables:
- Lacto-fermentation uses Lactic acid as a natural preservative that inhibits bacteria found on vegetables and fruit, This traditional method differs from the vinegar or high heat pasteurization commonly used today for preservation.
- The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin level drammatically.
- These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances.
- The main by-product of fermented veggies is lactic acid which promotes the growth of healthy flora in the intestine.
- Lacto-fermented vegetable condiments will keep for many months in cold storage.
- Fermented veggies have more bio-available probiotics and a greater variety of strains than the ones available in pill form.
- Every mouthful of fermented foods you consume contains trillions of beneficial live bacteria which can help balance the immune system, reduce cravings, heal the gut lining, and improve digestion.
Literally, one serving of vegetables is equal to an entire bottle of a high potency probiotic! So clearly, you’re far better off using fermented foods.- Dr. Mercola
1 bunch of colorful radishes, ends chopped off and cut into quarters
1 large of Daikon radish, sliced
1 bunch of carrots, sliced
1 cup of turnips, peeled and chopped
6 cloves garlic, crushed
2 teaspoon mustard powder
3 bay leaf
2 teaspoon coriander
3″ ginger, peeled and diced
3/4 cup whey, dripped out from plain yogurt or Kefir with active cultures, or from raw cheesemaking ( you can use a store bought organic yogurt and just strain off the liquid at the top)
1/2 red or white onion, sliced thinly
1 Tbsp Real Salt
1 cup+ extra water (approximately) for each jar
Note: For dairy allergy: Add a couple Tbsp of leftover unpasteurized sauerkraut juice as a starter in each jar.
It is important to use the best quality organic vegetables, sea salt and filtered or pure water for lacto-fermentation.
Put all ingredients (except salt and water) in a clean wide-mouth quart size jar.
Dissolve the salt in a cup of water — if necessary heat it and then cool it. Pour over all ingredients. Add additional water to cover all ingredients, but keeping below 1” from jar rim. Use a clean regular mouth jar lid to weight down ingredients below surface of liquid (otherwise they like to float up to the top). Cover jar tightly.
Let ferment at room temperature for 3 to 5 days. Taste to see if you like the texture and taste. Skim off any mold that accumulates on the surface. When you feel it is done, transfer to the refrigerator or cool storage.
Yield: 3 quarts jars. Adapted from Gnowflins
Awesome Sources for Fermentation Basics and Beyond:
This book is by Alex Lewin who breaks down the simple art of fermentation with amazing photos and step by step guides.
Also this book is a must have for every real foodie. It is Sally Fallon’s bible for fermentation and everything traditional foods:
I was inspired to make a version of baked kale chips after seeing them in my friend Diane’s new book Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle which is full of amazing tips and photos. I spent hours reading her great new book and I could not put it down. It has great advice for all the people in your family who may be dealing with health conditions like arthritis, IBS, thyroid problems, MS, and more. It is a wonderful gift for the people in your life who “should try paleo” but you do not know how to approach them. How about giving them a beautiful book that breaks down the lifestyle into practical and manageable steps.
Lots of people always ask me about what snacks to eat on paleo or low carb diet. These chips are perfect because they won’t spike your blood sugar or break the bank like the fancy store bought ones. Kale is much easier to digest than chips or pretzels and it won’t add notches on your belt. I think it tastes even better than popcorn!
Preheat your oven to 350. Wash kale and pull it off of the hardy stem into bite sized pieces. I like to use my OXO Good Grips Salad Spinner to get it clean and dry. Get an oven safe pan and spread out the kale evenly. Add 2 Tbsp of the coconut oil on top. Sprinkle Seasonello over the kale. Put it into the oven for 10 minutes. Pull it out and toss with tongs to make sure all the kale is covered with oil. Put it back into the oven for about 10 more minutes. When it is crispy feel free to eat it right away (or save it if you can control yourself).
Get Diane’s new book here while so you can try her simple wonderful recipes.
Pre-order now so you can lock in the lowest price.
4-6 cups bone broth
6-8 cups cauliflower florets (leave out the fibrous stalks)
1 clove of minced garlic
Real Salt to taste
Pepper to taste
1 diced onion
2 T fresh parsley
4 pastured egg yolks (separated from white)
Put everything except the eggs in a soup pan and boil, covered on medium for 30 minutes. Pull the pot off the heat and throw in the egg yolks. Quickly beat with the immersion blender (my favorite from Cuisinart) until blended. Serve adding salt and pepper to your taste. The egg yolks which are very nutritious and easy to digest will cook enough while blending. Top with Grass fed Organic Ghee.
If you want to learn more about the GAPS intro diet which can help with depression, IBS, Chrohn’s, Colitis, rashes, and constipation get the ground breaking book that helped cure the author, Dr. Campbell-Mcbride’s son of Autism. I recently completed 6 weeks on the Gaps intro diet to help with my Hashimoto’s and I will write more about this experience in following posts.
My grandma who is 90 and very healthy gave me this recipe which she makes all the time. I had it at her house and I could not stop eating it which is why I don’t bake or make sweet things at home. I guess I will have to just wait until I go to Grandma’s again to eat it. You can make it anytime at your house if you can have some portion control!
½ cup sweet potato or organic canned pumpkin
½ cup coconut flour
2 eggs beaten
1 can coconut milk
1 Tbsp maple syrup (optional)
2 Tbsp coconut oil melted
2 tsp vanilla
1/8 tsp sea salt
1 tsp cinnamon
¼ tsp allspice
1 tsp baking powder
Put all liquid ingredients together in one bowl. Mix up the dry ingredients in a different bowl. Slowly add the liquids to the solids and stir until mixed together well. Pour into an 8×8 glass or corning wear dish. Bake in oven 325 about 25 minutes or until it sets. You can serve this warm or cold as a dessert, breakfast or side item.
8-10 cups of Bone Broth
4-6 cups of yellow squash
4-6 cups zucchini
1 diced white onion
3 cloves of diced garlic
4-6 large of basil leaves chopped
2 tbsp-4tbsp grass fed ghee (put in right before serving)
Real salt to taste
Pepper to taste
Put your broth into a large stainless steel stock pot and all ingredients and simmer for 45 minutes on medium high until vegetables are very soft. Add tablespoon of ghee to each bowl when serving. You can also add some stewed beef or chicken at the end for a full meal. If you like a more creamy soup use an immersion hand blender and puree it before serving.