Home Archives for GAPS/SCD
November 25, 2012

Kim Chee

Kim CheeKim chee is a traditional Korean spicy fermented cabbage dish. Fermented foods are a great way to restore your gut health.

Serves: 32

Prep time: 20 minutes

Source:  Peter Berley

Ingredients

  • 1 cup apples (peeled and grated)
  • 5lb nappa cabbage
  • 2 cups carrots (grated)
  • 2 bunches scallions (thinly sliced)
  • 1lb daikon radish (thinly sliced)
  • 4 tablespoons sea salt
  • 2 cloves garlic (peeled and left whole)
  • 1/2 cup ginger (finely chopped)
  • 1 medium onion (chopped coarsely)
  • 1-2 tablespoon fish sauce (optional)
  • 1 cup dried Korean red pepper flakes or any dried or fresh chilis

Directions

Quarter the cabbages lengthwise and remove their cores. Slice crosswise into 1/2 inch strips. Transfer the cabbage to a bowl along with the grated apple, carrot, scallion and radish. Ad the salt and crush with your hands. Leave the vegetables aside to soften and release their juices, 15-20 minutes.

While the vegetables soften, make the spice blend: combine the garlic, ginger, onion and fish sauce if using in a blender or food processor and blend to form a puree.

Combine the spice blend with the vegetables; stir in the chilis.

Pack the kim chee into pickling crocks or a PickleMeister and ferment at room temperature for 5-7 days. Refrigerate for up to 6 months.

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Filed Under: FERMENTED FOODS, FERMENTED FOODS, FOOD AND NUTRITION, HEALTH TOPICS, RECIPES Tagged: , , , , , , , ,
November 24, 2012

Paleo Rosemary Crackers

Paleo Rosemary CrackersMake big batches of these Paleo rosemary crackers because they’re delicious! They’re also GAPS/SCD-legal, dairy-free and gluten-free.

Serves: 6

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients

  • 1-3/4 cup almond flour
  • 1/2 teaspoon sea salt
  • 2 tablespoons fresh rosemary (minced)
  • 1 tablespoon ghee or coconut oil
  • 1 pasture-raised eggs

Directions

Preheat oven to 350 degrees.

Whisk dry ingredients together in a large bowl.

In a medium bowl, whisk together oil and egg. Stir wet ingredients into almond flour mixture until thoroughly combined.

Roll the dough into a ball and press between 2 sheets of parchment paper to 1/8″ thickness.

Remove top piece of parchment paper, and transfer rolled-out dough onto a baking sheet.

Cut dough into 2-inch squares. Bake for 12-15 minutes, until lightly golden.

Let crackers cool for 30 minutes, then serve.

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Filed Under: APPETIZERS, BREADY FOODS, RECIPES, SNACKS Tagged: , , , , , , ,
November 24, 2012

Cheddar Biscuits

Cheddar BiscuitsThese cheddar biscuits are a great gluten-free, grain-free, GAPS/SCD snack. You’ll want to at least double or triple the recipe because they go fast!

Serves: 12

Prep time: 10 minutes

Cook time: 20 minutes

Allergy:  Dairy, eggs

Source:  Specific Carbohydrate Diet for Life

Ingredients

  • 2-1/2 cups almond flour
  • 1 teaspoon baking soda (rounded)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup sharp cheddar cheese (shredded)
  • 2 pasture-raised eggs
  • 1/4 cup raw, local honey
  • 1 teaspoon lemon juice (freshly squeezed)
  • 1/4 cup pastured butter, softened

Directions

Preheat oven to 350 degrees.

Sift almond flour once (after measuring) into a large mixing bowl. Stir in the rest of the dry ingredients. In a separate bowl, whisk the cheese, eggs, honey, butter and lemon juice. Add the wet mixture to the almond-flour mixture and mix until well combined.

Line a cookie sheet with parchment paper. Drop biscuit dough onto the cookie sheet by rounded tablespoons about two inches apart. Bake for 15-20 minutes until the bottoms of the cheddar biscuits are golden brown and the tops are set.

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Filed Under: BREADY FOODS, BREAKFASTS, RECIPES, SIDE DISHES, SNACKS Tagged: , , , , , ,
November 20, 2012

Mashed Fauxtatoes: GAPS, SCD and Paleo

Mashed FauxtatoesThese GAPS, SCD and Paleo legal mashed fauxtatoes taste just like smooth and creamy mashed potatoes, but they’re made with cauliflower instead.

Grains and starches such as those from potatoes can feed pathogens in the gastrointestinal tract, leading to gut pain, inflammation and bloating.

Serves: 4

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients

  • 1 head cauliflower
  • 1/4 cup ghee or coconut oil
  • 1/4 teaspoon sea salt
  • 1/4 Teaspoon garlic sea salt

Directions

Steam cauliflower until tender in steamer basket. In food processor or blender, blend all ingredients until smooth. Transfer to serving bowl. Serve immediately.

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Filed Under: OTHER VEGETABLES, RECIPES Tagged: , , , , ,
November 19, 2012

Paleo Ketchup

Paleo KetchupThis homemade Paleo ketchup is also legal for both the GAPS and SCD diets. It uses honey instead of sugar, plus it’s homemade!

Serves: 16

Cook time: 45 minutes

Ingredients

  • 1-3 tablespoon white or apple cider vinegar
  • 2 cups tomato juice
  • raw, local honey (to taste)
  • bay leaf (optional)
  • sea salt (to taste)
  • freshly ground black pepper (to taste)

Directions

Mix all the ingredients except the honey and simmer on the stove until thick, stirring often to prevent sticking. When almost the desired thickness, add honey to taste and complete cooking.

Ladle the Paleo ketchup into sterilized jars and seal immediately or place in small containers and freeze.

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Filed Under: RECIPES, SAUCES Tagged: , , , , ,
November 18, 2012

Lemon Date Balls

Lemon Date BallsThese tasty lemon date balls are a great snack or dessert and are GAPS, SCD and Paleo-legal.

To make them friendly for places with nut-allergic children, substitute sesame seeds for the walnuts.

I recommend soaking nuts and seeds overnight to remove the digestion-inhibitory effects of phytic acid. Drain, rinse, drain again, then dehydrate until crunchy.

Serves:  16

Prep time:  10 minutes

Allergy:  Tree nuts

Ingredients

  • 1 cup walnuts (soaked overnight, dehydrated and chopped)
  • 1 cup pitted dates (chopped)
  • 3/4 cups white sesame seeds
  • 2 lemons (zested and juiced)
  • 1/2 cup unsweetened, shredded coconut flakes

Directions

Process all ingredients (except for optional coconut flakes) in a blender or food processor, or you can mix by hand for a more rustic version.

Wet your hands and foll mixture into balls. If desired, roll balls in coconut flakes.

Store in refrigerator or freezer.

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Filed Under: DESSERTS, RECIPES, SNACKS Tagged: , , , , ,
November 17, 2012

Paleo Fruit Pudding

Paleo Fruit PuddingThis Paleo fruit pudding is loaded with healthy fats and antioxidants.  You won’t believe it’s dairy-free, it’s so creamy.

This pudding is GAPS and SCD legal as well. If you use frozen fruit, it’s like ice cream when freshly made!

Serves: 4

Prep time: 5 minutes

Ingredients

  • 2 ripe avocados
  • 10oz frozen fruit (or 2 cups fresh fruit)
  • 1/4 cup raw, local honey
  • pinch sea salt

Directions

Scoop out avocado pulp, and put it and the other ingredients into a blender. Process until smooth. You might need a Vitamix or other powerful blender.

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November 16, 2012

Dairy-Free Creamed Kale

Dairy-Free Creamed KaleCreamy cashews coupled with nutritional yeast are delicious substitutions for dairy in this dairy-free creamed kale recipe.

Serves: 12

Prep time: 10 minutes

Cook time: 15 minutes

Allergy: Tree nuts

Ingredients

  • 1 bunch kale (finely chopped)
  • 2-3 tablespoons ghee or coconut oil
  • 1 medium onion (small dice)
  • 4 cloves garlic (minced)
  • 1/2 cup raw cashews (soaked overnight, rinsed and drained)
  • 2 cups water or homemade chicken broth or vegetable broth
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon Herbamare
  • 1 small lemon (zested)

Directions

Heat a large skillet over medium heat. Add the oil, then the onions and garlic. Saute’ for about 5 minutes or until soft. Add them to a blender along with all other ingredients except for the kale. Blend until smooth and creamy.

Place the sauce and chopped kale back into the skillet and simmer for 10-15 minutes, or until kale has softened and sauce has thickened. Taste dairy-free creamed kale and season with sea salt and pepper.

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Filed Under: LEAFY GREENS, RECIPES Tagged: , , , , ,
November 15, 2012

Arugula Salad with Fennel and Orange

Arugula Salad with Fennel and OrangeFennel and orange combine with apple cider vinegar to make this delicious arugula salad. I use toasted nuts for depth of flavor.

Serves:  4

Prep time:  15 minutes

Cook time:  5 minutes

Ingredients

  • 3 oranges
  • 1 lemon (juiced)
  • 1 tablespoon raw apple cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon sea salt
  • 1 fennel bulb (thinly sliced)
  • 16 mushrooms (thinly sliced)
  • 1 red onion (thinly sliced)
  • 6oz arugula or spinach
  • 1/2 cup pecans or other nuts, crumbled and toasted

Directions

Supreme 2 oranges. Juice the other one and mix with lemon juice, vinegar, olive oil and sea salt.

Mix fennel, mushrooms, onion and spinach in a large bowl. Toss with vinaigrette. Put arugula salad on individual serving plates and top with nuts.

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Filed Under: RECIPES, SALADS Tagged: , , ,
November 14, 2012

Homemade Sauerkraut

Homemade SauerkrautHomemade sauerkraut is a traditional fermented food that can aid digestion. It’s surprisingly easy to make at home.

You can experiment with the flavor by adding in other vegetables like onions, herbs and peppers.

Serves:  30

Prep time:  30 minutes

Source:  Peter Berley

Ingredients

  • 5lb green cabbage
  • 3 tablespoons sea salt
  • 2 tablespoons caraway seeds
  • 1 tablespoon juniper berries

Directions

Fill a 1-gallon ceramic pickle crock or bowl with boiling water.

Remove the tough outer leaves of the cabbage then cut it into quarters. Cut away and discard the core. Slice the wedges of cabbage crosswise into very thin shreds with a mandoline.

In a large bowl, toss the shredded cabbage with the salt and caraway seeds.

Pack the mixture into the crock or bowl and cover with a clean plastic bag. Place a heavy weight (such as a couple of bricks or a large jar filled with water on top of a plate) on top of the plastic and let the cabbage ferment at room temperature (68-78 degrees) for 10 days. The cabbage must ALWAYS stay submerged in the brine that forms. Watch the kraut carefully and skim off any scum that forms. The kraut is ready when it no longer tastes salty but has a pleasing sour taste.

Transfer the sauerkraut to a clean glass container, cover, and store in the refrigerator for up to 6 months.

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Filed Under: FERMENTED FOODS, FOOD AND NUTRITION, OTHER VEGETABLES, RECIPES Tagged: , , , , , ,
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