The Heal Your Gut Cookbook: Sample Recipes

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Before You Begin the GAPS Diet

Beef Broth Makes about 4 quarts It’s important to include both marrow and knuckle bones so you will reap the benefits of both gelatin and marrow. Broths can be cooked over time, so if you want to turn it off at night you can resume cooking in the morning. Just bring to a boil, skim the scum off the top, and discard. Some people roast bones in the oven for 15 to 30 minutes before throwing them in the pot to improve the flavor of the stock, but Dr. Campbell-McBride advises using raw bones. 3 celery stalks, halved 3 carrots, halved 3 onions, quartered Handful of fresh parsley Sea salt

3–4 pounds beef marrow and knuckle bones 2 pounds meaty bones, such as short ribs ½ cup raw apple cider vinegar 4 quarts filtered water

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Essential Ingredients and Techniques Place the bones in a pot, add the apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the minerals out of the bones. (Add more water if needed to cover the bones.) Add the vegetables, bring to a boil, and skim the scum from the top and discard. Reduce to a low simmer, cover, and cook for 24 to 72 hours. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals. Let the broth cool and strain it, making sure all the marrow is knocked out of the marrow bones and into the broth. Add sea salt to taste and drink the broth as is or store it in the fridge (up to 5 to 7 days) or freezer (up to 6 months) for use in soups and stews.

Fish Broth Serves 4 to 6 ¼ cup raw apple cider vinegar About 2 quarts filtered water Handful of fresh parsley Sea salt

2 pounds whole fresh non-oily fish heads and bones such as cod, sole, halibut, rockfish, whiting, flounder, or snapper (heads alone make a delicious stock)

Place the fish heads and bones in a stockpot. Add the vinegar and cover with water. Bring to a simmer and skim the scum. Simmer for 4 to 24 hours. During the last 10 minutes of cooking throw in a handful of fresh parsley for added flavor and minerals. Let cool and strain. Add salt to taste and drink the broth as is or store it in the fridge (up to 5 to 7 days) or freezer (up to 6 months) for use in soups and stew.

To Keep or Not to Keep? When Broth (or Stock) Goes Bad broth is exposed to air, on the other hand, it is good in the fridge for five to seven days. In this case, when you take it out, bring it to a boil, skim the scum—and you will have another week to use it. If you ever find it smells off, toss it out. Likewise, if you bring it to a boil and the scum keeps coming and coming—again, it’s time to throw it out! If you stick to these rules, you will do just fine.

People often call me or email me to ask about their broth. Has it gone bad? How long does it stay good in the fridge? How long can it stay at room temperature? How do I know when to chuck it? Well, here is the long and short of it, according to GAPS chef Monica Corrado. If your broth is sealed with a layer of fat, then you are good to go for about six months! If the

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Condiments and Culinary Staples

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The Full GAPS Diet

PESTO SEVEN WAYS Special thanks to Laura at First Root Farm for inspiring the creative pesto combinations listed below. Follow the “Classic Basil” instructions for them all.

Classic Basil Makes approximately 1 pint Combine all of the ingredients in a food processor or Vitamix (you’ll need a tamper) or food processor, and pulse or blend until well combined; you may need to add a little olive oil to get it going. While the machine is running, slowly drizzle in the olive oil until your desired consistency is achieved. Season with salt and pepper to taste. Put in a pint-sized mason jar, and store in the fridge.

2–4 cups fresh basil ½ cup olive oil ½ cup grated raw Parmesan (optional) ½ cup pine nuts 2 cloves garlic for every cup basil leaves Zest and juice of 1 lemon Sea salt and pepper

Cilantro Pesto Makes approximately 1 pint Sea salt and freshly ground pepper 1 teaspoon fresh grated ginger (optional, but recommended!)

1–2 bunches fresh cilantro ¼ cup olive oil 5 cloves garlic 2–3 tablespoons lemon juice

Mellow Fennel Makes approximately 1 pint 5 cloves garlic ½ cup lightly toasted walnuts Sea salt and pepper

1–2 bulbs fennel, chopped and lightly sautéed in coconut or olive oil until soft (about 10 minutes) ½ cup olive oil

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Fish

SALMON CAKES WITH LEMON PESTO Serves 4 Mix the salmon and squash together with a fork. Stir in the eggs, salt, pepper, onion, and parsley. Make into patties about ¾ inch thick. Heat 2 tablespoons of fat in a skillet. Cook the Salmon Cakes in batches, 2 to 3 minutes per side. Add fat as needed for each new batch. Serve on a bed of fresh greens with Lemon Pesto (recipe follows).

1 5–6 oz can boneless, skinless wild Alaskan salmon, or 1 cup cooked wild salmon, flaked with a fork ⅓ cup squash puree (page 70) 3 pastured eggs Sea salt and black pepper 2 tablespoons minced red or white onion ½ bunch fresh parsley, chopped Fat for the pan, such as ghee or coconut oil

Lemon Pesto Makes approximately 1 pint Combine all of the ingredients in a food processor or Vitamix and blend well. While the machine is running, slowly drizzle in the olive oil until you reach your desired consistency. Season with salt and pepper. Put in a pint-sized mason jar, and store in the fridge.

2–3 garlic cloves ¼ cup toasted pine nuts or walnuts (a less expensive option) 2 cups loosely packed fresh basil leaves ½ cup loosely packed fresh flat-leaf parsley leaves ¼ cup grated raw Parmigiano-Reggiano (optional) 1 teaspoon lemon zest 1 tablespoon fresh lemon juice 1–1½ cups extra-virgin olive oil Sea salt and freshly ground pepper

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Vegetables

VEGETABLE TIAN Serves 6 to 8 This simple but elegant dish is perfect for serving when company comes over and makes an especially nice side for fish. It’s always beautiful, and the vegetables are completely interchangeable, so use what you have. Preheat the oven to 425°F. Place the vegetables in a big bowl, and drizzle with the fat. Add the sea salt, pepper, thyme, and garlic. Using a large spoon, gently toss to coat. In a round, well-greased baking dish, place the vegetable slices in a repeating pattern of concentric circles. You can also use a rectangular dish, and make a pattern of alternating rows. Add a bit more ghee on top of the vegetables, and cover with foil. Cook for 20 minutes, remove the foil, and baste the vegetables with the juices in the bottom of the pan. Cook for an additional 20 minutes, basting once again halfway through. Remove from the oven and serve.

1 eggplant, sliced 1 red onion, sliced 1 zucchini, sliced 2 tomatoes, sliced 3 tablespoons ghee or fat of choice 1 teaspoon sea salt ½ teaspoon fresh cracked pepper Handful of fresh thyme, stripped off stems 3 cloves garlic, smashed or chopped

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Poultry

HERB-ROASTED TURKEY BREAST Serves 8 to 10 I can’t believe I ever actually purchased those overpriced organic turkey breast cold cuts for $1 a slice. Roasting a turkey breast is even easier than roasting a chicken! It’s a huge money saver, and as a bonus it also makes a delicious broth. The amazing Ina Garten helped me out with this one; I have adapted her recipe a bit for GAPS. Preheat the oven to 325°F. Place the carrots, onions, smashed garlic cloves, vegetables, and broth in the bottom of your Dutch oven or roasting pan. Season with pinches of salt and pepper. Place the breast, skinside up, on top of the vegetables. In a small bowl, combine the spices, minced garlic, lemon juice, 1 teaspoon salt, 1 teaspoon pepper, and fat of your choice. Mash into a paste. Lift the skin of the breast and smear half of the paste underneath. Rub the remaining paste over the rest of the breast. Place the roasting pan in the preheated oven for 50 minutes to 1 hour. Baste the turkey halfway through the cooking time with the broth and pan juices. Remove from the oven when a thermometer inserted in the thickest part of the breast reads 165°F. Tent the turkey with foil, and allow it to rest for 15 minutes before carving. You can strain off the broth and drink it as is (delicious), or you can make a fabulous gravy with those juices. Remove the vegetables to a serving plate, then put the pan on the stovetop over medium heat (you may

3 carrots, roughly chopped 2 onions, sliced 4 cloves garlic, 2 minced for paste and 2 smashed for broth Additional vegetables, such as fennel, leeks, or celery, roughly chopped (optional) 2–3 cups chicken broth or stock 1 teaspoon sea salt, plus a couple pinches 1 teaspoon fresh ground pepper, plus a couple pinches 1 3-pound turkey breast (double all other ingredients for a 6-pound breast) 1 tablespoon dried sage 1 tablespoon dried thyme 1 tablespoon dried rosemary 1 teaspoon dry mustard Juice of ½ lemon 2 tablespoons lard, coconut oil, ghee, or butter 1–2 tablespoons gelatin

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Desserts

ICE CREAM I have been experimenting with different dairy-free ice creams, and without egg yolks, the consistency has been either icy, or not hard enough. Adding yolks to your ice cream is also a great nutrition booster, so unless you’re suffering from an egg allergy, add a few to each batch. It was also a good way for us to test egg yolk with our daughter. She’s often refused trying egg in a smoothie or juice, but ice cream she’ll never refuse! And it’s a great way to get gelatin into your diet. Here’s a great tip: Make sure your ice cream maker insert has been in the freezer for at least 24 hours. In fact, get in the habit of storing it there if you have room, so that you are always prepared to make ice cream. I also store the coconut milk in the fridge, or at least place it in there for a few hours (or the freezer for 1 hour) before using. Finally, being able to make our own ice cream really helped us through a long, hot summer in Maine with no trips to the Ice Cream Factory (a historically standard outing for the Boynton family). The kids were content to make their own treats, and they especially enjoyed helping to concoct flavors and taste test new recipes. Here are a few of our favorites.

Banana Nut Butter Ice Cream Serves 8 to 10 Chop frozen bananas into 1-inch pieces, and add to the blender. Add the remaining ingredients, and blend until smooth. Start the ice cream maker, and slowly pour in the banana mixture. Process for about 20 minutes or until your desired consistency is achieved. At the end you can add some chopped unsweetened chocolate and chopped walnuts, if you’d like a chunky ice cream. Banana is very versatile, so feel free to leave out the nut butter and add other berries or a tablespoon of cinnamon, or eat as is!

4 very ripe bananas with spots, frozen ¼ cup nut butter 3 tablespoons raw honey ¼ cup coconut milk 1 tablespoon gelatin 1 teaspoon vanilla extract (page 96) 2 organic pastured egg yolks (optional)

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The Full GAPS Diet

Vanilla Chocolate Chip Serves 8 to 10 Blend all of the ingredients in a blender. Turn on the ice cream maker, and slowly pour in the vanilla mixture. Process for 10 to 20 minutes, or until your desired consistency is reached. Remove to another container, and freeze. This is truly a yummy chocolate chip ice cream. Add some peppermint extract or fresh mint for a delicious mint chocolate chip!

2 cans full-fat coconut milk (Native Forest brand uses BPA-free cans and offers a version free of guar gum—which is not allowed on GAPS) Scrapings of 4 vanilla beans 1 teaspoon vanilla extract (page 96) ¼ cup unsweetened chocolate shreds or cocoa nibs (if tolerated) 1 tablespoon gelatin ¾ cup raw honey 2 organic pastured egg yolks (optional)

Berry Ice Cream Serves 8 to 10 I created this simple ice cream for our daughter, who just cannot do honey or banana. She seems to be fine with a little stevia here and there, so I was happy to be able to give her this ice cream. We had tried a few with honey, but her seizures did increase. Mix half the berries in a blender with the coconut milk, gelatin, vanilla, honey, and egg yolks (if you’re using them). This creates a beautiful pink ice cream. Fold in the remaining berries whole. Turn on the ice cream maker, and pour in slowly. Churn until frozen or desired consistency is reached, 10 to 20 minutes. Scoop out, and store in a separate container in the freezer.

½ cup blackberries (or berries of choice) ½ cup raspberries (or berries of choice) 2 cans full-fat coconut milk (Native Forest brand uses BPA-free cans and offers a version free of guar gum—which is not allowed on GAPS) 1 tablespoon gelatin 2 teaspoons vanilla extract (page 96) 3 tablespoons raw honey (or 20 drops liquid stevia, or a few pinches of green powdered stevia) 2 organic pastured egg yolks (optional)

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