GAPS and me, PLUS new recipes

About a month ago, I thought I would trial the GAPS diet for a week as my autistic son has been on it for over 9 months. After week 1 on the diet I cheat and felt stomach pain. So I decided that I would stick with it during the week and cheat on the weekends. However, after 3 weeks of doing this I am more and more aware that I feel yucky when I cheat.

Upon starting this random attempt at personal diet change I would not have described myself as ill or needing anything this “extreme”, however I have seen many unexpected benefits listed below:

1. More energy
2. More mental clarity
3. No stomach pain or bloating
4. No joint pain or aching (I danced for several years and just figured my knees were shot, nope — no pain for a month now!)
5. No headaches
6. Emotionally stable – not the usual ups and downs attributed to being female :).

I am sure the benefits will continue as I eat 4-6 cups of vegetables a day, fish, eggs and other proteins, and lots of kefir and sauerkraut. I am excited about food and learning to make and invent many new recipes for myself and my family. What seemed daunting has become a wonderful adventure where I get to feel healthier and happier each day.

Morning Juice

3 carrots

2 ribs of celery

1/4 – 1/2  of a green apple

1/3 of a cucumber

This makes about a cup and half depending on the size of the veggies and fruit and is very refreshing. I try for a cup of juice (250ml) every morning. Wakes me up much more than a cup of coffee!


2 pounds ground beef

3 eggs

pulp from morning juice (about a cup or so)

6 cloves of garlic (sometimes more, we like garlic around here)

1 tsp sea salt

pepper to taste

2 tsp italian seasoning

1/2 cup kefir or kefir cheese (optional)

Mix together and put in a  greased glass pyrex shaping into a large loaf of even thickness. Top with some tomato paste mixed with 2 tbsp coconut oil and 2 cloves of garlic. Cook at 375 for an hour.

Chicken Tikka Masala

Marinade (whole chicken cut in pieces):

4 tsp paprika

4 tsp cumin

4 cloves garlic, minced

1/4 inch grated ginger, more if you like

juice of a lemon

1/2 tsp of red pepper, more if you like spicy

1/2-1 tsp black pepper

1/2-1 tsp sea salt

1 cup of homemade kefir or yogurt

Mix ingredients and marinate chicken 4 hours or up to overnight.

Remove chicken from marinade and in a dish and bake at 375 for an hour. Or remove and fry in coconut old or boil in a little chicken broth.

Chicken Tikka Sauce

4 tsp paprika

4 tsp cumin

4 cloves garlic, minced

1/4 inch grated ginger, more if you like

juice of a lemon

1/2 tsp of red pepper, more if you like spicy

1/2-1 tsp black pepper

1/2-1 tsp sea salt

chicken or beef broth

1 cup homemade coconut milk (optional)

Boil all together and reduce until it thickens.

Serve chicken with or without sauce with a side of veggies (we like broccoli and cauliflower boiled in chicken broth finished with sea salt and coconut oil) and some sauerkraut of fermented salsa

Kefir Cheese (yield 1 cup)

4 cup of 36-48 fermented kefir

cheese cloth


Place sieve in a bowl of choice, put cheese cloth in sieve, pour kefir into it an cover with cloth or plastic wrap and allow to drip in the fridge for 24-36 hours., until desired thickness. This is great to use as you would ricotta, cream cheese or anything really.


dip – salt, pepper and spices of choice like roasted garlic and onion

pudding – if you drip for a little less time you get a pudding texture and adding honey and cocoa powder makes a yummy dessert. I want to try honey, pineapple and unsweetened coconut — think that will be delicious!

I will share more recipes and ideas as we learn more and journey together. What are you current favorite recipes that are GAPS diet or allergy friendly?




5 replies
  1. Odddlycrunchy
    Odddlycrunchy says:

    Love the idea of putting the pulp in the meatloaf! I’ve had my juicer less than a week and every hint is precious. I love the way you write, deeply and honestly. My whole family has been on GAPS since Aug. 7. It gets easier every day. Cheating happens a lot at the beginning, simply because you have to change too many things.

    One tip: keep your containers! When you pour your ketchup down the drain, keep the bottle. Sooner or later you’ll make your own GAPS-legal ketchup and what better place to put it than a ketchup bottle?

    Welcome to the GAPSTER gang, good luck!

    • Em
      Em says:

      Thanks! You are super encouraging. I am always looking for ways to use juicing pulp. I have often sauteed them with ghee to eat with breakfast, in nut muffins, in meatballs, in soup to thicken, as the base of a soup with garlic, or cooked in with scrambled eggs.

      Thanks for the tip on containers; that is brilliant! Appreciate you!

  2. Susie
    Susie says:

    I have 2 questions: #1 What kitchen equipment do you feel you NEED for your GAPS diet? And #2 Explain Kefir to me…We have a milk issue at our house and I haven’t found a good answer to what exactly kefir is:-) I’ll read up on GAPS then maybe some of our recipes would be good:-)

    • Em
      Em says:

      #1 Stockpot, blender, saucepans, sieve, mason jars and wooden spoons are a must. Equipment that would be helpful: juicer, food processor and crockpot.

      #2 There are two kinds of kefir dairy based and coconut based. They are very different and require different grains or cultures to make. GAPS is a lactose free diet, but the beginning stages have no dairy for about 6 weeks depending on the individual. The goal of GAPS is to heal the body from allergies and food intolerances. Many with diary allergies have issues with lactose and kefir is fermented to the point of being virtually lactose free, so many with milk allergies have no problem with it. Kefir is fermented milk that is fermented with a live culture (kefir grains – you can buy them at and is similar to yogurt, but with much more probiotic value which helps regulate good bacteria in your gut.

      I would definitely recommend looking into GAPS. The website is very thorough in explaining the diet. If you are going to give it a shot I recommend purchasing the book “Gut and Psychology Syndrome” from the website as it gives full details how to implement it properly. The food is delicious and I feel great! Thanks for your questions.


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *