The Gut and Psychology Syndrome (GAPS) diet has gained popularity as a nutritional approach to healing and improving overall health. At its core, the GAPS diet emphasizes consuming nutrient-dense foods that promote gut health and support the body’s natural processes. One of the most effective ways to achieve this is through cooking and incorporating fermented foods into your meals. In this article, we’ll explore 20 delicious and nutritious GAPS diet recipes that can help you heal and nourish your body.
From slow-cooked beef bone broth to roasted Brussels sprouts with bacon, these recipes are not only easy to make but also packed with the nutrients your body needs to thrive. Whether you’re looking for a quick snack or a hearty meal, we’ve got you covered. In this article, we’ll dive into each of these 20 GAPS diet recipes and explore why they’re perfect for promoting gut health and overall wellness.
Slow-cooked beef bone broth
Nourish your body with this rich and flavorful slow-cooked beef bone broth, perfect for a comforting and healthy meal.
Ingredients:
– 2 lbs beef bones (marrow or knuckle bones)
– 4 cups water
– 1 onion, quartered
– 3 cloves garlic, minced
– 1 carrot, peeled and chopped
– 1 celery stalk, chopped
– 1 tsp sea salt
– Optional: herbs and spices of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the beef bones in the oven for 30 minutes.
3. In a large pot or slow cooker, combine roasted bones, water, onion, garlic, carrot, and celery.
4. Add sea salt and any desired herbs or spices.
5. Bring to a boil, then reduce heat and simmer for 24-48 hours.
6. Strain the broth through a fine-mesh sieve into a clean pot or container.
Cooking Time:
– Slow cooker: 24-48 hours
– Stovetop: 12-16 hours
Tips: Use this broth as a base for soups, stews, or risottos. You can also store it in the fridge for up to 5 days or freeze for later use.
Fermented sauerkraut with caraway seeds
Transform cabbage into a tangy, probiotic-rich condiment by fermenting it with caraway seeds. This recipe yields a delicious accompaniment to many dishes.
Ingredients:
– 5 lbs (2.3 kg) of green or red cabbage, shredded
– 1/4 cup (60 ml) of kosher salt
– 1 tablespoon of caraway seeds
– 1 tablespoon of water
Instructions:
1. In a large bowl, combine the shredded cabbage and kosher salt. Massage the salt into the cabbage until it begins to soften and release its juices.
2. Pack the cabbage mixture into a fermentation vessel or a jar with a wide mouth, pressing down firmly to remove any air pockets.
3. Sprinkle the caraway seeds over the top of the cabbage.
4. Add the water to the jar, making sure that the cabbage is covered by about an inch (2.5 cm) of liquid.
5. Cover the jar with a cloth or paper towel, and let it ferment at room temperature (68°F/20°C) for 3-6 weeks. Check on the sauerkraut every few days to ensure it’s not developing any mold.
Cooking Time:
– Fermentation time: 3-6 weeks
Gut-healing chicken soup with zucchini
This nourishing soup recipe is designed to support gut health by incorporating anti-inflammatory ingredients like turmeric and ginger, while also providing a boost of vitamins and minerals from the zucchini. This comforting and easy-to-make dish is perfect for a quick lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 medium zucchinis, sliced
– 4 cups chicken broth (homemade or store-bought)
– 1/2 cup diced carrots
– 1/2 cup diced celery
– 1 tsp ground turmeric
– 1 tsp ground ginger
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the chicken, zucchini, carrots, and celery in a little bit of oil until the vegetables are tender.
2. Add the chicken broth, turmeric, and ginger to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
3. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 30-40 minutes
Pan-fried salmon with garlic and dill
Add a flavorful twist to your salmon dish with this simple and delicious pan-frying recipe.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 tablespoon fresh dill, chopped
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. Season the salmon fillets with salt and pepper.
3. Add the minced garlic to the pan and sauté for 30 seconds until fragrant.
4. Place the salmon fillets in the pan, skin side up (if they have skin).
5. Cook for 3-4 minutes on the first side, or until the salmon develops a nice sear.
6. Flip the salmon over and cook for an additional 2-3 minutes, or until cooked through to your desired level of doneness.
7. Remove from heat and sprinkle with chopped fresh dill.
8. Serve immediately.
Cooking Time: 10-12 minutes
Roasted butternut squash soup
Roasted Butternut Squash Soup Recipe
Transform the flavors of fall into a warm and comforting bowl with this simple recipe. Roasting the squash brings out its natural sweetness, while aromatics like onion and garlic add depth to this velvety soup.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh herbs like parsley or sage for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss squash with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
3. In a large pot, sauté onion and garlic in a little oil until softened.
4. Add roasted squash, broth, and cream (if using). Bring to a simmer.
5. Purée soup with an immersion blender or regular blender.
6. Season to taste and serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Grass-fed beef patties with caramelized onions
Elevate your burgers with the rich flavor of grass-fed beef and sweet, caramelized onions. This simple recipe brings out the best in both ingredients.
Ingredients:
– 1 lb grass-fed ground beef
– 1 large onion, thinly sliced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: your favorite burger toppings
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. In a large skillet, cook the sliced onions over low heat for 30-40 minutes, stirring occasionally, until they’re dark golden brown and caramelized.
3. Meanwhile, form the ground beef into 4-6 patties, depending on desired size.
4. Season the patties with salt and pepper to taste.
5. Grill the patties for 4-5 minutes per side, or until they reach your desired level of doneness.
6. Assemble the burgers by placing a cooked patty on each bun, topping with caramelized onions and any other desired toppings.
Cooking Time: 30-40 minutes (onions), 8-12 minutes (burgers)
Baked cod with lemon and ghee
Elevate your seafood game with this simple yet impressive baked cod recipe, infused with the brightness of lemon and richness of ghee.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup ghee or clarified butter, melted
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle melted ghee over the cod, then sprinkle with lemon juice, garlic, salt, and pepper.
5. Drizzle olive oil over the top.
6. Bake for 12-15 minutes or until the cod is cooked through and flakes easily.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Homemade probiotic yogurt
Create a delicious and healthy probiotic yogurt with just a few simple ingredients and minimal effort. This recipe uses live cultures to ferment the milk, giving you a creamy and tangy treat that’s packed with beneficial bacteria.
Ingredients:
– 1 quart (960 ml) whole milk
– 1/4 cup (60 g) plain yogurt with active cultures (store-bought or previous batch)
– Optional: sweetener (honey, maple syrup, or sugar), flavorings (vanilla, cinnamon, etc.)
Instructions:
1. Heat the milk to 180°F (82°C) in a saucepan.
2. Let the milk cool to 110°F (43°C) to create an environment suitable for bacterial growth.
3. Mix in the active culture yogurt and stir gently to combine.
4. Pour the mixture into a clean glass jar or container with a tight-fitting lid.
5. Incubate the yogurt at room temperature (70-75°F/21-24°C) for 6-8 hours, or until it reaches your desired thickness and tanginess.
6. Chill in the refrigerator to set and thicken before serving.
Cooking Time: 6-8 hours
Cauliflower rice with turmeric and ginger
This recipe transforms cauliflower into a delicious and nutritious “rice” dish, infused with the warm, comforting flavors of turmeric and ginger. Perfect as a side or added to your favorite stir-fry or curry.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1-inch piece of fresh ginger, grated
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. In a large bowl, toss cauliflower with olive oil, onion, garlic, turmeric, and ginger until well coated.
4. Spread on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
5. Season with salt and pepper to taste.
6. Serve hot as a side dish or add to your favorite recipes.
Cooking Time: 20-25 minutes
Slow-cooked lamb stew with carrots
A hearty and comforting stew that’s perfect for a cold winter’s day, this slow-cooked lamb stew is infused with the sweetness of carrots and the richness of lamb.
Ingredients:
– 1 pound boneless lamb shoulder or shanks
– 2 medium carrots, peeled and chopped
– 2 cloves garlic, minced
– 1 onion, chopped
– 1 cup lamb broth or beef broth
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat your slow cooker to low heat.
2. In a large skillet, brown the lamb in a little oil until browned on all sides. Remove from heat and set aside.
3. Add the chopped onion, garlic, and carrots to the skillet and cook until the vegetables are tender.
4. Transfer the lamb, vegetables, broth, tomato paste, thyme, salt, and pepper to the slow cooker.
5. Cook for 8-10 hours or until the lamb is tender.
Cooking Time: 8-10 hours (slow cooker)
GAPS-friendly pumpkin pancakes
Nourishing breakfast pancakes that combine the warmth of pumpkin with a hint of spice and a touch of sweetness, perfect for a GAPS-friendly morning start.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut flour
– 1/4 cup pumpkin puree
– 3 large eggs
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1 tablespoon honey or maple syrup (optional)
– Melted ghee or coconut oil for cooking
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a large bowl, combine almond flour, coconut flour, pumpkin puree, eggs, salt, cinnamon, and nutmeg. Mix until smooth.
3. If desired, add honey or maple syrup and mix well.
4. Using 1/4 cup measuring cups, scoop batter onto the skillet or griddle.
5. Cook for 2-3 minutes or until bubbles appear on surface and edges start to dry.
6. Flip pancakes and cook for an additional 1-2 minutes or until golden brown.
7. Serve warm with melted ghee or coconut oil, and enjoy!
Cooking Time: Approximately 8-10 minutes per batch.
Braised chicken thighs with mushrooms
This comforting dish is a perfect way to warm up on a chilly day, with tender chicken thighs and earthy mushrooms slow-cooked in a rich sauce. With minimal effort, you’ll be rewarded with a flavorful meal that’s sure to please even the pickiest eaters.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 1 tablespoon olive oil
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup red wine (optional)
– 2 tablespoons tomato paste
– Salt and pepper to taste
Instructions:
1. Preheat oven to 300°F (150°C).
2. Heat oil in a large Dutch oven over medium-high heat. Brown the chicken thighs, then set aside.
3. Add mushrooms, onion, and garlic; cook until tender, about 5 minutes.
4. Add chicken broth, wine (if using), tomato paste, salt, and pepper. Stir to combine.
5. Return the chicken to the pot and cover with a lid. Braise for 30-40 minutes or until the chicken is cooked through.
6. Serve hot, garnished with fresh parsley or thyme if desired.
Cooking Time: 30-40 minutes
Fermented beet kvass
Kvass is a traditional Eastern European fermented beverage made from rye bread or vegetables. This recipe for Fermented Beet Kvass combines the earthy sweetness of beets with the tanginess of fermentation.
Ingredients:
– 2 lbs cooked and peeled beets
– 1 cup water
– 1/4 cup sugar
– 1/2 teaspoon active dry yeast (such as brewer’s yeast or champagne yeast)
– 1/4 teaspoon salt
Instructions:
1. Combine the cooked beets, water, sugar, and yeast in a large bowl. Mix well to create a smooth batter.
2. Transfer the mixture to a sanitized glass jar or container with a wide mouth. Cover the jar with cheesecloth or a coffee filter to allow for air exchange.
3. Place the jar in a cool, dark place (around 68°F to 72°F) and let it ferment for 5-7 days, shaking the jar daily.
4. After 5-7 days, strain the liquid from the solids and transfer it to another sanitized container. Discard the sediment.
5. Store the kvass in the refrigerator to slow down fermentation and halt carbonation.
Cooking Time:
– Fermentation time: 5-7 days
– Storage time: indefinitely (though best consumed within a few months)
Zucchini noodles with avocado pesto
A creamy and nutritious twist on traditional pasta, this recipe combines the best of summer produce with a rich and tangy sauce. Perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– 1/2 lemon, juiced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a blender or food processor, combine the avocado, basil leaves, garlic, and lemon juice. Blend until smooth.
3. Cook the zucchini noodles according to package instructions or sauté in a little olive oil for 2-3 minutes.
4. Toss the cooked noodles with the avocado pesto sauce. Season with salt, pepper, and Parmesan cheese (if using).
5. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Bone marrow roasted with sea salt
This recipe celebrates the rich flavor of bone marrow, elevated by the simplicity of roasted sea salt. Perfect as an appetizer or snack, this dish is sure to impress.
Ingredients:
– 2-3 beef or veal bones (preferably with a good amount of marrow)
– 1/4 cup kosher salt
– 2 tbsp extra-virgin olive oil
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Place the bones on a baking sheet lined with parchment paper.
3. Sprinkle the sea salt evenly over the bones, making sure each one is coated.
4. Drizzle the olive oil over the bones, ensuring they’re well-coated.
5. Roast the bones in the preheated oven for 30-40 minutes, or until the marrow is tender and slightly caramelized.
6. Remove from the oven and let it cool slightly before serving.
Cooking Time: 30-40 minutes
Ginger-turmeric chicken broth
Warm up with this nourishing and flavorful chicken broth infused with the anti-inflammatory properties of ginger and turmeric.
Ingredients:
– 2 lbs boneless, skinless chicken breast or thighs
– 4 cups chicken broth
– 1-inch piece of fresh ginger, peeled and sliced
– 1 tsp ground turmeric
– 1/2 tsp black pepper
– Salt to taste (optional)
Instructions:
1. In a large pot, combine chicken, chicken broth, sliced ginger, turmeric, and black pepper.
2. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer for 30 minutes.
3. Remove the pot from the heat and let it cool slightly.
4. Strain the broth through a fine-mesh sieve into a clean pot or bowl. Discard the solids.
5. Season with salt to taste (if using).
6. Serve hot, garnished with sliced green onions or a sprinkle of turmeric, if desired.
Cooking Time: 30 minutes
Pan-seared duck breast with rosemary
This recipe showcases the rich flavor of duck breast paired with the piney aroma of rosemary, resulting in a tender and savory dish perfect for special occasions.
Ingredients:
– 4 duck breasts (6 oz each)
– 2 tbsp olive oil
– 4 sprigs of fresh rosemary, chopped
– Salt and pepper to taste
Instructions:
1. Preheat the skillet over medium-high heat.
2. Season the duck breasts with salt and pepper.
3. Add the olive oil to the skillet and sear the duck breasts for 2-3 minutes on each side, or until cooked through.
4. Remove the duck from the skillet and set aside.
5. Reduce the heat to medium and add the chopped rosemary to the skillet.
6. Cook the rosemary for 1 minute, stirring frequently, until fragrant.
7. Serve the duck breasts with the rosemary sauce spooned over the top.
Cooking Time: 12-15 minutes
Roasted Brussels sprouts with bacon
Roasted Brussels Sprouts with Bacon: A Delicious Twist on a Classic Vegetable
This recipe brings together the earthy sweetness of Brussels sprouts and the smoky savory flavor of bacon, creating a harmonious balance that will leave you wanting more. Perfect as a side dish or added to your favorite meal.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 6 slices of bacon, cut into 1-inch pieces
– 2 tablespoons olive oil
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
3. Spread the Brussels sprouts on a baking sheet in a single layer.
4. Cook for 20-25 minutes or until tender and caramelized.
5. While the Brussels sprouts are cooking, place the bacon pieces on a separate baking sheet.
6. Bake the bacon for 15-20 minutes or until crispy.
7. Remove the Brussels sprouts from the oven and toss with the cooked bacon.
Cooking Time: 35-40 minutes
GAPS legal banana nut muffins
A delicious and nutritious treat that’s perfect for a GAPS diet breakfast or snack.
Ingredients:
– 3 ripe bananas, mashed
– 1/2 cup almond flour
– 1/4 cup coconut sugar
– 1/4 cup unsalted butter, melted
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– 1/2 cup chopped walnuts
Instructions:
1. Preheat oven to 350°F (180°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine mashed bananas, almond flour, coconut sugar, melted butter, eggs, vanilla extract, baking soda, and salt. Mix until smooth.
3. Fold in chopped walnuts.
4. Divide batter evenly among muffin cups.
5. Bake for 20-25 minutes or until tops are golden brown.
Cooking Time: 20-25 minutes
Yield: 12 muffins
Herbed roasted chicken with lemon
Elevate your roasted chicken game with this simple yet impressive recipe that combines the brightness of lemon with the earthiness of herbs. This dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tbsp chopped fresh thyme
– 2 cloves garlic, minced
– 1 lemon, juiced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken and pat dry with paper towels.
3. In a small bowl, mix together olive oil, rosemary, thyme, garlic, 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 squeeze the lemon juice over it.
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
Summary
Discover 20 nutritious recipes that align with the Gut and Psychology Syndrome (GAPS) diet, designed to promote healing and gut health. From slow-cooked beef bone broth to fermented sauerkraut and baked cod with lemon and ghee, these recipes showcase the use of whole foods, probiotics, and healthy fats. Find comfort in gut-healing chicken soup with zucchini, or indulge in GAPS-friendly pumpkin pancakes. This comprehensive collection also includes recipes for slow-cooked lamb stew, roasted butternut squash soup, and more. Perfect for those looking to improve their overall well-being and alleviate symptoms of digestive issues.
