20 Nutritious GAPS Diet Recipes for Healing

Balancing delicious meals with gut-healing nutrition doesn’t have to feel restrictive! If you’re following the GAPS diet for digestive wellness, we’ve gathered 20 flavorful recipes that make healing feel like a treat. From comforting soups to satisfying main dishes, these kitchen-tested favorites will nourish your body while delighting your taste buds. Let’s dive into these wholesome creations that prove therapeutic eating can be absolutely delicious!

Slow-cooked beef bone broth

Whew, let’s talk about the liquid gold that is slow-cooked beef bone broth—the kind of magical elixir that turns a dreary Tuesday into a cozy hug from your grandma (if your grandma was a culinary wizard). This isn’t just broth; it’s a 12-hour simmering symphony of flavor that’ll make your kitchen smell like a five-star restaurant and your soul feel nourished from the inside out. Trust me, once you taste this rich, gelatinous wonder, you’ll never look at store-bought broth the same way again.

Ingredients

– 4 pounds beef marrow bones (I always ask my butcher for the meatiest ones—more flavor!)
– 2 large yellow onions, quartered (skins on for that gorgeous amber color)
– 3 large carrots, chopped into 2-inch chunks (the sweet ones are my favorite)
– 4 celery stalks, chopped into 2-inch pieces (leaves included for extra herbaceous notes)
– 8 cloves garlic, smashed (don’t be shy—garlic is life)
– 2 tablespoons apple cider vinegar (the good stuff helps extract all that bone goodness)
– 1 tablespoon whole black peppercorns (freshly cracked is ideal, but I won’t judge)
– 3 fresh bay leaves (dried works in a pinch, but fresh adds a subtle floral note)
– 2 sprigs fresh thyme (my go-to herb for broth—rosemary can be too overpowering)
– 1 gallon cold filtered water (tap water sometimes adds off-flavors, so I avoid it)

Instructions

1. Preheat your oven to 425°F and arrange the beef bones in a single layer on a large rimmed baking sheet.
2. Roast the bones for 30 minutes until they’re deeply browned and fragrant—this step builds incredible flavor through caramelization.
3. Carefully transfer the hot bones to your largest stockpot using tongs.
4. Add the quartered onions, chopped carrots, celery chunks, and smashed garlic to the pot.
5. Pour in the apple cider vinegar—this acidity helps pull minerals from the bones.
6. Add the black peppercorns, bay leaves, and fresh thyme sprigs.
7. Cover everything with 1 gallon of cold filtered water, ensuring all ingredients are submerged.
8. Bring the pot to a rolling boil over high heat, then immediately reduce to the lowest possible simmer.
9. Partially cover the pot with a lid and simmer for 12 hours—set a timer because patience is key here.
10. Skim off any foam that rises to the surface during the first hour of cooking for a clearer broth.
11. After 12 hours, remove the pot from heat and let it cool slightly until safe to handle.
12. Strain the broth through a fine-mesh sieve into a large bowl, pressing gently on the solids.
13. Discard the bones and vegetables—they’ve given all their flavor already.
14. Let the broth cool completely at room temperature before refrigerating.
15. Once chilled, skim the solidified fat from the surface—save it for cooking if you’re fancy.

Dang, that broth will be so rich and gelatinous it practically jiggles with joy when chilled. The deep beefy flavor sings with subtle sweetness from the carrots and that hint of thyme—it’s liquid comfort in a mug. Try sipping it straight with a pinch of sea salt, or use it as the base for the most incredible French onion soup that’ll make your friends weep with happiness.

Fermented sauerkraut with caraway seeds

Mmm, who knew that cabbage could become this tangy, crunchy superstar? This fermented sauerkraut with caraway seeds is basically cabbage’s glow-up story—transforming from humble veggie to probiotic powerhouse with just a little patience and a whole lot of flavor. Get ready to impress your gut and your taste buds with this ridiculously simple yet wildly delicious homemade ferment.

Ingredients

• 1 medium green cabbage (about 2 pounds) – go for one that feels heavy for its size, like it’s hiding secrets
• 1 tablespoon caraway seeds – these tiny flavor torpedoes are non-negotiable for that classic sauerkraut vibe
• 1 ½ tablespoons fine sea salt – not iodized, because our little microbial friends are picky eaters

Instructions

1. Remove any wilted outer leaves from your 1 medium green cabbage and set aside 1 nice large leaf for later.
2. Cut the cabbage into quarters and remove the core with a sharp knife—be ruthless, that tough center has no place in our ferment party.
3. Thinly slice all cabbage quarters into shreds about ⅛-inch thick using a mandoline or your sharpest knife skills.
4. Transfer all sliced cabbage to a large non-reactive bowl (glass or stainless steel only—no metal drama allowed).
5. Sprinkle 1 ½ tablespoons fine sea salt evenly over the cabbage and massage vigorously for 5-7 minutes until the cabbage becomes limp and releases plenty of liquid.
6. Add 1 tablespoon caraway seeds to the bowl and mix thoroughly with your hands to distribute evenly throughout the cabbage.
7. Pack the salted cabbage mixture tightly into a clean 1-quart mason jar, pressing down firmly with your fist to eliminate air pockets.
8. Pour any remaining cabbage liquid from the bowl into the jar until the cabbage is completely submerged—this brine is your fermentation security blanket.
9. Fold your reserved cabbage leaf and press it directly on top of the shredded cabbage to create a protective layer that keeps everything underwater.
10. Seal the jar loosely (don’t tighten completely—those CO2 bubbles need an escape route) and place it in a cool, dark spot at 65-72°F for 14-21 days.
11. Check your sauerkraut daily, pressing down any floating bits with a clean spoon and watching for bubbles (that’s the good stuff happening).
12. After 14 days, taste a small spoonful—when it reaches your preferred tanginess level, transfer to the refrigerator to slow fermentation.

Brace yourself for that satisfying crunch and tangy zing that makes store-bought sauerkraut taste like amateur hour. The caraway seeds work their earthy magic throughout, creating layers of flavor that evolve with every bite. Try it piled high on a bratwurst, stirred into potato salad, or honestly, just straight from the jar when nobody’s watching—we won’t judge.

Gut-healing chicken soup with zucchini

Nourishing your gut has never been this deliciously rebellious! This chicken soup ditches the boring broth narrative and brings zucchini to the party like it’s the life of the gut-health fiesta. Get ready to simmer your way to happy tummy vibes with this cozy, flavor-packed bowl of comfort.

Ingredients

• 1 tablespoon extra virgin olive oil (my go-to for that fruity kick)
• 1 medium yellow onion, diced (because tears are just flavor in disguise)
• 2 cloves garlic, minced (the more, the merrier, I say!)
• 1 pound boneless, skinless chicken thighs (they stay juicier than breasts, trust me)
• 6 cups chicken broth (homemade if you’re fancy, boxed if you’re smart)
• 2 medium zucchinis, chopped into half-moons (don’t let them get mushy!)
• 1 teaspoon dried thyme (rub it between your palms to wake it up)
• 1/2 teaspoon sea salt (start here, you can always add more later)
• 1/4 teaspoon black pepper (freshly ground for maximum zing)

Instructions

1. Heat 1 tablespoon of extra virgin olive oil in a large pot over medium heat until it shimmers, about 1 minute.
2. Add 1 diced medium yellow onion and cook, stirring occasionally, until translucent and slightly golden, about 5-7 minutes.
3. Stir in 2 minced garlic cloves and cook for 1 minute until fragrant—don’t let it brown! (Tip: Burnt garlic tastes bitter, so keep it moving.)
4. Place 1 pound of boneless, skinless chicken thighs in the pot and cook for 3 minutes per side until lightly browned.
5. Pour in 6 cups of chicken broth, scraping the bottom of the pot to lift any browned bits for extra flavor.
6. Add 1 teaspoon of dried thyme, 1/2 teaspoon of sea salt, and 1/4 teaspoon of black pepper, then bring to a boil.
7. Reduce heat to low, cover the pot, and simmer for 20 minutes until the chicken is cooked through and tender. (Tip: Simmering, not boiling, keeps the chicken juicy.)
8. Remove the chicken thighs with tongs, let them cool for 2 minutes, then shred them with two forks.
9. Return the shredded chicken to the pot and add 2 chopped medium zucchinis.
10. Simmer uncovered for 5-7 minutes until the zucchini is just tender but still bright green. (Tip: Overcooked zucchini turns soggy, so watch the clock!)

Glory in that silky broth hugging tender chicken and crisp-tender zucchini—it’s like a warm hug for your insides. Serve it with a crusty bread for dipping or top with fresh parsley if you’re feeling extra. This soup tastes even better the next day, if you can resist eating it all at once!

Pan-fried salmon with garlic and dill

Miraculously, this pan-fried salmon with garlic and dill transforms from “I can’t cook fish” to “I’m a seafood superstar” in under 15 minutes—no magical powers required, just a hot pan and the confidence to make your kitchen smell incredible.

Ingredients

• 2 salmon fillets (about 6 oz each, skin-on for that perfect crispy texture)
• 3 tbsp extra virgin olive oil (my go-to for that fruity kick)
• 4 garlic cloves (minced—don’t be shy, garlic is the MVP here)
• 2 tbsp fresh dill (chopped, because dried dill just doesn’t hit the same)
• 1 tsp lemon juice (freshly squeezed, please—bottled lemon juice is a culinary crime)
• ½ tsp salt (I prefer kosher salt for even distribution)
• ¼ tsp black pepper (freshly ground for maximum flavor)

Instructions

1. Pat the salmon fillets completely dry with paper towels—this is crucial for getting that beautiful sear instead of a sad steam.
2. Season both sides of the salmon evenly with salt and black pepper.
3. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until it shimmers, about 2 minutes.
4. Place salmon skin-side up in the hot skillet and cook for 4-5 minutes until a golden-brown crust forms on the bottom.
5. Flip salmon carefully using a spatula and cook skin-side down for another 3-4 minutes until the skin is crispy.
6. Reduce heat to medium and add remaining 1 tablespoon of olive oil to the pan.
7. Add minced garlic and cook for 30 seconds until fragrant but not browned—burnt garlic is the enemy of good flavor.
8. Sprinkle fresh dill over the salmon and around the pan.
9. Drizzle lemon juice over the fillets and gently tilt the pan to distribute the juices.
10. Cook for 1 final minute to let the flavors meld together.
11. Remove from heat and transfer salmon to plates immediately to prevent overcooking.

Fantastically flaky salmon meets crispy skin in this garlicky masterpiece that practically begs to be served over creamy mashed potatoes or alongside roasted asparagus. The dill adds that fresh, herby punch that cuts through the richness, making every bite feel like you’ve unlocked some secret chef-level achievement without the culinary school debt.

Roasted butternut squash soup

Fabulously cozy and ridiculously easy, this roasted butternut squash soup is basically autumn in a bowl—if autumn decided to wear fuzzy socks and binge-watch comfort shows. It’s the culinary equivalent of a warm hug, minus the awkward small talk.

Ingredients

– 1 large butternut squash (about 3 lbs), peeled and cubed—don’t skip the peeling, unless you enjoy chewing on leather
– 2 tbsp extra virgin olive oil, my go-to for roasting because it adds a fruity kick
– 1 medium yellow onion, diced—I cry every time, but it’s worth it
– 2 cloves garlic, minced (fresh only, none of that jarred nonsense)
– 4 cups vegetable broth, low-sodium so you control the salt
– 1/2 cup heavy cream, because life’s too short for skimpy soup
– 1 tsp smoked paprika, for that smoky whisper
– 1/2 tsp ground nutmeg, a pinch of warmth
– Salt and black pepper, to your heart’s content

Instructions

1. Preheat your oven to 400°F—get it nice and toasty.
2. Toss the cubed butternut squash with 1 tbsp olive oil on a baking sheet, spreading it in a single layer for even roasting.
3. Roast the squash for 25–30 minutes, until the edges are caramelized and a fork pierces it easily—this deepens the flavor, trust me.
4. While the squash roasts, heat the remaining 1 tbsp olive oil in a large pot over medium heat.
5. Sauté the diced onion for 5–7 minutes, until translucent and fragrant—stir occasionally to avoid burning.
6. Add the minced garlic and cook for 1 minute more, just until golden but not browned to prevent bitterness.
7. Pour in the vegetable broth and bring to a gentle boil, then reduce heat to a simmer.
8. Add the roasted squash, smoked paprika, nutmeg, salt, and pepper to the pot.
9. Simmer everything together for 10 minutes, allowing the flavors to meld.
10. Carefully transfer the mixture to a blender (or use an immersion blender) and blend until completely smooth—tip: blend in batches if needed to avoid soup explosions.
11. Return the blended soup to the pot and stir in the heavy cream over low heat for 2–3 minutes, just until warmed through.
12. Taste and adjust seasoning with more salt or pepper if desired.

Perfectly velvety with a hint of smokiness, this soup is a flavor party in your mouth. Serve it with a drizzle of cream or crusty bread for dipping—it’s so good, you might just skip the main course.

Grass-fed beef patties with caramelized onions

Aren’t you tired of boring burgers that taste like cardboard with ketchup? Let’s elevate your patty game with grass-fed beef that actually tastes like something, topped with onions so sweet they’ll make you forget dessert exists. This isn’t just dinner—it’s a flavor revolution in patty form.

Ingredients

– 1 lb grass-fed ground beef (the good stuff, none of that mystery meat)
– 2 large yellow onions, thinly sliced (trust me, you’ll want extra)
– 2 tbsp olive oil (my go-to for that perfect sizzle)
– 1 tsp salt (don’t be shy, it brings out all the flavors)
– 1/2 tsp black pepper (freshly ground if you’re feeling fancy)
– 4 burger buns (toasted, because nobody likes a soggy bottom)

Instructions

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat until it shimmers.
2. Add sliced onions to the skillet and cook for 2 minutes, stirring to coat them in oil.
3. Reduce heat to low and continue cooking onions for 25-30 minutes, stirring every 5 minutes until they turn deep golden brown.
4. While onions cook, gently mix ground beef with salt and pepper in a bowl—don’t overwork it or you’ll get tough patties.
5. Divide the beef mixture into 4 equal portions and form into 3/4-inch thick patties.
6. Make a slight indentation in the center of each patty with your thumb to prevent bulging during cooking.
7. Heat remaining tablespoon of olive oil in a separate skillet over medium-high heat until smoking hot.
8. Place patties in the hot skillet and cook for 4 minutes without moving them to develop a proper crust.
9. Flip patties and cook for another 3-4 minutes until internal temperature reaches 160°F on an instant-read thermometer.
10. Remove patties from heat and let them rest for 3 minutes—this keeps all those delicious juices inside.
11. Toast burger buns in the same skillet for 1-2 minutes until lightly golden around the edges.
12. Assemble burgers by placing patties on bottom buns and topping generously with caramelized onions.

Ultimate satisfaction comes from that perfect crust meeting the sweet onion jam, creating a texture symphony in every bite. Serve these beauties with crispy sweet potato fries for maximum crunch contrast, or go full indulgence mode by adding melted sharp cheddar for that extra oomph.

Baked cod with lemon and ghee

Alright, folks, are you ready to meet your new weeknight superhero? A baked cod so ridiculously easy and delicious, it might just replace your go-to takeout order—without the guilt or the awkward small talk with the delivery person.

Ingredients

– 1.5 lbs cod fillets (thawed if frozen—trust me, nobody likes icy fish)
– 3 tbsp ghee (butter’s fancy, clarified cousin that won’t burn on you)
– 1 large lemon (we’re using both zest and juice, so make it a juicy one)
– 3 cloves garlic, minced (fresh only, please—the jarred stuff cries in the cupboard)
– 1 tsp smoked paprika (for that subtle smokiness that says “I know what I’m doing”)
– 1/2 tsp black pepper (freshly ground if you’re feeling extra)
– 1/4 tsp sea salt (flaky is my preference for texture)
– 2 tbsp fresh parsley, chopped (because green confetti makes everything better)

Instructions

1. Preheat your oven to 400°F—this ensures your cod gets that perfect flaky texture without drying out.
2. Pat the cod fillets completely dry with paper towels; this is my secret tip for getting a beautiful sear instead of a steam.
3. Place the dried cod fillets in a single layer in a baking dish lightly greased with 1 tablespoon of the ghee.
4. Zest the entire lemon directly over the cod fillets, then slice the lemon in half.
5. Squeeze the juice from one lemon half evenly over the fish, reserving the other half for later.
6. In a small microwave-safe bowl, melt the remaining 2 tablespoons of ghee for 20 seconds until liquid.
7. Stir the minced garlic, smoked paprika, black pepper, and sea salt into the melted ghee until fully combined.
8. Brush the ghee-spice mixture evenly over the top and sides of each cod fillet.
9. Bake the cod at 400°F for 12–15 minutes, until the flesh is opaque and flakes easily with a fork—another pro tip: check at 12 minutes to avoid overcooking.
10. Remove the baking dish from the oven and let the cod rest for 3 minutes—this allows the juices to redistribute.
11. Squeeze the remaining lemon half over the top and sprinkle with fresh parsley before serving.

Now, let’s talk results. Nothing beats the tender, buttery flakes of cod that practically melt on your tongue, balanced by the bright zing of lemon and rich ghee. Serve it over a bed of quinoa for a healthy twist, or go all-in with crispy roasted potatoes to soak up every last drop of that glorious pan sauce.

Homemade probiotic yogurt

So, you want to make yogurt that’s so good it practically winks at you from the jar? Forget those sad, store-bought tubs—we’re crafting probiotic-packed magic right in your kitchen, with just two ingredients and a sprinkle of patience.

Ingredients

• 4 cups whole milk (the creamier, the dreamier—I swear by organic for that velvety texture)
• 2 tablespoons plain yogurt with live cultures (your starter squad! Pick one you love, because it sets the flavor vibe)

Instructions

1. Pour 4 cups of whole milk into a heavy-bottomed saucepan.
2. Heat the milk over medium heat, stirring occasionally, until it reaches 180°F on a kitchen thermometer—this pasteurizes it and gives the yogurt a thicker set.
3. Remove the saucepan from heat and let the milk cool to 110°F, which takes about 30–45 minutes; test by dipping a clean finger in—it should feel warm, not hot.
4. Tip: Speed up cooling by placing the saucepan in an ice bath, but don’t rush it too much or the cultures might throw a fit!
5. Whisk 2 tablespoons of plain yogurt into the cooled milk until fully blended and no streaks remain.
6. Pour the mixture into a clean glass jar or container with a lid.
7. Cover the jar and wrap it in a thick towel or place it in a turned-off oven with the light on to maintain a cozy 100–110°F.
8. Let it ferment undisturbed for 6–10 hours; longer fermentation (up to 12 hours) makes it tangier, so peek at the 6-hour mark to check your preferred zest level.
9. Tip: For extra-creamy yogurt, strain it through cheesecloth for 1–2 hours after fermenting—it’s like giving your yogurt a spa day!
10. Once set, refrigerate the yogurt for at least 4 hours to halt fermentation and firm it up.

Who knew something so simple could taste so luxe? This yogurt comes out silky and subtly tangy, perfect for swirling with honey and berries or sneaking into smoothies for a gut-happy boost. Get creative—layer it in parfaits or use it as a base for herby dips; it’s your probiotic playground!

Cauliflower rice with turmeric and ginger

Unbelievably, this golden-hued cauliflower rice will make you forget all about those boring grain-based sides—it’s like your taste buds won the lottery without even buying a ticket! Turmeric and ginger team up for a flavor fiesta that’ll have you wondering why you ever settled for plain old rice in the first place. Seriously, this dish brings more excitement to your plate than a surprise party you actually wanted to attend.

Ingredients

– 1 large head of cauliflower, riced (about 4 cups—trust me, fresh is best, but frozen works in a pinch if you’re in a hurry)
– 2 tablespoons extra virgin olive oil (my go-to for that fruity kick)
– 1 tablespoon freshly grated ginger (don’t you dare use the powdered stuff—it’s like comparing a high-five to a handshake)
– 1 teaspoon ground turmeric (for that sunshine-yellow glow)
– 1/2 teaspoon kosher salt (I always use this for even seasoning)
– 1/4 teaspoon black pepper (freshly ground, because life’s too short for pre-ground dust)
– 2 tablespoons chopped fresh cilantro (optional, but it adds a pop of freshness that’s totally worth it)

Instructions

1. Cut the cauliflower into florets, then pulse in a food processor until it resembles rice-like crumbs—about 10-15 pulses, but don’t overdo it or you’ll end up with mush (tip: work in batches if your processor is small to avoid uneven texture).
2. Heat the extra virgin olive oil in a large skillet over medium heat for 1-2 minutes until it shimmers.
3. Add the freshly grated ginger and sauté for 1 minute until fragrant—it should smell warm and spicy, not burnt.
4. Stir in the ground turmeric, kosher salt, and black pepper, and cook for 30 seconds to bloom the spices.
5. Add the riced cauliflower to the skillet and toss to coat evenly with the spiced oil.
6. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but still has a slight bite (tip: avoid overcooking to keep it from getting soggy).
7. Remove the skillet from heat and stir in the chopped fresh cilantro if using.
8. Let it sit for 2 minutes off the heat to allow flavors to meld (tip: this resting time makes a difference—patience is a virtue, even in cooking!).

Oh, the final dish boasts a fluffy texture with just enough crunch to keep things interesting, and the turmeric-ginger duo delivers a warm, earthy kick that’s downright addictive. Serve it alongside grilled chicken for a healthy weeknight dinner, or pile it into lettuce wraps for a low-carb lunch that’ll make your coworkers jealous.

Slow-cooked lamb stew with carrots

Fabulously cozy and ridiculously easy, this slow-cooked lamb stew is basically a warm hug in a bowl—perfect for when you want to feel fancy without actually doing much work. It’s the kind of dish that makes your house smell like a five-star restaurant while you binge-watch your favorite show. Trust me, your future self will thank you for this one.

Ingredients

– 2 lbs lamb shoulder, cut into 1-inch cubes (get the good stuff—it’s worth it!)
– 1 tbsp extra virgin olive oil (my go-to for that fruity kick)
– 1 large yellow onion, chopped (no tears, I promise—chill it first!)
– 4 cloves garlic, minced (fresh only, please—jarred garlic is a crime)
– 4 large carrots, sliced into ½-inch rounds (the chunkier, the better for texture)
– 2 cups beef broth (low-sodium so you control the salt)
– 1 tbsp tomato paste (the secret umami booster)
– 1 tsp dried thyme (crush it between your fingers to wake it up)
– Salt and black pepper (be generous—season in layers!)

Instructions

1. Pat the lamb cubes completely dry with paper towels—this ensures a gorgeous sear, not a steam.
2. Heat the olive oil in a large Dutch oven over medium-high heat until it shimmers, about 2 minutes.
3. Sear the lamb in a single layer, undisturbed, for 4 minutes per side until deeply browned—don’t crowd the pan or you’ll boil the meat!
4. Transfer the lamb to a plate, leaving the drippings in the pot—those browned bits are flavor gold.
5. Add the onion to the pot and sauté for 5 minutes until softened and lightly golden.
6. Stir in the garlic and cook for 1 minute until fragrant—burnt garlic is bitter, so watch it closely.
7. Add the carrots and cook for 3 minutes, stirring occasionally, to lightly caramelize them.
8. Stir in the tomato paste and cook for 1 minute to deepen its flavor—this step is non-negotiable for richness.
9. Pour in the beef broth, scraping the bottom of the pot to release all the stuck-on goodness.
10. Return the lamb to the pot, add the thyme, and season with 1 tsp salt and ½ tsp black pepper.
11. Bring the stew to a simmer, then reduce the heat to low, cover, and cook for 2 hours until the lamb is fork-tender.
12. Uncover and simmer for an additional 15 minutes to slightly thicken the broth—this is your chance to adjust seasoning if needed.

Buttery soft lamb melts into a savory-sweet broth, while the carrots hold their shape with a gentle bite. Serve it over creamy mashed potatoes or with crusty bread to soak up every last drop—leftovers taste even better the next day, if you’re patient enough to wait.

GAPS-friendly pumpkin pancakes

Nailed it—the perfect fall breakfast that won’t make your gut throw a tantrum! These GAPS-friendly pumpkin pancakes are here to save your cozy mornings with all the spice and none of the guilt. Let’s turn that pumpkin puree into fluffy, golden stacks of autumnal joy.

Ingredients

– 1 cup pumpkin puree (the real deal, not pie filling—trust me, your pancakes will thank you)
– 4 large eggs, preferably at room temp for easier mixing and fluffier results
– 1/4 cup coconut flour (it’s thirsty, so don’t be shy with the wet ingredients)
– 2 tbsp honey, because life’s too short for bland pancakes
– 1 tsp cinnamon (I always add an extra pinch for that warm hug in every bite)
– 1/2 tsp baking soda, the silent hero that gives these babies their lift
– 2 tbsp coconut oil, melted and cooled slightly—my go-to for that subtle tropical vibe
– A pinch of sea salt to balance the sweetness and make the flavors pop

Instructions

1. Crack the 4 room-temperature eggs into a large mixing bowl and whisk vigorously for 30 seconds until frothy.
2. Add 1 cup pumpkin puree, 2 tbsp honey, and 2 tbsp melted coconut oil to the eggs, and whisk until fully combined and smooth.
3. Sprinkle 1/4 cup coconut flour, 1 tsp cinnamon, 1/2 tsp baking soda, and a pinch of sea salt over the wet ingredients. Tip: Let the batter sit for 3 minutes after mixing—coconut flour needs time to absorb liquid and thicken properly.
4. Heat a non-stick skillet or griddle over medium heat (around 325°F) and lightly grease with coconut oil.
5. Pour 1/4 cup of batter onto the hot skillet for each pancake, spreading it slightly with the back of a spoon. Tip: Keep pancakes 2 inches apart to avoid merging into one giant pancake—unless that’s your goal, no judgment!
6. Cook for 3-4 minutes until the edges look set and bubbles form on the surface.
7. Flip each pancake carefully and cook for another 2-3 minutes until golden brown and firm to the touch. Tip: Resist pressing down with the spatula; you’ll squeeze out all the airy goodness.
8. Transfer cooked pancakes to a plate and repeat with remaining batter, regreasing the skillet as needed.

Keep these golden stacks warm under a towel, and watch as their subtly spiced, pumpkin-kissed flavor wins over even the pickiest eaters. I love serving them with a drizzle of extra honey and a side of crispy bacon for that sweet-savory showdown—because why choose when you can have both?

Braised chicken thighs with mushrooms

Crispy, juicy, and impossibly tender—these braised chicken thighs with mushrooms are basically a warm hug for your taste buds, the kind of dish that makes you wonder why you ever bothered with takeout. Seriously, your kitchen will smell like a five-star restaurant, and your family might just nominate you for chef of the year (no promises, but the aromas are persuasive). It’s comfort food with a fancy twist, minus the fuss.

Ingredients

• 4 bone-in, skin-on chicken thighs (because crispy skin is non-negotiable)
• 1 tbsp extra virgin olive oil (my go-to for that fruity kick)
• 8 oz cremini mushrooms, sliced (baby bellas work too—they’re earthy little gems)
• 1 medium yellow onion, diced (go for a sweet variety if you’re feeling fancy)
• 2 cloves garlic, minced (fresh is best—none of that jarred stuff!)
• 1 cup chicken broth (low-sodium lets you control the salt)
• 1/2 cup dry white wine (a splash for the pan, a sip for the cook—balance!)
• 1 tsp dried thyme (rub it between your fingers to wake up the flavor)
• Salt and black pepper (be generous—season like you mean it)
• 2 tbsp unsalted butter (for that silky, rich finish)
• 2 tbsp chopped fresh parsley (a bright pop at the end)

Instructions

1. Pat the chicken thighs dry with paper towels—this is my secret for ultra-crispy skin.
2. Season both sides of the chicken generously with salt and black pepper.
3. Heat the olive oil in a large oven-safe skillet over medium-high heat until it shimmers.
4. Place the chicken thighs skin-side down in the hot skillet.
5. Cook for 6–8 minutes without moving them, until the skin is golden brown and crispy.
6. Flip the chicken and cook for 2 more minutes, then transfer to a plate.
7. Add the mushrooms and onion to the same skillet—don’t wash it! Those browned bits are flavor gold.
8. Sauté for 5–7 minutes, until the mushrooms release their liquid and start to brown.
9. Stir in the garlic and dried thyme, cooking for just 30 seconds until fragrant.
10. Pour in the white wine, scraping up any stuck-on bits from the bottom of the pan.
11. Let the wine reduce by half, about 2–3 minutes—this cooks off the alcohol and concentrates the flavor.
12. Add the chicken broth and bring to a simmer.
13. Nestle the chicken thighs back into the skillet, skin-side up.
14. Transfer the skillet to a preheated 375°F oven and braise for 25–30 minutes, until the chicken is cooked through (165°F internal temp).
15. Remove the skillet from the oven and place the chicken on a clean plate.
16. Stir the butter into the mushroom sauce until melted and glossy—this emulsifies it for a velvety texture.
17. Sprinkle with fresh parsley right before serving.

Velvety sauce clings to every bite, with mushrooms that soak up all the savory goodness. Serve this over creamy mashed potatoes or polenta to catch every drop of that luxurious gravy, and watch it disappear faster than you can say “seconds, please!”

Fermented beet kvass

Naturally, we’re diving into the fizzy, funky world of fermented beet kvass—a drink that’s basically beets’ rebellious phase in a jar, bubbling with probiotic sass and a color that could out-dazzle a neon sign. It’s tangy, earthy, and surprisingly refreshing, like a health tonic that actually wants to party. Trust me, your gut (and your taste buds) will thank you for this vibrant adventure.

Ingredients

– 2 medium red beets, peeled and chopped into ½-inch cubes (go for the firm, unblemished ones—they’re less drama in the ferment)
– 1 tablespoon fine sea salt (I swear by this for consistent fermentation, no clumps allowed!)
– 4 cups filtered water, at room temperature (tap water’s chlorine can kill the fun microbes, so filtered is my non-negotiable)
– ¼ cup raw, unpasteurized apple cider vinegar (the “mother” in it gives our kvass a head start, like a microbial cheerleader)

Instructions

1. Combine the peeled, chopped beets and fine sea salt in a clean, ½-gallon glass jar.
2. Pour in the filtered water, leaving about 1 inch of headspace at the top of the jar.
3. Add the raw apple cider vinegar to the jar—this kickstarts fermentation and adds a subtle tang.
4. Stir the mixture vigorously with a wooden spoon for 30 seconds to dissolve the salt evenly (metal can interfere, so wood is my go-to).
5. Cover the jar with a cheesecloth or fermentation lid, secured with a rubber band, to allow gases to escape while keeping bugs out.
6. Place the jar in a cool, dark spot like a pantry, away from direct sunlight, at 65–75°F for 3–5 days.
7. Check the kvass daily, skimming off any surface foam or mold with a clean spoon (this is normal, but toss it if it smells foul—trust your nose!).
8. Taste a small spoonful after 3 days; it should be slightly fizzy and tangy, with beets softened but not mushy.
9. Once it reaches your desired tang level, strain out the beets using a fine-mesh sieve over a bowl.
10. Transfer the liquid kvass to a clean bottle, seal it tightly, and refrigerate for up to 2 weeks to slow fermentation. Unbelievably vibrant and effervescent, this kvass boasts a earthy-sour punch with a hint of natural sweetness from the beets. Serve it chilled over ice for a gut-loving mocktail, or mix it into salad dressings to add a probiotic zing—your kitchen’s new secret weapon for flavor and funk!

Zucchini noodles with avocado pesto

Zucchini noodles with avocado pesto? More like zoodles with zesty goodness that’ll make your spiralizer your new BFF. This vibrant dish swaps heavy pasta for fresh veggie ribbons while keeping all the creamy, dreamy pesto vibes we crave. Get ready to twirl your fork into something that’s both guilt-free and downright delicious.

Ingredients

– 4 medium zucchinis (fresh from the farmer’s market if you’re feeling fancy)
– 2 ripe avocados (give them a gentle squeeze—they should yield slightly like a good friend’s hug)
– 1/2 cup fresh basil leaves (I always grab extra because some inevitably “disappear” while prepping)
– 1/4 cup pine nuts (toasted until golden—trust me, it’s worth the extra 5 minutes)
– 2 cloves garlic (because one is never enough in my world)
– 1/4 cup extra virgin olive oil (the good stuff that makes everything better)
– 2 tbsp lemon juice (freshly squeezed—bottled juice is the villain in this story)
– 1/4 cup grated Parmesan cheese (the real deal, not the green can)
– 1/2 tsp salt (I use sea salt for that subtle crunch)
– 1/4 tsp black pepper (freshly ground, please)

Instructions

1. Spiralize all 4 zucchinis using the medium blade of your spiralizer to create noodle-like strands.
2. Place zucchini noodles in a colander, sprinkle with 1/4 tsp salt, and let drain for 10 minutes to remove excess moisture.
3. Toast pine nuts in a dry skillet over medium heat for 3-4 minutes, shaking frequently until golden brown and fragrant.
4. Combine toasted pine nuts, basil leaves, garlic cloves, and Parmesan cheese in a food processor.
5. Pulse the mixture 5-6 times until coarsely chopped, scraping down the sides with a spatula.
6. Add avocado flesh, lemon juice, remaining salt, and black pepper to the food processor.
7. Blend on high speed for 30 seconds while slowly drizzling in olive oil until the pesto becomes smooth and creamy.
8. Pat zucchini noodles dry with paper towels to remove any remaining moisture.
9. Toss zucchini noodles with the avocado pesto in a large bowl until evenly coated.
10. Serve immediately or chill in the refrigerator for 15 minutes if you prefer it cooler.

What makes this dish truly magical is how the creamy avocado pesto clings to every zucchini strand while the fresh basil and lemon keep things bright. The texture walks that perfect line between substantial and light—like regular pasta’s cooler, more interesting cousin. Try topping it with grilled shrimp or cherry tomatoes for an extra pop of color and flavor that’ll make your Instagram followers jealous.

Bone marrow roasted with sea salt

Bone marrow might sound like something your dog would gnaw on, but trust me—this luxurious, buttery spread is what foodie dreams are made of. Roasted to golden perfection with a sprinkle of sea salt, it’s the ultimate appetizer that’ll have your guests thinking you trained under a Michelin-starred chef.

Ingredients

• 2 lbs beef marrow bones, cut lengthwise (ask your butcher for center-cut pieces—they hold the treasure best)
• 2 tbsp extra virgin olive oil (my go-to for that fruity kick)
• 1 tbsp coarse sea salt (don’t skimp—it’s the flavor MVP)
• Fresh parsley, chopped (a handful for that pop of green and freshness)
• 1 baguette, sliced into ½-inch thick pieces (sturdy enough to scoop up all that marrow goodness)

Instructions

1. Preheat your oven to 450°F—this high heat is key for rendering that fat and getting a crispy top.
2. Place the marrow bones, cut-side up, on a baking sheet lined with foil (trust me, cleanup is a breeze this way).
3. Drizzle the olive oil evenly over the marrow, making sure each bone gets a glossy coat.
4. Sprinkle the sea salt generously over the marrow—this isn’t the time to be shy.
5. Roast in the oven for 15–20 minutes, until the marrow is bubbly, slightly pulling away from the bones, and golden brown on top. Tip: Watch for those bubbles—they’re your cue that it’s ready.
6. While the marrow roasts, toast the baguette slices in a toaster or under the broiler for 2–3 minutes until crisp and lightly browned. Tip: Keep an eye on them—they go from golden to charcoal in seconds.
7. Remove the bones from the oven and let them rest for 2 minutes—this lets the marrow settle and cool just enough to handle.
8. Sprinkle the chopped parsley over the roasted marrow for a fresh, herby finish. Tip: Use kitchen tweezers for a precise, Instagram-worthy sprinkle.
9. Serve immediately with the toasted baguette slices for scooping.

Nothing beats the silky, melt-in-your-mouth texture of that roasted marrow, with its rich, umami flavor that’s balanced by the crunch of sea salt. Spread it thick on toast, or get fancy by topping it with a drizzle of balsamic glaze and microgreens for a restaurant-worthy bite.

Ginger-turmeric chicken broth

Dare we say this golden elixir might just become your new kitchen superhero? Ginger-turmeric chicken broth is the cozy hug in a mug you didn’t know you needed—immune-boosting, soul-warming, and ridiculously easy to whip up when you’re fighting off the sniffles or just craving something deeply comforting. It’s basically liquid sunshine with a spicy kick, ready to rescue your taste buds from bland boredom.

Ingredients

– 1 whole chicken (about 4 lbs), my go-to for maximum flavor extraction
– 2 tbsp olive oil, extra virgin because we’re fancy like that
– 1 large yellow onion, roughly chopped—no need for perfect dices here
– 3 carrots, peeled and cut into 1-inch chunks (the sweet backbone of this broth)
– 4 celery stalks, chopped into 1-inch pieces for that classic savory base
– 4 cloves garlic, smashed—I like to whack ’em with the flat of my knife for quick peeling
– 3-inch piece fresh ginger, sliced into coins (don’t skimp, this is the zing star!)
– 2 tbsp fresh turmeric, grated—wear an apron unless you want yellow-stained clothes
– 8 cups cold water, straight from the tap works perfectly
– 1 tbsp kosher salt, because seasoning from the start makes all the difference
– 1 tsp black peppercorns, whole for subtle heat without overwhelming

Instructions

1. Pat the chicken dry with paper towels—this helps achieve a beautiful golden sear without steaming.
2. Heat olive oil in a large stockpot over medium-high heat until it shimmers, about 2 minutes.
3. Carefully place the whole chicken in the pot and sear for 4-5 minutes per side until deeply golden brown.
4. Add chopped onion, carrots, and celery to the pot, stirring to coat in the rendered chicken fat.
5. Cook vegetables for 6-8 minutes until slightly softened and fragrant.
6. Add smashed garlic, ginger coins, and grated turmeric, stirring constantly for 1 minute to release their aromas.
7. Pour in 8 cups cold water, ensuring it completely covers the chicken and vegetables.
8. Stir in kosher salt and black peppercorns until evenly distributed.
9. Bring the broth to a rolling boil over high heat, then immediately reduce to a gentle simmer.
10. Skim off any foam that rises to the surface during the first 15 minutes using a slotted spoon.
11. Partially cover the pot with a lid and simmer for 2 hours, maintaining tiny bubbles but not a vigorous boil.
12. Carefully remove the chicken from the broth using tongs and place it on a cutting board to cool slightly.
13. Strain the broth through a fine-mesh sieve into a clean pot, pressing gently on the solids to extract all liquid.
14. Discard the vegetable solids and spices—their flavor mission is complete!
15. Shred the chicken meat from the bones, discarding skin and bones, and return the meat to the strained broth.
16. Heat the broth with chicken for 5 minutes over medium heat until steaming hot.

Finally, this broth emerges silky and golden with tender chicken shreds throughout—the ginger and turmeric create a warm, earthy flavor that’s both invigorating and soothing. For a creative twist, serve it over cooked rice noodles with a squeeze of lime and fresh cilantro, turning your simple broth into an instant pho-inspired masterpiece that’ll have everyone begging for seconds.

Pan-seared duck breast with rosemary

My goodness, if you want to feel like a fancy-pants chef without the culinary school debt, pan-seared duck breast with rosemary is your golden ticket. This dish looks intimidatingly elegant but is secretly straightforward—like that friend who always looks put together but is actually wearing pajama pants under the table.

Ingredients

• 2 duck breasts, skin-on (because that crispy skin is the whole point, folks)
• 2 tbsp extra virgin olive oil (my go-to for that fruity kick)
• 4 sprigs fresh rosemary (dried just won’t cut it here—trust me)
• 1 tsp kosher salt (I prefer the coarse stuff for better texture)
• ½ tsp freshly cracked black pepper (freshly cracked makes all the difference)
• 2 cloves garlic, smashed (smashed releases more flavor than minced)

Instructions

1. Pat the duck breasts completely dry with paper towels—this is crucial for that crispy skin, don’t skip it!
2. Score the duck skin in a crosshatch pattern, cutting through the fat but not into the meat, to help render the fat evenly.
3. Rub both sides of the duck breasts with olive oil, then season the skin side generously with kosher salt and black pepper.
4. Place the duck breasts skin-side down in a cold, dry skillet—starting cold helps render the fat slowly for maximum crispiness.
5. Turn the heat to medium-low and cook for 8-10 minutes, until the skin is golden brown and much of the fat has rendered out.
6. Flip the duck breasts and add the rosemary sprigs and smashed garlic to the skillet.
7. Cook for 4-5 minutes on the second side for medium-rare, or until internal temperature reaches 135°F on an instant-read thermometer.
8. Remove the duck from the skillet and let it rest on a cutting board for 5 full minutes—this keeps the juices inside where they belong.
9. Slice the duck breasts against the grain into ½-inch thick pieces before serving.

Buttery, rich duck meat with that shatteringly crisp skin creates a texture party in your mouth. Serve this beauty sliced over creamy polenta or alongside roasted root vegetables—either way, prepare for compliments that’ll make you blush.

Roasted Brussels sprouts with bacon

Zesty, zingy, and downright addictive—these roasted Brussels sprouts with bacon are about to become your new vegetable obsession. Who knew these little green gems could transform from dreaded childhood foes to crispy, caramelized delights that’ll have you fighting for the last bite?

Ingredients

• 1 pound Brussels sprouts, trimmed and halved (the smaller ones are sweeter, trust me)
• 6 slices thick-cut bacon, chopped into ½-inch pieces (because everything’s better with bacon)
• 3 tablespoons extra virgin olive oil (my go-to for that perfect roast)
• 2 tablespoons pure maple syrup (the real stuff—no pancake syrup imposters allowed)
• 1 teaspoon garlic powder (because fresh garlic burns too easily in high heat)
• ½ teaspoon black pepper, freshly ground (pre-ground just doesn’t hit the same)
• ½ teaspoon kosher salt (it sticks better than table salt)

Instructions

1. Preheat your oven to 400°F and line a rimmed baking sheet with parchment paper.
2. Place trimmed and halved Brussels sprouts in a large mixing bowl.
3. Add chopped bacon, olive oil, maple syrup, garlic powder, black pepper, and kosher salt to the bowl.
4. Toss everything together until Brussels sprouts are evenly coated—get in there with your hands for maximum coverage.
5. Spread the mixture in a single layer on your prepared baking sheet, making sure Brussels sprouts are cut-side down for optimal caramelization.
6. Roast for 20 minutes at 400°F until bacon is crispy and Brussels sprouts are tender when pierced with a fork.
7. Remove from oven and let rest for 2 minutes before serving—this allows the flavors to settle beautifully.

Velvety caramelized edges meet smoky bacon in every glorious forkful. The maple syrup creates this magical sweet-savory glaze that’ll have you licking the baking sheet (no judgment). Try serving these over creamy polenta or tossing them into a grain bowl for an instant dinner upgrade that’ll make you feel fancy without the fuss.

GAPS legal banana nut muffins

Alright, buckle up, buttercups, because these GAPS-legal banana nut muffins are about to become your new breakfast obsession—they’re so good, they’ll make you forget they’re actually good for you! A perfectly sweet, grain-free treat that proves dietary restrictions don’t have to taste like cardboard. Seriously, these little guys pack more flavor than your average coffee shop muffin, minus the guilt trip.

Ingredients

– 3 very ripe bananas (the spottier, the sweeter—trust me on this)
– 3 large eggs, preferably at room temperature for easier mixing
– 1/4 cup coconut oil, melted but not hot (I always keep extra for greasing the pan)
– 1/2 cup almond flour (my go-to for that perfect crumb)
– 1/4 cup chopped walnuts, because crunch is everything
– 1 tsp baking soda (the magic riser)
– 1 tsp vanilla extract (don’t skip this—it’s the flavor booster)
– Pinch of sea salt to balance the sweetness

Instructions

1. Preheat your oven to 350°F and grease a muffin tin with a bit of extra coconut oil to prevent sticking.
2. In a large bowl, mash the bananas with a fork until smooth—no big lumps allowed! (Tip: Overripe bananas mash easier and add natural sweetness.)
3. Crack the eggs into the banana mixture and whisk vigorously until fully combined and slightly frothy.
4. Pour in the melted coconut oil and vanilla extract, then stir until the mixture is uniform.
5. Add the almond flour, baking soda, and sea salt to the wet ingredients, and fold gently until just combined—overmixing can make muffins dense.
6. Gently fold in the chopped walnuts, saving a few for topping if you’re feeling fancy.
7. Divide the batter evenly into 9 muffin cups, filling each about 2/3 full. (Tip: Use an ice cream scoop for mess-free portioning.)
8. Bake for 18–20 minutes, or until the tops are golden brown and a toothpick inserted into the center comes out clean.
9. Let the muffins cool in the pan for 5 minutes before transferring to a wire rack. (Tip: Patience here prevents crumbling!)

Buttery, moist, and nutty with just the right amount of sweetness, these muffins are perfect warm with a dollop of coconut cream or crumbled over yogurt for a breakfast upgrade. Honestly, they’re so delicious, you might just hide the last one for yourself.

Herbed roasted chicken with lemon

Savor this herbed roasted chicken with lemon—it’s the kind of dish that makes you feel like a culinary rockstar without needing a single fancy tool. Imagine golden, crispy skin giving way to juicy, herb-infused meat, all brightened up with a zesty lemon kick. Trust me, your kitchen will smell like a five-star bistro, and your family will be begging for seconds.

Ingredients

– 1 whole chicken (about 4 lbs)—go for organic if you’re feeling fancy, it really does make a difference.
– 2 lemons, halved—I always roll them on the counter first to get every last drop of juice.
– 1/4 cup extra virgin olive oil, my trusty kitchen sidekick for everything from salads to sautéing.
– 3 tbsp fresh rosemary, finely chopped—nothing beats the fragrance of fresh herbs, but dried works in a pinch.
– 2 tbsp fresh thyme leaves, stripped from the stems (pro tip: run your fingers backward for easy removal).
– 4 cloves garlic, minced—because more garlic is always the answer.
– 1 tsp kosher salt, for that perfect savory balance.
– 1/2 tsp black pepper, freshly ground if you’ve got it.

Instructions

1. Preheat your oven to 425°F—this high heat is key for that crispy skin we’re after.
2. Pat the chicken completely dry with paper towels; a dry bird equals golden, crackly skin, not steam.
3. In a small bowl, whisk together the olive oil, rosemary, thyme, garlic, salt, and pepper until well combined.
4. Rub the herb mixture evenly all over the chicken, including under the skin—don’t be shy, get in there!
5. Squeeze the juice from one lemon half over the chicken, then place all lemon halves inside the cavity.
6. Truss the chicken legs with kitchen twine to help it cook evenly and look prettier on the plate.
7. Place the chicken breast-side up in a roasting pan and slide it into the preheated oven.
8. Roast for 20 minutes, then reduce the oven temperature to 375°F to finish cooking without burning.
9. Continue roasting for about 60-70 minutes, or until a meat thermometer inserted into the thickest part of the thigh reads 165°F.
10. Let the chicken rest for 15 minutes before carving—this keeps all those delicious juices locked in.

Buttery, herb-crusted skin gives way to tender, lemon-kissed meat that’s downright irresistible. Serve it sliced over a bed of garlic mashed potatoes or shred it into a vibrant salad for a next-day lunch upgrade.

Summary

Recipes like these make the GAPS diet approachable and delicious for healing. We hope this collection inspires your kitchen adventures! Try a few, leave a comment with your favorite, and share these nutritious ideas on Pinterest to help others on their wellness journey.