PraiseforTheHealYourGutCookbook

“TheGAPSDietcanchangeyourlife; thechallengeishowtoapplyit.HilaryBoynton to the rescue! She is a busymother of five and lives by the guidingprinciple of ‘let your food be yourmedicine.’Alongwith photographerMaryBrackett,shehascreatedthisbeautifullyillustratedmanualforcreatingdeliciousandnutritiousGAPSmeals.Thisbookprovideseasy,mouthwateringrecipes.Itofferspracticalwaystorestoreyourguttooptimumfunctionandhelpyouandyourfamilytakecontrolofyourguthealth.”

—Dr.JosephMercola,founderofMercola.com

“Ifyouthink‘healingdiet’meansrenunciationofdeliciousfoods,youareinforasurprise.TheHealYourGutCookbookshowsthatyoucanenjoyeverymorselwhileyourbodyrecoversfromalifetimeofnutrientdeficienciesandprocessedfood. The recipes are delicious and the book beautifully illustrated. It is awonderfulcontributiontotheliteratureonthetopic.”

—SallyFallonMorell,presidentoftheWestonA.PriceFoundation

“More than half of American children are currently diagnosedwith a chronicillness, andmuch of that statistic can be attributed to a long list of damagingexposures (from antibiotics to GMOs) that have destroyed the health of theAmericangut.Forallthedamagewehavedonetoourgutandimmunehealth,there is hope.Healing thegut throughnutrient-dense, restorativediets like theGAPSDietisabsolutelyfoundationaltorecovery.Recoveryiswithinreach,andTheHealYourGutCookbookisaterrificcompanionforthatjourney.”

—BethLambert,authorofACompromisedGeneration:TheEpidemicofChronicIllnessinAmerica’sChildren,executivedirectorofEpidemic

AnswersandexecutiveproducerofTheCanaryKidsProject

“Overmymanyyearsofhealingthroughdiet,especiallyhealingthegutthroughdiet, the problem has always been how tomake the information and the foodreadilyavailabletothoseinneed.Inthebeginning,thefoodwasnottobehad,andthedietplans,recipes,andexplanationswerenottobefound.Overtheyearsthis has begun to change. There are ever-expanding farmers markets, small

businesses, and cooperative ventures that are filling the food-availability gap.Hilary’s andMary’sbook is avaluable addition to thequestionofwhat todowith the foodandwhy.Thisbook isanother small step inmyeventual fadingaway, as I can finally say ‘It’s all out there now. Just follow the advice andwonderfulrecipes;myworkisdone.’”

—Dr.ThomasCowan,authorofTheFourfoldPathtoHealingandcoauthorofTheNourishingTraditionsBookofBaby&ChildCare

“Ifyou feel enslaved to standard foodandpharmaceutical remedies,TheHealYour Gut Cookbook provides a comprehensive can-do liberation plan. Thesepagesscream‘freedomtobehealthy!’Asafarmerservicingwellness-lovers,Iyearnforthekindofunderstandingandparticipationareciperoadmaplikethiscanoffer.Wellnesseaterscreatewellnesslandscapes.”

—JoelSalatin,PolyfaceFarm

“HilaryBoynton is awife,mother of five, artist, amazing cook, health coach,and cooking teacher. She, alongwithMary Brackett, has created a delectablecookbook,fullofrecipesthatareveryflavorfulandyummy.TheHealYourGutCookbookissuretobecovetedbypeopleontheGAPSDiet,aswellaspeoplelookingfornutrient-dense,healthy,anddeliciousmeals.”

—KristinCanty,directorofFarmageddon:TheUnseenWaronAmericanFamilyFarms

“I couldn’t stop reading Hilary Boynton’s and Mary Brackett’s book on theGAPS diet, The Heal Your Gut Cookbook. I found myself famished for theamazinginformationandguidancetheyofferonhowtoimproveguthealthandultimately restoreoptimumimmunefunction.HilaryandMarydoawonderfuljob of weaving their own personal and family stories of health redemptiontogether with fantastic, mouthwatering recipes that build on Hilary’s foodphilosophy.Moreover, therecipesareeasy tofollow.Iplan tomakethisbookavailable tomy friends and family, so they can all benefit from the importantinformationhere.”

—DavidGumpert,authorofLife,Liberty,andthePursuitofFoodRightsandTheRawMilkRevolution

“TheGAPSprotocolisaparticularlyeffectiveantidotetothestandardAmericandiet. But GAPS involves a big lifestyle change and a serious commitment tocooking from scratch. This change can be intimidating, even to experiencedhome cooks. Hilary Boynton’s and Mary Brackett’s new book makes GAPS

accessible to a wide audience, both through its no-nonsense narrative andthroughitswealthofstraightforward,delicious,andhealthyrecipes.It’sasifsheis saying, ‘You are not alone… and here’s what we’re having for dinner.’Anyone following GAPS, or even just thinking about it, will appreciate therecipesandideasinthisbook.”

—AlexLewin,authorofRealFoodFermentation

“HilaryisanexcellentcookandhasmasteredtheGAPSDietforherfamily.IfyouwanttotrytheGAPSDiet,thisbookisamust-have.Herrecipesaresimple,nourishing,anddelicious.”

—DianaRodgers,authorofPaleoLunchesandBreakfastsontheGo

“Hilary Boynton, busy and dedicated mother of five, has teamed withphotographer extraordinaire Mary Brackett to create a beautiful book thataccurately and elegantly lays out delicious, delightful, and fun recipes for theGAPSdiet.Noonewillbeboredagainwhilecookingtoheal.ThehighestkudostoHilaryandMary:TheHealYourGutCookbookisatruegifttoallofus!”

—MonicaCorrado,MA,CNC,traditionalfoodchef,GAPScookingteacher,andcertifiednutritionconsultant

“Asahomeopath,thisisnowmyrecommendedgo-toguideformyclientsandstudents.Insteadofexplainingwhattheyoughtnottoeat,Inowdirectthemtothislittlemasterpiece.Itoffersfreedomfromworryandisloadedwithsatisfyingmeals.Amust-own!”

—JoetteCalabrese,homeopathicconsultantandauthorofHowtoRaiseaDrug-FreeFamilySystem

theHEALYOURGUTcookbookNutrient-DenseRecipesfor

IntestinalHealthUsingtheGAPSDiet

HilaryBoyntonandMaryG.BrackettForewordbyDr.NatashaCampbell-McBride

ChelseaGreenPublishingWhiteRiverJunction,Vermont

Copyright©2014byHilaryBoyntonandMaryG.Brackett.Allrightsreserved.Photographscopyright©2014byMaryG.Brackett.

No part of this book may be transmitted or reproduced in any form by any means withoutpermissioninwritingfromthepublisher.

DevelopmentalEditor:BrianneGoodspeedProjectManager:HillaryGregoryCopyEditor:LauraJorstadProofreader:EileenM.ClawsonIndexer:PeggyHollowayDesigner:MelissaJacobson

PrintedintheUnitedStatesofAmerica.FirstprintingAugust,2014.109876543211415161718

OurCommitmenttoGreenPublishingChelseaGreenseespublishingasatoolforculturalchangeandecologicalstewardship.Westrivetoalignourbookmanufacturingpracticeswithoureditorialmissionandtoreducetheimpactofourbusinessenterprise in theenvironment.Weprintourbooksandcatalogsonchlorine-freerecycledpaper,usingvegetable-basedinkswheneverpossible.Thisbookmaycostslightlymorebecauseitwas printed on paper that contains recycled fiber, and we hope you’ll agree that it’s worth it.ChelseaGreenisamemberoftheGreenPressInitiative(www.greenpressinitiative.org),anonprofitcoalition of publishers, manufacturers, and authors working to protect the world’s endangeredforestsandconservenaturalresources.TheHealYourGutCookbookwasprintedonpapersuppliedbyQuadGraphicsthatcontainsatleast10%postconsumerrecycledfiber.

LibraryofCongressCataloging-in-PublicationDataBoynton,Hilary.The heal your gut cookbook : nutrient-dense recipes for intestinal health using the GAPS diet /HilaryBoyntonandMaryG.Brackett;forewordbyNatashaCampbell-McBride.pagescmIncludesbibliographicalreferencesandindex.ISBN978-1-60358-561-3(paperback)—ISBN978-1-60358-562-0(ebook)1.Gastrointestinalsystem—Diseases—Diettherapy.2.Cookingforthesick.I.Brackett,MaryG.II.Title.RC816.B7362014641.5’631—dc23

2014018958

ChelseaGreenPublishing85NorthMainStreet,Suite120WhiteRiverJunction,VT05001(802)295-6300www.chelseagreen.com

With love and gratitude to my fivebeautiful children: Dossie, Cooper,Campbell,Wyatt,andTanner.Andtomy amazing husband, Nick: Youmakeitsomuchfun!—HB

To my Loves: Chris, the greatestpartneragirlcouldaskfor,thankyoufor being my inspiration, mycheerleader, my second opinion, andmy rock throughout this wild (anddelicious!) journey; and to Chet, themost amazing gift to have beenbestowed upon my life … your lifegivesmylifepurpose.Iloveyoubothmore than you will ever know. —MGB

Contents

ForewordbyDr.NatashaCampbell-McBrideIntroduction

BeforeYouBegintheGAPSDietStockingthePantryStockingtheLarderEssentialIngredientsandTechniques

TheGAPSIntroductionDietStage1Stage2Stage3Stage4Stage5Stage6

TheFullGAPSDietCondimentsandCulinaryStaplesSaladsFishPoultryMeatOrganMeatsVegetablesFerments

SnacksDesserts

AcknowledgmentsResources

Foreword

Mothers aremy heroes!Amother’s love can overcome anything! This recipebookwas created by two such heroes. Taking your family through theGAPSNutritional Protocol and working through individual health problems takes ahugedetermination,self-discipline,andlove.Thentosharewiththeworldwhatyouhavelearnedontheway,inordertohelpotherstomakethisjourneywithmoreease,isanactofkindnessandgenerosity.TheworldcanonlybegratefultoHilaryBoyntonandMaryBrackettforthiswork!Therecipesarewonderful,withbeautifulpictures,andthebookisfullofuseful tipsandhelpfulguidanceandinspiration.Ithoroughlyrecommendit.

The concept of GAPS (Gut and Psychology Syndrome and Gut andPhysiologySyndrome)establishesaconnectionbetweenthestateoftheperson’sdigestive systemand thehealthof the rest of thebody.We live in aworldofgrowing epidemics of mental and physical illness. These epidemics areunderlined by another big epidemic, which is increasingly recognized as thecauseofthoseillnesses.Thisbigepidemicisabnormalgutfloraorgutdysbiosis.Recent researchhas established that around90percentof all cells andgeneticmaterial in thehumanbody is ourgut flora—myriadmicrobes that live insideourdigestivesystems.Inordertobehealthy,apersonhastohaveahealthygutfloradominatedbybeneficialspeciesofmicrobes. Inourmodernworldwherepeople are regularly taking antibiotics and other pharmaceutical drugs, wherefood is laced with chemicals alien to the human physiology, an increasingnumberofpeoplehavedamaged, abnormalgut floradominatedbypathogenicmicrobes. As a result, a person’s gut is unable to nourish the body properly;insteaditproduceslargeamountsoftoxinsthatabsorbintothebloodstream,getspread around the body, and cause disease. This isGAPS.To understand thisconceptfullypleasereadmybookonthissubject.

ThelistofGAPSconditionsislong;Idividedthemintotwogroups:

1.GutandPsychologySyndrome

2.GutandPhysiologySyndrome

GutandPsychologySyndrome,orGAPS,includeslearningdisabilitiesandmentaldisorders suchasADHD/ADD,dyslexia,dyspraxia,autism,addictions,depression, obsessive-compulsive disorder, bipolar disorder, schizophrenia,epilepsy, eating disorders, and many other conditions, which stem fromabnormal function of the brain.Many of these conditions have no establisheddiagnosticlabelsandpresentthemselvesasamixtureofvariousso-calledmentalsymptoms:mood alterations, memory and cognitive problems, behavioral andsocialproblems,panicattacks,anxiety,involuntarymovements,variousticsandfits,sensoryproblems,sleepproblems,andsoon.

Gut and Physiology Syndrome, also known as GAPS, includes variouschronic physical conditions that stem from an unhealthy gut, such asautoimmuneconditions (celiacdisease, rheumatoidarthritis, diabetes typeone,multiple sclerosis, amyotrophic lateral sclerosis, systemic lupuserythematosus,osteoarthritis, Crohn’s disease, ulcerative colitis, autoimmune skin problems,chroniccystitis,nephropathy,neuropathy,etcetera),asthma,eczema,allergies,chronic fatigue syndrome, fibromyalgia, myalgic encephalomyelitis, multiplechemical sensitivity, arthritis, PMS and other menstrual problems, endocrinedisorders (thyroid, adrenal, and other), and digestive disorders (irritable bowelsyndrome, gastritis, colitis, and so forth).Many conditions do not fit into anydiagnosticboxandcanpresentasamixtureof symptoms:digestiveproblems,fatigue,muscularweakness,crampsandabnormalmuscletone,painandacheinjointsandmuscles,skinproblems,neurologicalandhormonalabnormalities.

In almost every person the symptoms frombothGAPSyndromes overlap:People with mental problems suffer physical symptoms (painful joints andmuscles, fatigue, skin problems, asthma, hormonal problems, autoimmunity),whilepeoplewithphysicalproblemshavementalsymptoms(suchasdepression,“brainfog,”inabilitytoconcentrate,moodswings,sleepabnormalities,memoryproblems, anxiety, tremors, tics, fits, andmore).When thedigestive system isunwell, insteadofbeingasourceofnourishment itbecomesamajorsourceoftoxicity in the body; nothing in the body can function well. Any organ, anysystem,anycellcanshowsymptomsofdistress—usuallymostofthemrespondwithsomesymptoms.AsaresultGAPSpatientsareoftenthemostdifficult(ifnot impossible) for mainstream medicine to fathom and to help. The GAPSNutritionalProtocolisdesignedtotreatallofthoseconditionsstartingfromtheroots.

Our digestive system holds the roots of our health. If those roots are not

healthy, then the rest of the body cannot be healthy. So the treatment of anychronicdiseasehastostartfromthegut.Thehumangutisalongtube;whatyoufillthattubewithhasadirecteffectonitswell-being.Food—theperson’sdailydiet—isthenumberonetreatmentforanychronicdisease,andtheGAPSDietisthemost importantpartof theGAPSNutritionalProtocol.Thisbookwillhelpyou to implement the GAPS Diet by providing you with a large variety ofdeliciousrecipesandideasofhowtoservefood.Itistherecipesthatmakeanydiet an enjoyable experience. I have no doubt that even a complete novice tocookingwillbecomeanexpertcookafterhavingfollowedadviceinthisbook!

—Dr.NatashaCampbell-McBride,MD,authorofGutandPsychologySyndrome,RevisedandExpandedEdition

Introduction

Hilary’sStoryLookingback,itallmakesperfectsense.Wow,ifIhadonlyknownthenwhatIknownow.But if thatwere the case, Iwouldn’t bewriting this book. I guessthingsreallydohappenforareason.

Starting in high school, I lived completely “fat-free” for nearly a decade.Duringthattime,yearsofplayingintenseDivisionOnesoccer(andhavingwaytoomuchfunincollege)ultimatelytaxedmybodytothebrink.Thecumulativeeffect of burning somuch energy and then “replenishing” with bagels, pasta,cereal, andButter Buds really did a doozy onmy gut health.Not tomentionbeingonthebirthcontrolpillandAccutaneforbadskin.

IhadnoideaofthedamagedoneuntilIwasplaguedbyinfertilityasayoungnewlywed,whichwas quite possibly themost painful thing I’d ever endured.Why, at twenty-six,was I not able to carry a baby?Well, I think I know theanswer to that now: Iwasmalnourished.After years of trying, though, Iwasfinally abundantly blessed,with triplets!Twoboys and a girl.However, theseblessingscamewiththehelpofmodernintervention,notduetoimprovedheath,I’msorrytosay.

Alongwith thestressofnewmotherhood,mypooreatinghabitscontinuedwhen—boom!—Igotpregnantagain.Howcoulditbe?Surelyitwouldn’tstick;I had been on birth control pills again for the past three years. Well, theexcitement of having conceived naturally must have worked some kind ofmagic, because that baby was here to stay. But shortly after his arrival, thescratchingbegan:Hewasaneczemababy.Itchy,fussy,andbreakingmyheart.Months of sleepless nights kept me searching for answers. What had causedthis?Andhowcoulditbetreated?Asmydesperatequestforanswerscontinued,Ifoundmyselfpregnantagain.Whatthe…?HadIevenhadsexinthepastsixmonthswithfourbabiesunderthree?Well,thatlittleguyhunginthere,too,andnowwehadfiveblessingsunderourroof.Butstill,myson’seczemaflared.

Oneday,ayearlater,theanswerfinallycame.Iwasatthegrocerystorewithkidsintow,tryingtomakegoodchoicesformyfamily.Ifthelabelsaidorganic,

I assumed itwas okay.Crackers, yogurt, fruit snacks.When I ran into an oldfriend, the filmdirector and farmadvocateKristinCanty, I told her aboutmynow-toddler’s continuing plight. She gave me a recommendation that wouldchangemylifeforever.

“Youshouldtrygivinghimrawmilk.”Huh?Whatwas rawmilk?Did shemean…unpasteurized?Certainly that

couldnotbegoodforus.ButIwasatmywit’send,soIwentforit.Andguesswhat? It worked! The eczema was subdued, with real food alone! So this iswheremyjourneybegan.

Overcomewithgratitudeandamazement,Iwantedtolearnmoreandsharethe information. I attended conferences: Weston A. Price, Paleo, and theFourfoldPath toHealing. I purgedour pantry and fridge: outwith the cerealsandskimmilk,inwiththerawmilkandpasturedeggs.Lifewaschanging,andforfiveyearsweweregreat.Nomajorsicknesses,andnotripstothedoctor.

However,it takestimetoundotheyearsofpoorchoicesIhadmadeinthepast.Variousproblemsbegancroppingup:MydaughterDossiewithpetitmalepilepsy, three kids with speech delays, and now, enamel was not formingcorrectly on my eczema baby’s teeth (with seven cavities to boot). Butoutwardlymykidsseemedhealthy,sohowcouldthisbe?Theywereneversick,andIfedthemallnutrient-densefoods.Coulditberelatedtotheirguthealth?

When I heard Natasha Campbell-McBride speak at a Weston A. Priceconference in the fall of 2012, I began to sense that it was time to take thenutrient-dense diet one step further. I read everything I could about GAPS. Iscoured the web for information, inspiration, and confirmation. But I wasoverwhelmed and anxious.Therewere “stages” and restrictions.What exactlycanweeat,andwhen?Whatcan’tweeat,andwhy?HowwouldIpreparemealsthatmykidsandhusbandwouldactuallyeat?IdreadedstartingthedietbecauseIknewthatitwasstrict,andthattherewouldbealotofmovingpieceswithsuchalargefamily.IwonderedifIhadthebrainpowertonotonlylearneverythingthere was to learn about GAPS, but put the diet into practice as well. And Iexpecteddoubts,ifnotdownrightrefusal,frommyhusband,kids,andextendedfamily.

But Iwasdesperately searching for away tomanageDossie’s seizures. InMarch2013,oneofmyclientsintroducedmetoamedicalintuitivenamedLauraGraye.MyhusbandwasskepticalandconcernedattheamountofmoneyIwasspending as I investigated holistic therapies, so I asked Laura if she wouldconsidermeeting us to explainwhat she did beforewe investedmoney in yetanotheralternativetreatment.Shedrovetoourhome,spenttwohourswithusatno charge, and—after looking at us and hearing our stories—said she was

convincedthattheGAPSDietwasouranswer.Shepulledouthermarkersandadry erase board and proceeded to diagram a healthy gut and an unhealthy gut(see the sidebar “All Diseases Begin in the Gut” on page 3). My previouslyskepticalhusbandandIstartedtheGAPSDietthenextday.

When we jumped into GAPS feetfirst, I started collecting, adapting, andcreatingrecipes.Itooknotesaboutwhatthekidsloved(andwhattheyhated).Ikept track of how everyone was doing, feeling, pooping, and sleeping anddeveloped strategies for eating out, having sleepovers, and going to birthdayparties.I’mhappytosaythatwealladaptedwithminimalfuss,andhere’sthebest part: After nearly a year on the diet, we weaned Dossie completely offDepakote. She is presently weaning off Zarontin as well, her second of threeseizuremedications.Asforoureczemababy,heisfreeandclearofsymptoms,andtherehaveneverbeenanysignsofthepredictedallergiesorasthma.Nottomention that we’ve survived two consecutive brutal New England winterswithoutonetriptothedoctor!Believeme,Idon’ttakeforgrantedtheblessingofhavingnotonebutfivestrong,healthychildrenwhoareadventurouseaters.Icounteachblessingeveryday.

TheotherimmensegiftoftheGAPSDietisthatithasempoweredmeto“gowithmygut.”Ihavealwayssoughttheapprovalofothers,seekingreassuranceandendorsementforeverythingIdo.HowoftenasanewmotherdidIruntothedoctor’s office for absolutely every little thing? TheGAPSDiet gaveme thepowertohaveadirectimpactonmyownhealingandthatofmylovedones.IthasmademeastrongerpersonbecauseI’veoftenhadtostanduptonaysayersandtheirnotionsof“normal.”Mostimportant,ithastaughtourfamilytotuneintothesubtlewisdomofourbodiesastheultimateauthority.

Mary’sStoryIt’shardtosayexactlywhenmystorybegan,becauselikesomanyAmericansofmygeneration,mypoorhealthstartedwellbeforeIwasborn.IwasthefifthandlastchildbornintotheGiordanoclanjustoutsideBostonintheearly’80s.MysiblingMark,born just threeyearsprior tomyarrival,wasprematureanddidn’tsurvivemorethanafewminutespastbirth.Mymother,likemostmiddle-classwomenofthetime,wassimplyfollowingalongwiththedietarytrendsofthe age, feeding herself and her family from the burgeoning selection ofprocessed foods, rancid fats, and pesticide-laden fresh vegetables and fruits.Littledidsheknowthatherownhealthwasindangerfromthenutrientdepletionofapoordietandcarryingsomanychildren.Whenherowndoctortoldherto

abortwhatturnedouttobeme,shefoundherselfanewdoctor.IwasbornviaemergencyC-sectioninearlySeptember1982.Thusbeganmyfightforlife,foranswers,andforhealth.

AsachildIwasalwayssick.Backthenourlocalpediatricianpracticedoutofhishomejustuptheroadfromus.Hebecamesuchafigureinmyyounglife,because I was always in his office! Ear infections, strep throat, flu, colds,viruses, chicken pox, ovarian cysts, mono—you name it, I had it. My healthwoespeakedwhenIwasdiagnosedatsixteenwithan“unidentifiablevirus.” Ilostfourteenpoundsin twoweeks,becauseeverythingIatemademystomachburninwrithingpain.Fromthere,lifewasarevolvingdooratthehospital.Twoandahalfyearsandthousandsofdollarslater,mydoctorsgavemeadiagnosisofirritablebowelsyndromeandsentmeonmyway.Atthattimetherewasnoprotocol forhealing; theattitudewas“good luck,don’t let thedoorhityouonthewayout.”

Sicknessalwayswaitedatmydoorstep,alongwithanxietyanddepression.Asayoungpersonintoday’sworld,Isimplycouldn’tcutit.In2008,completelydesperate and exhausted from every failed attempt to be healthy, I switcheddoctorsforthefourthtimeinfiveyears.Ipleadedwithmynewdoctortofigureouttherootofallmyhealthwoes,notjusthowtomanagemysymptoms.Heranaseriesofbloodtests,whichshowedthatIwas“fine”andthenshowedmethedoor.Enragedatthelackofcareandunderstanding,Iswitcheddoctors(again!)and vowed to get to the bottom of what was wrong with me, uncover whatsystemsinmybodywerebroken,andactuallyhealthem.

Theuniversehasafunnywayofopeningitselfuptoyouwhenyouneedit,and as serendipitywouldhave it I learnedof theWestonA.PriceFoundationjustdaysafterleavingmydoctor’soffice.Itcertainlymadesensethatrealfoods—vegetables,meats,and(gasp!)fats—shouldbethebasisofourdiet.I’dbeenavegetarianoffandonformanyyearsandwasreluctanttogiveupmybeliefs,butIknewsomethinghadtogive.Andsoitbegan:myslowroadofftheStandardAmericanDiet.

Theyearsthatfollowedwerefulloftrialanderror.Ilearnedthatalthoughafoodmightbenourishingtooneperson,itcoulddamageanother.Afteryearsofbeingtoldto“listentoyourdoctor”foranswers,it tookmeawhiletolearntolisten to my own body to determine what was actually mymedicine andmypoison. Not only that, but I had to reprioritizemy life in order to afford realfood. I learned thatAmericansspentapproximately43percentof their incomeon food in 1900, versus an averageof only 13percent spent today.Processedfoodisincrediblycheap;foodthatisproducedusingtime-honoredtraditionsinfarmingandanimalhusbandryisnot.AndalthoughIstillhavemomentswhenit

painsmetopartwithasolidchunkofcashforvegetablesandmeats,IremindmyselfofthenutritionalinvestmentIammaking.

Afewyears intomyhealthfood journey,mysonChetwasborn.Withinamonthofhisarrival,hisdoctors foundblood inhis stool.They informedmeIhadtocomeoffallallergens—milk,eggs,soy,nuts,shellfish,andgluten(whichI had already eliminated formyself). As a newmother in the throes of sleepdeprivation and starvation, I became completely spooked by food. I foolishlydecided thatbecomingarawveganwas theway togo.Afterashortperiodofhealth, Ibegan to feelmybodybreakingdownonceagain. IenteredapainfulanddarktimewhenIconstantlyfeltawful,physically,emotionally,spiritually;Iwasbrokenandhopeless.

Inlatewinterof2011,ImetHilaryinWayland,Massachusetts,ataHolisticMoms meeting, a casual monthly meeting for holistic-minded mamas. Hilarypresented information on nutrient-dense foods and the Weston A. PriceFoundation.She extended an invitation tooneofher cooking classes,which Igratefullyaccepted.ThereIrealizedthatthiswashowIneededtoeat,butIhadahardtimewithalotofingredients,namelymilk,butter,andeggs.Isharedmystory with a fellow student and was stunned to learn her experiences weresimilar to mine. She mentioned the GAPSDiet and her successes with it, sonaturallyIwenthometoresearchit.WithinaweekIhadswitchedmyfamily’sdiet to Full GAPS,wherewe stayed for sixmonths as I learned to cook andworkedup thecourage tobegin theGAPSIntroductionDiet. (Becausemygutwassocompromisedatthatpoint,Iwasconcernedthattheintroductoryportionofthedietwouldleavemebedriddenasthetoxinsleftmybody—whichhappenstomany peoplewho go from the StandardAmericanDiet right into the IntroDiet.Ialsoneededtopreparemyselfforthelimitedfoodchoicesandtheideaofeatingforhealth,andhealthalone.)AfterashorttimeontheIntroDiet,Inoticedthat some foods still gaveme stomachpain, so I recorded everything I ate—akey component in learning to see what works in your own body and whatdoesn’t.

Unfortunately, after starting the Intro Diet, I experienced major stomachdistension from eating a bowl of butternut squash soup and ended up lookingfourmonths’pregnant!Itdidn’tmakeanysense.Istartedgoingtoafunctionalmedicine doctor (a doctor who seeks out the root causes of illness) for bothmyselfandmyson.AslewoftestsrevealedthatIhadfructosemalabsorption,virtuallynohydrochloricacidinmystomach,andseriousyeastovergrowth.TheGAPSDiet helpedme uncover these underlying issues in my gastrointestinaltract.TheprotocolforhealinginmylifeandthatofmysonisdifferentfromthatofHilaryandherfamily.SoalthoughIcompletelyadvocatefortheGAPSDiet,

Ilearnedthatmybodywon’tthriveonit if thereareunderlyingissuessuchasyeast overgrowth, parasites, small intestinal bacterial overgrowth (SIBO),fructosemalabsorption,orlackofhydrochloricacid(HCL),digestiveenzymes,or bile acids.Once those issues are recognized and addressed, theGAPSDietcanhealandsealyourgutasitwasintendedtodo.

Mystoryisintendednottodiscourageyou,buttogiveyouanideaofwhatishappeningifyouarefollowingGAPSandstillnothealing.Itisdiscouragingandupsettingtospendvastamountsoftime,energy,andmoneyonadietthatisn’tworking.Takeheed:Itwillwork,butyoumayneedtodoafewthingsfirst.Myadvice is tomake judicious recordsofwhatyouareeatingand thesubsequentsymptoms you experience, then seek out a functionalmedicine team (medicaldoctor,registereddietitian,and/ornaturopathicdoctor).Ifyouareanythinglikeme and have experienced gut dysbiosis for years, you may need to undergovarious tests to determine what underlying issues you need to address beforeevenstartingonGAPS.

Herein2014,IamhappytosaythatthisisthebestI’veeverfeltinmylife.The stomach pain, anxiety, and depression that once plaguedme have all butdisappeared. My little man, Chet, is a happy and healthy three-year-old whothrivesonreal,wholefoods.TheGAPSDiethelpedmeuncoveranabundanceofjoyandgratitudeforlifethatIneverknewpossible.

Thisbookisa laborof love;bothHilaryandIhopethat itservesyouasareferencefortrulyremarkablehealth.Asyouembarkonthisjourney,knowthatitmaybefrustratingandlonelyattimes,asgoingagainstthegrainoftenis,butknow also that you will heal. You can regain your health through patience,determination, and love in your heart. As insurance premiums skyrocket andmanyofourlovedonesfallillduetothefrankenfoodswehaveallowedintoourlives, awareness of how our gut health controls the health of our bodies willgrow. Have faith that you’re doing the right thing and know that you’re notalone.

Authors’NoteAlthoughTheHealYourGutCookbookisalaborofloveforbothofus,Maryand I decided, for simplicity’s sake, that the bookwould tellmy story,whilevisualinspirationcomescourtesyofMary’sbeautifulphotographs.

—HilaryBoynton

BeforeYouBegintheGAPSDiet

The GAPS Diet is based on the principle that what we consume affects thehealth of our gut, and in turnwhat nutrients are absorbed into our bodies andwhattoxinsstayout.Inthisway,gutfunctionaffectsjustabouteveryfunctionofthebody.TheGAPSDietisspecificallydesignedtohealdigestiveissuesanddisorders,andtoameliorateanyconditionsthatmightberelated.Itisarestricted(but delicious) program that will promote the healing and sealing of acompromised gut lining—commonly referred to as leaky gut—so thatindividualswithrelatedillnesses,psychologicalandphysical,canimprovetheirhealth. ItwasconceivedbyDr.NatashaCampbell-McBrideasanevolutionoftheSpecificCarbohydrateDietbyDr.SydneyValentineHaas,whichwasthenpopularizedbyElaineGottschallinherbookBreakingtheViciousCycle.

TheGAPSDietoccursintwophases.TheIntroductionDietlastseighteentothirtydays(roughlythreetofivedaysperstage)andinvolvesremovingallfoodsthat might be gut irritants, such as dairy, from your daily intake. You thenreintroduce certain foods slowly and look for adverse reactions. (This caninclude stomachpain,hand flapping, seizures, eczema,and the like.) Ifyou’realreadycomfortableinthekitchenandcurrentlyeatawhole-foodsdiet,startingwiththeIntroductionDietmaynotbesuchanadjustmentforyou.However,ifyou tend toeatmoreprocessed foods,considergivingyourselfa little timeonFullGAPS first so that you canwean yourself off the sugar, salt, fillers, andstabilizers your body has come to crave.Once you begin to feel familiar andcomfortablewiththefoodsallowedduringeachstageoftheGAPSIntroductionDiet,youmayfeelmorereadytolaunchintotheIntro.TheFullGAPSDietisthe main portion of the diet and should last at least two years for maximumrestoration of gut health. It includes a wide selection of foods that can bepreparedsimplyandareeasytodigest.EnjoyingFullGAPSaftertherestrictionsoftheIntroDietislikefeastingeveryday.

BeginattheBeginning:TheGAPS

BeginattheBeginning:TheGAPSSourcebookBeforeyouembarkontheGAPSDiet,itisessentialthatyoureadDr.NatashaCampbell-McBride’s Gut and Psychology Syndrome, Revised and ExpandedEdition, to understand this nutritional protocol and its application as a naturaltreatment for autism, ADD/ADHD, Crohn’s disease, celiac disease, dyslexia,dyspraxia, depression, schizophrenia, and other chronic illnesses. The GAPSDiet is complex, and we cannot overstress the importance of reading Dr.Campbell-McBride’swork.

Mostofusarenotmindfuloftheimportanceofguthealth,orjusthowfarweinthemodernworldhavebeendistancedfromit.Manyofuswerenotbreast-fed;we received countless simultaneous vaccinations as children and wereoverprescribed antibiotics and medications from the start. Any one of thesephenomenacouldcontributetoanearlyimbalanceofgutflora—nottomentionsubsequent years of consuming processed foods, artificial sweeteners,geneticallymodifiedfoods,andheavilysprayedproduce!Well,thenotionofguthealth is finallyentering themainstream.This is ironic, sinceHippocrates, thefatherofmodernmedicine(460–370BC),warnedlongago,“Alldiseasesbegininthegut.”

Atbirth,amother’sgutfloraispassedontoherbaby.Goodorbad,thebabygetswhat it gets. Think of your great-grandmother’s flora compared to yours.She was most likely breast-fed, with no obsessive hand sanitizing, GMOs,antibiotics, or drugs. Now, simply by being members of modern society, wehaveunknowinglydiminished thebirthrightofourgut flora;over thepast fewgenerations, its quality and balance are believed to have deterioratedsignificantly.Todaytherearediseasesthatdidnotexistfiftyyearsago.Thinkofthediseases thatwillplague thenextgeneration,andgenerations tocome.Wearefacinganepidemic.

Still, ifwe adopt a glass-half-full attitude,we have an opportunity to turnthingsaround.What’sdoneisdoneandwecan’tgoback,butthinkofthegiftwecangive toourchildrenandgrandchildren.Wemustall learnhowtocookagain!Wemust pass alongnutritional lessons learned through recipes and theloving act of preparing a meal. It’s as simple as that. Although this bookdescribesadietdesignedtosupportspecialneeds, it’salsoavaluableresourcefor everyone, crafted in celebration of our ancestors’ traditional diets. Hereyou’lllearnthebasicsofstockingyourpantry,planningameal,andworkingin

thekitchen;mostimportant,you’llcometoenjoyandcelebrateyourownhomecooking.

There is time and effort involved; the GAPS Diet is rigorous, but likeanything,itgetseasierwithtimeandpractice.Thegoalisworthit:yourfamily’sperfecthealth.Dr.WestonA.Pricediscoveredthatthisispossibleinthe1930swhenhewasresearchingindigenous,nonindustrializedcultureswhowereeatingwholefoods—andlivingfreefrommuchdisease.Wecannotcontroleverythinginourenvironment,ofcourse,butwedohaveasayinwhatwefeedourselves.

AllDiseasesBeginintheGutLauraGraye,MS,CEM

Approximately88percentofourbody’simmunityisfoundintheliningofourgastrointestinal (GI) system. Its positioning there is primarily to stop invadersfrommoving out of the digestive tract into the body. Over time, without thebeneficialbacteriaandproperbalanceinthegut, toxins,opportunisticbacteria,andparasiteschiselawayat thephysicalbarrierwallandcancreate leakygut.Oncethereisanopeninginthewalllining,pathogensescapefromtheGI,travelthroughthebloodstream,penetratetheblood–brainbarrier,andwreakhavoconthespecificfunctionsofourcells,causinganynumberofdiseases.Whatcausesa healthy gut to become imbalanced? Poor diet, antibiotic use, low digestiveenzymes, alkalinity, acidity, chemical toxins, environmental toxins, radiation,blood sugar irregularity, stress, and pregnancy-and birth-inherited gutimbalances.

A healthy gut has an approximate ratio of 8:2 of beneficial bacteria toopportunistic bacteria. The beneficial bacteria feed on certain types ofopportunistic fungi (candida and the like), create an internal wall of defenseagainstpathogensescapingtheintestine,andhelpdigestfoodstobetransformedintoenergy.

When the proper ratio is out of balance, the beneficial bacteria can no longerprotect thewalls of the gut. Pathogens, including opportunistic bacteria, weardowntheenterocytesandbreakthroughtheintestinallining.Havingescapedthegastrointestinal system, the pathogens now enter the bloodstream as antigens.There they create an autoimmune response, attack cells, break through theblood–brainbarrier,andcreateanenvironmentconducivetodisease.

StockingthePantryThoughnotrequired,thefollowingutensilsand

toolsarehelpfulwhenyouarefollowingtheGAPSDiet.

Slowcooker/Crock-PotVitaClay(seeresources)Blender/Vitamix

Juicer

ImmersionblenderSharpknives

FoodprocessorMeasuring cups and spoonsCookie sheets/jelly-roll pansStainless-steel potsandpansNutmilkbags

DehydratorTeflexdehydratorsheetsMetalorglassstrawsGallonziplockbagsParchmentpaper

TupperwareThermoses (Klean Kanteen) Reusable water bottles (Klean Kanteen) To-goreusable containers Salt and pepper grinders Widemouthed jars/BormioliRoccoorBalljarsGrolschbottlesforfermenteddrinksGarlicpress

LadleStrainers,large-meshandfine-meshCheesecloth

LabelsWaterfiltersystemorattachmentsCast-ironpan

Zester

Grater

CanningfunnelPyrexliquidmeasuringcupFunsoupbowls

FilteredWaterDuetotoxinssuchaschlorineandfluorideinthewatersupply,werecommendthatyoualwaysusefilteredwaterwhileontheGAPSDiet.Althoughchlorine,forexample,iseffectiveatkillinganypathogenicmicrobesthatmaybeinyourwatersupply,italsokillsthegoodbacteriainyourgut!Areverse-osmosisfilterisagreatoption.AquickGooglesearchshouldgiveyouplentyofpricepointstoconsider.

EssentialIngredientsandTechniques

The following pages are intended to help you understand and master someessentialcookingtechniquesthatyou’llbeusingontheGAPSDiet.Familiarizeyourselfwith this sectionand its recipes.Theywillbecome thebasisofmanysoups,condiments,snacks,andtreatsandwillgiveyouafoundationtodevelopyour own variations. Once you become comfortable with these techniques,you’ll gain confidence and find yourself creating original masterpieces on aregularbasis!Somerecipesinthissectionincludeingredientsthataren’talloweduntil later stages of the diet, so be sure to cross-reference the list of allowedfoodsoneachstagebeforeintroducingthesetoyourdiet.

MeatStockandBoneBrothBoy,was I surprised to learn that there’sadifferencebetweenmeat stockandbonebroth.Saywhat?Inthefallof2013,IwasperusingtheboothsataWestonA.PriceWiseTraditionsConferencewhenIcameuponTheBrothery’sbooth.The Flavor Chef, as he called himself, had set out samples of his (GAPS-friendly)2-HourStockalongsidea“regularbonebroth.”Waitaminute!Whatthe heck? Here I was writing a GAPS cookbook and had no idea what thedistinctionwas.ThankheavensforMonicaCorrado,aGAPScookinginstructorand certified nutrition consultant, whose booth was nearby and who alsohappenedtohaveourmanuscriptinhand,vettingalltherecipes.Iquicklyaskedhertotellmewhatatwo-hourstockisandwhyweneededone.Soholdontoyourhats,folks,andreadbelowstraightfromthehorse’smouth.Monicatotherescue!

MeatStock:TheSecrettoThrivingThroughouttheIntroDietMonicaCorrado,MA,CNC

Whatismeatstock?Whatisbonebroth?Aren’ttheythesame?No,theyarenot.Meatstockismadebycookingpiecesofmeatthathaveajointinthem—suchas

turkey legsor thighs, awhole chicken cut up, or abeefor lamb shank—for arelatively short amount of time. Bone broth is cooked longer. Meat stock iscooked foranhourandahalf to threehours forpoultryandnomore than sixhoursforbeef,bison,orlambunlessyou’reusingaslowcookerthatwillcooklowandslowforaslightlylongerperiodof time.Makingit ismakingameal:Youwill eat themeat, the cartilageor tendons, and thevegetables, andyou’lldrinkthestock.ItisthefoundationoftheIntroDiet,andknowinghowtomakeitwillhelpyougetthroughitwithease.

Meatstockismilderinflavorthanbonebrothandhasadifferentprofileofamino acids (specifically glycine andproline),which iswhy it’s used throughtheintroportionoftheGAPSDiet.Individualswithgutissuesoftenhavebrainfunction issues as well, which can be set off by the high concentration ofglutamicacidandfreeglutamatesinbonebroth.Servingmeatstockthroughoutthe Intro Diet for those prone to seizures, tics, or ADD, or on the autismspectrum,canpreventtheseflares.

However,bothmeatstocksandbonebrothsarehealingfoods.Gelatin,foundinthejointsandknucklesofbones,isoneofthemostprominent“superfoods”forhealingaleakygut.Itprotectsandhealsthemucosalliningofthedigestivetractandhelpstoregeneratecells.Italsoaidsinthedigestionandabsorptionofnutrients. Marrow, found in the larger bones such as the femur, helps tostrengthenbonesandconnectivetissuesandsupportstheimmunesystem.Otherhealing properties promote the development and repair of healthy joints,ligaments,tendons,andbones,aswellashairandskin.

BasicMeatStock:TurkeyorChickenThighsorQuartersServes4

2–3poundspasturedturkeyorchickenthighsorquarters,skinon3–4carrots,coarselychopped1smallonion,quartered3–4celeryribs,choppedHandfulofblackpeppercorns1–2teaspoonsseasalt2–3sprigsfreshrosemaryorthyme2–4tablespoonstomatopaste(optional)2–4garliccloves,tofinish

Placealloftheingredientsexceptthegarlicina5-to6-quartDutchoven.Coverwithwater,to2inchesabovetheingredients.Placeina350°Fovenfor3hoursorinaCrock-Potonlowfor6to8hours.Servethemeatandvegetableswithacupofstockalongside.Useagarlicpresstoaddasmallcloveofgarlictoeachcupofstock,alongwithsomegoodseasalt,whey,orprobioticjuice.

Note:Youcanalsouseawholepasturedchicken,cutup,inplaceofthighsorquarters.

BasicMeatStock:Beef,Bison,orLambServes4

2–3poundsgrass-fedbeef,bison,orlambshanks3–4carrots,coarselychopped1smallonion,quartered3–4celeryribs,choppedHandfulofblackpeppercorns1–2teaspoonsseasalt2–3sprigsfreshrosemaryorthyme2–4tablespoonstomatopaste(optional)2–4garliccloves,tofinish

Placealloftheingredientsexceptthegarlicina5-to6-quartDutchoven.Coverwithwater,to2inchesabovetheingredients.Placeintheovenat350°Ffornolonger than 6 to 8 hours or in a Crock-Pot on low for 8 to 10 hours. (Lambrequireslesstimethanbeeforbison.)Servethemeatandvegetableswithacupofstockalongside.Useagarlicpresstoaddasmallcloveofgarlictoeachcupofstock,alongwithsomegoodseasalt,whey,orprobioticjuice.

Note:Once you’re on Full GAPS, you may wish to brown the meat in lard,tallow,ghee,oranotherhealthyfatasafirststepinmakingmeatstock.

Thebeautyofmeatstockisnotonlythatyoumakeyourstockandgetamealto

eattoboot,butalsothatyoucandowonderswiththeleftovers.Thisistrulyanefficientwaytomakestockforthisdiet!Hereareafewoptionsforleftovers:•Reheatwhatyouhavemadeandeatthesamemealagain.•Pickthemeatoffthebones,savethebonesinafreezerbaginthefreezerto

makebonebrothlater(seepage12),placethemeatbackintothepot—andyounowhavestew.Youmayneedtoaddafewmorecookedvegetables,dependingonhowmanyyouatethefirsttime!

•After picking themeat off the bones as described above,make a soup byaddingmorestocktothepot.Again,youmaywishtoaddmorevegetables.

•Strainthestockandreserveitintherefrigeratortodrinklaterortouseasthebasisofavegetablesoup.Pullthemeatoffthebones,savingthebonesasabove.Youcanmakeameatsaladwithhomemademayonnaise(seepage107);make gravywith stock and gelatin and servewith cauliflower rice(see page 87); or use themeat for another entrée (see the “Poultry” and“Meat”chapters).

TheTime-HonoredTraditionofHomemadeBoneBroth

Bonebrothismadefromboneswithalittlebitofmeatonthem,whichyoucookforlongerthanyouwouldameatstock.Youcanintroducebonebrothsintoyourdiet once you’re through the IntroDiet and followingFullGAPS. It’s a goodideatopreparealargequantityofbrothatatime;useittomakehealthysoups,stews, and casseroles or simply to drink throughout the day as a beverage,completewith probiotic juice, good fat, andmineral-rich salt.What awonderdrug! Occasionally, when I say to a person who is sick, “You need somehomemadebonebroth,”theylookatmeasifI’mcrazy—likeit’ssomeforeign,exotic food.Yet thishumblestaple isperhaps themost traditional,nourishing,and nutrient-dense food available. It’s also dirt-cheap tomake. It does take alittle time and effort, but onceyouget thehangof it, youwill bemovin’ andgroovin’.

Besuretosourceyourbonescarefully.Thebestbonesarefrom100percentgrass-fedand-finishedcows,pasturedchickens,andwild-caughtfish.Ofcourse,youcanmakebonebrothwithlamb,turkey,bison,andvenisonbones,too.Justbesurethat thelivestockwasraisedtoyourstandards.Thebestwaytoensureexcellentqualityistoseekoutalocal,sustainablefarmer,ortofindareputableresourceonline.

Ittookmeafewyearstoworkupthecouragetoorderchickenfeetfromour

co-op, and another year after that to order chicken heads. These are notingredients we are used to seeing in the average American grocery store!Nonetheless,theyarestarplayersinmakingafinebonebroth.Oftenpeoplearereluctantabout theseingredients,unlesstheygrewupinadifferentcountry, inwhich case I sometimeshear, “Yes, that’showwedid itwhen Iwasgrowingup.”Oreven,“Weusedtoeatthefeetrightoffthebone;theyaresodelicious!”EveninmanypartsofEuropetheystillmakeuseofeverylastanimalpart.Itisnowmoreimportantthaneverforustogetbacktotraditionalfoodpreparationandhonorthewisdomofourpast.TheseinexpensivesuperfoodsareamustfortheGAPSDiet.

HomemadeChickenBrothMakesabout4quarts

Whenwemakechickenbrothwemake it inoneof threeways:usingawholestewinghenorlayer;withthecarcassesfromaroastedchickenortwo;orwith3to 4 pounds of necks, backs, and wings (or a combination). With a roastedchicken,weoftensavethecarcassinthefreezeruntilwehaveenoughtomakebroth.

1 3-to 4-pound stewing hen, 1–2 chicken carcasses, or 3–4 pounds chickennecks,backs,andwings

4quartsfilteredwater

2–4chickenfeet(optional)1–2chickenheads(optional)

2tablespoonsapplecidervinegar

3celerystalks,coarselychopped2carrots,coarselychopped1onion,quarteredHandfuloffreshparsleySeasalt

Putthechickenorcarcassesinapotwith4quartsofwater;addthechickenfeetandheads(ifyou’reusingthem)andthevinegar.Letsitfor30minutes,togivethevinegartimetoleachthemineralsoutofthebones.Addthevegetablesandturnontheheat.Bringtoaboilandskimthescum.Reducetobarelyasimmer,cover,andcookfor6to24hours.Duringthelast10minutesofcooking,throwinahandfuloffreshparsleyforaddedflavorandminerals.Let thebrothcool,strain it, and take any remainingmeat off the bones to use in future cooking.Addseasalttotasteanddrinkthebrothasisorstoreitinthefridge(upto5to7days),orfreezer(upto6months),foruseinsoupsandstews.

BeefBrothMakesabout4quarts

It’s important to includebothmarrowandknucklebones soyouwill reap thebenefitsofbothgelatinandmarrow.Brothscanbecookedovertime,soifyouwanttoturnitoffatnightyoucanresumecookinginthemorning.Justbringtoaboil,skimthescumoffthetop,anddiscard.

Somepeople roastbones in theovenfor15 to30minutesbefore throwingthem in thepot to improve the flavorof the stock,butDr.Campbell-McBrideadvisesusingrawbones.

3–4poundsbeefmarrowandknucklebones2poundsmeatybones,suchasshortribs1/2cuprawapplecidervinegar

4quartsfilteredwater

3celerystalks,halved3carrots,halved3onions,quarteredHandfuloffreshparsleySeasalt

Place the bones in a pot, add the apple cider vinegar and water, and let themixture sit for 1 hour so the vinegar can leach theminerals out of the bones.(Addmorewater ifneeded tocover thebones.)Addthevegetables,bring toaboil, and skim the scum from the top and discard. Reduce to a low simmer,cover,andcookfor24to72hours.Duringthelast10minutesofcooking,throwinahandfulof freshparsley foradded flavorandminerals.Let thebrothcoolandstrainit,makingsureallthemarrowisknockedoutofthemarrowbonesandinto thebroth.Add sea salt to taste anddrink thebroth as isor store it in thefridge(upto5to7days)orfreezer(upto6months)foruseinsoupsandstews.

FishBrothServes4to6

2poundswholefreshnon-oilyfishheadsandbonessuchascod,sole,halibut,rockfish,whiting,flounder,orsnapper(headsalonemakeadeliciousstock)1/4

cup raw apple cider vinegarAbout 2 quarts filteredwaterHandful of freshparsleySeasalt

Place the fish heads and bones in a stockpot.Add the vinegar and coverwithwater.Bringtoasimmerandskimthescum.Simmerfor4to24hours.Duringthe last 10minutes of cooking throw in a handful of fresh parsley for addedflavorandminerals.Letcoolandstrain.Addsalttotasteanddrinkthebrothasisorstoreitinthefridge(upto5to7days)orfreezer(upto6months)foruseinsoupsandstew.

ToKeeporNottoKeep?WhenBroth(orStock)GoesBad

Peopleoftencallmeoremailmetoaskabouttheirbroth.Hasitgonebad?Howlongdoesitstaygoodinthefridge?Howlongcanitstayatroomtemperature?HowdoIknowwhentochuckit?

Well, here is the long and short of it, according to GAPS chef MonicaCorrado.Ifyourbrothissealedwithalayeroffat,thenyouaregoodtogoforaboutsixmonths!Ifthebrothisexposedtoair,ontheotherhand,itisgoodinthefridgeforfivetosevendays.Inthiscase,whenyoutakeitout,bringittoaboil,skimthescum—andyouwillhaveanotherweektouseit.Ifyoueverfinditsmellsoff, toss itout.Likewise, ifyoubringit toaboilandthescumkeepscomingandcoming—again,it’stimetothrowitout!Ifyousticktotheserules,youwilldojustfine.

NutsandSeedsSally FallonMorell explains in her bookNourishing Traditions that nuts andseeds are bestwhen soaked and dehydrated. She calls them “crispy nuts.”Allnuts,grains,beans,andseedshavephyticacidandenzymeinhibitorsotherwiseknown as “anti-nutrients.” A diet heavy in these anti-nutrients can causedigestiveirritationaswellasnutrientdeficiencies.Phyticacidbindstomineralsandblockstheabsorptionofmanykeynutrientsinthebody.Enzymeinhibitors

bindtoenzymesanddecreasetheiractivity.Enzymeinhibitorsandphytatesarenature’s defense mechanism protecting nuts, seeds, grains, and legumes,allowingthemtosurviveuntiltheyareintheiroptimalsproutingconditionsandcanbecomeaplant.Whenwesoaknutsandseeds,weareessentiallycreatingthe optimal moist environment that nature intended, and allowing them togerminate. Starting this germination process and neutralizing the enzymeinhibitorsandphyticacidmakesthemeasieronourdigestivesystemsandallowsus to better absorb the nutrients. Traditional cultures went to great lengths tomake their nuts, seeds, grains, and legumesmoredigestible.See resources forinformationaboutbulk-orderingnuts.Becareful—they’readdictive!

TheCriticalPlaceofHealthyFatsintheGAPSDietHealthyfatsareoneofthepillarsoftheGAPSDiet.Withouttheproperfats,youwillnotlastlongonthediet.Thefatsarewhereit’sat!Asaformerfat-freegirl,letme tellyou that fatdoesnotmakeyoufat.Fat is in factwhatsatiatesyou,keeps your blood sugar stable, and helps to heal the gut lining. Dr. NatashaCampbell-McBridetellsustoeat“naturalfatsintheirnaturalstate,”andthatthemost important fats for those on the GAPS Diet are animal fats (Gut andPsychologySyndrome,RevisedandExpandedEdition,page275).

The healthiest fats are pork lard, beef tallow, duck fat, goose fat, shmaltz(chickenfat),oliveoil,coconutoil,ghee,palmoil,andbutter.Youwillalsogetfatfromyourhomemadestockssincebonemarrowcontainsfat-solublenutrientssuchasvitaminsA,D,andE.Fattyacidsprovideessentialrawmineralstoaidand rebuild thegut lining.Make sure tomix itup soyouaregettingdifferentfatty acid profiles all the time. But avoid all saturated vegetable fats andtransfats;thesearenothealthyfatsandareactuallyquitedamagingtothebody.

When you add fats to your broth or stock, you are helping your bodyassimilate the nutrients. Feel free to add a tablespoon or two of animal fat,coconutoil,ghee,orculturedcreamtoeverybowlofsoup!WhenIcallforyoutoadd“good-qualityanimalfat”toanyoftherecipesinthisbook,youchoose!Iwillgiveyouasuggestedfat,butfeelfreetosubstitutewhatyouhaveorgobythe flavor you desire (coconut oil or ghee may be more desirable in a sweetdessert,forinstance,whereaslardandtallowmaypairbetterwithsavorymeatsand roasted vegetables).As long as you stick to the “healthy fats”mentioned

above,it’syourcall.

SproutedSeeds

Place1/2to1cuprawseedsinacleanquart-sizedmasonjar,andcover2inchesabove the topwith filteredwater.Cover the jarwith cheesecloth and a rubberband,andletitsitovernightfor10hoursinacoolplace.Draintheseeds,rinse,anddrainagain;replacethecheesecloth,theninvertthejarandpositionitatanangle in a Pyrexmeasuring cup or bowl. This will allow air to circulate andwater to continue draining. Rinse the seeds every 12 hours, and repeat theprocessuntil sproutingbegins—about2days.Dump thesproutedseedsontoaplateorcookie sheet, and let themdrycompletely.Thenput themback intoaclean,dryjar,capit,andstoreinthefridge.

CrispyNuts

Place 4 cups raw nuts in a large jar or glass bowl. Coverwithwarm filteredwater.Gentlystir insomeseasalt(usethemeasuringtable).Soakfor7hours.Strain, rinse, andplace in a dehydrator or oven at nomore than150°F for 24hours,oruntilcrisp.Storeallnutsinanairtightcontainerinthefridgeorfreezerforupto6months.

Note:Cashews are not truly raw since they’re heated to 350°Fwhile still intheir shell to neutralize a toxic oil called cardol before they go to market.Therefore, it’snotnecessarytodehydratethemaftersoaking,butroastingwillmake them the tastiest. Follow the regular soaking instructions (soak for nolongerthan6hours),thenspreadthemoutonacookiesheet.Roastintheovenat200to250°Ffor12hoursforoptimalflavorandcrunch.

Saltmeasurementsforsoakingnuts(4cupsnuts):

Pecans 2teaspoonsWalnuts 2teaspoonsPeanuts 1tablespoonPinenuts 1tablespoonAlmonds 1tablespoonMacadamianuts 1tablespoonHazelnuts 1tablespoonCashews 1tablespoonPumpkinseeds 2tablespoonsSunflowerseeds 2tablespoonsPistachiosNosoakingrequired!

NutMilk

InablenderorVitamix,place1cupcrispynutsand4cupsfreshfilteredwater.Blend for 30 seconds to aminute. Strain themilk into your pitcher through asieve or nutmilk bag.Gently press down on the solids or squeeze the bag toreleaseallofthemilk.Addspicesorsweetenersasyouwish.Storeinthefridgefor2to3days.See“NutPulp”(page257)forseveralnutpulprecipes.

NutFlour

Place4cupscrispynutsinafoodprocessororVitamix.Processuntilaflour-likeconsistencyisachieved.Watchcarefully,asthemixturewillquicklyturntonutbutterifyouletitgotoolong!Storeinadarkairtightcontainerinthefridgeforupto3months,orfreezeforupto6months.

NutButter

Place 4 cups crispy nuts in your food processor.Blend for a good 5minutes,scrapingdownthesidesasnecessary.Addagenerouspinchofseasaltandabout1to2tablespoonscoconutoil.Forasweeternutbutter,addatablespoonofrawhoney.Scrapethenutbutterintoajar,cap,andstoreinthefridge.

NutCrackers

Place 2 cups sprouted and finely ground nuts in your food processor. Add 1/2teaspoon salt, 1/4 teaspoon garlic powder, 2 tablespoons fresh herbs (or 1tablespoondried),1 to2 tablespoonscoconutoil,1egg(or1flaxorchiaegg;seethenotebelow),and1/2cuprawParmesancheese(optional,onFullGAPS).Blend all the dry ingredients together; add in the wet ingredients and blendagain.Moldintoaballandplaceinthefridgefor20minutes.

Usingacuttingboard,ortwopiecesofparchmentpaper,rolloutthedoughto a thickness of 1/8 inch.Cutwith a knife in your desired shapes. Place on anonsticksheetinyourdehydratorat145°Ffor12hours.Flipanddehydrateforanother 12 hours. If you don’t have a dehydrator, place in your oven on thelowestsettingforabout1houroruntilcrisp,flippinghalfwaythrough.Storeinanairtightcontainerinthefridge.

Note:Tomakeaflaxorchiaegg,combine1tablespoonofgroundflaxorchiaseedswith3tablespoonsofwaterandletstandfor5minutes.

CoconutCoconut to the rescue! For people who cannot tolerate dairy, coconut is awonderfulalternative.Coconutoilismadeupofmediumchaintriglyceridesandisaneasilydigested fat that suppliesaquickboostofenergy to thebody. It’sgreatforthebrainandisalsoantiviral,antimicrobial,andantibacterial.Forthosewith a dairy intolerance—aswell as thosewithout—this is a great alternativewithloadsofnutrientsanddeliciousflavortoboot!

OpeningaYoungThaiCoconut

Scrapeawaythethickwhitehuskuntilyouseethecoconut’sroundedtop.Using

acleaveroraheavyknife,strikeswiftlyandmakefourmarksaroundthedome,creatinga2-inchsquare.Asyoukeepstrikingthesespots,thecoconutwillopenup.Peeloffthetop,andpourthecoconutwaterthroughastrainertoremoveanybitsofshellfromyourfreshcoconutwater.Usethebackofaspoontoremovetheyoungcoconutmeat;itwillbemorerubberythanthatofamaturecoconut.Use it insmoothies,or tomakeyogurt (recipefollows).Thewatercanalsobeusedinsmoothies,oritcanbepoppedinthefridgeforaniceelectrolytedrink.You can also ferment the coconutwater andmake a refreshing coconutwaterkefirusingwaterkefirgrains(seeresources).

CoconutMilk

Rinse the meat from 1 young Thai coconut, making sure to discard all hardbrown bits of shell, and toss it in the blender with 2 cups filtered water (orcoconutwater for a sweeter drink).Blend for aminuteor so, strain through acheesecloth,andenjoy!Ifyou’reusingamaturecoconut,use1cupmeatwith3cupswater.

Variation:Coconutmilkwithdehydratedcoconutflakes.Place21/2cupsjust-boiled,filteredwaterinyourblender(thehotwaterhelpstoreleasethefatfrom

theflakes,makingathicker,better-tastingcoconutmilk).Add11/2cupscoconutflakes. Blend for a few minutes, then strain through a cheesecloth. Squeezegentlytogetoutallofthe“milk.”Storecoconutmilkinaglassjarinthefridge.Usecoconutpulptomakecoconutflour(recipefollows)orforyummydessertssuch asChocolateTruffles,Gingersnaps, orMacaroons (see “NutPulp,” page257).

CoconutButter

Pour 4 cups unsweetened coconut flakes into a food processor or high-speedblender.Startbypulsing,scrapingdownthesideswithaspatula.Thiswilltake10to20minutestoprocess(afoodprocessorisfasterthanablender).Storeinaglassjarinthecupboard.Addflavorifdesired(seeCoconutBark,page275).

CoconutMilkYogurt

Blend2cupsofyoungThaicoconutmeatwith1/4to1/2cupcoconutwater,waterkefir,or filteredwateruntil smoothandcreamy.Pour throughastrainer intoaclean,quart-sizedmasonjar,fillingit three-quartersoftheway,allowingroomfor the yogurt to expand. Add two capsules probiotic powder, or 1/4 teaspoonloosepowder,andstir.Placethejarinayogurtmaker,oven(withthelighton),ordehydratorat110°Ffor24hoursandupto72hours.

CoconutMilkKefir

Add1packagekefirstarter,2tablespoonsmilkkefirgrains,or1/2cupkefirfromapreviousbatch to4cupshomemadecoconutmilkandstir.Capandleaveonthecounterinawarmspotfor24to36hours(Iliketoplacemineonthetopofmy turned-ondehydrator,especially in thewintermonthswhenmycountertopisn’ttoowarm).Shakeafewtimesthroughouttheday.Strainthegrainsandstartanewbatch.Storekefirinthefridge.Foradditionalinformationsee“RawMilkKefir,”page28.(Note:Photosreflectsmallerserving)

CoconutFlour

After strainingyourcoconutmilk, spread thepulponabaking tray linedwithparchmentpaperoranonsticksheetinyourdehydrator.Dryintheovenonthelowesttemperature,orinyourdehydratoron90°Fforaboutanhour,oruntilallthemoisture has evaporated.Pour the dried coconut pulp into a high-poweredblender or your Vitamix, and blend on high for 30 seconds until you havecoconut flour. Store in an airtight jar. This will be considerably lighter andfluffier thanwhatyoubuyin thestore—not tomentionhealthier.Store-boughtcoconutflourisnotallowedontheGAPSDietbecauseit’stoohighinfiber.

Note:Foraquickermethod,youcanalsoblenddriedcoconutflakesinahigh-speedblenderuntiltheybecomeflour.Justbecarefulnottoletitgotoolong,oryou’llendupwithcoconutbutter.

RawDairyRaw dairy is filled with beneficial bacteria and is easily digested because itsenzymeshaven’tbeenalteredordestroyedbythehighheatofpasteurization.Iffor some reason rawdairy isabsolutelynotavailable,youcansubstitutehigh-qualitypasteurizedorganicwholemilkfromgrass-fedcows.Whenyouculturedairyintofoodslikekefirandyogurt,youwillatleastbeaddingbacksomeofthebeneficialbacteriathathavebeenlostthroughpasteurization.

Raw-MilkYogurt

Tomakeraw-milkyogurt,it’sbesttofindatrustedsourceofrawmilk.Ifyou’reunable to find rawmilk, you can stillmake yogurtwith the very best-qualityorganic whole milk from grass-fed cows. Try to find lightly pasteurized, notultrapasteurizedorhomogenizedmilk.Raw-milkyogurttendstohaveathinnerconsistency than yogurt from pasteurized milk. If you would like a thicker-consistencyyogurt,youcanstrainitthroughcheeseclothandseparateoutsomeofthewhey.Youcanthenusethewheytoculturevegetables,soaknutflours,oradd to smoothies or juices for some extra probiotics. Goat’s-milk yogurt is agreatfirstoptionsinceit’softeneasiertodigest;manypeopleonGAPStoleratethisbetter.Ifyoucannotfindgoat’smilk,goaheadwithrawcow’smilkandseehowyoudo.

Ifyou’reusingrawmilk, it’spreferablenottoheatit;otherwiseyoumightdestroy itsmolecular structure. Instead, just place rawmilk into a quart-sizedmason jar and add 1 tablespoon starter culture (yogurt) per cup of milk. Stirgently to incorporate; cap and place in a dehydrator at 110°F or in your ovenwiththelightonfor24hoursorlonger(withareminderstickynoteontheovendoor).MonicaCorrado recommends findingaverygood-quality stainless-steelthermosandheating itwithhotwaterbeforeadding rawmilkandstarter.Capandleaveonthecounterfor24hours.Thethermoswillkeepitat110°Ffor24hours.After24hours,placetheyogurtinthefridgeandcool.

If you are using pasteurized dairy, place 1 quartmilk into a pot over lowheat,andattachathermometer.Heatthemilkto180°F.Removefromtheheatandcoolto110°F(about10minutes).Place1/4cupofstarteryogurtinaquart-sized mason jar. Carefully add the heated milk up to the shoulder of the jar(about 1 inch from the top). Stir gently to incorporate; cap and place in adehydrator at 110°F (it needs 110°F for 24 hours to ensure that the lactose isfullydigested)or inyourovenwith the lightonfor24hours(withareminder

stickynoteontheovendoor).After24hours,placetheyogurtinthefridgeandcool.Youwillnoticethat

thecreamseparatestothetop.Justgiveitabigstirbeforeserving—orenjoyalittlecream.Itisdeliciousandsohealingforthegut!

Makingyourownyogurtisahugemoneysaver.Imake8quartsofyogurtfor$20sinceIpay$10pergallonformyrawmilk.Youmightbeabletofindyourrawmilkforaslowas$7pergallon.Tobuy8quartsoforganicyogurtatthegrocerystorewouldcostmeabout$60,nottomentionthetimetraveledtogetthereandthewasteofeightplasticcontainers.

Raw-MilkKefir

Makingkefirisveryeasy,anditissonutritious.Thelacticacidproducedinthefermentationprocessisverysoothingforthegut.KefirisanexcellentsourceforBvitamins,vitaminK,andbiotin.Kefirprovidesuswithmanyadditionalstrainsofprobioticsbeyondwhatyogurtcansupply.Kefirgrainsarerubbery,looklikelittlegummybears,andoftenvaryintheirsizeandshape.Theyaresafetoeatifone escapes through your strainer. Kefir is an excellent option for salad

dressingsorasa substitute formilk,buttermilk,yogurt,or sourcream. Ioftenuse kefir to soak store-bought almond flour if I’m not makingmy own fromsoakedanddehydratednuts.

Place your kefir grains, starter (see resources), or 1/2 cup kefir from apreviousbatchinaclean,quart-sizedmasonjar.Fillthejartotheshoulderwithroom-temperature,fresh,rawmilk,cap,andleaveonthecounterfor24hours—longer if you like amore sour taste. (I like to leavemineon topofmywarmdehydrator.) Gently shake the kefir a few times throughout the fermentationprocesstomakesureallthemilkisbeingfermented.Whenthemilkisfinishedfermenting,youcaneitherpopitdirectlyinthefridgeorstrainandstartanewbatchimmediately.Ihaveaboutfourbatchesofkefirgoingata time,soI justkeeptheminthefridgewiththegrainsandrotateasneeded.

When I’mmakinganewbatchofkefir, I use about 1/2 cupofmyexistingkefirasastarterforthenextbatch.

Ifyou’reusingpasteurizedmilk,heatthemilkto180°Fandallowittocoolto110°Fbeforeaddingthestarter.Followtheinstructionsabove.

Kefircanbequitesouroreffervescent,soitmaytakea littledoctoringforkidstoreallyenjoythetaste,especiallyifthey’reusedtothesugarystore-boughtkefirs.Irecommendstartingyourchildrenwithitunsweetenedearlyon,sotheydevelopatasteforitsnaturalsweetness.Weenjoykefirwithalittlerawhoney,coconut shreds, ground flax seeds, some crispy nuts, and fresh fruit. Anothergreatideaistodoasecondfermentation.Juststrainyourfresh-madekefirintoanother mason jar, add fresh fruit, cap, and leave it on the counter for anadditional24hours.

HomemadeCulturedCreamorSourCream

Placeslightlylessthan1quartrawcreaminaquart-sizedmasonjar.Inoculatewith 1/2 cup of your starter (either store-bought crème fraîche, sour cream,yogurt,kefir,apreviousbatchofculturedcream,or1packetofyogurtorkefirstarter).Capandletsitinawarmspotforatleast24hours;itmighttakeupto48 hours to properly thicken. This is delicious with honey and cinnamon orgarlicandherbs(freshherbsinStage2anddriedherbsinStage5).Andit’saperfectway toadd somegreat fats and livecultures toany smoothie, soup,orMexicandish.(Photosreflectasmallerserving)

FreshCulturedButter

Place1quartfreshculturedcreamintoafoodprocessororstandingmixerfittedwith thewhiskattachment.Beatonmedium-highuntil thecreamstarts to turnyellowas itseparatesfromthebuttermilk.Inabout2minutes,youwillhaveaball of butter. Turn themachine off, pour out the buttermilk, and briefly beatagain.Repeattheprocessuntilalltheremainingbuttermilkisreallystrainedout,thenplacetheball inabowlandpressoutthelastofthebuttermilk.Rinsethebutterundercoolwater,patitdrywithapapertowel,addseasaltifdesired,andstoreitinacrockinthefridge.

Anotherfunwaytomakebutter,especiallywithkids,istoshakeityourself.Mykidsalldid this inpreschool. Ifyouplaceapintofcreaminaquart-sizedmason jar, cap the jar, and start shaking,youwill ratherquickly see it turn tobutter.Remove from the jar andpouroff thebuttermilk.Run thebutterundercoolwatertoremovethelastdripsofbuttermilk.

Ghee

Gheeisawonderfulfatforcookingbecauseithasahighersmokepoint(485°F)than most oils, so it’s great for sautéing, pan-frying, and roasting at highertemps.It’snotashardasyoumaythinktomakeyourownghee.

Place 1 cup butter in amedium-sized, heavy-bottomed saucepan andmeltover lowheat,orput it inapan in theovenat200°F.Simmeruntil thebutterclarifies (it should be foamy on top and clear butter underneath)—about 10

minutes, or until the butter stops crackling. Let the ghee cool for 20minutes,thencarefullyskimanyfoamfromthetopwithafine-meshskimmeroralargespoon, and strain it into a jar or crock through a double layer of cheesecloth.Storeinanairtightcontainerinthecabinetorfridge.Gheedoesnotneedtoberefrigerated.

YogurtorKefirCheese

Placecheesecloth,ora tea towel, inastraineroveraglassbowlandpour in1quartfreshraw-milkyogurtorkefir.Coverwithaplateortowel,andleaveonthe counter or refrigerate overnight. You may also hang the tea towel orcheeseclothfromacabinetknobwitharubberbandandallowit todrip intoabowlsetbelowovernight.Removethecheesefromthecheeseclothandstrainer,andshapeitintoaball.

Theclearyellowliquidthatistheby-productofstrainingthecheeseiscalledwhey.Reservethewheyforuseinsmoothies,soups,andjuices;asastarter toinoculate your cultured vegetables; or to soak your nut flours. Whey is anexcellentsourceofhealthybacteria,andit’sgreatforthegutwhentolerated.

Youcanaddwhateveryouwant to thecheese.Herearea fewideas togetyoustarted:•Foldinchoppedgarlic,freshthyme,androsemarywithapinchof

saltandagenerousdrizzleofoliveoilontop.

•Fold ina tablespoonofhoney,a teaspoonofvanilla,apinchofcinnamon,andapinchofsaltforasweetfrostingorcheese.

•Yogurtandkefircheesehavebecomestaplesinourhouse.Withhomemadecrackers,therereallyisnobetter!

Note: Fresh herbs are not allowed until Stage 2, and dried spices are notalloweduntilStage5oftheIntroductionDiet.

DairySensitivityTest

If you have digestive disorders or food intolerances, Dr. Campbell-McBriderecommends starting with the GAPS Introduction Diet, which calls for initialabstinencefromdairy.Thiswillhelpyourgut lininghealfaster thanitwillontheFullGAPSdiet;thusyoumightbeabletohandlesomewell-fermentedrawdairyaftertheIntro’sinitialstages.However,beforereintroducingdairytoyourdiet,itisimportanttodothesensitivitytest.(SeeGutandPsychologySyndrome,RevisedandExpandedEdition,page120,fordetails).

At night, place a small dab of the food in question on the inside of yourwrist.Youmayhavetoblenditwithalittlewaterifit’sasolidordrygood.Letitdryandleaveonfortheremainderofthenight.Inthemorningchecktoseeifthereisanyirritationtotheskin.Ifso,thenavoidthefoodforanotherfewweeksand repeat the sensitivity test. If there is no irritation, then you can slowlyintroduce the food toyourdiet.Startwith1 teaspoonperday for three to fivedays. Follow along with instructions from once again, my hero, GAPS chefMonicaCorrado:Bearinmindthatmedicalconditionsmorecomplicatedthana

basicdairysensitivitymayrequirediagnosisviain-depthclinicaltesting,suchasbloodwork.

IntroducingDairyMonicaCorrado,MA,CNC,traditionalfoodand

GAPSchef

Ifyouhavenosensitivity todairy,youcanstartwithanykindofdairyon theIntroductionDiet:whey,yogurt,culturedcream,andkefir.(Thereisnocheeseallowedon the IntroductionDiet.)For thosewithknowndairy allergies, thosewhohaveshownanallergytodairyproductsontheskinsensitivitytest,orthosewho are on FullGAPS but did not do the IntroDiet, here is the protocol forintroducingdairy.Foradditionalinformation,referto“WhatAboutDairy?”and“Dairy IntroductionStructure” inGut andPsychology Syndrome,Revised andExpandedEditionbyDr.Campbell-McBride(pages119–27).

1. Begin with homemade ghee or a ghee free of preservatives and otheradditives.Gheeispuremilkfat.Itcontainsnolactoseorcasein.

2. If ghee is tolerated, six weeks later introduce organic butter (preferablyunsaltedorwithseasalt).Organicbutterispuremilkfatandalittlewhey.(Wheyisamilkprotein,whichiseasiertodigestthancasein.)3.Ifbutteristolerated,sixtotwelveweekslaterintroducehomemadesourcream(crèmefraîche) made with full-fat raw cow’s cream. Homemade sour cream ismostlymilkfat.Itcontainssomemilkprotein,butnolactoseifculturedfortwenty-four hours. Culture the cream with yogurt and start by eating 1teaspoonperday;increaseto1to2cupsperday.Introducealsohomemadeyogurtmadefromfull-fatrawcow’sorgoat’smilk.Besuretoculturethemilkfortwenty-fourhourstopredigestthelactose.Startwith1teaspoonperdayandincreaseto1to2cupsperday.

4.Ifyogurtandsourcreamare tolerated,six to twelveweekslater introducehomemade kefir made from full-fat raw cow’s or goat’s milk, and rawcreamculturedwithkefir for twenty-fourhours.Startwith1 teaspoonperdayandgraduallyincreasetheamountuntilyouarehaving1to2cupsperday.

5. Introduce cheese (startwith cheddar andParmesan) by eating amouthfulwithamealandcheckingforareactionafter threetofivedays.If thereisnone, then continuewith cheese.Cheeses allowedon theFullGAPSDiet(organicand raw-milkarepreferred) includeRomano,Havarti,Roquefort,

Swiss, Stilton, Muenster, blue cheese, brick cheese, Brie, Parmesan,cheddar, Colby, Limburger, Gorgonzola, cottage cheese, Gouda, Edam,Asiago,andCamembert.

6.Afterabouttwoyearsonthediet,trysomecommerciallyproduced,full-fat,live,organicyogurt,sourcream,andcrèmefraîche.

TheGAPSIntroductionDiet

The GAPS Introduction Diet is a very healing protocol that will restore thebalance between the good and the bad bacteria in your gut, so that you canregainand takecontrolofyourhealth.But it isnotmeant tobea longphase.AlthoughtheFullGAPSDiet ismostoftenaminimumtwo-yearcommitment,theGAPSIntroDiettypicallylastsanywherefromeighteento30days,roughly3 to5daysperstage.There isnoharminstayingon theIntroductionDiet forlongerperiodsoftimeaslongasyouareeatingplentyofqualityanimalprotein,fats, and freshly pressed juices.My husband and I completed amonth of theIntroDietbeforegoingbackandrepeatingitwithourchildren.(Wealsostartedthemonthefirstdayofschoolvacation,soweknewwehadtendaysforthemtoadjust.)Before you embark on the intro diet, please readGut andPsychologySyndrome, Revised and Expanded Edition (pages 142–52) by Dr. NatashaCampbell-McBride.

If you are new to this way of eating, or new to cooking from scratch,considerstartingwithacoupleofweeks,orevenmonths,ontheFullGAPSDietinorder togetyourfeetwetandgetused toyournewnormal inregard to thefoodsyou’ll be eating andhow theyneed to be prepared, before you start theIntroDiet.Peopleoftenfeelbetterrightaway,simplybyeliminatingprocessedfoods and eating theFullGAPSDiet.Thenyou can return to theGAPS IntroDietwithmoreconfidenceinthekitchen(andinthegrocerystore).Buttotrulyheal the gut, when you are ready, you need to go back to the beginning andfollowtheGAPSIntroDietProtocol.

Thereisnoquestionwewerenervousasthedayapproachedthatwe’dstartourfivekidsontheGAPSIntroDiet.Threenine-year-olds,asix-year-old,andafive-year-old: How in the world was it all going to go? Well, there werestruggles,ofcourse,butImustsayitwentmuchbetterthanI’deverdreamed.Infact, I think the hardest part was just deciding to do it: picking a date andactuallystarting.Myhusbandwasatotalherothosefirstfewdayswhenourkidscamedowntosoupforbreakfast.Asheshowedme,courage,strongwill,andano-nonsenseattitudearekey.Overtheirinitialsnifflytears,upsetstomachs,andwhinycomplaints,Nicksimplystated,“It’ssoupornothin’,notwowaysaboutit.”Istoodthereinthebackground,sogratefulthatIhadhisstrength,support,

andgoodhumorfortheroadaheadofus.Thepointatwhichyoumovefromonestagetothenextisyourcall.Wedid

five days at each stage, but you may bust through them at two days a pop.Likewise,youmightneedtohangoutatacertainstageforafewweeks.Ifyouaresymptom-freeandthingsarefeelingright,moveontothenextstage.Ifanyadversereactionsoccurwiththereintroductionofnewfoods(forexample,moretripstothebathroom,bloating,handflapping,orhyperactivity),youwillknowthat youmoved ahead too quickly.Noworries. Simply return to the previousstage for at least two to five days, and allow for more healing to take placebefore trying again. Respect your bio-individuality and move forward, orbackward,accordingly.

Onceyou’re inagroove, itmovesalongquickly.Beforeyouknow it,youwillbeontothenextstage!Wemadeitakindofgame,andthekidsgotexcitedaboutcountingdowndaystothenextstage.Itmightsoundalittledesperate,butyoudowhatyouhavetodotogetthrough.Screentime,littlepresents,anextrabookbeforebed,orsomenewLegosdidn’thurt,either.KidsonGAPSarerealtroupersanddeserveencouragement.Keep inmind that this isabig transitionforyourfamily—alittletreathereandtheregoesalongway.Staywithit,staystrong, and follow through! Likewise, if you are an adult going through thiswithoutkids:Please,pamperyourself!TakeadayoffandcurlupinbedwithagoodbookorTVshow.Orhaveanap,thengotothemovieswithsomefriends.Cutyourselfsomeslackinthesefirstfewweeks,patyourselfontheback,andtakewhateveryoucanoffyourplate!

OStage1

kay, here we go! You now have the knowledge and desire to moveforwardwiththeGAPSDiet.Sohereisthenitty-gritty,down-and-dirtytruthaboutwhatyoucanexpectforthenextmonthorso.Inaword,it’s

allaboutsoup.Soup,whenproperlyprepared fromnutrient-densemeat stock,providesan

exceptionallyeasy-to-digestandnourishingmealthatbeginstohealthegutwall.Theproteinsinmeatstockarepartiallybrokendown,givingyourbodyachanceto rest while reaping the benefits of the stock’s healing power. Having thesesoups also removes most fiber from your diet, again allowing your digestivetract time to heal.Althoughyouwill have options forwhat kindof soup, justknowthatyouwillbeeatingwhatseemslikedinnerforbreakfastandlunchfordinner.Youwill basically be throwing out all the food rules you are used to.Some days, youmay even choose to have the same exact thing for breakfast,lunch,anddinnerifmenuplanningfeelsliketoomuchwork!

Onthatnote,alwayskeepsomesoupsonhandinthefreezerintheeventthatcookin’justain’tgonnahappen.Isuggestmakingbigbatchesofanythreesoupsthatarelistedinthissection,thensimplyalternatingforthefirstseveraldays.Ifyou can prep them before officially starting the diet, you’ll be psyched! MyfamilymostlyateBasicChickenSoup,ButternutSquashSoup,andCrock-PotBeefSoup.

Inbetweenoraftermeals,weenjoyedacoconutcreamasatreat,orasmallspoonfulofhoney. (Thiswaskey ingetting thekids toeat. If theyknew theywouldgetalittlehoneyafterfinishingameal,itwaseatenupforsure.)NickandIalsohadlotsofgingerandturmericteawithcoconutoilandhoneythroughouttheday.Andtrythisboostwithaprobioticbonusforthekids:Usingaplastic,calibratedsyringe,measureout1tablespoonoffermentedpicklejuiceandtakeitorallythreetimesaday.Eventually,youmayworkuptofive“shots”adaypermeal.Alltheselittlesnacks,sips,andsquirtswillkeepyourbloodsugarstablesothatyou’renotcrashinginbetweenmeals.

When you start Stage 1, bad bacteria begins to die off right away. It’spossiblethatthiswillmakeyoufeelphysicallysick(nausea,exhaustion,runstothebathroom,andsoon).This,too,shallpass!Forourfamily,itlastedonlythe

first twenty-fourhours, but everypersonhas adifferentbacterial composition,andstatesofguthealthvaryaswell.Sothedegreeofdie-offanddiscomfortwilldependon the individual.Nomatterwhat, juststickwith it,andkeep thinkingabouthowmuchbetteryou’llfeelontheothersideofwithdrawal.Remember,you are starving off those pesky, sugar-addicted bugs in your gut. They arepissedandhangingonfordear life.But ifyoucanholdoutandstickwith thesoup,yourbodywillinevitablypurgethembywhatevermeansnecessary.

FoodsAllowedDuringStage1Stage1 isbasedon threecomponents: stockandsoupsmadewithmeats, fish,andvegetables;probiotic foods; and fats.Whenmakingyour stock,be sure tousepasturedmeatsandsimmeronlyforafewhourstostartout.Starteverydaywithaglassofmineralorfilteredwaterwithfreshlemonjuice.

InStage1,youcanhave:

•Homemadestocksfromfish,beef,chicken,turkey,andlamb:Makesuretoreserveandutilizebonemarrowandsofttissuesinsoups•Soupswithwell-boiled vegetables and meats •Meats: beef, pork, lamb, goose, pheasant,turkey,shellfish,andchicken,boiled instockor filteredwater •Choppedliver:Liverisanutritionalpowerhousethatcanbecookedintoanysoup•Well-cookedvegetables,withall fibrous stemsandpeels removed:beets,bok choy, broccoli (no stalks), brussels sprouts, carrots, cauliflower (nostalks), collard greens, eggplant, French artichokes, garlic, green beans,kale,onions,peas,peppers,pumpkin,spinach,squash(winterandsummer),tomatoes, turnips, and watercress • Animal fats: tallow, lard, goose,chicken,duck•Coconutoil

•Seasalt•Peppercorns: black, green, and white (whole, to flavor soups and stocksonly)•Probioticfoods:1to2teaspoonsperdayofhomemadefermentedvegetable juices (pickle or sauerkraut) and whey, yogurt, sourcream/culturedcream,andkefir,culturedforatleasttwenty-fourhours(see“RawDairy,”page27), if there isnodairyallergy; ifyouaresensitive todairy,followthedairyintroductionprotocol(page35)•Filteredwater

•Teas:Freshgingerrootandturmerictea,andlooseherbaltea(chamomileisgood)•Lemonjuicemixedwithwarmfilteredwater•Rawhoneyinsmall

amounts

MakingSoupsDuringStage1

Vegetables

DuringtheearlystagesofGAPSIntroDiet(Stage1through3),soupsaremadebycookingvegetablesinstock.WhenyoumovetoStage4andbeyond,youcanmovetosautéingvegetablesinhealthyfatandthenaddingstocktomakesoup.

FermentedFoods

Fermented foods are essential to healing the gut andmust be introduced rightfromthestart.Ifyoucanhandledairy,addwhey,yogurt,orsourcreamtoeverybowl of soup. If you cannot handle dairy, be sure to add fermented vegetablejuicetoeverybowlofsoup.Whenyouaddhomemadeyogurtorculturedcream,the fat will help you to absorb all the nutrients in the soup. Be sure thetemperature of the soup isn’t too hot, since that will destroy the preciousbeneficial probiotic bacteria in the yogurt, cream, and fermented vegetablejuices.Culturedcreamisawonderfuladditiontoanysoup:Itprovidesnotonlyaprobioticpunchbutalsoahealthydoseoffat-solublevitamins.VitaminsA,D,E,andKarehardtogetinmoderndiets,andtheyareessentialtoahealthybody.RawculturedcreamisagreatsourceofvitaminA,andgoodhealthyanimalfatsarethebestwaytonourishyourbodywiththefat-solublevitaminsitneeds!

HerbsandSpices

FreshherbsarenotalloweduntilStage2.However,witha“bouquetgarni,”theherbs infuse thesoupandarenotactually ingested,so feel free touse themtoaddflavortoanysoup.Abouquetgarniisabundleofherbstiedtogetherwithcooking string,orwrapped in abundleof cheesecloth and tiedupwith string.Theyareused to flavor soups, stocks, or stews.Youcan reallyputwhicheverherbsyoudesire in thebunch,but Imostoften tie togetherparsley, rosemary,thyme,bayleaf,andgarlic.FreshherbsareallowedinStage2(andmaybedriedorfresh);spices(whichshouldbeground)arenotalloweduntilStage5.Pepperis a spice, so don’t add it until Stage 5, although peppercorns are allowed in

Stage1;usethemtoflavormeatstockandthendiscard.Once you have reachedStage 5, be sure to add sea salt and fresh cracked

pepper to all of the Intro recipes! Speaking of sea salt, buy unrefined sea saltwith a tinge of color. If it is white-white, it means it has been refined andstrippedofmanyof thebeneficial traceminerals thatyouwant!See resourcesforgoodoptions.

Storage

If you ever have excess greens in your fridge, blanching and freezing is theanswer.Toblanchyourgreens, first removethestemsanddiscard them—theyare toofibrous.Chopgreens into2-inchpieces.Place these inapotofboilingwater for 30 seconds, then remove and put in a bowl of icewater to stop thecooking process. Pat dry and store in single servings, in ziplock bags, in thefreezer.When it’s time tomake soup, throw these right in yourCrock-Pot orsouppotstillfrozen.

HelpfulDefinitionsSoup:MostlyliquidwithalittlebitofmeatandvegetablesStew:Halfstock,halfmeatandvegetables

Casserole:Mostlymeatandvegetableswithalittlebitofstock

PoachedChickenServes6to8

Thisisastapleinourhousebecauseitiseasy,quick,anddelicious.

13-to4-poundwhole,organic,pasturedchicken2–3celerystalks,chopped1onion,quartered2carrots,peeledanddiced4quarts filteredwater,ora littlemore ifneeded tocover thechicken2clovesgarlic,peeledandcrushed

1tablespoonpeppercorns2bayleavesAfewsprigsoffreshthyme,rosemary,orotherherbsJuiceofonelemon1tablespoonunrefinedseasalt

Remove thegiblets fromyourchicken, rinse itwithcoldwater,andpat itdry.Place thechickenina largestockpot.Addthecelery,onion,andcarrots to thepot.Coverwithfilteredwater,andaddthegarlic,peppercorns,bayleaves,freshherbs,lemonjuice,andagoodpinchofseasalt.Bringthewatertoaboil,skimanyscumfromthetop,andreducetheheattoasimmerforaboutanhourand20minutes.Remove the chicken andplace it on a platter to cool for 20minutes.PullallthechickenofftheboneandshredordiceforstorageinTupperwaretouseinvariousrecipesthroughouttheweek.Placethecarcassbackinthepottomakebroth(page12),orfreezethecarcassforlateruseonceontheFullGAPSdiet.

BasicChickenSoupServes6to8

Whenwe first started theGAPS IntroDiet, I remembermaking this soup andaddingtoitwhatevervegetablesIcouldfindinmyfridge.IwassohungryfornutrientsthatIcouldnotgetenoughintomysoups.Trycuttingupzucchiniandsummersquash,turnips,orrutabaga.Throwinsomefreshspinach.Getcreativeandaddwhatyoulike.Formykids,Ikeepthebasicrecipeprettysimplesincetheyeachhavetheirfavoriteadd-ins.Someofthevegetablesdon’ttakelongtocook(likespinach), soyoucanput theminat theend.With themeat,use theconnectivetissueanddarkmeatspulledfromthebonesofyourchickencarcassaftermakingstock.Theyaremosthealingforthegut.

2quartshomemadechickenstock(page10)2–4tablespoonsanimalfat,coconutoil,orghee3carrots,peeledanddiced

1 yellow onion, diced (or 1 leek, sliced down themiddle,washed, and slicedagainintohalf-moons)1–2cupscauliflower,choppedorriced(seepage87)3tablespoons fresh parsley, chopped (Stage 2) 1–2 cups leftover roasted orpoachedchickenmeat,choppedorshredded1/4–1/2poundliver,choppedfinely(optional)Seasalt

Homemadeyogurt(page27)orculturedcream(page30),iftolerated(optional)

Combinethestock,fat,andvegetablesinasouppotandbringtoaboil.Reducetheheattoasimmerandsimmerthesoupforatleast15to30minutesoruntilthevegetablesare tender. (At thisstage,donotsautévegetablesbeforeaddingthem. Simmering vegetables is gentler on your digestion, andwhen combinedwithgoodanimalfatswillstartthehealingprocess.)Addthechickenandliverandcookthrough.Seasonwithseasalttotaste.Servewithhomemadeyogurtorculturedcream,iftolerated.

ButternutSquashSoupServes6to8IdiscoveredaversionofthissoupinJessicaPrentice’sFullMoonFeast.AfterImade it, I felt like Ihadbecomeagourmetchef.Easy,delicious,andacrowdpleaser.

2quartschickenstock(page10)2tablespoonsanimalfat,coconutoil,orghee3leeks,slicedinhalf,andslicedagainintohalf-moons(or2onions,chopped)1butternutsquash,peeled,seeded,andcutintochunks1bouquetgarni

Seasalt

OptionalGarnishes

YogurtorculturedcreamChoppedfreshherbs(Stage2)Soakedandsproutedpumpkinseeds(FullGAPS)Addthestockandfattoapot.Addthevegetablesandbringtoaboil.Reducetheheattoasimmer,addthebouquetgarni,andcook,covered, for30minutesoruntil thevegetablesaresoftandthesquashiseasilypiercedwithafork.Takeout thebouquetgarniand remove the soup from the heat. Carefully puree the soup with animmersionblenderuntilsmooth.Addsalttotasteandserve.

Note:Youcansubstitutefilteredwaterforstockifyoudon’thaveenoughstock.

CarrotGingerSoupServes6to8

Thiswarmingsoupisnicewithadollopofculturedcreamandafewsprigsofparsley or cilantro to garnish. (Fresh herbs are allowed in Stage 2.) 2 quartshomemadechickenstock(page10)2–4tablespoonsanimalfat,coconutoil,orghee2onions,chopped(or2leeks,sliceddownthemiddle,thencutintohalf-moons) 1 pound carrots (about 8–10), peeled and chopped 1 bulb gingerroot,grated(about3tablespoons)Seasalt

Addthestockandfattoapot.Addthevegetablesandgingerandbringtoaboil.Reducetheheat toasimmerandcook,covered,for30minutes.Pureewithanimmersionblenderuntilsmooth.Addseasalttotaste.

Crock-PotBeefSoupServes4to6

1quartchickenorbeefstock1 pound stew beef, rump roast, or chuck roast 2–3 tablespoons animal fat,coconutoil,orghee1headkale(stemsremoved)orSwisschard

2–4 chopped fresh tomatoes or 1 jar or can (28ounces) organicwhole peeledtomatoes1onion,chopped

2carrots,diced2celerystalks,diced(FullGAPS)2clovesgarlic,pressed2sprigseachrosemaryandthymeorotherfreshherbs(Stage2)1bayleafSeasalt

IthrowalloftheingredientsintomyCrock-Pot.Ittakesallof5minutestochop,stir itaroundabit,andpressstart.Cookslowandlowfor4to6hours.IfyouhaveaVitaClay(seeresourcesforsuppliers),youcandoitin2hours.YoucanalsouseacasseroledishorDutchovenandplaceinyourovenat285to320°Ffor5to6hours.Justaddthevegetables40to50minutesbeforeit’stimetoeat.Add sea salt to taste. Once you’re at Stage 4, you can brown yourmeat firstbeforeaddingvegetables.

MaitakeMushroomImmune-BoostingSoupServes6to8

Thisrecipewasinspiredbymyamazinglittlehealthfoodstoredownthestreet.It’s ahealingandnutritious soupwithorwithout themushrooms.Replace themushroomswithchicken,fish,pork,orsteakifdesired.

2quartschickenorbeefstock2–3 tablespoons animal fat, coconut oil, or ghee 2–3 maitake mushrooms,chopped

1tablespoonfreshgingerroot,peeledandmincedorfinelychopped5–6clovesgarlic,pressedorchopped

1–2 cups shredded chicken, beef, fish, or pork that has been cooked in stock(optional)2-to3-inchpiecefreshturmeric,peeledandshredded(optional)Seasalt

2–3scallions,chopped(optional)

Bringthestocktoaboil.Skimanddiscardthescum.Placethestockandfatinalarge soup pot and bring to a boil. Reduce the heat to a simmer and add theremaining ingredients, except the scallions. Simmer for 30 minutes. Addscallions,cookforanotherfewminutes,andserve.

OnionSoupServes6to8

2quartschickenorbeefstock3–5tablespoonsanimalfat,coconutoil,orghee2leeks,slicedinhalf,andslicedagainintohalf-moons2onions,redand/orwhite,sliced

2shallots,sliced2clovesgarlic,pressedorchopped1bouquetgarniSeasalt1 cup shredded chicken, beef, or meatballs that have been cooked in stock(optional)Culturedcream(optional)

Bringthestocktoaboil.Skimanddiscardthescum.Addthefattothepotandbringtoaboil.Addthevegetablesandturntheheatdowntoasimmer.Addthebouquetgarni,cover,andcook for30minutes.Remove thebouquetgarniand

puree the soup with an immersion blender. Season with sea salt to taste andservewithshreddedchicken,beef,ormeatballsandadollopofculturedcream,ifdesired.

TomatoSoupServes6to8

2quartschickenstock2–4 tablespoons animal fat, coconut oil, or ghee 8 fresh tomatoes (3–4 cups),chopped,or2jarsorcans(28ounceseach)crushedtomatoes2onions,diced

2clovesgarlic,pressed1poundgroundporksausage,crumbled(optional)SeasaltHandfuloffreshbasil,shredded(Stage2)

Bringthestocktoaboil.Skimanddiscardthescum.Addthefattothepotandbring to a boil.Add the tomatoes, onions, and garlic; turn the heat down to asimmer.Simmer for20 to30minutes,until theonionsare soft.Pureewithanimmersion blender. Add the ground sausage and simmer another 10 minutes.Addsalttotaste.AddfreshbasilasagarnishinStage2.

Variation (Stage 4 or later): Sauté the sausage in the fat until it’s nicelybrowned,about15minutes.Remove toaplate.Add theonions to thepanandsautéuntil translucent.Add thegarlicandstir foranotherminute.Transfer theonionsandgarlictothesouppot.Addthestocktothepot,bringtoaboil,skim,anddiscard thescum.Addthe tomatoesandsimmerfor15minutes.Puree thesoup with an immersion blender—or leave it chunky if you prefer. Add thesausageandstirtoincorporate.Lettheingredientssimmertogetherforanother15minutes.Seasonwith sea salt to taste.Sprinklewith freshchoppedbasil togarnishandserve.

ChickenThighswithLeeksandMushroomsServes4to8ThisdishwasvitalforourfamilyontheGAPSIntroDiet.Ourkidsscrambledforit,andIwashappytocreateamealearlyonthatallowedforalittlecrispyskinwhilestillcookingthemeatinstock.Mydaughteroftenhasachickenthighforbreakfast, lunch,anddinner.Wetriple theamountofchickenthat iscalledforinthisrecipeforourbigfamily!Forthemushrooms,Iliketouseshiitakesor

babyportobellos.OnceyoureachStage2,whiskaneggyolk(or,inStage3,awhole egg) into the gelatinous leek-and-mushroom stock for breakfast, or aslunch-on-the-go.

1–2leeks,slicedinhalf,andslicedagainintohalf-moons1/2poundmushrooms,stemsremoved,sliced4–8bone-in,skin-onchickenthighs

Seasalt1/2–1 quart homemade chicken stock 2 tablespoons animal fat, coconut oil, orghee

Preheat the oven to 350°F. Scatter the leeks andmushrooms in a big roastingpan.Placethechickenthighsontop,andsprinklewithseasalt.Carefullyaddthestocktothepan,justhighenoughtocoverthemeatwithalittleskinshowing.Addthefatandbakefor30to40minutes.Checkonceortwicetomakesuretheleeksandmushroomsaresubmergedinthestock.Servewithstockorvegetablesandsaladontheside.

SteakwithMushroom-and-LeekGravyServes6to8

Thiswasagreatwayforus tohaveasteakat thebeginningof theIntroDiet.Seeresourcesforsuppliersofqualitysteaks.

1quartchickenorbeefstock2 tablespoons animal fat, coconut oil, or ghee 1 pound cremini or babyPortobello mushrooms, sliced 2 leeks, sliced in half, and sliced again intohalf-moons1–2poundssandwichsteaksorbeefcubes

Seasalt

Placethestockinapotandbringtoaboil,skim,anddiscardthescum.Addthefatandreturntoaboil.Addthemushroomsandleeksandreducetheheattoasimmer. Cover and cook for about 15 minutes, until the vegetables are soft.Blendwithanimmersionblendertomakea“gravy.”Seasonthesteakwithseasalt,turnuptheheatunderthe“gravy,”addthemeattothepot,andcookforanadditional 2 to 5minutes. Remove the steaks and place on a plate. Topwithmushroom-and-leekgravy.Formykids,Iusuallycutthesteakupandreturnit

tothepot,thenserveinbowls.

GingerTeawithCoconutandTurmericServes1

WhenweweregoingthroughtheGAPSIntroDiet,thiswasadailystaple,andIoften enjoyed it throughout the day. It is a great way to keep blood sugarstabilizedaswellasadelicioushotdrink.Youcanadjusttheamountofgingerandturmerictoyourliking.

1inchgingerroot1/2inchturmeric(optional)1cupboiledfilteredwater1teaspooncoconutoil1teaspoonrawhoney(optional)

Peelandgrate thegingerrootand turmeric intoamug;add thehotwater.Addthecoconutoilandstir.Waitfortheteatocoolslightlybeforeaddingyourrawhoneyifyouwishtopreservetherawenzymes.

CoconutCreamsServes12to20

1/2cuphoney1/2cupcoconutoil,atroomtemperature

Whip together thehoney and coconut oilwith a fork andput into silicone icecubemolds. Place in the freezer for an hour or until solid. Remove from thefreezerandpopoutasneeded,orplacethemallinacontainerinthefreezerforeasyaccess.Youcangetcreativewiththeshapesofthemolds,whichisfunforkids.Foraddedpizzazz, Iaddfreshlygratedgingerroot,makingiteasy topopintomyhotwaterforanon-the-gogingertea.Thesearealsoatreateatenasisrightoutofthefreezer.Theywillsatisfyanysweetcravingorwhinychild.

Note: If you do not like the taste of coconut oil, you can purchase expeller-pressedoil,whichisflavorless.Seeresourcesforsuppliers.

SStage3

tage3wasabig jumpforus.Avocado.Read:guacamole!Wehaddiedandgone toheaven!Avocadowassuchawelcomeaddition,and to thisday it accompanies nearly every meal we have: breakfast, lunch, and

dinner.Mashwithapinchofsaltandasqueezeoffreshlimejuice,andthekidswilldevourit.Andsquashpancakeswithalittlerawhoneyontop?Sure, theydon’treallyresemblethosefluffypancakesofthepast,buttheyaredeliciousandsatisfying.

Twoeggs,2to3tablespoonsofgingercarrots,twoorthreesquashpancakes,halfanavocado(mashedwithapinchofseasalt),plusabowlofbrothwithapinch of salt and a spoonful of lard became our staple breakfast. In addition,eggsalldifferentways—likeomeletsoverflowingwithchicken,avocado,dicedtomatoes, and fermented salsa and hot sauce. We had made it through thehardestpart.Lifewasreturningtonormalor,asmyhusbandlikestosay,“ournormal.”Sure,thelittlehoneytreatscontinuedinbetweenmeals,aswellasourtea with coconut oil, and mainly soups for lunch and dinner. But we wereprogressing,andwewereecstatic.

Even our brave daughter savored her relatively minimalist daily chickenthigh with crispy skin, onions cooked in loads of fat, and side of homemadeguacamole.Herseizuresweredecreasingeveryday.There-introductionofgheecausedthemtoincreaseagain,soitwaspromptlyremoved.InStage3,youcananticipatelotsof“testingthewaters.”

Onthatnote,besupermindfulatthispoint.Youhaveachievedabeautifullyneutral, non-allergenic state. Sowatch for any changes as you add things intoyourdiet.Adailydiary is agood idea, although Ipersonallydidn’t stickwiththis, since I was putting most of my energy into keeping everything andeveryoneinthehousemoving—includingsevendigestivetracts!Indeed,at thebeginningofGAPS, thingscangetquitesluggish—or theoppositemayoccur.This isnormalasyourbodyadjusts,but takemeasures tokeep thingsmovingrightalong.Homeenemakits,dolomitepowder,andcolonicswereamong theremedies we entertained, but digestion soon kicked in, at which point I wasreadytoyodelfromtherooftops!Intheeventofbowelsallrevveduporstalledout: If you’ve introduced dairy, then cultured cream and fermented vegetable

juicesarebestforconstipation.Likewise,homemadeyogurtandwheyarebestfordiarrhea.

As incongruous as it seems to talk about poop in a cookbook, it is vitallyimportant. And as Nick says, once again, “Poop is whatmakes the world goaround.” There is nothing worse than an out-of-balance digestive system; wehave all been there. I once heard at aWestonA. Price conference that if youhave to think about it, then something ain’t right, as I sat there downingmyfourthcupoftea,hopingtogetthingsmoving.Iknew“inmygut”thatIfitintothatcategory.Sokeepdoingwhatyouaredoing,andthis,too,shallpass.

FoodsAllowedDuringStage3Continuewithpreviousstagefoods.AvocadoisawonderfuladditioninStage3.Start slowly and add it to every meal, mashed or diced. Start to incorporatesautéedonionwith lotsof animal fat, since it’sgreat for thedigestionand theimmunesystem.Continuewithfermentedvegetablesandjuiceswitheverymeal.Atthisstageyoucangoaheadandeatthefermentedvegetablesalongwiththejuice. Fermented ginger carrots, salsa, and pickles were the favorites in ourhouse.

Introduce therapeutic probiotics on an empty stomach, preferably twentyminutesbeforeeating.

InStage3,youcanadd:

•Ripeavocado:Add to soups, startingwith1 to3 teaspoonsandgraduallyincreasingdaily•Pancakesmadewithsquash,nutbutter(optional),eggs,and a small amount of honey: Start with one per day to start and slowlyincreasefromthere•Almondbutter

•Eggs:soft-boiled,gentlyfried,orscrambledeggscookedinplentyofanimalfat, ghee, or coconut oil • Fully cooked vegetables: cabbage, celeriac,asparagus • Sautéedonion in lots of animal fat •GAPS-legal, therapeuticprobiotics (see resources) • Fermented vegetables: Start with a smallamountandincreaseto1to4teaspoonspermealEggs

Eggs, eggs, andmore eggs. I never imagined that we’d be going through tendozenaweek!OntheGAPSIntroDiet,puttingayolkortwointoeverybowlofsoupreallypumpedupourconsumption.Westillhaveeggsdailysincetheyaresupernutritiousandmakeforaneconomicalmeal—breakfast, lunch,ordinner—with leftovervegetablesorsalad. Istilldropeggs inmysoups,useyolks to

makemayoeveryweek,andaddthemtomykids’smoothiesandjuice.Findtheverybesteggsavailable.Organic,soy-free,andpasturedarethebest.Ifthere’safarmdown the road thatmeets these parameters, that’swhere you should buythem!

MexicanOmeletServes1

OntheIntroDiet,Imadelotsofomelets,especiallyformytwoolderboys.Theywere particularly fond of Mexican omelets. Of course, with eggs, thepossibilities for combining great ingredients are endless, but since this one isapparently “awesome!” here is Campbell’s and Cooper’s favorite MexicanOmeletrecipe.

2–4tablespoonsanimalfat,ghee,orcoconutoil2–3eggsSeasalt1/4 cup prepared ground beef (with organs is a bonus) or chicken simmered inbrothwith1/2choppedonion,salt,andpepper1/4cupchoppedtomatoes(Stage5)

2tablespoonsmashedavocado

2tablespoonsLacto-FermentedCilantroSalsa(page234)2tablespoonschoppedcilantroCulturedcream(optional)

Meltthefatinahotfryingpan.Whisktogethertheeggsandpourintothefryingpan.Distributetheeggsbymovingyourpanaround.Letitfirmupabit,sprinklewithsalt,andcookalmostthroughanduntilit’sgoldenonthebottom.Usingarubberspatula,workaroundtheedgesandslideontoaplate.Don’tworryifit’snotcookedalltheway;itwillcookwhenyoufolditinhalf.Fillonehalfwiththe ground meat, chopped tomatoes, mashed avocado, Fermented Salsa, andcilantro.Foldtheomelet inhalf.Garnishwitha littleculturedcreamontop, ifappropriate.

Aswemovedthroughthestagesandcouldaddspices,IwouldthrowinabitofmyTacoSeasoning(page128)whilecookingthemeat(Stage5).OntheFullGAPSDiet,weaddedrawshreddedcheeseaswell.(SeetheFrittatasectionin

Stage4formoreideas,page77.)Soft-BoiledEggs

Iremembereatingsoft-boiledeggsasakid,withhotbutteredtoast,apinchofsalt, and some fresh cracked pepper. Yum! Well, bread is no longer in thepicture,butthebutterandsaltarestillplentydelicious.OnFullGAPSmyboysenjoythreesoft-boiledeggs,1tablespoonrawbutter,1pieceofCoconutButterBread (page 118), a slice of avocado, a slice or two of bacon—and salt andpepper,ofcourse.

Fill a saucepan three-quartersof thewaywithwater andbring it to aboil.Throwinapinchofsalttohelppreventtheshellsfromcracking.Usingalargespoonorladle,lowereggsslowlyintotheboilingwater.Removethepanfromtheheat,cover,andallowtheeggstocookaccordingtothefollowingtimetable:7minutesslightlyfirm

12minuteshard-boiled

When your eggs are ready, run cold water directly into the pan until theshellsarecoolenough to touch.Crack theeggs inhalfwithaknifeandscoopintoabowlwithbutterandsalt.

Forhard-boiledeggs,submergetheminabowlofcoldwaterfor5minutestostopthecooking,drain,andplaceinthefridge.

FriedEggs

Friedeggsareprobablythemostpopularinourhouse.They’requick,easy,andperfectwithasideoftomatoandavocadoandaglassofkefirbeforeschool.

Seasonthepanliberallywithfat,crackafeweggsintothepan,andcookonmedium-lowfora fewminutes.Keep theheat lowsoasnot tobe toohardontheirdelicateproteins.Sunny-sideupisgreat,astheyolkdoesn’tgetcookedtoomuch.Overeasyis,too;justflipforafewseconds,flipbackover,andserve.

Ifmykidsareeverhungrybeforebed,whichcanhappenafter aneveninggameofCapturetheFlag,Iquicklyfryupafeweggsforasnack.Couldn’tbeeasier!

ScrambledEggs

Whiskeggsinabowl.Meltfatinyourfryingpan,overlowheat,andpourintheeggs.Stirgentlyandscrapethesideswithawoodenspoon.Whentheeggsare

stillabitrunny,removefromthepanandsprinklewithsalt.Theywillcontinuetocookabit,sobesuretotakethemoutontheearlierside.

PoachedEggs

Poached eggs can be tricky, but they are delicious.Mymom frequentlymadeeggsBenedictfordinner.Thatwasafavorite,forsure.Inherhonor,I’veoftenre-createdthatmealwithtoastedCoconutButterBread(FullGAPS,page118),bacon(FullGAPS),apoachedegg,avocado,andhollandaisesauce(page111)…evensheapproves!ForbreakfastNickoftenpoachestwoeggsinstockandaddssausageintothebroth(orcooksitonthesidebeforeadding),alongwithalittlefermentedhotsauce(page241).

Topoachanegg,placeagood-sizedskilletonthestovefilledwithwaterandadd a pinch of salt.Bring to a simmer.Crack an egg into a cupor bowl, andslowlypour it into thehotwater. Itwill looka littlefeathery,butdon’tworry.Cook your eggs for 2 to 4 minutes depending on the firmness you desire.Removefromthepanwithaslottedspoonandsmotheringhee.OnFullGAPS,placetheeggsonCoconutButterBreadsmotheredingheeorbacongrease.Eatasisoraddanyadditionsyouwish.Salmon,hollandaisesauce,andalittlefreshdill is killer; or try avocado, bacon, andhollandaise.Always remember a nicepinchofseasaltandfreshcrackedpepper(Stage5)!

SquashPancakesMakes6to8smallpancakes

Mykids love thesewith a littlebutterorgheeanda tinybit ofhoneyon top.Theyarefairlysweetwithoutthehoney,soonlyaddifyourkidsaredemandingit!

1cupcookedsquash,pureed(recipefollows)

3pasturedeggs

1teaspooncinnamon(Stage5)1teaspoonvanillaextract(homemadeonly;seerecipe,page96)Pinchofseasalt

2tablespoonsanimalfat,coconutoil,orghee(forcooking)

Blend the first five ingredients inabowl.Pourabout 1/4 cupofbatter foreachpancakeintoapanwithlotsofmeltedfat.Letcookforaminuteortwoonthefirstside,thenflip.Ittakesalittlebittogetthehangofitsincetheyaresmall,butjustdon’tfliptoosoonortheywillfallapart.

SquashPuree

Tomakeyoursquashpuree,cutanywintersquash(butternut,acorn,pumpkin)half lengthwiseandscoopout the seeds.Place facedownona jelly-rollwithalittlewatertocoverthebottomofthepan.Roastina350°Fovenfor45minutesoruntilyour forksinks right through the flesh.Remove from theovenand letcool. Scoop out the flesh, and place in your food processor. Process untilsmooth.Whenthepureeiscool,storein2-cupservingsinziplockbagsstackedinthefreezer.

CeleryRootSoupServes6to8

IhadafewceleryrootsinmyCSAboxafewmonthsback,andIdecidedtore-createtheceleryrootsoupIhadjusthappenedtohavetwiceinthelastweekatagreat local restaurant, 80Thoreau, adapted tomake itGAPS-legal.Tokeep itsimple in the beginning, just add the mushrooms to your soup to cook afteryou’vepureedtheotheringredients.Ifyousufferfromcandida,youmaywanttoholdoffonthemushroomsuntilyouclearthatup.

2quartschickenstock

2–3tablespoonsanimalfat,coconutoil,orghee2onions,chopped2celeryroots,peeledandcubed2leeks,washedandsliced1fennelbulb,choppedSeasalt

Bringthestocktoaboilinabigsouppot,skim,anddiscardthescum.Addthefat and bring to a simmer. Add all the vegetables and continue to simmer,covered, until soft (about 20 minutes). Puree the soup with an immersionblender,andaddsalttotaste.

GarnishwithSautéedGarlickyMushrooms(page75)andadrizzleofoliveoil,onceyou’reonStage4.

NStage4

ickisjustfullofwisdom.AshesaidtoanotherfatherwhowasseriouslydoubtingtheGAPSprotocolafterpainfullywatchinghiskids’lethargyandsicknessthroughoutthefirstweek:“Justmakeittotheburger,dude.

Justmake it to theburger!”Formostmeat-lovingmen, thearrivalofaburger(notboiled,thatis)istotally“clutch”—which,asdefinedbyUrbanDictionary,means,“Exactlywhatyouneed,exactlywhenyouneedit.”Aburgerwithgarlicaioli, caramelized onions, and garlicky mushrooms could be anyone’s perfectmeal,whetherthey’reonGAPSornot.Eatoneofthose,andyou’llseethatallyouranxietyandnervousnessaboutbeingonthisdiet,allyourdoubtsandfearsaboutmaking it through,wereunnecessary.Yes, there isdefinitelyaperiodofadjustmentandinconvenience,buthangtight,staybusy,andkeepatit.Thingsareshifting,andyouarelayingthegroundworkforafutureofgoodhealth.

As always, keep inmind that the point at which anyonemoves from onestagetothenextdependsontheindividual.Don’tbediscouragedifyouneedalittle extra time in a certain stage.Youwill know that you do if any unusualsymptoms flare with the introduction of new foods: hives, unusual behavior,fatigue, bloating, rashes, the runs, what have you. Just take a step back andsimplifyyourdietagain;Iknowit’shard,butdon’trushit,andrememberthathealingishappening.OurGAPSpractitioner textedmeat thesix-monthmark:“Patience!” Iwrote back, “Yes, I now see that this is going to be a two-yearcommitmentforus.Whatabiglessoninpatienceandlove.”Shereplied:“Forsure!Andyoucandoit…Wemomscandoanythingforourbabies!”Again,theUrbanDictionaryhookedmeupwith its spot-ondescriptionofpatience:arequirement for raising children; a relationship; learning; life; achievinganything; conversation. And I would have to add my own: making it to theburgerinStage4!

AnotherhugecomponentofStage4 isaddingin juicing.Juicing isa time-honoredtraditionforremovingtoxinsfromthebody,andit’sasurefirewaytopacka lotofnutrition intoonepunch!MostoftenGAPSpatientshavea toxicoverloadsincetheirowndetoxificationsystemsarenotuptospeed.OurnaturaldetoxificationsystemsrequiremanyofthenutrientsinwhichGAPSpatientsaredeficient. Juicing at this stage can help our bodies start to remove the toxic

overloadthathindershealing.Theadditionofjuicingwascertainlyacurveballforourfamilysincewedid

nothaveajuicerandjuicingforsevenpeopletranslatestoalotofmoneyspentonorganicvegetables.WetriedtheVitamix/strainingthingforaboutamonth—untilMother’sDay,whenIgotajuiceronsaleatMacy’s.Iguessyoucouldsaythat the traditional breakfast-in-bed and day spent doting onMom fell by thewaysidewhenIfoundmyselfaloneatthemall,purchasinganapplianceinordertospendyetmoretimeinthekitchen!Oh,theirony.

Itwasworthit,though.Juicingisasuper-effectivewaytospeedyourbody’sdetoxification.Butdon’t feel likeyouwon’theal ifyoumissadayor two(orfive) of juicing. Yes, it is a fabulous part of the program, but it does requireeffortandcanbeexpensive.Ifyoudon’thaveenoughtimeorresourcestodoitregularly, just do it when you can. My GAPS practitioner assured me thatstressing about itwasworse than not juicing. Iwent strong for the first threemonths,andthensummerarrivedandwebeganeatingmorefreshvegetables.Ieaseduponthejuicingforabit,andthenratchetedthingsbackupcomefall.

FoodsAllowedDuringStage4Continuewithpreviousstagefoods.Atthispointyoumaystarttosimmeryourstocksfor longer,addroastedandbakedmeats,oliveoil,andnutflourbreads.Besuretoaddplentyofgheetoeachsliceofbread.

InStage4,youcanadd:

•Roasted and bakedmeats, including fish (not barbecued or fried): Addgradually•Cold-pressedoliveoil:Startwithafewdropsandincreaseto1to2tablespoonspermeal•Fresh-pressedjuices:Startwith1teaspoonperdayoffreshcarrotjuiceonanemptystomach,thenaddcelery,lettuce,andmint•Walnutandalmondflour

•Breadsmadewithnutandseedflours

BurgerswithGarlicAioliandCaramelizedOnionsServes8Delicious!Whatamilestone!

4tablespoonsghee,coconutoil,orlard,divided2–3onions,slicedSeasalt

Honey,optional2poundsgroundbeef(greatplace toadd ingroundorgans)GarlicAioli (page108)

Tomakethecaramelizedonions,add2tablespoonsofthefattoapan.Addthesliced onions with a few pinches of sea salt. Cook over medium-low for 30minutes until caramelized.A touch of honey stirred in at the end adds a nicesweetness to the onions if you’d like. Remove the onions from the pan to aservingdish.

Form your beef into patties, being careful not to work them too much.Generouslyaddseasalttobothsides.Addtheremaining2tablespoonsoffattoyour pan, and cook the burgers; for amedium-rare burger, this takes about 4minutespersideovermediumheat.TopwithGarlicAioliandSautéedGarlickyMushrooms(below),andservealongsidesomefermentedvegetables.

SautéedGarlickyMushroomsServes4to6

These are just amazing, with anything from soup to eggs to burgers totenderloin. If you like mushrooms, these are quick, easy, and delicious (mymantra). I usually combine baby portobellos and shiitakes, but you can dowhatever ismost economical given the season andwhat’s available. You caneven buy dried mushrooms; just reconstitute them in water for half an hourbeforeusing.Rememberthatmushroomsshrinkalotwhencooked,sobuymorethanyouthinkyou’llneed,especiallyifyouhavemushroomloversinthehouse.

1–2poundsmushrooms2 tablespoons animal fat, coconut oil, or ghee (butter is delicious, too, whentolerated)Seasalt

2garliccloves,pressedorchoppedfinelyHandfulofchoppedparsley

Clean off the mushrooms with a dish towel to remove any dirt. Remove thestemsandslice.Addthefattoapan,andthrowinthemushroomswithapinchofsalt.Sautéforabout10minutes,addthegarlic,andcontinuetocookonlowforanother5 to10minutes.Addsalt to taste, sprinklewith freshparsley, and

serve!

RoastedChickenServes6to8

13-to5-poundpasture-raisedchicken3onions3carrots,cutinhalfGenerouspinchofseasalt1lemon1celerystalk,cutinhalf2–3clovesgarlic,wholeFreshherbs likeparsley, thyme,androsemary(whateveryouhaveonhand) 1/4cuplard,coconutoil,orghee

Rinsethechickenandpatitdry.Slice2oftheonions,chop2ofthecarrots,andspread these out over the bottomof a roastingpanor a bakingdish.Stuff thechickenwithabigpinchofsalt,halfthelemon,halfoftheremainingonion,theremainingcarrot,thecelery,thegarlic,andthefreshherbs(Ilovefreshthyme),followedbytheotherhalfonionandlemon(ifyoucanfitthem).Thenplacethechickeninthepanatopyouronionsandcarrots.

Rubthefatoverthechickenandundertheskin;smearafewdollopsontop,too.Sprinklegenerouslywithunrefinedseasaltaswellasmoreofanyherbsyouhavearound.

Roastat375°Ffor11/2to3hours(dependingonthechicken’ssize).Halfwaythrough, stir the vegetables around the chicken. Using a meat thermometer,check the temperature in the thickestpartof thechickenbreast.When it reads160°F,orthejuicesrunclearwhenthebreastispiercedwithafork,removethepanfromtheoven.Allowtheroastedchickentorestforabout10minutesbeforecarving.Servealongsidethecaramelizedonionsandcarrotsfromthebottomofthepan,pouringthepanjuicesovereverything.

GibletGravyforRoastedChickenServes6to8

Mygrandmother alwaysmade giblet gravy, although none of us ever thoughtaboutthefactthatwewereeatingorganmeats.Itwassotastywedidn’tcare!

Alwaysremovethebagofgibletsfrominsideyourchicken’scavitybeforeroasting.Youcanstart cooking themon the stovetopwhileyourbird is in theoven.AgreatleftoveroptionistotoastapieceofCoconutButterBread(page118),butteritgenerously,thentopwithchickenandadrizzleofgravy.

Gibletsandpanjuicesfrom1roastedchicken1–2tablespoonsgelatin(optional)Seasalt

Removethegibletsfromthechicken,rinse,andplaceinasmallpotoffilteredwater.Bringtoaboilandskimthetop.Reducetheheattoasimmerandleavefor10to15minutes.Oncethegibletsarecookedthrough,youcantakethemoutandletthemcool.

Inthemeantime,roastyourchicken.Youwillhavewonderfuldrippingsonthebottomofthepan.Removetheroastedchickentoaservingplatter.Thenpopyourpanrightonthestovetop,andbringthechickenjuicestoaboil.

On a cutting board, chop and mash up your giblets, removing any toughmembranes.Addthemtothepanjuicesandcontinuetomashwithaforkorthebackofawoodenspoon.Letthepastebrownabit inthepan,thenslowlyaddthe giblets’ cooking water to the pan, about 1/4 cup at a time, until the gravyreachesyourdesiredconsistency(youcansubstitutechickenstock).Turndowntheheatandstiroutallofthelumpswiththebackofawoodenspoonorwhisk.

Ifyouwouldliketothickenthegravyabit,addthegelatin1tablespoonatatime (thiswill not be a thick gravy like you are used to). Upon finishing thegravy,youcanusean immersionblender toget the textureniceandsmooth ifyouwish.Addseasalttotaste!

Serveoverchicken.

FrittataServes4to6

Frittatasareawonderfulwaytofeedacrowdandourgo-toforusingupleftovervegetables forbreakfast, lunch, or dinner. I oftenmake thesewhenwehave abreakfast celebration at my kids’ school. Again, the potential flavorcombinations are endless; try incorporating any of themeats and/or vegetablecombinationslistedbelow.

2–4tablespoonslard,coconutoil,orghee1cupcookedmeatsand/orvegetablesofchoice6–8pasturedeggs2pinchesofseasaltRawcheese(optional,FullGAPS)Freshherbs(optional)

Turnonthebroilerorpreheattheovento350°F.Overmediumheat,melthalfthe fat of your choice in an ovenproof frying pan (I love my cast-iron pan),making sure to coat thebottomand sides.Toss inwhatever vegetables you’reusingandsautéfor5minutes.Removetoaplate.

Add thesecondhalfof the fat to thepan.Whisk theeggs, seasonwithseasalt,andpourintothepan.Scatter thevegetablesandmeatontop.Reducetheheattomedium-low.Usingawoodenspoon,gentlyliftthesidesofthefrittatatolet uncooked egg rununderneathuntil set, approximately 5minutes.Place thefrittata in the oven until it’s slightly golden and set, 2 to 3minutes under thebroileror5to10minutesina350°Foven.Sprinklewithfreshherbsifyoulike;onFullGAPS,graterawcheese(Parmesanisdelicious)ontopaswell.

Variations:Getcreativewithfrittatas!Hereareafewideastogetyoustarted:•Sausage,mushroom,andleek.•Leftoverroastedvegetableswithsausage(ourfavorite).Ialwaysroastextravegetables at night andmake a frittata the next morning for breakfast orlunch.

•Salmon,spinach.andredonion.Thisisagreatwaytouseupleftoverfish.•Roastedpeppers,redonion,andeggplant.•Seasaltandfreshcrackedpepper(Stage5)arealwaysamust.

Pan-SearedScallopsServes4to6

4tablespoonsgheeorfatofchoice,divided20–24seascallops, rinsedandpatteddry, thenseasonedwithseasalt2clovesgarlic,pressed

Handfuloffreshparsley,choppedJuice from 1/2 lemon 1/2 cup dry white wine (Full GAPS) 1/2 pound sugar-free

bacon,cookedandchopped(optional,FullGAPS)

Inalargeskilletovermedium-highheat,add2tablespoonsofthefat.Whenthepanishotbutnotsmoking,addasmanyscallopsasyoucan,withoutcrowdingthepan,alongwiththegarlic;cookfor11/2to2minutesperside.Removefromthepan,andcook the remainingscallops,addingmore fatasneeded.Sprinklewithchoppedparsleyandasqueezeof lemonjuice,andserve.OnFullGAPS,deglazethepanwithasplashofwhitewineuponflippingthescallops.Topwithchoppedbaconandfreshparsley.

StuffedPeppersServes6

This is a great way to use up leftovers and peppers from your garden or avegetableCSA.

6peppers(anycolor),summersquash,orzucchini2tablespoonsanimalfat2cupsricedcauliflower(page87)1poundgroundsausage,orleftoverchickenorbeef1onion,diced

2clovesgarlic,pressed1poundmushrooms,sliced(optional)2handfulsspinachAfew teaspoonsof freshherbs: thyme, rosemary, andoregano1 teaspoonseasalt

1/4cuptoastedpinenuts(FullGAPS)RawParmesan(FullGAPS)

Preheattheovento350°F.Carefullyremovethestemsfromthepeppers;sliceinhalflengthwisetomakeboats,orsimplycarveoutaholeinthetop.(Ifyou’reusingsummersquashorzucchini,sliceinhalfandscrapeouttheseedstomakea “hollow boat.”) Remove the seeds and white membrane from inside thepeppers. In a heavy skillet, overmedium-lowheat,melt a few tablespoons fatand add the riced cauliflower and meat. Add the onion, garlic, mushrooms,spinach, and freshherbs, and seasonwith sea salt.Sauté for 10 to15minutesuntilsoftandflavorsareincorporated.Setthepeppersinawell-greasedbakingdish;filleachwithstuffing.Bakefor30to45minutes.

Inthemeantime,ifyou’reonFullGAPS,toastthepinenutsinasmallpan

over medium heat for a few minutes until lightly golden (watch closely andshake the pan often; they burn easily).When you remove the baked peppersfromtheoven,topwithtoastedpinenutsandfreshlygratedrawParmesan.

AlmondFlourBreadorMuffinsMakes1loafor12muffinsThisrecipeisgreatforatreat,especiallyduringtheGAPSIntro,butIwouldn’tmakeitaneverydaystaple.Thepolyunsaturatedoilsinalmondsaresensitivetoheat, which causes them to break down when baked; therefore, they are notoptimallynutritious.Enjoyforspecialoccasions.

21/2cupsgroundcrispyalmonds(ornutofchoice)2cupsbutternutsquashpuree(page70)orapplesauce(optional)4pasturedeggs

1/4cupcoconutoil,lard,orghee,slightlymelted,withanadditional1tablespoonforgreasingpanortin1teaspoonseasalt

Preheattheovento300°F.Greasealoafpanormuffintinverywell,orsetlinersintothetin.Grindalmondsinafoodprocessortoafineflour.Becarefulnottoprocesstoolong,oryouwillendupwithalmondbutter!Transferthenutflourtoa bowl, and add the remaining ingredients. Mix with a hand mixer until thebatteriswellincorporated,andpourintoyourpanortin.Placeintheovenandbake for 50 minutes, or until a toothpick when inserted comes out clean.(Muffinscookfor20minutesoruntilatoothpickcomesoutclean.)Note:Youcanalsousethisbasicbreadrecipeasapizzacrust.Pourthebatterontoawell-greased jelly-roll pan in 4-to 5-inch circles, spreading each one out with thebackof a spoon.Bake for30minutes.Allow to cool beforeadding sauceandtoppings,thenreturntotheovenfor10to20minutes.

Juices

InStage4startwithcarrotjuiceonly,anddiluteitwithwarmfilteredwaterorfreshyogurtorwhey.Thenaddcelery,lettuce,andmint.Startby“chewingthejuice”andworkup to1cupperday. (Chewingyour juice—all foods, for thatmatter—startsdigestioninyourmouth,makingtheprocesseasier.)Trytodrinkjuiceonanemptystomach20to25minutesbeforeeating,or2to21/2hoursafterameal.Don’tworryaboutthetimeofday;dowhatworksforyourfamily.Ifthemorning is awhirlwind, save it formidday, ormaybe the afternoon.You can

read about juicing in detail in Gut and Psychology Syndrome, Revised andExpandedEdition(pages303–04).

Besuretosourceorganicproduce,andwashitwell.There’snoneedtopeeloffanyedibleskin,sincethat’swherealotofthegoodstuffisfound.Vegetablejuicesarelowerinsugarand,overall,betterdetoxifiers.Alwaysaddsomesortoffat to slow down the absorption of sugars, like egg yolk, cultured cream,avocado,orcoconutoil.

Finally, make it fun! Serve your juice in nifty glasses with straws orumbrellas.Leteveryonehaveaturnthrowingsomethingintothejuicer.Ifyou’reusing a blender orVitamix, simply blend 3 to 4 cups producewith 3 cups offilteredwaterandpourthroughafine-meshstrainer.AndkeepyoureyespeeledforajuiceroneBayorcraigslist!

TStage6

he countdown is officially here, and you should be eating a pretty“normal”dietatthispoint.Well,Isupposeitwouldn’tseemnormaltoapersoncomingdirectly from theStandardAmericanDiet,buthopefully

GAPSwill becomeyour newnormal very shortly. People onGAPS are oftenamazedtolookbackattheiroldeatinghabits.WhenIremembermydaysoffat-freeeating,Ican’tbelieveIevereventhoughtthatwasnormal,letalonehealthy.Nowifsomeonetellsmethatfatmakesyoufat,Itellthemaboutmyhusband,whodroppedthirtypoundsinaboutthirtydayswhiledrinkingcoconutoilinhisteaandputtingatablespoonofpasturedlardinhissoupthreetimesaday.

It’strue:Youwillloseweightinthebeginning,especiallyifyouhaveweighttolose.I,too,lostweightandhadafewcommentsthatIwaslookingtooskinny,but I knew that the GAPS program is a very balancing diet, and that thingswould soonevenout.Sureenough, I eventuallyput someweightbackonandlanded rightwhere I should be.Nick hasmaintained hisweight loss and getscomments almost daily on how great he looks. Our kids, too, remain happy,strong,andhealthylooking.

Unlikefat,overindulgenceinsweetscanmakeyoufat.Andmostimportant:It’ssugarthatfuelstheproliferationofbadbacteriainourguts.Sobemindfulofthis as you enter Stage 6, which features the introduction of GAPS-friendlydesserts and an increase in honey if desired and tolerated.The introductionofthesedessertsisnotnecessaryforhealing;it’sanoptionsincethere’salwaysatimeandplaceforasweettreatineveryone’slife.

Many of the GAPS-approved treats are nut-based. Nuts are very high incalories,sobesuretokeepthemtoalimit;itiseasytooverdoit!Ihavetriedtokeep desserts fairly simple in our lives, such as seasonal fruit with culturedcreamorCoconutManna.Ialwaysaddfat tomodulatesugarabsorption.Fruitandhoneystillbreakdownintosugarinthebody,sojustbecausebananasandmangoesarenowGAPS-legaldoesn’tmeanyoushouldhavethreeaday!Trytokeepfruitconsumptiontoabout 1/2cupperday, if that,andgowithaseasonaloptionwhenever possible since it’smore nutritious, ecological, and delicious.Remember: You don’t want your taste buds getting hijacked again by thosepesky bad bacteria clamoring for sugar down there, but every now and then

somethingspecialiscalledfor.Sojustbemindful,keepitlimited,havefun,andenjoythattreatwhenyouhaveone!

FoodsAllowedDuringStage6Continuewithpreviousstagefoods.Ifeverythingyouhaveintroducedthusfariswell tolerated, slowly introduce some raw peeled apple as well as other rawfruits, introducing one at a time. Raw honey can be increased, as canGAPS-friendlydesserts.Ifpossible,usedriedfruit,insteadofhoney,asthesweetenerforcookeddesserts.

InStage6,youcanadd:

• Raw fruits: Gradually introduce raw fruits from GAPS-approved list offruits: pears, kiwis, huckleberries, raspberries, nectarines, apricots, berries(all kinds), blackberries, very ripe bananas (covered with brown spots),blueberries,coconut,cherries,prunes,peaches,anduglifruit•Honey:Youcan increase honey if it’s tolerated •Brazil nuts: Introduce these slowly,and watch for tolerance issues • Additional foods: raisins, cinnamon,coriander, coconut milk, dates, black radishes, and capers •Sweet treatsandbakedgoods:Graduallyintroducetheseasallowedonthediet

CinnamonAppleBakeServes6to8

7–10apples (dependingonsizeofbakingdish),cut inquartersandsliced intohalf-moons 1/4 cup coconut oil, plus 1 tablespoon for topping 2 tablespoonsghee,plus1tablespoonfortopping(useadditionalcoconutoilifyoucannottolerateghee)2inchesfreshgingerroot,peeledandgrated

2 tablespoonshoney,plus1 tablespoon for topping 1/4 teaspoonsea salt 1/2 cupsproutedwalnuts,chopped1/2cupsproutedsunflowerseeds

Preheat the oven to 350°F. Spread the apple slices in a spiral in a roundovenproofdish.Inasmallsaucepan,meltthecoconutoilandgheetogetherovermedium-lowheat.Addthegratedgingerand2tablespoonshoney,thenpourthemixtureovertheapples.Sprinklewithseasalt,andbakefor20minutes.Whiletheapplesbake,place thewalnutsandsunflowerseeds ina saucepanwith thereservedcoconutoil,honey,andghee.Cookeversolightlyforabout5minutes.Removetheapplesfromtheoven,andpourthenutmixtureoverthem,making

sure to coat them all evenly with the oils. Enjoy as is, or with a dollop ofculturedcream(page30).

CoconutMacaroonsMakes10to12macaroons

2cupsunsweetenedshreddedcoconut

6eggwhites

1/4cupraisins2teaspoonsHomemadeVanillaExtract(page96)Pinchofseasalt3–4dates,pitted,soaked,andblended(optional)1tablespoonrawcacaopowderforchocolatemacaroons(optional,FullGAPS)

Preheat the oven to 350°F. In a bowl, combine all of the ingredients. Line abaking sheetwith parchment paper, and place 1 tablespoonof dough for eachcookieonthesheet.Pressdowntoflatteneachcookieoutabit.Bakefor12to15minutes until golden. After you’vemademayonnaise (page 107), this is agreatway touseup leftover eggwhites. (Seephotoonpage265.)Variation:For a sweetermacaroon add dates to the recipe and follow these instructions:Removethepits,andsoakthedatesinabowlofhotfilteredwaterfor5minutes(if you don’t have the time for this step, skip it).Add the dates to your foodprocessor with all the remaining ingredients except the raisins. Process tocombineandformastickydough.Ifitistoodry,addateaspoonortwoofthedatewater.Foldintheraisins,andfollowthecookinginstructionsabove.

LemonCurdServes4to6

Aftermakingmacaroons, this is a greatway touseup the leftover eggyolks!Thisissurelyacrowdpleaser!

6eggyolks

Juiceandzestof3lemons1/4cupofhoney1/4cupgheeorbutter,chilled(FullGAPS)Pinchofseasalt

Using a double boiler,whisk together the egg yolks, lemon juice, lemon zest,andhoney,combiningthoroughly.Slowlywhiskinsmallpiecesofthegheeorbutter (if you’re using it) until it’s all incorporated. Gently simmer, andoccasionallywhiskthemixtureuntilitthickens,5to10minutes.Onceyouhavereachedthedesiredcustard-likeconsistency,removethecurdfromtheheatandplace it in abowlof ice-coldwater tohalt the cookingprocess.Pour it into aglassdishorsingle-servingramekins,andstoreinthefridge.Yum!

PowerSmoothieServes2to4

Myamazinghomeopathfriend,JoetteCalabresefromHomeopathyWorks(seeresources), inspired this delicious andnutrient-dense smoothie.HerCDSecretSpoonfulsisallaboutgettingthegoodstuffintoyourkids.

1quart24-hourcultured,rawyogurtorkefir1/2cuprawculturedcream1–2tablespoonsextra-virgincoconutoil(meltedatalow temperature) or 2 tablespoons coconut manna (if tolerated) 1–3 rawpastured egg yolks (from a reliable source, such as a local farmer) 1–2tablespoonsrawhoney

1teaspooncold-pressedflaxoil,orfreshgroundflax(FullGAPS)1banana,1/2cupcombinedraspberries,strawberries,and/orfrozenfruit1teaspoonvanillaextract(optional;homemaderecipebelow)

Placealloftheingredientsinablender,andblenduntilsmooth.Besuretocrackyour eggs in a bowl before transferring to the blender, just in case you everhappentogetarottenegg.

HomemadeVanillaExtractMakes1pint

AccordingtoJoette,vanillasupportsthyroidfunctionandisagreatadditiontoanysmoothieoncetolerated.

8–10highest-qualityvanillabeans1pintorganic,orbest-quality,vodka,rum,orbrandy

Scorethebeansdownthecentertoreleasetheflavor.Placetheminapint-sizedbottle(IlovetouseGrolschbottles;seeresources).Fillthebottlewithalcohol,cap, and let it sit in a cool, dark place for 1month or so.Upon finishing thevanilla, you can reuse the beans one more time: Just fill the bottle up withalcoholagain,andrepeat thesteepingprocess.This isagreatcostsavingsandmakesalovelyhousewarminggift!

TheBenefitsofSmoothieIngredientsJoetteCalabrese,HMC,CCH,RSHom(Na)•Rawculturedcream:fat-solublevitaminssuchasB6andvaluableenzymes•Raw yogurt (or kefir): probiotics that provide live enzymes necessary forquality digestion • Pastured raw egg yolks: omega 3 fatty acids andcholesterolneededformentaldevelopment;fat-solublevitaminsAandD

•Coconutoil:nourishingfat that is loadedwithantibacterial,antifungal,andantiviralpropertiesandpromotesbraindevelopmentandstrongbones•Rawhoney: enzymes that aid in digestion and ward off infections • Flax oil:unsaturatedomega3fattyacidsthatsupportlungs,brain,andskin

Fruit“Jell-O”Serves4to6

2pintshotfilteredwater

1tablespoonrawhoney(optional)

2tablespoonsgelatin(I likeGreatLakesGelatinunflavored) 1/2–1cupfreshorfrozenberries(pomegranateseedsandblueberriesaresomeofourfavorites)

Bringthewatertoaboil,thenseparateitintotwobowlsandletitcoolslightly.Dissolvethehoneyinonebowlandthegelatinintheother.Stirthegelatin,andlet itsetforabout10minutes.Addthetwotogetherandstir.Pour intoaglassdish, Jell-O mold, or fun glasses, then add the berries or your flavorings ofchoice(seethevariationsbelow).Stickit inthefridgetosetovernightoruntilcompletelygelled.Youcaneatthe“Jell-O”outofthedish—butifyoucarefullypopitoutandontoaplate,theberrieswillberightontop!Wealwaystopwithadollopofculturedcream(page30).

Variations:Trytheseflavorcombos:•Lemonorlimezestandcoconutflakes•Blueberry“Jell-O”withadollopofculturedcreamontop•Kombuchawithfruit,waterkefirwithfreshlemonjuice,orfruitkvassofanykind(ifyou’reusinglivecultures,besuretonotaddtoveryhotwater)

TheFullGAPSDietYoumadeit!YouhavegraduatedtoFullGAPS.Congrats!Iknowthatwasquiteawhirlwindexperience,and—althoughwellworththeeffort—verychallenging.Butyoudidit,andnowyou’reready.Muchhealinghasoccurredoverthepastweeks,andyouarereadyforalittlemoreflexibilityandvariety,soit’stimetospreadyourwingsandgetmorecreativeinthekitchen.Rememberthatyouhave“headchef”statusbynow:You’relikeaGAPSpro,pumpingoutstock,

pickingcarcasses,rotatingferments,andservingupthreenutritiousmealsaday!Patyourselfontheback,againandagain.Don’tgetdiscouragediftherearesetbacks:Anunexpectedemergency,aninfection,andevenvacationsareallsituationsthatcouldderailyousomewhat.JustpickyourselfupbythebootstrapsandreturntotheIntroDietforaweekorlongerifnecessary.Atthispointyouhavethetools,sotakethereinsanddowhatyouhavetodo.

Once you have successfullymoved through the stages of theGAPS Intro,andyouhavenodigestiveissuesorotherconcerns,youcangoaheadandmovetotheFullGAPSDiet.PleasereadcarefullythesectionontheFullGAPSDiet

inGutandPsychologySyndrome,RevisedandExpandedEdition (pages152–54)andrefertopage100on“FoodsAllowedontheFullGAPSDiet”andpage103 for“FoodsNotAllowed.”Otherwise,youarenowfree to roam thebook.Perusetherecipesandseewhatjumpsoutatyou.Manyofthemwillbefamiliarto you, but with a healthier, healing twist. Remember that every body isdifferent, and if you experience symptomatic setbacks such as hand flapping,bloating, trips to the bathroom, and hyperactivity, be sure to stop, breathe,evaluate,andthengowithyourgut.Takenoteofwhatyouatethatday,orthefew days prior, and remove the offender for another three to five days beforetryingagain.Diversifyyourdietslowlyanddeliberately.

The Full GAPS Diet should be followed for a minimum of two years. Iknow,Iknow…EvengoodoldNickstillsaystothisday,“Thereisnowaywearestayingonthisdietfortwoyears.”ButIjustkeeppluggingawayinthehopethathisdesire foraBudandsomepizzawill eventuallydisappear.Rememberthatyouare inchargeofyourbodyonly,and lettinggoofsomecontrolwhenyou can’t bend other people’swill is okay. It’s their journey, too, and there’sonlysomuchyoucando.Concentrateonhealingyourselfandthosewhoneeditmost. If some participants in your family have lesser symptoms, theymay beabletointroducenon-GAPSfoodsafterayear.

AtthispointIamsureyouhaveseenpositivechanges.Remember,thisisnoovernightfix,therewillbeupsanddowns,andyouwillsurvive!Keepthefaithandkeepyoureyesontheprize!Bravo,myfriends,bravo!

FoodsAllowedontheFullGAPSDietAdaptedfromGutandPsychologySyndrome,RevisedandExpandedEditionbyDr.NatashaCampbell-McBride,pages159–63(“RecommendedFoods”).•Almonds,includingalmondbutterandoil•Apples•Apricots,freshordried•Artichoke,French

•Asiagocheese•Asparagus•Aubergine(eggplant)•Avocados, includingavocadooil •Bananas(ripeonlywithbrownspotsonskin) •Beans, driedwhite (navy), stringbeans, lima, split peas, haricots •Beef,freshorfrozen

•Beetsorbeetroot•Bellpeppers(green,yellow,red,andorange)•Berries,allkinds•Blackradish•Bluecheese•Bokchoy•Briecheese•Broccoli•Broth,homemade,madefrombonesofpoultry,beef,lamb,pork,andfish•Brusselssprouts

•Butter•Cabbage•Camembertcheese•Cannedfish,inoliveoilorwateronly•Capers•Carrots•Cashewnuts,freshonly•Cauliflower•Cayennepepper•Celeriac•Celery•Celluloseinsupplements•Cheddarcheese•Cherimoya(custardapple)•Cherries•Chicken,freshorfrozen•Cinnamon•Citricacid•Coconut,freshordriedwithoutsweeteneroradditives•Coconutmilk•Coconutoil

•Coffee,weakandfreshlymade,notinstant•Colbycheese•Collardgreens• Coriander, fresh or dried • Cream, cultured, homemade from raw cream •Cucumber

•Dates,freshordried,additive-free•Dill,freshordried•Duck,freshorfrozen•Edamcheese•Eggplant(aubergine)•Eggs,fresh•Filberts(hazelnuts)•Fish,fresh,frozen,cannedinitsjuiceoroil•Game,freshorfrozen•Garlic•Ghee,homemade•Gin,occasionally•Gingerroot,fresh•Goose,freshorfrozen•Gorgonzolacheese•Goudacheese•Grapefruit•Grapes•Havarticheese•Herbalteas•Herbs,freshordried,additive-free•Honey,raw•Juicesfreshlypressedfrompermittedfruitandvegetables•Kale•Kefir,homemadefromrawmilk•Kiwifruit•Kumquats•Lamb,freshorfrozen•Lemons•Lentils•Lettuce,allkinds•Limabeans,driedandfresh•Limburgercheese•Limes•Mangoes•Meats,freshorfrozen

•Melons•MontereyJackcheese•Muenstercheese•Mushrooms•Mustard,withoutanynon-allowedingredients•Nectarines•Nutflourorgroundnuts•Nutmeg• Nuts, all kinds fresh, properly soaked and dried • Olive oil, virgin cold-pressed•Olives,withoutanynon-allowedingredients•Onions

•Oranges•Papayas•Parmesancheese•Parsley•Peaches•Peanutbutter,withoutadditives•Peanuts,soakedanddried,roasted•Pears•Peas,driedsplitandfreshgreen•Pecans•Pepper,allkinds•Pheasant, freshorfrozen•Pickles,withoutsugaroranyothernon-allowedingredients•Pigeon,freshorfrozen

•Pineapples,fresh•Pork,freshorfrozen•PortduSalutcheese•Poultry,freshorfrozen•Probiotic(lacto-fermented)foodsusingallallowedvegetables•Prunes,driedwithoutanyadditives•Pumpkin

•Quail,freshorfrozen•Raisins•Rhubarb•Romanocheese•Roquefortcheese•Rutabagas•Satsumas•Scotch,occasionally

•Seaweed,freshanddried•Shellfish, freshor frozen •Spices, single andpurewithout any additives •Spinach

•Squash(summerandwinter)•Stiltoncheese•Stock,homemade,madefrombonesofpoultry,beef,lamb,pork,andfish•Stringbeans

•Swisscheese•Tangerines•Tea,weak and freshlymade, not instant •Tomato juice,without additivesexcept salt • Tomato puree, pure without any additives except salt •Tomatoes

•Turkey,freshorfrozen•Turnips•Uncreamedcottagecheese(drycurd)•Vinegar:applecider,white,rice,andcoconut•Vodka,veryoccasionally

•Walnuts•Watercress•Wine,dry,redorwhite•Yogurt,homemadefromrawmilk•Zucchini

WhereAretheBeans?Youmighthavenoticedthatbeansandlegumesareexcludedfromtherecipesinthis book. That’s because I haven’t yet introduced beans and legumes to ourfamily’srepertoireofGAPSrecipes.Forthiscollection,I’vefocusedoncreatingrecipes thatmy family could also enjoy. This is not to say that you can’t tryadding them back into your diet when you are ready; just be sure to followproperlegumesoakingandprepprocedures.Formoreinformation,seeGutandPsychologySyndrome,RevisedandExpandedEditionbyDr.NatashaCampbell-McBride,pages137–38.

FoodsNotAllowedontheFullGAPSDietAdaptedfromGutandPsychology

Syndrome,RevisedandExpandedEditionbyDr.NatashaCampbell-McBride,pages

164–67(“FoodstoAvoid”).•Acesulfame•Acidophilusmilk•Agar-agar•Agavesyrup•Algae• Aloe vera (once digestive symptoms are gone, you can introduce it) •Amaranth

•Applejuice•Arrowroot•Artificialsweeteners:Nutrasweet,Splenda,Equal,etc.•Aspartame•Astragalus•Bakedbeans•Baker’syeast•Bakingpowderandraisingagentsofallkindsapartfrompurebicarbonateofsoda (see note at the Coconut Butter Bread recipe, page 118) • Balsamicvinegar

•Barley•Beanflourandsprouts•Beepollen•Beer•Bittergourd•Black-eyedpeas•Bologna•Bouilloncubesorgranules•Brandy

•Buckwheat•Bulgur•Burdockroot•Butterbeans•Buttermilk•Cannedvegetablesandfruit•Cannellinibeans•Carageenan•Carob•Cellulosegum• Cereals, including all breakfast cereals • Cheeses, processed, and cheesespreads•Chestnutflour

•Chèvrecheese•Chewinggum•Chickoryroot•Chickpeas•Chocolate•Cocoapowder(seenoteatthe“Nutella”recipe,page262)•Coffee,instantandcoffeesubstitutes•Cookingoils

•Cordials•Corn•Cornsyrup•Cornstarch•Cottagecheese•Cottonseed•Couscous•Cream•Creamcheese•Creamoftartar•Dextrose•Drinks,soft•Favabeans•Fetacheese•Fish,preserved,smoked,salted,breaded,cannedwithsauces•Flour,made

outofgrains•FOS(fructo-oligosaccharides)•Fructose•Fruit,cannedorpreserved•Garbanzobeans•Gjetostcheese•Grains,all•Gruyèrecheese•Ham•Hotdogs•Icecream,commercial•Jamsandjellies•Jerusalemartichoke•Ketchup,commercial•Lactose•Liqueurs•Margarinesandbutterreplacements•Meats,processed,preserved,smoked,andsalted•Millet

•Milk:animal,soy,rice,cannedcoconutmilk•Milk,dried•Molasses•Mozzarellacheese•Mungbeans•Neufchâtelcheese•Nuts,coatedorcommerciallyprepared•Oats•Okra•Parsnips•Pastaofanykind•Pectin•Postum•Potato,sweetandwhite•Primostcheese•Quinoa•Rice•Ricotta•Rye•Saccharin

•Sago•Semolina•Sherry•Soda(softdrinks)•Sourcream,commercial•Soy•Spelt•Starch•Sugarorsucroseofanykind•Tapioca•Tea,instant•Triticale•Turkeyloaf•Vegetables,cannedorpreserved•Wheatandwheatgerm•Wheypowderorliquid•Yaconsyrup•Yams•Yogurt,commercial

BUTTERNUTSQUASHANDSWISSCHARDLASAGNAServes6to8asamaincourse,or10to12asasideYoucanalsoscalethisrecipeupby50percentifyou’reservingacrowd.Feelfreetosubstitutekale

forthechardoruseamixtureofboth.I always make this in two versions: one with cheese and butter, and one

without for our daughter. It is equally goodwithout the cheese. For her I usepastured lard or bacon grease, as she can’t eat dairy. You can also make itwithoutthesausageifyouwouldpreferitasasidetoameatorfishdish.Ittakesalittlebitofassemblytime,butitiswellworthit!

1largeor2smallbutternutsquash,peeled,seeded,andsliced1/8inchthickSeasaltandpepper3 tablespoonsbutter, cut intopiecesor fatof choice1–2 largebunchesSwisschard,chopped(leaveoutstems,ifyouwish)1–2cupscookedgroundsausage2–3tablespoonsdriedthyme11/2–2cupsgratedcheddar(optional),divided1–2cupschickenbroth1/2cupgratedParmesan(optional)Preheattheovento350°F.Greasea9by13-inchbakingdish.Layerathirdofthesquashslicesonthebottomofthepan;seasonwithsalt,pepper,andalittlechoppedbutter.Topwithhalfthechard;addalayerofsausage,abigpinchofthyme, andmore salt, pepper, andbutter.Adda thirdof the cheese.Topwithhalfof the remainingsquash, thenall the remainingchard,salt,pepper,butter,andthyme,andanotherlayerofsausage.Addhalfthecheddar,thenfinishwiththelastofthesquash.

Carefullypourthebrothoverthedish.It’llseemveryfull,butdon’tworry:Itcooks down. Cover tightly with foil, and bake for an hour. Carefully removefromoven,andtakeoffthefoil.TopthelasagnawiththeremainingcheddarandtheParmesan.Broiluntilthecheeseismeltedandgolden.

BRUSSELSSPROUTSWITHBACONServes4to6

My good friend Suzy shared this recipe with me, and it is, hands down, ourfamily’sfavoritewaytohavebrusselssprouts!

1poundbrusselssprouts1/2poundnitrite/nitrate-andsugar-freebacon;ormoreifyourkidsarelikemine(seeresources)1tablespoonstone-groundmustard1tablespoonhoneySeasaltandpepper

Rinse and trim thebrussels sprouts andcut them inhalf.Cook thebacon in alarge skilleton the stovetoporbakeonacookie sheet ina350°Foven for15minutes.

While the bacon is cooking, blanch the brussels sprouts: Plunge them intoboilingwaterforabout2minutesuntiltheyturnbrightgreen,thentransfertoanice-coldwaterbath.

Whenthebaconisfinished,transferittocuttingboard,reservingthegreaseas well. In a skillet, add the brussels sprouts to the bacon grease. Add themustard,andcookonmediumforaboutanother5minutesuntilsoftenoughtoeat.Turnofftheheatandgentlystirinhoney.Coarselychopthebacon,scatteritontopofthesprouts,seasonwithsaltandpepper,andserve.

Thisrecipecaneasilybedoubled!

GINGERBOKCHOYServes6to8

ThisisanothergreatrecipeinspiredbymyCSAfarmers.Bokchoyisespeciallytenderandtastywhenharvestedfresh.Lookforitatyourlocalfarmers’market.

1headbokchoy1smallyellowonion,chopped2tablespoonssesameoil5clovesgarlic,minced1smallpieceofgingerroot,choppedfine1tablespooncoconutaminos1teaspoonhotpepperflakes(optional)Seasaltandpepper2tablespoonssesameseeds,forgarnish

Chopthebokchoyinto1-inchpieces,separatingthegreentopsfromthewhitebottoms.Sautétheonioninthesesameoilforabout5minutesuntiltender.Addthewhitebottomsof thebokchoy,andsautéforanadditional5minutes.Addthe green tops, garlic, ginger, coconut aminos, and hot pepper flakes. Stir toincorporate,thencookforanotherfewminutes.Addsaltandpeppertotasteandgarnishwithsesameseeds.

GREENPEASWITHSHALLOTSANDBACONServes4to6

1/4poundnitrite/nitrate-andsugar-freebacon(seeresources)1shallot,diced1poundfreshshelledpeas,or1bagfrozenorganicpeasSeasaltandpepper

Preheat theovento350°F.Place thebacononacookiesheet,andbakefor15minutesoruntil crisp.Set aside.Pour1 tablespoonof thebacongrease into askilletovermediumheat (the remaininggreasecanbediscarded), andadd theshallot.Sautéuntiltranslucent,thenaddthepeas.Stirgentlyfor3to6minutes,or until heated through. Seasonwith salt and pepper. Transfer to a bowl, andcrumblethebaconontop.

BEAUTIFULCHARDServes2to4

Thismakesadeliciousandquickbreakfast,lunch,ordinner!

2tablespoonscoconutoilorlard,divided1bunchchard,chopped(stems,too,ifyouwish)3clovesgarlic,minced1teaspooncoconutvinegarHandfulofpinenuts,gentlytoastedSeasaltandpepper4eggs1/2cupgratedhardItaliancheese(suchasrawParmesan)Oliveoil,forserving

Heat1tablespoonofthefatinalargefryingpan,addthechoppedchardstems(ifusing),andsautéfor5minutes.Addthegarlic,andsautéfor2minutes.Addthechardleaves,andcookuntiltender,about5moreminutes.Addthevinegarand pine nuts, and cook for 1minutemore. Seasonwith salt and pepper, andtransfertoaservingdish.

Frytheeggsintheremainingtablespoonoffat.Toserve,pilethechardonaplate,placeaneggontop,andsprinklewithsomeshreddedrawcheese.Giveitadrizzle of olive oil, and season with salt and pepper to taste. Serve withParmesanCrisps(page247)andGingerCarrots (page235)oryourfermentofchoice.

PORTOBELLOPARMESANServes4to6

This is one dish I never expected my kids to eat, especially the non-mushroomlovers.Butsomehow,thisrecipemakesmushroomloversoutofallofthem!InspiredbyGiadaDeLaurentiis.

3tablespoonspasturedlardorcoconutoil4–6portobellomushrooms1/2teaspoonseasalt1/4teaspoonfreshlygroundblackpepper2cupsEdGiobbi’sSweet Marinara Sauce (page 116), or other tomato sauce of choice 1/2 cupshredded cheddar or Monterey Jack cheese 1/4 cup grated Parmesan 2tablespoonsbutter,cutintosmallpieces

Preheat the oven to 350°F.Drizzle fat over both sides of themushrooms andonto the grill pan to prevent sticking. Season the mushrooms with salt andpepper,andgrillthemovermedium-highheatuntiltheyareheatedthroughandtender(about5minutesperside).Spreadhalfthemarinarasauceonthebottomofa9by13-inchbakingdish.Placethemushroomsinthepan(gillsfacingup),and top with the remaining marinara sauce. Sprinkle with a mix of the twocheeses, and topwithbutterpieces.Bakeuntil thecheesemelts and the top isgoldenbrown,about15minutes.Servewithanicesalad.

SPAGHETTISQUASHWITHOLIVEOILANDBASILServes6to8

1spaghettisquash2–3tablespoonsbutter,orghee1clovegarlic,pressedSeasaltandpepperHandful of fresh basil, chopped (add additional fresh herbs if you desire) 2tablespoonsoliveoilHandfulofpinenutsRawParmesan,shredded(optional)

Preheat the oven to 375°F. Cut the spaghetti squash in half lengthwise, andscoopoutanyseeds.Placethesquashfacedownonacookiesheetwithenoughwatertocoverthebottom.Coverwithaluminumfoil,andcookfor45minutes,

oruntilaforkpiercesrightthroughthesquash.Removeitfromtheovenandletitcoolabit.Scoopoutthesquashmeat,usingaforktoshreditintospaghetti-likestrands.

Meltthefatinapanonthestove,andaddthespaghettisquash,garlic,salt,pepper,andfreshherbs.Gentlystir tocombineandheat through.Servewithadrizzleoffresholiveoilandpinenuts,ortryapesto(page114)orEdGiobbi’sMarinara Sauce (page 116) for a more traditional spaghetti-like experience.SprinkleParmesanontoptogarnish.

ROASTEDANYTHINGServes6to8

Iusedtoroastvegetablesinoliveoilat400to425°Fforyears…Yikes!NowIknowbetterandkeepdelicateoliveoilforsaladsormaybealittlelightsautéing.Usethemoreheat-stableoilsforroasting.Hereisalistofthesmokepoints,alsoknownas theburnpoints, for thevarioushealthyfats Icookwith.Remember,when you burn fat by heating it above its smoke point you are creating freeradicals,whicharebestavoided.

SmokePointforFats

Unrefinedcoconutoil 350°F/177°CButter 350°F/177°CLard 370°F/188°CSchmaltz 375°F/191°CDuckfat 375°F/191°CTallow 400–420°F/204–216°CPalmoil 450°F/232°CGhee 485°F/252°C

I do like to roast vegetables formykids, and I use a basic formula for prettymucheverything:2to3poundsvegetables,2to4tablespoonsfat(duckfatismyfavorite),andafewpinchesofseasaltandfreshcrackedpepper.Ithenaddtheextra spices I desire and throw it all into a 375°F oven for 30 to 45minutes,

tossingafewtimesthroughout.HerearesomeofthecombosIlove…thinkofthefrittatasyoucanmakewiththeleftovers!

•RoastedcauliflowerwithherbesdeProvence,seasalt,andpepper•Roastedbeetswith rosemary, sea salt, and pepper •Roasted zucchini and summersquashwithParmesan, sea salt, and pepper •Roasted carrotswith cumin,sea salt, and pepper • Roasted butternut squash with red onion, sausage,rosemary, sea salt, and pepper (makes a great meal with a side salad) •RoastedasparaguswithlemonzestandalittleParmesancheeseontop,plusseasaltandpepper•Roastedsummertomatoes,quartered,withredonion,garlic, and loadsof freshherbs:Puree intoa sauceand freeze, adding seasaltandpepperuponreheating•Roastedcherrytomatoeswithgarlic,basil,seasalt,andpepper•Roastedeggplantwithanycolorpeppers,redonions,and garlic—eat as is or add a little tomato paste, olive oil, sea salt, andpepper,thenpureeintoadip•Roastedbroccoliwithgarlic,lemonzest,seasalt,andpepper•Roastedbrusselssproutswithbacon,seasalt,andpepper•Roasted spaghetti squashwith sea salt, butter, and fresh cracked pepper •Roasted delicata squash with duck fat, sea salt, and pepper • Roastedrutabaga or squash fries in duck fat with a little rosemary, sea salt, andpepper…yum!

SUMMERSQUASHSUCCOTASHServes4to6

Thisrecipeisespeciallyhandyforthesummermonths,whenyouhavesummersquash and zucchini coming out of your ears! It couldn’t be easier, and theleftoversaredeliciousinaFrittata(page77).

1–2tablespoonscoconutoil,ghee,oranimalfat2–4summersquashand/orzucchini1redorwhiteonion,chopped(redisprettier)1clovegarlic,choppedSeasaltandpepperHandfulofchoppedparsley(optional)

Warm the fat in a skillet, and add the chopped zucchini and summer squash,alongwiththeonion.Sautéforabout15minutes,untilsoft.Addthegarlic,salt,and pepper, and cook for an additional 5 minutes. Toss with the parsley andserve.(Seephotoonpage208.)

GRILLEDEGGPLANTWITHBASILANDPINENUTSServes4to6

ThankstothecountlesshoursIspentwatchingtheFoodNetworkwhilefeedingbabies nearly ten years ago, this dishwas inspired byGiadaDeLaurentiis. Itlooksbeautiful,tastesdelicious,andisatotalcrowdpleaser!

3tablespoonsgheeorcoconutoil1–2 large eggplants or 5–6 small Japanese eggplants, sliced into 1/2-inch-wideslices(youcanalsosubstitutezucchiniand/orsummersquash)Seasalt1/2cuplightlytoastedpinenuts1/3cupherbedyogurtorkefircheese(optional)(page32)1/4cupthinlyslicedortornfreshbasil3tablespoonsextra-virginoliveoilPepper

Placeagrillpanovermedium-highheat,orpreheatagasorcharcoalgrill.Melt the ghee or coconut oil, and drizzle it over the slices of eggplant.

Lightly salt the eggplant, and grill until tender and grillmarks appear, 3 to 4minutesperside.

Place the eggplant on a serving platter, and sprinkle with the pine nuts,yogurtcheese, andbasil.Drizzlewithextra-virginoliveoil andapinchof seasaltandfreshcrackedpepper.

VEGETABLETIANServes6to8

This simple but elegant dish is perfect for servingwhen company comesoverand makes an especially nice side for fish. It’s always beautiful, and thevegetablesarecompletelyinterchangeable,sousewhatyouhave.

1eggplant,sliced1redonion,sliced1zucchini,sliced2tomatoes,sliced3tablespoonsgheeorfatofchoice1teaspoonseasalt1/2teaspoonfreshcrackedpepperHandfuloffreshthyme,strippedoffstems3clovesgarlic,smashedorchopped

Preheattheovento425°F.Placethevegetablesinabigbowl,anddrizzlewiththefat.Addtheseasalt,pepper,thyme,andgarlic.Usingalargespoon,gentlytosstocoat.Inaround,well-greasedbakingdish,placethevegetableslicesinarepeatingpatternofconcentriccircles.Youcanalsousearectangulardish,andmakeapatternofalternatingrows.Addabitmoregheeontopofthevegetables,and cover with foil. Cook for 20 minutes, remove the foil, and baste thevegetableswith the juices in thebottomof thepan.Cook for anadditional20minutes,bastingonceagainhalfwaythrough.Removefromtheovenandserve.

Acknowledgments

Withallmyheart, Iwishtoacknowledgethefollowingpeople,whosesupportenabledmetocompletethisproject.

Myfamily:Nick,Dossie,Campbell,Cooper,Wyatt,andTanner,youinspireeverything that I do. Mom and Dad: I am grateful for the foundation ofhappinessandhealththatyougaveme.AndtheBoyntons:Whatabonustohavebecomepartofyourjoyfulclan!

Anda thousand thank-yous: toNatasha andPeterMcBride, for guidingusthrough this project; toMary Brackett, for your endless enthusiasm, beautifulphotography, and keeping me on task; to Brianne Goodspeed and ChelseaGreen, for taking a chance on us and guiding us through the process; to our“editor”TalieKattwinkel,foryoursharpeye,yourfinesse,yourfriendship,andfor just plain “gettingme”; toLauraGraye, for leadingme to theGAPSdiet,starting us on this journey, and keeping me grounded throughout; to SandyLittell for your tips and tricks onGAPS; toMonicaCorrado, for your tirelessefforts tovet all of the recipes in thisbook—Icouldnothavedone itwithoutyou; toSallyFallonMorelland theWestonA.PriceFoundation, forchangingmylife;toKristinCanty,forstartingmeonthisjourneysolongago,andtoJimfor supporting us on our crazy adventures; to Diana Rodgers, for yourencouragement; to my good buddy JulieMacQueen for your support and forfoundingPure7Chocolates!Thanks also toDr.EvanHughes andOn theMatYoga, for keeping me aligned and grounded while writing; to The NaturalGourmetforstartingmeonmyjourneytohealthsolongago;toallmypeepsinthe Supper Club, for countless good times around the table, and for yourexuberanttastetesting;toAmosMillerandthegangatMiller’sOrganicFarm,forsupplying thousandsofpeoplewithnutritious,nutrient-densefoodsandfor“doing things right”; and to Jenny Martin, Hannah Sievers, and JanaBretschneider, foryourmanyhourswithme in thekitchen,and for lovingmybabiesliketheywereyourown.—Hilary

This project was a true labor of love that could not have been accomplishedwithoutthefollowingpeople.Ithankyouwithallmyheart.

ToChris,themostsupportiveandinsightfulpersonever,thankyouforyourendless optimism, love, and just general awesomeness; to Chet, for being thereasonwhyIfinallydecidedtogettothebottomofmystomachtroubles,andforallofyoursmiles—theybringmemorejoythanIeverthoughtpossible;tomyparents, Jane and JohnGiordano, for encouragingme to unitemy passion fornutritionwithmyloveoftheimage,andforallthewisdom,love,andhappinessyouhavebrought tomy life; toSharandaCollette, foryour friendshipand forwatching my little man so I could work; to the Giordanos, my large Italianfamily,fornotexcommunicatingmewhenIcouldnolongereatpastaandbread;andtoalltheBracketts,foryourwit,humor,andeventual—ahem—acceptance.(Hopethisfinallytakesmeoff“in-lawstatus”!)

Thankyou,amilliontimesover,to:NatashaandPeterMcBride,forcreatingsuchahealingprotocolandforbelievinginourmissiontobringittothemassesinsuchalovelyform;toHilaryBoynton,foracceptingthechallengeofcreatingthisbookwithpassion,grace,andjoiedevivre;toBrianneGoodspeedandthecrewatChelseaGreenforbelievinginthisbook,andforallyourhardwork—youguysrock!;toTalieKattwinkel,forignitingourwordssotheydanceforthereader; to Lillian Medville, for your unwavering support and constantencouragement; to Ben and Tara Whitla, for your friendship and amazinggraphic design counsel; to Anna Asphar, for being a kindred spirit and forencouraging me behind the lens; to Father James Barry, for your spiritualguidance and being such a brilliant light in thisworld; to StephanieDyer, foryour editing prowess and friendship; and to all my heroes in the healingarts/food world: Alice Waters; Dr. Joseph Mercola; Joel Salatin; Dr. TomCowan;SallyFallonMorell;DonnaGates;MichaelPollan;SandorKatz;JamieOliver;JuliaChild;Dr.JustinGroode;JulianeGoicoechea,MS,RD,LDN;theEnvironmentalWorkingGroup;andCarlHonoréandtheSlowFoodMovement.Thank you for your dedication to real, wholesome, nutritious foods and forleadingthewayinhelpingpeoplelikemehealusinghonest-to-goodnessfood.

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ChrisKresser

http://chriskresser.com; integrative medicine and Paleo expert Farm toConsumerLegalDefenseFund

www.farmtoconsumer.org; nonprofit grassroots organization protectingfamilyfarmsandartisanfoodproducers

GetRealforKids

http://getrealforkids.com; nonprofit organization providing resources fororganicfood,health,andparenting

VillageGreenNetwork

http://villagegreennetwork.com; education resources for healthy living TheHealthyHomeEconomist

www.thehealthyhomeeconomist.com; real food blogger and how-to videosHealthHomeHappy

www.healthhomehappy.com;realfoodbloggerwithemphasisonGAPS

HomeopathyWorks

http://joettecalabrese.com; professional homeopathy information JamieOliverVideoPage,FoodTube

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information

Dr.JosephMercola

www.mercola.com; nutrition and health educationDr.KaaylaDaniel,TheNaughtyNutritionist

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http://mgbrackett.com;realfoodandlifestylephotographer

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http://simplybeingwell.com; teaching chef, traditional food and GAPS,certified nutrition consultant Dr. Natasha Campbell-McBride GAPSHomepage

www.gaps.me; resource for finding a GAPS local GAPS practitionerwww.doctor-natasha.com; helpful information for newcomers andexperiencedGAPSpractitioners

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http://nourishinghope.com; food and nutrition resources for children withADHDandautismNourishingOurChildren

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RealBoneBroth

www.realbonebroth.com;homemadebonebrothandmeatstock

SeaSaltandBathSalts

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TheBrothery

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TropicalTraditions

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USWellnessMeats

www.grasslandbeef.com/StoreFront.bok; free-range steak, beef sticks, andpemmican

VitaClay

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VitalChoiceSeafood

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Vitamix

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WildernessFamilyNaturalsbutters

www.wildernessfamilynaturals.com;bulkcoconutoil/palmoilandnutbuttersAbouttheAuthors

Hilary Boynton, certified holistic health counselor, received a BA inpsychologyfromtheUniversityofVirginiaandwas trainedat theInstitute forIntegrativeNutrition.Thedevotedmotheroffiveyoungkidsandinspiredbyherown experience of “food as medicine,” she has dedicated herself to helpingothers on their path to wellness as a cook, coach, and professional educator.Hilary supports her clients by integrating “Paleo” and “Primal” philosophieswith thewisdom of theAncestralHealthMovement and theWestonA. PriceFoundation.HilaryisaWestonA.Pricechapterleader,runsseverallocalfoodco-ops,teachescookingclassesoutofherhouse,andhashelpedtoopenWoodsHillTablerestaurantinWestConcord,Massachusetts,wheresheliveswithherfamily.

MaryG.Brackettisawhole-foodsadvocateandacreativevisionarybasedoutof Boston, Massachusetts. After receiving her BFA in photography fromMassachusettsCollegeofArtandDesign,Marywentontophotographhundredsofweddings,events,people,andplacesbeforerecognizinghertruepassion:thehealingpowerofrealfood.Mary’sworkhasbeenfeaturedinmanypublicationsonlineandinprint,aswellasinnumerousrestaurantsandcafesthroughoutthecity.Maryhappily servesup threehomemademealsaday toherhusbandandson in their Watertown, Massachusetts, home. Her work can be viewed atMGBrackett.com.

AbouttheForewordAuthor

Dr. Natasha Campbell-McBride is a medical doctor with two postgraduatedegrees:masterofmedicalsciencesinneurologyandmasterofmedicalsciencesinhumannutrition.SheiswellknownfordevelopingtheconceptofGAPS(Gutand Psychology Syndrome), which she described in her book Gut andPsychologySyndrome,nowinitssecondedition.Shelecturesinternationally,ispublished in many journals and health publications, and has trained over onethousandCertifiedGAPSPractitionersinthirtycountries.

ChelseaGreenPublishingseesbooksastoolsforeffectingculturalchangeandseekstoempowercitizenstoparticipateinreclaimingourglobalcommonsandbecomeitsimpassionedstewards.IfyouenjoyedTheHealYourGutCookbook,pleaseconsidertheseothergreatbooksrelatedtohealth,healingandnutrition.

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