Achieving optimal health starts with what we put on our plates. The Gut and Psychology Syndrome (GAPS) diet is a nutritional approach that focuses on promoting gut health through food choices. By incorporating these 20 delicious GAPS diet recipes into your daily meals, you’ll be taking a significant step towards improving digestion, boosting energy levels, and even alleviating symptoms of conditions like autism and ADHD.
From comforting soups to flavorful entrees, our GAPS diet recipe collection has something for everyone. Whether you’re looking to make a change in your health or simply seeking inspiration for healthy meals, this article is the perfect starting point. In the following pages, we’ll dive into each of these mouthwatering recipes, exploring the benefits they provide and offering tips on how to get started.
Savory Bone Broth Soup
Nourish your body with this comforting and flavorful bone broth soup, rich in collagen and vitamins. Perfect for a quick lunch or dinner, this recipe is easy to make and packed with nutrients.
Ingredients:
– 2 lbs beef bones ( marrow or knuckle)
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 6 cups water
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Place the beef bones on a baking sheet and roast for 30 minutes.
2. In a large pot, sauté the chopped onion, garlic, carrots, and celery in a little bit of oil until softened.
3. Add the roasted bones, water, thyme, salt, and pepper to the pot.
4. Bring to a boil, then reduce heat and simmer for 24 hours or overnight.
5. Strain the broth through a fine-mesh sieve into bowls. Serve hot with your favorite toppings, such as vegetables, herbs, or noodles.
Cooking Time: 24 hours (or overnight)
Fermented Ginger Carrots
Fermenting carrots with ginger adds a depth of flavor and a boost of probiotics to this simple recipe. The perfect addition to your favorite salads or as a crunchy snack.
Ingredients:
– 4 cups carrot sticks (about 2 inches long)
– 1/4 cup finely chopped fresh ginger
– 1 tablespoon sea salt
– 1 cup water
Instructions:
1. In a large jar, combine the carrot sticks and chopped ginger.
2. Sprinkle the sea salt over the top of the carrots.
3. Add the water to the jar, making sure that the carrots are covered but not submerged.
4. Cover the jar with a lid or cheesecloth, securing it tightly.
5. Allow the mixture to ferment at room temperature for 3-5 days. You may start to see bubbles and a slight sour smell, which indicates fermentation is occurring.
6. After 3-5 days, store the fermented carrots in the refrigerator to slow down fermentation.
Cooking Time: None! This recipe is designed to ferment at room temperature for several days.
Enjoy your tangy and crunchy Fermented Ginger Carrots!
Grilled Herb Chicken
Elevate your chicken game with this flavorful and aromatic grilled herb chicken recipe. Perfect for a summer barbecue or a quick weeknight dinner, this dish is sure to please!
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup olive oil
– 2 tablespoons chopped fresh rosemary
– 2 tablespoons chopped fresh thyme
– 2 cloves garlic, minced
– 1 teaspoon salt
– 1/2 teaspoon black pepper
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, rosemary, thyme, garlic, salt, and pepper.
3. Place chicken breasts in a shallow dish and brush the herb mixture evenly over both sides of the chicken.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Let chicken rest for 5 minutes before serving.
Cooking Time: 12-15 minutes
Zucchini Noodles with Pesto
This refreshing recipe combines the flavors of zucchini noodles with a vibrant pesto sauce, perfect for a light and satisfying meal on a warm day.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made basil pesto
– 2 tablespoons olive oil
– Salt to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or use a vegetable peeler to create zucchini noodles.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the zucchini noodles and cook for 3-4 minutes, stirring occasionally, until slightly softened.
4. Stir in the basil pesto and season with salt to taste.
5. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Beef and Cabbage Stew
This classic stew is a comforting and flavorful dish that’s perfect for a chilly evening. With tender beef, crunchy cabbage, and aromatic spices, it’s sure to become a family favorite.
Ingredients:
– 1 pound beef chuck or brisket, cut into 2-inch pieces
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 cups shredded cabbage
– 2 carrots, peeled and sliced
– 1 cup beef broth
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: 2 potatoes, peeled and cubed (adds extra flavor and texture)
Instructions:
1. Heat oil in a large pot or Dutch oven over medium-high heat.
2. Add the beef and cook until browned on all sides, about 5 minutes. Remove from pot.
3. Add more oil if needed, then sauté the onion and garlic until softened, about 3 minutes.
4. Add the cabbage, carrots, cumin, salt, and pepper. Cook until the vegetables are tender, about 10-12 minutes.
5. Return the beef to the pot, add the broth, and bring to a simmer.
6. Reduce heat to low and let stew cook for 1 hour or until the beef is tender.
Cooking Time: About 2 hours total, including prep and cooking time.
Probiotic Coconut Yogurt
This refreshing probiotic coconut yogurt recipe combines the benefits of fermented coconut milk with a hint of sweetness, making it a delicious and healthy addition to your daily routine. With just a few simple ingredients and steps, you can create this creamy treat in no time!
Ingredients:
– 1 cup full-fat canned coconut milk
– 1/2 cup plain probiotic yogurt (with live cultures)
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract (optional)
Instructions:
1. In a blender, combine the coconut milk and probiotic yogurt. Blend until smooth and creamy.
2. Add the honey or maple syrup and vanilla extract (if using) to the mixture. Blend until well combined.
3. Pour the mixture into a glass jar or container with a tight-fitting lid.
4. Cover the jar and let it sit in the refrigerator for at least 24 hours or up to 48 hours to allow the probiotics to ferment and thicken the yogurt.
5. Once set, give the yogurt a good stir and enjoy!
Cooking Time: 24-48 hours
Roasted Garlic Cauliflower Mash
Transform plain cauliflower into a rich and creamy side dish with the deep flavor of roasted garlic. This recipe is perfect for a weeknight dinner or as a flavorful accompaniment to your favorite main courses.
Ingredients:
– 1 head of cauliflower, broken into florets
– 3 cloves of garlic, peeled and separated
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup chicken or vegetable broth
– 2 tablespoons unsalted butter
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Meanwhile, place garlic cloves on a piece of foil, drizzle with remaining olive oil, and fold to create a packet. Roast alongside the cauliflower for 15-20 minutes, or until soft and mashed.
4. Remove from the oven and let cool slightly.
5. In a blender or food processor, combine roasted cauliflower, garlic, broth, and butter. Blend until smooth and creamy.
Cooking Time: 40-45 minutes
Spiced Pumpkin Soup
This comforting soup is a perfect blend of autumnal flavors, featuring roasted pumpkin, aromatic spices, and creamy texture. Serve it as a starter or main course for a cozy dinner.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon ground cayenne pepper
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half (optional)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a large pot, sauté onion and garlic in a little olive oil until softened.
4. Add roasted pumpkin, broth, cinnamon, nutmeg, and cayenne pepper. Bring to a boil, then simmer for 15-20 minutes.
5. Use an immersion blender or transfer soup to a blender and puree until smooth.
6. If desired, stir in heavy cream or half-and-half. Season with salt and pepper to taste.
7. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 45-60 minutes
Baked Salmon with Dill
This recipe yields a moist and flavorful baked salmon dish infused with the bright, citrusy taste of fresh dill. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup olive oil
– 2 tbsp chopped fresh dill
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle with chopped dill and lemon juice.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Serve immediately, garnished with additional fresh dill if desired. Enjoy!
Fermented Sauerkraut
Transform cabbage into a tangy, probiotic-rich superfood with this simple sauerkraut recipe. By fermenting the vegetables, you’ll create a delicious and healthy addition to your meals.
Ingredients:
– 5 lbs green or red cabbage, shredded
– 1 tablespoon salt
– 1/4 cup water
– Optional: caraway seeds, juniper berries, or other seasonings of your choice
Instructions:
1. In a large bowl, massage the cabbage with the salt and water until it reaches the desired consistency.
2. Pack the mixture into a clean glass jar or crock, pressing down firmly to remove any air pockets.
3. Leave 1-2 inches at the top for expansion during fermentation.
4. Cover the jar with cheesecloth or a coffee filter, securing it with a rubber band.
5. Ferment at room temperature (68°F -72°F) for 3-6 weeks, shaking the jar every few days to release carbon dioxide and prevent mold growth.
6. Once the sauerkraut reaches your desired level of sourness, store it in the refrigerator to slow down fermentation.
Cooking Time: 3-6 weeks (depending on desired level of fermentation)
Chicken Liver Pâté
This classic French-inspired pâté is a delicious and elegant spread perfect for crackers, toast, or as a dip. With its creamy texture and deep, savory flavor, it’s sure to impress your guests.
Ingredients:
– 1 pound chicken livers
– 2 tablespoons butter
– 1 small onion, finely chopped
– 1/4 cup cognac (optional)
– 1/4 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, sauté the chopped onion in butter until softened.
3. Add the chicken livers and cook until browned, about 5 minutes.
4. Remove from heat and stir in cognac (if using), heavy cream, salt, and pepper.
5. Transfer mixture to a baking dish and bake for 25-30 minutes or until liver is cooked through.
6. Let cool, then blend pâté in a food processor until smooth.
7. Refrigerate for at least 2 hours before serving.
Cooking Time: 35-40 minutes
Sweet Potato Pancakes
Sweet Potato Pancakes Recipe
A delicious twist on traditional pancakes, these sweet potato pancakes are a perfect breakfast or brunch option. Made with cooked and mashed sweet potatoes, they’re a great way to get your daily dose of fiber and nutrients.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– Butter or oil for greasing the pan
Instructions:
1. In a bowl, whisk together the flour, sugar, baking powder, and salt.
2. Add the mashed sweet potatoes, milk, and egg to the dry ingredients. Mix until smooth.
3. Heat a non-stick skillet or griddle over medium heat. Grease with butter or oil if necessary.
4. Drop the batter by 1/4 cupfuls onto the pan. Cook for 2-3 minutes on each side, until golden brown.
5. Serve warm with your favorite toppings, such as maple syrup, butter, or fresh fruit.
Cooking Time: 10-12 minutes
Yield: 8-10 pancakes
Herbed Lamb Chops
Elevate your lamb chops game with this flavorful recipe that combines the richness of lamb with the brightness of fresh herbs. Perfect for a special occasion or a cozy night in.
Ingredients:
– 4 lamb chops (1-1.5 inches thick)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 tablespoons chopped fresh rosemary
– 2 tablespoons chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, garlic, rosemary, and thyme.
3. Season lamb chops with salt and pepper.
4. Brush both sides of the lamb chops with the herb mixture.
5. Place lamb chops on a baking sheet lined with parchment paper.
6. Roast in the preheated oven for 12-15 minutes or until cooked to desired level of doneness.
Cooking Time: 12-15 minutes
Cucumber and Avocado Salad
This light and creamy salad is perfect for hot summer days. It’s a great way to enjoy the flavors of fresh cucumbers and avocados, with a hint of tanginess from the lemon juice.
Ingredients:
– 2 large cucumbers, sliced
– 1 ripe avocado, diced
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cucumber slices, avocado dice, and red onion.
2. Sprinkle the chopped parsley over the top of the salad.
3. Squeeze the lemon juice over the salad and toss gently to combine.
4. Season with salt and pepper to taste.
Cooking Time: 5 minutes (prep time only)
Homemade Beef Jerky
Make your own delicious beef jerky at home with this easy recipe! This snack is perfect for on-the-go, a quick energy boost, or as a healthy alternative to store-bought options.
Ingredients:
– 1 pound beef (top round or flank steak), sliced into thin strips
– 1/4 cup soy sauce
– 1/4 cup brown sugar
– 2 tablespoons Worcestershire sauce
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 150°F (65°C).
2. In a large bowl, whisk together soy sauce, brown sugar, Worcestershire sauce, garlic powder, salt, and pepper.
3. Add the sliced beef to the marinade and mix well. Cover and refrigerate for at least 4 hours or overnight.
4. Line a baking sheet with parchment paper.
5. Remove the beef from the marinade and place on the prepared baking sheet in a single layer.
6. Cook for 3-4 hours, or until the jerky reaches your desired level of dryness.
Cooking Time: 3-4 hours
Curried Cauliflower Rice
This recipe transforms cauliflower into a delicious, curry-spiced side dish that’s perfect for accompanying your favorite meals. With just a few simple ingredients and minimal cooking time, you’ll be enjoying this tasty alternative to traditional rice in no time.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 teaspoon of ground cumin
– 1/2 teaspoon of curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower into small, rice-like pieces using a food processor or blender.
4. Heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
5. Add the minced garlic and cook for an additional minute, until fragrant.
6. Stir in the cumin, curry powder, salt, and pepper. Cook for 1-2 minutes, until the spices are well combined.
7. Add the cauliflower “rice” to the skillet and stir to combine with the spice mixture.
8. Reduce heat to low and simmer for 5-7 minutes, stirring occasionally, until the cauliflower is tender but still slightly crunchy.
Cooking Time: 15-20 minutes
Slow-Cooked Beef Stew
This hearty slow-cooked beef stew is a perfect comfort food dish for a chilly evening. With tender chunks of beef, flavorful vegetables, and rich broth, it’s sure to warm your belly and your heart.
Ingredients:
– 2 pounds beef chuck roast
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium-sized potatoes, peeled and cubed
– 1 large carrot, peeled and sliced
– 1 cup beef broth
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat your slow cooker to low heat.
2. In a large bowl, combine the chopped onion, minced garlic, cubed potatoes, and sliced carrot.
3. Place the beef chuck roast on top of the vegetables in the slow cooker.
4. Pour in the beef broth, tomato paste, and thyme.
5. Season with salt and pepper to taste.
6. Cook on low for 8-10 hours or high for 4-6 hours.
Cooking Time: 8-10 hours (low) or 4-6 hours (high)
Fermented Beet Kvass
Fermented Beet Kvass Recipe
Discover the delight of fermented beet kvass, a refreshing drink with a sweet-tart flavor and numerous health benefits. This recipe is easy to make and requires minimal equipment.
Ingredients:
– 2 lbs beets, peeled and chopped
– 1 cup water
– 1/4 cup active cultured probiotic powder (or 1/2 cup of sauerkraut juice)
– 1 tablespoon honey or maple syrup (optional)
Instructions:
1. In a large pot, combine the chopped beets and water. Bring to a boil, then reduce heat and simmer for 30 minutes.
2. Strain the mixture through a cheesecloth or a fine-mesh sieve into a large bowl, discarding the solids.
3. Add the probiotic powder (or sauerkraut juice) to the beet liquid. Stir well to combine.
4. If desired, add honey or maple syrup to taste.
5. Pour the mixture into glass jars, leaving about 1 inch of headspace. Secure the lids tightly.
6. Allow the kvass to ferment at room temperature (68-72°F/20-22°C) for 2-3 days. The mixture will start to bubble and develop a tangy flavor.
7. Store the fermented kvass in the refrigerator to slow down fermentation. Serve chilled, with or without carbonation.
Cooking Time: 30 minutes + 2-3 days fermentation time
Stuffed Bell Peppers with Ground Turkey
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory goodness of ground turkey with the sweetness of bell peppers. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 lb ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cooked rice
– 1 can (14.5 oz) diced tomatoes
– 1 tsp paprika
– Salt and pepper to taste
– Shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, cook ground turkey until browned, breaking it up into small pieces as it cooks.
4. Add chopped onion, minced garlic, cooked rice, diced tomatoes, paprika, salt, and pepper to the skillet. Cook until heated through.
5. Stuff each bell pepper with the turkey mixture, filling to the top.
6. Cover with aluminum foil and bake for 30 minutes.
7. Remove foil and top with shredded cheddar cheese (if using). Return to oven and bake an additional 10-15 minutes or until cheese is melted and bubbly.
Cooking Time: 40-45 minutes
Roasted Butternut Squash Soup
Roasted Butternut Squash Soup Recipe
Warm up with this comforting and flavorful soup recipe, perfect for a chilly fall or winter evening.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the butternut squash in half lengthwise, scoop out the seeds, and place it on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the squash, then sprinkle chopped onion and minced garlic around it.
4. Roast the squash for about 45 minutes, or until it’s tender and caramelized.
5. Scoop the roasted squash into a blender or food processor, add vegetable broth, and blend until smooth.
6. If desired, stir in heavy cream to add richness.
7. Season with salt and pepper to taste.
8. Serve warm, garnished with fresh parsley or thyme if desired.
Cooking Time: 45 minutes
Summary
The GAPS diet, a dietary approach focused on gut health and optimal well-being, requires a specific set of recipes to achieve its benefits. This article presents 20 delicious and nutritious GAPS diet recipes that cater to various tastes and dietary needs. From soups like Savory Bone Broth Soup and Spiced Pumpkin Soup, to main courses like Grilled Herb Chicken and Beef and Cabbage Stew, these recipes incorporate ingredients like fermented vegetables, probiotic-rich dairy products, and healthy meats. Perfect for those looking to improve their overall health through diet, this collection of GAPS diet recipes is a must-try.