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Before You Begin the GAPS Diet

Beef Broth
Makes about 4 quarts

Its important to include both marrow and knuckle bones so you will reap the
benefits of both gelatin and marrow. Broths can be cooked over time, so if you
want to turn it off at night you can resume cooking in the morning. Just bring to
a boil, skim the scum off the top, and discard.
Some people roast bones in the oven for 15 to 30 minutes before throwing
them in the pot to improve the flavor of the stock, but Dr. Campbell-McBride
advises using raw bones.

34 pounds beef marrow and 3 celery stalks, halved


knuckle bones 3 carrots, halved
2 pounds meaty bones, such as short ribs 3 onions, quartered
cup raw apple cider vinegar Handful of fresh parsley
4 quarts filtered water Sea salt

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Essential Ingredients and Techniques

Place the bones in a pot, add the apple cider vinegar and water, and let the
mixture sit for 1 hour so the vinegar can leach the minerals out of the bones. (Add
more water if needed to cover the bones.) Add the vegetables, bring to a boil, and
skim the scum from the top and discard. Reduce to a low simmer, cover, and
cook for 24 to 72 hours. During the last 10 minutes of cooking, throw in a handful
of fresh parsley for added flavor and minerals. Let the broth cool and strain it,
making sure all the marrow is knocked out of the marrow bones and into the
broth. Add sea salt to taste and drink the broth as is or store it in the fridge (up to
5 to 7 days) or freezer (up to 6 months) for use in soups and stews.

Fish Broth
Serves 4 to 6

2 pounds whole fresh non-oily fish heads cup raw apple cider vinegar
and bones such as cod, sole, halibut, About 2 quarts filtered water
rockfish, whiting, flounder, or snapper Handful of fresh parsley
(heads alone make a delicious stock) Sea salt

Place the fish heads and bones in a stockpot. Add the vinegar and cover with water.
Bring to a simmer and skim the scum. Simmer for 4 to 24 hours. During the last
10 minutes of cooking throw in a handful of fresh parsley for added flavor and
minerals. Let cool and strain. Add salt to taste and drink the broth as is or store it
in the fridge (up to 5 to 7 days) or freezer (up to 6 months) for use in soups and stew.

To Keep or Not to Keep?


When Broth (or Stock) Goes Bad
People often call me or email me to ask broth is exposed to air, on the other hand, it is
about their broth. Has it gone bad? How long good in the fridge for five to seven days. In this
does it stay good in the fridge? How long can it case, when you take it out, bring it to a boil,
stay at room temperature? How do I know when skim the scumand you will have another
to chuck it? week to use it. If you ever find it smells off, toss
Well, here is the long and short of it, it out. Likewise, if you bring it to a boil and the
according to GAPS chef Monica Corrado. If scum keeps coming and comingagain, its
your broth is sealed with a layer of fat, then time to throw it out! If you stick to these rules,
you are good to go for about six months! If the you will do just fine.

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Condiments and Culinary Staples

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The Full GAPS Diet

PESTO SEVEN WAYS


Special thanks to Laura at First Root Farm for inspiring the creative pesto
combinations listed below. Follow the Classic Basil instructions for them all.

Classic Basil
Makes approximately 1 pint

24 cups fresh basil Combine all of the ingredients in


cup olive oil a food processor or Vitamix (youll
cup grated raw Parmesan (optional) need a tamper) or food processor, and
cup pine nuts pulse or blend until well combined;
2 cloves garlic for every cup basil leaves you may need to add a little olive oil
Zest and juice of 1 lemon to get it going. While the machine is
Sea salt and pepper running, slowly drizzle in the olive
oil until your desired consistency is
achieved. Season with salt and pepper
to taste. Put in a pint-sized mason jar,
and store in the fridge.

Cilantro Pesto
Makes approximately 1 pint

12 bunches fresh cilantro Sea salt and freshly ground pepper


cup olive oil 1 teaspoon fresh grated ginger (optional,
5 cloves garlic but recommended!)
23 tablespoons lemon juice

Mellow Fennel
Makes approximately 1 pint

12 bulbs fennel, chopped and lightly 5 cloves garlic


sauted in coconut or olive oil until soft cup lightly toasted walnuts
(about 10 minutes) Sea salt and pepper
cup olive oil

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Fish

SALMON CAKES WITH LEMON PESTO


Serves 4

1 56 oz can boneless, skinless wild Mix the salmon and squash together
Alaskan salmon, or 1 cup cooked wild with a fork. Stir in the eggs, salt,
salmon, flaked with a fork pepper, onion, and parsley. Make
cup squash puree (page 70) into patties about inch thick.
3 pastured eggs Heat 2 tablespoons of fat in a
Sea salt and black pepper skillet. Cook the Salmon Cakes in
2 tablespoons minced red or white onion batches, 2 to 3 minutes per side. Add
bunch fresh parsley, chopped fat as needed for each new batch.
Fat for the pan, such as ghee or Serve on a bed of fresh greens with
coconut oil Lemon Pesto (recipe follows).

Lemon Pesto
Makes approximately 1 pint

23 garlic cloves Combine all of the ingredients in a


cup toasted pine nuts or food processor or Vitamix and blend
walnuts (a less expensive option) well. While the machine is running,
2 cups loosely packed fresh basil leaves slowly drizzle in the olive oil until
cup loosely packed fresh flat-leaf you reach your desired consistency.
parsley leaves Season with salt and pepper. Put in
cup grated raw Parmigiano-Reggiano a pint-sized mason jar, and store in
(optional) the fridge.
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
11 cups extra-virgin olive oil
Sea salt and freshly ground pepper

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Vegetables

VEGETABLE TIAN
Serves 6 to 8

This simple but elegant dish is perfect for serving when company comes over and
makes an especially nice side for fish. Its always beautiful, and the vegetables are
completely interchangeable, so use what you have.

1 eggplant, sliced Preheat the oven to 425F. Place


1 red onion, sliced the vegetables in a big bowl, and
1 zucchini, sliced drizzle with the fat. Add the sea salt,
2 tomatoes, sliced pepper, thyme, and garlic. Using a
3 tablespoons ghee or fat of choice large spoon, gently toss to coat. In
1 teaspoon sea salt a round, well-greased baking dish,
teaspoon fresh cracked pepper place the vegetable slices in a repeat-
Handful of fresh thyme, ing pattern of concentric circles. You
stripped off stems can also use a rectangular dish, and
3 cloves garlic, smashed or chopped make a pattern of alternating rows.
Add a bit more ghee on top of the
vegetables, and cover with foil. Cook
for 20 minutes, remove the foil, and
baste the vegetables with the juices in
the bottom of the pan. Cook for an
additional 20 minutes, basting once
again halfway through. Remove from
the oven and serve.

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Poultry

HERB-ROASTED TURKEY BREAST


Serves 8 to 10

I cant believe I ever actually purchased those overpriced organic turkey breast
cold cuts for $1 a slice. Roasting a turkey breast is even easier than roasting a
chicken! Its a huge money saver, and as a bonus it also makes a delicious broth.
The amazing Ina Garten helped me out with this one; I have adapted her recipe
a bit for GAPS.

3 carrots, roughly chopped Preheat the oven to 325F. Place


2 onions, sliced the carrots, onions, smashed garlic
4 cloves garlic, 2 minced for paste and 2 cloves, vegetables, and broth in the
smashed for broth bottom of your Dutch oven or roast-
Additional vegetables, such as fennel, ing pan. Season with pinches of salt
leeks, or celery, roughly chopped and pepper. Place the breast, skin-
(optional) side up, on top of the vegetables.
23 cups chicken broth or stock In a small bowl, combine the
1 teaspoon sea salt, plus spices, minced garlic, lemon juice,
a couple pinches 1 teaspoon salt, 1 teaspoon pepper,
1 teaspoon fresh ground pepper, plus and fat of your choice. Mash into a
a couple pinches paste. Lift the skin of the breast and
1 3-pound turkey breast (double all other smear half of the paste underneath.
ingredients for a 6-pound breast) Rub the remaining paste over the
1 tablespoon dried sage rest of the breast.
1 tablespoon dried thyme Place the roasting pan in the
1 tablespoon dried rosemary preheated oven for 50 minutes to
1 teaspoon dry mustard 1 hour. Baste the turkey halfway
Juice of lemon through the cooking time with the
2 tablespoons lard, coconut oil, broth and pan juices. Remove from the
ghee, or butter oven when a thermometer inserted
12 tablespoons gelatin in the thickest part of the breast
reads 165F. Tent the turkey with
foil, and allow it to rest for 15 minutes
before carving.
You can strain off the broth and
drink it as is (delicious), or you can
make a fabulous gravy with those
juices. Remove the vegetables to a
serving plate, then put the pan on the
stovetop over medium heat (you may

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Desserts

ICE CREAM
I have been experimenting with different dairy-free ice creams, and without egg
yolks, the consistency has been either icy, or not hard enough. Adding yolks to
your ice cream is also a great nutrition booster, so unless youre suffering from an
egg allergy, add a few to each batch. It was also a good way for us to test egg yolk
with our daughter. Shes often refused trying egg in a smoothie or juice, but ice
cream shell never refuse! And its a great way to get gelatin into your diet.
Heres a great tip: Make sure your ice cream maker insert has been in the
freezer for at least 24 hours. In fact, get in the habit of storing it there if you have
room, so that you are always prepared to make ice cream. I also store the coconut
milk in the fridge, or at least place it in there for a few hours (or the freezer for 1
hour) before using.
Finally, being able to make our own ice cream really helped us through a
long, hot summer in Maine with no trips to the Ice Cream Factory (a historically
standard outing for the Boynton family). The kids were content to make their
own treats, and they especially enjoyed helping to concoct flavors and taste test
new recipes. Here are a few of our favorites.

Banana Nut Butter Ice Cream


Serves 8 to 10

4 very ripe bananas with spots, frozen Chop frozen bananas into 1-inch
cup nut butter pieces, and add to the blender. Add
3 tablespoons raw honey the remaining ingredients, and blend
cup coconut milk until smooth. Start the ice cream
1 tablespoon gelatin maker, and slowly pour in the banana
1 teaspoon vanilla extract (page 96) mixture. Process for about 20 minutes
2 organic pastured egg yolks (optional) or until your desired consistency is
achieved. At the end you can add
some chopped unsweetened chocolate
and chopped walnuts, if youd like
a chunky ice cream. Banana is very
versatile, so feel free to leave out the
nut butter and add other berries or a
tablespoon of cinnamon, or eat as is!

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The Full GAPS Diet

Vanilla Chocolate Chip


Serves 8 to 10

2 cans full-fat coconut milk (Native Forest Blend all of the ingredients in a
brand uses BPA-free cans and offers a blender. Turn on the ice cream
version free of guar gumwhich is not maker, and slowly pour in the
allowed on GAPS) vanilla mixture. Process for 10 to
Scrapings of 4 vanilla beans 20 minutes, or until your desired
1 teaspoon vanilla extract (page 96) consistency is reached. Remove to
cup unsweetened chocolate shreds or another container, and freeze. This
cocoa nibs (if tolerated) is truly a yummy chocolate chip ice
1 tablespoon gelatin cream. Add some peppermint extract
cup raw honey or fresh mint for a delicious mint
2 organic pastured egg yolks (optional) chocolate chip!

Berry Ice Cream


Serves 8 to 10

I created this simple ice cream for our daughter, who just cannot do honey or
banana. She seems to be fine with a little stevia here and there, so I was happy to
be able to give her this ice cream. We had tried a few with honey, but her seizures
did increase.

cup blackberries (or berries of choice) Mix half the berries in a blender with
cup raspberries (or berries of choice) the coconut milk, gelatin, vanilla,
2 cans full-fat coconut milk (Native Forest honey, and egg yolks (if youre using
brand uses BPA-free cans and offers a them). This creates a beautiful pink
version free of guar gumwhich is not ice cream. Fold in the remaining
allowed on GAPS) berries whole. Turn on the ice cream
1 tablespoon gelatin maker, and pour in slowly. Churn
2 teaspoons vanilla extract (page 96) until frozen or desired consistency is
3 tablespoons raw honey (or 20 drops reached, 10 to 20 minutes. Scoop out,
liquid stevia, or a few pinches of green and store in a separate container in
powdered stevia) the freezer.
2 organic pastured egg yolks (optional)

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