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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.
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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.
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Condiments and Culinary Staples
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Classic Basil
Makes approximately 1 pint
Cilantro Pesto
Makes approximately 1 pint
Mellow Fennel
Makes approximately 1 pint
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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
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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.
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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.
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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.
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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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!
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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