In our GAPS and whole foods journey some great substitutions we've found have been:
Substitute for:
Eggs (until well tolerated): flax seed egg , bananas (1 banana = 1 egg), applesauce (1/3 cup applesauce = 1 egg) Thankfully we now use regular eggs and don't have to worry about this one, but this was the hardest substitution to find. These only work well in baking, not for scrambling =) .
Mashed Potatoes: Cauliflower (cook in bone stock until slightly over cooked, blend in blender with butter and salt and pepper to taste)
Potatoes in soups: peeled and cubed winter squash (butternut is more neutral tasting, acorn is more sweet)
Noodles: Zucchini like in this recipe: http://www.skinnytaste.com/2009/02/zucchini-lasagna.html, spaghetti squash (cook like any other winter squash and naturally shreds into spaghetti-like texture when scooped out);also rice noodles are pretty easy to find (although they're not GAPS legal)
Rice: Cauliflower How to make it...
Milk: Almond Milk or Coconut Milk
Pinto Beans: red lentils (I've made chili with the red lentils, refried lentils, taco soup, etc. and lentils are a perfect substitution for pinto beans and take 1/4 of the time to cook).
Flours: coconut flour or rice flour (rice flour is not GAPS legal but is more gentle on your stomach than wheat), almond flour and gluten-free flours are often too hard on the tummy and still result in indigestion or stomach aches in our family.
I'll post more as I remember them.
Saturday, October 11, 2014
Wednesday, July 2, 2014
GAPS Stuffed Bell Peppers
I have to say that most of my meals are not mine from my imagination alone. They are usually a compilation of recipes or inspired by original recipes that I once loved but aren't the healthiest. This one is fairly close to the original recipe specifically published for the GAPS diet in 'Internal Bliss', but with a variation I saw on the LWN by Kary Osmond. It made a huge difference to add the bay leaves!
GAPS Stuffed Bell Peppers
5-6 Bell Peppers (red is best... green is a little too pepper-ish, and the orange and yellow are a little too bland)
2 T. butter
1 medium onion, finely chopped
1 lb. ground beef or ground elk
4 cloves garlic, finely diced
2 t. cumin
2 t. oregano
1/2 t. salt
chopped cilantro (I like about a 1/4 c.)
1 c. meat broth
2 bay leaves
1 tomato, sliced
optional: shredded cheese
Melt butter in a large skillet. Saute the onion on low heat for about 5 minutes. Add the seasonings and crushed garlic, and stir. Add the meat and saute until meat is browned. Turn the heat off and mix in the chopped cilantro. Adjust seasonings if desired.
Heat oven to 350 degrees if using a glass baking dish (read further for crock pot instructions). Wash peppers. Cut tops off and remove the pith and seeds. Place in a glass baking dish or slow cook crock pot in a single layer on the bottom, cut sides up. Fill each pepper with ground beef filling and return pepper top to each pepper. Pour broth around the peppers. Tuck the bay leaves between peppers in the broth.
If baking in a glass dish, cover with a lid or aluminum foil (making sure the foil isn't touching the peppers), and bake at 350 degrees for 30-45 minutes or until peppers are tender. When done, remove pepper tops and place one slice tomato and cheese on each pepper. Return to oven and bake a few more minutes until cheese is melted.
If using a crock pot, cover with lid and cook on LOW 2-3 hours or until peppers are tender (I've let them cook 5 hours out of necessity and they're a little over done, but still delicious).
GAPS Stuffed Bell Peppers
5-6 Bell Peppers (red is best... green is a little too pepper-ish, and the orange and yellow are a little too bland)
2 T. butter
1 medium onion, finely chopped
1 lb. ground beef or ground elk
4 cloves garlic, finely diced
2 t. cumin
2 t. oregano
1/2 t. salt
chopped cilantro (I like about a 1/4 c.)
1 c. meat broth
2 bay leaves
1 tomato, sliced
optional: shredded cheese
Melt butter in a large skillet. Saute the onion on low heat for about 5 minutes. Add the seasonings and crushed garlic, and stir. Add the meat and saute until meat is browned. Turn the heat off and mix in the chopped cilantro. Adjust seasonings if desired.
Heat oven to 350 degrees if using a glass baking dish (read further for crock pot instructions). Wash peppers. Cut tops off and remove the pith and seeds. Place in a glass baking dish or slow cook crock pot in a single layer on the bottom, cut sides up. Fill each pepper with ground beef filling and return pepper top to each pepper. Pour broth around the peppers. Tuck the bay leaves between peppers in the broth.
If baking in a glass dish, cover with a lid or aluminum foil (making sure the foil isn't touching the peppers), and bake at 350 degrees for 30-45 minutes or until peppers are tender. When done, remove pepper tops and place one slice tomato and cheese on each pepper. Return to oven and bake a few more minutes until cheese is melted.
If using a crock pot, cover with lid and cook on LOW 2-3 hours or until peppers are tender (I've let them cook 5 hours out of necessity and they're a little over done, but still delicious).
Wednesday, June 25, 2014
Ground Beef & Lentil Tacos
Who doesn't love Mexican food? Mexican is pretty 'whole' already, so revising it to be GAPS and digestion friendly isn't very hard if you make it yourself. Below is our version of tacos.
Tacos
1 c. lentils
1 quart chicken or beef stock
2 garlic coves, crushed
1/2 t. salt
1 lb. ground beef or ground elk
3 T. homemade taco seasoning
Romaine lettuce, washed
Optional toppings: Shredded lettuce, diced tomatoes, diced onion, shredded cheese, homemade salsa
Homemade Taco Seasoning
1 c. minced dried onions
1/2 c. chili powder
1/4 c. garlic powder
1/4 c . cumin
2 T. oregano
2 T. salt
3 1/2 T. paprika
Homemade Salsa (revised from a Betty Crocker cookbook)
6 Roma tomatoes
1 small green bell pepper, chopped (1/2 c.)
1/4 c. yellow onion, chopped
3 cloves garlic, finely chopped
2 T. fresh cilantro, chopped
1 T. finely chopped seeded jalapeno
3 T. lime juice (juice from one large lime or two small)
1/2 t. real salt
Rinse lentils. Pour stock, garlic cloves, salt, and lentils into a medium stock pot. Simmer for 45-60 minutes, or until lentils are tender. Cool slightly. Puree in blender for a 'refried-bean-like' texture.
While lentils are cooking, make salsa (combine all salsa ingredients) and refrigerate.
After salsa is made and while lentils are still cooking, brown ground beef with 3 T. homemade taco seasoning. Prepare any optional toppings.
Spread pureed lentils down core of a Romaine lettuce leaf. Spoon ground meat over lentils. Add any optional toppings. roll the Romaine lettuce leaf or fold together taco-style.
A less hands-on version is to serve the lentils, meat, and toppings over a bed of torn lettuce for a taco salad. Enjoy!
Tacos
1 c. lentils
1 quart chicken or beef stock
2 garlic coves, crushed
1/2 t. salt
1 lb. ground beef or ground elk
3 T. homemade taco seasoning
Romaine lettuce, washed
Optional toppings: Shredded lettuce, diced tomatoes, diced onion, shredded cheese, homemade salsa
Homemade Taco Seasoning
1 c. minced dried onions
1/2 c. chili powder
1/4 c. garlic powder
1/4 c . cumin
2 T. oregano
2 T. salt
3 1/2 T. paprika
Homemade Salsa (revised from a Betty Crocker cookbook)
6 Roma tomatoes
1 small green bell pepper, chopped (1/2 c.)
1/4 c. yellow onion, chopped
3 cloves garlic, finely chopped
2 T. fresh cilantro, chopped
1 T. finely chopped seeded jalapeno
3 T. lime juice (juice from one large lime or two small)
1/2 t. real salt
Rinse lentils. Pour stock, garlic cloves, salt, and lentils into a medium stock pot. Simmer for 45-60 minutes, or until lentils are tender. Cool slightly. Puree in blender for a 'refried-bean-like' texture.
While lentils are cooking, make salsa (combine all salsa ingredients) and refrigerate.
After salsa is made and while lentils are still cooking, brown ground beef with 3 T. homemade taco seasoning. Prepare any optional toppings.
Spread pureed lentils down core of a Romaine lettuce leaf. Spoon ground meat over lentils. Add any optional toppings. roll the Romaine lettuce leaf or fold together taco-style.
A less hands-on version is to serve the lentils, meat, and toppings over a bed of torn lettuce for a taco salad. Enjoy!
Wednesday, June 18, 2014
Simple Chicken 3 Ways
The Rosemary Chicken version was shared with me by my sister quite a while ago and was the basis for the other two. I believe the original recipe came from "Taste of Home" magazine but I've eliminated a few steps and don't seem to miss them.
Rosemary Chicken (my way)
2 full chicken breasts or 8 chicken thighs (bone-in, skin-on has more flavor)
1/4 c. butter
1/2 t. oregano
1/2 t. rosemary, crushed
1/2 t. sage
1/4 t. salt
1/4 t. black pepper
Preheat oven to 350 degrees. Arrange chicken in a 13"x 9" glass baking dish. Slice butter into tablespoon portions and place sliced butter on chicken. Sprinkle remaining ingredients evenly over chicken. Bake at 350 degrees for 30-50 minutes, or until juices run clear. If using chicken with the skin on and a crispy skin is desired, broil for 2 minutes or until desired crispness is obtained (watch closely to avoid burning).
Italian variation:
Omit rosemary and sage. Add 1 t. dried basil. Sprinkle with optional Parmesan cheese when chicken is removed from oven.
Seasoned variation:
Omit oregano, rosemary, and sage. Sprinkle liberally with an unsalted seasoning of your choice (I love Costco's Kirkland brand Organic No-Salt Seasoning).
Rosemary Chicken (my way)
2 full chicken breasts or 8 chicken thighs (bone-in, skin-on has more flavor)
1/4 c. butter
1/2 t. oregano
1/2 t. rosemary, crushed
1/2 t. sage
1/4 t. salt
1/4 t. black pepper
Preheat oven to 350 degrees. Arrange chicken in a 13"x 9" glass baking dish. Slice butter into tablespoon portions and place sliced butter on chicken. Sprinkle remaining ingredients evenly over chicken. Bake at 350 degrees for 30-50 minutes, or until juices run clear. If using chicken with the skin on and a crispy skin is desired, broil for 2 minutes or until desired crispness is obtained (watch closely to avoid burning).
Italian variation:
Omit rosemary and sage. Add 1 t. dried basil. Sprinkle with optional Parmesan cheese when chicken is removed from oven.
Seasoned variation:
Omit oregano, rosemary, and sage. Sprinkle liberally with an unsalted seasoning of your choice (I love Costco's Kirkland brand Organic No-Salt Seasoning).
Wednesday, June 11, 2014
GAPS Shepherd's Pie (no milk, no potatoes, no canned soup)
I got the idea to make this Shepherd's Pie from The Holistic Squid. I would have used her recipe except it had flour in the ingredients. I made several versions of this trying for something that would thicken nicely without the flour. They were all delicious, but once I found this recipe for Alfredo Sauce, and used it for the filling sauce, it stands alone in all its delicious glory!
GAPS Shepherd's Pie
6 T. butter, divided
1 head cauliflower, broken into florets (if you're able to have potatoes, you could sub mashed potatoes for the cauliflower and decrease the cost of this dish)
1 lb. ground beef or ground elk
1 onion, diced
2 carrots, diced
1 c. green beans
1 c. peas
1 T. chopped parsley or 1 T. dried parsley
Salt & pepper to taste
Alfredo Sauce
1 c. raw cashews
1 c. water or coconut milk (I always use the water)
1 clove garlic
1 T. lemon juice
1/4 t. onion powder
1/2 t. salt
1/4 t. black ground pepper
optional: 1/2 c. sliced mushrooms or mushroom pieces
Soak cashews for 1 hour for the Alfredo sauce. After cashews have soaked for 1 hour, place drained cashews and remaining Alfredo sauce ingredients in a blender. Blend until smooth. Warm sauce in a double boiler on low or in a saucepan on VERY low. This scalds easier than milk. Stir continually for best results and least amount of scalding.
Preheat the oven to 350 degrees. In a large saucepan, cover the cauliflower florets (or potatoes) with water and boil until tender. Drain cauliflower (or potatoes) and add 3 T. butter to cauliflower. Using an immersible blender or hand beater, blend the cauliflower until smooth. Season with salt and pepper to taste and set aside.
While the cauliflower and Alfredo sauce are cooking, saute the onions, carrots, and green beans, with 3 T. butter until they begin to soften. Add the ground meat to brown, breaking meat apart into small pieces. Add the peas and season with salt and pepper to taste. Add the Alfredo Sauce and remove from heat.
Divide the meat and vegetable mixture between two 9" pie plates. Spoon the cauliflower mash (or mashed potatoes) over the meat and spread evenly. Bake for 30 minutes, or until the top is lightly browned. Garnish with parsley and serve.
We love this dish served with a simple side salad and dressing.
GAPS Shepherd's Pie
6 T. butter, divided
1 head cauliflower, broken into florets (if you're able to have potatoes, you could sub mashed potatoes for the cauliflower and decrease the cost of this dish)
1 lb. ground beef or ground elk
1 onion, diced
2 carrots, diced
1 c. green beans
1 c. peas
1 T. chopped parsley or 1 T. dried parsley
Salt & pepper to taste
Alfredo Sauce
1 c. raw cashews
1 c. water or coconut milk (I always use the water)
1 clove garlic
1 T. lemon juice
1/4 t. onion powder
1/2 t. salt
1/4 t. black ground pepper
optional: 1/2 c. sliced mushrooms or mushroom pieces
Soak cashews for 1 hour for the Alfredo sauce. After cashews have soaked for 1 hour, place drained cashews and remaining Alfredo sauce ingredients in a blender. Blend until smooth. Warm sauce in a double boiler on low or in a saucepan on VERY low. This scalds easier than milk. Stir continually for best results and least amount of scalding.
Preheat the oven to 350 degrees. In a large saucepan, cover the cauliflower florets (or potatoes) with water and boil until tender. Drain cauliflower (or potatoes) and add 3 T. butter to cauliflower. Using an immersible blender or hand beater, blend the cauliflower until smooth. Season with salt and pepper to taste and set aside.
While the cauliflower and Alfredo sauce are cooking, saute the onions, carrots, and green beans, with 3 T. butter until they begin to soften. Add the ground meat to brown, breaking meat apart into small pieces. Add the peas and season with salt and pepper to taste. Add the Alfredo Sauce and remove from heat.
Divide the meat and vegetable mixture between two 9" pie plates. Spoon the cauliflower mash (or mashed potatoes) over the meat and spread evenly. Bake for 30 minutes, or until the top is lightly browned. Garnish with parsley and serve.
We love this dish served with a simple side salad and dressing.
Thursday, June 5, 2014
Chinese Coleslaw Remade by the Little Sis
My sister brought this salad to a family get together and everyone LOVED it! We loved the 'traditional' one with cabbage and Ramen noodles crushed over the top, but no one even missed the noodles when she made it this way.
The Dressing's Inside Story:
4 T. dehydrated cane juice or 3 T. raw local honey
2 t. real salt
4 T. Japanese rice vinegar
1/2 t. black pepper
1/2 c. olive oil
2 t. sesame oil
The Salad's Inside Story :
spinach
chopped green onions
slivered almonds
sesame seeds
optional: cooked chicken
She mentioned that she heated the honey to mix it better with the other dressing ingredients, and uses the optional cooked chicken to make a light meal instead of just a side (which I am so excited to try).
Monday, February 24, 2014
Chocolate Fudge Cookies
An Adria original. Is it original if I combined two recipes? This recipe was inspired by two of my favorite cookie recipes. One for Peanut Butter Cookies, and the other for Ginger Cookies .
Chocolate Fudge Cookies
2 T. coconut oil (plus some for greasing the baking sheet)
2 c. raw sunflower seeds, hulled
2 fresh organic eggs
2/3 c. raw honey
2/3 c. plain baking cocoa
2 t. pure vanilla extract
1/4 t. real salt
optional: 1/4 c. dehydrated, unsweetened, shredded coconut
Cream the 2 T. coconut oil and 2 c. sunflower seed in a food processor or blender until a butter consistency is obtained. If using a food processor or blender, add remaining ingredients and process until smooth. If this is too much for your processor or blender, stir in the remaining ingredients by hand until well incorporated.
Place batter by rounded tablespoons onto a lightly greased baking sheet. Lightly flatten (these fluff a little, but really don't change shape much). Bake in a preheated oven at 350 degrees for 15 minutes. Cool for 5 minutes before removing from the baking sheet to a cooling rack (these will stick if left to cool completely on the baking sheet, and will fall apart if not allowed to cool for at least 5 minutes before removing them from the baking sheet). This recipe makes 18-24 cookies.
This isn't quite GAPS because you can't have cocoa on the GAPS diet, however if I need to cheat, this is one of my go-to recipes. Delicious and not too far off the beaten GAPS path.
Chocolate Fudge Cookies
2 T. coconut oil (plus some for greasing the baking sheet)
2 c. raw sunflower seeds, hulled
2 fresh organic eggs
2/3 c. raw honey
2/3 c. plain baking cocoa
2 t. pure vanilla extract
1/4 t. real salt
optional: 1/4 c. dehydrated, unsweetened, shredded coconut
Cream the 2 T. coconut oil and 2 c. sunflower seed in a food processor or blender until a butter consistency is obtained. If using a food processor or blender, add remaining ingredients and process until smooth. If this is too much for your processor or blender, stir in the remaining ingredients by hand until well incorporated.
Place batter by rounded tablespoons onto a lightly greased baking sheet. Lightly flatten (these fluff a little, but really don't change shape much). Bake in a preheated oven at 350 degrees for 15 minutes. Cool for 5 minutes before removing from the baking sheet to a cooling rack (these will stick if left to cool completely on the baking sheet, and will fall apart if not allowed to cool for at least 5 minutes before removing them from the baking sheet). This recipe makes 18-24 cookies.
This isn't quite GAPS because you can't have cocoa on the GAPS diet, however if I need to cheat, this is one of my go-to recipes. Delicious and not too far off the beaten GAPS path.
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