GAPS Full Diet Fall Menu

Transcription

1 GAPSFullDietFallMenu BREAKFASTMENUS forfivemornings Allbreakfastsbeginwithacupofmeatstockorbonebroth. Ifdesired,haveaGAPSMilkshakeuponrising,onehourpriortobreakfast. Monday Meatstockorbonebroth Scrambledeggswithsautéedgreens Tuesday Meatstockorbonebroth HomemadeyogurtwithNutolaandfreshberries Softboiledegg Wednesday Meatstockorbonebroth Threeeggomeletwithrawgoatcheese,tomatoes,spinachandonions Thursday Meatstockorbonebroth Wildsalmon Sautéedorsteamedbokchoy;addbutterorgheeorduckfat Friday Meatstockorbonebroth Poachedeggsw/sautéedgreens(kale,collards,chard)andbéarnaisesauce Turkeyorporksausage(GAPS legal,freeofsugar,maplesyruporadditives) BREAKFASTRECIPES Nutola MakesoveragallonofNutola 3cupsrawalmonds,soaked 3cupsrawwalnuts,soaked 3cupscashews,soaked 1cuppumpkinseeds,soaked ¼to½cupcoconutoil ¼cuprawhoney 1tablespoonvanilla 1tablespooncinnamon 1½teaspoonsCelticseasalt 2cupsraisinsorchoppeddates 1cupshreddedcoconut Soakanddehydratenuts. Chopnuts.Itiseasiertochopthedifferentnutsiftheyarenotmixedtogether. Mixnuts. Combinecoconutoil,honey,vanilla,cinnamonandseasaltinsaucepanoverlowheatuntilfullymixed.Pour thisovernutsandmixwell. Addraisinsandshreddedcoconut. Storeinairtightcontainer.Bestrefrigerated. RawBéarnaiseSauce Makes1½cupsapproximately 2wholelargeeggs,pastured GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 1

2 2teaspoonsrawapplecidervinegar 1teaspoonDijonstylemustard,preferablyorganic 2tablespoonsfreshlemonjuice 1cupghee 1teaspoonCelticseasalt Combineallingredients,exceptghee,inblender.Blendwell.Meltghee.Slowlyaddgheetoblender.Serve immediately.leftoverskeepwellinrefrigerator. LUNCHMENUS forfivelunches Don tforget:leftoversfromdinnermakeforwonderfullunches. Monday Chickenstew Kim chi Tuesday CarneasadawrappedinPureWraps(availablethroughourofficeoronlinestore) Garnishwithrawcrèmefraicheandguacamole Wednesday Chickensalad(choppedchicken,homemademayonnaise,choppedcelery,choppedhard boiledegg, Celticseasalttotaste)servedoninanavocadohalf Cupofbonebroth Thursday Stuffedacornsquash(bakedacornsquashstuffedwithturkeysausageandsautéedonions) Rawvegetables(carrots,cucumbersandredbellpeppers)withhomemademayonnaise(addblackolive tapenadetoaddinterestandflavor) Friday GAPSpancakestoppedwithslicedturkeyandchoppedtomatoes Kim chi Cupofbonebroth \ WEEKONE DINNERMENUS \ Monday WildAlaskanHalibutGoneTropo Onecupofchickenorfishbonebroth Steamedbroccoliwithbutter Mixedbabygreensandradishsaladwithkim chidressing Tuesday Spaghetti &Meatballs(withadditionalliver,ifdesired) Arugulasalad Wednesday ScarboroughFairChicken Onecupchickenbonebroth Sautéedcauliflower,redbellpeppersandcarrotswithrawBéarnaisesauce Romainesaladwithcherrytomatoes,cucumbersandshreddedcarrotswithRawDressing Thursday SpanishBeefStew AlmondBiscuits GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 2

3 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 3 Friday Stir frybeef Cupofbeefmeatstockorbonebroth Bokchoywithsesameseeds,sautéedincoconutoil Kim chi Snack RedCrispyNutCrackerswithRanch styledressing WEEKONE GROCERYLISTforDINNERS Meats&Seafood Alaskanhalibut.1½to2pounds beefchuckroast,2poundsbone in chicken,preferablysoy freepastured,1whole4 5pounds groundbeef,1pound groundsausage(chicken,turkey,beeforlamb),nocommercialingredients,1pound beefliver,½pound sirlointip,preferablygrass fed,1½ 2pounds talloworlard Eggs&Dairy butter,raworcultured,unsalted(6 7sticks) eggs,soy freepastured,6dozen homemadewhey Parmesancheese,3ounces Nuts&Seeds cashews(crispy),2cups sesameseeds,handful Produce arugula,1largebunch basil bokchoy,forfour broccoli,1pound(twomeals) cabbage,1 carrots,2 cauliflower,1 celery chayotesquash,1 coconutmilk(fresh),12ounces(ifunavailable,usenativeforestcoconutmilk) cucumbers,2 daikonradish,1 garlicheads,3 gingerroot,atleast5inches lemons,3 6 Napacabbage,1or1poundbokchoyoranges,3 parsley,flatleaforitalian,1bunch redbellpepper,1 romainelettuce,1head

4 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 4 rosemary sage scallions(greenonions),1bunch spaghettisquash,1 thyme tomatoes,2medium tomatoes,roma,2 whiteonion,1 yellowonion,1 zucchini,1 StapleGoods bakingsoda,aluminum free basil,dried blackpepper,ground blanchedalmondflour,2½cups Celticseasalt chileflakes,dried coconutoil,unrefined Dijonstylemustard flaxseedoil,indarkglassjar(mustrefrigerate;neverheat) garlicpowder greenorblackpeppercorns,whole honey,raw NativeForestCoconutMilk,13.5ouncecan(eliminateiffreshcoconutmilkavailable) oliveoil,extra virgin oregano,dried redwine,1cup thyme,dried tomatosauce,224 ouncejars WEEKONE RECIPES Monday WildAlaskanHalibutGoneTropo Onecupofchickenorfishbonebroth Steamedbroccoliwithbutter Mixedbabygreensandradishsaladwithkim chidressing WildAlaskanHalibutGoneTropo Serves4 2poundswildAlaskanhalibut 12ouncesfreshcoconutmilkorcannedNativeForest13.5ozcoconutmilk 1largeor2mediumfreshtomato,chopped 3garliccloves,minced 2inchpieceofrawginger,peeledandgrated Celticseasalt,totaste Preheatovento350degreesFahrenheit.RinseandpatdryAlaskanhalibut.Placeinbuttereddish.Mix tomatoes,garlicandginger.addcoconutmilkandcelticseasalt.pouroverfish.placedishinovenfor18 minutes.

5 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 5 Tuesday Spaghetti &Meatballs(withliver,ifdesired) Arugulasalad Spaghetti&Meatballs Serves4 Spaghetti 1largespaghettisquash Meatballs 1poundgroundbeef 1poundgroundsausage(chicken,turkeyorlambwithoutcommercialadditives) *1/4poundbeefliver,finelychopped(optionalfortimesyouhavehadyourliverquota) 3eggyolks ½teaspoonCelticsalt ¼teaspoonpepper 1teaspoondriedbasil 1teaspoondriedoregano ½teaspoondriedrosemary ½teaspoondriedthyme 1teaspoongarlicpowder TomatoSauce 224 ouncestomatosauce,noadditives(preferablyinglass) 3clovesfreshgarlicchoppedfinely 1tablespoonCelticseasalt ½cupfreshchoppedbasil 1teaspoondriedbasil 1teaspoondriedoregano 1teaspoongarlicpowder 1teaspoondriedthyme ½teaspoonpepper,ground 1tablespoonextra virginoliveoil 3tablespoontallow(lardisokay) Squash Preheatovento400F.Cutspaghettisquashin½andscoopouttheseedsbutnotthesquashandplaceface downinpyrexdishwithabout1inchofwateronthebottomofthepan.anotheroptionistobrushthecut surfaceofthesquashwitholiveoilandlayfacedowninthedishwithoutwater.thiswillmakeforaless watertodrainfromthesquashandcreateabitmoreflavor.cookuntiltheoutersquashissoft.useaforkto pullstrandsofsquash,whichwilllooklikenoodlesandplaceinbowlanddrizzlewitholiveoil. Sauce Sautétallow,driedbasilandgarlicuntilgarlicstartstoturngolden.Addtomatoes,herbs,saltandpepper andsimmeronlowfor30minutes.addfreshbasilandcookfor5moreminutes. Meatballs Combineallingredientstogetherandformintosmallmeatballs.Heatjustenoughoiltocoatthebottomof thepanincastironskilletandcookthemeatballsuntilcrispyshellformsonoutsideofmeatball.browning entiremeatball.removemeatballsandplacethemintothesauce.take¼cupofchickenorbeefbrothand deglazethepanandthenaddthisliquidtothetomatosauce. ArugulaSalad 1buncharugula 2dicedromatomatoes

6 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 6 1lemon ½cupofextra virginoliveoil 1teaspoongarlicpowder Celticseasaltandpepper,totaste shavedparmesancheese Whisklemon,oliveoil,saltandpepperinbowluntilemulsified.Drizzleoverarugulaandtomatoesandtoss. TopwithshavedParmesancheese. Wednesday ScarboroughFairChicken Onecupchickenbonebroth Sautéedcauliflower,redbellpeppersandcarrotswithrawBéarnaisesauce Romainesaladwithcherrytomatoes,cucumbersandshreddedcarrotswithRawDressing ScarboroughFairChickenwithOnions (myrenditionofmyfriendandmastercook,carrievitt sbutterfliedchicken) Serves4 14 5poundschicken,butter flied 1/3cupbutterorghee,softenedtoroomtemperature 1tablespooneachfreshparsley,sage,rosemaryandthyme,chopped 1teaspoonCelticseasalt groundgreenorblackpeppercorns,totaste 1yellowonion,cutintowedges 1tablespooncoconutoil seasaltandfreshlycrackedpepper Preheatovento375degrees.Thoroughlypatdrychickenpayingspecialattentiontomakesuretheskinis dry.laybutter fliedchickeninroastingpan.inasmallbowlcombinebutterorghee,freshherbsand1 teaspoonseasalt.rubbuttermixtureunderskinofbreasts,thighsandlegs.seasontheoutsideofchicken withsaltandpepper.placechickeninroastingpan.meltcoconutoilinasmallpan.inamediumbowltoss redonionwedges,coconutoil,celticseasaltandpepper.pouronionsaroundchickeninroastingpan.roast chickenfor60minutesuntilcrispandgoldenbrown.meatthermometershouldreach160degreesinthe thickestpartofthebreast.takechickenoutofovenandletrestforabout10to15minutesbeforeserving. RawBéarnaiseSauce 2wholelargeeggs,pastured 2teaspoonsrawapplecidervinegar 1teaspoonDijonstylemustard,preferablyorganic 2tablespoonsfreshlemonjuice 1cupghee 1teaspoonCelticseasalt Combineallingredients,exceptghee,inblender.Blendwell.Meltghee.Slowlyaddgheetoblender.Serve immediately.leftoverskeepwellinrefrigerator. BasicRawSaladDressing ½cupfreshlemonjuice 1½cupsextra virginoliveoil 1tablespoonflaxseedoil 3clovesgarlic,minced

7 1teaspoonCelticseasalt freshherbsasdesired Placealltheingredientsinblenderandblenduntilcreamyandsmooth,about2minutes.Thisdressingkeeps intherefrigeratorforseveralweeks. Thursday SpanishBeefStew AlmondBiscuits Cortido(seeNourishingTraditions)orSauerkraut SpanishBeefStew Serves6 1two poundbone inbeefchuck,cutinto1 inchcubes 10cupsofbeefbonebroth 2tablespoonsoftallow,lardorcoconut 4clovesofgarlic ½mediumwhiteonion 2carrots,cutinto1 inchrounds 1celerystick,cutinto2 inchpieces 1chayotesquashcutin2 inchstrips 1zucchini,cutinto2 inchchunks ½headcabbage,quartered Sauteethebeefchuckcubes,garliccloveandonioninthestockpanwiththefatorcoconutoil.Addthebone brothandbringtoaboil.coverandreducetoasimmer.simmerfor30minutes.addthecarrots,celerystick, chayotesquash,zucchiniandcabbage.coverandcontinuesimmeringfor30 40minutes.Servewithadollop ofhomemaderawyogurtorcrèmefraiche. AlmondBiscuits 2½cupsblanchedalmondflour ½teaspoonbakingsoda ½teaspoonCelticseasalt ¼cupbutter 2eggs 1tablespoonrawhoney Preheatovento350degreesFahrenheit.Combineflour,saltandbakingsodainabowl.Inaseparatebowl blendtogetherthebutter,eggandhoney.stirthedryingredientsintothewetingredientsandmixwelluntil doughforms.useatablespoonanddropheapingspoonfulsontoaparchmentpaper linedcookiesheet.bake for10 15minutesuntildone,dependinguponthesizeofyourbiscuits.Servewithbutterorghee. Friday Stir frybeef Cupofbeefmeatstockorbonebroth Bokchoywithsesameseeds,sautéedincoconutoil Kim chi Stir frybeef Serves4 6 1½to2poundssirlointip,cutinto1inchstrips 1cupredwine GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 7

8 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 8 3garliccloves,minced 3inchesfreshgingerroot,peeledandgrated 2tablespoonsbutter,talloworduckfat Combineredwine,garlicandgingerroot.Pouroverbeefandmarinadefor1to24hoursinrefrigerator.Melt animalfatinlargeskillet.keeptemperaturemediumtomediumhigh.searmarinatedbeeffor3 4minutes, turningoften.serveonbedofsautéedbokchoy. Kim chi makestwoquarts 1headNapacabbageor1poundbokchoy,coredandshredded 2carrots,grated ½cupdaikonradish,grated 1bunchgreenonions,chopped 2tablespoonsfreshginger,grated 3 4clovesgarlic,peeledandminced ½teaspoondriedchileflakes 1tablespoonCelticseasalt 4tablespoonswheyoradditional1tablespoonCelticseasalt purified,non chlorinatedwater Preparevegetables.Placeallingredientsexceptwaterinablowandpoundwithakrautpounderormeat hammerfor10 15minutes,untiljuicesarereleasedfromvegetablestothepointofcompletelycoveringthe vegetablemixtureinthebrine.ifnecessary,addcelticseasalttopurifiedwatercreatingadditionalbrine. PlacevegetablemixtureinmasonjarsorPickl Itjars.Pourthebrineoverthevegetabletocompletelycover vegetables.coverkrautwithaplateorlidthatfitssnuglyinsidethecrockorglasscontainer.covertightly andplaceinpantryatroomtemperatureforapproximatelyaweek.begincheckingandtastingthekim chi afterfivedays.incoolertemperaturethekim chiwillneeduptothreeweekstoferment.oncetasteisripe transfercontainertorefrigerator. Snack RedCrispyNutCrackers Tworedbellpeppers 2cupscrispynuts*(almonds,cashews,macadamianuts,walnutsoracombinationofanyofthese) 1teaspoonCelticseasaltorpinksalt Roastpeppers**,allowtosweatinacoveredbowlandremovetheskinoncecool.Whenremovingtheskin resisttheurgetorinsethepepperunderwaterasthiswillremovelotsofgoodflavor.insteadjustuseyour fingerstoremovealloftheskin.pullthepepperopenandbereadyforafairamountofliquidtocomeout. Openthepepperovermyfoodprocessorbowlsoallthegoodliquidpoursstraightintothebowlofthefood processor.removeanddiscardtheseeds,stemandstringybitsfromtheinsideofthepepper. Placeroastedredpeppersandtwocupsofcrispynutsinfoodprocessor(morenutsforalargepeppersor lessnutsforsmallerones).addsalt.processuntilsmooth.scoopthemixtureontolineddehydratortrays. Linethetrayswithparchmentpaper.Useaspoonorsmallrollingpintoflattenthemixturetocracker thickness(~1/4 inch);trytoachieveauniformthickness,butdon tworryifyourcrackerdoughisnot perfectlyuniform. Dehydrateabout12 24hoursat degreesFahrenheit.Checkfordonenessbybreakingoffasmall pieceandcheckingtheunderside.ifmoistureisstillpresent,dehydrateforabitlonger.oncefinished,allow tocoolandthenbreakorcutintocrackers.storeintherefrigerator.

9 *Crispynuts:Thesearecashewsthathavebeensoaked6 7hoursinwaterwithalittleCelticseasaltand thendehydrateduntilcrispy(notethatthesoakingtimeforcashewsislessthanforothernutssuchas almondsandpecans).soakingthenutsneutralizesphyticacidandenzymeinhibitors.phyticacidblocks absorptionofmineralssuchascalciumandmagnesium.enzymeinhibitorsmakenutshardtodigest.make largebatchesofcrispynutstokeeponhand.ittakesabout24hoursforthenutstodryat150finthe dehydrator.wedonotrecommenddehydratingattemperaturesabove150f. **Therearetwomethodsforroastingpeppers.Thefirstmethodisdoneintheoven.Turntheovento F.Cutthebellpepperinhalfandplacecutsidedownonajellyrollpan.Placeintheovenfor15minutes. Peppersmayalsoberoastedoveragasflameonthestove.Toroastaredpepperthisway,cutthepepperin half.usingtongs,holdeachhalfdirectlyoverthegasburneronthestovetop.turntheflameonmediumand roastthepepperhalves,turningeachhalfeverytwominutes.thepeppersshoulddevelopaniceblackness ontheskin.assoonaseachsidehasbeenroasted,placethehotpepperhalvesintoaceramicorglassbowl andcoverwithaplatetoletthepepperhalvessweatfor10minutes. \ WEEKTWO DINNERMENUS \ Monday BakedCodwithTomatoCoulis Onecupoffishorchickenmeatstockorbonebroth SteamedCarrotsandBroccoli Sauerkraut Tuesday GarlickyHearts WholeRoastedChicken RoastedVeggies CulturedCarrots Onecupofmeatstockorbonebroth Wednesday Lambchops,rare,sautéedinbutter,lard,orcoconutoilwithgarlicandfreshrosemary Onecupofbeeforlambmeatstockorbonebroth Steamedvegetable(s)ofchoicewithrawbutterorcoconutoil Freshmixedgreensaladwithgratedcarrotsandbeetswithhomemadesaladdressing Thursday TeriyakiChicken CauliflowerRice CabbageSauté Onecupofmeatstockorbonebroth Friday Turkeyorbeefburgerswrappedingreenleaflettuce Onecupofmeatstockorbonebroth Roastedduckfatcauliflower Cucumberandcarrotsticks Gardensaladw/TahiniDressing Snack Homemadeyogurtwithfreshberries WEEKTWO GROCERYLIST GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 9

10 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 10 Meats&Seafood beefheart,1 bonebroth chicken,1largewhole chickenthighs,bone in,16 codfillets,1½ 2pounds duckfat groundturkeyorbeef,11/3pounds lambchops,8 10 lard tallow Eggs&Dairy 3sticksbutter,unsalted homemadewhey 1dozeneggs,pastured Produce Basil Beets,3medium broccoli cabbage,1 carrots,10 cauliflower,1 celerystalks,4 5 fennel,2largeheads garlic,2heads gingerroot,1piece greenleaflettuce,1head lemon,1 2 lime onions,2large oregano thyme redwine rosemary scallions(greenonion),1bunch tomatoes,5mediumripe zucchini,3 StapleGoods blackpepper cayennepepper Celticseasalt celerysalt coconutoil,unrefined crushedredpepper cloves,ground Dijonmustard garlicsaltorpowder oliveoil,extra virgin

11 plasticfreezerbags,2 3 rawhoney rawredwinevinegar rawapplecidervinegar sesameoil(ideallyinadarkglassbottle) sundriedtomatoes,packedinoliveoil sunfloweroil,expellerpressedand/orgrapeseedoil tomatopaste,12ounces WEEKTWO RECIPES Monday BakedCodwithTomatoCoulis Onecupoffishorchickenmeatstockorbonebroth SteamedCarrotsandBroccoli Sauerkraut BakedCodwithTomatoCoulis Serves4 6 1½to2poundscodfillets 2tablespoonsbutter 4mediumripetomatoes 4sundriedtomatoes,packedinoliveoil 2clovesgarlic 8freshbasilleaves pinchcrushedredpepper ½teaspoonCelticseasalt Preheatovento350degreesFahrenheit.Butterglassdish.Rinseanddryfilletsofcod.Placeinbuttered dish.placeslabsofbutterontopofcod.lightlysprinklewithcelticseasalt.bakefor18minutes.ina blender,pureefreshtomatoeswithsundriedtomatoes,garlic,freshbasil,crushedredpepperandsalt. Removecodfromovenafter18minutes.Servewithfreshtomatocoulisontop. Tuesday GarlickyHearts WholeRoastedChicken RoastedVeggies CulturedCarrots GarlickyHearts Serves4 6 1beefheart,removeanytoughpartsandcutinto¼inchslices ½cupextra virginoliveoil ¾cupredwine 6garliccloves,minced pinchcayennepepper 1teaspoonCelticseasalt ½teaspoongroundblackpepper 1teaspooncumin 2tablespoonsgheeorunsaltedbutter lemonorlime GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 11

12 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 12 Placeheartslicesinabowl.Combineremainingingredientsinabowlandstiruntilwellmixed.Pour marinadeoverheartslicesandmarinateintherefrigeratorforatleast24hours.removefromrefrigerator anddrywell.meltgheeorbutterinheavyskillet.sautéheartpiecesforoneminuteeachside.serveasan appetizer.asqueezeoflimeorlemonmakesanicefinish. WholeRoastedChickenwithRoastedVeggies Serves4 1largewholechicken 1patbutter 1lemon 2clovesfreshgarlic 1teaspooneachfreshbasil,thyme,rosemary,oregano, 4teaspoonsbutter 1teaspoonCelticseasalt 1teaspoonblackpepper 1cupbonebroth 4carrot,slicedorchopped 4 5celerystalks,chopped 1largeonion,slicedthinly 2largeheadsoffennel,sliced 3largezucchini,sliced ½cupextra virginoliveoil Preheatovento375degreesFahrenheit.Placeoliveoilinabowl.Addherbs,juiceofthelemon,andfresh garlictotheoliveoilandstir.rubmixtureoverentireoutsideofchicken,coatingtheskinwell.placepatsof butterunderneaththeskinofthebreast.sprinkleentirechickenwithsaltandpepper.butterthebottomof Dutchoven.PlacechickeninDutchoven.Pourbonebrothinthebottomofthepan.PlacevegetablesinDutch ovenaroundtheoutsideofthechickeninpan.addadditionalsaltandpeppertovegetables.coverandcook forabout60minutesorlonger,asneededformeatthermometertoregister degreesFahrenheit. Removelidforlastfiveminutesandallowskintoroast. CulturedCarrots Makeatleastthreedaysinadvance. 6carrots,peeledandsliced 1tablespoonCelticseasalt 2tablespoonshomemadewhey(ifnotavailable,useanadditional1tablespoonsalt) 1cuppurified,non chlorinatedwater MakebrinebyaddingCelticseasaltandwhey(optional)topurifiedwater.Placeslicedcarrotsinaclean glassjar.covercarrotscompletelywithbrine.storeinpantryforthreedaysoruntilfermentationistoyour liking.refrigerate.willlastforatleastamonth. Wednesday Lambchops,rare,sautéedinbutter,lardorcoconutoilwithgarlicandfreshrosemary Onecupofbeeforlambmeatstockorbonebroth Steamedvegetable(s)ofchoicewithrawbutterorcoconutoil Freshmixedgreensaladwithgratedcarrotsandbeetswithhomemadesaladdressing LambChops Servesfour 8 10lambchops 1tablespoonbutter,lardorcoconutoil

13 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 13 3clovesgarlic,sliced 1sprigfreshrosemary Patlambchopsdry.Meltfatinskillet.Addgarlicandrosemaryandsautéfor2minutes.Addlambchops. Turnafter2 3minutes.Cookforanother2minutes. Thursday RedWineMarinatedChicken CauliflowerRice CabbageSauté Onecupofmeatstockorbonebroth RedWineMarinatedChicken Serves6 16piecesofchickenthighsonthebone 1cupredwine ½cuprawhoney ¼cuprawapplecidervinegar 1tablespoonsextra virginoliveoil 3teaspoonsmincedgarlic 1teaspoonfreshginger,grated ½teaspoonbuttertowipebakingdish 2 3freezerbags Rinseanddrychickenthighs.Dividechickenevenlyplacingintofreezerbags.Combineallremaining ingredientsinabowltomakemarinade.stirtheseingredientsuntilblendedwell.pourmarinadeintothe bagswiththechickenthighsandmarinateforatleast6hoursinrefrigerator.preheatovento350degrees Fahrenheit.Coatbottomofbakingdishwithbutter.Placechickeninbakingdishandbakeuncoveredfor about1hour.turnpiecesafewtimesduringbaking. CauliflowerRice Serves6 1headcauliflower,cutintosmallpieces 3tablespoonsbutter 2wholeeggs 1tablespoongreenonion,sliced 1tablespoongarlic,minced 1teaspoonsCelticseasalt 1/3cuponion,chopped Rinsecauliflowerandcutintosmallpieces.Placeinfoodprocessandpulsecoarselyuntilcauliflowerpieces arethesizeofrice.meltbutteronmediumheatandsautégreenonionfortwominutes;thenaddgarlicand sautéuntillightlygolden.addcauliflowerriceandstirwellfor3 5minutes.Makeasmallholeinthemiddle ofpanandcrackanegginthehole.stirtheegginthemiddleofthepanuntilitstartstocook.worktheegg throughtherice.cookuntildesiredconsistencyisreached. CabbageSauté ½ 1wholecabbage,slicedjuliennestyle Celticseasalt,pepperandgarlicpowder,totaste tallow,lardorcoconutoil 2tablespoonsrawapplecidervinegar

14 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 14 1teaspoonsesameoil(ideallyinadarkglassbottle) Heatthetallow,lardorcoconutoilinapanandaddthecabbage.Sauté untilcabbagestartstobrown.add seasoningsandcontinuetobrown.addrawapplecidervinegarandsautéfortwomoreminutes.tosswith sesameoilandserve. Friday Turkeyorbeefburgerswrappedingreenleaflettuce Onecupofmeatstockorbonebroth Roastedduckfatbeets Cucumberandcarrotsticks Gardensaladw/TahiniDressing Makeketchupatleasttwodaysaheadoftimeandmayonnaiseatleast8hoursaheadoftime. TurkeyorBeefBurgers(wrappedingreenleaflettuce) Serves4 11/3poundsgroundturkeyorbeef 1tablespoonbutter greenleaflettuce,fourpieces homemademayonnaise homemadeketchup freshtomato,sliced Formfour1/3poundpatties.Meltbutterinpanandcookpattiesthreeminutesoneachside.Pattiesmay alsobegrilledonthebarbequeorbroiledonabroilingpanintheoven.topwithasliceoftomato, mayonnaiseand/orketchupasdesired. HomemadeGAPS legalmayo 1wholeegg,pastured 2eggyolks,pastured 1teaspoonorganicDijonmustard 11/2tablespoonfreshlemonjuiceorrawapplecidervinegar 1tablespoonhomemadewhey 1cupexpellerpressedsunfloweroil,grapeseedoilandextravirginoliveoil(onlyusingoliveoilmakesamuch strongertastingmayo) largepinchofcelticseasaltorpinksalt 1 2teaspoonsrawhoney Washeggsinwarmwateranddrywell.Crackandplaceraw,washedeggandeggyolkinafoodprocessor. AddDijonmustard,freshlemonjuice,salt,wheyandrawhoney.Closethelidandpulseafewtimestomix. Streamtheoilofchoiceintothefoodprocessorviathesmallholeinthelidwhilepulsingthefoodprocessor toemulsifytheoilwiththeotheringredients.oncethoroughlymixed,tasteandaddadditionalsalt,mustard, honeyorlemonjustasdesired.leaveinpantryoroncounterfor7hours.setatimeroralarm.refrigerate. Mayonnaisewilllastforatleastamonthifhomemadewheyhasbeenadded;otherwiseitwillbegoodfor approximatelytwoweeks. HomemadeGAPS legalketchup 12ouncesbottledorcannedtomatopaste 3tablespoonshomemadewhey ¼cuprawhoney

15 3tablespoonsrawapplecidervinegar 2teaspoonsCelticseasaltorHimalayanorpinksalt 1/4teaspooncloves 1/4teaspooncelerysalt 1/4teaspoongarlicsalt pinchcayennepepper purifiedwater Blendallingredientswell.Addpurifiedwateruntildesiredconsistencyisreached.Ketchupwillthickenasit setssodonotthintoomuch.placeinquart sizedwidemouthmasonjar.leaveatleastoneinchofspace belowthetopofthejar.leavejaratroomtemperatureforabout48hours.after48hoursstorein refrigerator. RoastedDuckFatBeets Serves4 3mediumbeets,rinse,peeledandcutintobitsizedpieces ¼cupduckfat Turnovento375degreesFahrenheit.Meltduckfat.TossbeetpiecesinduckfatandsprinklewithCelticsea saltandpepperifdesired.placeonjellyrollpanorcookiesheetlinedwithparchmentpaper.roastinoven for30minutes. \ WEEKTHREE DINNERMENUS \ Monday LambKabobs Onecupofbeefmeatstockorbonebroth GreenBeans&ShiitakeMushrooms Sabzi(herbsalad) Tuesday LimeChicken BlanchedCabbage CaesarSalad Onecupofmeatstockorbonebroth Wednesday ChickenLiverPatéwithRedSeedCrackers CioppinoMagnificado VeggieSauté Thursday FilletofBeef ButternutSquashwithCrispyWalnuts SpinachSaladwithCherryTomatoesandBlueCheese Friday WildSalmonwithLentils RoastedCauliflower Onecupofmeatstockorbonebroth Snack SlicedGrannySmithappleswithBrazilnutbutter WEEKTHREE GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 15

16 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 16 GROCERYLIST Meats&Seafood beeffillets,4 5pounds,pasturedpreferred beefmeatstockorbonebroth,1cup chickenbreasts,3whole(6split)bonelesschickenbreasts,skinon chickenmeatstockorbonebroth,1½cups chickenorduckliver,½pound clams(fresh),1pound crablegs,½pound duckorgoosefat chickenorducklivers,½pound fishstock(orchickenstock),quart halibut,1pound lambtenderloin,1½pounds scallops(fresh),1pound shrimp(fresh),1pound wildsalmonfillets,48 ounce Eggs&Dairy bluecheeseorothergapslegalcheese,4ounces butterorghee,4sticks eggs,pastured,3 Parmesancheese sourcreamorcrèmefraiche,homemade Produce arugula,onebunch basil bayleaves,3 butternutsquash,2pounds greencabbage,2pounds carrots,5 cauliflower,1½pounds celery,4stalks cherrytomatoes,1pint cilantro,2bunches dill fennelbulb,1small garlic,3heads greenbeans,½pound leeks,2 lemon,1 limes,5 6 mint mushrooms,shiitakeorcremini,¼pound oregano redbellpeppers,2 redonions,2 romainelettuce,1 rosemary,8sprigs scallions,1bunch shiitakemushrooms,12

17 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 17 spinach,1largebunch thyme tomatoes,6medium watercress,onebunch yellowonions,5 zucchinis,2 StapleGoods anchovyfillets blackgroundpepper Celticseasalt crispypinenuts,½cup crispywalnuts,1cup(cansubstitutepecansorpinenuts) carawayseeds celeryseeds chilipowder cloves,whole coconutoil,unrefined corianderseeds cuminseeds Dijonmustard drymustard drywhitewine,1cup Frenchlentils,½pound greenpeppercorns,freshlyground oliveoil,extra virgin paprika pinksalt rawappleciderorrawredwinevinegar redchileflakes rosemary,dried saffronthreads thyme,dried tomatopaste,8ounces(glassjar,preferred) vanillaextract whitewine,1/3cups woodenskewers,8 WEEKTHREE RECIPES Monday Lambkabobs Onecupofbeefmeatstockorbonebroth Greenbeans&shiitakemushrooms,sautéed Sabzi(herbsalad): LambKabobs Serves4 1½poundslamb,cutinto1 cubes 8sprigsfreshrosemary 2redbellpeppers,seededandcutinto1 squares

18 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 18 2redonions,peeledandquartered 2zucchinis,sliced¼ thick 1tablespoonpaprika 2cloves ½teaspooncuminseeds 2teaspoonscorianderseeds Celticseasalt groundblackpepper extra virginoliveoil 8woodenskewers Grindspicesinmortarwithpestle.Addoliveoiltomakeathickmarinadepaste.Putlambpiecesinabowl andcoverwiththemarinade.allowtositforanhouratroomtemperatureormarinadeovernightin refrigerator.placeskewerthroughpiecesoflamb,redbellpeppers,onionsandzucchinis.attachsprigsof rosemaryasable.grillfor5minutes,turningoftentopreventburning.alternatively,skewersmaybeplaced underabroilerandturnedafter4 5minutes.Removefromovenafter5moreminutes. Sabzi(herbsalad) arugula,onebunch watercress,onebunch cilantro,onebunch 2tablespoonsfreshmint,chopped 1tablespoonfreshdill,chopped ¼cupscallions,chopped 3tablespoonsextravirginoliveoil 1tablespoonfreshlemonjuice Celticseasalt,totaste Combinearugula,watercress,cilantro,mint,dillandscallionsinabowl.Mixoliveoil,lemonjuiceandsalt andpouroversalad.tossandserve. Tuesday LimeChicken BlanchedCabbage MexicanCaesarSalad Onecupofmeatstockorbonebroth LimeChicken Serves6 3whole(6split)bonelesschickenbreasts,skinon 1cupfreshlysqueezedlimejuice(5to6limes) ½cupfreshlysqueezedorangejuice(2oranges) 1tablespoonchilipowder 1tablespoonfreshjalapenopepper,minced(1pepperseeded) 1tablespoonfreshgarlic,minced(3cloves) 2teaspoonsCelticseasalt 1teaspoonfreshlygroundblackpepper Rinseanddrychickenbreasts.Combinelimejuice,orangejuice,chilipowder,jalapenopepper,garlic,salt andpepperinalargebowl.placeinbakingdishandpourmarinadeoverchicken.refrigerateovernight. Ifcookingongrill,brushtherackwithmeltedbutter,lardortallowtopreventthechickenfromsticking.

19 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 19 Removethechickenbreastsfromthemarinade,sprinklewellwithsaltandpepperandgrillthemskin side downforabout5minutesuntilnicelybrowned.turnthechickenandcookforanother10minutesoruntil justcookedthrough.removefromthegrilltoaplate.covertightlyandallowtorestfor5minutes.servehot oratroomtemperature.maybroilinovenasanoptiontogrilling.ifbroiling,broiloneachsidefor6 7 minutes. BlanchedCabbage Serves6 1two poundheadofgreencabbage 4tablespoonsunsaltedbutterorghee 1teaspooncarawayseeds ½teaspoonceleryseeds Celticseasaltandpeppertotaste Bringalargepotofwatertoaboil.AddCelticseasalt.Peelawayanddiscarddiscoloredorouterleavesof cabbagehead.cuttheheadintoquarters,throughthecoreandcutawayanddiscardthecore.useyour handstotearthecabbage(mayuseaknife)into1 2inchpieces.Oncewaterisboilingaddtorncabbage leavestothepot.submergetheleavesinthehotwater.cookfor90seconds,thendrainthepotofitswater. Returnthecabbageleavestothepot.Stirfourtablespoonsofbutterintothecabbage.Butterwillmelt quicklyoverthecabbage.seasonwithsalttotaste.sprinklewithcarawayseeds,celeryseedsandblack pepper.tosstocombine. MexicanCaesarSalad Serves6 1headromainelettuce,torninbitesizepieces halfbunchcilantro,chopped ½cupParmesancheese,grated 2eggs,hard boiled,quartered CaesarDressing 2teaspoonsDijonmustard 2teaspoonsgarlic,minced 2anchovyfillets 1tablespoonsParmesancheese,grated 1tablespoonfreshlemonjuice ½cupextra virginoliveoil 1eggyolk ¼cuppurified,non chlorinatedwater ½teaspoonchilepowder,optional freshlygroundblackpepper,totaste(optional) Placeallingredients,exceptoliveoil,inblenderorfoodprocessorandblenduntilsmooth.Whilemotoris running,slowlyaddoliveoilinathinstreamandemulsifythoroughly.refrigerate. Wednesday Chickenorduckliverpatéwithredseedcrackers(seerecipeinWeekOne) CioppinoMagnificadowithadollopofhomemaderawsourcream VeggieSauté ChickenorDuckPaté Serves6 2tablespoonsbutter ½poundchickenorducklivers ¼poundsShiitakeorcreminimushrooms,wipedwithdampclothanddried,chopped

20 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 20 ½yelloworsweetonion,sliced 1/3cupwhitewine 1garlicclove,minced ½teaspoondrymustard 1/8teaspoondriedrosemary ¼teaspoondriedthyme 2teaspoonsfreshlemonjuice ¼stickbutter,softened 1teaspoonextra virginoliveoil Celticseasalttotaste CioppinoMagnificado Serves6 2yellowonions,finelychopped ¼cupextra virginoliveoil 7ouncestomatopaste 1cupdrywhitewine 1quartfishstock(chickenstockcanbesubstituted) 2carrots,thinlysliced 1smallfennelbulb,finelychopped 4garliccloves,minced 6mediumtomatoes,seededandchopped halfbunchcilantro,chopped pinchsaffronthreads 2bayleaves 1tablespoonfreshoregano,finelychopped 1tablespoonfreshthyme,finelychopped 1tablespoonbasil,finelychopped ½teaspoonredchileflakes 1teaspoonCelticseasalt blackpepper,totaste 1poundfreshhalibut,cutinto1 pieces 1poundfreshscallops 1poundfreshclams 1poundfreshshrimp,deveinedandtailremoved ½poundcrablegs,cutin2 pieces Heatoliveoilinalargepot.Sautéonionsfor7minutes.Addtomatopaste,wine,stock,remainingvegetables, herbsandspices.bringtoaboilandthenturnheatdowntoasimmer.cookforfiveminute.addtheseafood andsimmerfor10minutes.servewarm. Thursday FilletofBeef ButternutSquashwithCrispyWalnuts SpinachSaladwithCherryTomatoesandBlueCheese FilletofBeef Serves poundsfilletofpasturedbeef,trimmedandtied 2tablespoonsbutterorghee,atroomtemperature 1tablespoonCelticseasalt 1tablespooncoarselygroundblackpepper

21 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 21 Preheattheovento475degreesFahrenheit.Placebeefonajellyrollorroastingpan.Patdrywithapaper towel.spreadthebutteroneachfilet.sprinkleevenlywithsaltandpepper.roastintheovenforexactly22 minutesforrareor25minutesformedium rare.removethebeefformtheovenandallowtorestfor5 10 minutes.removethestringsandslicethefilletsthickly. ButternutSquashwithCrispyWalnuts Serves4 6 1butternutsquash(about2pounds),peeled,seedsremoved,fleshcutinto1 inchcubes 3bayleaves(ifboilingthesquash) Celticseasaltorpinksalt 1heapingcupofcrispywalnuts(cansubstitutepecansorpinenuts) 2 3tablespoonsbutterorghee 2teaspoonsfreshginger,grated 1 2teaspoonsvanillaextract freshlemonjuice ½teaspoondriedthyme Preheatovento400degreesFahrenheit.Coatthecubedsquashwithalittleoliveoilandspreadoutontoa bakingtray.sprinklewithsaltandroastuntilthecubesbegintobrown,about20minutes.removefrom oven.heatalargesautépanovermedium highheatandtoastthewalnuts.stirfrequentlytoavoidburning. Oncenutsstarttobrownandyoucansmellthearomaoftoastedwalnuts,removefromheat.Meltthebutter inthepanwiththewalnutsovermedium highheat.tossthewalnutstocoatwithbutterandthenaddthe squash.tosssothatsquashiswellcoated.addgratedginger,vanillaextract,blackpepper,alittlesaltand driedthymeandtossoncemore.turnofftheheatandsqueezefreshlemonjuiceoverallingredients. SpinachSaladwithCherryTomatoesandBlueCheese Serves4 6 1largebunchofspinach,rinsedthoroughlyanddried 1pintcherrytomatoes ½cupcrispypinenuts 4ouncesbluecheeseorotherGAPSlegalcheese Tossandservewithhomemadedressing. Friday WildSalmonwithLentils RoastedCauliflower Onecupofmeatstockorbonebroth WildSalmonwithLentils Serves ouncewildsalmonfillets 4teaspoonsbutter ½poundFrenchlentils 2tablespoonswheyorlemonjuice ¼cupduckorgoosefat(maysubstitutetalloworlard) 2cupsyellowonions,chopped 2cupsleeks,chopped(whiteandlightgreenpartsonly) 1teaspoonfreshthyme 2teaspoonsCelticseasalt ¾teaspoonblackpepper,freshlyground

22 1tablespoonfreshgarlic,minced 1½cupscelery,chopped(4stalks) 1½cupscarrots,chopped(3carrots) 1½cupshomemadechickenmeatstockorbonebroth 2tablespoonstomatopaste 2tablespoonsrawappleciderorrawredwinevinegar Soaklentilsinwarmpurifiedwaterwithwheyorlemonjuiceforsevenhoursinawarmplace.Drainand rinselentils.meltduckorgoosefatinpot.sautéonions,leeksandthymeovermediumheatfor10minutes ormoreuntilonionsaretranslucent.addgarlicandcookfor2moreminutes.addlentilstothepotwithadd topotwithcelery,carrots,chickenmeatstockorbonebrothandtomatopaste.bringpottoaboil.skimoff anyfoamthathasformed.turnheatdowntoasimmerandcookfor45minutes.addvinegar,saltand pepper. Preheatovento350degreesFahrenheit.Placewildsalmoninbutteredbakingdish.Add1teaspoonbutterto eachfillet.bakeintheovenfor16 18minutes.Spoonamoundoflentilsoneachplateandservethesalmon ontop. RoastedCauliflower Serves4 6 1½poundscauliflower 1tablespoonextra virginoliveoil 1tablespoonduckorgoosefat(coconutoil,talloworlardarefine) Celticseasalt Greenpeppercorns,freshlyground Preheatovento400degreesF.Corecauliflowerandslicecauliflowerinto¼inchpieces.Meltoliveoiland animalfat.placecauliflowerpiecesinabowlandtosswithfattocoatallpieces.spreadthecauliflowerina singlelayeronapan.sprinkleliberallywithsaltandpepper.roastfor20 25minutes,untiltenderbutstill crisp. SlicedGrannySmithappleswithBrazilNutButter BrazilNutButter 4cupsrawBrazilnuts 1tablespoonCelticseasalt purified,non chlorinatedwater 2tablespoonsflaxseedoil SoakBrazilnutsinwaterwithsaltforupto6hoursatroomtemperature.Rinseanddrynuts.Placein dehydratorat125degreesfahrenheitorinaconventionalovenat150degreesfahrenheitfor12 24hours. PlaceBrazilnutsandflaxseedoilinVitaMixandprocess,workinguptohighestsetting.Ifnecessary,add moreflaxseedoiltomixture.storeinrefrigerator. SliceapplesandspreadBrazilnutbutteroneachslice. \ WEEKFOUR DINNERMENUS \ Monday BraisedChickenandWineSauce Steamedvegetablesofchoiceinbutter,gheeorcoconutoil GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 22

23 Sauerkrautorkim chi Tuesday BeefandBeanChileVerde(prepareinadvancewhitebeans,crèmefraicheandHomemadeFermented Salsa) SteamedSwisschardtoppedwithbutter Wednesday Basicchickenbreasts FancyGreenBeans Mashedcauliflowerwithsautéedgarlicandbutter Onecupofmeatstockorbonebroth Thursday NewYorkStripwithLentilsandTomatoes(preparelentilsinadvance) BroccoliToss Friday Grilledwildsalmon Onecupchickenmeatstockorbonebroth Steamedchard Arugulaandwatercresssaladwithhazelnutsandgingerdressing Snack RawGAPSCreamShake WEEKFOUR GROCERYLIST Meats&Seafood chickenbreasts,4(halves) chickenlegsandthighs,4pounds chickenstock,homemade,1½cups groundbeef,1pound beefliver,¼pound NewYorkstripsteaks,1½to2pounds wildsalmon,2pounds Eggs&Dairy AsiagoorGorgonzolacheese1cup butter,unsalted,6tablespoons tahinibutter,2tablespoons unsaltedbutter,tallow,duckfatorlard2tablespoons Produce arugula,1largebunch broccoliflorets,4cups cilantro.2bunches pecans,crispy pinenuts,crispy currants oregano,dried garlic,2 3heads gingerroot greenbeans,1pound hazelnuts(crispy) lemons,4 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 23

24 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 24 lentils,1cup limes,4 navybeans(whitebeans),3cups orange,1 pear,1 redbellpepper,2large ripetomatoes,6medium scallions(greenonions),1bunch shallots,3small tomatoes(plum),4 yellowonions,2 watercress,1bunch StapleGoods blackolives,pitted(withoutadditives) cayennepepper¼teaspoon Celticseasalt chilepepper(anaheim,jalapeño,serranoorhabenero),½cup coconutoil,unrefined crispypecans,½cup chilipowder,1tablespoon drainedcapers,2tablespoons oliveoil,extra virgin groundcumin homemadecrèmefraiche,½cup homemadefermentedsalsa,2cups homemadewhey,4tablespoons homemadewheyorfreshlemonjuice,1tablespoon pepper whitewine,1cup WEEKFOUR DINNERRECIPES Monday BraisedChickenwithWineSauce Steamedvegetablesofchoiceinbutter,gheeorcoconutoil Sauerkrautorkim chi BraisedChickenwithWineSauce Serves6 chickenlegsandthighs,about4pounds Celticseasaltandfreshlygroundpepper,totaste 2tablespoonsextra virginoliveoil 3shallots,thinlysliced 4garliccloves,minced 1cupwhitewine 1¼cupshomemadechickenstock 1orange,cutinto1/4 inchslices ¾cupblackolives 2tablespoonsunsaltedbutter,atroomtemperature

25 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 25 Seasonthechickenwithsaltandpepper.Inalargepan(saucier)overmedium highheat,warmtheoliveoil. Workinginbatches,addthechicken,skinsidedown,andcook,turningonce,untilgoldenonbothsides, about3to4minutesperside.transfertoabakingsheet.setaside.pouroffallbut2tablespoonofthefat fromthepan.reducetheheattomedium,addtheshallotsandgarlicandcook,stirringoccasionally,until tenderandtranslucent,about2minutes.deglazethepanwiththewineandthenaddthechickenstock. Bringtoaboil,stirringtoscrapeupthebrownedbitsfromthepanbottom.Returnthechickentothepanand addtheorangeslicesandolives.spoonsomeofthesauceoverthechicken.coverthepan,reducetheheatto medium lowandcookuntilthejuicesrunclearwhenthechickenispiercedwithaknife,45to50minutes. Transferthechickentoawarmedplatterandcoverlooselywithparchmentpaperandthenaluminumfoil. Whiskthebutterintothesauce,increasetheheattomedium highandcookuntilthesauceisthickened,2to 3minutes.Pourthesauceoverthechickenandserveimmediately. Tuesday BeefandBeanChileVerde(prepareinadvancewhitebeans,crèmefraicheandHomemadeFermented Salsa) BeefandBeanChileVerde Serves4 6 1largeredbellpepper,chopped 1largeyellowonion,chopped 3tablespoonsunsaltedbutter 1poundgroundbeef ¼poundbeefliver,chopped 6clovesgarlic,chopped 1tablespoonchilipowder 2teaspoonsgroundcumin ¼teaspooncayennepepper,ortotaste ¼cupwater 2cupsnavybeans(whitebeans),previouslysoakedandcooked ½cuphomemadecrèmefraiche 2cupsHomemadeFermentedSalsa Preparebeansadayaheadofthisrecipe.SeeBasicBeansrecipebelow.Meltbutterinlargesaucepan.Add onionandredbellpepperandsautéfor7minutes.addgroundbeefandliveronionsandredbellpeppers, crumblingthemeatwithawoodenspoon.cookuntilthemeatisbrownedfor8minutes.addgarlic,chili powder,cuminandcayenne;cookuntilfragrant,about15seconds.stirinsalsa(orsauce)andwater;bring toasimmer.reduceheattomedium low,coverandcook,stirringoccasionally,untilthevegetablesare tender,10to15minutes.stirinbeansandcookuntilheatedthrough,about1minute.serveoverabedof lettuceandtopwithfavoriterawcheeseandascoopofcrèmefraiche. BasicBeans Makes4cupsofbeans 1cupwhitebeans(Navybeans) 1tablespoonhomemadewheyorfreshlemonjuice 2tablespoonsunsaltedbutter,tallow,duckfatorlard ½yellowonion,chopped 1garlicclove,minced purified,non chlorinatedwaterormeatstock Celticseasalt,totasteaftercooked

26 GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 26 Coverbeanswithwaterandaddwheyorlemonjuice.Leaveinthepantryorawarmcupboardfor14hours. Whenyouaresoakinglargerbeansyouwillneedalongersoakingtime,upto24hours.After14hours,drain andrinsebeans.meltbutteroranimalfatinapot.sautéonionandgarlicfor2minutes.addbeanstopot, alongwithenoughwaterormeatstock(oracombinationofthetwo)tocoverbeansby1inch.bringtoaboil andskimofffoamthatforms.lowerheattoasimmer.simmerfor6 7hours.Checkthewaterlevelinthepot periodicallyandaddwaterwhenneeded.addsalttotasteoncecookingisfinished. HomemadeFermentedSalsa Makesabout1quart 6mediumripetomatoes,seededanddiced 1bunchscallions(greenonions),chopped 6clovesgarlic,choppedorminced ½cupchilepepper(Anaheim,jalapeño,serranoorhabenero),seededandfinelychopped;pleasenotethatchili peppersarearrangedinorderofmildesttohottest 1redbellpepper,seededandchopped(optional) 1bunchcilantro,chopped(stemsremoved) 1/3cupfreshlemonorlimejuice 1teaspoondriedoregano 1¼tablespoonsCelticseasalt 4tablespoonshomemadewhey(mayuseadditional1tablespoonCelticseasaltifwheyisunavailable) Combineallingredientsinaquart sizeglassjar.pleasedowngentlywithakrautpounderormeatmalletfor about30seconds.addadditionalwaterifneededtoensurethatthevegetablesarecompletelycovered. Allowfor1 2inchesofspacebetweenthesalsaandthetopofthejar.Covertightly.Setjarinawarmpantry orcupboardfor48hours.refrigerateafter48hours.shouldlastforamonthormore. Wednesday Basicchickenbreasts Fancygreenbeans Mashedcauliflowerwithsautéedgarlicandbutter Onecupofmeatstockorbonebroth BasicChickenBreasts Serves4 4chickenbreasts(halves) 2tablespoonsextra virginoliveoilorbutter Celticseasalt,tosprinkle Preheatovento350degreesFahrenheit.Rinsechickenbreastshalvesanddrythoroughly.Placeinawell butteredoroiledbakingdish.brushwitholiveoilormeltedbutter.sprinklewithcelticseasalt.bakefor35 40minutes.Breastshouldregister degreesFahrenheitonameatthermometer. FancyGreenBeans Serves4 1poundlongthingreenbeans,trimmed 2tablespoonsbutter ½cupcrispypecans 1smallshallot,chopped Steamgreenbeansfor5minutes.Removefromthestoveandemptywater.Meltbutterinskillet.Addpecans andtoastforoneminute.addshallotsandgreenbeansandsautéfor2minutes.

27 Thursday NewYorkStripwithLentilsandTomatoes BroccoliToss Onecupofmeatstockorbonebroth NewYorkStripwithLentilsandTomatoes Serves4 6 1½to2poundsNewYorkstripsteaks 1cuplentils,cooked(preparedayinadvance) 2cupspurified,non chlorinatedwater 2tablespoonsbutterorduckfat Celticseasalt pepper 4plumtomatoes,slicedintohalf moons ½cupfreshcilantro,chopped 2tablespoonsfreshlemonjuice 1cupcrumbledAsiagoorGorgonzolacheese Lentils Soaklentilsinwarmpurifiedwaterwithwheyorlemonjuiceforsevenhoursinawarmplace.Drainand rinselentils.placeinapotwith2cupsfreshpurifiedwater.bringpottoaboil.skimoffanyfoamthathas formed.turnheatdowntoasimmerandcookfor45minutes. NewYorkStripwithLentilsandTomatoes Heat1tablespoonbutterorfatinalargeskilletovermediumheat.Seasonthesteakswithsaltandpepper. Cookthesteakstodesireddoneness(4to6minutespersideformedium rare.transfertoacuttingboard andallowtositfor5minutespriortoslicing.meltremainingfatinskillet.drainlentils.addtoskilletand heatfor5minutes.addtomatoes,cilantro,lemonjuice,½teaspoonsaltand¼teaspoonpepper.servesteak onbedoflentilsandtomatomixturewithcheesecrumbledontop. BroccoliToss Serves4 6 2tablespoonsbutterorduckfat 4cupsbroccoliflorets 1/3cupdriedcurrants 2tablespoonsdrainedcapers ¼cupcrispypecansorpinenuts 2clovesgarlic,minced Inskillet,heatolivebutterorfatovermediumheat.Addbroccoli.Cookabout3minutes.Coverbroccoliwith water.addcurrantsandcapers.coverandcookfor3moreminutes.removelidandaddpinenutsandgarlic. Cookfor5minutesmore. Friday Grilledwildsalmon Onecupchickenmeatstockorbonebroth Steamedchard Arugulaandwatercresssalad GrilledWildSalmon Serves4 6 2poundswildsalmon GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 27

28 Celticseasalttotaste Coconutoil,unrefined Freshlimejuice Placesalmononahotgrillpreviouslyoiledwithcoconutoil.Cook4minutesoneachsideformedium rare. SqueezelimejuiceonsalmonandseasontotastewithCelticseasalt. ArugulaandWatercressSalad Serves4 6 1largebuncharugula,tornintobitesizepieces 1bunchwatercress 1pear,thinlyspliced ¼cuphazelnuts,chopped CombineinbowlandtosswithGingerSaladDressing GingerSaladDressing ½cupfreshlemonororangejuice 1½cupsextra virginoliveoil 2tablespoonsoftahinibutter 2tablespoonsginger,minced 3clovesgarlic,minced 1teaspoonCelticseasalt Placealltheingredientsinblenderandblenduntilcreamyandsmoothabout2minutes.Thisdressingkeeps intherefrigeratorforseveralweeks. Snack RawGAPSCreamShake 2to4ouncesraworganicsourcreamorcoconutcream(Artisanacoconutcream) 1teaspoonorganic,unrefinedcoconutoil 1cupberries,freshorfrozen 2raworganiceggyolks ½teaspoonrawhoney Placeallingredientsinblenderorfoodprocessorandprocessuntilsmooth.Enjoy! GAPSInfo.com Copyright 2012GAPSInfo.Allrightsreserved. 28