Okay, here we go! You now have the knowledge and desire to move forward with the GAPS Diet. So here is the nitty-gritty, down-and-dirty truth about what you can expect for the next month or so. In a word, it’s all about soup.
Soup, when properly prepared from nutrient-dense meat stock, provides an exceptionally easy-to-digest and nourishing meal that begins to heal the gut wall. The proteins in meat stock are partially broken down, giving your body a chance to rest while reaping the benefits of the stock’s healing power. Having these soups also removes most fiber from your diet, again allowing your digestive tract time to heal. Although you will have options for what kind of soup, just know that you will be eating what seems like dinner for breakfast and lunch for dinner. You will basically be throwing out all the food rules you are used to. Some days, you may even choose to have the same exact thing for breakfast, lunch, and dinner if menu planning feels like too much work!
On that note, always keep some soups on hand in the freezer in the event that cookin’ just ain’t gonna happen. I suggest making big batches of any three soups that are listed in this section, then simply alternating for the first several days. If you can prep them before officially starting the diet, you’ll be psyched! My family mostly ate Basic Chicken Soup, Butternut Squash Soup, and Crock-Pot Beef Soup.
In between or after meals, we enjoyed a coconut cream as a treat, or a small spoonful of honey. (This was key in getting the kids to eat. If they knew they would get a little honey after finishing a meal, it was eaten up for sure.) Nick and I also had lots of ginger and turmeric tea with coconut oil and honey throughout the day. And try this boost with a probiotic bonus for the kids: Using a plastic, calibrated syringe, measure out 1 tablespoon of fermented pickle juice and take it orally three times a day. Eventually, you may work up to five “shots” a day per meal. All these little snacks, sips, and squirts will keep your blood sugar stable so that you’re not crashing in between meals.
When you start Stage 1, bad bacteria begins to die off right away. It’s possible that this will make you feel physically sick (nausea, exhaustion, runs to the bathroom, and so on). This, too, shall pass! For our family, it lasted only the first twenty-four hours, but every person has a different bacterial composition, and states of gut health vary as well. So the degree of die-off and discomfort will depend on the individual. No matter what, just stick with it, and keep thinking about how much better you’ll feel on the other side of withdrawal. Remember, you are starving off those pesky, sugar-addicted bugs in your gut. They are pissed and hanging on for dear life. But if you can hold out and stick with the soup, your body will inevitably purge them by whatever means necessary.
Foods Allowed During Stage 1
Stage 1 is based on three components: stock and soups made with meats, fish, and vegetables; probiotic foods; and fats. When making your stock, be sure to use pastured meats and simmer only for a few hours to start out. Start every day with a glass of mineral or filtered water with fresh lemon juice.
In Stage 1, you can have:
• Homemade stocks from fish, beef, chicken, turkey, and lamb: Make sure to reserve and utilize bone marrow and soft tissues in soups
• Soups with well-boiled vegetables and meats
• Meats: beef, pork, lamb, goose, pheasant, turkey, shellfish, and chicken, boiled in stock or filtered water
• Chopped liver: Liver is a nutritional powerhouse that can be cooked into any soup
• Well-cooked vegetables, with all fibrous stems and peels removed: beets, bok choy, broccoli (no stalks), brussels sprouts, carrots, cauliflower (no stalks), collard greens, eggplant, French artichokes, garlic, green beans, kale, onions, peas, peppers, pumpkin, spinach, squash (winter and summer), tomatoes, turnips, and watercress
• Animal fats: tallow, lard, goose, chicken, duck
• Coconut oil
• Sea salt
• Peppercorns: black, green, and white (whole, to flavor soups and stocks only)
• Probiotic foods: 1 to 2 teaspoons per day of homemade fermented vegetable juices (pickle or sauerkraut) and whey, yogurt, sour cream/cultured cream, and kefir, cultured for at least twenty-four hours (see “Raw Dairy,” page 27), if there is no dairy allergy; if you are sensitive to dairy, follow the dairy introduction protocol (page 35)
• Filtered water
• Teas: Fresh gingerroot and turmeric tea, and loose herbal tea (chamomile is good)
• Lemon juice mixed with warm filtered water
• Raw honey in small amounts
Vegetables
During the early stages of GAPS Intro Diet (Stage 1 through 3), soups are made by cooking vegetables in stock. When you move to Stage 4 and beyond, you can move to sautéing vegetables in healthy fat and then adding stock to make soup.
Fermented Foods
Fermented foods are essential to healing the gut and must be introduced right from the start. If you can handle dairy, add whey, yogurt, or sour cream to every bowl of soup. If you cannot handle dairy, be sure to add fermented vegetable juice to every bowl of soup. When you add homemade yogurt or cultured cream, the fat will help you to absorb all the nutrients in the soup. Be sure the temperature of the soup isn’t too hot, since that will destroy the precious beneficial probiotic bacteria in the yogurt, cream, and fermented vegetable juices. Cultured cream is a wonderful addition to any soup: It provides not only a probiotic punch but also a healthy dose of fat-soluble vitamins. Vitamins A, D, E, and K are hard to get in modern diets, and they are essential to a healthy body. Raw cultured cream is a great source of vitamin A, and good healthy animal fats are the best way to nourish your body with the fat-soluble vitamins it needs!
Herbs and Spices
Fresh herbs are not allowed until Stage 2. However, with a “bouquet garni,” the herbs infuse the soup and are not actually ingested, so feel free to use them to add flavor to any soup. A bouquet garni is a bundle of herbs tied together with cooking string, or wrapped in a bundle of cheesecloth and tied up with string. They are used to flavor soups, stocks, or stews. You can really put whichever herbs you desire in the bunch, but I most often tie together parsley, rosemary, thyme, bay leaf, and garlic. Fresh herbs are allowed in Stage 2 (and may be dried or fresh); spices (which should be ground) are not allowed until Stage 5. Pepper is a spice, so don’t add it until Stage 5, although peppercorns are allowed in Stage 1; use them to flavor meat stock and then discard.
Once you have reached Stage 5, be sure to add sea salt and fresh cracked pepper to all of the Intro recipes! Speaking of sea salt, buy unrefined sea salt with a tinge of color. If it is white-white, it means it has been refined and stripped of many of the beneficial trace minerals that you want! See resources for good options.
Storage
If you ever have excess greens in your fridge, blanching and freezing is the answer. To blanch your greens, first remove the stems and discard them—they are too fibrous. Chop greens into 2-inch pieces. Place these in a pot of boiling water for 30 seconds, then remove and put in a bowl of ice water to stop the cooking process. Pat dry and store in single servings, in ziplock bags, in the freezer. When it’s time to make soup, throw these right in your Crock-Pot or soup pot still frozen.
Helpful Definitions
Soup: Mostly liquid with a little bit of meat and vegetables
Stew: Half stock, half meat and vegetables
Casserole: Mostly meat and vegetables with a little bit of stock
Poached Chicken
Serves 6 to 8
This is a staple in our house because it is easy, quick, and delicious.
1 3- to 4-pound whole, organic, pastured chicken
2–3 celery stalks, chopped
1 onion, quartered
2 carrots, peeled and diced
4 quarts filtered water, or a little more if needed to cover the chicken
2 cloves garlic, peeled and crushed
1 tablespoon peppercorns
2 bay leaves
A few sprigs of fresh thyme, rosemary, or other herbs
Juice of one lemon
1 tablespoon unrefined sea salt
Remove the giblets from your chicken, rinse it with cold water, and pat it dry. Place the chicken in a large stockpot. Add the celery, onion, and carrots to the pot. Cover with filtered water, and add the garlic, peppercorns, bay leaves, fresh herbs, lemon juice, and a good pinch of sea salt. Bring the water to a boil, skim any scum from the top, and reduce the heat to a simmer for about an hour and 20 minutes. Remove the chicken and place it on a platter to cool for 20 minutes. Pull all the chicken off the bone and shred or dice for storage in Tupperware to use in various recipes throughout the week. Place the carcass back in the pot to make broth (page 12), or freeze the carcass for later use once on the Full GAPS diet.
Serves 6 to 8
When we first started the GAPS Intro Diet, I remember making this soup and adding to it whatever vegetables I could find in my fridge. I was so hungry for nutrients that I could not get enough into my soups. Try cutting up zucchini and summer squash, turnips, or rutabaga. Throw in some fresh spinach. Get creative and add what you like. For my kids, I keep the basic recipe pretty simple since they each have their favorite add-ins. Some of the vegetables don’t take long to cook (like spinach), so you can put them in at the end. With the meat, use the connective tissue and dark meats pulled from the bones of your chicken carcass after making stock. They are most healing for the gut.
2 quarts homemade chicken stock (page 10)
2–4 tablespoons animal fat, coconut oil, or ghee
3 carrots, peeled and diced
1 yellow onion, diced (or 1 leek, sliced down the middle, washed, and sliced again into half-moons)
1–2 cups cauliflower, chopped or riced (see page 87)
3 tablespoons fresh parsley, chopped (Stage 2)
1–2 cups leftover roasted or poached chicken meat, chopped or shredded
1/4–1/2 pound liver, chopped finely (optional)
Sea salt
Homemade yogurt (page 27) or cultured cream (page 30), if tolerated (optional)
Combine the stock, fat, and vegetables in a soup pot and bring to a boil. Reduce the heat to a simmer and simmer the soup for at least 15 to 30 minutes or until the vegetables are tender. (At this stage, do not sauté vegetables before adding them. Simmering vegetables is gentler on your digestion, and when combined with good animal fats will start the healing process.) Add the chicken and liver and cook through. Season with sea salt to taste. Serve with homemade yogurt or cultured cream, if tolerated.
Serves 6 to 8
I discovered a version of this soup in Jessica Prentice’s Full Moon Feast. After I made it, I felt like I had become a gourmet chef. Easy, delicious, and a crowd pleaser.
2 quarts chicken stock (page 10)
2 tablespoons animal fat, coconut oil, or ghee
3 leeks, sliced in half, and sliced again into half-moons (or 2 onions, chopped)
1 butternut squash, peeled, seeded, and cut into chunks
1 bouquet garni
Sea salt
Optional Garnishes
Yogurt or cultured cream
Chopped fresh herbs (Stage 2)
Soaked and sprouted pumpkin seeds (Full GAPS)
Add the stock and fat to a pot. Add the vegetables and bring to a boil. Reduce the heat to a simmer, add the bouquet garni, and cook, covered, for 30 minutes or until the vegetables are soft and the squash is easily pierced with a fork. Take out the bouquet garni and remove the soup from the heat. Carefully puree the soup with an immersion blender until smooth. Add salt to taste and serve.
Note: You can substitute filtered water for stock if you don’t have enough stock.
Serves 6 to 8
This warming soup is nice with a dollop of cultured cream and a few sprigs of parsley or cilantro to garnish. (Fresh herbs are allowed in Stage 2.)
2 quarts homemade chicken stock (page 10)
2–4 tablespoons animal fat, coconut oil, or ghee
2 onions, chopped (or 2 leeks, sliced down the middle, then cut into half-moons)
1 pound carrots (about 8–10), peeled and chopped
1 bulb gingerroot, grated (about 3 tablespoons)
Sea salt
Add the stock and fat to a pot. Add the vegetables and ginger and bring to a boil. Reduce the heat to a simmer and cook, covered, for 30 minutes. Puree with an immersion blender until smooth. Add sea salt to taste.
Crock-Pot Beef Soup
Serves 4 to 6
1 quart chicken or beef stock
1 pound stew beef, rump roast, or chuck roast
2–3 tablespoons animal fat, coconut oil, or ghee
1 head kale (stems removed) or Swiss chard
2–4 chopped fresh tomatoes or 1 jar or can (28 ounces) organic whole peeled tomatoes
1 onion, chopped
2 carrots, diced
2 celery stalks, diced (Full GAPS)
2 cloves garlic, pressed
2 sprigs each rosemary and thyme or other fresh herbs (Stage 2)
1 bay leaf
Sea salt
I throw all of the ingredients into my Crock-Pot. It takes all of 5 minutes to chop, stir it around a bit, and press start. Cook slow and low for 4 to 6 hours. If you have a VitaClay (see resources for suppliers), you can do it in 2 hours. You can also use a casserole dish or Dutch oven and place in your oven at 285 to 320°F for 5 to 6 hours. Just add the vegetables 40 to 50 minutes before it’s time to eat. Add sea salt to taste. Once you’re at Stage 4, you can brown your meat first before adding vegetables.
Maitake Mushroom Immune-Boosting Soup
Serves 6 to 8
This recipe was inspired by my amazing little health food store down the street. It’s a healing and nutritious soup with or without the mushrooms. Replace the mushrooms with chicken, fish, pork, or steak if desired.
2 quarts chicken or beef stock
2–3 tablespoons animal fat, coconut oil, or ghee
2–3 maitake mushrooms, chopped
1 tablespoon fresh gingerroot, peeled and minced or finely chopped
5–6 cloves garlic, pressed or chopped
1–2 cups shredded chicken, beef, fish, or pork that has been cooked in stock (optional)
2- to 3-inch piece fresh turmeric, peeled and shredded (optional)
Sea salt
2–3 scallions, chopped (optional)
Bring the stock to a boil. Skim and discard the scum. Place the stock and fat in a large soup pot and bring to a boil. Reduce the heat to a simmer and add the remaining ingredients, except the scallions. Simmer for 30 minutes. Add scallions, cook for another few minutes, and serve.
Onion Soup
Serves 6 to 8
2 quarts chicken or beef stock
3–5 tablespoons animal fat, coconut oil, or ghee
2 leeks, sliced in half, and sliced again into half-moons
2 onions, red and/or white, sliced
2 shallots, sliced
2 cloves garlic, pressed or chopped
1 bouquet garni
Sea salt
1 cup shredded chicken, beef, or meat-balls that have been cooked in stock (optional)
Cultured cream (optional)
Bring the stock to a boil. Skim and discard the scum. Add the fat to the pot and bring to a boil. Add the vegetables and turn the heat down to a simmer. Add the bouquet garni, cover, and cook for 30 minutes. Remove the bouquet garni and puree the soup with an immersion blender. Season with sea salt to taste and serve with shredded chicken, beef, or meatballs and a dollop of cultured cream, if desired.
Serves 6 to 8
2 quarts chicken stock
2–4 tablespoons animal fat, coconut oil, or ghee
8 fresh tomatoes (3–4 cups), chopped, or 2 jars or cans (28 ounces each) crushed tomatoes
2 onions, diced
2 cloves garlic, pressed
1 pound ground pork sausage, crumbled (optional)
Sea salt
Handful of fresh basil, shredded (Stage 2)
Bring the stock to a boil. Skim and discard the scum. Add the fat to the pot and bring to a boil. Add the tomatoes, onions, and garlic; turn the heat down to a simmer. Simmer for 20 to 30 minutes, until the onions are soft. Puree with an immersion blender. Add the ground sausage and simmer another 10 minutes. Add salt to taste. Add fresh basil as a garnish in Stage 2.
Variation (Stage 4 or later): Sauté the sausage in the fat until it’s nicely browned, about 15 minutes. Remove to a plate. Add the onions to the pan and sauté until translucent. Add the garlic and stir for another minute. Transfer the onions and garlic to the soup pot. Add the stock to the pot, bring to a boil, skim, and discard the scum. Add the tomatoes and simmer for 15 minutes. Puree the soup with an immersion blender—or leave it chunky if you prefer. Add the sausage and stir to incorporate. Let the ingredients simmer together for another 15 minutes. Season with sea salt to taste. Sprinkle with fresh chopped basil to garnish and serve.
Chicken Thighs with Leeks and Mushrooms
Serves 4 to 8
This dish was vital for our family on the GAPS Intro Diet. Our kids scrambled for it, and I was happy to create a meal early on that allowed for a little crispy skin while still cooking the meat in stock. My daughter often has a chicken thigh for breakfast, lunch, and dinner. We triple the amount of chicken that is called for in this recipe for our big family! For the mushrooms, I like to use shiitakes or baby portobellos. Once you reach Stage 2, whisk an egg yolk (or, in Stage 3, a whole egg) into the gelatinous leek-and-mushroom stock for breakfast, or as lunch-on-the-go.
1–2 leeks, sliced in half, and sliced again into half-moons
1/2 pound mushrooms, stems removed, sliced
4–8 bone-in, skin-on chicken thighs
Sea salt
1/2–1 quart homemade chicken stock
2 tablespoons animal fat, coconut oil, or ghee
Preheat the oven to 350°F. Scatter the leeks and mushrooms in a big roasting pan. Place the chicken thighs on top, and sprinkle with sea salt. Carefully add the stock to the pan, just high enough to cover the meat with a little skin showing. Add the fat and bake for 30 to 40 minutes. Check once or twice to make sure the leeks and mushrooms are submerged in the stock. Serve with stock or vegetables and salad on the side.
Steak with Mushroom-and-Leek Gravy
Serves 6 to 8
This was a great way for us to have a steak at the beginning of the Intro Diet. See resources for suppliers of quality steaks.
1 quart chicken or beef stock
2 tablespoons animal fat, coconut oil, or ghee
1 pound cremini or baby Portobello mushrooms, sliced
2 leeks, sliced in half, and sliced again into half-moons
1–2 pounds sandwich steaks or beef cubes
Sea salt
Place the stock in a pot and bring to a boil, skim, and discard the scum. Add the fat and return to a boil. Add the mushrooms and leeks and reduce the heat to a simmer. Cover and cook for about 15 minutes, until the vegetables are soft. Blend with an immersion blender to make a “gravy.” Season the steak with sea salt, turn up the heat under the “gravy,” add the meat to the pot, and cook for an additional 2 to 5 minutes. Remove the steaks and place on a plate. Top with mushroom-and-leek gravy. For my kids, I usually cut the steak up and return it to the pot, then serve in bowls.
Ginger Tea with Coconut and Turmeric
Serves 1
When we were going through the GAPS Intro Diet, this was a daily staple, and I often enjoyed it throughout the day. It is a great way to keep blood sugar stabilized as well as a delicious hot drink. You can adjust the amount of ginger and turmeric to your liking.
1 inch gingerroot
1/2 inch turmeric (optional)
1 cup boiled filtered water
1 teaspoon coconut oil
1 teaspoon raw honey (optional)
Peel and grate the gingerroot and turmeric into a mug; add the hot water. Add the coconut oil and stir. Wait for the tea to cool slightly before adding your raw honey if you wish to preserve the raw enzymes.
Coconut Creams
Serves 12 to 20
1/2 cup honey
1/2 cup coconut oil, at room temperature
Whip together the honey and coconut oil with a fork and put into silicone ice cube molds. Place in the freezer for an hour or until solid. Remove from the freezer and pop out as needed, or place them all in a container in the freezer for easy access. You can get creative with the shapes of the molds, which is fun for kids. For added pizzazz, I add freshly grated gingerroot, making it easy to pop into my hot water for an on-the-go ginger tea. These are also a treat eaten as is right out of the freezer. They will satisfy any sweet craving or whiny child.
Note: If you do not like the taste of coconut oil, you can purchase expeller-pressed oil, which is flavorless. See resources for suppliers.
