The GAPS Diet has gained popularity for its focus on healing the gut and improving overall health through nutrient-dense, homemade meals. Rooted in traditional foods and natural ingredients, this diet emphasizes easy-to-digest recipes that support digestion and reduce inflammation.
We love how the GAPS Diet combines simplicity with powerful nutrition, making it accessible for anyone looking to restore their gut health. Whether you’re new to the diet or looking to expand your recipe collection, these dishes offer delicious ways to nourish your body from the inside out.
In this recipe, we’ll guide you through creating a flavorful, gut-friendly meal that fits perfectly into the GAPS framework. Let’s dive into a recipe that’s both healing and satisfying, designed to support your wellness journey.
Ingredients
For our GAPS Diet Recipe, we carefully select ingredients that support gut healing and digestion. Below we list the core components approved for the diet and optional items to customize flavors while staying aligned with the GAPS Diet principles.
Gaps Diet Approved Ingredients
We focus on nutrient-dense, easily digestible foods that are staples in the GAPS Diet. These ingredients help restore gut lining and reduce inflammation effectively.
- Homemade bone broth (chicken, beef, or fish bones, simmered for 12–24 hours)
- Organic grass-fed meat (chicken, beef, lamb, or pork), cut into bite-sized pieces
- Pasture-raised eggs, gently cooked or soft-boiled
- Fresh vegetables (carrots, zucchini, squash, spinach, or kale), peeled and chopped finely
- Fermented vegetables (sauerkraut or kimchi), naturally fermented without additives
- Raw, organic grass-fed butter for cooking or finishing
- Coconut oil (virgin, unrefined) as an alternative fat source
- Fresh herbs and spices (ginger, garlic, turmeric, sea salt) for flavor and digestion aid
- Filtered water or homemade bone broth for cooking and hydration
| Ingredient | Role in GAPS Diet | Preparation Notes |
|---|---|---|
| Bone broth | Gut healing and nutrient base | Simmer 12–24 hours |
| Organic grass-fed meat | Protein and fat source | Cut into bite-sized pieces |
| Pasture-raised eggs | Easily digestible protein | Soft-cooked preferred |
| Fresh vegetables | Vitamins and fiber | Peel and chop finely |
| Fermented vegetables | Probiotics for gut health | Ensure natural fermentation |
| Raw grass-fed butter | Healthy saturated fat | Use for cooking or finishing |
| Coconut oil | Medium-chain triglycerides fat | Use as cooking fat alternative |
Optional Ingredients for Variations
To add diversity while remaining loyal to the GAPS Diet, we can incorporate the following variations. These ingredients complement the healing focus and make meals more enjoyable:
- Avocado (ripe, peeled and sliced) for healthy fats and creamy texture
- Zucchini noodles or spiralized vegetables as low-carb pasta alternatives
- Herbal teas (chamomile, peppermint) to soothe digestion alongside meals
- Ginger juice or fresh grated ginger for added anti-inflammatory benefit
- Fresh lemon or apple cider vinegar in small amounts to support digestion
- Seaweed flakes for trace minerals and anti-inflammatory effects
By combining these GAPS Diet Approved Ingredients and optional add-ons, we create meals that are nourishing, gentle on the gut, and flavorful, adhering fully to the principles of the gut-healing protocol.
Tools and Equipment Needed
To prepare a GAPS Diet recipe that fully supports gut healing and nutrient absorption, having the right tools and equipment is essential. These items allow us to maintain the integrity of whole foods, preserve nutrients, and create the gentle textures needed for easy digestion.
Essential Kitchen Tools
- Heavy-Bottomed Saucepan or Stockpot
Ideal for simmering homemade bone broth and soups. A thick base distributes heat evenly preventing scorching.
- Slow Cooker or Crockpot
Perfect for long, slow cooking required in GAPS-approved broths and stews, preserving nutrients and enhancing flavor.
- High-Quality Blender or Immersion Blender
Essential for pureeing soups, making fermented vegetable dips, or blending nutrient-rich smoothies that are easy on the digestive system.
- Cast Iron or Stainless Steel Skillet
Used to gently cook organic meats or sauté vegetables without leaching unwanted chemicals into food.
- Fermentation Crock or Glass Jars
Necessary for preparing probiotics like sauerkraut or fermented pickles, which are crucial for gut flora balance.
Additional Helpful Equipment
| Tool | Purpose |
|---|---|
| Fine Mesh Strainer | To strain bone broth or herbal teas |
| Food Thermometer | Ensure meats reach safe cooking temps |
| Glass Mixing Bowls | Combine ingredients without plastic |
| Measuring Cups & Spoons | Precise ingredient measurements |
| Wooden or Silicone Cooking Utensils | Gentle on cookware and non-reactive |
Practical Tips for Using Your Tools
“Choosing cookware made from natural, non-toxic materials supports the clean eating principles of the GAPS Diet.”
- Use glass or ceramic containers for fermenting as they won’t react with acidic foods.
- Avoid non-stick pans coated with synthetic chemicals to maintain food purity.
- Maintain a slow simmer rather than boiling vigorously to keep broth clarity and nutrient content.
By equipping our kitchens with these recommended tools and equipment, we create the perfect environment for crafting nutrient-dense, gut-friendly GAPS recipes that enhance digestion and overall wellness.
Prep Work
Proper prep work sets the foundation for every successful GAPS Diet recipe. By organizing and preparing ingredients carefully, we ensure our meals maximize gut healing and nutrient absorption.
Preparing Vegetables and Meat
Before cooking, wash all fresh vegetables thoroughly using cold water to remove dirt and impurities. Peel and chop vegetables into bite-sized pieces suitable for the recipe. For root vegetables like carrots and onions, slicing thinly promotes even cooking and better digestion.
When selecting meat, we prioritize organic grass-fed or pasture-raised options. Trim excess fat and cut meat into uniform pieces for consistent cooking. If using tougher cuts, simmering or slow cooking will break down connective tissues, making them easier to digest.
| Step | Action |
|---|---|
| Vegetables | Wash thoroughly and chop evenly |
| Root vegetables | Peel and slice thinly |
| Meat selection | Choose organic, grass-fed, pasture-raised |
| Meat preparation | Trim fat and cut into uniform pieces |
Making Bone Broth or Stock
A cornerstone of the GAPS Diet is rich homemade bone broth or stock, packed with collagen and minerals to support gut lining repair. To prepare:
- Select high-quality bones such as beef marrow, chicken carcasses, or fish frames.
- Roast bones in the oven at 400°F for 30 minutes to deepen flavor (optional but recommended).
- Transfer bones to a heavy-bottomed saucepan or slow cooker.
- Add 12 cups of filtered water and 2 tablespoons of apple cider vinegar to help extract minerals.
- Include aromatic vegetables like onions, garlic, and celery for flavor.
- Simmer gently for 12-24 hours on low heat; longer simmering improves nutrient extraction.
- Skim any foam that rises to the surface during simmering.
- Strain broth through a fine mesh sieve, discard solids, and cool broth before storing.
| Ingredient | Quantity | Purpose |
|---|---|---|
| Bones (beef, chicken, fish) | 2-3 pounds | Nutrient and collagen source |
| Filtered water | 12 cups | Cooking liquid |
| Apple cider vinegar | 2 tablespoons | Mineral extraction |
| Aromatic vegetables | 1 onion, 2 garlic cloves, 2 celery stalks | Flavor enhancement |
Pro tip: Store bone broth in glass jars and refrigerate for up to 5 days or freeze for longer storage.
By dedicating time to thorough prep, we empower ourselves to create deeply nourishing, easy-to-digest GAPS Diet meals that cooperate with our gut healing goals.
Directions
Follow these detailed steps to create a nourishing and flavorful GAPS Diet recipe that supports gut healing and overall wellness.
Cooking the Base Broth or Soup
- Prepare the bones by rinsing them under cold water to remove impurities. Use organic grass-fed, pasture-raised bones for maximum nutrient density.
- Place the bones in a heavy-bottomed saucepan or slow cooker and cover with filtered water.
- Add aromatic vegetables such as peeled carrots, celery stalks, and onion quarters for flavor.
- Include a tablespoon of apple cider vinegar to help extract minerals from the bones.
- Bring the mixture to a gentle boil, then reduce to a low simmer.
- Simmer for at least 12 hours (up to 24 hours) to extract collagen, gelatin, and minerals fully. Skim off any foam or impurities that rise to the surface.
- Strain the broth through a fine-mesh sieve into a clean container and discard solids.
- Let the broth cool, then refrigerate or freeze in glass containers for later use.
Adding Vegetables and Proteins
- Wash, peel, and chop fresh vegetables such as zucchini, carrots, and leafy greens finely for easier digestion.
- Cut organic, grass-fed meat or pasture-raised chicken into uniform, bite-sized pieces.
- Add the prepared vegetables and protein to the strained broth.
- For additional gut-supporting properties, include fresh herbs like parsley or ginger slices.
- Optionally incorporate gently cooked eggs or fermented foods as per your preference and diet stage.
Simmering and Seasoning
- Return the pot with broth, vegetables, and proteins to a low simmer.
- Cook gently for 20 to 30 minutes until vegetables soften and proteins are tender. Avoid boiling to preserve nutrients and delicate flavors.
- Season with sea salt and freshly ground black pepper to taste, staying mindful of GAPS-approved ingredients only.
- Stir occasionally, ensuring even cooking and preventing sticking.
- Before serving, taste and adjust seasoning if needed, adding lemon juice or a splash of extra virgin olive oil for brightness and richness.
| Step | Time | Key Notes |
|---|---|---|
| Simmer bone broth | 12 to 24 hours | Use low heat, skim impurities |
| Prepare vegetables | 10 to 15 minutes | Wash, peel, chop uniformly |
| Simmer final soup | 20 to 30 minutes | Gentle simmer for nutrient preservation |
Serving Suggestions
To fully enjoy our GAPS Diet recipe, we recommend thoughtful serving methods that enhance flavor while supporting gut healing. Here are precise Serving Suggestions to make each meal satisfying and nourishing:
- Serve warm immediately: Gently reheat your broth or soup over low heat to preserve delicate nutrients and maximize gut-soothing benefits. Avoid boiling to maintain collagen integrity.
- Add fermented sides: Complement the dish with a small portion of fermented vegetables like homemade sauerkraut, kimchi, or fermented pickles. This adds beneficial probiotics essential for gut flora balance.
- Incorporate fresh herbs: Sprinkle freshly chopped parsley, dill, or cilantro on top. These herbs provide antioxidants and antioxidants plus a bright flavor contrast.
- Pair with soothing herbal tea: Offer a cup of chamomile, ginger, or peppermint tea alongside for digestion support and warmth.
- Use bone broth as a base: This recipe’s broth serves excellently as a sipping broth or a flavorful base for additional GAPS-compliant vegetables or proteins.
| Serving Element | Purpose | Quantity/Tip |
|---|---|---|
| Warm broth/soup | Preserve nutrient density and collagen | Reheat gently on low heat, avoid boiling |
| Fermented vegetables | Supply probiotics for gut health | 1-2 tablespoons per serving |
| Fresh herbs | Add antioxidants, fresh flavor | 1 tablespoon finely chopped |
| Herbal tea | Soothe digestion and complement meal | 1 cup, served warm |
| Bone broth base | Versatile nutrient-dense foundation | Use as sipping broth or soup base |
“Serving your meal warm with probiotic-rich fermented sides and fresh herbs greatly amplifies the gut healing benefits of the GAPS Diet.” This simple ritual enriches both taste and wellness.
By following these suggestions, we maximize flavor, nutrient absorption, and the overall gut-supporting power of our GAPS Diet recipe.
Make-Ahead and Storage Tips
To maximize convenience and preserve the nutrient-rich qualities of our GAPS Diet recipe, we recommend thorough make-ahead and storage practices. These steps allow us to enjoy gut-healing meals even on busy days while maintaining optimal freshness and potency.
Preparing Ahead for Maximum Flavor and Nutrition
- Batch cooking the bone broth or base soup is highly effective. Simmer bones with aromatic vegetables for 12 to 24 hours, then cool and refrigerate or freeze in portioned containers.
- Chop vegetables and proteins ahead of time. Store them separately in airtight containers to keep textures and colors bright.
- Pre-portion optional fermented foods and fresh herbs to add at serving time. This keeps probiotics and antioxidants potent.
Safe Storage Guidelines
Proper storage extends shelf life and retains the delicate enzymes and collagen crucial for gut repair. We break down storage timelines and conditions below:
| Food Item | Refrigerator Shelf Life | Freezer Shelf Life | Storage Containers | Notes |
|---|---|---|---|---|
| Bone Broth | 3 to 5 days | 3 to 6 months | Glass jars or BPA-free bags | Cool broth before sealing jars |
| Cooked Vegetables | 3 to 4 days | 2 to 3 months | Airtight containers | Avoid excess moisture |
| Meats and Proteins | 1 to 2 days | 3 to 4 months | Vacuum sealed or airtight | Freeze promptly after cooking |
| Fermented Foods | 2 to 4 weeks | Not recommended | Glass jars with airlock lids | Keep refrigerated |
| Fresh Herbs | 1 week | Freeze or dry | Paper towel wrapped in bag | Wrap damp, not wet |
Tip: Always label your containers with preparation date to ensure first-in-first-out usage.
Reheating and Serving for Optimal Gut Support
- Reheat gently on low heat to preserve heat-sensitive nutrients.
- Avoid boiling once the broth has been prepared to keep collagen and beneficial enzymes intact.
- Stir in fresh herbs and fermented foods just before serving to maximize probiotic benefits.
By mastering these Make-Ahead and Storage Tips, we equip ourselves to consistently enjoy flavorful GAPS Diet dishes that support healing, digestion, and overall wellness.
Conclusion
Embracing the GAPS Diet through thoughtfully prepared recipes opens the door to better gut health and overall vitality. By focusing on nutrient-dense, easy-to-digest ingredients and using the right tools and techniques, we set ourselves up for success in nourishing our bodies from the inside out.
With a bit of planning and preparation, these meals become both convenient and delicious, supporting digestion and healing every step of the way. Let’s continue exploring and enjoying the benefits that come from cooking with intention and care for our gut wellness.
Frequently Asked Questions
What is the GAPS Diet?
The GAPS Diet focuses on healing the gut through nutrient-rich, homemade meals. It emphasizes traditional, easy-to-digest foods that reduce inflammation and improve digestion.
Which foods are allowed on the GAPS Diet?
Core foods include homemade bone broth, organic grass-fed meats, pasture-raised eggs, fresh vegetables, and fermented foods. Optional ingredients like avocado and ginger can be added for flavor.
Why is bone broth important in the GAPS Diet?
Bone broth is rich in collagen and minerals, helping repair the gut lining and promote overall gut health.
What kitchen tools are needed for GAPS recipes?
Essential tools include a heavy-bottomed saucepan, slow cooker, high-quality blender, non-toxic cookware, and glass containers for fermenting.
How should I prepare vegetables and meat for GAPS meals?
Wash, peel, and chop vegetables finely. Use organic, grass-fed, or pasture-raised meat, trimming and cutting it for even cooking.
Can I customize GAPS Diet recipes?
Yes, you can add gut-supporting herbs, fermented foods, and optional ingredients like zucchini noodles or herbal teas to suit your taste.
How do I store GAPS Diet meals?
Store food in airtight containers. Bone broth lasts up to 5 days in the fridge and several months frozen. Reheat gently to preserve nutrients.
What are some serving suggestions for GAPS meals?
Serve warm with fermented sides like sauerkraut or kimchi, fresh herbs for antioxidants, and pair with soothing herbal tea for added gut benefits.
Is batch cooking recommended for the GAPS Diet?
Yes, batch cooking bone broth and pre-chopping ingredients saves time while maintaining nutrient quality, making meal prep easier.
How long should I simmer bone broth for GAPS recipes?
Simmer bones with aromatic vegetables for 12 to 24 hours to extract maximum nutrients for gut healing.