Category Archives: Spinach

The Lowly Meatloaf

Meatloaf is very economical, easy to make, can be made up in advance and frozen then reheated, and is VERY GAPS/SCD approved.  AND the combinations for making one are as endless as the stuff you like and keep in your kitchen.  The history of the meatloaf goes back into ancient history but it probably rose to stardom during the 1940’s during the war years.  Food rations existed and budgets were still being kept due to the hard depressions years that came before the war.  Women needed to make every penny count and nothing was wasted or overlooked.  Let’s face it GAPS/SCD can be a budgeting nightmare at times for those families that are doing this as a whole.  My primary focus with this blog was to encourage others to look around their kitchens and to be creative with what you have on hand, with what you can afford, and to do the best you can with what you have.

I believe the meatloaf is one such idea.  The diversity is incredible whether you start with a cheap package of frozen turkey, or use an $10 pound of buffalo meat.  Your starter is ground meat (poultry, pork, or beef), your fillers are what you have on hand and you must use at least one egg per pound.

The meatloaf I made today probably cost me a total of $1.50 to make. I used a package of ground turkey I bought on sale for $1, I added in one egg, a shredded carrot, and some leftover spinach.  Oh yes, and onion is essential.  I will top it with a layer of Swiss cheese and offer some cucumber ketchup I made with honey.

I could have used coconut or almond flour as a filler but since I am serving some coconut flour bread with it I did not want the added roughage (the nut flours do not totally agree with everyone in my family.)  Also, meatloaf is a place where we can pack in more veggies. You can put just about any type of veggie into a meatloaf.  Squash would work but we are not limited to eating squash all the time. If you do not grow your own or if you do not have a cheap outlet for them, they can begin to add up quickly in cost.

These diets are all about maximum nutrition and we need to be packing as much variety as possible into what we are making.  As an exercise in planning a pound of ground meat can be mixed with smushed peas, ground up green beans, grated carrots, radishes or rutabaga, cooked and drained frozen spinach or kale (or chopped up fresh), shredded cabbage (this is becoming my rice replacement), cooked and drained eggplant, chopped tomatoes, green peppers, lots of onions, and of course squash of any variety (winter or summer).  You could also add fruits.  It is just a matter of finding combinations that you like and have on hand.  If you are consuming nut flours with no problems, adding in a spoonful or two of these will make the meatloaf even bigger and denser for added volume for more mouths.

So whether you are feeding a large family or just one, the meatloaf is versatile with a lot of benefits like being made up in advance, easy, and filling.  So the next time you face a “something different moment” or want to plan for freezer meals, remember the lowly meatloaf.


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Posted by on October 30, 2012 in Beef, Green Beans, Helpful Tips, Spinach, Squash


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Spinach Omelet the Perfect Gaps Meal

The GAPS/SDC diets require some forethought into what is for dinner.  We all have unexpected events that interupt our days and our meal planning. My family has always liked omelets and so for us the omelet is a regular favorite meal.

Omelets are quick and easy to make.  The other benefit to omelets is they can be stuffed with just about anything that your family likes and they go well with a variety of side dishes.

One of our favorites is spinach with cheese.   I cook a bag of frozen spinach up with some onion and mushrooms and keep it warm while I am making the omelets

The secret to a good omelet is not to let it brown.  Eggs are not meant to be browned. Once they reach that point of doneness the flavor begins to change to something less than desirable. Eggs whites are best cooked to just barely done.

When making an omelet, you do not need a fancy omelet skillet, they can be made in any good skillet. The skillet needs to be evenly heated to a med-low heat before pouring in the eggs.

While the skillet is heating prepare your stuffing and set aside.

Next whip up 2 or 3 eggs in a bowl.

Add a tablespoon of butter to your skillet and pour in the eggs.

Then take a fork and draw in the eggs in from the outer edge into the center of the pan allowing the uncooked egg to fill in the spaces in the skillet. (You may want to lift the pan and rotate it a bit at this point)

If there is a lot of uncooked egg you may want to repeat the above process.

I cover my skillet with a lid and let the eggs steam for about a minute this is usually enough to firm up any uncooked portion of the omelet.

Once done, I quickly add in the stuffing, fold the omelet over and transfer it to a plate.  When making several I then place the plate in the oven to keep it warm.

Once you are comfortable with the process, this is one of the quickest SCD/GAPS meal that you can make. So the next time you forgot to plan or something comes up that keeps you from getting your regular meal prepared remember the simple and fast omelet.


Posted by on May 20, 2012 in Eggs, Spinach


Crustless Spanokapita

Crustless Spanakopita

GAPS/SCD diets certainly change our traditional holiday menus.  Some of these favorites can be reworked easily and inexpensively.  Today’s post is one of those easy changes and the end result is just as good.  

Years ago, I had a Greek friend teach me how to make the the traditional spanokapita (Spinach Pie).  It quickly become a favorite in our home and it found its way into our Christmas Eve menu.  The original recipe had two ingredients that are on the avoid list.  Filo Dough made out of wheat flour and Feta Cheese.  The Filo Dough is what makes it a “pie” and personally for this particular recipe I would rather do without the Filo Dough than try to pretend I found a replacement.  Feta Cheese is unique in taste and texture but not so unique that an alternative cannot be found. Going back to one of our household staples, kefir, I have found a way to reinstate one of our favorite holiday foods.

There is no hard and fast rule for the making of spanokapita filling, my recipe goes like this…  It starts with a medium onion cooked down in some coconut and olive oil. After the onions are transluscent add in a pound of frozen spinach and cook it until it begins to change color.   At this point, I add about a tsp of dried dillweed and a few sprigs of chopped fresh parsley, then salt and pepper to taste. It is essential to add in a clove or two of freshly crushed garlic. (more if you like a lot of garlic)  Today, I scooped in a few tablespoons of kefir cheese and some grated Swiss Cheese in place of the Feta.  The kefir gave it the Feta flavor and the Swiss added the cheesy texture. After I had all of the ingredients in the pan I allowed it all to simmer for a few minutes in order to meld the flavors together.

And while it does not have that nice “Pie” look it does have that nice spanokapita flavor and it makes a fine side dish that will accompany most meats.   


Spinach Veggie Dip with White Carrots

The basics of this recipe can also be easily turned into a spinach dip. I used the left overs to make a veggie dip for the family to consume as their afternoon snack.  I added some extra kefir, lemon juice, extra dillweed, black pepper and gave it a good shake of curry powder then ground it all up in the food processor. 

If I wanted to serve this as a hot dip I  would mix in some extra grated Swiss Cheese and sprinkle some on top before popping it in the oven to warm.

Remember GAPS/SCD is not about doing without during those special meals but reworking our favorites in a way that encourages our bodies to thrive.

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Posted by on December 13, 2011 in Spinach


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