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GAPS Pepperoni and Pizza Crust

GAPS Pepperoni and Pizza Crust



I came across this recipe the other day for making a GAPS/SCD Pepperoni at Provident Living and Me

By switching out the sugar for honey, I was able to make this GAPS/SCD approved Pepperoni without nitrates or any other additives.   This is so good and  you can add it to salads, cut off a chunk for snacks, or add it to your GAPS pizza crust.   It is so easy the kids can do it!  But it is time intensive so I recommend making several pounds at a time and freezing it.

If you miss pizza, it really isn’t all that hard to make a GAPS pizza.  My daughter often treats us with pizza on Saturday and I have asked her to share her recipe with us.

She puts all of this into the food processor:

4 eggs, 1 clove of crushed garlic, 1 cup of milk,1/2 cup of coconut flour, 1/2 tsp of baking soda, 1/2 tsp salt

She mixes this all up in the food processor until it looks like a thick wet paste.

She then puts a sheet of parchment paper on our pizza stone (but you can use a cookie sheet). She oils the parchment paper, and then she scoops out the dough and spreads it out evenly with a rubber spatula, then she pads it out with her hands to make it all even.

She bakes it in a preheated 375 degree oven for about 15-20 minutes or until the outer edges begin to turn slightly brown. (or you can stick a knife in the center to see if it comes out clean)  Then you put another piece of parchment paper one top of it and then flip it over.  (Or if you are using a cookie sheet, you can just put another cookie sheet on the top and flip it over.)

At this point you put all of your toppings on it.  It is important that all of your toppings be thoroughly cooked.  We usually make a sauce and include all of the ingredients that need cooking in the sauce.  Spread this sauce on top of the pizza, adding the things like black olives, pepperoni and cheese.  It gets popped  back into the oven until the cheese is melted. (About 5-10 minutes)

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Posted by on May 18, 2014 in Uncategorized


Stew vs Soup

I  started this blog with the sole purpose of encouraging others to not be put off by the cost and work of GAPS/SCD.  A major thread within the blog is to learn how to use what you can afford most efficiently.  True pasta, rice and bread go a lot further in feeding hungry kids than squash and cauliflower.  And it does cost money to make meat and veggies the center of focus but with diligence one can afford these diets.

Every family has their own unique food budget and their own unique challenges.  But there are some basic things that can be helpful.  Start by really looking at the diet, not just what is allowed and disallowed.  Look at the overall goal of the diet.  It is to heal, but it is also a retraining process.  Neither of these diets advocate spending two to three years of healing and then tell you to go back to eating the junk.

With that in mind, it is not all about trying to see how many alternative desserts one can make.  Or how many ways we can substitute one food item for another.  It is about changing our eating habits. Teaching our kids (and ourselves) to eat their meat and veggies.  The goal is to create a life time of good eating habits.

The GAPS/SCD diet does not have to be excessively costly.  There are ways to make it affordable for the family.  One idea is create one pot meals.  Not “soups” but “stews”.  Soups are the broths, with a little something throw in…Stews are hearty meals within themselves and rich in variety.

I call stews, “old world” food, because they were the staple diet of our ancestors. Meats cooked in a pot with water and a variety of whatever was available.  The old nursery rhyme Pease Porridge Hot, is about stew. Prior to cold storage the way to keep food safe for consumption was to keep it heated. If they had leftovers that were not completely consumed they did not throw them out, instead they kept them hanging over the fire, or off to the side. The next day they would add fresh contents to the pot and create a new stew. That is where the phrase “nine days old” comes in.
My family once tried this with our modern day crock pot. It was interesting to see how each day the stew tasted differently and just as good. We only made it six days before we consumed it all.

And no, I am not advocating that you keep your crock pot going endlessly, but I tell the story because it shows the history of Stew and how our ancestors managed to feed their families with some ease without all of the modern day appliances. The concept of stews as a filling and nourishing meals still works today and with our modern appliances, it can be almost effortless.

Stews allow you to use cheaper cuts of meats, favorite vegetables and adding in new ones that perhaps are less familiar.  Things that often are not to a person’s liking can be quite complimentary in a stew.  Thus stews can be packed with a variety of nutrition and flavor.

There are all kinds of recipes for stews that can be found on the internet….but the bottom line is start with meat, a lot of veggies, maybe tomatoes, a splash of wine (red for beef and lamb, white for chicken, pork or fish) add enough water to almost cover and cook. Slow cook until the meat is tender. They can be made on the stove top, in the oven, or in a crock pot…the key is slow cooking.

In my opinion, onions go in about every thing and most assuredly stews. Onions are very affordable and I use them liberally.  Carrots too flesh out stews very well.  But so do other things like cabbage, green beans, peas, or mushrooms. Or what about a rutabaga, at less than a dollar a pound they go nicely with stews.   Or things like greens.  They are inexpensive and a few collards or kale in stew adds flavor without tasting like greens.

Then there are things like Saturday Stew, which is a combination of any leftovers. Maybe adding in a few fresh ingredients.

The thing is that stews are dense in variety but also they have the broth from the meat and veggies so they are quite filling when served with an  approved bread, cut raw veggies, or even boiled or pickled eggs.

One of the things that I did for my family was buy soup plates.  This way I can set an elegant table with a simple meal. Stews are best served in a bowl and these flat soup plates make stew feel less like a “bowl of soup” and more like a meal.

Also stews can be made up in advance and frozen for later. What a great way to always have a meal on hand!!


Posted by on April 29, 2013 in Uncategorized


Sparks of Reformation

Yesterday I wanted to do something a little bit different. I had a couple of very fresh and ripe tomatoes. I didn’t want to just slice them up. So I thought I’d make a tomato salad…here is the story…

“Let’s see…I want to have that avocado for lunch, anyways–so let’s use that, too…and a piece of that big sweet onion…how about this half a lemon that is lying here–lemon juice is very good on avocado and on tomato…and a handful of shredded coconut…and a little bit of honey…now it is a bit dry–how about some of that apple cider vinegar…Oh! I almost forgot the salt and pepper…hmmmm..I don’t think I should do anything else to this…lest I mess it up……..” (All this with a taste between every ingredient….)

It ended up pretty good. If I would have had some olive oil, I would have used just a drizzle, too, for making…

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Posted by on May 13, 2012 in Uncategorized


Green Fried Tomatoes with Cheese


Green Fried Tomatoes with Cheese

We are in the process of cleaning up the rest of the garden leftovers and there were a few green tomatoes that didn’t ripen for the last batch of salsa, which is still simmering on the stove. 

Fried green tomatoes are one of those things that a person probably only wants to eat occasionally.  I made this recipe up a few weeks ago and we enjoyed it, so instead of throwing out the few tomatoes we had left I made them for lunch today.

It takes firm green tomatoes sliced about 1/4 inch thick fried in a little oil. Brown both sides, place on a buttered cookie sheet (or you can layer it in a baking dish). Sprinkle with salt, pepper, garlic powder and any of your favorite herbs.  I then put chopped up red onion and mushrooms on top and gave the whole thing a layer of cheese.  I baked this at 350 with a sheet of foil over the top for about 15 minutes. 

It was definitely inexpensive to make and did not take much effort. It is a bit time-consuming to stand and fry the tomato slices but not overly so.  The flavor on this is not quite what one thinks of Italian food but it is not bad.  Darling Daughter #2 is not fond of green tomatoes but she thought this was okay “for green tomatoes”.

This recipe concept also works well with eggplant, zucchini squash, or Portobello mushrooms.  Pan fry it, pitch on some herbs and some cheese and you will have a different vegetable.  Variety helps a restrictive diet from becoming boring and mundane…when we get bored with things we lose interest and with the GAPS/SCD diets we have to keep that long distance healing process in front of us. We have to keep ourselves and our families from craving and wanting the old favorites.   

Another thing about variety is that it helps fill the various nutritional needs.  If we don’t vary our veggies and meats our bodies do not get the well-rounded vitamins and nutrients that it needs.   



Posted by on November 18, 2011 in Uncategorized


Curried Onions with Baked Liver

Curried Onions with Oven Fried Chicken Livers

Yes, I am aware that some folks really can’t stand liver while others enjoy it.  Either way liver is one of those foods highly recommended on GAPS/SCD.   I usually fry liver but recently I have learned how to oven fry it.  Today we got a recipe from the Pecan Bread site that worked quickly and easily for us. If you are interested go here:

As a review, I thought the liver came out a bit drier than I like but because of the ease of the recipe we will use it again in the future.   ( This recipe would make an outstanding pate or chopped liver. )   As an aside, one can bake liver in the same manner without dusting it with the almond flour. 

But because I know that a lot of people do not care for liver the focus of this particular blog is going to be on the curried onions.  Onions as a side dish can often be over looked.  I cook with a lot of onions, I put them in everything, they are a great way to stretch a lot of recipes.   Yet, they can be almost a meal in themselves if prepared properly.  


As we have said before GAPS/SCD can take extra time and some times we just don’t have the extra time or we make a meal and look down at it and say to ourselves, “No way is that going to be enough to fill everyone up…”  Well, maybe that never happens to you but it does to me.  

If you have some onions you have the ability to stretch a meal in a yummy way.  I figure 1/2 to 1 whole med onion per person.  Slice them very thin, fry them in butter (or any GAPS/SCD approved oil or combination of oils-today I used coconut and butter).  Cook the onions down until they begin to brown add salt, pepper, paparika.  Toss in a splash of white wine (if you have it).  Stir well.  Splash in milk, cream, kefir (whatever kind of dairy stuff you use in your house), and then dump in curry powder until it reaches the color and flavor you like.   For some variations one can add a tablespoon of honey; or garlic; or extra/different spices and herb; or peppers; or carrots for color and texture; or green peas; or tomatoes…. You see the possiblities are endless.   

And for those looking for even easier ways to make curried onions quicker, use frozen onions.  Grab a bag out of the freezer and within minutes you will have that extra something to make your lunch or dinner a little better.   (BTW curried onions go very well with scrambled eggs.)

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Posted by on November 17, 2011 in Uncategorized


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Hello, I am privileged to be asked to guest-post here on Mom’s site…the topic is GAPS approved bread. Coconut flour and eggs are the main ingredients to make a successful GAPS bread (in fact, these coconut flour breads are the first breads that I ever have made with alternative flours that actually look like real bread!)

This is my favorite recipe and the one I always use…I tried one or two others in the beginning, but this one is quite versatile and tasty. I will give the foundational recipe and then hints for variations.

Zucchini Bread

3/4 cup shredded zucchini (can be raw or cooked)

8 eggs

1/4 butter (or any kind of GAPS approved oil- lard is great)

2 tablespoons honey

1 teaspoon vanilla

1 1/2 teaspoon cinnamon

1/2 teaspoon salt

3/4 cup coconut flour

I usually start with the eggs, mixing them well; then I add everything else, starting with the butter and working down the list from there. Once all that stuff is stirred in I add the zucchini, then the coconut flour. (In the original recipe, it said to pre-mix the baking powder and flour–I skip that step.)  If you’d like you can add in 1/2 cup of walnuts.  Bake for 1 hour at 350*. (I usually start checking on them at 45 minutes–sometimes they are done.) To check doneness, poke with a knife as you would with a cake–when it comes out clean it is done. (I’ve had a few loaves that passed the knife-test but where still kind of squishy–I tossed them back in the oven for 5-10 minutes and that did the trick.)

To make a variation of the Zucchini , you can use grated beets (raw or cooked), or winter squash of any variety (I steam it enough that it’ll mash). Personally, I like the beet bread a lot. But probably everybody’s favorite variation is the Chocolate Beet Bread (or cake). To make this you follow the above recipe, using beets instead of zucchini, and adding extra honey. (That’s a total of 3/8 cup according to my recipe–if that’s not sweet enough you can add more to taste.)  Add 1/4 cup of cocoa powder (more or less depending on how dark you like your chocolate:))

One more interesting note…line your bread pans with greased parchment paper. Once the bread is done, all you have to do is pull the parchment paper out of the pan and then move the bread from the paper to the cooling rack. If you don’t use parchment paper, the bread tends to stick in the pan.

~~Racheal from

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Posted by on November 16, 2011 in Uncategorized


Turnips–Okay/Not Okay


Replacing Potatoes with Turnips

Well, it is November and this is the time of year that turnips coming out of the garden are best.  With three rows to harvest, it is probably why I decided to write about them today.  The official GAPS list have them on the avoid list.  On the SCD forum we find the following

In the most recent printing of BTVC (Ninth Printing – May 2002), turnips
were moved from the ‘allowed’ list to the ‘not allowed’ list. Many new
SCD™ers found they were having trouble with turnips, in part because they
are quite fibrous, and because they contain inulin. For those that are
eating them and doing fine, they may continue. For those who are just
beginning the diet, they should wait until their symptoms are in remission
before introducing turnips, and then only with great care.
For those who have been on the diet for some time, and begin to find they
are having problems, if turnips are part of their repertoire, they should
be removed.

So the bottom line is that if they bother you then don’t eat them.  My family has had no problem with them so we enjoy them.  They allow us another vegetable and can be consumed much like potatoes.  Yesterday I put some in a beef stew with some carrots and while it didn’t have that decisive potatoe flavor the mind would think potatoes and some times  that can be helpful on a restrictive diet. 

I also have been frying them lately.  Like with other things I change from season to season and from year to year…I think this year, the fried turnips are my favorite.   So for this post I am going to share the simple fried turnip recipe that I have been making.

I always peel  my turnips.  Some people do not but I have found that peeling them helps remove most of that “turnippy flavor” (that I do find offensive).   If you are going to make curry or boiled turnip it is adviseable to drain off the water which can also contain a strong turnip flavor.

I have fried turnips crisp in flat disks but most of the time I just toss a pile of fries into some hot oil and it comes out more scrambled . (More like a scalloped potatoe minus the cheese)  They do fry up nicely but I hate standing around frying up nice little crisp things. (Too time consuming for me.)   I usually sprinkle them generously with salt, some black pepper, a lot of paparika, and for fun I squeeze in a clove or two of garlic (or add garlic powder). This gives them that seasoned fried potatoe flavor that I am fond of.  (The spice and herb combination is really endless with this food group)  This recipe is fast and easy.

Seasoned Fried Turnips

I found a recipe to toss the fries in oil and then place them in the oven to make oven fries.  I have not tried that yet but I plan to later on.

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Posted by on November 14, 2011 in Uncategorized


Mustard Honey Wings

Wow, what a day it has been!  We processed 18 chickens today and we are ready for a light and entertaining evening.  Tuesday night has become our family night.  We view very little tv but we are NCIS fans, possibly because these shows have a military connection or maybe just because the story lines are good. But mostly because we have a couple of grown children studying the art of scriptwriting and filmmaking. These two shows are a good study in what works.

Our family night has turned into a special evening to include out of the ordinary foods and a more relaxed snacking kind of meal. 

And since I had an extra chicken wing or two, I decided to make them this evening’s meal.   Since we had a tomato based lunch I didn’t want to do anything with tomatoes.  Nor did I have time to marinade the wings…So I decided to make a mustard sauce.   I don’t think I can give you a recipe but I can tell you what I did. 

I took a bowl and scooped in a big clump of mustard, poured in some honey to just barely sweeten the mustard, poured in a little kefir whey, tossed in the following paparika, ground sage, ground rosemary, onion power, garlic powder, ground ginger, salt and pepper.  I stirred it all together, tasted it and decided it was just right.  Then I poured it over the wings, popped them in the oven at 350 and walked out of the kitchen.  

GAPS/SCD approved wings, a family night snack food and a glass of wine.  Thus we shall call it a day!!




Posted by on November 8, 2011 in Uncategorized


Quick and Easy Broth

Foundational to GAPS/SCD are the meat broths.   When an entire family is on the diet it can be a chore to keep up with the desired amount of broth.  During the introductory diet my family did away with our morning coffee and replaced it with a cup of broth tea.  Since then we have added back in our coffee but still have our cup of soup first.

There are several ways to approach this need for a continuous pot of stock.  One can make up large batches at a time and freeze or refrigerate it. (Stock with a good layer of fat on top will store in the refrigerator for several weeks.) The problem with freezing is that you have to thaw it in order to heat it up and some times we forget to put things out of the freezer… Storing it in the refrigerator takes up valuable space. Both of these are issues for me.  I usually make a fresh batch each night while I am sleeping. 

I load up my crock pot with frozen meat, bones, or whatever I am using at the time, add some water, toss in some salt and pepper and go off to bed.  By early morning the house begins to smell like soup and by the time everyone is rising, the first course to breakfast is piping hot and ready. (We eat eggs a bit later on in the morning.)  And most of the time what I cooked overnight is also our dinner and perhaps even our supper.  Three meals in one, that is my idea of easy meal prep.

Now, here is an unusual thing that I discovered. Meat bones can give you more than you might expect. When we cook anything with bones we pick the meat off and place the bones (skin and tissue) in a bag in the freezer.  When we get a bag of full of “used bones” we pile them in the crock pot and cover them with water.  This will result in a second pot of broth and surprisingly some times it comes out richer than the first batch. My oldest daughter speculates that something about the cooking and then freezing of the bones may break down their composition that allows for more nutrients to be released. Also because the frozen bones are often a mixture of different types of meats the flavor of the stock is enhanced.   So don’t just cook them and toss them away, save them for another day.

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Posted by on November 3, 2011 in Uncategorized


Overcoming Objections

I truly believe in the healing potential of these diets.  While many people are blogging about it, I personally think the more people talk the more others will hear about it and can work at helping their bodies recover.   The more information we can glean from one another the better chances of success.

GAPS/SCD can be very intimidating to consider for many reasons.  When I first approached my 18 year old daughter about this diet she flat out refused to consider it. This same daughter had been wheat free for several years and her reaction rather surprised me.  It wasn’t until the following year when her dad was looking poorly and feeling not so good that she reluctantly considered it and finally with prayer came to an agreeable position.  She had looked at the diet and saw it as restrictive taking away some of the staples of her life like rice and sweet potatoes.  This is a common objection for those considering the diet.  “What can I eat?!”

A second objection is time and effort spent in fixing all of the meals.  I want to encourage anyone that might consider these diets that you can make this work with less effort than you might think. We will touch on these from time to time. 

A third objection is the cost.  Yes, it can cost more but it does not have to break the bank.  Neither GAPS/SCD requires organic foods and while they may or may not be better for you the body can get what it needs nutritionally out of non-organic foods.  I do highly suggest grass-fed meats when and where you can afford them but if the cost is going to break the bank then it is better to do the diet with what you can afford than to not do the diet at all.

What can you eat, it takes too much time, and it is expensive are all legitimate concerns but in my opinion nothing to fear. Just step back, take a deep breath and take the first easy step of beginning to eliminate those items on the avoid food list while you introduce the hot broth/soups as a first course to a meal or as a hot snack.


Posted by on October 31, 2011 in Uncategorized


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