Registered Dietitian

Certified GAPS Practitioner

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Liver is a nutrient powerhouse, packed FULL of energy-producing vitamins and minerals. It is rich in fat-soluble vitamins (A, D, E, K), B vitamins like B12 and folate, and minerals such as iron and copper, which play an important part in detoxification.

A common misconception about liver is that it is toxic to eat since it acts as a filter for toxins the body. While liver does act to neutralize toxins, these toxins are not stored in the liver. Eating liver regularly actually supports the function of your liver by providing it with the nutrients that it needs.

The adrenal glands also greatly benefit from liver consumption due to its high cholesterol and B vitamin content. 

The problem....the taste. I recommend eating at least 4-6 ounces of liver a week for most folks (much more for those who are in the early stages of gut healing) but I often hear,  "I can't eat that! It tastes terrible." While liver by itself is challenging for most to eat, liver pâté is a great way to make it more palata...

Over the years I have tried many a homemade mayonnaise recipe but none have struck my fancy. This recipe is the most similar in taste to that of a store-bought mayonnaise. It is clean, flavorful, and easy to make, making it a win-win in our kitchen!

Ingredients:

1 whole egg + 1 egg yolk (room temperature)

1/2 tsp Celtic sea salt

1/4 tsp garlic powder

1 Tbls lemon juice

1/4 C Cold-pressed, Organic, Extra Virgin Olive Oil

1/2 C Melted Organic Butter

Mix olive oil and cooled, melted butter in a small bowl-set aside. Add first 5 ingredients to a wide mouth, quart-sized mason jar and blend with an immersion blender. Slowly add in butter mixture while blending. Once well-mixed, slowly pull up and out with the immersion blender. 

Note: Mayonnaise will thicken once refrigerated. This recipe typically stays fresh in the refrigerator for about 1 week.

This is a delicious GAPS/Paleo substitution for one of my all time Thanksgiving favorites, Sweet Potato Souffle. In fact, we love it so much that we end of making the soufflé (without the nuts) nearly weekly. The wonderful thing about this dish is that it freezes well and makes a nice cold traveling food also. We often do not cook the soufflé batter making it "Soufflé pudding". Both are yummy!

RECIPE:

For the soufflé:

3 cups pureed Winter Squash (my favorite is Candy Roaster, Buttercup, or Butternut)

3 Tbls melted, organic butter

2 Tbls raw honey

1 tsp Vanilla Extract

1/4 tsp Celtic salt

2 whole eggs

For the topping (optional):

2 cups chopped pecans

2 Tbls raw honey

1 pinches of Celtic Salt

Place pecans, honey, and salt in a medium skillet. Heat on medium heat for ~6 minutes, mixing often and being careful not to burn ingredients. Topping is done when ingredients are caramelized. Set skillet aside. 

Separate egg yolks from the egg whites. Whip egg whites until fluffy and set aside. Mix all of the in...

One of the most frequent questions I am asked with the GAPS Diet is how to make meat stock. A lot of people want to make it but get overwhelmed in the details. So here it is... Simple directions for making bona fide gaps meat stock.

With GAPS Meat Stock is it is important to use fresh bones with some raw meat still on the bone. This, along with a short-cook time, ensures the nutrients needed to heal and reseal the gut lining.

Follow the instructions below using a whole, preferably organic, pastured chicken (remove breasts and cut up carcass), grass-fed beef bones (use a mixture of marrow and joint bones with a shank bone), or wild-caught fish (remove filets and use heads, bones, fins, and skins).

Pack the bones tightly in the bottom of a large stock pot. Fill with filtered water about an inch over the top of the bones. Add Celtic salt (about 1Tablespoon per 2-2.5 quarts). Add organic black peppercorns. Heat on high until water starts to boil. Once it comes to a boil, turn it down to a low...

Who doesn't love a delicious cookie that is also wholesome? These peanut butter cookies are Gaps and Paleo diet-friendly and are so easy to make. This recipe is also dairy-free for those who can't use milk products.

INGREDIENTS:

1 C blanched almond flour

1/2 tsp sea salt

1/2 tsp baking soda

2 medium, pastured eggs

1/3 c plus 1 Tbsp. raw honey

1 1/2 tsp vanilla

2 C organic peanut butter 

INSTRUCTIONS:

Preheat oven to 350*F.

Mix almond flour, sea salt, and baking soda in a small bowl and set aside.

Whisk eggs together.

Add honey, vanilla, and peanut butter to eggs and gently mix until smooth.

Add almond flour mixture to wet ingredients gradually until well-mixed.

Drop by rounded spoonful's on a baking sheet lined with parchment paper.

Press down gently on the tops of the cookies and round out edges.

Use a clean fork to make a cross-hatch design on the tops of cookies.

Cook in the preheated oven for 6 minutes and let cool.

Enjoy!

Cooking three meals a day is challenging, especially when meeting certain criteria as per the GAPS protocol. One way I manage less time in the kitchen is to cook extra of everything. Then, I take those extras and turn it into a completely different meal so that we don't feel like we are eating leftovers again and again. For example, Thursday's flank steak with red peppers, onions, and mushrooms became last night's fajita-less fajitas. I used the same steak but I covered it in salsa and baked it. Then, I paired the steak with onions, orange bell peppers, and guacamole (which was delicious I might add). I also used the same steak to make sandwiches for my husband to take to work. So essentially, I got three meals out of one main ingredient. Love that! What are some of your tricks of the trade that allow you to spend less time in the kitchen? 

Making ghee is easy and fun! No need to be intimidated. Although I have to admit, I let my fear of failure keep me from trying it far too long. What is ghee exactly, you ask? It's nothing more than clarified butter or pure milkfat as the solids and water have been removed. Ghee has a delicious nutty flavor and a beautiful golden, caramel color. It is a nice alternative to cooking with butter as it has a much higher smoke point and is much less likely to burn. Dr. Natasha Campbell-McBride, author of GAPS TM Gut and Psychology Syndrome, says that ghee, along with butter provides important fatty acids and other valuable nutrients and should not be omitted from the diet unless there is a true allergy to dairy. Since the milk solids are removed, ghee does not contain casein or lactose which typically causes reactions for those who have a problem with dairy. Therefore, ghee is very well tolerated by most people.

What you will need:

1.5 lbs unsalted, organic, grass-fed butter...

December 28, 2017

Hello, ALL! Welcome to Nutrapothica, where FOOD IS MEDICINE! Thank you so much for your support! The making of Nutrapothica has been a long term dream of mine and I am so excited to be able to share my love for real food and nutrition all in one spot. My hope is to bring you current, up-to-date knowledge of nutrition and wellness, as well as whole food recipes foundationally supported by but not limited to the GAPS TM(Gut and Psychology Syndrome) Nutritional Protocol. Thank you again for joining me!

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Health Disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction.