GAPS Diet Sandwich Bread

It is hard to believe that I have been on the GAPS for just over 5 months and in that period of time I have not eaten any bread. I have thought about it a few times but I never really got around to baking any.  The GAPS diet bread recipes all use between 8-10 eggs and I always shied away from using that many eggs in one recipe.

But yesterday, as there was a impending hurricane, I questioned what I would eat should the power go out.  The GAPS diet is not exactly conducive to eating your typical non-perishable foods. So I decided to that instead of running out to the store to stock up like everyone else - I would do some cooking so that I had prepared food on hand should the power go out (hopefully it won't - I have a lot of money in that freezer!!)

My recipe was based off of the one over at Nourished and Nurtured - click here for that recipe.


The flavor of the bread was very good and the texture reminds me of Food for Life GF Brown Rice Bread.  I won't say it is as good as some of the gluten free breads I have eaten - granted those did have starch to make them lighter, but for a first try it was good.

GAPS Diet Sandwich Bread
2/3 cup coconut flour
3/4 cup almond flour
1/2 cup (one stick) butter
8 eggs
1 date
1.5 tsp apple cider vinegar
3/4 tsp Celtic sea salt
3/4 tsp baking soda

Add coconut and almond flour to bowl along with salt and baking soda. Mix in eggs, vinegar, 1 date and 1 stick of melted butter into the flour mixture using an immersion blender.  If you do not have an immersion blender sift the coconut flour otherwise you will have lumps in your batter.  The batter should be like thick cake batter.

Pour into a greased loaf pan and bake at 300 degrees for 50-60 minutes.  Once cooled, remove from pan, slice and store in freezer or the refrigerator.

The Soup We've Been Waiting For!

A long time back I came across this post by Monica at the simply being well blog and I filed it away in my mind. I was really impressed with how excited she was about this soup, but I really didn't know how to go about sourcing oxtail. A few weekends ago I ordered "soup bones" from the farmer where we buy our meat and she gave me oxtail. So it was obviously a sign from the universe!

I would just like to share that both my children say something along the lines of "Yum. Yum. Yummy!" as they slurp this soup up! Coming from children who used to scream, "This tastes like chicken feet!" not in a complimentary way, a triple yum followed by slurping speaks highly of this soup.

I did not follow Monica's technique or recipe exactly, because I didn't want the meat to cook for 20 hours. That just seemed like it would be too long. So I searched around and found this post from the Cheeselave blog and then this is what I did:

My Version of Oxtail Soup

First make the Stock

1.6 pounds oxtail
3 carrots, washed and chopped
1 onion, chopped
peppercorns, lightly crushed

In some tallow, brown the oxtail on all sides. Then add the vegetables, peppercorns and water to cover and bring to a boil. Skim stock, then reduce heat to a simmer and simmer for 12 hours. At this point I removed the bones/meat and pulled the meat from the bone. Tossed the bones back in and let them continue to simmer for another 8 or so hours.

Now for the Soup

I chose to make a very-thick-with-vegetable soup so you could adjust this for your preference.

5 carrots, washed and sliced in my food processor
2 onions, also sliced thin in the food processor
1/2 of a small green cabbage, finely shredded (by hand)
two big handfuls of yellow wax beans, chopped in to bite size pieces
2 - 3 quarts of oxtail stock
All the meat, fat, soft parts from the oxtail, chopped into very small pieces
a nice knob of ginger, sliced in the food processor (this makes it easy to take out of the girls soup)
5 leaves of chard, destemmed and chopped
one bunch of parsley, chopped
Himalayan salt to taste
tallow or some other fat for cooking

Put the carrots, onions, cabbage and wax beans in your soup pot with some melted tallow. Cover and let those start to cook. After the vegetables are becoming tender, add the stock and bring to a simmer. Add the ginger, chard and parsley closer to the end, so they can just wilt into the soup. Add the meat to warm through and season with salt.

When you serve, be sure to add some extra fat to your bowl! Enjoy!

Tasting notes: This soup has a sweet flavor to it and the meat is tender, despite having simmered for 12 hours. In my next batch I will try leaving the meat in for the full 20 hours just to see how it turns out  I used my dutch oven to brown the oxtail and make the stock and soup and I think I put too much water in so didn't get the gel in the stock as I would have liked. I am going to try again. And soon!

Apricot Energy Bars

The other weekend I was down in DC visiting my friend, Allison and while we were in a coffee shop she pointed out some gluten free baked goods from a 'paleo' inspired local bakery that she thought I might be able to eat on the GAPS diet.  At first I figured that I probably couldn't because they were using agave nectar as a sweetener. But the bar Allison usually gets didn't have any sugar in it, just fruit, nuts, eggs, and vanilla and she was right, I could eat them. So I bought one for the bus ride back to NYC.  After 2 hours of driving I opened up the package and took a bite.  At first I thought I might have bought the wrong bar because it tasted bread-like and the ingredients on the package didn't sound like it would result in a bread-like texture. Allison and I determined later that it must be the eggs that created that texture.  Since I really liked the bar I decided I would try to recreate it myself.  The original recipe had raisins and coconut and no almonds, but I like my version and think there is a lot of room for variety with different nuts and spices.



Apricot Energy Bars
1 cup organic apricots
1 cup organic raw pecans
1 cup organic raw almonds
2 large eggs
1 tablespoon organic vanilla extract
1/4 teaspoon sea salt
1/2 teaspoon cinnamon

Pulse the apricots in a food processor until they are relatively small pieces. Add pecans and almonds and pulse again until the nuts are chopped. Add eggs, vanilla, salt and cinnamon and mix until the dough comes into a ball. Spread mixture into an 8x8 pan and bake for 25 minutes at 350 degrees.

Layers

Now that we have been following the GAPS protocol for a bit more than five months, I am starting to get some other clues as to other elements that are effecting well-being around here.

Histamines - could these be an issue for L? I notice that when she eats improperly fermented foods (like Bubbies sauerkraut) she will sometimes get a rash wherever the liquid touches her skin/ Rubbing sardines on her arm created a rash that lasted a week (fish are high in histamines). When she had an skin prick allergy test the control spot - histamine - was the one that had the highest reaction. It created a satellite of hives down her back. In short what I have learned about histamines is that they are present in most foods, but some foods are higher than others. I thought this article did a thorough review  but I still need to understand this better and what, if anything, I can do about it while on GAPS.


Oxalates - could these be an issue for N? We notice symptoms of UTI's without an actual infection. Been testing certain foods by taking them out and adding them back in to her diet - like carrots are high in oxalates - and seeing if her complaints change. Here is some info on low-oxalate diet and a post by another person following the GAPS protocol on oxalates.

I think the symptoms people who have issues for histamines and oxalates are interesting to compare!


Candida - Yes, we have it. Confirmed via testing for the girls. No doubt that it is effecting all of us. This will involve dietary changes - less fruit, if any, and no honey. I found this post on GAPS versus the Body Ecology diet to be very interesting. We likely will also use grapefruit seed extract as a treatment to help bring the levels of candida down as we work to regain normal gut flora.

So these are some of the layers we are uncovering around here. In the meantime, we are enjoying soup, upping our probiotic supplement and still enjoying fermented foods. Got some fat in the freezer that I need to render so we can add that to more of our meals. Been busy around here!

Farmers Market Tomatoes

On Tuesday I got home a little early from work and walked through the Borough Hall farmers market. I wasn't really planning on buying anything, but then I saw a huge basket of tomatoes with a sign saying that the entire basket was $12. Tomatoes typically go for about $2-2.50/lb so I knew I would be getting a good deal if I bought them. I didn't really realize how good of a deal I got until the woman running the stand dumped the tomatoes into cardboard box and I realized that the basket contained 25 lbs of tomatoes. Being me of course, I was so excited to get this amazing deal that I wasn't really thinking about the fact that, one, I was wearing a suit, two, I going to have to carry home a huge (and surprisingly heavy) box full of tomatoes about 8/10s of a mile back to my apartment and three, what I was actually going to do with all of these tomatoes.  Alex laughed when he saw them and said that a good deal could get me to buy anything - and well, he might just be right.

So what did I do with 25 lbs of tomatoes?  Most of them I deseeded, cooked, and froze in mason jars (about 8 quart mason jars worth of tomatoes are currently in my freezer).  I also made a huge pot of chili (just onions, ground beef, tomatoes, garlic and spices). I also ate a lot of tomatoes - on salad, with avocado and sauerkraut, with cooked with chicken and mushrooms.  I am proud to report I only had to toss about three tomatoes - which I think is pretty successful.  I am predicting a lot of tomato recipes in my future since I currently have no room in my freezer to freeze anything else!

GAPS Dehydrator Snacks

We've been experimenting lately with making some snacks in the dehydrator. I generally prefer to provide snacks that are not dried, as it can be hard keeping N hydrated and I do count the water in food toward her hydration. However making some snacks in the dehydrator has been really fun and gives us some healthy foods to enjoy, especially when we've been traveling.

One of the things that is great about dehydrating snacks is you don't really need a recipe, you can make the quantity you want, pop it in your dehydrator and wait a while. Test them as you go. Our dehydrator has a timer and a temperature control and I like drying at 105 degrees or less to retain enzymes.

Some favorites so far:

Kale Chips
You can use any kale but I like using the curly variety as it holds the oil and flavorings and seems to dry better as it is lifted off the drying sheets. We wash the kale, then tear it in to pieces, stems removed and spin dry in the salad spinner. (Save the "scraps" for juicing if you want.) In a large bowl add olive or coconut oil and season to your taste. Give the kale a nice massage so you get the oil and seasonings all over. I use about three tablespoons oil for about three bunches of kale. Sea salt is a classic flavor, but we have also tried curry powder with coconut oil for a change - yum! Place into the dehydrator at 105 for 6 -12 hours or until done.

Butternut Squash Chips
We have tried butternut squash and summer squash in the dehydrator using this recipe.
The butternut one are ...hmmm.... buttery and very rich. The summer squash was more mild and N especially liked them.

Onion Rings
I sliced up some onions and seasoned them and popped them in. Tested them along the way. They didn't come out crispy and the flavor got stronger. I liked them in soup and on salad and N really liked them and ate them from a bowl.

Apple Rings
The girls and I just made them and they are fun and taste great. Again 105 temp and put them in for about 12 hours.

Crackers
We've made crackers from vegetable pulp and those were ok (I made up the recipe and didn't use Em's!) and have also made these seed crackers using a blend of sunflower and pumpkin seeds since we don't use sesame here yet. They were great!

Crispy Seeds and Nuts
You must soak seeds and nuts before eating them to increase digestibility and decrease the anti-nutrients in seeds and nuts (google for phytates). Soaking and then dehydrating them makes the taste so great! We generally soak 12-24 hours, covered with spring water with a teaspoon or more of sea salt (depends on how big of a bowl of seeds or nuts), covered with a towel. Then drain and rinse well and dehydrate at 105 for 24 hours. The time it takes to make these, though hands off, surely makes one appreciate this snack. I give the seeds out in small portions. The nuts are for Chris.

Jerky
This is the snack - that's why I saved it way down here at the bottom - so you'll be sure to go make it! We followed this recipe but I suggest increasing both the sea salt and the seasonings. I don't mind flavor! However, the girls gobble, gobble, gobble it up. We used two pounds grass finished ground beef and used the seasonings in the recipe following her measurements (which are for three pounds of beef). I am sure this would also be great with turkey, but we want a higher fat content. I wonder how lamb would be?

There are recipes for using a roast, like this one, but I think the ground meat is easier to get to an even thickness.

Enjoy!

Our First Illness While on GAPS

We are having our first real illnesses while on GAPS. L started a cold on Friday, which after a bowl of soup took a three-day hiatus and started again today. N started with congestion on Sunday, after our weekend camping trip. No doubt the mountain air, which was fresh but also filled with dust, campfire smoke and likely some sort of pollen, contributed to it. She is following her typical pattern of congestion, followed by not enough nose-blowing which leads to an asthma attack. She literally can't catch her breath. It's painful to witness and gives me flash backs to my childhood asthma experiences. She also runs a fever.

So last night at midnight I discovered that her inhaler expired in July. But Albuterol for her nebulizer is good until December so she basically had a treatment every two hours through the night - which is too much to not be seen by a doctor.

So we visited our Osteopath today. It's hard to explain how it works, but it helps N a lot to get a treatment from her. She has by far given me the best advice for managing these respiratory/asthma situations of all the doctors we've seen. She advises taking magnesium because it helps relax the whole system, including the lungs, Espom salt baths (more mag), a homeopathic remedy called Pulsatilla, rubbing small circles on the upper back/shoulder blades, lots of liquids. Today she also recommended garlic-mullein oil drops for the ears. N spent almost the entire day on the couch reading, doing a puzzle, being read to and having a few more sessions with the nebulizer.

On the plus side, both children got probiotic foods, broth, fats, and juice into their systems today as well as TWO detox baths(one at 5 am and the other a 6:30 pm) - oh - and so did I! I told L that the cold butternut squash soup I was spooning to her was ice cream and she ate it, though when I served it warm earlier in the day as soup she told me she did not like it. Good thing I worked in sales and marketing for so many years!

I am hopeful that tonight will bring easy rest for all of us and that more healing foods will be consumed tomorrow. This is N's first respiratory illness since March and that is an amazing stretch of time for her.

Garlic-mullein oil is great for ear infections, congestion in the ear/nose/throat and you can make it yourself (or buy it). So since cold season is coming, here's a GAPS friendly health care recipe, which if you make simply from garlic you could also use as a nice garlic flavored oil for eating. Find dried mullein in a bulk herbs section at your local herb supply store or online.

This is from Aviva Jill Romm's book, Naturally Healthy Babies and Children, a wonderful resource for health via herbal remedies and nutrition. It is a great way to learn more about herbs and how to use them in infusions, tinctures and more.

Garlic-Mullein Oil

Makes one pint - so make less if you don't need that much

1 whole bulb finely chopped fresh garlic
1 ounce dried mullein flowers
1 pint olive oil

Today I used about 5 cloves of garlic, a scoop of mullein and a 1/3 cup olive oil.

Slow method: Place all ingredients in a pint-sized jar, stir, cover and place in sunlight for one week. Strain into a clean jar, cover and store in refrigerator for up to two years.

Need it soon: Place all ingredients in a small pot, simmer very gently for 30 minutes being careful not to brown the garlic. Strain and store.

To use: Place 3 to 7 drops in each ear 2-4 times per day and do a gentle massage. I like to have the girls lay down on their sides for this. I also warm the oil by holding a lit match under the spoon or dropper for 1-2 seconds. The warm oil feels really nice. The garlic is antimicrobial and works on both bacterial and viral infections. The mullein is an analgesic, so is a gentle pain reliever. Plus you smell like garlic bread and that is always a treat!

Happy Golden Birthday, Natalie!

Happy birthday to my amazing seven(!) year-old! This child has taught me so much about who I am and who I want to be - she's the gift that transformed my life. She has a strong and sweet personality - curious and persistent and full of creative ideas. She can be shy and tentative at times too. Almost daily she writes me a love note, I am a lucky mama!

We recently celebrated Natalie's golden birthday and what a fun celebration it was! We started a few weeks in advance by reading Isabel Wyatt's Seven Year Wonder Book and I loved hearing N's intake of breath when we read the chapter (first thing birthday morning) where the main character turns seven. This book is very sweet and full of fantastic stories, which we really enjoyed and will read again! It really set the stage for the joys of being seven.

On N's birthday, she woke covered in gold sparkles! They are still evident in her hairline, despite repeated swims and baths. (Found a lot under the bed too!) There were some magic gifts from the fairies and the friendly dragon who visits our home, gifts from us, and a bouncy house! Both girls had been adamant that a bouncy house was going to appear for their birthdays, so we thought since a golden birthday comes but once a bouncy house would be fun. And it was.

We had a lovely family celebration with N's requested dinner of rabbit and squash and used the coconut cake and frosting recipe with some new changes, inspired by this recipe. We liked it even better this time! I used about a half cup extra coconut milk and I did use the 1/2 tsp of baking soda, as well as added 2 tsp of apple cider vinegar. The ACV is a tip I learned from a sugar free cookbook for providing some lift without egg whites. This cake had a bit more moisture than L's, but was still nice and dense.

I used the same frosting recipe as L's and colored it a nice golden yellow using the juice of a golden beet and a bit of turmeric. I also added in the zest of half a lemon and that was really lovely. A hint about the frosting is that it doesn't spread like buttercream  I worked with it like one probably does with fondant. I patted out pieces and smoothed them on. The frosting requires refrigeration and creates quite a solid layer!

We celebrated further with a party with friends, serving all GAPS foods we could think of that were golden-hued - yellow peppers, tomatoes, grapes, carrots - there were even golden eggs laid by N's hen (my first knitting project - I woke in the night and finished her as a gift for Natalie - she is purple with gold tail feathers, stuffed with golden wool and lays gold eggs of course!). Both L and N ate some egg white that day and seemed to have no issues. I wasn't anticipating introducing egg white that way to L, so watched carefully for the week and noticed nothing amiss. We will likely introduce eggs whites to her in the proper way at some point this fall. But I digress....we also had mango coconut ice-cream courtesy of the Vitamix. To serve four: blend 1/4 cup coconut milk (or milk of choice) and 2 cups frozen fruit and serve! What a nice easy treat that is. Birthday picture at some point! :)