Cook the beetroot by 
steaming until a knife goes through easily. Alternatively you can buy* 
already cooked beetroots (in water, not in vinegar!). Grate the beetroot through a coarse grater. In the food processor chop together the walnuts, 
garlic and prunes. Mix well with the grated beetroot. Add salt, mayonnaise 
and mix. Enjoy with meats and vegetables. Tuna salad 
200g canned tuna in its own juice or water 
1 large  onion 
2 large carrots 
2 hard-boiled eggs 
mayonnaise 
Drain the tuna and mash with a fork. Chop the onion finely. Cook the car­
rots. Peel and chop the hard-boiled eggs. On a flat dish put a layer of tuna (use half the tuna) and top it up with 
half of the chopped onion. Cover with mayonnaise. Grate one carrot on top 
and cover with mayonnaise. Make a layer of one chopped hard-boiled egg 
and cover with mayonnaise. Repeat with the same layers of tuna, onion, 
carrot and egg. Decorate on the top with some dill or parsley. Make sure 
that every layer is well covered with mayonnaise. Salad with cabbage and apple 
loog of white cabbage 
i large apple 
'h cup of home-made yoghurt or cremefraiche 
1 teaspoon of honey 
a pinch of salt 
2 table-spoons of raisins 
Grate the cabbage. Peel, core and grate the apple. Slightly fry the raisins in 
butter to make them soft. Mix honey and salt with yoghurt. Mix all ingredi­
ents together. Salad with tomatoes and cucumber 
2 tomatoes 
% or a long cucumber 
i stick of celery 
spring onion 
dill or parsley 
salt Cut cucumbers into lU cm thick slices. Cut tomato into mouth-size pieces 
and slice the celery into small pieces. Sprinkle with salt. Chop the spring 
onions, dill and parsley. Mix all ingredients and dress with cold pressed 
olive oil. Russian salad 
lh long cucumber 
1 large carrot cooked (steamed) 
loog cooked meat or sausages (leftovers are good) 
1 onion 
2 hard-boiled eggs 
2 tablespoons of sauerkraut (optional) 
fresh dill and/or parsley 
'Is teaspoon salt 
mayonnaise 
yoghurt or cr&mefraiche 
Cut cucumber and carrot into small cubes. Cut the meat and/or sausages 
into small cubes. Finely chop the onion. Peel and cut the eggs into small 
cubes. Finely chop dill and parsley. In a separate pot mix mayonnaise and 
yoghurt in equal proportions and add salt Mix all ingredients together. Carrot salad 
i large carrot 
i tablespoon of raisins 
i tablespoon of coarsely chopped walnuts 
yoghurt 
Slightly fry the raisins in butter to make them soft. Finely grate the carrot. Mix the carrot, raisins, walnuts and yoghurt. 3. Soups 
I strongly recommend to making your soups based on a home-made meat \ 
stock. Meat stock aids digestion and has been known for centuries as a!J 
healing folk remedy for the digestive tract. Also home-made meat stock is ; 
extremely nourishing, it is full of minerals, vitamins, amino-acids andl various other nutrients in a very bio-available form. Do not use commer­
cially available soup stock granules or bouillon cubes, they are highly 
processed and are full of detrimental ingredients. Once you have made your meat stock, it can be frozen or it will keep well 
in a refrigerator for at least a week. You can make soups, gravies and stews 
with this meat stock or warm up a cup of it to give your GAPS patient as a 
drink with meals or between meals. If you make sure that you always have 
some meat stock in your fridge, you will find that it is very easy and quick to 
make nourishing meals for your GAPS child or adult and the rest of the 
family. You need meat and bones to make a good meat stock. Beef, lamb, pork, 
game, poultry and fish are all highly suitable and will make stocks with dif­
ferent flavours and different nutritional compositions. So, make sure that 
you alternate between different meats to provide a whole spectrum of 
nourishment. Bones and joints are particularly important as they enrich 
the stock with the kind of nourishing substances which meat alone cannot 
provide. In fact it can be very inexpensive to make a good quality meat 
stock as you use the parts of the animal which butchers usually give away 
almost free. The meat and bones can be fresh or frozen and there is no 
need to defrost them prior to cooking. Apart from bones and meat all you 
need is a large pot full of water and a bit of salt and pepper. How to make a meat stock 
Lamb, pork, beef or game 
Put the joints, bones and meat into a large pot, add 5-10 pepper corns, add 
salt to taste and fill it up with water. Heat up to a boiling point. Cover the 
pan, reduce the heat to a minimum and simmer for 3 hours at least. The 
longer you cook the meat and bones, the more they will "give out" to the 
stock and the more nourishing the stock will be. Take the bones and meat 
out and pour the stock through a sieve into a separate pan to remove any 
small bones and pepper corns. Chicken stock 
Put a whole or half a chicken into a large pot, fill it up with water, add salt 
and heat it up to boiling point. Simmer for 1V2-2 hours. Take the chicken out 
and put the stock through a sieve. Keep in the refrigerator. The chicken, 
cooked this way is delicious and can be served for dinner with vegetables 
and a hot cup of your freshly made chicken stock. Fish stock 
To make a good fish stock you need bones, fins, skins and heads of the fish, 
not the meat. So buy your fish whole, cut the meat off to cook as a separate 
meal and use the rest of the fish to make your fish stock. Your fishmonger 
can do all the trimming for you. Put the heads, bones, fins and skin of the 
fish into a large pan, add 8-10 pepper corns and fill the pan with water. Bring up to boil, reduce the heat to a minimum and simmer for i-i7 2 hours. Add salt to taste at the end of cooking. Take the fish out and sieve the stock. Take the meat off the fish skeleton to use for soup making. The basic soup recipe 
To make a soup bring some of your home-made meat stock to the boil, add 
chopped or sliced vegetables and simmer for another 20-25 minutes. You 
can choose any combination of available vegetables: onion, cabbage, 
carrot, broccoli, cauliflower, pumpkin, courgettes, marrow, squash, leeks, 
etc. If you are planning to blend your soup, then you can cut vegetables 
roughly into any size pieces. If you prefer to have your soup without blend­
ing, then make sure that you cut or dice your vegetables into nice small 
pieces before cooking. If your meat stock was made with lamb, pork or 
beef you can add a handful of dried French or Italian mushrooms for a 
wonderful flavour. It is customary to crush the dried mushrooms by 
hand before adding to the soup. At the end of cooking add 1-2 table spoon­
fuls of chopped garlic, bring to the boil and turn the heat off. Blend with 
a soup blender until smooth unless you planned to have it without 
blending. You can serve your soup with any combination of the following: 
• some chopped parsley, coriander or dill 
• hard-boiled egg cut into pieces 
• a spoonful of your home-made goat's yoghurt or creme fraiche 
• cooked meat cut into small pieces 
• red onion cut into very small pieces 
• spring onion cut into small pieces 
• a spoonful of cooked and ground liver 
From this basic recipe you can improvise and develop your own recipes. Here I will just provide a few ideas. A spring nettle soup 
i'L I of home-made meat stock 
large bunch of spring nettles 
2 tablespoons of dried French of Italian mushrooms 
1 medium onion 
1 medium carrot 
2 courgettes or 7, of a marrow or squash 
4 eggs, hard boiled 
Young shoots of stinging nettles appearing in spring are full of wonderful 
nourishment. They are high in iron, magnesium, copper, zinc, vitamin C, 
carotenoids and other useful substances. For this recipe collect a large 
bunch of spring nettles. You will have to wear gloves and a long-sleeved 
shirt to do this. Rinse the nettles and shake the excess water off. Using scis­
sors cut the leaves and tender shoots of the nettles into small pieces dis­
carding the hard stems. Reserve for the recipe. Cut the marrow, squash or courgettes into small cubes, thinly slice the 
carrot and chop the onion. Bring the home-made meat stock to a boil. Add 
all the vegetables and the French or Italian dried mushrooms, crumbling 
them with your hands before adding to the meat stock. Simmer under a 
tight lid for 15-20 minutes. Add your prepared nettles, mix and immedi­
ately take off the heat. Serve with 1-2 tablespoons of hard-boiled egg cut 
into small pieces and a spoonful of home-made yoghurt (if well tolerated). Russian Borsch 
tit I of home-made meat stock 
1 medium onion finely chopped 
1 medium carrot finely sliced 
'U of medium-size white cabbage finely sliced 
2 medium-size beetroots or4 small beetroots raw or cooked 
3 cloves of garlic 
1 finely chopped tomato 
If the beetroot is cooked (in water, not in vinegar): 
Bring the meat stock to boil and add the onion, carrot and cabbage. Cover 
and simmer for 20 minutes. In the meantime slice the cooked beetroots 
into long thin strips. Add into the soup, mix well and simmer for another 5 
minutes. Take off the heat. Crush the 3 cloves of garlic and add to the soup together with the chopped tomato. Serve with a large spoon of creme 
fraiche or home-made yoghurt (if well tolerated) and some chopped pars­
ley and/or a thick slice of hard-boiled egg. If the beetroot is raw: 
Wash and peel the beetroot. Slice into long thin strips by hand or using 
your food processor. Bring the meat stock to boil and add the beetroot. Simmer for 10-15 minutes, then add the rest of the vegetables (onion, carrot 
and cabbage). Simmer for further 20 minutes or until the cabbage is 
cooked. Take off the heat. Crush the 3 cloves of garlic and add to the soup 
together with the chopped tomato. Serve with a large spoon of creme 
fraiche or home-made yoghurt (if well tolerated), some chopped parsley 
and/or a thick slice of hard-boiled egg. Fish soup 
11 of home-made fish stock 
1 large onion finely chopped 
1 carrot thinly sliced 
1 courgette or an equivalent amount of marrow or squash, cut into small cubes 
Bring the fish stock to boil and add the onion, carrot and squash, marrow 
or courgettes. Simmer under a lid for 10-15 minutes and take off the heat. Add the cooked fish meat which you took off the bones when you made the 
fish stock. Serve with a spoonful of home-made yoghurt (if well tolerated) 
and/or with a hard-boiled egg (sliced or chopped). If there is no meat left on the bones you can use the meat (skinless and 
boneless) of any available fish. Cut the meat into small cubes and add into 
the boiling fish stock at the same time as vegetables. Meatball soup 
400 g of minced meat (mixture of pork and beef is best) 
1 large onion finely chopped 
1 large carrot thinly sliced 
1 cup winter squash or courgette cut into small cubes 
1 cup of finely chopped cabbage (optional) 
2 tablespoons of chopped garlic 
In a pan bring 2 litres of water up to boil. Add salt and cayenne pepper to 
taste. With your hands shape meatballs about 2 cm in diameter and add them, 
one at a time, into the boiling water. Cover and simmer on low heat for 30 
minutes. Add all the vegetables apart from garlic, cover and simmer for 
another 20 minutes. Add the garlic and switch the heat off. Let it sit for 5-10 
minutes then add 2-3 tablespoons of sauerkraut. Serve with a spoonful of 
home-made yoghurt and finely chopped dill. lite beautiful winter squash soup 
tiL I of home-made meat stock (turkey or chicken stock work 
best for this recipe) 
1 leak, washed and sliced 
broccoli, 3-4 medium sized rosettes 
1 medium-size carrot, sliced 
Va of a medium size buttercup squash ora'h of butternut 
squash or any winter squash with sweet orange flesh 
3 garlic cloves peeled 
Peel and de-seed the squash, cut it into chunks. Wash and cut into pieces 
all the vegetables. Put them into your soup pan, add the meat stock and 
bring to boil. Reduce the heat to a minimum, cover with the lid and simmer 
for about 30 minutes. Blend with a soup blender. If your family is at the 
stage of tolerating home-made goat's yoghurt, then add lh a cup into the 
soup. Serve warm. It is particularly soothing if the child has a tummy ache 
or diarrhoea. Meat jelly 
pig trotters (2-4) 
1 large carrot 
garlic 
salt and black peppercorns 
Put pig trotters into a large pan, fill it up with water, add salt and a tea­
spoon of black peppercorns. Bring up to boil, reduce heat to a minimum, 
cover with a lid and let it simmer for 3 hours. In the meantime cook a large carrot by steaming, cool it down and cut 
into thin slices. You can cut it into decorative slices if you have the tools for 
doing that. When the meat stock is ready take the pig trotters out and pour the stock through a sieve into a separate pan. Let the trotters cool down completely. Take all the meats (including the skin and other soft tissues) from the pig 
trotters, completely stripping the bones. Cut the meat into small pieces. In a large deep tray lay the pieces of meat, the carrot pieces and thin slices 
of garlic. You can add more or less garlic to your family's taste. Pour the meat 
stock to fill the tray to 3L Place it in the refrigerator for the jelly to set. You can 
also set this jelly in different jelly shapes and dishes as individual servings. This dish is wonderful to have on a hot summer's day. It contains a lot of 
nourishing substances, including gelatine, glucosamine, glycoproteins, 
phospholipids and others and is considered to be a folk remedy for 
digestive problems. 4. Fats for cooking 
Cooking (roasting, frying, etc.) should be done with fully saturated fats, 
because these fats do not alter their chemical structure when heated. These fats are: pork dripping, goose fat, duck fat, natural lard, lamb fat, 
coconut oil, butter and ghee. You can purchase many of these fats in shops. It is also easy to make many of these fats at home which has an advantage: 
you know exactly what is in it. For more information on this subject please 
look in the chapter: Fats: the good and the bad. Ghee 
Ghee is a clarified butter. It is traditionally used in many cultures around 
the world for cooking and baking. Butter can be used for cooking very 
effectively. However, small amounts of whey in the butter often burn. Also 
whey contains lactose and some milk proteins, which many GAPS patients 
have to avoid in the initial stages of the diet. Ghee on the other hand does 
not contain any whey, milk protein or lactose at all, just milk fat, and does 
not burn. Preheat your oven to around 6o-i20°C (250°F). Put a large block of 
organic, preferably unsalted butter into a metal dish or pan. Leave it in the 
oven for 45-60 minutes. Take it out and carefully pore the golden fat from 
the top (ghee), making sure that the white liquid at the bottom stays in the 
pan. Discard the white liquid. Keep in glass jars and refrigerate. Goose or duck fat 
Roast a goose or a duck in the oven in the usual way. Take the bird out and 
pour the fat through a cheese-cloth or a fine metal sieve. Keep in glass jars and refrigerate. Use for cooking meats and vegetables. These fats give a 
nice flavour to roasted vegetables in particular. Pork, lamb or beef fat (lard) 
You can collect these fats in much the same way as the duck and goose fats. You need any bits of fat from the animal. It is particularly good to use internal 
fat layer from the animal, which the butcher often gives away almost free. You will be amazed how much cooking fat you will collect from a fairly small 
piece. It is wise to use organic animals for this purpose, as fat is a natural 
body storage for various toxins. Investing in a small piece of organic fat once 
or twice a year will not cost you much and will last for many months. Roast the fat on a fairly low heat (i2o-i30°C) for 2-3 hours depending on 
the size of the piece. Pour the fat through the cheese-cloth or a fine metal 
sieve. Store in glass jars and refrigerate. Coconut  oil is very good for cooking. It contains largely saturated fats and 
hence does not change its chemical structure, when heated. However, 
make sure that you buy good quality natural coconut oil, as a lot of brands, 
sold in the west have been hydrogenated to increase shelf-life. 5. Main dishes 
An Italian meat casserole 
This is an alternative way of making an excellent meat stock as well as 
preparing a meal for the whole family. You can use any of the following: a 
leg or a shoulder of lamb, a joint of pork, a joint of beef, a pheasant, 2-4 
pigeons, 2 quails, a joint of venison, a whole chicken, turkey legs. You need 
a large casserole with a lid for this dish. Put your meat joint or a whole 
bird(s) into the casserole, add water to fill % of the casserole, add some salt, 
pepper corns, dried herbs to taste, bay leaves and a sprig of rosemary. Cover with the lid and put into the oven for 5-6 hours on low heat 
(125-140°C or 250°F). Add various vegetables 40-50 minutes before your 
dinner time into the casserole: rosettes of broccoli and cauliflower, whole 
peeled small red or white onions, Brussels sprouts and large pieces of 
carrots. When ready take the meat and vegetables out and serve to 
your family. Put the meat stock through a sieve and serve it in bouillon 
cups with the dinner. Meat stock left from this dinner will keep well in the 
refrigerator and can be used for making soups or warming up as a nourish­
ing drink. Stuffed peppers 
6 large peppers (a combination of green, red, yellow and orange) 
7* kg of minced meat (a mixture ofL pork and lL beef is best) 
2 medium-size carrots 
I large onion 
salt and pepper 
Grind the carrots and chop the onion. Mix them well together with the 
minced meat adding salt and pepper to taste. Cut off the tops of the peppers and take out the seeds. Fill the peppers 
with the mixture of the meat and vegetables. Place the stuffed peppers 
upright into a pan. You will need the correct size pan to fit all the peppers, 
so they stand upright and support each other. Add 3-4 cups of water to the 
bottom of the pan and cover it with the lid. Bring up to boil, reduce the heat 
to a minimum and simmer for an hour. Serve a pepper per person with a 
ladle of the stock from the bottom (best to serve in a soup bowl}. Put a 
tablespoon of your home-made yoghurt (if well tolerated) with a clove of 
crushed garlic mixed into it. Garnish with chopped parsley. Meatballs 
500g of minced meat (a mixture of pork and beef is best) 
1 large onion 
lh red pepper 
1 courgette 
2 tablespoons of chopped fresh garlic 
1 tablespoon tomato puree 
salt, pepper, 2-3 bay leaves 
To make the sauce cover the bottom of the pan with water 3-4 cm high. Mix 
into the water tomato paste, salt and pepper. Bring to boil. With your hands 
shape balls out of the mincemeat about 4 cm in diameter. Put the balls one 
at a time into the boiling sauce. Make sure that you use a large enough pan 
to fit all the balls in one layer. Cover with the lid and simmer on low heat for 
30 minutes. In the meantime prepare the vegetables. Finely chop the onion and red 
pepper. Cut the courgette into small cubes. Chop the garlic. After cooking the meatballs for 30 minutes add the chopped onion, 
pepper and courgette, mix with the sauce gently in order to preserve the shape of the meatballs. Cover and cook for another 25 minutes. Add the 
bay leaves and garlic. Cover and turn the heat off. Let it sit for 10 minutes 
before serving. Sprinkle with finely chopped coriander and serve with 
cooked vegetables. Meat cutlets 
5oog of minced pork 
5oog of minced beef or lamb 
1 large onion, finely chopped 
salt and pepper 
Mix all the ingredients well and make oval shaped cutlets. In a frying pan 
warm up some pork dripping (goose or duck fat) and fry the cutlets slightly 
on both sides. Place the cutlets into a greased baking tray add 7 2 a cup of 
water and bake in the oven for 40 minutes at 150-170*0 (300-350 oF). Serve 
with cooked vegetables and a salad. Fish cutlets 
2-3 fairly large freshwater or sea fish, a mixture of 
different fish works very well 
3-5 tablespoons of butter (ghee, goose fat, duck fat, 
pork dripping or coconut oil) 
1-2 cups of shredded coconut 
salt and pepper 
Cut all the meat off the fish, remove skin and large bones. Use the bones, 
heads and skin for making a very nourishing fish stock (recipe in the soup 
section). Alternatively you can buy fish fillets already without skin and 
large bones. In the food processor put the meat of the fish, one egg, butter, salt and 
pepper to your taste and grind it to make mince. If you have a meat mincer 
it will do the same job for you. With your hands make oval-shaped flat cut­
lets about 2 cm thick, roll them in shredded coconut and slightly fry them 
on both sides. Use coconut oil (or butter, ghee, pork dripping, lard, goose 
fat or duck fat) for frying. Move the cutlets into a large oven tray, greased 
with any of the mentioned fats. Add half a cup of water and put into pre­
heated oven. Bake for 20-30 minutes at iso°C (300T). Swedish Gravlax - the best way to eat fresh salmon 
skinless and boneless salmon fillet 
11 water at room temperature 
th tablespoons of salt 
1 tablespoon of honey 
fresh dill and coarsely ground black pepper 
The fish has to be very fresh. Cut the fish into 0.5cm thick slices and place 
in a dip tray (any baking tray will do). Sprinkle with finely chopped dill 
and black pepper. Dissolve the salt and the honey in the water to make 
a brine. Cover the fish with the brine and leave at room temperature for 
l-i'A hours. Pour the water out and serve the fish with some lettuce and 
mayonnaise. This dish works particularly well with wild salmon. Because the fish is 
not cooked all the essential fatty acids and other nutrients are preserved. Refrigerate and consume within two days. Baked beans or French Cassoulet 
soog white (navy) beans 
1 duck 
1 tablespoon cider vinegar 
1 teaspoon sea salt 
2 tablespoons tomato puree 
cayenne pepper and black pepper 
5-6 bay leaves, a sprig of rosemary, a teaspoon of thyme 
Soak the beans in water for 12-24 hours, drain, rinse well in cold water and 
drain again. Cut all the meat from the duck: the legs, wings, breasts and all the fat. Cut the meat into chunks and the fat into small pieces. The carcass of the 
duck and the giblets you can use for making meat stock later. In a large pan put 2 litres of water, cider vinegar, sea salt, tomato puree, a 
pinch of each cayenne pepper and black pepper, bay leaves, rosemary and 
thyme. Mix in the beans and the duck pieces (the meat and the fat). Cover 
the pan with a lid and put it into an oven. Cook at i2o°C (25o°F) for 4-5 
hours. Check occasionally. If the beans are getting dry, add more water. Serve hot. The baked beans left from this meal will keep in the fridge for 
a long time and can be served with other dishes. Casserole with turkey legs 
2 turkey legs 
11 of water 
l heaped tablespoon of tomato puree 
1 teaspoon of salt 
6-io pepper corns 
a pinch of cayenne pepper 
fresh or dried herbs: oregano, rosemary, bay leaves 
a combination of available vegetables: choose from carrots, winter squash, 
pumpkin, courgette, marrow, peeled small/medium onions, cauliflower, 
broccoli, peppers, aubergine and Brussels sprouts 
In a large oval casserole put the water, salt, tomato puree, pepper corns, 
cayenne pepper and herbs. Mix well. Put the turkey legs in. Brush the parts 
of the turkey legs, which are not covered with the water, with some goose 
fat (or duck fat, ghee, pork dripping or lard). Do not cover the casserole 
with the lid, leave it open. Cook in the oven at i5o°C (3oo°F) for 2-2*4 hours. About 5ominutes before the end of cooking add available vegetables, cut 
into large chunks. Mix them well into the sauce and leave cooking. When 
the vegetables are cooked so a sharp knife goes through them easily, take 
the casserole out. Serve the meat and the vegetables with some freshly 
chopped parsley and garlic. Liver pudding 
loog liver (calf or lamb) 
2 tablespoons of butter (or ghee, goose/duck fat) 
l medium-size onion 
salt 
parsley 
Soak the liver in water with some lemon juice or home-made yoghurt for a 
few hours to remove any bitter taste. You can also soak the liver in the 
liquid left from draining your home-made yoghurt. Wash the liver, dry with 
a paper towel and blend in the food processor into a pulp. Put through a 
sieve to remove any hard bits. Add salt, egg yolk, butter, finely chopped 
parsley and finely chopped onion. Whip the egg white stiff and fold into the 
mixture. Put the mixture into a suitable dish, cover with a sheet of baking paper and cook with steam. You can use a steamer or a large pan. To steam 
in a pan put some water at the bottom of the pan and place the dish in it. Make sure that you don't have too much water in the pan, so it does not get 
into the dish with the liver. Cover the pan with a lid and put it on the stove. Steam for about one hour. Serve with cooked vegetables or vegetable 
risotto. Liver in a clay pot 
loog liver (calf or lamb) 
loog lamb's hearts 
1 large onion 
10 dried prunes with stones 
i large pot of natural yoghurt or soured cream (you can useyourhome-
madeyoghurt or replace with lh cup of butter I ghee) 
a pinch of allspice, salt, pepper 
Soak the liver in water with some lemon juice or home-made yoghurt for a 
few hours to remove any bitter taste. You can also soak the liver in the 
liquid left from draining your home-made yoghurt. Wash, dry and cut into 
small pieces using scissors. Cut lamb's hearts into small pieces using 
scissors. In a suitable size clay pot put the liver and lamb's heats, finely 
chopped onion and prunes. Into the yoghurt add salt, pepper, allspice and 
mix well. Add into the clay pot and mix with the meats. Cover the pot with 
the lid or foil. Bake in the oven for about l hour at i6o°C (320°F), 
Quick liver recipe 
loog liver 
I large onion 
6-7 cloves of garlic 
'/2 cup ofbu tterlghee (use goose/duck fat if avoidingbutter) 
fresh parsley or dill 
Soak the liver in water with some lemon juice or home-made yoghurt for a 
few hours to remove any bitter taste. You can also soak the liver in the 
liquid left from draining your home-made yoghurt. Wash and dry the liver 
and cut into small pieces using scissors. In a frying pan melt the 
butter/ghee, add the sliced onion and finely chopped garlic. Fry slightly 
until the onion and garlic start turning golden. Add the liver, salt, pepper and stir-fry for about 4-5 minutes. Sprinkle chopped parsley or dill on top 
and drizzle with olive oil. Serve immediately. 6. Vegetables 
Cooked vegetables are nourishing, warming and easy to digest, they are 
gentle on the gut lining and should be a regular part of the diet. You can 
cook your vegetables by steaming, stir-frying, stewing, roasting, grilling or 
as a soup. Instead of boiling vegetables I recommend steaming them as 
boiling removes a lot of nutrients into the water which then gets thrown 
away. The best vegetables to steam are broccoli, cauliflower, Brussels 
sprouts, fresh green beans (runner beans, string beans, etc.) carrots, 
asparagus, French artichokes and beetroot. If diarrhoea is not present raw vegetables should also be a normal part of 
every meal, they would provide a lot of active enzymes, which will help you 
to digest your food. Carrots, cucumber, tomato, greens, cabbage, onion, 
garlic, lettuce, baby spinach, celery, cauliflower can all be served as salads 
or cut into rosettes and sticks to eat with a dip (mayonnaise, guacamole, 
liver pate, aubergine dip, etc). Sauerkraut 
Sauerkraut is a fermented white and/or red cabbage, commonly con­
sumed in Germany, Russia and Eastern Europe. It is a wonderful healing 
remedy for the digestive tract full of digestive enzymes, probiotic bacteria, 
vitamins and minerals. Eating it with meats will improve digestion as it has 
a strong ability to stimulate stomach acid production. For people with low 
stomach acidity I recommend having a few tablespoons of sauerkraut (or 
juice from it) 10-15 minutes before meals. For children, initially add 1-3 
tablespoons of the juice from the sauerkraut into their meals. Slice thinly a medium-size white cabbage and add two shredded carrots. You can use red cabbage or a mixture of white and red. Add salt to taste. Knead the mixture well with your hands until a lot of juice comes out. Pack 
this mixture into a suitable glass or stainless steel bowl, press it firmly so 
there is no air trapped and the cabbage is drowned in its own juice. Place a 
plate on top of the cabbage, which is about lcm smaller in diameter than 
the bowl. The gap will allow the fermentation gases to escape. On top of the 
plate place something heavy enough to keep the cabbage constantly sub­
merged in its juice. Cover the whole thing with a kitchen towel to keep it in the dark. It should take 5-7 days inside the house for the sauerkraut to be 
ready, (it will take two weeks in a cool place, like a garage). Sauerkraut is 
delicious with any meal and it can be added to your homemade soups and 
stews. A nice way to cook cabbage 
V 2 a cabbage finely sliced 
1 large carrot finely sliced 
1k onion finely chopped 
1 tomato finely chopped 
1 tablespoon of chopped garlic 
salt and pepper to taste 
Cover the bottom of the pan with home-made meat stock and bring to the 
boil. Add cabbage, carrot, onion, salt and pepper. Cover and cook on a low 
heat for 30 minutes. Add the chopped tomato and garlic, mix, cook for 
another 3 minutes and take off the heat. Mix in lk cup of home-made 
yoghurt or soured cream. Serve with meat. Quick vegetable risotto 
2 courgettes or a quarter of a medium-size marrow 
1 large onion 
10 cloves of garlic 
1 pepper red, yellow or green (or a combination of different 
coloured peppers) 
1 tablespoon of tomato puree 
salt and pepper 
In a frying pan melt about 50g of butter. Mix in sliced courgettes or marrow, 
onion, garlic, sliced peppers, tomato puree, season to taste with salt and 
pepper. Cover with a lid and leave for 10 minutes on minimum heat. Alternatively you can stir-fry it on a low heat. Mix well and serve with 
plenty of cold pressed virgin olive oil and freshly chopped dill or parsley. Enjoy with meat and fish. Cauliflower "potatoes" 
1 large cauliflower cut into pieces 
V< cup butter or ll, cup home-made yoghurt 
salt, pepper to taste 
parsley and paprika garnish 
Cook cauliflower until just tender. Drain. Puree in blender or food processor. Add butter or yoghurt, salt and pepper 
and blend thoroughly. Reheat and serve. Garnish with parsley and paprika. The pureed cauliflower may be placed in a baking dish, sprinkled with 
grated cheddar cheese and heated in the oven until the cheese melts. (Recipe courtesy of Elaine Gottschall) 
Baked vegetables 
You can bake any combination of the following vegetables: 
onions, white or red or shallots 
peppers, red, yellow, orange or green 
Brussels sprouts 
courgettes or marrow 
pumpkin 
winter squashes 
large mushrooms 
turnips 
aubergines (eggplant) 
Peal the onion and cut into halves or quarters. Shallots do not need to be 
peeled, just bake them in their skins. Cut the peppers into quarters, remove seeds. Peel the outer leaves from Brussels sprouts. Peel and cut into large chunks courgettes, marrow and pumpkin. Remove the seeds from the pumpkin and the marrow. Rub courgettes and 
marrow with salt. Peel and slice winter squash, remove the seeds. Peel the turnips and cut like potato chips. Cut the aubergine into chunks and rub with salt. Rub plenty of goose or duck fat on the vegetables, place them in a baking 
tray and bake at 150°C (300°F) for 20-40 minutes or until a sharp knife goes 
through easily. Serve with meat or fish. 7. Baking at home 
The basic breadlcakelmuffin recipe 
2% cups of ground almonds 
?/4 cup of softened butter (or coconut oil, goose fat, 
duck fat or home-made yoghurt or cr^me fraiche) 
3 eggs 
Ground almonds you can buy in most health food shops. Instead of ground 
almonds you can use walnuts, pecans and hazelnuts, which you can grind 
in your food processor to a flour consistency. Mix all the ingredients well. You may want to add more or less ground 
almonds to reach porridge-like consistency. Grease your baking pan with 
butter or ghee, line it with greased baking paper and put the mixture into it. Bake in the oven at 150°C (300°F) for about an hour. Check occasionally 
with a dry clean knife, if the knife comes out dry then the bread is ready. To make variations of this bread you can add some salt, pepper, dried 
herbs, tomato puree, grated cheddar cheese (if well tolerated), nuts, seeds, 
dried fruit, fresh or frozen berries, chunks of cooking apple, grated carrot, 
chunks of pumpkin (without the skin and seeds). If you want to sweeten 
the mixtureadd Vz cup of honey into it and/or i7» cups of dried fruit (dates, 
apricots, raisins, figs) and/or 2 ripe bananas. If the dried fruit is too hard, 
soak it in water for a few hours to soften. Improvise, try to make your own variations. You can bake this mixture as 
a bread or cake or in small paper cups as muffins or make a pizza base. It 
really is very easy and manageable even for the most inexperienced cooks. Pizza 
Make a pastry following the previous recipe. Spread it on a baking tray cov­
ered with greased baking paper in a layer about 2 cm thick. Bake in the 
oven at i50°C (3oo°F) for about 30 minutes. Check with a dry knife if it is 
ready 
Cool down. Spread tomato puree on the top and sprinkle with salt. On top of the tomato puree you can put your choice of filling: slices of 
red/yellow/green pepper, mushrooms, pieces of cooked meat or sausages, 
slices of tomato, chopped greens, anchovies, fish, prawns and pineapple, 
etc. Put grated hard cheese (cheddar and/or parmesan) on top of your filling if your patient is at the stage when he or she can tolerate cheese. If the 
cheese is not tolerated then you can use home-made mayonnaise instead. 8. Desserts 
Baked apples 
With a sharp knife scoop out the cores with the seeds from large cooking 
apples. Fill each apple with a teaspoon of honey a teaspoon of butter, ground 
or coarsely chopped apricot kernels (or walnuts, or any other available nuts, 
or desiccated coconut). Add a dried apricot per apple (optional) cut into 
small pieces. Bake in the oven ati6o-i8o°C (32o-36o°F) for 20-25 minutes. Crbme-caramel 
For one person you need: 
3 tablespoons of water 
1 teaspoon of honey 
ground cinnamon 
Multiply the ingredients per number of people you want to serve. Mix all the ingredients well. Pour into shallow ramekin dishes (or any 
other small terracotta dishes): you need one ramekin dish per person. Sprinkle some cinnamon on top. Preheat the oven to i50°C (300°F). Bake 
for 30-40 minutes. Apple crumble 
4 cooking apples 
2 eggs 
carrot pulp from juicing 2 lb. of carrots on lb carrots, very finely chopped 
10 dried apricots 
% a cup of honey 
% a cup ofunsalted butter 
Cut the apples into pieces and place on the bottom of your baking dish. Chop dried apricots into small pieces. Mix together eggs, butter, carrot pulp, chopped dried apricots and 
honey. Put the mixture on top of the apples, mix slightly with the apples. Bake in the oven at 150 °C (30o°F) for approximately 40 minutes. Apple pie 
4 large cooking apples 
a handful of raisins 
ll2 cup of honey 
1 cup of fresh or frozen blackcurrants 
fresh pumpkin peeled and finely chopped, 2-3 cups 
pitted dried dates, 2 cups 
1 cup of hazelnuts 
'I2 cup of ground almonds 
Soak the dates in 2 cups of water for 2-3 hours. Drain the dates and reserve. Put the soaking water into your baking dish. Add cored and sliced apples, 
raisins and blackcurrants. Spread them evenly and sprinkle with the 
ground almonds. Pour honey on top spreading evenly. In a food processor blend the dates, pumpkin and hazelnuts. Spoon out 
this mixture on top of the pie spreading evenly. Slightly press and smooth 
with a spoon or a knife so that the top looks like the top of a pie. Bake at 
150-170°C (300-350T) for an hour. Winter squash cake 
6 eggs 
2 cups of grated (packed tightly) winter squash with sweet orange flesh 
(buttercup, butternut or other) 
'/? a cup of honey 
73 cup ofbutter (or ghee, coconutfat, goose fat or duck fat) 
3 cups of ground almonds 
3 medium-size apples 
Grease your baking dish and cover the bottom with apples, cored and cut 
into slices. If your patient's digestive system is sensitive, then peel the 
apples. Otherwise you can leave the skins on. Blend the rest of the ingredients in your blender and put the mixture on 
top of the apples. Smooth the top and bake at i50°C (3oo°F) for 40-50 
minutes. Cake Pinocchio 
2 cups of shelled hazelnuts 
1 cup of honey (250ml) 
4 eggs 
50g unsalted butter, preferably organic 
4 tangerines to decorate 
Preheat the oven to 175-200°C (350-400°F). Roast the hazelnuts in the oven and rub their skins off. Reserve 1 cup of 
the nuts for the cream and grind the rest into a coarse flour. Make 4 circles out of baking paper large enough to fit on a large cake 
dish and grease them with butter. Separate the whites of the eggs from 
the yolks. Whip the egg whites stiff with half of the honey. Carefully fold 
in the ground hazelnuts. Spread the mixture on the four baking paper 
circles and bake for 5-10 minutes. Cool down and remove the baking 
paper. Cream. Soften the butter by leaving it in the room for a few hours. Whip 
the 4 egg yolks with the rest of the honey until they increase in volume and 
become pale whitish in colour. Beat in the butter gradually, adding it in 
small amounts. Coarsely chop the rest of the hazelnuts, reserving 10-15 whole nuts for 
decorating. Layer the meringue circles with the cream, sprinkling every cream layer 
with the coarsely chopped hazelnuts. Cover the top with a thin layer of the 
cream. Peal the tangerines and separate them into segments. Decorate the 
top with the segments of tangerines and the 10-15 whole hazelnuts. Refrigerate. Peanut butter pie 
6 eggs 
2 tablespoons of butter 
1 cup of peanut butter 
2 cups of carrot pulp left after juicing carrots (you can use winter squash as a 
substitute, peelit and chop very finely) 
'ls cup of honey 
1 cup of ground almonds 
2 large cooking apples 
a handful of raisins Peel the apples, cut them into small pieces and place them into a greased 
baking dish. Sprinkle the raisins on top of the apples. In a blender put the rest of the ingredients and blend well. Put the mixture 
on top of the apples. Smooth the top and bake at 150°C for 40-50 minutes. Russian custard 
for one person: 
2 eggyolks 
%-i teaspoon of honey 
multiply the ingredients for the number of people to be served. Russian Custard can be used instead of cream on fruit or you can serve it 
on its own with some chopped nuts on the top or pieces of fruit. It can also 
be used instead of cream in making cakes. Separate the eggyolks from the 
whites, add the honey and whip the mixture until it goes thick and almost 
white. As well as being a delicious desert, it provides very good nutrition. Get your eggs from a source you trust. Free range organic eggs are the best. Apple sauce 
5-6 large cooking apples 
72 cup butter 
1-2 cups water 
1-2 cups honey 
Peel and core the apples, cut them into pieces and cook in a pan with the 
water until soft. Take off the heat and add butter. Cool down, mash and 
sweeten with honey. You can make pear sauce the same way though you may not need to add 
honey, as pears are naturally very sweet. This sauce will keep well in the refrigerator and can be served with some 
yoghurt, chopped nuts, Russian custard or on its own. Birthday cake 
Make an apple sauce from 5-6 large cooking apples and cool it down. Make 
it quite sweet as the pastry of the cake is not going to be sweetened. You can 
make a pear sauce instead of apple. Separate yolks and whites of 6 eggs into two large bowls. Whip the yolks 
until thick and light in colour. Whip the whites until firm and no longer runny. Combine the two and add 2 cups of ground almonds. Mix well. Bake 
in a cake tin lined with greased baking paper for 40 minutes to 1 hour at a 
temperature of 150°C (300°F). Test with a dry knife whether it is cooked 
inside (the knife will come out dry if the cake is ready). Depending on the 
oven the baking time may vary. When ready allow the cake to cool down. Now the fun part starts. With a long knife cut off the top of the cake 
making sure that this layer is no more than 1 cm thick. Put it aside for using 
as the top of your cake later. Using a table spoon carefully spoon out the 
inside of the cake in medium sized chunks into a separate dish leaving just 
an outside shell, which will look like a dish ready to be filled. Fill it up with 
layers of your apple sauce (or pear sauce), frozen raspberries, chopped 
nuts and chunks of cake, which you spooned out before. Here you can 
really improvise by using different berries, stoned cherries, pieces of soft 
fresh fruit, chopped nuts and seeds (sesame, poppy, and sunflower). When 
the "cake dish" is filled, cover it with the top layer you removed earlier. Spread the remaining apple sauce on and decorate. To decorate you can 
use fresh fruit, berries, nuts and desiccated coconut. After decorating is 
done, put the cake into the refrigerator. It is best to make this cake the day 
before the party so it has the time to "mature" over night. This is the basic recipe. You can improvise by adding seeds, chopped nuts, 
grated carrot or pumpkin into the pastry before baking, filling it with different 
combinations of fruit and berries, and decorating it any way you like. Children like to be involved in decorating. Any of the decorating ingredients, 
which I have mentioned before, are optional depending on your family's sen­
sitivities. These are fruit, berries, nuts, seeds, fresh mint leaves and coconut. Ice-cream 
Buy in advance some very ripe bananas (with brown spots on the skin), 
peal them and put in the freezer. On a day when you want to make the ice­
cream, get these frozen bananas out and leave them in the room for about 
30 minutes to slightly defrost. Blend them in a food processor. Add a little 
bit of water to make a good creamy consistency. You can blend in some 
fresh or frozen berries, pieces of fruit, desiccated or fresh coconut to the 
mixture and some coarsely chopped nuts to make different flavours. Fresh coconut 
When you are buying a coconut, make sure that the shell has no cracks or 
any other damage to it. Put the nut close to your ear and shake it. If the coconut is healthy, you will hear its juice splashing inside. When a coconut 
is damaged and its juice has leaked out, then it will be rancid and unsuit­
able to eat. When you bring your coconut home, the fun bit starts. You will need a 
screwdriver and a hammer. At the top of the coconut there are three round 
dots. Push your screwdriver through 2 of those dots to make 2 holes. Drain 
the juice through one of the holes allowing the air to get inside through the 
other hole. The juice is very nourishing and can be used in cooking or 
drunk as it is. It should have a fresh sweet taste. If the juice tastes rancid, 
then there is no point in cracking your coconut, it will be unsuitable to eat. After draining the juice crack the shell with the hammer and separate the 
pulp from the shell. Rinse the pulp with the water to wash off any small bits 
of shell. There are number of ways to eat it: 
• Cut the pulp into small pieces and eat it as it is. It has a very pleasant 
sweet taste. • Grind it in your food processor to make sweets (next recipe). • Put the pulp through your juicer to produce a thick coconut cream, 
which can be diluted with water to make a delicious coconut milk. The 
cream and milk can be added to your cooking, used as a dressing for 
fruit and vegetable salads, as a cream for cakes or a replacement for 
custard. • Mince the coconut pulp to use in your baking, home made ice-cream 
and other desserts, soups, stews, salads and sauces. A word of caution for children and adults with diarrhoea. Coconut is 
very fibrous and may make the diarrhoea worse, so initially I suggest 
putting the coconut through a juicer, which would separate the fibre from 
the rest of it. This way you can enjoy the freshly made coconut milk and 
cream, getting all the good nutrition from them without the fibre. Coconut sweets 
1 medium-size coconut 
1 cup of dried fruit (can be any of the following: dried apricots, figs, 
dates or raisins, or a mixture of them. Make sure they are not 
sorbated or coated in starch) 
1 cup of sesame seeds or ground almonds 
Soak the dried fruit for 6-8 hours. Drain. Make two holes in the coconut and drain the liquid. Put the liquid 
through a fine sieve and reserve for the recipe. Shell the coconut and rinse the pulp to wash away small bits of shell. Cut 
the coconut pulp into pieces small enough to put through your grinder or 
juicer. Grind the coconut pulp with the dried fruit. Mix well in your food pro­
cessor or by hand. If the mixture is too dry, add some liquid from the 
coconut, which you have reserved. With your hands roll small balls from the mixture and coat them in 
sesame seeds or ground almonds. Place on a large plate and refrigerate. 9. Egg-free recipes 
Eggs are used in baking as a binder to keep all the other ingredients 
together. Some children have a true allergy to eggs and have to avoid them. The following ingredients will act as a binder in your baking instead of 
eggs. • Gelatine, well dissolved in a small amount of hot water; 
• Pumpkin, baked and mashed; 
• Butternut squash and other winter squashes (acorn, turban, hubbard, 
spaghetti), baked and mashed; 
• Banana, mashed; 
• Apple, baked and mashed or made into an apple souse; 
• Pear, baked and mashed or made into a sauce; 
• Zucchini (marrow or courgettes), baked, mashed and drained of 
excess liquid. Egg-free hreadlcake/muffin mixture 
2 cups of ground nuts (almonds, cashews, walnuts, hazels, etc.) 3 tablespoons of butter (or coconut oil, ghee, goose fat, duck fat) 
2 cups of cooked and mashed squash (butternut squash, pumpkin or other 
less watery squashes, apple sauce, pear sauce) 
To prepare the squash (pumpkin), cut it into two halves and remove the 
seeds. Place on a baking tray with the cut surface down and bake in the 
oven until very soft (a knife should go through it very easily). Cool, scoop 
out all the inside and mash with a fork. You can improvise on this recipe by adding to the mixture honey, dried 
fruit, coarsely chopped nuts, shredded coconut, berries and fruit pieces. Mix all the ingredients well. Put into a well-buttered baking dish and 
bake in the oven at 150-175°C (300~350°F) for 45 minutes to an hour. Occasionally check with a dry knife if it is ready (the knife has to come out 
dry). If in the same mixture you add 2 tablespoons of pure tomato puree (with 
a single ingredient: tomato), some salt and pepper, you can bake a pizza 
base. Just spread the mixture on a baking paper, shaping it with a spoon. Experiment with your own varieties, using ingredients available to you 
from the allowed list. Here are a few examples of egg-free recipes you can 
make. Egg free-banana muffins 
2 cups of cashew nuts or any other nuts 
2 ripe bananas 
4 teaspoons of honey 
4 teaspoons of gelatine powder or crystals 
4-8 tablespoons of coconut oil or butter 
Grind the nuts into a flour (you can use ground almonds instead). Mash 
the banana. Dissolve gelatine powder in half a cup of hot water. Mix all the ingredients together. Fill paper muffin cases with the mixture 
and bake at 150-170°C (38o°F) for 15-20 minutes. You can vary this recipe by folding in different berries into the mixture, 
small pieces of fruit, coarsely chopped nuts or seeds (sunflower, sesame or 
pumpkin). Egg-free Easter Eggs 
2 cups of pecans 
a handful of coconut flakes 
4 tablespoons of butter or ghee 
2 tablespoons of honey 
Blend all the ingredient in the food processor into a fine paste. With your 
hands roll out small eggs. Put them in the freezer until ready to eat. With this mixture you can make different biscuits, using children's 
biscuit shapes. Roll the mixture on a well-buttered surface until 1 cm thick. Put it into a freezer for 2 hours or longer, take out and cut into shapes 
(squares, animals, tractors, etc.). You can let your children do the cutting out. Egg-free crackers/biscuits 
2 tablespoons of butter (coconut oil or duck fat/goose fat) 
2 cups of ground nuts (almonds, hazels, walnuts, etc.) 2-3 tablespoons of water (or almond milk or coconut milk) 
You can improvise by adding to this mixture herbs, cinnamon, paprika, 
cayenne pepper, black pepper, salt, grated cheddar cheese (if well toler­
ated) or peanut butter. Mix the ingredients well. Roll out thinly on a board, sprinkled with 
some ground nuts. Cut into squares or any other shapes. Sprinkle some 
coarse salt, poppyseeds, caraway seeds or coriander seeds on top. Bake in 
the oven on well-buttered baking paper ati50°C (300°F) for 10-15 minutes. Egg-free fruit dessert 
1. Blend or cut into small pieces available berries and fruit and cover the 
bottom of your baking tin with the mixture. Nice combinations are 
plums and apples, pears and raspberries, cherries and pineapple, apple 
and blackcurrants. 2. Pour about 3 cups of ground almonds over the fruit. 3. Sprinkle \k cups of shredded coconut over the almonds. 4. Spread 1-2 cups of pecan halves over the coconut (you can use any other 
available nuts, coarsely chopped). 5. Cover the top with 200g of butter, cut into slices (you can use coconut oil 
or ghee instead of butter). 6. Bake ati6o-i75°C (350°F) for about 40 minutes. Egg-free apple pie 
1. Fill your baking dish halfway up with peeled and chopped cooking 
apples and plums (take the stones out). Instead of plums you can use 
blackcurrants, raspberries, blackberries, pears, elderberries, etc. 2. Pour half a cup of honey over the fruit and mix lightly. 3. Soak two handfuls of dried dates in half a cup of hot water to make them 
softer. Drain and use for the crust. The soaking water is very sweet and 
can be poured over the fruit. 4. To make the crust blend the dates with 1 cup of ground almonds and 2 
tablespoons of butter. With your hands shape the mixture into a bail, 
put it on a large sheet of baking paper or cling film and roll it out into a round pancake shape large enough to cover the top of your baking dish. Lift up the baking paper with the rolled out pastry and carefully flip it 
over the fruit. Make sure that the pastry covers the whole of the fruit, 
trim off any excess and fill any holes with it. 5. Bake in the oven at i3o-i50°C (300°F) for about 40-50 minutes. Egg-free cookies (biscuits) 
2 cups of ground nuts (nut flour) 
1 cup of cooked and mashed butternut squash 
pear sauce made from 1 large pear 
1 tablespoon of butter or any other acceptable fat 
Mix all the ingredients well and bake small biscuits on baking paper at 150-
i6o°C (300°F) for about 20 minutes. 10. Beverages 
Nut/seed milk 
You can use almonds, sunflower seeds, sesame seeds, pine nuts, etc. to make 
milk. Almonds make the best milk. You can add a teaspoon of flaxseeds to 
make the milk thicker. Soak the nuts/seeds in water for 12-24 hours, drain. Blend in a food processor with water: fori cup of nuts/seeds add 2-3 cups of 
water. A good juicer will crush the nuts/seeds well, making a paste, which 
you blend with water. Mix well and strain through a cheese-cloth or a fine 
strainer and you have got milk. You can add some soaked dates or raisins, 
when blending, they will make the milk sweet. If you find that the milk is too 
rich, just add more water. You can add some freshly pressed apple juice or 
carrot juice into it to make a very tasty and nourishing drink. Coconut milk 
Bring to boil 1 cup of unsweetened shredded coconut and 1 cup of water. Cool down and blend well in the food processor. Strain through a cheese­
cloth or a fine strainer. Ginger tea 
1 tablespoon of freshly grated ginger root 
water In your teapot put the grated ginger root and pour over boiling water. Cover and brew for 5-10 minutes. Pore through a sieve. It is a warming 
drink and aids digestion. Freshly squeezed juices 
Use only organic fruit and vegetables for making juices. Wash your fruit and 
vegetables and cut any bad bits off. Do not peel and do not remove seeds. A good juice to start the day is pineapple + carrot + small amount of 
beetroot. The most therapeutic juices do not taste very nice: green and vegetable 
juices. To make your juices tasty and enjoyable to drink I recommend 
making mixes of different fruit and vegetables. You can make all sorts of 
juice mixes, but generally try to have: 
• 50% of highly therapeutic ingredients: carrot, small amount of beet­
root (no more than 5% of the juice mixture), celery, white and red 
cabbage, lettuce, greens (spinach, parsley, dill, basil, fresh nettle 
leaves, beet tops and carrot tops), 
• 50% of some tasty ingredients to disguise the taste of therapeutic 
ingredients: pineapple, apple, orange, grapefruit, grapes, mango, etc. Your patient can have these juices as they are or diluted with some water. If 
throughout the day your GAPS child would not drink just water, you can 
add some of these freshly squeezed juices into the water to make a tasty 
drink. Initially start with 1 cup of juice a day. With a small child you may 
want to start from a very small amount, like 1 teaspoon a day. Increase the 
daily amount very gradually until your child has 2 cups of freshly squeezed 
juices a day. These juices should be taken on an empty stomach, so first 
thing in the morning and middle of the afternoon are good times. With these juices you can make ice-lollies. Just fill ice-lolly forms with 
freshly squeezed juice and freeze. You can also make ice-cubes from these juices which can be used to 
make a cold drink in hot weather. Just fill the glass with these ice-cubes and 
add mineral water (still or carbonated). The carrot pulp left from juicing can be used in your baking mixtures 
together with ground nuts or as a replacement for ground nuts. You can 
also use pulp left from other fruit and vegetables depending on your taste 
preferences. Fruit smoothies 
You can make all sorts of combinations. If you make your own goat's 
yoghurt, then you can use it as well. Here are a few ideas. Blend a banana with 7 2 ripe avocado, half a cup of home-made goat's 
yoghurt and a bit of honey to taste. Half an avocado blended with freshly squeezed apple/carrot juice or 
freshly squeezed pineapple juice. Banana blended with freshly squeezed carrot juice (apple juice, pine­
apple juice, orange juice, etc.) and half a cup of yoghurt. 11. Yoghurt and creme fraiche 
In the initial stages many GAPS patients tolerate goat's yoghurt better than 
cow's. So, try to make yoghurt from goat's milk first. I strongly recommend 
using only organic milk. A lot of milk on the supermarket shelves has been 
subjected to a process, called homogenisation in order to stop milk from 
separating in the bottle. This process breaks down the fat globules and 
changes the structure of milk making it harmful for the body. Try to buy 
milk, which apart from pasteurisation, has not been subjected to any 
processing. Goat's yoghurt is quite a lot more liquid than cow's yoghurt. You can use 
it as a drink or if you want to thicken it you can drip it through cheese­
cloth. To make yoghurt you need to introduce bacteria into the milk. You can 
buy commercially available yoghurt starters from many health food shops 
or small-holding suppliers. Alternatively you can use commercially avail­
able live yoghurt as a starter. After making their first yoghurt many people 
successfully perpetuate their own yoghurt by using it as a starter for the 
next batch. You can also keep the liquid left from dripping your yoghurt in 
a clean dry jar in your refrigerator to use as a starter for making the next 
batch of yoghurt. If at any point your own yoghurt or the "dripping liquid" 
do not work you need to start again with a commercial starter or commer­
cial live yoghurt. Instructions for making yoghurt 
l. In a stainless steal pan bring close to the boil l litre of milk (goat's or 
cow's) stirring occasionally. You need to bring the milk close to boiling point in order to destroy any bacteria, which may linger in the milk 
and interfere with the fermentation. However, do not boil the milk, as 
it will change its taste. Take the pan off the heat. Cover the pan with 
the lid and cool down by placing the pan into cold water until the tem­
perature of the milk is around 38-45°C. If you do not have a suitable 
thermometer use your own hand to determine the right temperature. To do that take a teaspoon of milk from the pan (using a clean dry 
spoon) and put the milk on the inside of your wrist. If it feels just 
slightly warm then the temperature is right. 2. If you are using a commercial yoghurt starter in a powder form you 
need to dissolve the powder in a little milk first before adding it to the 
pan. If you are using your own yoghurt or commercial live yoghurt add 
7a cup into the milk. Stir well, cover with the lid and put in a warm 
place preferably at 38-45°C. You can use a clean dry thermos for this 
purpose, a yoghurt maker, an electric plate, the top of your boiler or 
your airing cabinet (if it is warm enough). Ferment the yoghurt for at 
least 24 hours or longer. 3. After the fermentation is complete, move the yoghurt into a clean dry 
glass jar, cover and refrigerate. 4. To drip the yoghurt line a large colander with a cheese-cloth. Place the 
colander into alarge bowl and pouryour yoghurt into the lined colander. Cover with a tea towel and let it drip for a few hours. You can collect the 
liquid after dripping and keep it refrigerated in a dry glass jar to re-use as 
a starter. You can also use this liquid for soaking the liver in to remove 
any bitter taste before cooking it. Depending on how long you leave your 
yoghurt dripping you can make a soft cottage cheese or thicker yoghurt. Both soft cottage cheese and the yoghurt can be used for baking, adding 
to salads and soups and as desserts with honey and fruit. Instructions for making creme fraiche 
By using cream instead of milk you can make creme fraiche or soured 
cream. For llitre of cream use one sachet of commercial starter or l cup of 
live yoghurt. 1. Constantly stirring, bring the cream to boil but do not let it boil. 2. Cool down by placing the pan into cold water. Keep the pan covered at 
all times. 3. Test the temperature, it should be 38-45°C. 4. Add the starter and ferment for 24 hours minimum. This soured cream or creme fraiche is very nice to use in salads, soups, 
stews, in baking or as a dessert with some honey and berries. You can blend 
it with a little honey and frozen fruit or berries to make an instant ice­
cream. 4. IT'S FEEDING TIME! OH, NO! Grown-ups never understand anything for themselves, 
and it is tiresome for children to be always 
and forever explaining things to them. Antoine de Saint-Exupery 
he Petit Prince, 1943 
It is very rare to meet a GAPS child who is not a finicky eater. The same can 
be said about many GAPS adults as well. This problem is particularly pro­
nounced in autism. The majority of autistic children and adults have feed­
ing problems, sometimes very severe. Some are very fussy and would 
accept only a very limited range of foods. Some cannot chew properly and 
would hold food in their mouth for a long time or try to swallow it in a 
lump. Some can only suck from a bottle and would not drink from any­
thing else. Feeding time is a nightmare for many parents of autistic 
children. There are number of possibilities why GAPS patients have these prob­
lems. First is a distorted sensory input. The taste buds in their mouth receive 
the information about food, which gets passed to the brain. A GAPS brain is 
clogged with toxicity and cannot process this information properly. As a 
result, to these people the food can taste completely different to what it 
should taste like. Add to that a distorted feeling of food texture and temper­
ature and we start appreciating why an autistic child, for example, would 
not accept many foods. The taste, texture and feeling of food can be quite 
offensive for them. Second is a craving for sweet and starchy foods typical for all people with 
abnormal bodily flora, particularly with Candida albicans overgrowth. No 
matter how finicky a GAPS child or an adult might be, most of them would 
accept sugary drinks, biscuits, cakes, sweets, sugar-laden breakfast cereals, 
chocolates, chips, crisps, pasta and white bread. In fact these are the foods 
to which many GAPS people limit their diet thus feeding the vicious circle 
of abnormal flora and toxicity in their bodies. Third is the state of the mouth itself. A human mouth is home for a 
large population of microbes which normally protect the mouth from pathogenic bacteria, viruses and fungi, maintain the healthy state of the 
mucous membranes and various structures in the mouth. GAPS children 
and adults often have a very abnormal bacterial flora in their mouths, often 
with an overgrowth of Candida and other pathogenic microbes. The activ­
ity of this abnormal flora produces a lot of toxins, which are stored in the 
mucous membranes of the mouth and alter the functioning of taste buds, 
saliva glands and other structures. Apart from contributing to the distor­
tion of taste, this process causes a chronic inflammation in the mucous 
membranes of the mouth, making it a target for the immune system. As a 
result of microbial activity and inflammation many GAPS patients have 
bad breath, very red lips and mouth, various spots and ulcers on the 
mucosa of the cheeks and a coated furry tongue. Many foods, like raw fruit 
and vegetables, herbs, uncooked nuts and seeds, cold pressed oils and 
some other foods have strong detoxifying substances, which would bind to 
the toxins in the mouth trying to remove them. This can feel far from nice 
ranging from stinging, itching and burning, to simply an unpleasant taste, 
and indeed, those are the foods that GAPS people commonly would not 
accept. There are some contributory factors. For example, any secretion from 
the body is a way of eliminating toxins. Saliva is one of them. GAPS patients 
have very toxic bodies and some of these toxins get excreted through saliva. This contributes to the toxic load in the mouth, altering the taste and feel 
of foods. In some cases of autism and other GAPS disorders another contributory 
factor comes into play - an inability of the toxic brain to orchestrate 
normal movements of the muscles in the mouth, tongue and other struc­
tures involved in chewing and swallowing. These are the patients who 
cannot chew and swallowproperly. Foods have to be very soft for them and 
they would vomit very often. Such severe abnormality is fairly rare, but this 
problem exists in many GAPS children and adults to a milder degree. So, what are we to do with these feeding problems? It is the appropriate nutritional management aimed at normalising 
bodily flora and detoxifying the person that would eventually make foods 
taste properly for him/her. Adults generally are not much of a problem in 
terms of persuading them to change their diet, though it can be difficult to 
get them stick to it. But how on Earth can we apply any nutritional man­
agement to a child who would not eat anything? Indeed, this is the hardest 
point for many parents in managing their child's condition. I generally don't believe in hopeless situations. Where there is a will there is a way! There is a way, a very efficient way of introducing foods into 
your child's diet. It requires a lot of determination from the parents but it 
brings a huge relief and quite a bit of normality into your family's life. This 
way is ABA (Applied Behaviour Analysis) or behaviour modification. The 
main principal of this method is based on common sense used by parents 
for centuries. I am sure you all recall your parents telling you "First you 
have to do your homework, than you can go and play! ", or "If you want to 
go to the zoo on Saturday, you have to ..." So, the formula is - if you want 
something, you have to work for it! When you first introduce this method into your child's life, he or she is 
not going to like it, so expect a lot of resistance until your child learns the 
rules of the game. If you do not give up in those first difficult days, your 
child will understand pretty quickly that to get what he or she wants your 
child has to do something for you. As soon as he or she understands that, 
your life will become much easier. If you already are doing an ABA pro­
gramme with your child at home you can make feeding a separate drill for 
your therapists to work on in the sessions. All you will have to do is to cook 
the food and bring it into the therapy room. So, how do we apply this method to children? Let us start from the more severe end of the spectrum - a non-verbal 
autistic child. 1. Introducing new foods to a child with severe language problems 
Initially use preferred foods as rewards for eating the good food. Show your 
child the food he/she likes the most (a piece of chocolate, couple of crisps, 
a piece of biscuit, etc.). Put it out of his/her reach but in clear view. Offer 
your child one mouthful of the food you want to introduce.
Gut_and_Psychology_Syndrome.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Cook the beetroot by 
steaming until a knife goes through easily. Alternatively you can buy* 
already cooked beetroots (in water, not in vinegar. ). Grate the beetroot through a coarse grater. In the food processor chop together the walnuts, 
garlic and prunes. Mix well with the grated beetroot. Add salt, mayonnaise 
and mix. Enjoy with meats and vegetables. Tuna salad 
200g canned tuna in its own juice or water 
1 large  onion 
2 large carrots 
2 hard-boiled eggs 
mayonnaise 
Drain the tuna and mash with a fork. Chop the onion finely. Cook the car­
rots. Peel and chop the hard-boiled eggs. On a flat dish put a layer of tuna (use half the tuna) and top it up with 
half of the chopped onion. Cover with mayonnaise. Grate one carrot on top 
and cover with mayonnaise. Make a layer of one chopped hard-boiled egg 
and cover with mayonnaise. Repeat with the same layers of tuna, onion, 
carrot and egg. Decorate on the top with some dill or parsley. Make sure 
that every layer is well covered with mayonnaise. Salad with cabbage and apple 
loog of white cabbage 
i large apple 
'h cup of home-made yoghurt or cremefraiche 
1 teaspoon of honey 
a pinch of salt 
2 table-spoons of raisins 
Grate the cabbage. Peel, core and grate the apple. Slightly fry the raisins in 
butter to make them soft. Mix honey and salt with yoghurt. Mix all ingredi­
ents together. Salad with tomatoes and cucumber 
2 tomatoes 
% or a long cucumber 
i stick of celery 
spring onion 
dill or parsley 
salt Cut cucumbers into lU cm thick slices. Cut tomato into mouth-size pieces 
and slice the celery into small pieces. Sprinkle with salt. Chop the spring 
onions, dill and parsley. Mix all ingredients and dress with cold pressed 
olive oil. Russian salad 
lh long cucumber 
1 large carrot cooked (steamed) 
loog cooked meat or sausages (leftovers are good) 
1 onion 
2 hard-boiled eggs 
2 tablespoons of sauerkraut (optional) 
fresh dill and/or parsley 
'Is teaspoon salt 
mayonnaise 
yoghurt or cr&mefraiche 
Cut cucumber and carrot into small cubes. Cut the meat and/or sausages 
into small cubes. Finely chop the onion. Peel and cut the eggs into small 
cubes. Finely chop dill and parsley. In a separate pot mix mayonnaise and 
yoghurt in equal proportions and add salt Mix all ingredients together. Carrot salad 
i large carrot 
i tablespoon of raisins 
i tablespoon of coarsely chopped walnuts 
yoghurt 
Slightly fry the raisins in butter to make them soft. Finely grate the carrot. Mix the carrot, raisins, walnuts and yoghurt. 3. Soups 
I strongly recommend to making your soups based on a home-made meat \ 
stock. Meat stock aids digestion and has been known for centuries as a. J 
healing folk remedy for the digestive tract. Also home-made meat stock is ; 
extremely nourishing, it is full of minerals, vitamins, amino-acids andl various other nutrients in a very bio-available form. Do not use commer­
cially available soup stock granules or bouillon cubes, they are highly 
processed and are full of detrimental ingredients. Once you have made your meat stock, it can be frozen or it will keep well 
in a refrigerator for at least a week. You can make soups, gravies and stews 
with this meat stock or warm up a cup of it to give your GAPS patient as a 
drink with meals or between meals. If you make sure that you always have 
some meat stock in your fridge, you will find that it is very easy and quick to 
make nourishing meals for your GAPS child or adult and the rest of the 
family. You need meat and bones to make a good meat stock. Beef, lamb, pork, 
game, poultry and fish are all highly suitable and will make stocks with dif­
ferent flavours and different nutritional compositions. So, make sure that 
you alternate between different meats to provide a whole spectrum of 
nourishment. Bones and joints are particularly important as they enrich 
the stock with the kind of nourishing substances which meat alone cannot 
provide. In fact it can be very inexpensive to make a good quality meat 
stock as you use the parts of the animal which butchers usually give away 
almost free. The meat and bones can be fresh or frozen and there is no 
need to defrost them prior to cooking. Apart from bones and meat all you 
need is a large pot full of water and a bit of salt and pepper. How to make a meat stock 
Lamb, pork, beef or game 
Put the joints, bones and meat into a large pot, add 5-10 pepper corns, add 
salt to taste and fill it up with water. Heat up to a boiling point. Cover the 
pan, reduce the heat to a minimum and simmer for 3 hours at least. The 
longer you cook the meat and bones, the more they will "give out" to the 
stock and the more nourishing the stock will be. Take the bones and meat 
out and pour the stock through a sieve into a separate pan to remove any 
small bones and pepper corns. Chicken stock 
Put a whole or half a chicken into a large pot, fill it up with water, add salt 
and heat it up to boiling point. Simmer for 1V2-2 hours. Take the chicken out 
and put the stock through a sieve. Keep in the refrigerator. The chicken, 
cooked this way is delicious and can be served for dinner with vegetables 
and a hot cup of your freshly made chicken stock. Fish stock 
To make a good fish stock you need bones, fins, skins and heads of the fish, 
not the meat. So buy your fish whole, cut the meat off to cook as a separate 
meal and use the rest of the fish to make your fish stock. Your fishmonger 
can do all the trimming for you. Put the heads, bones, fins and skin of the 
fish into a large pan, add 8-10 pepper corns and fill the pan with water. Bring up to boil, reduce the heat to a minimum and simmer for i-i7 2 hours. Add salt to taste at the end of cooking. Take the fish out and sieve the stock. Take the meat off the fish skeleton to use for soup making. The basic soup recipe 
To make a soup bring some of your home-made meat stock to the boil, add 
chopped or sliced vegetables and simmer for another 20-25 minutes. You 
can choose any combination of available vegetables: onion, cabbage, 
carrot, broccoli, cauliflower, pumpkin, courgettes, marrow, squash, leeks, 
etc. If you are planning to blend your soup, then you can cut vegetables 
roughly into any size pieces. If you prefer to have your soup without blend­
ing, then make sure that you cut or dice your vegetables into nice small 
pieces before cooking. If your meat stock was made with lamb, pork or 
beef you can add a handful of dried French or Italian mushrooms for a 
wonderful flavour. It is customary to crush the dried mushrooms by 
hand before adding to the soup. At the end of cooking add 1-2 table spoon­
fuls of chopped garlic, bring to the boil and turn the heat off. Blend with 
a soup blender until smooth unless you planned to have it without 
blending. You can serve your soup with any combination of the following: 
• some chopped parsley, coriander or dill 
• hard-boiled egg cut into pieces 
• a spoonful of your home-made goat's yoghurt or creme fraiche 
• cooked meat cut into small pieces 
• red onion cut into very small pieces 
• spring onion cut into small pieces 
• a spoonful of cooked and ground liver 
From this basic recipe you can improvise and develop your own recipes. Here I will just provide a few ideas. A spring nettle soup 
i'L I of home-made meat stock 
large bunch of spring nettles 
2 tablespoons of dried French of Italian mushrooms 
1 medium onion 
1 medium carrot 
2 courgettes or 7, of a marrow or squash 
4 eggs, hard boiled 
Young shoots of stinging nettles appearing in spring are full of wonderful 
nourishment. They are high in iron, magnesium, copper, zinc, vitamin C, 
carotenoids and other useful substances. For this recipe collect a large 
bunch of spring nettles. You will have to wear gloves and a long-sleeved 
shirt to do this. Rinse the nettles and shake the excess water off. Using scis­
sors cut the leaves and tender shoots of the nettles into small pieces dis­
carding the hard stems. Reserve for the recipe. Cut the marrow, squash or courgettes into small cubes, thinly slice the 
carrot and chop the onion. Bring the home-made meat stock to a boil. Add 
all the vegetables and the French or Italian dried mushrooms, crumbling 
them with your hands before adding to the meat stock. Simmer under a 
tight lid for 15-20 minutes. Add your prepared nettles, mix and immedi­
ately take off the heat. Serve with 1-2 tablespoons of hard-boiled egg cut 
into small pieces and a spoonful of home-made yoghurt (if well tolerated). Russian Borsch 
tit I of home-made meat stock 
1 medium onion finely chopped 
1 medium carrot finely sliced 
'U of medium-size white cabbage finely sliced 
2 medium-size beetroots or4 small beetroots raw or cooked 
3 cloves of garlic 
1 finely chopped tomato 
If the beetroot is cooked (in water, not in vinegar): 
Bring the meat stock to boil and add the onion, carrot and cabbage. Cover 
and simmer for 20 minutes. In the meantime slice the cooked beetroots 
into long thin strips. Add into the soup, mix well and simmer for another 5 
minutes. Take off the heat. Crush the 3 cloves of garlic and add to the soup together with the chopped tomato. Serve with a large spoon of creme 
fraiche or home-made yoghurt (if well tolerated) and some chopped pars­
ley and/or a thick slice of hard-boiled egg. If the beetroot is raw: 
Wash and peel the beetroot. Slice into long thin strips by hand or using 
your food processor. Bring the meat stock to boil and add the beetroot. Simmer for 10-15 minutes, then add the rest of the vegetables (onion, carrot 
and cabbage). Simmer for further 20 minutes or until the cabbage is 
cooked.
Steaming until a knife goes through easily, or buying it already cooked in water, not vinegar.
What is the recommended method for cooking beetroot?
Commercially available soup stock granules or bouillon cubes, as they are highly processed and contain detrimental ingredients.
What are some examples of unsuitable soup stock granules or bouillon cubes?
3 hours at least.
How long should you cook the meat and bones in the oven for the meat stock?
Gelatine, pumpkin, butternut squash, and banana.
What are some alternatives to egg yolks as a binder in baking?
Use home-made meat stock, as it is more nutritious and has been known for centuries as a healing folk remedy for the digestive tract.
What is a recommended method for making soups and stews?