Sweet Recipes

Water Kefir Lemonade


2 quarts filtered water
1/2 cup organic sugar
1/2 cup water kefir grains
1 organic lemon, sliced

Dissolve sugar in boiling water. Combine (cooled to room temperature) sugar/water mixture, water kefir grains, and lemon in a 2 quart jar. Cover with towel. Let sit on counter for 2-3 days or until most of the sweetness is gone. Strain out water kefir grains to reuse. Store in refrigerator. Enjoy!

Sweet Recipes

Butter Dream


2 cups butter
1/4-1/2 cup raw honey

Mix in just enough raw honey to make mixture pleasing and sweet. Eat one spoonful every 30 minutes (or every hour) to overcome sugar/starchy carbohydrate cravings and addictions within a few days. Does not require refrigeration. Enjoy!

-From Dr. Natasha Campbell-McBride, author of Gut and Psychology Syndrome (GAPS™)
-Try also Coconut Energy Bites

Sweet Recipes

Coconut Energy Bites


2 cups coconut oil, soft but not liquefied
1/4-1/2 cup raw honey
1 teaspoon vanilla
1/8 teaspoon sea salt (optional)

Mix all ingredients in a food processor, using just enough raw honey to make mixture pleasing and sweet. Pour into a greased 8×8 inch glass pan. Place in refrigerator or freezer until firm. Cut into 1 inch squares. Eat one square every 30 minutes (or every hour) to overcome sugar/starchy carbohydrate cravings and addictions.  Within a few days, your cravings are gone. Store in refrigerator or cool place (coconut oil melts at 76 degrees Fahrenheit).  Enjoy!

-May also add 1 teaspoon cinnamon and/or 1/2 teaspoon cloves.
-Adapted from Dr. Natasha Campbell-McBride, author of Gut and Psychology Syndrome (GAPS™).
-Try also Butter Dream.

Sweet Recipes

Apple Raisin Walnut Chutney


6-8 coarsely chopped apples
1/2 cup chopped walnuts or pecans
1 cup raisins
1/2 cup lemon juice
1/2 cup whey
1 cup water
1/4 raw honey
1 tablespoon cinnamon
1 tablespoon cloves
1 teaspoon sea salt
½ teaspoon cayenne

Combine all ingredients. Pour into 2 quart jar leaving at least an inch at the top of the jar. Press down lightly on mixture. Add water, if needed, to cover ingredients. Cover tightly with lid and keep at room temperature for 2 days before storing in refrigerator. Enjoy!

Savory Recipes

“Red Beans and Rice”


2 lbs white navy beans
1 chopped onion
1 chopped bell pepper
3 cloves garlic, minced or chopped
1/2 cup lard
2 teaspoon sea salt
1 teaspoon parsley
1 teaspoon thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper
2 cups bone broth
2 cups tomato juice
5 cups water

Soak beans for 12 hours, drain, and rinse. Add all ingredients to a crock pot. Cook until beans are soft. Serve over Plain Cauliflower Rice. Enjoy!

Savory Recipes

Plain Cauliflower Rice


1/4 cup lard or butter
1 onion, chopped
3 cloves garlic, minced
1 cup bone broth
1 teaspoon sea salt
1/2 teaspoon black pepper
2 heads of fresh cauliflower or 2 bags of frozen cauliflower, thawed

Sauté onion and garlic in lard or butter. Add broth, salt, and pepper. Briefly pulse cauliflower in a food processor until size of rice. Stir in cauliflower. Simmer until liquid is gone and cauliflower is cooked. Enjoy!

Sweet Recipes

Pumpkin Raisin Muffins


5 cups almond flour
3 cups cooked pumpkin*, pureed
½ cup lard, butter, or coconut oil
1 cup raw honey
4 eggs
1 teaspoon sea salt
1 teaspoon baking soda
2 teaspoons cinnamon
1 teaspoon allspice
½ teaspoon cloves
2 cups of raisins

Mix all ingredients. Fill lined or greased unlined muffin tins 3/4 full. Bake at 350 degrees Fahrenheit for 15-17 minutes. Enjoy!

*Cooked pumpkin: Cut pumpkin lengthwise. Scrape out seeds. Place cut side up on cookie sheet. Bake at 350 degrees Fahrenheit for about an hour. Scrape out cooked pumpkin.


Healing With Food Made Simple

Healing your gut the GAPS™ friendly way is easy with MEFAVE meals and FAVE snacks. Healing the digestive system with nourishing food, naturally treats many mental and physical illnesses.

MEat (Protein) + FAt + VEggie (Carb) = MEFAVE
FAt + VEggie (Carb) = FAVE

That’s it! Remember MEFAVE and FAVE every time you eat! No elaborate meal plan necessary! Need a bit more information? Keep reading!

Luscious Lasagna and Butternut Squash Fire Fries

Pumpkin Pie and Homemade Sour Cream

DO: Eat all the quality meats, fats, and veggies you want. Fats don’t make you fat. They make you happy, healthy, and full!
DON’T: Count calories or limit fats or eat factory fats like margarine, canola oil, corn oil, etc.

DO: Eat almond and coconut flour baked goods.
DON’T: Eat grains.

DO: Sweeten your life with raw honey.
DON’T: Eat sugar or artificial sweeteners.

DO: Eat 24 hour fermented dairy.
DON’T:  Eat unfermented dairy.

DO: Eat food as straight from the source as possible.
DON’T: Eat processed foods.

DO: Think of veggies first, followed by fruits and nuts, when you think of carbohydrates, instead of the iconic carbohydrates of bread and pasta, or other grain products. While VE of veggies works better than CA of carbohydrates in the MEFAVE acronym (MEFACA and FACA sound unappetizing to say the least), it also triggers the thought of preferred lower glycemic vegetables. Fruits and almond flour baked goods are higher glycemic occasional treats.
DON’T: Think it’s odd to lump nuts in with the carbohydrate category. Nuts contain all three macronutrients – proteins, fats, and carbs. They had to go somewhere and almond flour baked goods seem much more carb-like.

DO: Add fat to your fruit or almond/coconut flour baked good snack to slow the release of glucose into your bloodstream.
DON’T: Laugh like my kids do when my FAVE snacks are often a fruit (not a veggie) with homemade sour cream dolloped on top for the fat. Like FACA, FAFR seems awkward.

DO: Use MEFAVE acronym when dining out. My favorite restaurant MEFAVE meal is a burger without a bun.
Burger (MEat) + Guacamole (FAt) + Lettuce, Tomatoes, and Onions (VEggies) = MEFAVE
(Granted, the meat may not be grass fed and/or the establishment may not offer guacamole, but you can still eat out in a GAPS™ friendly way. I often carry butter (no refrigeration necessary) in my purse to use if guacamole is unavailable. Okay, I confess. I sometimes whip out the butter even when my burger is graciously guac topped!)
DON’T: Be afraid of socializing at eateries. MEFAVE and FAVE combinations offer infinite possibilities. For the occasional potluck or family gathering, you can take your own food.

DO: Read articles about the health benefits of diets high in saturated fats and low in starchy carbohydrates to be able to educate the often well-meaning skeptics and critics in your life. Here are a few good ones!
A Call for a Low-Carb Diet, New York Times
Butter Is Back, New York Times
The Questionable Link Between Saturated Fat and Heart Disease, Wall Street Journal
Time To End The War Against Saturated Fat? Los Angeles Times
These 11 Charts Show Everything That’s Wrong With The Modern Diet, Business Insider
Running a Marathon? Load Up on Fat, Washingtonian
DON’T: Be afraid of fats and cholesterol. Cholesterol is a healing agent!

DO: Watch the documentary, Fat Head, suitable for the entire family. Then watch the short Fat Head Followup.
DON’T: Wear socks with your sandals like the Guy from CSPI! Ever!


DO: Infuse your diet with healing broths, fermented dairy, cultured veggies, and juicing!
DON’T: Be afraid. My videos show you how!

DO: Watch NPR’s The Invisible Universe Of The Human Microbiome animation to learn the importance of probiotic foods.
DON’T: Be too concerned if you can’t fathom that we are 10 times more the creatures that live in and on us than we are actually ourselves, because I can’t either.

DO: Be an advocate for your health. Given real nourishing food, your body knows how to heal! It’s simple! Remember MEFAVE and FAVE!
DON’T: Relinquish your health to anyone.


Baked Chicken with BBQ Sauce (MEat) + Butter and Chicken Skin (FAt) + Asparagus (VEggie) = MEFAVE


You matter! What you eat matters!

Sweet Recipes

Gelatin Jigglers


1 cup cold fruit juice
3 tablespoons unflavored gelatin (Great Lakes Gelatin)
2 cups filtered water
1/2 cup raw honey (optional, for tarter juices)
1/2 cup fruit juice with raw honey or 1 cup fruit juice without raw honey

Sprinkle gelatin on top of 1 cup cold fruit juice and let stand for 5 minutes. Bring water, raw honey (optional), and fruit juice to a boil. Combine with gelatin. Pour into a 9 x 13 inch pan. Refrigerate for several hours. Enjoy!

-Jigglers in photo made with cherry juice and honey.