GAPS Diet Recipes

mallet for making sauerkraut

Here are some examples of the GAPS Diet Recipes which are quick and easy to make. These should get you off to a fairly good start on improving your gastrointestinal make-up and having a happy tummy.

One of the most important things that you can do to improve your health is to eat cultured food. Dr. Weston A. Price, who studied native tribes all around the world, said that there were two things common to all peoples he studied, no matter where they were located. They all ate local foods only and they all ate fermented, or cultured, foods.

Our ancestors not too long ago did the same thing. Some of our grandparents used these foods, as is evidenced by the mallet in the photo. This one belonged to the Finnish grandparents of my partner Brian, and it was used to make sauerkraut, among other things. That’s one of the GAPS diet recipes.

Sauerkraut is very simple to make. All you need is a head of cabbage and some sea salt. You can add a couple of carrots in with it to provide color and some extra vitamins if you so desire. Here’s how you do it.


Take a head of cabbage, either green or purple, or a mixture if you want, and cut it up with a knife into strands, if you prefer a traditional kind of sauerkraut. I find that it is easier and quicker to just throw it all into a food processor and cut it up that way. It’s easier to eat too, because the pieces are smaller.

After cutting it up, put it into either a ceramic crock, or a wide mouth mason jar, along with some sea salt. Don’t use processed salt. Instead, get sea salt or Real Salt that has not been bleached and that still has the minerals in it.

Use it liberally, because this is what makes the juices come out of the cabbage. It also acts to keep putrefactive bacteria at bay so that your kraut doesn’t spoil and become moldy. I use about two tablespoons of salt with a large head of cabbage and some carrots. Sprinkle the salt all through the cabbage and mix it up to distribute it evenly.

Whichever container you use, push the mixture down and pack it in. Then use either your fist and fingers, or a mallet like the one above, to pack it as tightly as you can. Mash it so that the juice runs and covers all of the vegetables. If it doesn’t quite cover it, add more water.

This example of the GAPS diet recipes is fermented by an anaerobic (no oxygen) process, so you must be sure that no oxygen can get in around the cabbage, or it will mold and spoil. You can use the outer leaves of the cabbage to cover the mixture completely. Just be sure to leave some room at the top of the container so that gasses can escape.

You can cover it with something small like a dish or bowl to keep the cabbage under the liquid. Simply leave some room around it (an inch or so) to again let gas come out.

Keep this on your kitchen counter for three to seven days, and then put it in the refrigerator. The cold will not stop the fermentation process, but it will slow it down. Taste it after three days to see if you need to go beyond that up to seven days.

When you want to make another batch of this type of the GAPS diet recipes, either start the process over again with a new container, or reuse the first one without washing it out, in order to utilize the good bacteria that is already there. It’s kind of like sourdough bread starter, if you are familiar with that.

This kraut will populate your intestinal tract with wonderful probiotics as you consume it. A word of caution though - start with just a teaspoon of the juice only to begin with, and gradually work up to eating the kraut itself. If your gut is severely distressed, eating too much of these good probiotics too soon can cause a die-off of the bad bacteria and make you pretty sick, so proceed cautiously.

This fermented dish will really last indefinitely, so don’t be afraid of it going bad. This was how our ancestors got through the winters when there were no refrigerators and freezers around. We need to get back to this kind of eating of GAPS diet recipes.

Cultured Beverages

Fermented or cultured beverages are also a way to help heal your gastrointestinal tract. Yogurt or kefir that you make yourself is an excellent way to do this. I don’t advise purchasing these from the store though, because all of those have been pasteurized and are therefore dead. You can read about how to make these yourself at this page on my site.

However, there is one place where you can buy wonderful cultured drinks of various kinds, and that is from Beyond Organic, a company started by Jordan Reuben. This link will tell you more about that, so if you feel that you don’t have time to make these drinks yourself, here’s your answer.

Go from "GAPS Diet Recipes" to "Healthy Eating On The Run"

Go from "GAPS Diet Recipes" to "Other Health Care Matters"

Barbara's new video series is available now. Check it out here.

Healthy Food Alternatives Video Series

Barbara's book "Alive Health Recipe Book" is published. Find out more here.

Free Month of Menus

With sign-up for monthly newsletter

Month of menus

Follow Me on Pinterest View Barbara Roberts's profile on LinkedIn