We’ve all heard about the GAPS diet’s power to heal the gut and transform health so let’s explore a simple recipe that fits right in. Originating from Dr. Natasha Campbell-McBride’s work it’s a game-changer for those seeking natural wellness through nutrient-dense foods.
This recipe showcases how easy it is to whip up meals that support gut healing without sacrificing flavor. We’re excited to share our take on it as part of your journey to better digestion and vitality.
Ingredients
In our GAPS Diet recipe inspired by Dr. Natasha Campbell-McBride’s principles, we focus on nutrient-dense ingredients that promote gut healing and overall vitality. These components are selected for their ability to nourish the body with essential minerals, healthy fats, and probiotics. Below, we list the ingredients in the order they are typically used, with prep specifics for accuracy and ease.
Key Ingredients List
- Bone Broth Base: 8 cups of homemade bone broth (we recommend simmering beef or chicken bones for at least 12–24 hours to extract maximum collagen and minerals for optimal gut support).
- Protein Source: 1 pound of organic, pasture-raised chicken thighs (cut into bite-sized pieces to ensure even cooking and easy digestion).
- Aromatic Vegetables: 2 medium onions (finely chopped for flavor enhancement) and 4 garlic cloves (minced to release their anti-inflammatory compounds).
- Root Vegetables: 3 large carrots (sliced into thin rounds for quick softening) and 2 medium parsnips (diced to add natural sweetness and fiber).
- Leafy Greens: 4 cups of fresh kale or spinach (roughly chopped and added towards the end to preserve vibrant nutrients and texture).
- Herbs and Seasonings: 2 tablespoons of fresh parsley (chopped for a burst of fresh, earthy flavor) and 1 teaspoon of sea salt (adjust to taste for balanced seasoning without processed additives).
This selection ensures our recipe remains GAPS-friendly, emphasizing whole, fermented, and easily digestible foods to support your journey toward better health.
Equipment Needed
Before we dive into preparing our nutrient-rich GAPS Diet recipe with its bone broth base and fresh vegetables, let’s gather the essential equipment to ensure a smooth cooking process. We focus on tools that support efficient, safe preparation while aligning with the diet’s emphasis on whole, gut-healing foods.
Here’s a detailed list of the key equipment we’ll need, organized by their role in the recipe:
- Large Stock Pot (at least 6 quarts): Ideal for simmering the bone broth and combining ingredients like organic chicken thighs and vegetables to create a flavorful, healing base.
- Chef’s Knife: Essential for precisely chopping aromatic vegetables such as onions, garlic, and root vegetables like carrots and parsnips, ensuring even cooking and nutrient retention.
- Cutting Board: A sturdy, non-porous surface to handle the preparation of leafy greens and herbs, minimizing cross-contamination and making the process hygienic.
- Measuring Cups and Spoons: Crucial for accurately measuring seasonings and smaller ingredients, helping us maintain the recipe’s balance for optimal gut health benefits.
- Wooden Spoon or Silicone Spatula: Perfect for stirring the mixture without scratching the pot, allowing us to blend flavors from fresh herbs and vegetables seamlessly.
- Colander or Fine-Mesh Strainer: Used for draining or straining the broth if needed, ensuring we remove any impurities while preserving the nutrient-dense qualities of our GAPS-friendly meal.
With these tools in hand, we’re set to transition smoothly to the preparation steps, making our recipe both effective and enjoyable.
Instructions
We guide you through preparing our GAPS Diet recipe with simple, step-by-step actions that transform nutrient-dense ingredients into a healing meal supporting gut health. Using the equipment we’ve outlined, let’s create a flavorful dish that nourishes your body and enhances vitality.
Prep
First, we gather and prepare our ingredients to ensure everything is ready for cooking. Begin by rinsing 2 pounds of organic chicken thighs under cold water and patting them dry with paper towels for optimal freshness. Next, peel and chop 2 medium onions and 4 garlic cloves into fine pieces to release their aromatic flavors that form the base of our soup.
We focus on the vegetables: Wash and dice 3 large carrots and 2 parsnips into even 1-inch cubes for uniform cooking, then roughly tear 2 cups of leafy greens like kale or spinach to preserve their vibrant texture and nutrients. Measure out 1 quart of bone broth and chop fresh herbs such as parsley or thyme—about ¼ cup—to add a burst of earthy taste.
Finally, organize your tools: Place your chef’s knife, cutting board, and measuring cups nearby. This preparation sets the stage for a seamless process, making our GAPS-friendly meal both efficient and enjoyable.
Cook
We now move to the cooking phase, where we build layers of flavor in our large stock pot. Heat the pot over medium heat and add 2 tablespoons of ghee or allowed fat, swirling it to coat the bottom evenly before adding the chopped onions and garlic; stir with a wooden spoon until they turn golden and fragrant, about 5 minutes, to create a savory foundation that enhances the dish’s appeal.
Add the diced carrots and parsnips to the pot, stirring them into the mix for 2-3 minutes to soften slightly and develop a sweet undertone. Place the chicken thighs on top, then pour in the 1 quart of bone broth and enough water to cover everything—about 2 quarts more for a rich, simmering liquid. Bring to a boil, then reduce to a low simmer, cover, and cook for 45-60 minutes until the chicken is tender and pulls apart easily, filling your kitchen with the comforting aroma of healing herbs and vegetables.
In the last 10 minutes, stir in the torn leafy greens and fresh herbs, allowing them to wilt gently for a pop of color and nutrition. This step ensures the broth becomes a deeply flavorful, gut-soothing elixir that embodies the essence of the GAPS Diet.
Assemble
Finally, we assemble the dish to highlight its nourishing elements and prepare it for serving. Use a colander or fine-mesh strainer to carefully remove the chicken and vegetables from the pot, setting them aside on a clean plate to cool slightly.
Shred the cooked chicken thighs into bite-sized pieces using your hands or forks, then return them to the pot along with the vegetables. Stir everything together to blend the flavors, creating a hearty, vibrant stew that’s easy to digest and packed with nutrients. Serve immediately in warm bowls, garnishing with extra fresh herbs for a final touch of color and taste that makes this GAPS Diet meal as visually appealing as it is beneficial for your health journey.
Make-Ahead Instructions
To make our GAPS Diet recipe even more convenient while preserving its gut-healing benefits, we recommend preparing components in advance. This approach allows us to save time on busy days without compromising the nutrient-dense flavors of the bone broth-based stew.
Preparing Ingredients Ahead
We can start by prepping key elements like the bone broth and vegetables, ensuring everything stays fresh and ready for assembly:
- Bone Broth: Simmer the bone broth as outlined in our recipe, then cool it completely. Store in airtight containers in the refrigerator for up to 5 days or freeze for up to 3 months to maintain its rich, collagen-packed essence that supports gut health.
- Vegetables: Wash, chop, and dice onions, garlic, carrots, parsnips, and leafy greens like kale or spinach. Place them in sealed bags or containers in the fridge for up to 3 days, keeping their vibrant, aromatic qualities intact for effortless addition later.
- Proteins: Season and sear the organic chicken thighs, then let them cool before shredding. Store in the refrigerator for up to 2 days or freeze for up to 2 months, ensuring the tender, flavorful meat retains its moisture and nutritional value.
Storage Tips
Proper storage is crucial for our GAPS-friendly meals to prevent nutrient loss and maintain safety. Below, we outline recommended storage methods in a table for quick reference:
| Component | Refrigeration Time | Freezing Time | Key Notes |
|---|---|---|---|
| Bone Broth | Up to 5 days | Up to 3 months | Thaw overnight in the fridge to preserve its hearty, soothing warmth. |
| Chopped Vegetables | Up to 3 days | Not recommended | Keep in moisture-proof bags to retain crispness and fresh, earthy flavors. |
| Cooked Chicken | Up to 2 days | Up to 2 months | Avoid refreezing once thawed to uphold food safety standards. |
| Full Assembled Stew | Up to 3 days | Up to 1 month | Cool completely before storing to lock in the stew’s comforting, nutrient-rich profile. |
Reheating and Assembly Steps
- Thaw Components: If frozen, transfer items like broth or chicken to the refrigerator 24 hours in advance, allowing the deep, savory aromas to gently revive.
- Reheat the Base: In a large stock pot, warm the bone broth over medium heat until it simmers, stirring with a wooden spoon to release its golden, healing essence that envelops the senses.
- Add Prepped Ingredients: Incorporate the chopped vegetables and shredded chicken, simmering for 10-15 minutes until everything blends into a hearty, flavorful stew that promotes vitality.
- Final Touches: Garnish with fresh herbs just before serving to enhance the dish’s bright, herbaceous notes, ensuring our GAPS Diet recipe delivers maximum nourishment with minimal effort.
Conclusion
We’ve guided you through creating a nourishing GAPS Diet recipe that’s both simple and effective for gut health. Embracing these meals can lead to lasting vitality and better digestion.
We’re excited for you to integrate this into your routine as we continue supporting your wellness path—here’s to thriving with every bite.
Frequently Asked Questions
What is the GAPS diet?
The GAPS diet, or Gut and Psychology Syndrome diet, is a nutritional protocol designed to heal the gut and improve overall health. Created by Dr. Natasha Campbell-McBride, it focuses on nutrient-dense, easily digestible foods like bone broth, meats, and vegetables to restore gut flora and support digestion. This approach promotes natural wellness and can help with issues like digestive disorders and inflammation.
What are the benefits of the GAPS diet?
The GAPS diet helps heal the gut, potentially improving digestion, boosting immunity, and enhancing mental health by reducing inflammation. It uses whole foods to restore gut flora, leading to better nutrient absorption and overall vitality. Many followers report increased energy and reduced symptoms of conditions like IBS or autism spectrum disorders, making it a popular choice for natural healing.
What ingredients are needed for the GAPS diet recipe?
Key ingredients include a bone broth base, organic chicken thighs, onions, garlic, carrots, parsnips, leafy greens like kale or spinach, and fresh herbs. These nutrient-dense, GAPS-friendly components promote gut health with their anti-inflammatory and digestible properties, ensuring a flavorful meal that supports healing and vitality.
What equipment is required for preparing the GAPS diet recipe?
You’ll need a large stock pot for simmering broth, a chef’s knife and cutting board for chopping, measuring cups and spoons for accuracy, a wooden spoon or spatula for stirring, and a colander or strainer for draining. This basic setup ensures an efficient cooking process, making it easy to prepare gut-healing meals at home.
How do I prepare the GAPS diet recipe?
Start by rinsing chicken and chopping vegetables like onions, garlic, and carrots. Sauté onions and garlic in a stock pot, add vegetables and chicken, then simmer in bone broth until tender. Shred the chicken, mix with veggies, and garnish with herbs. This simple process creates a nourishing stew that aligns with GAPS principles for gut health.
Can I make the GAPS diet recipe ahead of time?
Yes, prepare bone broth, chop vegetables, and cook chicken in advance for convenience. Store components in airtight containers in the fridge for up to 3 days to preserve nutrients. When ready, reheat gently and assemble the dish, ensuring it retains its gut-healing benefits with minimal effort for busy schedules.
Is the GAPS diet suitable for everyone?
The GAPS diet is generally safe for those with gut issues but may not suit everyone, especially individuals with certain medical conditions—consult a healthcare professional first. It’s designed for healing and can be adapted, but those with allergies or on medications should proceed cautiously to avoid complications. Always prioritize personalized advice.