GAPS Friendly Whole30 Compliant Weekly Meal Plan (AIP Adaptable)

Over the past several years I've learned to be pretty in tune with my digestion. I have a good feel for what sets it off and what I can handle, and I know what signs to look for to indicate to take a step back. Every once in a while, however, I still hit periods of time where my digestion is sub-par, and I can't pinpoint any particular reason why. 

When these times come, I simplify my diet to one that worked for me right after my SIBO treatment in 2016. It's an all cooked version of full GAPS, with some AIP and low FODMAP modifications. I do usually keep some sprouted nuts/seeds and eggs in my diet (not AIP compliant) unless things are really bad, because I generally do well with them. 

Here's this week's GAPS friendly (and AIP adaptable) meal plan:

Breakfast: Spaghetti Squash Porridge // You can find this recipe here! I topped it off with sprouted sunflower seeds and tahini, which correspond with my current phase of seed cycling. To make this AIP, I like to make the base out of spaghetti squash, coconut milk, and mashed banana, and served with a protein on the side. I also like to mix in come collagen peptides!

Lunch: Simple Chicken Soup // This soup is so easy to make! All I did was put a whole chicken in my Instant Pot with 2 tsp salt, cover with filtered water, and cook on high manual pressure for 30 minutes. When finished cooking, I let the pressure release naturally, then carefully removed the chicken and set aside to cool. I transferred the broth to a large pot on the stovetop where I simmered 1# chopped carrots and about 4 cups of chopped celery for 7 minutes, then added in 1.5# chopped zucchini. While the veggies were cooking, I separated the chicken from the bones and added it into the pot as well! (Save the bones for a future batch of bone broth!) I top it off with green onions and parsley to serve.

Dinner: Beef and Liver Meatballs with Steamed Broccoli and Acorn Squash // Any ground meat will do, but this week I used a ground beef and liver mixture for my meatballs. I'm experimenting with well steamed broccoli florets to see how I do with them, and added some acorn squash that I cut in half and steamed in my Instant Pot for 8 minutes before mashing with some cinnamon and cloves.

In addition to simplifying my food, I'll also be supporting my digestion by paying special attention to eating mindfully and without distraction, as well as to taking a minute to get into rest and digest mode by taking a few deep breaths before starting to eat.

Have a great week!

-Tracey

Instant Pot Coconut Milk Yogurt

There was a period of my life where I had Greek yogurt, blueberries, and walnuts for breakfast every morning. Since then I've come to realize that dairy doesn't do me any favors, so I forego it 95% of the time, but I do still love the tart satisfaction of a thick creamy yogurt! In addition to the flavor and that texture that I crave, I also try to eat yogurt regularly for the benefit of the probiotics that it provides. Store bought dairy-free yogurt often contains added sugar or thickeners, however, which I try to avoid, not to mention the hefty price tag that it carries. I started making my own homemade yogurt a couple of years ago and it really couldn't be easier!

• 2 cans full fat coconut milk (I prefer Golden Star or Aroy-D brands for the creamiest results)
• Yogurt starter (I use this one by Custom Probiotics, one large scoop per batch // this one is good too) EDIT: I recently also did this with 1/4 cup Coconut Cult as a starter! 
• Optional: 2 tbsp pure maple syrup

Instant Pot Version:

1. Pour the contents of both cans of coconut milk into the Instant Pot. Press the sauté function and bring the coconut milk to a boil, then hit cancel and allow it to cool to around 110 degrees. (Edit: lately I have been skipping this step and I don't notice a difference in the results!)

2. Stir in the maple syrup, if using, and the yogurt starter until well combined.

3. Put the lid on the pot and press the Yogurt function. Let it do its thing for 7 hours! I prefer to run two cycles back to back for a more tart and probiotic-rich yogurt, but you can stop the process whenever it tastes good to you. The longer it goes, the more tart it will be.

4. Transfer to a jar and refrigerate.

Oven Method:

1. Turn the pilot light on in your oven and set a thermometer inside. Most ovens maintain a temperature around 110 degrees with the pilot light on, which is what you're looking for.

2. Bring the contents of both cans of coconut milk to a boil in a saucepan on the stovetop, then allow to cool to around 110 degrees. 

3. In the meantime, sanitize a 1 quart mason jar. When the coconut milk is cool enough, add about 1 cup to the jar.

3. Add the yogurt starter and the maple syrup (if using) and stir thoroughly to combine, then add the rest of the coconut milk. Top with a loose fitting lid.

4. Place the jar in the oven overnight, or until yogurt reaches desired level of tartness, then transfer to the fridge for storage.

Notes: 

I have found that the finished yogurt will keep for well over a week in the fridge (I've kept it around for over two!). Instead of using yogurt starter each time, you can use about 1/2 cup of a previous batch of yogurt to inoculate the fresh coconut milk for a new batch. Lastly, depending on your coconut milk, sometimes the final product will separate; just shake before using. If the yogurt is too thin for your preference, you can thicken it up by stirring 1 tsp gelatin into 1/2 cup of the warm yogurt, then mixing this into the batch. 

Coconut Flour Shortbread Cookies (AIP, GAPS)

I whipped up these coconut flour based shortbread cookies so that I could have an AIP and GAPS friendly treat, and they turned out so well! The flavor is true to the shortbread I was dreaming of, and they come together in a flash. 

The recipe is super simple:

• 1/3 cup coconut flour
• 1/4 cup Tin Star Foods brown butter
• 1 tbsp honey
• pinch of salt
• optional splash of vanilla

Mix well, then place little mounds on a cookie sheet lined with parchment paper. (They don’t flatten or spread at all, so if you want a more traditional flat cookie, be sure to spread them before you bake them.) Top with a dash of cinnamon (or not) and pop in the oven at 350 for 6-8 minutes. I got 9 bite sized cookies out of the batch!