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GAPS Muenster Chicken

  • two uncooked chicken breasts
  • 1 egg yolk
  • 1/3 cup kefir
  • 1/2 tsp garlic powder
  • one or two crowns broccoli
  • 2 slices GAPS sandwich bread of your choice (I reserve crusts and heels for this)
  • 3/4 cup coconut flour
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/4 tsp smoked paprika
  • 1/4 tsp chili powder
  • 1/2 cup bacon fat, butter, or coconut oil for frying
  • 1/2 cup chicken broth
  • 1 heaping tsp powdered gelatin
  • extra salt to taste (if broth is unsalted)
  • 8 oz muenster cheese (or any GAPS legal cheese of your choosing), sliced thinly or shredded

Cut the chicken breasts into bite-sized pieces.  Mix the egg yolk and kefir well and add garlic powder.  Pour the kefir mixture over the chicken and let marinate for several hours or overnight.

Meanwhile, prepare the breading for the chicken pieces by pulsing the bread, coconut flour, salt, garlic powder, paprika, and chili powder in a food processor until the mixture is about the consistency of sand.  Set aside.

Cut the broccoli into bite-sized pieces and place in the bottom of an 8″ x 11″ pan.  Mix the gelatin (and salt, if desired) into the broth and pour over the broccoli.  Set aside.

In a large skillet, melt the fat for frying on medium heat.  Meanwhile, coat the chicken pieces with the bread crumb mixture.  When the pan is hot, add the chicken pieces and cook until golden brown.

Arrange the cooked chicken pieces over the broccoli and top with muenster cheese.  Bake at 350 degrees until cheese is browned and broccoli is cooked (about 30 minutes).

Serves 2 or 3, depending on how hungry you are!

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Monday

  • slow-cooked buckwheat cereal with blueberries; raw milk
  • leftover spinach-tuna quiche; blood oranges
  • lasagna – try mandolining butternut squash for noodles; cinnamon bun muffins with apples & cranberries?

Tuesday

  • leftover buckwheat cereal and milk
  • leftover lasagna
  • slow-cooked sticky chicken with rice & veggies; sauerkraut

Wednesday

Thursday

  • apple crisp; milk
  • leftover curried butternut soup
  • meatloaf; baked potatoes; frozen green beans

Friday

  • leftover apple crisp; milk
  • leftover meatloaf
  • Paleo pizza: either this crust or this one

Saturday & Sunday

  • leftovers (just me)

This is the third week in a row we’ve had Paleo pizza on the menu – maybe this week I’ll finally getting around to making it!  :P  We’ve had more leftovers than I anticipated which is fab but it does throw off the schedule a bit.  If I get to the store mid-week for groceries it will be Game On, pizza.

We still have a case of apples needing to be eaten so apple crisp will be a  breakfast staple for a while to come.  We tried an apple skillet pancake recently that just didn’t float our boats so the hunt is on for something else apple-y that we can do instead of apple crisp.

I’m hoping to get two main meals into the freezer this week.  I still have waffles; bacon, egg, and cheese muffins; and apple crisp in the freezer for about 5 breakfasts’ worth but no quick lunches or dinners.  Got to get that done!

If you are new to this blog, you’ll notice that we have several non-GAPS starches on our menu.  After more than a year on GAPS, we began introducing those foods and have tolerated them well.  Buckwheat and amaranth are our newest additions.  This week we will also eat rice, red potatoes, and maybe a small amount of tapioca flour.  You should be able to substitute other GAPS foods for those starches on this menu if you are still strict GAPS as the bulk of our daily meals are still very GAPS-friendly.

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We’ve tried (and like okay) this porridge.  I wanted to try another recipe for porridge as we are transitioning from full GAPS to a more varied diet, and I was hoping to find something that I could make in the crockpot as well as something that would use up a bunch of our storage apples.  I decided to use this recipe as my base, and here is what I came up with:

  • 6 apples, diced and tossed in lemon juice
  • 3/4 cup buckwheat groats
  • 1/4 cup red quinoa
  • 1/4 cup amaranth
  • 1 can coconut milk (14 oz or 1 3/4 cups)
  • 3 1/2 cups water (or two cans if you use the empty coconut milk can to measure)
  • cinnamon to taste
  • sea salt (1/2 tsp-ish?)

I mixed it all in a 6-quart slow cooker and set on low for 8 hours.  I plan to mix in 2 cups frozen blueberries & honey in the morning and serve with raw milk.  We’ll see how it turns out!  If it is good, I think I’ll try soaking the grains for 12-24 hours before mixing this up next time.  If it’s a bomb, I’ll come back and delete this recipe. :D

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Monday

  • banana muffins and raw milk
  • leftover soup?
  • meatloaf; baked potatoes; frozen green beans

Tuesday

Wednesday

Thursday

  • leftover pumpkin custard; milk
  • leftover chicken; broccoli; banana muffins
  • slow-cooked something…beef roast if I have one

Friday

Saturday & Sunday

  • leftovers (just me)

I took a day off today!  I had forgotten what that was like. :)  Etsy has definitely moved from hobbyish part-time job to full-time work.  Add two other part-time jobs to that plus homeschooling and there’s just not much time for catching your breath.  I’m currently caught up on custom orders so we’ll see if the rest of January slows down and I finally get my break.  I’ve been asked to set up a table at our women’s conference at church next month and they have assured me it is a no-stress show…so I agreed.  That means sewing some spring stuff to set out *IF* Etsy finally slows down!  That also means even less time for cooking.  There are lots of repeats on my menus lately – some due to the fact that I never got around to cooking that particular meal and some due to the fact that I’ve got to go with what is easy right now.  We’re ready for some new foods, though…so I do plan to try at least one new thing every week or two so we don’t go bonkers.  The paleo pizza is our new thing this week!

We did make the porridge once and it was pretty good.  My daughter LOVED it and asked if I could make it every day.  Um…no, dear…but I will make it again this week.  :)  My son was not as crazy about it.  He said he wished it had flax seed in it (weird – that boy has never much liked flax seed!) so I’m not sure if it was a textural issue or what.  I think I’ll skip the ginger root next time and try ginger powder, though.  I was not good at finding the ginger pieces after I cooked it!

If you are new to this blog, you’ll notice that we have several non-GAPS starches on our menu.  After more than a year on GAPS, we began introducing those foods and have tolerated them well.  Buckwheat and amaranth are our newest additions.  This week we will also eat sweet potatoes, rice, red potatoes, and a small amount of tapioca flour.  You should be able to substitute other GAPS foods for those starches on this menu if you are still strict GAPS as the bulk of our daily meals are still very GAPS-friendly.

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I’ve been transitioning to other sugars now that we are branching out from strict GAPS, and while we generally use honey as our sweetener of choice I also add coconut sugar on occasion.  We are celebrating some fun in the snow with another family tomorrow and I decided to try my hand at a Twix-like confection for dessert.

I’ve made this shortbread before and reviewed it here.  I decided to use it as my base, subbing coconut sugar for half of the honey to see if that prevented overbrowning (and I think it did).  I doubled the recipe and patted the shortbread into a 9″ x 13″ foil pan lined with parchment paper.  Then I baked until light brown, sprinkled with Celtic sea salt, and cooled outside while I moved on to step two: this toffee.  I used half coconut sugar, half honey to make the toffee but otherwise followed the recipe.  Then I poured the toffee over the shortbread and put it back outside while I made the chocolate.  I don’t drink coffee so I never have any to add to this chocolate, but it is good without the coffee so that’s how I make it. :)  Then I topped with chopped crispy almonds and set back outside to cool.

We’ve tried all the components of these bars before but never all together!  I’m eager to see how it turns out tomorrow.

As you can see, you could totally make this GAPS-legal by using only honey as a sweetener.

 

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Monday

  • leftover waffles and milk
  • leftover lamb soup and banana muffins
  • sirloin steak; yellow squash; potatoes on the grill

Tuesday

Wednesday

  • leftover fruit crisp; milk
  • tuna quiche; fruit salad
  • spaghetti with spaghetti squash & tomatoes from garden; cucumber salad

Thursday

  • leftover tuna quiche; fruit salad; milk
  • leftover chicken; zucchini; banana muffins
  • “spaghetti” with spaghetti squash, tomatoes, & pepeprs from garden

Friday

Saturday

Sunday

  • leftover bacon, egg & cheese muffins; milk
  • pb & j sandwiches?
  • burgers etc

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We are constantly on the search for easy, make-ahead breakfasts that are filling enough to last all morning.  I tried a new recipe last week, with some modifications:

  • 16 eggs
  • 1/2-3/4 cup kefir
  • 4 Tblsp softened butter
  • 2 Tblsp melted beef tallow
  • 2 Tblsp bacon drippings
  • 1 cup coconut flour
  • 1 tsp sea salt
  • 1/4 tsp garlic powder
  • 1/2 tsp baking soda
  • 1/4 tsp cream of tartar
  • 8 oz shredded raw cheddar
  • 8 oz uncured bacon, cooked and chopped, reserving the drippings to add to the muffin batter

I whipped the liquids together, then added the dry ingredients, the cheese, and the bacon.  Then I portioned into muffin cups and baked at 350 degrees until the muffins were set in the middles and just starting to brown.

As you can see, I quadrupled the recipe, added extra eggs, added kefir, reduced the amount of cheese and bacon, and tinkered with the fats.  My bacon was not terribly fatty and I only got about 2 Tblsp drippings to add to the batter, hence the butter and tallow.  If you have enough drippings, I’d suggest using them instead of the other fats.  The recipe as I’ve written it here made 24 muffins, which was enough to feed the three of us for three breakfasts.

Leaving the full amount of cheese and bacon in these muffins would no doubt have been delicious – however, cheese and bacon are pretty expensive.  The recipe as I’ve written it here cost me about $12, or $0.50/muffin.  If I had included the full amount of cheese and bacon, that would have increased the price to about $1.10 per muffin.  At two or three muffins apiece for breakfast, that would have exceeded my budget.  I think you could leave out the cheese OR the bacon and still have a decent muffin, but I’m not sure I’d try leaving out both of those ingredients.

Verdict:  A winner!  My kids scarfed down their breakfast and would have willingly eaten more.  The muffins were fairly easy to put together and held up well just sitting out on the counter for a couple of days.  I popped the leftovers in the toaster oven to reheat them the next day and they were just as good.  I served these muffins with a 12oz glass of raw milk and some fresh sliced peaches for a filling breakfast.  I will make these again.  I may even try batch-cooking some to stick in the freezer.  (Getting breakfast on the table has been much harder since school started!)  Next time, I plan to add some chopped peppers and maybe some chopped sweet onions.

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