Savoury mince is a quick and easy meal that is great for breakfast, lunch or dinner. It is full of gut healing foods. It is great to freeze so you always have a quick meal on standby. You can get creative but this is my basic recipe.

Based off an old time favourite the whole family will love this soup. The corn makes it a little sweet but still with all of the gut healing properties of chicken soup.

Store bought BBQ sauce is jam packed with sugar and nastie ingredients. Try this simple homemade BBQ sauce for your next BBQ, its tangy and sweet and is a great accompaniment to meat, sausages & burgers.

This 5 Seed bread is free from grain and gut friendly. Delicious fresh or toasted and topped with smashed avocado for a filling fibre fueled meal.

Muffins are one of my most favourite foods. I have created this grain free, dairy free, refined sugar free version to be gentle on the gut and a great source of fibre.

Gut healing stocks are a great way to soothe and heal an inflamed gut. Meat stocks have gelatin and collagen that are powerful ingredients to heal a sensitive gut.

So what is all the fuss about sauerkraut? Sauerkraut is a powerful probiotic food that will help to balance the bacteria in your gut. It is important to include as many types of different probiotic foods into your daily diet to crowd out any bad bacteria that can be causing problems. Start slowly if you are new to fermented foods as you can experience a die off reactions.

Regular banana bread can be pretty heavy on fats and sugars, this version is kind to your blood sugar levels and contains healthy fats & just a little bit of sweetness.

Apple pie is one of my all time favourite desserts, however it can be full of inflammatory ingredients. These sticky stewed apples give you the taste and texture of apple pie without nasties. They make the ultimate comfort food to make you feel warm and cosy inside and out

Fat bombs are great to have in the fridge for when you are feeling hungry. They are a great way to stabilize your blood sugar levels. They will keep you full whilst waiting for your next nourishing meal. They are a convenient source of energy and will help curb those sugar cravings. You can even freeze them if you like a firmer consistency.

This super simple dinner option has become a viral sensation due to its simplicity and deliciousness. Its a one pot wonder that you simple pop in the oven and leave for 3 hours. You can use it in so many ways and will definately become a staple to your weekly menu

There are so many variations to sauerkraut and this has to be one of my absolute favourites. It goes beautifully alongside steak, chicken or fish. It adds flavour to any meal and definitely worth a try

Gut healing gummies are a great little snack and also great for lunchboxes. You can pick your berry of choice and there are lots of cute silicon moulds in a variety of shapes. Gummies are super quick to make and store well in the fridge

Gut healing meat stocks are the basis of the GAPS diet. They are the food that will heal and seal your gut lining and allow your body to heal. Lamb makes a nourishing stock that is well tolerated even by the most sensitive of tummy’s. You can use the lamb shanks as a meal and drink the stock or make the lamb and stock into a nourishing soup.

Leftover veggies make a great base for baking. Roast pumpkin makes this brownie super moist, lower in sugar and packed with goodness.

Russian custard is not only a delicious dessert but a fantastic gut healing food. Egg yolks are an amazing source of natural amino acids, vitamins and minerals. As part of a healing diet it is vital to include egg yolks in your daily diet. Russian custard can be eaten warm or frozen into iceream. Either way it is beautiful especially when teamed up with Stewed Apples.

A moreish little snack to leaves you wanting more. Free from nasties that cause inflammation in your body. A great staple to keep in the freezer when you need a little sweet treat.

A wonderful winter warmer breakfast, free from grain but still warm and creamy on a cold morning. Add your favourite topping or a little pinch of cinnamon to regulate blood sugar levels.

Short cooked meat stocks are the most important thing to include in your diet to heal and seal the gut lining. They contain everything that the body needs to repair and rebuild the gut. These stocks contain collagen, gelatin and elastin which are the building blocks of connective tissue. Make big batches at a time and freeze so you always have some on standby

Coconut yoghurt is a lovely alternative if you are not tolerating dairy or just feel like something different. Many commercial coconut yoghurts have nasty fillers so why not make it yourself so you know exactly whats in it. Fermented for 24 hours to make sure it has loads of beneficial bacteria

If you are a fan of the ‘Kingston’ biscuit then you must give this one a try. Free from gluten, grain and refined sugar it is a perfect afternoon treat with a cuppa.

A quick and easy breakfast or snack idea. Enjoy on its own or layer up with coconut yoghurt, granola and extra berries. Full of fibre and just sweet enough.

A delicious winter warmer that allows you to use up whatever veggies you have left in the fridge. Serve with steamed basmati rice or a nice piece of fish.

Lentil Burgers are a wonderful main meal option. Add a simple salad or pile them on a seedy roll with a variety of different coloured salad vegetables for a hearty meal. Soaking the lentils overnight makes them easier to digest however you are short on time the canned variety will work just fine.

Gut healing gummies are a great little snack and also great for lunchboxes.

Butter chicken can be a quick and easy weekday meal which can easily feed a hungry family. This butter chicken has been adapted to fit perfectly into the Full GAPS Diet and is cooked in some beautiful homemade chicken stock. Served with a generous serving of cauliflower rice and this recipe will definitely impress

Lasagna is the ultimate comfort food. You can still enjoy lasagna whilst avoiding grain and dairy. There are so many veggies packed into this lasagna and its bursting with flavor.

A great summer recipe when stone fruits are in season. This pudding bring the summer vibes with sweet nectarines. You could use mango, peach or any of your favourite fruits. The possibilities are endless.

For some individuals on a gut healing journey it can be helpful to avoid nightshades for a period of time. Nomato sauce is a wonderful alternative to a tomato sauce and can be used in any recipes as a substitute for tomato. Nomato sauce has the added benefits of beetroot which is a powerful liver detoxifier.

24 hour yoghurt has been fermented for 24 hours and during this time most of the lactose and casein have been comsumed by the bacteria. This makes the yoghurt much easier to digest and can help to restore the beneficial bacteria in the gut. Including as many varieties of fermented food is vital for gut health. 24 hour yoghurt is perfect for individuals who suffer from diarrhoea as the high protein content can assist in firming up the stools

This hearty soup is a staple in my freezer. It is base is a nourishing meat stock which will heal and seal the gut. It is filled with veggies which offer a great source of fibre, you can change up depending on your taste. Great for easy dinner or lunches and something that the whole family will love.

Some days you may feel like a little sweet treat to have in between meals. These dates are filled with a nut butter of your choice and a clean chocolate topping without any nasties. If you don’t digest nuts very well I would try an activated or sprouted spread inside your dates.

Sour cream is another fermented dairy that is wonderful to incorporate into a healing diet. Sour cream is full of saturated fats, enzymes and probiotics which will be beneficial to your healing. Sour cream is especially important for those who suffer more from constipation as the high fat content will help in this situation

Naturally sweetened with pumpkin and dates these muffins are a great little afternoon treat. Also great for school lunchboxes.

These bite sized snacks are a perfect between meal pick me up. Full of good fats and protein they will keep your blood sugars stable until your next meal.

Fermented foods are vital to the GAPS diet. They help provide beneficial bacteria to the gut and help to “crowd out” the bad guys. Including as many types of fermented foods as possible will help to create a vaste ecosystem in your gut. These lovely carrots are a great snack, a lovely addition to any meal and also can be used in cooking.

I created these little gems this christmas as a sweet treat to enjoy over the festive season. They have now become a stape I keep in the freezer when I need a little something sweet without any nasties.

Beet kvass is a lovely tonic that can be used in a variety of ways. Beets are wonderful for the liver and once fermented also have the beneficial bacteria which are wonderful for your gut health. You can simply have a shot of kvass before each meal to aid digestion or add to a freshly squeezed juice for added health benefits.

A great breakfast or afternoon snack, low in sugars and with a great hit of plant protein. Add your own favourite toppings and enjoy!

Beetroot is a beautiful vegetable that helps to detox the liver. A great way to add them to your diet is to grate them into muffins. They give the muffins a vibrant red colour and moist texture.

Both chickpeas and brown rice are good sources of insoluble fibre. This insoluble fibre is known as a prebiotic which means it supports the good bacteria in your digestive system.

Kefir is a cultured milk which contains bacteria and yeast. The bacteria and yeast have removed the lactose and most of the casein. Kefir is rich in healing lactic acid which is great for gut health. Kefir is a more advanced milk culture as it has a powerful combination of bacteria and yeast so start off slowly and watch for die of symptoms. Kefir contains the SB (Saccharomyces Boulardi) yeast which is beneficial for yeast overgrowths such as candida

Simple, delicious and good for your gut

Finding snacks when you are following a gut healing diet can be a little tricky. Gummies are a quick and versatile snack that you can keep in your fridge for when you just need that little bit extra. Big kids and little kids will love them. Team it up with a warm cup of tea and you should be good until your next nutritious meal.

A simple one bowl recipe for a quick grain free roll. Pile it high with vegetables and a patty of your choice, the more colour you can include the better.

GAPS shakes or smoothies are a simple but powerful cleansing tool to support your digestive and detox systems. They are packed with nutrients which help with cleasing of the liver. Adding fats like avocado, sour cream or MCT to the juice it helps to regulate the blood sugar response that can occur when consuming juices on their own.

Filled with fibre & protein, these light and fluffy pancakes hit the spot without sending your blood sugars sky high.

Christmas is a time to enjoy the foods you love. You can still enjoy a beautiful Christmas cake with this clean, grain free recipe, filled with fruit & spices and Christmas spirit.

This recipe is inspired by my recent trip to Bali where they made this beautiful chia pudding. It tasted a little like a bircher muesli but without any grain. This is my re-creation of this recipe

Chicken soup for the soul‚ Traditionally used to heal any ailments and we can understand why. Based on a short cooked stock, gelatinous meat and fibre filled veggies. This soup is not only repairing for the gut lining but also delicious and satisfying. Keep a batch in the freeze for time of need or enjoy for lunches and dinners any day of the week

Sometimes you just need a little sweet breakfast on the weekends and who doesn’t love a stack of pancakes. These pancakes are light and fluffly and a lovely treat that will not undo all of your wonderful healing. Topped with some lovely fermented yoghurt to add to the health benefits and feed those good gut bugs.