Category Archives: snack

Dark Chocolate Truffles

Dark Chocolate Truffles

These chocolate truffles are RICH, CREAMY and a DELIGHTFUL way to enjoy chocolate in a way that is free of JUNK and FULL of nutrients!

They are not in the least only enjoyable for people on a grain-free, sugar-free diet…..EVERYONE WILL LOVE THESE GAPS-friendly dark chocolate truffles.




3 bakers chocolate squares-chopped up

½ C coconut milk (canned kind)

½ C coconut manna (AKA- coconut butter)

½ C coconut oil

½ C almond flour

½ C raw honey

3 servings of stevia

Pinch of real salt

1 t vanilla extract



  1. Heat coconut oil and milk over medium heat until bubbling.
  2. Remove and add coconut manna and chocolate squares. Let melt.
  3. Whisk together with the rest of the ingredients until smooth and creamy.
  4. Place in fridge for at least 3 hours until semi-solid.
  5. Scoop out small spoonfuls of chocolate and shape into a ball.
  6. Roll in toppings, i.e. chopped nuts or coconut.





  • Store in fridge or freezer, they will melt if they are at room temperature for too long.
  • It’s hard to get a perfect ball because they start to melt with your hand temperature, so work fast and don’t worry too much about the shape.
  • If you wait to add the raw honey until it cools down a bit, it should stay raw, maintaining its wonderful benefits.


Creamy Stuffed Eggs

Creamy Stuffed Eggs



10 eggs

½ C homemade mayo

2 T mustard

½ t real salt

Pinch of cayenne pepper & garlic powder

Paprika (sprinkle on top)


  1. Boil eggs for 7 minutes.
  2. Crack, cut in half lengthwise and `put cooked yoke in food processor.
  3. Add to yoke the rest of the ingredients and blend until smooth.
  4. Spoon creamy mixture into egg ‘holes’, sprinkle with paprika. Serve cold.

Orange-Almond Chocolate Crunch

Orange-Almond Chocolate Crunch
 Adapted from this recipe for chocolate-covered bananas! Perfect GAPS-friendly chocolate. 


We didn’t eat any ‘chocolate’ or cacoa/cocoa while on GAPS for the first 3 or so months.  Honestly, we didn’t start missing it until around then, and started using it a little bit.  We seemed to have digestive issues with it then, but it seems like we do okay with it now.  After making the chocolate covered banana recipe, we realized that when you mix cocoa/cacoa with coconut oil and let it harden in the freezer….it makes SOLID CHOCOLATE!! How amazed we were.  Here is my fun twist on your typical chocolate bar.  Its quick, raw, full of minerals, fats and quick honey energy. The perfect snack? I’d say so.  





2/3 raw cacoa powder (cocoa would work too)

2 C coconut oil

1 C slivered almonds

1 C unsweetened coconut

4 T raw honey & 4 servings stevia

2 t vanilla extract

½ t sea salt

½ t orange oil


  1. Mix together chocolate and coconut oil until incorporated.

  2. Stir in the rest of the ingredients.

  3. Check for sweetness factor, add more honey/stevia if needed.

  4. Line a large baking sheet with sides with parchment paper; if any of the sheet is showing brush with coconut oil.

  5. Pour chocolate mix onto tray, freeze until hardened and break into chocolate pieces. (about 15 minutes)

    Store in fridge/freezer in container.

15 minutes in freezer and its hard and ready to crunch!

15 minutes in freezer and its hard and ready to crunch! Yum!

Homemade 1 Gallon Yogurt

Homemade 1 Gallon Yogurt



Yogurt is a marvelous health food!
Virtually all key nutrient groups are present in the nutrient profile of grass-fed yogurt!


 Homemade yogurt is CHOCK full of beneficial bacteria that fortify the intestinal track from pathogens and toxins (among dozens of other benefits!). It offers nutrients in an easily usable form and is high in calcium, iodine, B-vitamins along with other trace minerals and vitamins. It is a great source of protein and fat, and if it’s from grass-fed cows it also offers high levels of beneficial omega-3 and CLA (anti-cancer). (Source)


We love to eat homemade yogurt!  The only sad part about making yogurt was how quickly it was gone.  So I decided to go for 1 gallon– which lasts us much longer! I can’t tell you how excited I get when I can make something really nourishing that yields LARGE amounts! I get way too excited.


Reading about making yogurt online is complicated.  I didn’t want to attempt it when I first started making things homemade. BUT- I have found a fool-proof method that doesn’t require any fancy equipment and only uses 3 ingredients…..and I want to share it with you!  Once you make it once or twice it will be an easy part of your weekly routine.


If you are looking for raw milk yogurt, this is not your recipe. But hear me out, raw milk yogurt is very hard to make unless you have a box dehydrator (like an excaliber) to maintain the temperature perfectly. Otherwise, you can try to and you probably won’t get any kind of consistently yummy results.  This discouraged me at first, but I realize the product I am getting is still superior that anything I could buy. My milk source is local, raw (which once I cook it, it’s not any more), grass-fed and from cows that aren’t drugged up.  And my yogurt is homemade without any additives, sugars, dyes and since its cultured so long, it no longer contains milk sugar (lactose) which is a must for GAPS people. This really is WELL worth it.





1 gallon whole milk (preferably unhomogenized and grass-fed)

1 T of plain grass-fed gelatin

1/2 C plain yogurt



  1. In a large pot slowly heat up 1 gallon (minus 1 cup) of milk.

  2. Once it reaches 180 degrees turn off burner. Wait until it cools (around 1 hour).

  3. Once it reaches 120 degrees, whisk in 1 T gelatin briskly.

  4. Then add in 1/2 C yogurt, stir together well.

  5. Pour into 1 gallon glass jar with lid.

  6. Place in your oven as close to the oven light; leave light on the whole time.*

  7. After 24 hours your yogurt is done, place in fridge to solidify more and enjoy!


*  If you don’t have a working oven light, an alternative method that works just as good:
After step 5, place jar  into large stock pot full of hot water, so that jar is submersed. Cover with top or towel. Every 4 hours or so refill with warm water. (don’t worry about it overnight)
24 hours sounds like a long time, but the actual time you are actually doing anything during that is probably less than 10 minutes.  You want to make sure that your water stays warm to touch during this period.  I have never had a problem with it overnight, even though when I wake up the water has gotten cold.  It seems to do fine even though there is that period where the temperature drops some.  The first 4 hours are the most important for the water temperature to be very warm.


(**If you aren’t on the GAPS diet and lactose doesn’t seem to be a problem for you, you can culture it for 8-12 hours or until solidified.  The final product will be similar, just contain more lactose).


I use yogurt in soups, smoothies, muffins, casseroles, parfait and sauces….Most anything that calls for ‘sour cream’ can be replaced with plain yogurt as well.  We eat a big bowl of yogurt with sliced bananas, berries, nuts, granola and honey many mornings a week! That meal is high in carbs, fat and protein so it keeps us energized and satisfied.


Buffalo Chicken Wing Dip

Buffalo Chicken Wing Dip


I cannot wait to let my husband try this recipe out! I’m certain he will not let another person touch it, once he gets his hands on it! I would never have thought this beloved football game recipe of ours could ever be a nutrient-dense snack- but this recipe tastes SO much like the ‘real’ thing I was shocked! I often keep these ingredients made in the fridge (ranch, cream, chicken) and if this is the case, this dish takes literally 5 minutes to throw together. It takes a little planning to make it happen, but you will be SO pleased you did! The result is a creamy, cheesy, mild-medium spicy appetizer that will be quite the crowd pleaser.


2 ½ C cubed/shredded chicken-cooked

1 C homemade sour cream

¼ C Frank’s Red Hot Sauce (no GAPS-illegal ingredients)

1 C cheddar cheese- shredded

1 C crumbly blue/gorgonzola cheese crumbles

¼ C homemade ranch dressing


  1. Mix all ingredients together well.
  2. Put into butter-greased medium sized glass pan.
  3. Bake for 20 minutes on 350 degrees until bubbly and hot!


Dip with some fresh veggies or homemade crackers! YUM!

Related Posts Plugin for WordPress, Blogger...