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Wholesome GAPS Diet Introduction Full Protocol Easy Guide for Beginners

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A nourishing and healing recipe focused on gut health, featuring slow-simmered bone broth with simple vegetables and fermented sides, designed to support the GAPS diet introduction phase.

Ingredients

Scale
  • 2 pounds (900g) organic beef or chicken bones (preferably grass-fed or free-range)
  • 12 cups (3 liters) filtered water
  • 2 tablespoons apple cider vinegar (with ‘the mother’)
  • 4 fresh garlic cloves, peeled and smashed
  • 1-inch piece fresh ginger, sliced
  • 2 medium carrots, peeled and chopped
  • 2 celery stalks, chopped
  • Sea salt, to taste (preferably Celtic or Himalayan)
  • 1 teaspoon black peppercorns
  • 1 medium zucchini, peeled and diced
  • 1 small squash, peeled and diced
  • 1 cup spinach or kale, roughly chopped (optional for later stages)
  • 1 cup raw sauerkraut or homemade fermented vegetables
  • Fresh herbs (parsley, thyme, or rosemary) – a handful (optional)
  • 1 teaspoon turmeric powder (optional)

Instructions

  1. Rinse 2 pounds (900g) of organic beef or chicken bones under cold water to remove impurities. Optionally, roast bones at 400°F (200°C) for 30 minutes until golden brown for richer flavor.
  2. Place bones in a large stockpot or slow cooker. Add 12 cups (3 liters) filtered water and 2 tablespoons apple cider vinegar. Let sit for 20–30 minutes before heating to help extract minerals.
  3. Add 4 smashed garlic cloves, 1-inch sliced ginger, 2 chopped carrots, 2 chopped celery stalks, 1 teaspoon black peppercorns, a pinch of sea salt, and optionally fresh herbs like thyme or parsley.
  4. Bring to a gentle boil, then reduce heat to low. Simmer for 12 to 24 hours, skimming off foam occasionally to keep broth clear.
  5. Strain broth through a fine mesh strainer or cheesecloth into a large bowl. Discard solids. Let broth cool, refrigerate to allow fat to rise, then skim fat off or stir back in.
  6. While broth simmers, peel and dice zucchini and squash. Steam or lightly boil in a small amount of broth until tender (about 10 minutes). Add chopped spinach or kale only in later stages.
  7. Warm a serving of broth with soft vegetables. Serve with a spoonful of raw sauerkraut or fermented vegetables on the side.

Notes

Simmer broth low and slow for richest flavor and nutrients. Skim foam frequently to keep broth clear. Use fresh, quality bones for best taste. Ferment vegetables at room temperature for 3-5 days, tasting daily. Dilute broth with water if too strong or salty. Store broth in airtight containers in fridge up to 4 days or freeze for longer storage. Reheat gently on stove to preserve nutrients.

Nutrition

Keywords: GAPS diet, bone broth, gut health, fermented vegetables, healing broth, gut healing, wholesome eating, introduction phase, slow simmer, fermented sides

Find it online: https://freshforkful.com/wholesome-gaps-diet-introduction-full-protocol-easy-guide-for-beginners/