My mother is one of those sensational moms.
With her Dutch-powered-blonde-will, she is determined to squeeze every last drip of zest and life out of a day, self-generating an abundance of energy to do what she has put her mind to doing.
She put about 6,000 miles on her bike in one year, commuting around sunny Tampa.
She gathers in the neighborhood kids for swimming and playing, like a blonde, tan, pied piper.
She befriends the local homeless, buys them a burger, and worries about them if she hasn’t seen them for a couple of days.
She still gets mistaken for being my sister.
…and then there are the rest of us.
The regular Joes and Jills of the world, with average amounts of energy, and average amounts of bandwidth for the everyday activities of life.
If you happen to be one of these average “Jill’s” and are preparing for the GAPS Diet Protocol, you may be wondering if there are any shortcuts to this amazing and powerful protocol…that won’t also undercut your family’s progress in healing.
Here is a short list of GAPS Diet shortcuts (a.k.a. store-bought or mail-order options).
1. Broth & meat stock
Meat stock is the backbone of the GAPS Protocol. It contains all the building blocks for healing and sealing the gut. It’s excellent for anti-aging, sports enthusiasts, brain health, digestive disorders, skin conditions, arthritis, and much more. Broth is also a respectful way to use more of the animal that has become your food and nourishment. To read more on the differences, and to get recipes, please read my article on bone broth vs. meat stock from a GAPS perspective.
For the first 30 days of GAPS Intro, you’ll need to do the easy version…meat stock. Here is an example of meat stock preparation: Cook a whole chicken, in a stockpot filled with water, with carrots, onions, garlic, etc. Simmer for 1 1/2 – 2 hours, and the liquid it is cooked in, is now meat stock. You can then eat it all together as a soup, or drink the meat stock and have the cooked meat and vegetables on the side.
Once you move on from meat stock, though, you can incorporate bone broth, which takes a long time to cook (unless you have an Instant Pot!)…12 – 48 hours, depending on if you are preparing small-boned animals like chicken, or large boned animals like beef.
Best online sources for bone broth:
- Wise Choice Market
- US Wellness Meats
- The Brothery
- Thrive Market
- Bare Bones
- Osso Good Co.
- Kettle & Fire (shelf-stable)
2. Online Natural, Organic, and/or Grass-fed Meats
3. Snacks & Crispy Nuts
Snacks are great in between meals, they’re great for traveling, and they can be a treat. Here are some GAPS-friendly options for snacks:
- That’s It Fruit Bars
- Paleo Jerky
- Jerky sticks
- Single serve nutbutters
- Coconut flakes
- Kale chips #1 and Kale chips #2
- Sea Snax
- Crispy Nuts & Nutbutters
- Nutbutters #2
- Grassfed sausages and braunschweiger
4. Real Lactose-Free Dairy
This is a trickier one to source online. There are almost no commercial dairy operations that are properly culturing their dairy long enough for the milk sugar lactose, to be consumed by the beneficial bacteria, and make it easier to digest.
Store-bought dairy options:
- White Mountain Bulgarian yogurt (in all 50 states, search for a store near you)
- Green Valley lactose-free yogurt & sour cream
5. Fermented Veggies & Beet Kvass
Full of beneficial bacteria that make our guts happy, fermented vegetables and beverages like beet kvass are also a backbone of the GAPS Diet.
Online & store-bought choices of ready-made ferments:
- Fab Ferments (they sell sauerkraut and, my favorite beet kvass! I love their Bubonic Tonic. Their sauerkraut is fermented for 3 – 5 weeks)
- Real Pickles (a quality New England company…note that their bulk gallon of beet kvass is a LOT cheaper than the glass bottles)
- Oregon Brineworks Beet Kvass
- Wise Choice Market (anaerobic ferments, as well as bone broth for sale)
- Bubbies pickles and sauerkraut (can be purchased at many stores, including Whole Foods)
- OliveMyPickle (more than just pickles!)
6. Salmon Gravlax or Lox
Fermented fish is an important and nutrient-dense GAPS food. But it is often one of the more intimidating foods for people to try making on their own. But yay for an online option!
- Vital Choice Nova Lox (salt-brined salmon that has been gently smoked)
7. Fats & Oils
Following is a basic list of the healthy fats and oils included in GAPS. Animal fats are the most healing and nourishing. Make sure to include plenty of them in your daily meals.
- Ghee – Pure Indian Foods
- Duck fat – Grassland Beef
- Beef tallow – Grassland Beef, Miller’s Organic Farm, or Fatworks
- Lamb tallow – Grassland Beef, or Miller’s Organic Farm
- Pork lard – Grassland Beef, Miller’s Organic Farm, or Fatworks
8. GAPS-Friendly Condiments
These are condiments that have GAPS legal ingredients.
- Wellbee’s Ketchup
- Primal Kitchen Avocado Mayo
- Chosen Foods Black Garlic Mayo
- Eden Foods Apple Cider Vinegar Mustard squeeze bottle or glass
Bonus: Meal Planning Services
Meal planning tools are the ultimate shortcut when it comes to putting something interesting and amazing on the table, while at the same time using the same amount of work (or less) in the kitchen.
Meal planning options:
- Honest Body GAPS Dinner Club – my own family-size GAPS dinners
- Real Plans
- Cara’s Grain-Free Meal Plans
- Paleo Meal Generator by Chris Kresser
And that’s a wrap. I hope you find these shortcuts helpful.