GAPS Snacks

by Ann Marie Michaels on September 4, 2008

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Date Coconut Rolls

We’re getting ready to get back to GAPS. I found these Date Coconut Rolls at the health food store. They’re really good! A sweet healthy treat that is totally GAPS legal.

I think these would be easy to make. All you have to do is put some dates in a food processor, process them into a paste, add some shredded coconut (make sure there is no sugar or other additives), then roll into balls or rolls — and finish with an almond.

Homemade Bison Jerky

Another great GAPS snack is beef jerky.

I made this bison jerky from grass-fed bison — I used the bottom round cut. Kathy Lindner of Lindner Bison was happy to sell it to me. She says it’s a perfect cut for jerky — and it’s something she doesn’t really know what to do with. So I think you can usually get the bottom round cut cheaper.

I marinated it in raw honey, naturally fermented soy sauce, and jalapeno pepper sauce (just jalapenos, water, and vinegar). I know, the soy is not GAPS legal. I think you could just use sea salt instead and it would still taste good. If anyone has any suggestions for GAPS-friendly jerky marinades, let me know.

Here’s a recipe for beef jerky with detailed instructions that I  posted a while back.

Seth and I both love having jerky around — a few bites really nourishes and keeps you going.

Crispy Nuts

“Crispy nuts”, from Nourishing Traditionsis another great nutritious snack. It is important to soak raw nuts in order to remove the enzyme inhibitors.

Making crispy nuts is easy. Buy raw nuts and then soak them in mason jars or seed sprouting jars. Add 1 TBS of sea salt per 2 cups of nuts, and fill with filtered water. let soak overnight and then dry in a dehydrator or in your oven on the lowest heat setting with the door ajar.

I think having healthy whole food snacks around is essential, whether you are doing GAPS or not. Portable foods that you can take with you. Otherwise it’s too easy to fall prey to temptation when you’re out and about.

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{ 14 comments… read them below or add one }

Lauren September 4, 2008 at 5:53 PM

Ann Marie,
What do you think about cooking chicken broth in a crockpot? Could it emit anything into to the broth?



cheeseslave September 4, 2008 at 6:34 PM

There is a great article in the Summer Wise Traditions magazine about this topic.

I know lots of people use a crockpot. I think there are different kinds. Some I know have lead, others don’t. I think the kind I have does.

I have only used mine maybe 10 or 15 times to make broth. It’s not quite big enough so I usually use my big stock pot.

Stainless steel is not even really supposed to be good (according to this article) for anything acidic (that would include broth because of the vinegar).

One day I will replace my stainless steel with enamel cookware (Le Creuset) but I’m not really too worried about it for now. I think the benefits of broth outweigh the dangers of cooking with stainless steel…

Also I had my urine tested for heavy metals last April. I did not have super high levels of lead or aluminum if I remember correctly.

Anyway — I think you have to do the best you can.


Risa September 4, 2008 at 7:25 PM

Coconut date rolls are AMAZING! I’ve had the ones from Trader Joe’s, and they surprised me with their deliciousness. They’re simply dates, coconut and almonds as well – no added sugars or anything – however, they’re so high calorie I can’t allow myself to buy them, as I’ll want to eat the whole package in one sitting! Great sweet GAPS treat though.


cheeseslave September 4, 2008 at 10:31 PM

Hi, Risa,

I didn’t know they had them at Trader Joe’s! Thanks for the tip!


Lisa September 5, 2008 at 2:28 AM

New at a lot of things. Stumble onto this site while looking for a good jerky recipe.

Could someone tell me what GAPS is?



cheeseslave September 5, 2008 at 9:01 AM

Hi, Lisa,

Sorry about that. GAPS stands for Gut and Psychology Syndrome. It is a diet for intestinal healing created by Dr. Natasha Campbell-McBride, author of the book, “Gut and Psychology Syndrome”. GAPS is very similar to (and based on) the SCD or Specific Carbohydrate Diet.

These diets (both GAPS and SCD) are being used to treat all manner of intestinal issues, as well as autism, food allergies, asthma, ADD and ADHD, depression, anxiety, arthritis, etc.

Here’s a couple of links with more information:

Here’s my recipe for beef jerky:

Ann Marie


Lisa September 5, 2008 at 10:32 AM

Thank you very much. Just because I know I should, my family has recently started using the Nourishing Traditions, Wild Fermentation, Weston A. Price type foods in our life. Some we were doing and didn’t know how good for us it was and others are new. I

I am a fermenting Queen, LOL…I have Kombucha, Japanese Water Crystals, Kefir, Sauerkraut, Mixed Veggies, Bread, Nuts, Seeds, legumes, Butter, creams, Cheese and spreads in one shape form or fashion going in my house. So, my friends gave me title.

Thanks again!


cheeseslave September 5, 2008 at 11:24 AM

Hi, Lisa!

That is an awesome title. :-)

I jumped into fermenting whole hog too last fall. I love it! I’ve known for years how important it is to consume probiotics. I cured myself of allergies and arthritis in my twenties.

Ann Marie


The Thrifty Oreganic September 6, 2008 at 3:36 AM

Hi AM!

Thanks for posting these great snacks. Unfortunatley we are still in the intro phase of gaps so only the jerky would work for us. I am anxious to see if my kids would eat jerky. It might be too tough for them to chew. I know that if I get pregnant again someday I will totally make jerky to snack on! Great for nursing mamas too!!

BTW, congrats on making the jump to your own domain! What a great blog! I’m going to change my link to you right now!


Lauren September 8, 2008 at 3:23 PM

Hi Ann Marie,
I’m on day one of GAPS and we are doing the intro but neither my husband or I really seems to have digestive issues, we go every day pretty normally, so I’m tempted to go through the phases VERY quickly like a day on each one. I’m doing it for my eczema and for the next baby and he’s doing it to support me and for more energy less stress etc. I read back to when you started and it looks like you skipped the intro diet but the diet still seemed to work for you, is that right? It sounds like by week 2 you and Seth were both feeling better but you were eating grilled meats etc. I just dont’ know how long I can get my husband to eat soup, I could however make him happy on plenty of grilled meats and veggies :) Let me know your thoughts since you have some experience on the diet. Oh and what are your plans for the festival this weekend? I hope I get to meet you on Saturday!



LeahS July 11, 2011 at 10:15 PM

excellent snack ideas. I do much better (with everything!) when I have good snacks around


Joanne Paulson January 5, 2012 at 9:49 AM

I love your website. Just finished GAPS book/guide. My son was diagnosed with EOE and I’m slowly getting used to the idea. I have prepared broths/some meals/etc…but wish to start on the fermenting. I have the jars from Wal-mart, but don’t know where to get the little screens?? Also…I do not have a dehydrator….should I invest or does the oven work? And, where would I find a dehydrator??
Thank you so much!


cheeseslave January 5, 2012 at 11:07 AM

Hi, Joanne, You can find these things on my resources page:” target=”_blank”

I think a dehydrator is well worth the money — I use mine all the time. Especially on GAPS.


Nicole June 10, 2014 at 7:00 PM

Do you know at what stage of the GAPS diet you can eat beef jerky?


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