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  • Writer's pictureSusan

Gaps Spiced Smoothie

I can't believe that it's been about 9 months since I began my GAPS journey. There have been ups and downs along the way, but I'm so glad that I began it. I'm still symptomatic which is why I'm still on it. While most of my rosacea is gone, I still have some lingering areas. I also have other symptoms that are steadily improving, but not where I want them to be just yet. My dysbiosis is long-standing so I anticipate I'll be on GAPS for a while.

That doesn't bother me too much because I'm getting used to eating this way. Eating nutrient dense foods is something my body has come to crave. I've lowered my inflammation significantly and I can say that my rosacea is more than 90% resolved.

Finding Good Snacks

Processed convenience foods are absolutely off the table while doing GAPS. Only real, homemade foods are allowed and very specific ones according to which stage of the diet you are on. I'm right now on stage four and have a bit more flexibility in food choices, but it is still limiting in some ways. I don't eat any fruit yet. The only sugar I consume is in the form of raw honey. So, I have honey in my tea and on my homemade yogurt.

I now add honey to a delicious and extremely nutrient dense smoothie that I'm currently in love with. I'm calling it a GAPS spiced smoothie. I can whip this up really quickly and have a snack in between meals when I get a little peckish. If you are doing GAPS (or are simply interested in eating more nutrient dense foods), this is a great and quick option to try for a snack anytime.


GAPS Spiced Smoothie

2/3 cup or 160 ml water

1/3 cup or 50 grams of cooked winter squash (I used butternut)

1/3 cup or 80 grams of homemade yogurt or homemade sour cream

2 raw egg yolks (depending on which stage you are and if you can tolerate egg whites, you can simply add the entire egg instead of just the yolks)

1 tbs or 20 grams raw honey

Ground cinnamon and or ground nutmeg to taste

Place all ingredients in a blender or in a bowl and mix with a hand blender. Enjoy!


This has become a go-to snack for me because on busy days, I need something quick to get me through to the next meal.

If you try this recipe, please let me know how it turns out! I'd love to see it. Feel free to tag me at @consciouslivingtoday on Instagram or on Facebook if you happen to give it a go.

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