Table of Contents

Page
How to use this Freezer Cooking Guide 2
Cooking block: Meat
Chicken, roasted or crockpot 4
Chicken, Stock 4
Jerky 5
Ground beef 5
Taco salad 5
Bacon 6
Meatballs 6
Tritip for soup 6
Chicken Pepper Poppers 7
Dehydrating and Condiments
Crispy nuts 8
Dried fruit 8
Herbed olive oil 9
Mayonnaise 9
Ranch Dressing 9
Ketchup 10
Blueberry syrup 10
Grain free granola 10
Veggies
Carmelized onions 11
Squash fries 11
Roasted Veggies 11
Shepard's Pie 12
Brussels Sprouts Slaw 12
Guacamole 12
Broccoli Beef Soup 13
Quick Mushroom Soup 13
Butternut Squash Soup 13
Cold Beet Soup 13
Baking 1
Sesame Seed Crackers 14
Yogurt 14
Crepes 15
Scones 15
Pudding 16
Baking 2
Waffles 17
Zucchini Muffins 17
Pumpkin Pie Muffins 18
Loaded Breakfast Muffins 18
Nutbutter Brownies 18
Cowboy Cookies 19
Biscuits 19

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How to Use This Grain Free Freezer
Cooking Guide:
Reasons for freezer cooking
Bulk cooking can save time, energy, and sanity. Multiple batches of one dish can be made with
different variations, which saves time grocery shopping, getting out ingredients, organizing the
recipes, and washing dishes. Having a full freezer means that you only need to pull out a dish in
the morning, glance at the reheating instructions, and not think about dinner again until that
evening.

Having a freezer stocked with nourishing foods will help you to include more wholesome foods
in your diet since all the work has been done beforehand. Freezer cooking is perfect for singles,
couples, young families, work at home parents, stay at home parents, work outside the home
parents, etc. Really, anyone can benefit from having a freezer stocked and ready to go!

Follow the “Cooking Block” Instructions

The ‘cooking blocks’ are designed to be easier to fit into busy schedules. I have done freezer
cooking in the past, but I would normally spend 8-10 hours straight cooking. Many of us have
young families, special needs children, homeschool, work outside the home, or any combination
of the above- and separating the cooking into 2-3 hour blocks is much more doable.

To stay the most efficient, these blocks should be planned to be together (i.e. you use meat
cooked on meat days to put together Shepard’s pies after you cut/cook the veggies on veggie
day), but they can span several days and still fill up your freezer with nourishing foods.

A Note on Time
As you become used to the recipes, it will go faster. For example, it’s typical for someone new to
GAPS to spend 30 minutes or longer picking the meat off a chicken and then putting the carcass
in the pot for stock, where those of us who have been doing it weekly for years can go from a
cooked chicken to simmering stock in in 10 minutes.

To keep from getting overwhelmed try to stop cooking as soon as you start to feel tired or the
kids start to get antsy, so you’re not left exhausted with a big kitchen full of dirty dishes.

Labeling and Reheating Frozen Meals

Included in this e-book are printable instruction cards for each recipe. They can be clipped out
and attached to casserole dishes with freezer tape (found near the foil and plastic wrap in the
grocery store, usually along the bottom) or stapled to the top of zip-top bags.

There is a space for you to write in when the meal was frozen, for future reference. There is also
an ingredient list, which you can edit as you use different ingredients. The ingredient list is to
remind you of any potential allergens when serving guests or changing your own diet. When

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more than one ingredient is called for (ie butter, ghee, or coconut oil) circle the one you used, to
remind yourself.

How to Store Your Frozen Meals

Zip top disposable bags are a shortcut that I use when freezer cooking. While I love mason jars
for storing ingredients in the pantry and fridge, in my house freezing temperatures and glass just
don’t get along well. Liquids expand during freezing, breaking glass, and the frozen glass jars
themselves are slippery and brittle; they shatter just about every time if they accidentally drop.
Plastic re-usable (BPA free if possible) freezer containers are an environmentally friendly
alternative.

That said, I know many people who successfully freeze in mason jars, but I am just not one of
those people 

Casserole dishes are handy for pre-made casseroles. Extras in often used sizes (8x8” and 9x13”)
can be found at garage sales and thrift stores. Aluminum isn’t ideal for storing since aluminum is
more reactive than glass, but again, do what works for your family. The disposable aluminum
casserole dishes can be re-used, or recycled if necessary. When life gets busy, a homemade meal
in an aluminum container is preferable to take out every time.

When putting meals into the freezer it’s important to keep them level and flat. When freezing the
soup packs and other liquid ingredients, remove as much air as possible from the zip top bags and
then freeze flat. Later you can store them vertical (like books) if you’d like, I assure you a frozen
flat square is much easier to work with than a frozen oddly shaped blob.

Cold weather note: If you live where outside temperatures get below freezing, the great outdoors
works wonderful to initially freeze your food! When we lived in Montana I often did this! Not
only does it save on the electricity that the freezer would have used to cool the food to freezing
temperature, but it also allows you to easily freeze many things flat and level without having to
stack them like you would in a freezer.

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2 Hour Block: Meat
Place thawed chicken in a pan, I use a 8x8 inch glass
square dish. Sprinkle with seasonings if desired. Bake
at 350 degrees F for one hour. Remove from oven and
allow to cool.

 Place thawed roast in freezer for 20 minutes,

see Jerky
 Chicken in crockpot 10 minutes
Storage instructions: Pick chicken off bones,
 Chicken roast 10 minutes
chop meat into bite sized pieces, and place in 4 quart
 Slice 2 beef roasts for jerky, marinade: 30 freezer bags, for use in chicken salad.
minutes
 Brown ground beef for shepherd’s pie,
enchiladas, taco salad Chicken stock
 Burger patties
 Meatballs- pan fry Ingredients
 Bake bacon – 3 lbs, ½ lb for muffins, reserve Chicken skin, bones, and cartilage from the two cooked
drippings chickens, above.
 Breakfast Sausage, brown for quiche 1 gallon filtered water
 Chicken Stock 1 teaspoon apple cider vinegar
 Lamb roast: Slice garlic and wrap
 Soak beans Optional: 2 tablespoons thyme, 6 cloves garlic, 1 onion,
1 inch of ginger root, vegetable scraps such as the ends
of onions and carrots, core of the cabbage, leaves from
Cook Chicken in crockpot: celery, etc
{you can do both chickens in the oven if you have a big
enough roasting pan/oven; it’s okay if the chickens are Directions:
touching. The oven is faster.} Place chicken parts and apple cider vinegar in the
stockpot or large crock pot.
Ingredients:
1 whole chicken, preferably pastured organic Fill pot ¾ full with filtered water and any optional herbs
Crockpot and vegetables. Cook on medium-high until bubbling,
Optional seasonings, a pinch of any or all: Sea salt, then reduce heat to low and allow to simmer, covered,
ground pepper, paprika, chili powder, thyme, ground at least 8 hours. If using a crock pot, cook on low 12-24
ginger hours. When done, allow to cool then pour stock
through a strainer and transfer to mason jars to store in
Crockpot Directions: the fridge.
Remove chicken from packaging. Reach inside cavity
and remove giblet package. Place chicken in Crockpot, To strain, use a mesh strainer over a pitcher-style 4-cup
Sprinkle with seasonings if desired. Cover, and turn on measuring cup. This makes transferring the stock to the
high for 4 hours. After cooking, allow to cool before mason jars easier; pour through one jar at a time,
picking meat off. cleaning out the strainer as needed during the process.

Roasted Chicken (Oven) Do not discard the soft gelatinous parts around the
bones or the skin; reserve that and use an immersion or
Ingredients: regular blender to blend it into your stock and soups.
1 whole chicken, preferably pastured organic
pan to roast in {you can use your stock pot, even with 2 The fat will rise to the top of the jars in the fridge,
birds, if it fits in your oven, is oven proof, and both which can be included in soups or used as a fat for
birds fit – stacked is fine, then you just have to add cooking.
water to your cooked chicken and boil for stock}
Optional seasonings, a pinch of any or all: Sea salt, Pick any meat off the bones that you can after the
ground pepper, paprika, chili powder, thyme, ground chicken stock has been removed, reserve meat to add to
ginger soups or serve alongside. Discard the remaining bones.

Oven Roasting Directions:

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 ½ teaspoon freshly ground black pepper
2 cloves garlic, crushed (optional)

Directions:
Mix salt, pepper, and garlic into ground beef. Using
your hands, form balls the size of limes. For very even
burgers that stay together well, smash balls between two
plates until ¾ inch thick. Flash freeze in a single layer
on freezer paper, and then remove from paper, and
freeze in freezer bags.
Homemade Beef Jerky
Brown Ground Beef
Ingredients: (for 2 shepherd’s pies, 2 taco
3 lbs meat (roast, sliced) salads)
2 tablespoons honey or maple syrup (maple syrup is not
GAPS legal) Ingredients:
6 cloves garlic, crushed 4 pounds ground beef, or a
1/2 teaspoon black pepper combination of beef and lamb or
1/4 cup apple cider vinegar venison.
1/4 cup olive oil 1 teaspoon sea salt
1 teaspoon cayenne 1 teaspoon freshly ground black pepper
1 teaspoon paprika {the liver and kidneys from the giblet packages inside
1/2 teaspoon ginger the chickens can be added here, just chop up into tiny
2 teaspoons sea salt pieces and add to the ground beef}

Directions:
Directions: Use a large stock pot over medium, mix salt and pepper
For ease of slicing, place thawed roast in freezer for 45- into meat and break up clumps with a wooden spoon as
60 minutes; a slightly frozen roast is easier to slice. Set you cook. Leave the meat slightly undercooked as it
a timer so you don’t forget- a solidly frozen roast is not will continue cooking when re-heating.
easy to slice ~grin~ Use for Taco Salad (next) and set aside remainder for
Use a sharp knife to slice roast into thin strips (1/4 inch Shepard’s Pie (Veggie Day)
thick or less if you can) and place strips into a freezer
bag or bowl. Cover with remaining jerky ingredients
and toss to coat meat evenly.
Place in the fridge for 12-24 hours (covered if using a Taco Salad
bowl), stirring or flipping the bag once half way through
to evenly distribute marinade. Ingredient:
After marinating, place strips of meat on dehydrator ½ the ground beef (divided into two bags, so ¼ per bag)
tray- they can be touching but not overlapping. Dry on ½ teaspoon cumin
the highest setting your dehydrator has for 7 hours. ¼ teaspoon cayenne (omit if you don’t like spicy)
Store in the fridge or freezer. 2 cups cooked navy beans [page 12] – add in these
later
1 large can olives, sliced
1 cup cheddar cheese, shredded (optional)

Dishes saving tip: Hamburger and ground beef Directions:

for browning can all be seasoned in the same bowl to Place ground beef, beans, olives, and seasonings in 2
save dishes zip top bags or freezer containers. Package shredded
cheese separately in a zip top bag.
Hamburger Patties
(2 meals)

Ingredients: Storage instructions: Lay bags flat to freeze.

3 lbs ground beef
½ teaspoon sea salt

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Baked Bacon Using a food processor or grater, grate the carrot, onion,
and zucchini. Mix in with the meat, adding in salt and
Ingredients: pepper. Form into balls (you can do this right in the
3 lbs bacon, sugar and nitrate free same bowl you mixed the meat in to save dishes).

Directions: In a large skillet over medium heat, melt 1 tablespoon

Preheat oven to 400 degrees. On jelly roll, or cookie bacon drippings. Add meatballs in a single layer, with a
sheets, with edges, lay out bacon flat, touching but not little space between each meatball (amount will depend
overlapping. Cover 2-3 pans evenly (as your oven on size of pan). Fry, turning every couple minutes, for
allows room for). Bake, turning/switching the pans half 10-15 minutes or until browned on the outside (they will
way through for 30 minutes or until desired doneness is continue cooking inside when reheated). Remove to a
reached. Drain bacon on a plate covered with 3-4 paper plate to cool.
towels (piled is okay), reserve drippings in a pint or
quart mason jar. Keep drippings covered in the fridge If you have a mesh cover for your skillet, use it to
for later use. prevent meat splatters from going all over your kitchen.

Storage instructions: Place in a gallon freezer

bag and lay flat to freeze. Frozen bacon quickly thaws
and doesn’t tend to stick together when it’s frozen.
~~~~~~~~~~~~~~~Stopping Point~~~~~~~~~~~~~~ Storage instructions: Freeze meatballs in a
~~~~If you are running out of steam, this is a good single layer on a cookie sheet. Transfer frozen meatballs
place to stop and start the next day- the meat block is to a zip top bag and return to freezer.
the biggest block~~~~~~

Bulk Cooking Notes: As the meatballs are

cooking, start Chicken Pepper Poppers.

Dishes saving tip: Use the same pan for the tritp
as you did for the meatballs.

Meatballs Tritip for Broccoli Soup

These meatballs are packed with veggies for flavor,
moisture, and nutrition. (mixture is pictured above) Ingredients:
1 3-pound tritip roast
Ingredients: 1 tablespoon fat
4 pounds ground beef (or other
ground meat- I used 1 lb turkey, Directions:
2 lbs lamb, 1 pound beef) Heat chicken fat (or another fat can be used) in a large
1 carrot skillet over medium high heat. Slice tritip across the
1 onion grain into thin strips (1/4 inch thick) and then cut the
1 zucchini stips into bite sized pieces. Saute until just the outsides
1 teaspoon sea salt are browned, 5-10 minutes, flipping/stirring half way
½ teaspoon freshly ground black through with a metal spatula. Store in the fridge in a
pepper bowl, covered, to put in the broccoli soup pack.

2-6 tablespoons bacon drippings or other animal fat

Directions:

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 Bulk Cooking Notes: Continue the Pepper
Poppers as the beef cooks.

Beans for Taco Salad

These beans are for taco salad, they will be cooked
tomorrow.

Soak beans: Rinse one pound (2 cups) of navy beans in

a colander, removing any rocks or debris that may be in
the package. Put in a large bowl (they will swell to
triple their current size) and cover with filtered water so
that they are covered by an inch or more. Allow to soak
for 24 hours, changing the water once during this time
period.

Chicken Pepper Poppers

{Makes 2-3 meals}

Ingredients:
2 pounds boneless chicken
10 Anaheim chilies
2 pound bacon
3 limes (optional)

Wooden Skewers

Directions:
Freeze the chicken for 20 minutes (set a timer so you
don’t forget!) so it is easier to cut. Cut into bite-sized
pieces.
Wash the chilies, cut the stem off, and cut a slit down
the side. Use your finger, under running water, to
remove seeds. Cut chilies into 2-inch long segments.

Stuff a bite sized piece of chicken into a pepper piece,

then wrap tightly around the pepper with a bacon piece,
and stick the whole roll up on a wooden skewer. If your
bacon is long enough, you may wish to cut it in half to
extend it. That’s what I do with mine.

Push the roll up all the way to the end and then continue
with the chicken/pepper/bacon wraps, spacing them
about 1/8 – ¼ inch apart on the skewer, 4-6 to a skewer.

Any extras of anything can be put on its’ own skewer.

Squeeze lime juice evenly over skewers, snip off sharp

ends with a wire cutter or heavy duty scissors, and place
skewers in gallon zip-top bags (2) to freeze.

Preheat oven to 425*

Bake for 25 minutes, or until chicken is cooked through.
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Cooking Block:
Dehydrating and Dried Fruit

Condiments
Use whatever fruit is ripe and in
season/inexpensive at your local store.
Here are some of our favorites.

 Soak Nuts Dried Pears

 Dry Fruit 6 pears, ripe
 Dehydrate nuts (next day)
 Mayonnaise Wash pears and slice ¼ inch thick. Place on dehydrator
tray and dehydrate on high.
 Ranch Dressing
 Ketchup
 Basil Olive Oil
 Blueberry Syrup
Storage instructions: Store dried fruit in
The following has been tested using a 5-tray single serving bags in the freezer (or it will be all gone
dehydrator, see in one sitting). Label bags with a sharpie.
http://healthhomehappy.com/dehydrator for my
recommendation. Today is laid out so that you soak the
nuts, slice and dehydrate the fruit overnight, and then Dried Apples
dehydrate the soaked nuts and seeds the next day.
Tomorrow will have 20 minutes or so hands on time. Ingredients:
3 apples, ripe
Crispy Nuts: 1 teaspoon cinnamon, optional

Soak and dehydrate (keeping separate) the following: Directions:

1 lbs almonds + 2 tbs salt Wash apples and slice ¼ inch thick, in wedges or
2 lbs walnuts + 2 tbs salt rounds, removing core. Place on dehydrator tray,
1 lbs pecans + 2 tbs salt sprinkle with cinnamon if desired, and dehydrate on
2 cups sesame seeds +1 tbs salt high overnight.
2 cups sunflower seeds + 1 tbs salt
Storage instructions: Store dried fruit in single serving
To soak nuts and seeds: Place 2-3 lbs raw nuts in a large bags in the freezer (or it will be all gone in one sitting).
bowl (they will swell, so only fill 2/3 full, using another Label bags with a sharpie.
bowl if needed). Add sea salt as indicated above and
cover the nuts with filtered water. Allow to soak
overnight at room temperature (on the counter). No
need to cover.

To dry:
Drain in a colander and start dehydrating the nuts you
soaked last night, or roast in a pan as low as your oven
will go. Dehydrate all day.

Storage instructions: Store leftover dehydrated nuts

(what isn’t used in recipes) in freezer containers or
ziplocks to be used as snacks.
Banana Chips
This is a great way to use up bananas marked down
because they are over ripe!

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Ingredients: 1 tablespoon whey (optional)
3 bunches bananas, ripe
Directions:
Directions: Use two room temperature raw eggs that have been free
Working assembly line style, peel all the bananas, then range, preferably where you know where they came
slice ¼ inch thick and place in an even layer on from.
dehydrator trays. They can touch, but not overlap. Dry 2 cups of oil- Olive oil makes a more flavorful
overnight on high, or until as dry as desired. They will mayonnaise, and that's what we use. Grapeseed oil has
stay a little soft, and are very sweet- candy! less of a flavor, but the brands of extra virgin grapeseed
oil that I've used have been bright green.
Storage instructions: Store dried fruit in single serving Put the eggs in the food processor or blender, turn on,
bags in the freezer (or it will be all gone in one sitting). and take a full minute to pour in each cup of oil. I have
Label bags with a sharpie. a clock with a second hand up above my counter, that
helps.
By the time two minutes are up (or one minute for one
egg/cup of oil) it should be thick! In my experience you
Bulk Cooking Notes: All fruit is delicious have to pour it slowly- dumping it all in at once and
dried; my personal favorite are kiwis, but we only dry then letting it run for a minute doesn’t seem to work.
them when I find them super discounted. Buying less Then I add a small pinch of sea salt and let it mix in.
expensive fruit for drying is important since it shrinks
so much in the dehydrator that a family could easily go Storage instructions: Store in pint mason jars with
through a paycheck’s worth of more expensive fruit in tight fitting lids in the back of the fridge. When packed
an afternoon! in very clean mason jars, with the probiotics, this
mayonnaise can stay in the fridge for 6 weeks if
unopened. Use smaller jars, as when we are in and out
of our ferments and condiments we introduce bacteria
each time, and the preservative free contents will easily
Dishes saving tip: Make you herbed olive oil, then spoil. Keeping them in the door further subjects them to
mayonnaise, and then ranch in the same food processor temperature variations and should be avoided.
bowl.

Ranch Dressing
Herb olive oil
Ingredients:
Ingredients: 1 tablespoon dried chives
2-4 cups fresh basil leaves, washed and dried 1 teaspoon dried parsley
3-4 cups high quality cold pressed olive oil 2 cloves garlic, crushed
1 pinch sea salt (optional) ¼ of a white onion, minced
pinch of white pepper
Directions: 1/4 teaspoon salt
Blend on high until the basil is pureed. Store in a glass 1 cup mayonnaise
container, covered, in the refrigerator and pour over
meats, vegetables, and into soups. Directions:
Blend spices into mayonnaise. Add 1-4 tablespoons of
kefir or yogurt to reach desired consistency.

Storage Instructions: Store in the fridge in 4 ounce

Storage instructions: Store in 4-8 oz glass mason jars. Again, this lasts because of the salt for quite
containers, covered, in the fridge and pour over meats, a while as long as you’re not in and out of it (once you
vegetables, and into soups. open it for use, use it within a week). It’s going in and
out of the containers that introduces bacteria often.
Homemade Mayonnaise:
Ingredients:
2 raw farm fresh eggs, room temperature
2 cups oil; olive, grapeseed, or sunflower oil
Pinch of salt
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Ketchup

Ingredients:
12 ounces tomato paste
4 teaspoons apple cider vinegar
½ teaspoon mustard powder
1 cup stock
½ teaspoon cinnamon
¼ teaspoon allspice
½ teaspoon sea salt (to taste)
¼ teaspoon paprika (smoked is nice!)
2 cloves garlic, crushed
1 bay leaf

Directions:
Combine all ingredients except the bay leaf in a medium
saucepan over medium high heat, bring to a boil, Grain Free Granola
stirring often. Add in bay leaf , reduce heat to medium-
low, and allow the ketchup to simmer for 20 minutes or Ingredients:
until desired thickness. If it quickly gets too thick, add 2 cup dried fruit, chopped
in more stock to thin. Remove bay leaf. Storage 2 cup crispy nuts, chopped
Instructions: Freeze in 4 ounce mason jars. 2 cup dried coconut

Directions:
Mix, store in a gallon ziplock in the freezer. To use,
Blueberry Syrup scoop a few tablespoons into yogurt.

Ingredients:
2 lbs blueberries (or mixed berries), fresh or frozen
¼ cup honey

Directions:
In a saucepan with a lid, pour in blueberries and honey.
Cover. Cook on medium low for 20 minutes or until
thick and syrupy.

Storage instructions: Freeze in ice cube trays

and then pop out ‘syrup cubes’ the night before you
need them, as many as desired. Can also store in small
jars in the fridge, but this tends to go bad quickly as
there are no preservatives.

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 Once golden, allow to cool. Add to soups as needed,
store the rest in small containers in one-cup portions to
add to burgers, use as a side dish of ‘noodles’, and to
mix into scrambled eggs.
* Depending on how hot ‘high’ is on your crockpot, the
onions might not turn golden. They are still cooked and
sweet from the long cooking, and will still be a
delicious addition to the recipes that follow.

Squash fries:

Ingredients:
5 Large butternut squash
Sea salt
Coconut or palm kernel oil

2 Hour Block: Veggies Directions:

Peel a butternut squash, and use the thick neck to slice
into fry shapes. Try to make them even so they cook
Veggie checklist: evenly. Cut bulb end in half, scoop out pulp and
 Onions discard, and cut bulb part of the squash into bite sized
 Peel and chop vegetables in the list below pieces and add to Butternut Soup Packs.
 Squash fries
 Roast veggies
 Mashed cauliflower and Shepard's pie assembly
 Brussels Sprouts Slaw
Storage instructions:
 Guacamole Place butternut squash fries in a single layer on a
 Cook squash if using for muffins flexible cookie sheet or jelly roll pan. Freeze. Once
 Soup Packs frozen, flex the cookie sheet to pop off fries, and
transfer to as many gallon ziplocks as needed.
Peel and chop:
 Broccoli, 2 heads
 Mushrooms, 12 oz, sliced Roast Veggies (makes 3 sides)
 Parsley, ¼ cup, chop
 Beets, 7, peel and chop For a one-dish meal these can be added to and cooked
 Carrots, 14, peel and chop with a roast
 Celery root, 2
 Celery, 1 bunch Ingredients:
 Butternut squash, 5-8 large, peel (see fries) 2 celery root
3 beets
1 bunch celery
Crockpot Caramelized Onions: 10 carrots
Winter squash, peeled
Ingredients: 1 teaspoon sea salt
10 pounds yellow onions 1 tablespoon olive oil or melted tallow or butter
¼ cup fat; butter, ghee, or tallow
Directions:
Directions: Peel the celery root and beet, cut all veggies into bite
Set crockpot to high and melt fat in it as you peel and sized pieces. Place in three 8x8 or similarly sized
slice the onions. Peel onions. (it often helps avoid eye dishes and top with sea salt and olive oil. Freeze.
irritation if you chill them first) and slice in half and
then into ¼ inch slices. Place in the crockpot on top of
the melting fat as you slice. Once all the onions are cut
or the crockpot is full, cover with a lid and allow to
caramelize, stirring every 30-60 minutes, for 2-3 hours.

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Mashed Cauliflower for Shepard’s Pie until softened. As the Brussels sprouts cook, whisk
mustard, apple cider vinegar, lemon juice, olive oil, and
Ingredients: black pepper in a bowl. Once Brussels sprouts are soft,
3 lbs or 3 heads cauliflower combine the greens, dressing, and toasted pecans and
Stock pot toss.
1 cup chicken stock
1 teaspoon sea salt

Directions:
If using cauliflower heads (I normally buy frozen since I Storage instructions: Freeze in two freezer
have a hard time finding heads of cauliflower without containers.
mold) slice off florets and slice the thin sections of
stem, discarding the tough big stem. Place florets (or Guacamole:
bagged cauliflower) in stock pot and cook over Ingredients:
medium-high heat until soft, 15 minutes. Puree using 6 ripe avocados
an immersion blender, adding sea salt to taste. 2 cloves garlic
1 teaspoon cumin
Shepard’s Pie Assembly ½ teaspoon sea salt
Ingredients: Juice of one lemon
Ground beef
1 lb green beans Directions:
Mashed Cauliflower In a food processor, puree all ingredients other than
Butter or tallow (optional) lemon. Use six 4 oz freezer containers.
Pack nearly full, squeeze a bit of lemon juice over the
Directions: top, then cover. Freeze.
In loaf pans, layer 3 cups ground beef, 1/3 the green
beans and 1/3 the cauliflower. Top with 1 teaspoon fat
on each pie if desired. Cook Soaked Beans for Taco Salad:
In a stock pot, bring 1 quart chicken stock and 2 quarts
filtered water to a boil. Add soaked beans. Turn the heat
down to medium low and simmer, covered, for 1-2
hours, or until very soft.

Storage instructions: Cool, and add as

needed to taco salad bags, freeze extra in quart zip top
bags or filling quart mason jars ¾ full before freezing.

Brussels Sprouts Slaw

Ingredients:
1 cup pecan halves, see dehydrator day
½ cup bacon, from freezer/meat day, crumbled
¼ cup prepared mustard
2 tablespoons apple cider vinegar
The juice of 1 lemon
¼ cup olive oil
¼ teaspoon freshly ground black pepper
1-1/2 lbs Brussels sprouts, stems trimmed off
2 green onions, cut on the bias

Directions:
Heat 1 tablespoon bacon grease over medium heat.
Add sliced Brussels sprouts and green onions and sauté
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 2 cups caramelized onions
12 oz fresh mushrooms, sliced
4 teaspoons dried dill weed
2 tablespoon paprika
2 tablespoons fish sauce (optional)
1 teaspoon sea salt
4 tablespoons lemon juice
¼ cup chopped fresh parsley
½ cup yogurt (optional)

Directions:
Combine onions, mushrooms, spices, and fish sauce
evenly into two separate freezer bags or containers.
Place fresh parsley and 2 tablespoons lemon juice in a
small freezer container. Place yogurt in a freezer
Soup Packs container if desired.

Butternut Squash Soup

{Makes 2 meals}
Storage instructions: Soup ingredients can Ingredients:
be frozen in a ziplock or freezer container separate from Squash ‘bulbs’ left from making squash fries + 2
the stock, or in a jar or container with the stock. I prefer butternut squash, peeled and cut into bite sized pieces
to add stock as needed to pre-made ‘soup packs’ from 2 tablespoons sea salt
the fridge, as meat stock is simple to make in the crock 4 cloves garlic
pot. 2 inch peeled ginger root, peeled and grated
Broccoli Beef Soup Directions:
Evenly distribute ingredients between two freezer bags
Ingredients: or containers.
2 heads broccoli or 16-24 oz frozen
1 tritip roast, 1-2 lbs {cooked during Meat day}
1 teaspoon sea salt
½ teaspoon dried parsley Bulk Cooking Notes: Use a spoon to peel the
½ teaspoon dried basil ginger, just rub the edge of it along the ginger and it
¼ teaspoon red pepper flakes (optional) will rub the skin right off.
1 cup cheddar cheese, shredded (optional) To reheat, add 1 quart of water (and optional, another
quart of filtered water) to soup pack and cook in the
Directions: crock pot
Rinse broccoli if using heads and chop florettes into bite
sized pieces. If using frozen, just leave frozen. Cold Beet Soup
{makes two meals}
Divide broccoli, roast, and seasonings evenly between
two one-gallon freezer bags. Ingredients:
Shred cheese and place in a separate container. 4 medium beets, peeled and chopped
4 carrots, peeled and chopped
½ teaspoon sea salt, or to taste
¼ teaspoon pepper
Storage instructions: Lay bag flat. Attach ¼ teaspoon cayenne pepper (optional)
shredded cheese by stapling freezer bags together or 2 tablespoons dill (optional)
securing containers with rubber bands. 2 cloves garlic (add more to taste)

Cultured cream, to serve (optional)

Quick Mushroom Soup
{Makes 2 meals} Directions:
Place all ingredients in two zip top bags.
Ingredients:
Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 13 ~
Cooking Block:
In the bowl of the food processor, using the regular
metal blade, combine the sesame seeds, salt, and garlic.
Turn food processor on and let it whir for 2-3 minutes
Baking 1 until the seeds have turned into a dense flour. Add in the
sesame seeds and pulse to mix (the sesame seeds don’t
need to mix all the way in). Slowly add in the water, a
couple tablespoons at a time, until the seeds all clump
 Crackers- Set timer for 15 minutes and rotate together in a ball. Remove and knead to distribute the
crackers through oven through the whole 2 hour sesame seeds through the sunflower seed mixture. The
block. mixture isn’t a very pretty color at this point, but it
 Start heating milk for yogurt. improves beautifully with baking.
 Crepes, flip as mixing and baking scones
Between parchment paper, roll the dough out until it is
 Check milk temp and turn off if needed
1/4 thick, in as close to a rectangle shape as possible.
 Scones- mix and under bake to freeze, baking Using the parchment paper, flip the whole rectangle of
will continue while re-heating dough onto a cookie sheet. Cut into rectangles with a
 Yogurt in dehydrator pizza cutter or sharp knife. We’ll use the cut lines to
 Pudding break the crackers on after they’re cooked.

Bake for 15-20 minutes, or until golden brown. Remove

parchment from cookie sheet to counter to speed the
next batch going into the oven. The crackers cool
Bulk Cooking Notes: Set timer for 15 quickly and can be placed in a zip lock bag or freezer
minutes and rotate crackers through oven through the container.
whole 2 hour block. To conserve parchment paper, use
3 sheets; roll one batch of crackers between two,
remove top sheet, place on cookie sheet, score crackers
with pizza cutter, bake, and as you are baking the first
Dishes saving tip: No need to wash the food
batch, use the other two parchment sheets to roll out the
processor between batches of crackers.
next set of crackers and have ready. Even after baking,
the parchment can be re-used.

Storage instructions: Freeze cooled crackers

in gallon ziplocks or a large freezer container, remove
as needed (they thaw very quickly).

24-hour SCD Yogurt

Commercial yogurt is not allowed as it has not been
incubated long enough to use up all the lactose. The
24-hour incubation at 100 degrees F gives the culture
Sesame Seed Grain Free Crackers sufficient time to use up the vast majority of the lactose,
You are going to do this recipe twice- it just doesn’t all making yogurt acceptable on the diet.
fit in the food processor well if you double it
Ingredients:
Ingredients: 1 gallon milk (goat or cow, raw or pasteurized.
1 cup unsalted sesame seeds, hulled (soaked and Preferably raw and from cows or goats eating fresh
dehydrated in previous section) pasture)
1 teaspoon sea salt (the coarse kind is fine) 8 oz plain yogurt as a starter. Use 1 tablespoon per
3 cloves of garlic, peeled quart of plain yogurt as starter.
1 cup sesame seeds, hulled
Up to 1/4 cup water Directions:
In a stock pot, heat milk gently on medium heat, stirring
Directions: approximately every 10 minutes, until milk is close to a
Preheat oven to 375 degrees. boil.

Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 14 ~
Cover, remove from burner, and allow to cool until the spatula and cook until the other side is golden; about 5
milk is comfortable to the touch, 90-110* F. minutes on the first side, 2 on the second.
Make sure the milk is not too hot at this stage, or you
will kill the good bacteria that are going to make your
yogurt into milk.
Pour nearly warm milk into jars, I use quart sized jars
usually. Storage instructions: Roll crepes and put 6 in
Using one tablespoon of commercial yogurt per quart, each quart-sized zip top bag. Makes 4 bags (meals)/24
(or follow the directions that came with your powdered crepes.
starter) mix yogurt or starter into the jars of warm milk.
Cover, and shake to distribute culture.
Keep warm in a yogurt maker, Excalibur dehydrator, or
Scones
cooler at 100 degrees for a full 24 hours. Yogurt is now
done and should be kept in the refrigerator.
Almond-berry scones
(makes 2 meals)

Ingredients:
Storage instructions: Yogurt can be kept 5 cups of almond flour
unopened in the back of the fridge for 6 weeks. Once 1 teaspoon sea salt
you open the jar and remove some yogurt, use that jar 4 eggs
up within 3-7 days. 8 tablespoons honey
2/3 cup melted butter
1 cup fresh or frozen berries

Directions:
Preheat oven to 350. Grease a baking sheet with butter
or coconut oil.
In a medium bowl, mix together dry ingredients.
In a separate bowl, whisk eggs until combined. Add
melted butter, and honey.
Combine wet and dry ingredients.
Fold in berries.
To shape scones, on the cookie sheet pat the dough
gently into approximately an 8-inch disk. Gently cut
disk into 8 wedges, like a pizza, with a large knife.
Bake 10 minutes, separate into triangles, return to oven
for 5 minutes then remove and allow to cool, flash
freeze and place in a freezer bag or container.
Coconut Flour Crepes
Makes 24 crepes

Ingredients:
Dishes saving tip: No need to wash the mixing
24 eggs
bowl or beaters between batches of scones, cleaning
½ cup tablespoons coconut flour
them off with a rubber spatula is fine.
1/4 teaspoon sea salt
6 teaspoons refined coconut oil or ghee, to fry
Cinnamon Apple Scones
Directions:
Mix all ingredients well, making sure all clumps of Ingredients:
coconut flour are broken up. Allow to sit for a few 2-1/2 cups of almond flour
minutes. 1/2 teaspoon sea salt
In a skillet over medium-low heat melt 1 teaspoon of 2 eggs
coconut oil, tilting pan to coat. Add about 2 4 tablespoons honey
tablespoons of batter and tilt to make a 6-inch circle. 1/4 cup softened butter, ghee, or coconut oil
Cook until bubbles start to form and the middle of the 1 apple, grated
pancake looks slightly cooked. Flip gently with a thin 1 teaspoon cinnamon
Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 15 ~
Directions:
Preheat oven to 350. Grease a baking sheet with butter
or coconut oil or cover it with parchment paper.
In a medium bowl using a mixer, cream eggs, honey,
and butter until light and fluffy. Mix in almond flour,
sea salt, cinnamon, and apple.
To shape scones, on the cookie sheet pat the dough
gently into approximately an 8-inch disk. Gently cut
disk into 8 wedges, like a pizza, with a large knife.

Storage instructions: Bake 10 minutes,

separate into triangles, return to oven for 5 minutes then
remove and allow to cool, flash freeze and place in a
freezer bag or container.

Pudding

Chocolate Gelatin Pudding

Ingredients:
2 cans coconut milk
1/3 cup honey or maple syrup (maple syrup is not
GAPS legal)
1/2 cup cocoa powder (*Dr. Natasha allows cocoa once
digestive symptoms have passed)
2-1/2 tablespoons gelatin
1/2 teaspoon real vanilla, optional
1/4 teaspoon sea salt

Directions:
In a medium sauce pan over medium heat, heat coconut
milk. Once coconut milk is hot, stir in other ingredients
and continue stirring until gelatin is dissolved.

Storage instructions: Pour into eight 4-ounce

freezer containers or mason jars. Cover with lid. Freeze
once cool.

Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 16 ~
Cooking Block:
Baking 2 Dishes saving tip: Use the unbleached parchment
liners found at http://healthhomehappy.com/muffinliner
to re-use your muffin pan without having to wash it. To
use the parchment muffin liners, place cups in the
muffin pan, dot liners with fat (coconut oil, butter, ghee,
 Waffles or tallow) and place in preheating oven for 5 minutes or
 Loaded Breakfast Muffins until milted. Remove from muffin and fill with muffin
 Pumpkin and/or Zucchini Muffins batter.
 Biscuits
 Peanutbutter Brownies
 Cowboy Cookies
Bulk Cooking Notes: Depending on whether
summer or winter squash is in season, choose to do
zucchini or pumpkin muffins.

We really like stoneware muffin pans, they naturally

become nonstick and help grain free baked goods (or
any baked goods) rise well and brown nicely on the
outside.

Apple Coconut Flour Waffles Grain Free Zucchini Muffin Recipe

Makes 12, number may vary depending on the size of Ingredients:

your waffle maker. 2 cups almond flour
It seems like this recipe is one people either love or 6 eggs
hate… please try a small batch (quarter the recipe) if 2-3 medium zucchini (about 2 cups shredded)
you haven’t had them before! They have lots of eggs, ½ teaspoon sea salt
which is great for an easy protein rich breakfast, but 4 tablespoons tallow to grease muffin pan
they do taste like egg 
Directions:
Ingredients: Puree all ingredients in a blender or food processor or
4 Tablespoons melted coconut oil, butter, or ghee shred zucchini with a grater and mix all ingredients with
1/2 cup coconut flour a fork. Pour batter into well greased muffin tins or a
12 eggs small loaf pan. Bake at 350* for 20-30 minutes, or until
4 Tablespoons vanilla extract, legal (watch for added a knife inserted comes out clean.
sugar)
4 Tablespoons honey I use a stoneware muffin pan, and I place bits of tallow
½ cup apple sauce in each muffin cup, place in the oven, and then allow it
½ teaspoon cinnamon to preheat and melt the tallow. Once the tallow is
1/2 tsp salt melted, I pour or spoon in the batter; the tallow will
move up the sides of the muffin cup as the batter is
Directions: spooned in.
Preheat waffle iron, grease generously with coconut oil.
Mix all ingredients, and use a tablespoon to evenly
distribute the batter on the iron and cook 3-4 minutes, or
until golden brown.

Muffins

Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 17 ~
Almond Flour Pumpkin Pie Muffins Fry bacon in a skillet until crispy. Set aside.
Makes 12 Blend eggs, bacon drippings and salt in a bowl,
reserving some bacon dripping to grease your muffin
Ingredients: pan with (if you let the bacon drain onto a paper towel,
¼ cup soft butter, ghee, or coconut oil use the greasy paper towel to grease your muffin pan..
6 eggs
1 inch ginger root, peeled and grated finely if not using Add coconut flour and mix until there are no lumps.
a food processor Crumble bacon and mix bacon and cheese into the
3 tablespoons coconut flour batter.
½ teaspoon sea salt Pour batter into greased muffin pan and bake for 15
1 teaspoon cinnamon minutes.
1 teaspoon vanilla
2 cups almond flour Nutbutter brownies
1-1/2 cups cooked pumpkin or squash These are delicious! If desired, use disposable loaf pans
½ teaspoon baking soda (optional) (6 rather than 3) to make less at one time. This makes
¼ to 1/3 cup honey (use less if you are accustomed to three 8x8 pans. Use a disposable pan, and thaw the day
less sweet treats, more if you are just starting to reduce that you need a sweet nourishing treat.
sweeteners)
Coconut oil for oiling muffin pan Ingredients:
3 Cups Natural Peanut Butter or other nutbutter
Preheat oven to 375*. In a food processor or stand (almond, pecan), salted
mixer, combine butter, eggs, coconut flour and salt. 1 to 1-1/2 cup honey
Blend well, making sure the coconut flour is well mixed 3 egg
in. Add remaining ingredients and mix well. Line ½ teaspoon sea salt if not using salted nutbutter.
muffin pan with liners (buy unbleached muffin liners Directions:
here) if desired and dot liners with coconut oil or grease Mix ingredients well, and spread in a 8x8 inch baking
muffin pan with coconut oil. Fill nearly full with batter dish.
and bake for 18-25 minutes or until a toothpick inserted
into the center of a muffin comes out clean.

We really like stoneware muffin pans, they naturally

become nonstick and help grain free baked goods (or
any baked goods) to rise well and brown nicely on the Reheating/Serving instructions:
outside. Thaw. Bake at 350* for 25 minutes. Allow to cool a few
minutes before cutting. Serve warm or cool. These pack
well in lunches!

Coconut Flour Loaded Breakfast Muffins:

Makes 12
These can be made as drop biscuits too; same
instructions, just drop spoonfuls of batter onto a cookie
sheet rather than into a muffin pan and bake as usual.

Ingredients:
6 pastured eggs
3 tablespoons bacon drippings
½ tsp sea salt
½ cup coconut flour
1 cup crumbled bacon (from meat day)
1 cup cheddar cheese

Directions:
Preheat oven to 400 degrees.
Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 18 ~
Cowboy Cookies Line a large baking sheet with parchment paper or
Makes 2-3 dozen grease with coconut oil. Use a tablespoon to drop
rounded tablespoon-fulls of batter 2 inches apart on the
Ingredients: parchment paper, making 12 drop biscuits. Bake for 12
2 ½ cups Blanched Almond Flour minutes, or until slightly underbaked.
2 tablespoons coconut flour
½ teaspoon Celtic Sea Salt
½ cup coconut oil or butter
2 eggs
1 tablespoon vanilla extract Storage instructions: Freeze in gallon zip-top
½ cup honey bags, remove the amount needed for a meal an hour or
½ cup chopped pecans two in advance, and warm in the oven for 10 minutes at
¼ cup shredded coconut 350 degrees.
¼ cup raisins or other dried fruit, chopped

Directions:
Cream oil, honey, and coconut oil or butter. Add in
remaining ingredients and mix well
Drop ½ inch size balls about 2 inches apart on a
parchment lined baking sheet
Bake at 350 degrees for 7-10 minutes.
Cool and serve.

Storage instructions: Cool and place in a

gallon zip top bag or freezer container, or portion out
into individual snack-sized bags and place all those
servings in a large freezer container. Staple ingredient
list/serving instructions to the front or tape to container.

Grain Free ‘Looks like whole wheat’ Biscuits

Ingredients:
3 cups crispy walnuts
2 tablespoons coconut flour
4 egg whites
½ teaspoon baking soda (optional)
4 tablespoons honey
4 tablespoons butter, ghee, or coconut oil
½ teaspoon salt, coarse is fine

Directions:
Preheat oven to 425* F. In a food processor or high
powered blender blend all ingredients until smooth; the
walnuts will turn into walnut butter.

Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 19 ~
 Index Ground beef 5
Bacon 6 Guacamole 12
Baking 1 14 Herbed olive oil 9
Baking 2 17 instructions 2
Beans, soak 7 Jerky 5
Biscuits 19 Ketchup 10
Blueberry syrup 10 Loaded Breakfast Muffins 18
Breakfasts Lunch
Chicken, roasted or
Bacon 6
crockpot 4
Biscuits 19
Meatballs 6
Crepes 15
Sesame Seed Crackers 14
Grain free granola 10
Mayonnaise 9
Loaded Breakfast Muffins 18
Meatballs 6
Pumpkin Pie Muffins 18
Nutbutter Brownies 18
Scones 15
Pudding 16
Waffles 17
Pumpkin Pie Muffins 18
Yogurt 14
Quick Mushroom Soup 13
Broccoli Beef Soup 13
Ranch Dressing 9
Brussels Sprouts Slaw 12
Roasted Veggies 11
Butternut Squash Soup 13
Scones 15
Carmelized onions 11
Sesame Seed Crackers 14
Chicken Pepper Poppers 7
Shepard's Pie 12
Chicken, roasted or crockpot 4
Snacks and Sides
Chicken, Stock 4
Roasted Veggies 11
Cold Beet Soup 13
Brussels Sprouts Slaw 12
Cooking block: Meat 4
Guacamole 12
Cowboy Cookies 19
Zucchini Muffins 17
Crepes 15
Pumpkin Pie Muffins 18
Crispy nuts 8
Biscuits 19
Dehydrating and Condiments 8
Carmelized onions 11
Desserts
Squash fries 11
Cowboy Cookies 19
Jerky 5
Nutbutter Brownies 18
Dried fruit 8
Pudding 16
Squash fries 11
Dinner (and Soup)
Storage 3
Broccoli Beef Soup 13
Taco salad 5
Butternut Squash Soup 13
Tritip for soup 6
Chicken Pepper Poppers 7
Veggies! 11
Cold Beet Soup 13
Waffles 17
Hamburger Patties 5
Yogurt 14
Quick Mushroom Soup 13
Zucchini Muffins 17
Shepard's Pie 12
Taco salad 5
Dried fruit 8
Grain free granola 10

Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 20 ~
Grocery List and Equipment
Block 1: Meat
Block 2: Dehydrating and Condiments
 Chickens, 2, whole
o Almonds, 1 lbs
 Beef, Roast, 3 lbs (jerky)
o Apple cider vinegar
 Beef, or other meat, ground, 11 lbs (burgers, o Coconut, shredded, unsweetened, 2 cups
taco salad, shepard’s pies, meatballs) o Eggs, 1 dozen
 Bacon, 5 lbs (baked bacon, loaded breakfast o Honey, ¼ cup
muffins, chicken pepper poppers) o Oil, light olive, grapeseed, sunflower (for
 Beef, tritip roast, 2-3 lbs (broccoli beef soup) mayo), 2 cups
 Chicken, boneless thighs, 2 lbs (chicken pepper o Olive oil, cold pressed, 3-4 cups
poppers) o Pecans, 1 lbs
o Sea Salt
o Black pepper o Sesame seeds, 2 cups
o Cayenne o Sunflower seeds, 2 cups
o Cumin o Tomato paste, 12 oz
o Garlic, 2 heads o Walnuts, 2 lbs
o Ginger, powdered o Navy beans (see Block 1 grocery list)
o Paprika
o Sea Salt Dried seasonings:
 Allspice
o Apple Cider Vinegar  Bay leaf, 1
o Cheddar cheese, 1 cup shredded  Chives
o Honey, 2 tablespoons
 Cinnamon
o 1 pound Navy beans
 Mustard powder
o Olives, 12 oz can, black, sliced
 Paprika
 Anaheim Chilies or other large mild chilies  Parsley
with thin skin, 10  White pepper
 Carrot, 1
 Limes, 3
{Fruit to dehydrate; feel free to substitute whatever is in
 Onion, 1
season/on sale}
 Zucchini, 1
o Apples, 3
Equipment: o Bananas, 3 bunches
Stock Pot, large, 1 or 2 {for stock, browning ground o Blueberries, 2 lbs
beef} o Basil, 2-4 cups fresh
Cookie sheet or jelly roll pan with sides, 1 lg or 2 small o Garlic, 1 head
{for baked bacon} o Onion, white, ¼
Wooden Skewers, 16 {Chicken pepper poppers} o Pears, 6
Mixing Bowl
12+” Skillet {meatballs, beef for broccoli soup} Equipment:
Dehydrator, 5+ tray {jerky} Colander
Colander {beans} Dehydrator, 5+ trays
Zip top bags, gallon, freezer, 20 Large saucepan {for ketchup}
Food processor or blender {mayo, ranch}
Pint jars, 6 (mayo, ranch, ketchup)
Quart jar, 1 {basil olive oil}
Zip top bags

Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 21 ~
Veggie Block Grocery List: Baking Blocks 1 & 2 Grocery List:
Avocado, 6 1 gallon milk {for yogurt}
Brussels sprouts, 1-1/2 lbs 8 oz plain yogurt {for starter/yogurt}
Beets, 7
Broccoli, 2 heads or pounds frozen 1 lb Coconut Flour {I use tropical traditions brand
Celery roots, 2 (optional) http://healthhomehappy.com/coconutflour }
Celery, 1 bunch 5 lbs Almond Flour
Carrots, 14
Cauliflower 3 heads or 3 lb bags frozen
Green beans, 1 lb Apple, 1
Green onions, 2 Berries, 1 cup, fresh or frozen
Garlic, 1 head Cooked pumpkin puree, 1-1/2 cups
Ginger, 1 root Ginger root, 1 inch
Lemon, 2 Zucchini, 2-3 Medium
Mushrooms, 12 oz
Onions, yellow or white, 10 lbs
Squash, butternut, 8 large or 12 small Cocoa powder, ½ cup
Winter squash, 1, any kind Cinnamon
Gelatin, 2-1/2 tablespoons
Honey,1 pint
Butter, ghee, or tallow, ¼ cup Sea salt
1 cup cheddar cheese, shredded, optional Shredded coconut, ½ cup
Raisins, ¼ cup {or other dried fruit}
Basil Peanutbutter or almond butter, 3 cups {brownies}
Cumin Vanilla
Coconut or palm oil
Sea salt Apple sauce, ½ cup
Olive oil, ¼ cup Eggs, 6 dozen
Red Pepper Flakes Butter, 2 cups
Dill Cheddar Cheese, 1 cup shredded
Parsley Coconut milk, 2 cans
Parsley, fresh, ¼ cup Coconut oil {to cook crepes in}
Paprika
Prepared mustard, ¼ cup Equipment
Fish sauce (optional) 8 four-ounce mason jars {pudding}
Cookie sheet
Equipment: Mixing bowl
Good quality peeler- Farberware makes one that’s Frying pan
available most places that’s heavy duty enough for Large thin metal spatula
winter squash Zip top bags
Cutting board 6 loaf pans or 3 8x8 pans for brownies
Crockpot {caramelized onions}
Foil pans, 8x8”, 5 {roast veggies, shepard’s pie}
Quart zip top bags (2-3) {navy beans}
Gallon Zip Top Bags (10)

Grain Free Meal Plans Freezer Cooking Guide Copyright Health, Home, and Happiness, LLC 2012 ~ 22 ~
Recipe: Chicken Salad Recipe: Chicken Salad
Grain Free Freezer Cooking Guide healthhomehappy.com Grain Free Freezer Cooking Guide healthhomehappy.com

Servings: 4 Prep/Cook Time: 10 minutes Servings: 4 Prep/Cook Time: 10 minutes

Date Frozen: Directions: Date Frozen: Directions:

To approx. 2 cups cooked chicken To approx. 2 cups cooked chicken
Add: Add:
Notes: ¼ cup mayonnaise (more or less, as Notes: ¼ cup mayonnaise (more or less, as
needed to moisten chicken) needed to moisten chicken)
1 tablespoon prepared mustard 1 tablespoon prepared mustard
½ teaspoon sea salt ½ teaspoon sea salt
Frozen Ingredients: ¼ teaspoon black pepper Frozen Ingredients: ¼ teaspoon black pepper
Cooked Chicken Optional: Cooked Chicken Optional:
2 tablespoons raisins 2 tablespoons raisins
2 tablespoons crispy nuts 2 tablespoons crispy nuts
1 stalk celery, diced 1 stalk celery, diced

Mix all and enjoy in a lettuce wrap or Mix all and enjoy in a lettuce wrap or
just eaten with a fork. just eaten with a fork.
Recipe: Chicken Salad Recipe: Chicken Salad
Grain Free Freezer Cooking Guide healthhomehappy.com Grain Free Freezer Cooking Guide healthhomehappy.com

Servings: 4 Prep/Cook Time: 10 minutes Servings: 4 Prep/Cook Time: 10 minutes

Date Frozen: Directions: Date Frozen: Directions:

To approx. 2 cups cooked chicken To approx. 2 cups cooked chicken
Add: Add:
Notes: ¼ cup mayonnaise (more or less, as Notes: ¼ cup mayonnaise (more or less, as
needed to moisten chicken) needed to moisten chicken)
1 tablespoon prepared mustard 1 tablespoon prepared mustard
½ teaspoon sea salt ½ teaspoon sea salt
Frozen Ingredients: ¼ teaspoon black pepper Frozen Ingredients: ¼ teaspoon black pepper
Cooked Chicken Optional: Cooked Chicken Optional:
2 tablespoons raisins 2 tablespoons raisins
2 tablespoons crispy nuts 2 tablespoons crispy nuts
1 stalk celery, diced 1 stalk celery, diced

Mix all and enjoy in a lettuce wrap or Mix all and enjoy in a lettuce wrap or
just eaten with a fork. just eaten with a fork.
Recipe: Beef Jerky Recipe: Hamburgers
Grain Free Freezer Cooking Guide healthhomehappy.com Grain Free Freezer Cooking Guide healthhomehappy.com
Servings: ~12 Prep/Cook Time: none Servings: 4 Prep/Cook Time: 20 minutes
Date Frozen: Directions: Date Frozen: Directions:
Remove as needed, thaw and enjoy! Thaw overnight or all day. Preheat a
skillet to medium-high, brown one
Notes: Ingredients: _______________ roast Notes: side of the burger, flip, and then turn
This is perfect fast food; great honey or maple Serve with homemade ketchup, heat to medium low and cook the
for lunches, meals on the go, Garlic topped with a cheese slice, second side until cooked through.
road trips, and for introducing Black pepper and/or guacamole *thaw
those skeptical of GAPS to Apple cider vinegar guacamole if needed!
grain free life! Olive oil
Cayenne Ingredients:
Paprika Ground beef
Sea Salt
Ginger
Black Pepper
Sea Salt
Garlic
Recipe: Hamburgers Recipe: Taco Salad
Grain Free Freezer Cooking Guide healthhomehappy.com Grain Free Freezer Cooking Guide healthhomehappy.com

Servings: 4 Prep/Cook Time: 20 minutes Servings: 4 Prep/Cook Time: 20 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. Preheat a Thaw all day. Re-heat meat and
skillet to medium-high, brown one beans, adding a little stock if needed,
Notes: side of the burger, flip, and then turn Notes: over medium low heat, covered, for
heat to medium low and cook the Ingredients: 20 minutes. While meat is heating,
Serve with homemade ketchup, second side until cooked through. Ground beef slice 1 head of lettuce into ¼ inch
topped with a cheese slice, Sea Salt slices and divide into individual bowls.
and/or guacamole *thaw Ingredients: Black Pepper Top with meat mixture, then top with
guacamole if needed! Ground beef Cumin diced tomatoes, guacamole, salsa,
Sea Salt Cayenne yogurt, etc, as desired. Use yogurt as
Black Pepper Navy Beans GAPS friendly ‘sour cream’ and as the
Garlic Chicken Stock dressing for your salad.
Olives
Cheddar Cheese
Recipe: Taco Salad Recipe: Bacon
Grain Free Freezer Cooking Guide healthhomehappy.com Grain Free Freezer Cooking Guide healthhomehappy.com

Servings: 4 Prep/Cook Time: 20 minutes Servings: 12 Prep/Cook Time: 3 min

Date Frozen: Directions: Date Frozen: Directions:

Thaw all day. Re-heat meat and Remove desired amount and heat on a
Notes: beans, adding a little stock if needed, skillet or in toaster oven to serve with
over medium low heat, covered, for Notes: eggs or muffins for breakfast.
Ingredients: 20 minutes. While meat is heating,
Ground beef slice 1 head of lettuce into ¼ inch Ingredients:
Sea Salt slices and divide into individual bowls. Bacon
Black Pepper Top with meat mixture, then top with Salt
Cumin diced tomatoes, guacamole, salsa,
Cayenne yogurt, etc, as desired. Use yogurt as
Navy Beans GAPS friendly ‘sour cream’ and as the
Chicken Stock dressing for your salad.
Olives
Cheddar Cheese
Recipe: Meatballs Recipe: Meatballs
Grain Free Freezer Cooking Guide healthhomehappy.com Grain Free Freezer Cooking Guide healthhomehappy.com

Servings: 4 Prep/Cook Time: 15 minutes Servings: 4 Prep/Cook Time: 15 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. In a skillet Thaw overnight or all day. In a skillet
over medium high heat, melt 1 over medium high heat, melt 1
Notes: tablespoon fat. When fat is melted Notes: tablespoon fat. When fat is melted
add meatballs and cook covered, add meatballs and cook covered,
rolling every couple minutes, for 10 rolling every couple minutes, for 10
minutes. minutes.

Ingredients: Ingredients:
Ground meat Ground meat
___________________ ___________________
Carrot, onion, zucchini, black pepper, Carrot, onion, zucchini, black pepper,
sea salt, _________ fat. sea salt, _________ fat.
Recipe: Meatballs Recipe: Meatballs
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Servings: Prep/Cook Time: 15 minutes Servings: Prep/Cook Time: 15 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. In a skillet Thaw overnight or all day. In a skillet
over medium high heat, melt 1 over medium high heat, melt 1
Notes: tablespoon fat. When fat is melted Notes: tablespoon fat. When fat is melted
add meatballs and cook covered, add meatballs and cook covered,
rolling every couple minutes, for 10 rolling every couple minutes, for 10
minutes. minutes.

Ingredients: Ingredients:
Ground meat Ground meat
___________________ ___________________
Carrot, onion, zucchini, black pepper, Carrot, onion, zucchini, black pepper,
sea salt, _________ fat. sea salt, _________ fat.
Recipe: Chicken Pepper Poppers Recipe: Chicken Pepper Poppers
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Servings: 4 Prep/Cook Time: 30 minutes Servings: 4 Prep/Cook Time: 30 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. Thaw overnight or all day.
Grill over indirect heat until bacon is Grill over indirect heat until bacon is
Notes: crisp and chicken is cooked through, Notes: crisp and chicken is cooked through,
These are great for potlucks turning as needed. Or bake on a baking These are great for potlucks turning as needed. Or bake on a
and birthday parties! dish (the skewers can go over the edges and birthday parties! baking dish (the skewers can go over
if needed) at 375* uncovered for 25 the edges if needed) at 375*
Ingredients: minutes. Ingredients: uncovered for 25 minutes.
Bacon Bacon
Anaheim Chilis Anaheim Chilis
Limes Limes
Chicken Chicken
Recipe: Chicken Pepper Poppers Recipe: Grain Free Granola
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Servings: 4 Prep/Cook Time: 30 minutes Servings: 12-24 Prep/Cook Time: 2 minutes 

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. Serve over yogurt.
Grill over indirect heat until bacon is
Notes: crisp and chicken is cooked through, Notes:
These are great for potlucks turning as needed. Or bake on a
and birthday parties! baking dish (the skewers can go over
the edges if needed) at 375*
Ingredients:
Ingredients: uncovered for 25 minutes.
Coconut
Bacon
Dried ________________
Anaheim Chilis
Crispy _______________
Limes
Sea salt (in the nuts)
Chicken
Recipe: Squash Fries Recipe: Caramelized Onions
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Servings: 4 meals/16 servings Prep/Cook Time: 30-45 minutes Servings: Contains 1 cup Prep/Cook Time: 5 minutes

Date Frozen: Directions: Date Frozen: Directions:

Preheat oven to 400*. Grease baking Thaw and re-heat to use on top of
pan or cookie sheet. Remove desired burgers, as a side dish (onion ‘noodles’
Notes: amount of fries and lay in a single Notes: my kids call them), or in soups.
layer in baking sheet. Sprinkle lightly
with sea salt (just a pinch). Onion soup:
Bake until cooked through, baking Ingredients: Add frozen or thawed packet to 1
time will depend on how thick the Onions quart chicken stock + ½ teaspoon sea
Ingredients: fries are. No need to thaw before Butter salt. Simmer and serve.
Butternut squash baking. sea salt Top with grated parmesan if desired
Recipe: Caramelized Onions Recipe: Caramelized Onions
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Contains: 1 cup Prep/Cook Time: 5 minutes Contains 1 cup Prep/Cook Time: 5 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw and re-heat to use on top of Thaw and re-heat to use on top of
burgers, as a side dish (onion ‘noodles’ burgers, as a side dish (onion ‘noodles’
Notes: my kids call them), or in soups. Notes: my kids call them), or in soups.

Onion soup: Onion soup:

Ingredients: Add frozen or thawed packet to 1 Ingredients: Add frozen or thawed packet to 1
Onions quart chicken stock + ½ teaspoon sea Onions quart chicken stock + ½ teaspoon sea
Butter salt. Simmer and serve. butter salt. Simmer and serve.
sea salt Top with grated parmesan if desired sea salt Top with grated parmesan if desired
Recipe: Roasted Veggies Recipe: Roasted Veggies
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Servings: 4 Prep/Cook Time: 1 hour Servings: 4 Prep/Cook Time: 1 hour

Date Frozen: Directions: Date Frozen: Directions:

Keep covered with foil, but pierce foil Keep covered with foil, but pierce foil
to allow steam to escape. Bake at to allow steam to escape. Bake at
Notes: 425* for 45-60 minutes or until Notes: 425* for 45-60 minutes or until
tender when pierced with a fork. tender when pierced with a fork.

Ingredients: Ingredients:
Celery root Celery root
Celery Celery
Beets Beets
Carrots Carrots
Winter squash _________ Winter squash _________
Sea salt Sea salt
Tallow, olive oil, or Tallow, olive oil, or
___________ ___________
Recipe: Roasted Veggies Recipe: Shepard’s Pie
Grain Free Freezer Cooking Guide healthhomehappy.com Grain Free Freezer Cooking Guide healthhomehappy.com
Servings: 4 Prep/Cook Time: 1 hour Servings: 4 Prep/Cook Time: 45 minutes
Date Frozen: Directions: Date Frozen: Directions:
Keep covered with foil, but pierce foil Thaw overnight or all day. Bake,
to allow steam to escape. Bake at covered with foil, at 425* for 30
Notes: 425* for 45-60 minutes or until Notes: minutes or until heated through.
tender when pierced with a fork. Remove foil for the last 15 minutes of
baking.
Ingredients:
Celery root Ingredients:
Celery Ground Beef
Beets Sea salt
Carrots Black pepper
Winter squash _________ Cauliflower
Sea salt Tallow or butter
Tallow, olive oil, or Green beans
___________
Recipe: Shepard’s Pie Recipe: Brussels Sprouts Slaw
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Servings: 4 Prep/Cook Time: 45 minutes Servings: 4 Prep/Cook Time: 0

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. Bake, Serve cold, thawed, or gently heat up
covered with foil, at 425* for 30 Notes: by sautéing over medium high heat
Notes: minutes or until heated through. for 5 minutes.
Remove foil for the last 15 minutes of Ingredients:
baking. Brussels sprouts
Bacon (pork/beef, sea salt,
________________________)
Ingredients:
Prepared mustard (mustard
Ground Beef
seed, vinegar ____________)
Sea salt
Pecans
Black pepper
Black Pepper
Cauliflower
Green Onions
Tallow or butter
Apple cider vinegar
Green beans
Lemon juice
Recipe: Brussels Sprouts Slaw Recipe: Guacamole
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Servings: 4 Prep/Cook Time: none-10 minutes Servings: Prep/Cook Time: none!

Date Frozen: Directions: Date Frozen: Directions:

Serve cold, thawed, or gently heat up Thaw overnight or all day in the
Notes: by sautéing over medium high heat fridge. If only using part, squeeze the
for 5 minutes. Notes: juice of one lemon or lime over the
Ingredients: Guacamole is delicious topped unused portion, cover, and return to
Brussels sprouts on soup, as a dip for grain free the fridge. Use within a day or two.
Bacon (pork/beef, sea salt, crackers, or even topped on
________________________) cheese slices. Ingredients:
Prepared mustard (mustard
seed, vinegar ____________)
Pecans
Black Pepper
Green Onions
Apple cider vinegar
Lemon juice
Recipe: Broccoli Beef Soup Recipe: Broccoli Beef Soup
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Servings: 4 Prep/Cook Time: 15 minutes Servings: 4 Prep/Cook Time: 15 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. Thaw overnight or all day.

Notes: Crockpot directions: Notes: Crockpot directions:
Place everything in a crockpot, adding Place everything in a crockpot, adding
Top with grated cheese and enough broth to cover, cook on low Top with grated cheese and enough broth to cover, cook on low
serve alongside muffins if for 8 hours. serve alongside muffins if for 8 hours.
desired. Stove top directions: desired. Stove top directions:
Place everything in large pot, adding Place everything in large pot, adding
Ingredients: enough broth to cover. Heat over Ingredients: enough broth to cover. Heat over
Broccoli medium heat, until heated through- Broccoli medium heat, until heated through-
Roast__________ 15-30 minutes. Roast__________ 15-30 minutes.
Sea salt Sea salt
Parsley Parsley
Basil Basil
Red pepper flakes Red pepper flakes
Cheddar cheese Cheddar cheese
Recipe: Butternut Squash Soup Recipe: Butternut Squash Soup
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Servings: Prep/Cook Time: 15 minutes Servings: Prep/Cook Time: 15 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. Thaw overnight or all day.
Crockpot directions: Crockpot directions:
Notes: Place everything in a crockpot, adding Notes: Place everything in a crockpot, adding
Top with cultured cream and enough broth to cover, cook on low Top with cultured cream and enough broth to cover, cook on low
serve with muffins to contrast for 10 hours. Blend with emersion serve with muffins to contrast for 10 hours. Blend with emersion
the curry flavors in the soup blender. the curry flavors in the soup blender.
nicely. Stove top directions: nicely. Stove top directions:
Place everything in large pot, adding Place everything in large pot, adding
Ingredients: enough broth to cover. Heat over Ingredients: enough broth to cover. Heat over
Butternut Squash medium heat, until squash is soft, Butternut Squash medium heat, until squash is soft,
Salt about 1-2 hours, blend with emersion Salt about 1-2 hours, blend with emersion
Garlic blender. Garlic blender.
Ginger Ginger
Recipe: Mushroom Soup Recipe: Mushroom Soup
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Servings: Prep/Cook Time: 15 minutes Servings: Prep/Cook Time: 15 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day. Thaw overnight or all day.
Place everything in large pot, adding Place everything in large pot, adding
Notes: enough broth to cover. Heat over Notes: enough broth to cover. Heat over
This soup is bursting with fresh medium heat, about 15-30 minutes. This soup is bursting with fresh medium heat, about 15-30 minutes.
flavor. Serve with a hearty flavor. Serve with a hearty
muffin, such as Loaded Ingredients: muffin, such as Loaded Ingredients:
Breakfast Muffins (there’s no Onions Breakfast Muffins (there’s no Onions
rule they have to be for Mushrooms rule they have to be for Mushrooms
breakfast!) for a complete meal. Dill breakfast!) for a complete meal. Dill
Paprika Paprika
Fish sauce Fish sauce
Salt Salt
Lemon juice Lemon juice
Parsley Parsley
Recipe: Beet Soup Recipe: Beet Soup
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Servings: Prep/Cook Time: 0-15 minutes Servings: Prep/Cook Time: 0-15 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or all day; if you used Thaw overnight or all day; if you used
Notes: a zip top bag to freeze, you may want Notes: a zip top bag to freeze, you may want
This soup is fantastic on the go, to allow it to thaw *in* the pot you’re This soup is fantastic on the go, to allow it to thaw *in* the pot you’re
and for hot weather when other going to heat it in, that way if there’s and for hot weather when other going to heat it in, that way if there’s
soups are not appetizing. Serve an unseen hole in the bag, it won’t soups are not appetizing. Serve an unseen hole in the bag, it won’t
with fresh English cucumber make a mess  with fresh English cucumber make a mess 
slices and top with yogurt if slices and top with yogurt if
desired. Heat over medium heat, covered, for desired. Heat over medium heat, covered, for
20 minutes or until beets are soft. Use 20 minutes or until beets are soft. Use
Ingredients: an immersion blender to puree. Soup Ingredients: an immersion blender to puree. Soup
Beets can be served hot, or chilled and Beets can be served hot, or chilled and
Carrots served cold. Carrots served cold.
Sea salt Sea salt
Pepper Pepper
Cayenne Pepper Cayenne Pepper
Dill Dill
Garlic Garlic
Recipe: Grain Free Crackers Recipe: Crepes
Grain Free Freezer Cooking Guide healthhomehappy.com
Grain Free Freezer Cooking Guide healthhomehappy.com

Servings: 24 Prep/Cook Time: none! Servings: 4 (6 crepes) Prep/Cook Time: 10 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw and enjoy! Thaw and heat wrapped in foil in a
Notes: toaster oven if needed- 375* for 10
Notes: Serve on their own, topped minutes.
Serve with guacamole, cheese, with syrup or butter for
or as a snack on their own. breakfast, topped with
nutbutter and berries or filled
Ingredients: with salmon salad as a wrap for
Sesame seeds lunch
Sunflower seeds
Garlic Ingredients:
Water Eggs
Sea Salt Coconut Flour
Sea Salt
Ghee, butter, or coconut oil
Recipe: Crepes Recipe: Crepes
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Servings: 4 (6 crepes) Prep/Cook Time: 10 minutes Servings: Prep/Cook Time: 10 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw and heat wrapped in foil in a Thaw and heat wrapped in foil in a
Notes: toaster oven if needed- 375* for 10 Notes: toaster oven if needed- 375* for 10
Serve on their own, topped minutes. Serve on their own, topped minutes.
with syrup or butter for with syrup or butter for
breakfast, topped with breakfast, topped with
nutbutter and berries or filled nutbutter and berries or filled
with salmon salad as a wrap for with salmon salad as a wrap for
lunch lunch

Ingredients: Ingredients:
Eggs Eggs
Coconut Flour Coconut Flour
Sea Salt Sea Salt
Ghee, butter, or coconut oil Ghee, butter, or coconut oil
Recipe: Almond Berry Scones Recipe: Almond Berry Scones
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Servings: Prep/Cook Time: 15-30 minutes Servings: Prep/Cook Time:

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or increase baking Thaw overnight or increase baking
time by 15 minutes time by 15 minutes
Notes: Preheat oven or toaster oven to 375*. Notes: Preheat oven or toaster oven to 375*.
Serve with a few slices of bacon Bake scones on foil or a cookie sheet Serve with a few slices of bacon Bake scones on foil or a cookie sheet
and sliced fresh fruit for a until heated through; about 15 and sliced fresh fruit for a until heated through; about 15
wholesome meal! minutes; they will continue cooking at wholesome meal! minutes; they will continue cooking at
this time. this time.

Ingredients: Ingredients:
Almond flour Almond flour
sea salt sea salt
eggs eggs
honey honey
butter butter
berries berries
Recipe: Apple Cinnamon Scones Recipe: Apple Cinnamon Scones
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Servings: Prep/Cook Time: Servings: Prep/Cook Time:

Date Frozen: Directions: Date Frozen: Directions:

Thaw overnight or increase baking Thaw overnight or increase baking
time by 15 minutes time by 15 minutes
Notes: Preheat oven or toaster oven to 375*. Notes: Preheat oven or toaster oven to 375*.
Serve with a few slices of bacon Bake scones on foil or a cookie sheet Serve with a few slices of bacon Bake scones on foil or a cookie sheet
and sliced fresh fruit for a until heated through; about 15 and sliced fresh fruit for a until heated through; about 15
wholesome meal! minutes; they will continue cooking at wholesome meal! minutes; they will continue cooking at
this time. this time.

Ingredients: Ingredients:
Almond flour Almond flour
sea salt sea salt
eggs eggs
honey honey
butter butter
apples apples
cinnamon cinnamon
Recipe: Chocolate ‘Pudding’ Recipe: Apple Waffles
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Servings: 12 Prep/Cook Time: Servings: 4 (contains 6) Prep/Cook Time: 5 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw and serve. Top with whipped Thaw if desired, or just toast in a
cream if desired. toaster or toaster oven.
Notes: Notes:
Whipped cream: These are great when used as Ingredients:
1 pint heavy whipping cream (cultured ‘sandwich bread’ too. I find Coconut flour
Ingredients: with kefir grains if needed) waffles and pancakes make Eggs
Coconut Milk 1 teaspoon vanilla better grain free sandwich bread Sea salt
Maple Syrup or Honey 2 tablespoons honey than a traditional loaf that you Apple sauce
Cocoa powder try to slice- the loaves get too Honey
Vanilla Beat cream on high until soft peaks crumbly when sliced. Vanilla
Sea Salt form, about 3-5 minutes. Add vanilla
Gelatin and honey and continue beating until
stiff peaks form.
Recipe: Apple Waffles Recipe: Zucchini Muffins
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Servings: 4 (contains 6) Prep/Cook Time: 5 minutes Servings: 12 Prep/Cook Time: 0-10

Date Frozen: Directions: Date Frozen: Directions:

Thaw if desired, or just toast in a Thaw and reheat if desired in a toaster
toaster or toaster oven. oven, or just eat at room temp.
Notes: Notes:
These are great when used as Ingredients: Perfect for breakfast, or as a
‘sandwich bread’ too. I find Coconut flour side to go with soup for lunch Ingredients:
waffles and pancakes make Eggs or dinner. Almond flour
better grain free sandwich bread Sea salt Zucchini
than a traditional loaf that you Apple sauce Sea salt
try to slice- the loaves get too Honey Eggs
crumbly when sliced. Vanilla tallow
Recipe: Pumpkin Pie Muffins Recipe: Loaded Breakfast Muffins
Grain Free Freezer Cooking Guide healthhomehappy.com
Grain Free Freezer Cooking Guide healthhomehappy.com
Servings: 12 Prep/Cook Time: 0-10 Servings: 12 Prep/Cook Time: 0-10
Date Frozen: Directions: Date Frozen: Directions:
Thaw and reheat if desired in a toaster Thaw and reheat if desired in a toaster
oven, or just eat at room temp. oven, or just eat at room temp.
Notes: Notes:
Perfect for breakfast, or as a Ingredients: Perfect for breakfast, or as a Ingredients:
side to go with soup for lunch butter, ghee, or coconut oil side to go with soup for lunch Coconut flour
or dinner. eggs or dinner. Eggs
ginger root Bacon (beef/pork, sea salt,
coconut flour ___________)
sea salt Cheddar Cheese
cinnamon
vanilla
almond flour
pumpkin or squash
baking soda (optional)
honey
Recipe: Nutbutter Brownies Recipe: Nutbutter Brownies
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Servings: 12 Prep/Cook Time: 30 minutes Servings: 12 Prep/Cook Time: 30 minutes

Date Frozen: Directions: Date Frozen: Directions:

Thaw pan of brownies. Uncover. Thaw pan of brownies. Uncover.
Preheat oven to 325* and bake Preheat oven to 325* and bake
Notes: brownies for 25 minutes or until just Notes: brownies for 25 minutes or until just
If you serve these with fruit the barely doughy in the center and the If you serve these with fruit the barely doughy in the center and the
next day they can totally pass as edges are starting to pull away from next day they can totally pass as edges are starting to pull away from
breakfast. See, I give you the sides of the pan. Allow to cool, breakfast. See, I give you the sides of the pan. Allow to cool,
permission right here  cut, and enjoy! permission right here  cut, and enjoy!

Ingredients: Ingredients:
Peanut or Almond Butter Peanut or Almond Butter
Sea salt Sea salt
Honey Honey
Eggs Eggs
Recipe: Nutbutter Brownies Recipe: Cowboy Cookies
Grain Free Freezer Cooking Guide healthhomehappy.com
Grain Free Freezer Cooking Guide healthhomehappy.com

Servings: Prep/Cook Time: 30 minutes Servings: 24 Prep/Cook Time: 0

Date Frozen: Directions: Date Frozen: Directions:

Thaw pan of brownies. Uncover. Thaw and enjoy!
Preheat oven to 325* and bake
Notes: brownies for 25 minutes or until just Notes: Ingredients:
If you serve these with fruit the barely doughy in the center and the Almond flour
next day they can totally pass as edges are starting to pull away from Coconut flour
breakfast. See, I give you the sides of the pan. Allow to cool, Sea salt
permission right here  cut, and enjoy! Coconut oil or butter
Eggs
Ingredients: Vanilla
Peanut or Almond Butter Honey
Sea salt Pecans
Honey Coconut
Eggs Dried fruit or raisins
 Recipe:
Recipe: ‘Looks Like Whole Wheat’ Biscuits Grain Free Freezer Cooking Guide healthhomehappy.com

Grain Free Freezer Cooking Guide healthhomehappy.com Servings: Prep/Cook Time:

Servings: 12 Prep/Cook Time: 10 minutes to
reheat Date Frozen: Directions:
Date Frozen: Directions:
Thaw desired amount of biscuits for
1+ hours. Wrap in foil and re-heat at Notes:
Notes: 350* for 10 minutes or until warm.

Ingredients: Ingredients:
Walnuts
Baking soda
Honey
Butter, ghee, or coconut oil
salt
Recipe: Recipe:
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Servings: Prep/Cook Time: Servings: Prep/Cook Time:

Date Frozen: Directions: Date Frozen: Directions:

Notes: Notes:

Ingredients: Ingredients: