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Quirky Cooking

Where do I start with GAPS?

QuirkyJo by QuirkyJo
July 26, 2017
in Book, GAPS, Gluten Free, Grain Free, Gut Health, Health, Health Tips, Tips
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One of the questions we are frequently asked is, “Where do I start with GAPS? It feels so overwhelming, I don’t know where to begin!”.

There seems to be both a knowledge barrier and an emotional barrier when GAPS is considered, and many are overwhelmed just at the thought. Our belief is that just by considering GAPS, you’ve already started your GAPS journey. In other words, GAPS begins when you start exploring the diet, getting educated on gut health, and when you start making little changes to the way you eat to be more in line with the GAPS principles. This is a guide for you to make the transition to GAPS as easy as possible.

1. Read the GAPS book: Gut and Psychology Syndrome and/or Gut and Physiology Syndrome are the must-read books by Dr Natasha Campbell McBride (available in my online store).

Reading these books (or the one that most applies to your situation) will help give you an understanding of the root cause of your symptoms, how your gut health can be improved, and where to start. Don’t be overwhelmed by things you don’t understand in the book. At the stage of initial reading, it’s important to take what you can and not worry about “getting it all”.

Gut and Physiology Syndrome, Quirky Cooking

2. Begin by focusing on ‘adding in’ not ‘taking out’: Start adding in as many healing foods to your diet as possible. As you bring in more and more nourishing foods, you’ll naturally crowd out the less nourishing foods. Here are the 6 most nourishing foods that you should focus on: Top 6 Foods for Gut Health.

3. Get back to whole foods: Keep it simple – use basic, natural, traditional ingredients – and avoid packets, numbers and ‘fake foods’. A big part of the reason why our gut health isn’t great is due to the artificial additives contained in commercially available food. Home cooking with whole foods is best!

4. Work on omitting foods containing gluten: Gluten causes gut permeability, so avoid wheat/spelt flour, breads, pastas, etc, and focus on simple meals made with meat, veggies, nuts, seeds, eggs, fish, leafy greens, fruit, etc – soups, stews and casseroles are best. Easy to digest, healing foods are what you most need at this time to mend your gut wall.

5. Add in some probiotics: Start slowly with a few drops of sauerkraut juice sprinkled over your meals. Work up to having a spoonful of sauerkraut at each meal. Then add in a good, broad-spectrum probiotic, just a little of the powder mixed into a glass of water each day. Increasing the beneficial bacteria in your gut will help speed up the healing. 

6. Give your digestion a break: Reduce the starches (potatoes, sweet potatoes, tapioca, parsnips, cassava, yams, Jerusalem artichokes, sugars, legumes) and work on omitting them altogether once you are ready to really work on healing. This is temporary, but is important to improve gut health, as starches are long-chain sugars, and they take a LOT of work for your gut to break down, which will really slow down your healing. Carrots, pumpkin, squash and beetroot are ok, so swap the starchy vegetables for these nourishing, filling vegetables. 

7. Improve your water quality: Council water is treated with chlorine, which is harmful for our gut microbiome; and this is only one of the issues with our water supply. Get educated on this super important topic and find a good quality water filter. Listen to our podcast on water to get the full rundown.

8. Try out some awesome GAPS recipes: We recommend you begin with Full GAPS recipes and work back to Intro recipes as you can. (See a list of the foods allowed on different stages of GAPS here). If you have our cookbook, Life-Changing Food, this will help tremendously for beginning to cook this way. Most of the recipes are suitable for the Full GAPS diet, or have GAPS variations. If you don’t have the book, you can order it here. You’ll also find plenty of GAPS recipes on the blog, and elsewhere online. 

9. Learn more and get support: We have an online program to help you learn to cook for the GAPS Introduction phase (deeper healing than the Full GAPS diet) without being overwhelmed – Quirky Cooking for Gut Health. It includes cooking videos, 6 recipe ebooks with weekly meal plans, lots of downloadable information, and a Facebook support group with access to GAPS practitioners and coaches who will answer your questions. The program is available here: gaps.quirkycooking.com.au (If you don’t join the program, feel free to join the Quirky GAPS Facebook group where you can ask questions from others doing GAPS.) 

10. Listen to our podcast: A Quirky Journey is a great resource for gut health, GAPS and overall health and wellbeing. It’s free to listen, and we can keep you company while you drive, cook, clean, or go for a walk! You can either listen online, or download episodes to listen to while offline. Here are some great episodes to start with:

  1. A Quirky Journey Podcast: Elyse Comerford – GAPS 101
  2. A Quirky Journey Podcast: Isaac’s Story
  3. A Quirky Journey Podcast: Fouad’s Story – Fats, Carbs and Healthy Eating
  4. A Quirky Journey Podcast: Fouad Starts GAPS
  5. A Quirky Journey Podcast: Mary Kelly – Healing with GAPS when you can’t tolerate many foods
  6. A Quirky Journey Podcast: Elyse Comerford – Genetics, MTHFR, Histamines and Gut Health

11. Consult a practitioner: If you do decide to do GAPS, we recommend making an appointment with a GAPS practitioner to help you get started. Here is a great resource to find one: www.gapsaustralia.com.au/practitioners/ (most of them will do Skype appointments).

NOTE: It’s best to ask the practitioner if they have done GAPS successfully with their own family. If they haven’t we recommend finding one who has. Having the experience of doing GAPS personally really enables one to be a successful coach!

12. Simplify your life: Understand that stress plays a large part in ill health, and this is the time to let go of the things that are hindering your healing. As much as possible, reduce stress in your life. Declutter your home, spend more time relaxing, get out into nature, sleep more, eat simply, exercise gently, organise your day so you are working at your most productive time and resting when you’re tired, get help with the kids and cooking if needed, and don’t be afraid to say no. 

13. Remember, healing is a process: It has taken time for your body to become unwell – it will take time to heal. ‘Don’t walk 10 minutes into a forest and expect to get out in 5.’ Don’t be discouraged and disillusioned if this way of eating doesn’t solve all your problems in six weeks or a year or even 2 years – think of this time as your opportunity to stop and listen to your body, learn to cook healing foods, and begin the healing process. Don’t put a time limit on getting well. Work through healing at your own pace. It’s not a race, and the time it takes will be different for everyone.

If you have joined the Quirky Cooking for Gut Health program:

14. Add recipes from the program into your weekly menu plan: You start at any stages at first and won’t need to start at the beginning until you are ready to do the Introduction stage fully and properly.

15. Get the timing right: When you feel like you have some time to just be at home without a lot of outings (e.g. parties/events where you’ll be away from home for a while), you can get started on Stage 1 of the program and work through each stage slowly. Make sure you ask questions in the support group on Facebook, and join in the Q&A’s with the GAPS coaches.

17. Engage with the community: We recommend reading through the comments and conversations on the program’s private Facebook page as it is a great place to learn more! Always feel free to ask questions. There is no such thing as a silly question, and we are all learning together.

16. Improve your lunchbox: The program includes lunch box ideas, however you can send any of the meals to school (adjusting for nut free if needed). It will be necessary to buy thermoses for the meals, as initially they will mostly be soup, stews, meatballs, cooked veggies, etc. If you have kids that need to go on GAPS, it’s easiest to start during the holidays so that by the time the kids go back to school there’s a few snack foods they can have, such as boiled eggs, avocado, and perhaps some pumpkin pancakes and almond meal muffins if they’re that far along. 

18. Share your wins! One of the most beautiful things about being part of a community is the encouragement you receive along the way. Sometimes knowing that another family has had successes and is moving forward will be the boost you need to keep going when things get hard – so please share your successes.

Yes we know GAPS feels like such a big step, and it may seem a bit scary at first, but it’s so worth doing. We wish you all the best in your journey, and we hope to see you in the support group and chat groups sharing your wins before too long! You can do it!!

Read our GAPS success story here: Isaac’s Story and Quirky Cooking Cooking for Gut Health 

GAPS Quirky Cooking

Tags: gapsGluten FreeGrain FreeHealth Tips
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{Ruby Red Grapefruit Pie} Wednesday isn’t too ea {Ruby Red Grapefruit Pie} Wednesday isn’t too early to start thinking of treats for the weekend, is it? 😄 Citrus is in abundance right now, so if you’re like me and have ruby red grapefruits piled up on your bench top, you should definitely try this pie. It’s arguably my favourite recipe in our Life-Changing Food cookbook and I will shout its praises every citrus season til my dying day!!

Grapefruit pie is a local favourite in South Texas (USA) and in ruby red grapefruit season you’ll find it served at
little roadside barbecue joints where they guard the recipe closely! I only know about it because my parents are Texan and lived in South Texas for years… but this recipe is way too good to hide away. The pie's crunchy crust holds big, juicy sections of ruby red grapefruit set in a sweet citrus jelly, and it's not bitter, because the grapefruit pith is removed. 

Some versions have a layer of cream cheese spread over the pastry under the grapefruit and jelly, to protect the crust from getting soggy, and this also acts as a creamy foil to the tangy fruit and crunchy crust. I love it best this way - I use cream cheese or labne, or I make cashew cream cheese for a dairy-free version. The traditional accompaniment is a big dollop of fresh whipped cream (which is always sweetened in Texas, but I prefer it unsweetened), or use coconut cream if you’re avoiding dairy. And don't panic filleting the grapefruit - once you get the hang of it, it's quite easy. And if your pieces turn out a little mangled and messy, don't worry, it will taste just as amazing!

You can find the recipe in our Life-Changing Food cookbook* or app AND I’ll be making this recipe and sharing it on my next podcast video THIS FRIDAY  on my citrus episode, so keep an eye out for that! (Subscribe to my newsletter to get all the latest videos as they are released - link in bio.)

[Photo by @cookrepublic for Life-Changing Food]

*Note: The Life-Changing Food cookbook has just sold out and we are waiting for the next print run to arrive, but you can buy the app which has the same recipes as the book - search “Life-Changing Food” in your App Store!

http://bit.ly/QCnews

#eatseasonally #weekendbaking
{Herb & Cheese Fatayer} I promised to share how we {Herb & Cheese Fatayer} I promised to share how we made these little cheesy-eggy grain-free pastries, so here you go!

- Make a batch of Grain-Free Dough (recipe in Life-Changing Food, or buy the pastry premade from Primal Alternative, or you can use the Almond Meal Pastry on my blog)
- Mix together 300-400g quark (or mashed feta) and 4-5 eggs (whisked)
- Roughly chop some flat-leaf parsley, chives and mint (and finely chopped onion if you like), add zest of 1 lemon and mix through egg mixture, then season with salt and pepper
- flatten a circle of dough in your hands (about 10cm diameter and about 5mm thick) and shape into fatayer (like a little boat), then set onto lined baking trays
- fill fatayer with egg mixture
- bake in 200C oven for 15-20 mins or until pastry is browned and mixture has set firm

I keep these in the fridge/freezer and warm them up for a quick breakfast or lunch!

#grainfree #pastry #glutenfreepastry #glutenfree #lunch #snack #cheese #quark #eggs #herbs #baking #quirkycooking
Thank a farmer for your next meal! ❤️ (Also, S Thank a farmer for your next meal! ❤️ (Also, Simi can do his own washing today 😂😂)

(Simi works on an organic farm and often brings home goodies like these beautiful daikon radish, which we fermented with chilli and garlic! So good - they stay quite crisp and make a great condiment to serve with dinner.)

#ilovewhereilive #athertontablelands #farnorthqueensland #fnqlife #countrylife #muddy #organic #farmer #thankafarmerforyournextmeal #garden #daikonradish #fermentedfoods #fermentedradish
Yesterday I shared my Monday cooking videos in my Yesterday I shared my Monday cooking videos in my stories (let me know if you missed them and want me to re-share), and one of the questions I had afterwards was this one ⬆️ - “Can you share ‘What we ate this week’ day in the life style? And what is made fresh, prepared ahead, and from the freezer”. 

Why not, I said! So I’ve been taking photos of my food even more than usual 😂 like a photographic food diary, and it’s sometimes boring and sometimes delicious and sometimes weird, but you’re welcome to follow along if you like!! 😁

Today’s “day on a plate” in pictures: 

Breakfast: herb & cheese fatayer (grain-free pastry from Life-Changing Food filled with a mixture of quark, eggs, herbs and lemon zest - will share recipe in another post) - made yesterday and stored in fridge/freezer, heated in grill and eaten on the run with coffee 😁

Lunch: savoury mince from Simple, Healing Food (made yesterday, with a lot of cabbage added because we needed to use it 😄), fermented daikon radish (grown on the organic farm where Simi works), and Camembert cheese (made at a local dairy)

Snacks: Peanut butter chocolate fudge 😁 recipe on the blog ❤️ (and tea)

Dinner: Broccoli & cauliflower bake (from Simple, Healing Food except with cheese on top rather than macadamia “cheese” - prepared yesterday, stored in fridge then baked in oven tonight), steak & veggies - kids had fish instead of steak … I made lots as the leftovers are for work lunches tomorrow 😊

Before bed: probably another cuppa tbh but last night was beet kvass - I don’t think I’ll do that again right before bed though, it was a bit too strong before bed 😄

I don’t know if any of this will be at all helpful, but I guess it will show that I’m not always perfect and I don’t always stick to my meal plan and my food isn’t always “instagrammable” 😄 and that’s ok! 🤗 

PS My meal plan for the week is at the end - links are in my newsletter sent out on Monday. ❤️

#cooking #dayinaplate #quirkycooking #meals #quirkymeals #jowhitton #whatimeating #currentlyeating #food #keepingitreal #glutenfree #grainfree #wholefood #mealplan #usewhatyouhave #reducefoodwaste
I had so much work planned to do today, but at 6am I had so much work planned to do today, but at 6am I decided it was much more important to drive down the mountain and spend the day eating good food and drinking amazing local coffee with our dear friends visiting from Melbourne. 😍❤️ Have you heard of the 5 years rule? In 5 years time, no one is going to remember the housework didn’t get done today, the newsletter didn’t get written, the washing didn’t get put away, or the dinner was very basic. But we WILL remember this beautiful day spent with family and friends. ❤️ 

[Photos taken at @guyalacafe (YUM!! Just sayin’) and @rustysmarkets 🥥, Cairns]

#whatsreallyimportant #the5yearrule #friends #family #goodfood #bestcoffeeintown #timeout #catchup #connection #community #love #cafe #guyalacafe #rustysmarket #cairns #cairnslife #farnorthqueensland 

@just_acountrygal_ @natashacincotta @laudy.cincotta @isaacjwhitton @simeonwhitton
Did you know you can get my cookbooks at your loca Did you know you can get my cookbooks at your local Source Bulk Foods store? 🎉🎉🎉

@thesourceerina NEW COOKBOOK just landed - “Simple, Healing Food”, the fabulous latest book from Jo Whitton of Quirky Cooking fame.
.
The simplest and most effective way to reclaim our health, and improve the health of our families and the world around us, is to embrace nutrient-dense whole foods; the traditional foods that have nourished humans for thousands of years.This invaluable guide from Quirky Cooking's Jo Whitton provides all the information you need to transform the way you look at food. Packed with easy-to-follow and nutritious recipes, with practical advice from integrative nutritionist and GAPS practitioner Elyse Comerford, the gentle, step-by-step approach used in this book will have you cooking fresh, delicious and easily digested whole foods you and your family will love. Inside you'll find:
🌱Over 140 gut-loving recipes that are completely free from grains, gluten and refined sugar
🌱Fuss-free meals suitable for a wide variety of dietary challenges, including dairy free, egg free, nut free, nightshade free, GAPS and low FODMAPS
🌱Ideas for healthy snacks and treats
🌱Nutrition advice for improving gut health, from nutritionist Elyse Comerford
🌱Tips to help you discover the joy and simplicity of cooking with whole foods.
.
Simple, Healing Food is for everyone who wants to cook and eat their way to better gut health.
.
With our 20% off storewide sale on till Sunday, it’s a fantastic time to add this one to your collection, or put it aside for someone special. Shop the sale online for delivery or click and collect, link in bio. 
.
📷 @thesourceerina

#cookbooks #quirkycooking #wholefood #glutenfree #grainfree #recipes #thermomix #stovetop #oven #slowcooker #realfood #familymeals #jowhitton #sourcebulkfoods
Did you see my latest podcast video? 😃 “Cooki Did you see my latest podcast video? 😃 “Cooking with Seasonal Produce - 2 Winter Meals You’ll Love!” 

From this… to this! 😍

On this live, 1 hour video I made:

- Gypsy Stew (with chicory leaves, bok choy, tomatoes, Spanish onions, Russian garlic, a red chilli, lemon juice, chicken stock & chicken breast, ghee, salt & pepper - forgot the flat-leaf parsley 🙄)

- Beef & Cabbage Soup (with brown onion, Russian garlic, tomatoes, carrots, cabbage, zucchini, fresh parsley & oregano, thyme, sage, tomato paste, red wine vinegar, honey, salt, pepper, chicken stock and just 300g beef mince for a meal that feeds 6-8 adults!)

- Pumpkin, Cauliflower & Leek Mash (made with the above plus coconut cream, ghee, salt & pepper), to serve dolloped into the Beef & Cabbage Soup

- Herb-Roasted Chicken (with the chicken pieces from making the stock)

I fed 8 people last night (the kids & their friends plus Simi twice 🤣) and they licked their bowls clean! 😁 (Practically!) And there were plenty of leftovers for work lunches and dinners today. 🎉🎉

LINK IN BIO to watch video! Recipes in Life-Changing Food and Simple, Healing Food cookbooks. ❤️

https://youtu.be/28q5Qqor1qg

#quirkycooking #quirkycookingchats #cookingvideo #cookingpodcast #podcast #dinnerideas #seasonalproduce #inseason #winterveggies #wintermeals #familymeals #glutenfree #grainfree #wholefood #eattherainbow #gaps #paleo #justeatrealfood #supportyourfarmers #organic #organicveggies #athertontablelands #fnqlife #cairnslife #farnorthqueensland #australia #fnqfood #food
Want to hang out and cook with me this afternoon? Want to hang out and cook with me this afternoon? 😃 In my last podcast video I showed how I meal plan to use up the produce I have on hand and reduce food waste. Today I’m going to go live at 4pm (AEST) and show what I’m making for dinner with some seasonal produce I picked up today at my local organic farmer’s co-op! 

If you miss the live, you can watch later on my Quirky Cooking YouTube channel. 🤗

#livevideo #cooking #seasonalproduce #usewhatyouhave #produce #seasonal #local #dinner #mealplanning #familymeals #wholefood #glutenfree #grainfree #delicious #nourishingfood #healingfood #athertontablelands #farnorthqueensland #australia #inseason
This is the kind of message I LOVE getting!! It’ This is the kind of message I LOVE getting!! It’s small changes like these - learning to use what you have, working out a simple meal plan, getting some meal prep done ahead of a busy week - all make a huge difference to feeling motivated, organised and less overwhelmed. And there’s the added bonus of saving money and reducing food waste. 🎉🎉 Win win!!

Watch this video on my Quirky Cooking YouTube channel, or listen via your podcast app. 🤗

#mealplan #planahead #fridgeorganization #fridgeforaging ##organised #meals #moneysavers #reducefoodwaste #useitup #savemoney #wasteless #freshproduce #eatwell #spendless #food #cooking #quirkycooking #jowhitton #quirkycookingchats #cookingvideos #podcast #australianfoodie #farnorthqueensland #fnqfood
Far North Queensland winter evenings be like… 😂😂😂 (It’s getting down to 9C tonight and we’re feeling the cold!) 🤣🤣🤣

#fnqlife #fnqwinter #winter #athertontablelands #farnorthqueensland #Australia #myboys #chattime #wishwehadafireplace 😁
Exciting news!! @elysenutritionist and I are hosti Exciting news!! @elysenutritionist and I are hosting an ‘Open Fire Feast’ at @thebarnretreat on July 28th! 🎉🎉 It’s like a half day, outdoor feast + gut health retreat, with amazing chefs @pipsplate, and @walfoster of @naturalicecreamaustralia!! 😍🎉🎉 

We will be savouring every mouthful of locally-sourced produce as we watch the food being prepared over the open fire, with multiple courses culminating in a gourmet, cultured-ice cream dessert. 

@elysenutritionist and I will be sharing our health wisdom between courses and talking though the process as the food is being prepared, with cooking demonstrations and harvesting of honey and some local produce on site. 

Tap on link in my bio for details and to book your spot!

{This is an exclusive event with only 40 tickets available.}

https://www.quirkycooking.com.au/2022/06/open-fire-feast-event/

Photos by @jesskearney_ and @ellibyrne 📷 

#firefeast #fire #feast #event #guthealth #healingfood #realfood #wholefood #nourishing #healthy #outdoors #outdoordinner #openfirecooking #byronbay #northernrivers #thebarnretreat #miniretreat #halfdayretreat #quirkycooking #jowhitton #elysecomerford #nutritionist #pipsumbak #pipsplate #walfoster #naturalicecreamaustralia
So, did you see my latest podcast video showing ho So, did you see my latest podcast video showing how I meal plan to use up the produce I have on hand each week? 😃🍋🥒🥑🥕🍌🥦 Here’s my lunch today, with some of the produce & ideas shown in the video… 

- baked sweet potatoes (I bake a few whole in their skins & keep in the fridge to add to meals), sliced & pan-fried in ghee with homemade butter (from cream that was nearly out of date & needing to be used), sprinkled with the a sesame seed/nigella seed spice blend (Everything Bagel Blend by @gewurzhaus)

- a cheat’s version of pickled beetroot (boiled, sliced, drizzled with apple cider vinegar and stored in the fridge for up to a couple of weeks)

- smoky baba ghanouj on the side (I had SO many eggplants & my sister made this with some of them) - recipe in Life-Changing Food

- homemade sauerkraut (I always have jars of kraut & fermented veggies in the fridge - such a great way to preserve an abundance of veggies, & so good for your gut!!) - recipes in Simple, Healing Food

An inexpensive and delicious meal using locally grown, in season, pesticide-free produce from my CSA box ❤️

Need some inspiration to help you use up the produce in your fridge? Check out my latest podcast, do a “fridge audit”, make a list of ideas, plan your meals for the week, and save yourself some money!!

Watch on my Quirky Cooking YouTube channel, or listen via Quirky Cooking Chats on your podcast app. ⭐️⭐️⭐️⭐️⭐️

#lunch #wholefood #justeatrealfood #useitup #reducefoodwaste #reducewaste #cooking #veggies #locallygrown #seasonal #eatseasonal #localfood #fnqfood #pesticidefree #csa #communitysupportedagriculture #simplefood #foodismedicine #quirkycooking #jowhitton #recipes #moneysaver #mealplan
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I love it when my readers are as excited about my recipes as I am, and want to share them! I only ask that if you do share my recipes on your own blog or on social media, you only share an excerpt or link, not the entire recipe. Full and clear credit must be given to Quirky Cooking with a link back to the original content. If you’d like to share one of my photos, please contact me for permission. Thank you! Jo x

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