Real Food, Real Easy: GAPS & WAPF Staples for Busy Moms
Feeding your toddler shouldn’t feel like a part-time job.
You want meals rooted in tradition — not boxed foods, additives, or guesswork. Whether you’re following GAPS, WAPF, or simply aiming for nutrient-dense, real food, this guide will help you stock your kitchen with healing foods that support growing bodies, calmer digestion, and stronger immunity.
And best of all? They’re quick, realistic, and mom-doable.
Because we all need those “grab-and-go” days — without the guilt.
We’ve been in the middle of moving for a few months now and the last few weeks have been utter chaos, so we’ve had to get creative with ‘Whole Foods fast-food’ I like to call it. Quick, simple and fast because I haven’t had too much time to cook.
What to Look for in the Grocery Store Products
You don’t need a 30-step recipe to feed your family well. Just keep these non-negotiables in mind when scanning the shelves:
✔️ Short ingredient lists — fewer ingredients, all recognizable
✔️ Organic or pastured when possible — especially for meat, dairy, and eggs
✔️ No seed oils or gums — skip canola, soy, carrageenan, and “natural flavors”
✔️ Raw, cultured, or fermented — yogurt, cheese, pickles, kraut
These principles support a strong microbiome, steady energy, and easier digestion — especially for tiny tummies in development.
Nut Butters: Quick Fuel for Growing Bodies
Nut butters are a busy mama’s best friend — rich in protein, healthy fats, and minerals like magnesium and zinc that support immune health, brain development, and steady energy for little ones. Just a spoonful added to fruit, pancakes, or veggies can transform a snack into a nourishing meal.
But not all nut butters are created equal.
✅ What to look for:
Organic and sprouted when possible (easier to digest)
No added sugar, seed oils, or fillers
Shelf-stable options for on-the-go or lunchboxes
🔹 Where we buy our nut butters:
We love Blue Mountain Organics for sprouted, raw, and stone-ground nut butters made in small batches. Their almond, cashew, and sunflower seed butters are creamy, clean, and toddler-approved.
How to use them:
Dip for fruit (banana, pear, apple slices)
Spread on almond flour pancakes or sourdough toast
Swirl into yogurt or cottage cheese
Spoon straight into the mouth on busy days (no shame in the survival scoop!)
Why they matter: Nut butters provide the healthy fats needed to build strong cell membranes, support brain myelination (critical in early development), and stabilize blood sugar — reducing mood swings and helping toddlers stay calm and focused.
Smith’s Raw Cheese Sticks: Real Calcium, Real Convenience
Let’s be honest — sometimes, we just need a quick, no-prep snack that still checks the nutrient-dense box. That’s where Smith’s Raw Cheese Sticks come in.
These aren’t your average string cheeses. They’re made from 100% raw, grass-fed milk, rich in bioavailable calcium, vitamin K2, healthy fats, and live enzymes — all of which support your toddler’s growing bones, developing brain, and gut health.
✅ Why raw matters:
Pasteurization kills beneficial enzymes and denatures proteins, making cheese harder to digest
Raw milk cheese retains its full spectrum of fat-soluble vitamins (A, D, E, K2) — critical for immune and nervous system development
Naturally lower in lactose and often well-tolerated, even by sensitive tummies
🧀 Why we love Smith’s:
Sourced from pasture-raised cows
Naturally fermented, making it a gentle introduction to beneficial bacteria
Comes in individual stick form — perfect for lunchboxes, car rides, or park snacks
Pair with:
A banana or pear for sweet & salty balance
A spoonful of nut butter for extra fat and staying power
A handful of olives or veggie sticks for a complete snack plate
Where to find them:
Available at many health food stores, some natural sections of large grocers, and local farm co-ops
Check your area for direct-from-farm pickup options or online delivery through raw dairy suppliers
GAPS/WAPF-Approved Breakfasts (Quick & Healing)
🥚 Scrambled pastured eggs in ghee + mashed squash
🍌 Banana with nut butter and cinnamon
🥞 Almond flour pancakes cooked in tallow or butter
🥛 Raw milk smoothie with + banana + kefir
🫐 Full-fat yogurt with soft berries and a sprinkle of cinnamon
These breakfasts are full of choline, good fats, and easy-to-digest proteins. They stabilize blood sugar, support brain development, and give your toddler (and you) the nutrients needed to start the day with calm, not chaos.
Best Toddler-Friendly Fruits (Easy on the Gut)
Not all fruits are created equal when it comes to digestion, especially for infants and toddlers with sensitive guts. Here are the best gentle, healing options:
🍌 Bananas (green or ripe): rich in potassium, soothing to digestion
🍐 Pears (peeled and soft): great source of fiber and gentle on the gut lining
🍎 Apples (stewed or soft): rich in pectin to feed good gut bacteria
🫐 Blueberries: full of antioxidants and toddler-sized
🍑 Peaches & nectarines (peeled): juicy, hydrating, and nutrient-rich
Pro tip: always serve fruit with a fat like ghee, yogurt, or nut butter to slow sugar absorption and prevent blood sugar crashes.
Grab-and-Go Snack Ideas (Busy Day Lifesavers)
You don’t always have time to prep — and that’s okay. Here are mama-approved GAPS/WAPF snack options that are toddler-safe, nutrient-dense, and easy to grab:
🧀 Raw cheese sticks or slices
🥚 Boiled eggs with sea salt
🥥 Coconut butter on a spoon or with fruit
🥒 Cucumber rounds + ghee or soft cheese
🥫 Boneless canned salmon or sardines
🍌 Banana with nut butter
🍲 Broth in a thermos (yes, soup counts as a snack!)
🫒 Organic olives (just brined, no weird preservatives)
🍓 Soft fruit + yogurt dip
🥛 Kefir in a sippy cup
Grocery Store Staples to Always Have on Hand
When you’re rushing through a grocery run but want to stay true to your nourishing goals, grab these:
✅ Rotisserie chicken (look for simple, clean ingredient versions — no sugar or gums)
✅ Organic pastured eggs
✅ Full-fat, plain yogurt (raw or cultured — skip low-fat!)
✅ Raw milk or kefir
✅ Raw cheese (sticks or blocks)
✅ Organic olives, fermented pickles, sauerkraut
✅ Pre-cut organic veggies (like zucchini, carrots, cucumbers)
✅ Grass-fed beef sticks (like Paleovalley or Force of Nature)
✅ Ghee, butter, or tallow
✅ Fresh seasonal fruits (see list above)
✅ Almond flour or coconut flour for baking
Quick Lunch & Dinner Ideas (No Compromise on Nourishment)
🍽 Rotisserie chicken + steamed zucchini + sauerkraut
🍽 Ground beef sautéed with onion + soft squash + ghee
🍽 Broth-based veggie soup with soft veggies + egg yolk stirred in
🍽 Salmon mixed with cottage cheese + avocado + mashed carrots
🍽 Scrambled eggs + cooked pear + dollop of yogurt
These take 15 minutes or less and can be batched or deconstructed for picky eaters. Add a side of fruit or fermented veggies and you’re done.
It Doesn’t Have to Be Complicated to Be Nourishing
You don’t need Pinterest-perfect snacks or a freezer full of casseroles to nourish your toddler deeply.
You need:
✔️ A fridge full of whole, simple, real foods
✔️ A few go-to grab-and-go items
✔️ Some confidence that you’re doing it right — even when it’s not “perfect”
This isn’t about perfection. It’s about resilience, flexibility, and feeding your family with intention — even on your busiest day.