Friday, 25 October 2013

Auto Immune Protocol: Comfort Bites Recipes and Where to Start

You might have heard me talking about the Auto Immune Protocol (AIP) recently. It's a hardcore version of the Paleo diet, which eliminates not only grains and dairy but also nuts, seeds, nightshade vegetables and eggs (the whites are thought to trigger a flare up more than the yolks, which many people can reintroduce). 

All this is believed to help soothe inflammation in the body, and could therefore ease conditions like arthritis, psoriasis, digestive disorders and other auto immune diseases. It'll also help you identify what your food triggers might be, once you start introducing foods back in, in a controlled way. It can be difficult to find comforting food to eat on the AIP so I've put together a list of my own AIP recipes and added some useful links where you can find more recipes and information too. 

And if there's one thing I've learned, it's that even on a strict and very limited diet, you can still enjoy good, comforting food. I hope you like these recipes, do let me know what you think. 

Comfort Bites Auto Immune Protocol Recipes

Breakfast/Lunch/Dinner:

29 AIP Breakfast Ideas
This roundup has 29 ideas for AIP breakfasts... 

Ginger Chicken with Courgette 'Noodles'
Ginger is great for calming down inflammation in the body and it's thought that it aids digestion, too. I've made a stir-fry but used courgette ribbons in place of the usual wheat noodles. Clean, fragrant and delicious!


ginger chicken with courgette noodles - aip paleo
Ginger Chicken with Courgette 'Noodles'

Slow Cooker Beef Cheek, Port and Bacon Stew
Beek cheek is quite a gelatinous meat, and needs long, slow cooking. If you're cooking this in a casserole dish in the oven, up the beef stock to 500ml, clamp on a lid and cook in a 160ºC oven for about 3 hours until the meat is soft. Organ meats and slow-cook cuts are great for healing. 

AIP Cottage Pie
Yep, it's beef but the mash on top is nightshade free and is actually made from parsnips and cauliflower. Real, gorgeous AIP comfort food!

Slow Cooker Garlic Lamb Shanks with Lemon Dressing
Soft, tender lamb shanks. Slow-roasted garlic. A citrussy lemon dressing. And all cooked in a slow cooker so you don't have to think about it all day? 

Beetroot Salad with Garlic and Parsley
Fed up with eating just plain, cooked beetroot? Then try this salad, flavoured with garlic and parsley - the original recipe uses sherry vinegar but you can replace it with apple cider vinegar for strict AIP. 

Fragrant Herb and Chicken Coconut Soup
Based on a Thai curry, this soup is fragrant and warming but contains no chillies (they're nightshades). Perfect for using up leftover roast chicken and quick to make, too. 


chicken coconut fragrant herb soup aip paleo
Fragrant Herb and Chicken Coconut Soup


Roasted Queen Squash with Sage
You tend to eat quite a bit of squash on the AIP, as it's starchy and not a nightshade veggie. Use this method with any squash, or with pumpkin. Perfect with roast chicken or meat patties. Incorporate the leftovers into breakfast.

Bacon-Wrapped Chimichurri-Stuffed Chicken Breast
You can cool any leftovers and eat this with salad for lunch the next day. Inspired by my trip to Argentina, it contains proper, traditional chimichurri sauce. 

Pork, Sweet Potato and Red Onion Hash
A quick, effortless meal - perfect for any time of the day. I wanted to recreate the flavour of my favourite sausages (pre-paleo) so I added some mace and sage leaves to the mixture. One of my favourite dinners, you can also try it with other types of mince like turkey or beef. 

Slow Cooked Crockpot Pulled Pork Cheeks in Guinness
Pork cheeks are a nutritious and cheap cut of meat - I've slow-cooked them here in the crockpot of a slow cooker for a few hours in Guinness. The alcohol burns off over the long cooking time, so although there's no alcohol in the AIP diet, most people will be able to tolerate this fine. 

Butternut Squash Fries
You do miss fries if you can't eat white potatoes - but it just means you start trying to make them with other veggies. And these butternut squash fries are lovely, especially with a roast chicken alongside. 

Breakfast Pork and Leek Burgers
Not just for breakfast - eat them whenever you like, even once they're cooled down as picnic/packed lunch food. I love them because they echo the flavours of one of my favourite conventional breakfast sausages. Flavoured with pork mince, chopped leeks and a pinch of mace. Beautiful.

This is a recipe for the next stages of your auto immune protocol diet, not for the elimination phase. It contains seed and nightshade-based spices so you can make this dish if you find you've introduced them back into your diet and they haven't affected you. I've included it here though as it has lots of natural fat from the coconut, vitamins A, C and fibre from the butternut and lots of soothing fresh coriander (cilantro to my American friends). 


paleo aip lamb biryani

This recipe uses cauliflower for the rice and an AIP-friendly spice blend from the Feed Me Rachel blog. A great way of using up leftover roasted lamb, too. 

Persian Watercress, Strawberry, Chicken and Bacon Salad
Sweet, salty, crunchy and soft. So good for lunch or a light dinner - you can also make it as a packed lunch and take with you when you're out and about. 

Autoimmune Paleo Meatloaf
A meatloaf recipe that complies with the AIP - no egg and no other binders - just onions, minced beef and herbs. Oh, and some bacon. (Don't forget the bacon). 

12-hour crockpot (slow cooker) chicken broth
Broth is healing and restoring and you'll eat (and drink) lots of it on the auto immune protocol. This slow-cooker recipe takes the effort out of it, and the long cooking time means that you get all the goodness from the bones, too. 

Autoimmune Paleo Argentine Puchero
This adaptation of the traditional Argentine stew uses sweet potatoes in place of the white potatoes, along with butternut squash and cabbage. It's made with beef shin - a full-flavoured, tender, slow-cook cut of beef. 

Autoimmune Courgette 'Bolognese'
What do you do when you have a Bolognese pasta craving and you're on the autoimmune protocol? Well, you make this. It has a rich, 'no-mato' sauce as a base and uses lamb mince, bacon and courgette (zucchini) ribbons for the 'pasta'. Finished with a scattering of fresh basil leaves for sweetness. 

Autoimmune Paleo Meatballs
No egg, no breadcrumbs - no banned spices or herbs. Turns out they're not necessary for cracking good meatballs. These AIP meatballs are great - just serve them with a no-mato sauce. 

Thai-Inspired Turkey Meatball Curry
Coconut milk, fragrant lemongrass, coriander leaf and turmeric all combine here to make a soothing, creamy curry. Probably my favourite dinner. Ever. 

Argentine Pollo Provenzal
I ate this in Argentina - roasted chicken portions with garlic, lemon and parsley - gorgeous. 

Tuna and Basil Cucumber Bites
A quick lunch, appetiser or party food - just tuna, avocado, basil and lemon on a cucumber slice. Easy peasy.

Pork Liver and Bacon Pâté
Organ meats are fantastically good for you - and a great way to incorporate them in your diet is in a tasty pâté. I usually eat this either as a snack or for breakfast, with a quick salad and some gherkins. 

29 AIP BBQ and Grilling Tips
I love barbecues, because it's one of the sure-fire ways I know I can actually eat AIP with no compromises. Here's a roundup I made of 29 ideas and tips for keeping your barbecue AIP. 

AIP Meattzza con Palmitos
The AIP take on a pizza - minced beef topped with basil leaves, sliced palm hearts, no-mato sauce and olives. Perfect. 


Craving potato fries but can't because they're nightshades? Then don't worry. Make these. They're crisp on the outside and achingly tender and fluffy on the inside. They also go especially well with lamb.

The good old British Sunday Roast. Lamb with mint sauce. Except the stuff you buy in jars has quite a bit of sugar in it. Here's my AIP-compliant version. 

This is a fantastic recipe for a date, or just during the summer months. Roasting the prawns keeps them super-succulent - and will give you a good dose of nutritious things like zinc and omega-3 fatty acids. 

Barbecued Poussins
Flavoured with lemon, parsley and garlic, these little tiny chickens are wonderful grilled on the barbecue. Reading this in the depths of winter? Then marinade and roast 'em in the oven. 

Turkey, Bacon, Fig and Raspberry Salad with Pomegranate Molasses Dressing
Pomegranate molasses is one of the natural sweeteners we can have on AIP - and it has a sharp tartness as well as a super-sweetness at the same time. It works brilliantly for dressings, and its sharp, fruity flavour works well with bacon. What's not to love? 




Desserts:

Quick Bramley 'Apple Pie' Pudding with Cold Coconut Cream
Cooked apples are easy on the digestion and I've added just a hint of cinnamon and a little honey for sweetness. They pair really well with whipped coconut cream, and remind me of the flavours of an apple pie. 


coconut cream and berries vanilla

How to Make Whipped Coconut Cream
A dairy-free alternative to whipped cream, this is great with any fruits or berries. And it's simple to make. 

You don't need to go without pancakes on AIP - these are ideal as a sweet treat and fully AIP compliant - but make them in moderation just because of the natural sugars in the fruit and in the drizzle of maple syrup that's served alongside. 

I've used vanilla to flavour these lollies - packed with nutrients from the raspberries and good fats from the coconut cream. I believe that although vanilla is classed as a seed and therefore not allowed on AIP - many people can tolerate vanilla extract. You could always omit the vanilla if you wanted to. 

Coconut, Strawberry and Vanilla Ice Cream
Completely dairy-free and refined sugar-free: AIP ice cream. 


aip paleo vegan dairy free strawberry and vanilla ice cream

Blueberry Cream Cups
A coconut and blueberry kind of mousse topped with whipped coconut cream and warm blueberries and their dark juices. Need I really say more? 

Roasted Cherry Ice Cream Sundae
Yep, it's AIP compliant - and roasting the cherries intensifies the flavour. A winner for a special occasion. 

AIP Strawberries and Cream Milkshake
This works either as a drink, smoothie or a sort of dessert. You get that same flavour you'd get with a conventional strawberries and cream milkshake - but this one's made from real strawberries and coconut milk. My kids love it. 


Looking for more of my AIP compliant recipes? Then check out my book, which has over 30 recipes that are all AIP compliant - such as AIP fudge bars, Slow-Roasted Pork Belly with Rosemary and Sea Salt, and AIP 'ice cream'. It's called Simple Autoimmune Paleo Comfort Food and it's available on the Amazon Kindle store, worldwide. 


Resources for the Auto Immune Protocol: 
These are links to blogs that I've found really helpful, if you're new to the AIP then these are a good place to start:

The Paleo Mom - written by Sarah Ballantyne, this blog deals with some of the science behind the paleo diet and the auto-immune protocol. Many of the recipes are straight paleo, but there are some that are AIP friendly too. A great read if you want to understand what's actually going on in your body and why certain foods can trigger auto immune disease flare-ups. Sarah has a degree in medical biophysics and has written two books.  

Auto Immune Paleo - written by Mickey Trescott, this blog is all about AIP. Mickey has published an ebook, but she's also campaigning to get her book published in print, too. The book, The Auto Immune Paleo Cookbook, has many recipes that are AIP-friendly, including a cheesecake-style dessert! 

Eileen at Phoenix Helix also runs a weekly AIP Recipe Roundtable where bloggers link up AIP-Friendly recipes - a great place for inspiration. If you're beginning to think food on the auto immune protocol is boring, this will give you lots of new ideas. 

Have you used diet to manage your auto immune disease? How are you getting on? And do you fancy trying any of these recipes? 

Note: Always check with your doctor before starting any diet.

1 comment:

  1. Hi Jo. Hi. I just started a weekly Paleo AIP Recipe Roundtable through my blog, and I would love it if you linked up your recipes that meet the protocol. I’m trying to expand resources for the AIP community. Here’s the link to the first one:

    http://www.phoenixhelix.com/2013/10/30/paleo-aip-recipe-roundtable-1/

    Happy Halloween!



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