The AIP Diet: A Delicious Adventure!

 

If you are struggling with an autoimmune disease, it can be really helpful to temporarily eliminate all potential immune-triggering foods.  Most of us (myself included) with an AI diagnosis have leaky gut issues and food sensitivities, so figuring out which foods may be exacerbating inflammation or worsening your condition is an important piece of the puzzle.  Food is medicine, but we want to make sure we are eating the right food for our bodies!  Following the AIP (Autoimmune Protocol) diet may offer relief from symptoms and give us valuable information as to how diet can help heal us.  It is a modified version of the Paleo Diet, which is a diet that is beneficial and healthy for most humans! Although the diet may seem restrictive at first, remember that it is meant to be temporary.  The goal is, after a period of elimination, to reintroduce the foods that you miss and love slowly—one at a time—to help determine true food sensitivities.  If you have a reaction or your symptoms return, you may want to eliminate that food for another few months and try again.

 

 

How do I do this?

 

For some, 3 months on the AIP diet will make a difference in symptoms, for others it may take longer.  I recommend at least 2-3 months before reintroductions. Follow the recommended reintroduction schedule in this packet, if possible. When you reintroduce a food—for example, egg yolks—you want to give it at least 3 or 4 days before reintroducing anything else.  Eat egg yolks (however you want to prepare them) for breakfast 3 days in a row.  Listen to your body and record any symptoms you experience.  If you feel good, egg yolks might not be a problem for you and your condition.  Next, black pepper--For 3 or 4 days, sprinkle black pepper on as much of your food as possible and record how you feel.  It takes a little discipline, but the goal here is to heal the leaky gut and bring our bodies back into healthy balance so that we can enjoy all foods in moderation when we want them.  Diet is only one piece of the lifestyle puzzle when it comes to calming AI conditions, but it’s an important one!

 

Paleo Foods 

  • Fish
  • Meat
  • All vegetables and fruit
  • Nuts
  • Seeds
  • Eggs
  • Healthy Fats and Oils

 

Paleo Foods to Avoid

 

  • Grains
  • Legumes
  • Soy
  • Refined Sugars
  • Dairy
  • Refined, Processed Foods
  • Processed Oils

 

AIP Foods

  • Fish
  • Meat
  • Vegetables excluding Nightshades
  • Fruits
  • Healthy Fats and Oils

 

AIP Foods to Avoid

 

  • Grains
  • Legumes
  • Soy
  • Refined Sugars
  • Dairy
  • Refined, Processed Foods
  • Processed Oils
  • Nightshades
  • Eggs
  • Nuts (including nut oils and butters
  • Seeds (including seed oils, butters, spices)
  • Berry-based spices (i.e. black pepper)
  • Cocoa
  • Alcohol
  • Coffee

   

AIP Pantry Staples

 

  • Arrowroot Flour
  • Avocado Oil
  • Carob Powder
  • Coconut Aminos
  • Coconut Butter
  • Coconut Cream
  • Coconut Flour
  • Coconut Oil
  • Coconut Milk
  • Collagen
  • Evaporated Cane Juice
  • Fish Sauce
  • Gelatin
  • Mace
  • Maple Syrup
  • Nutritional Yeast
  • Palm Shortening
  • Raw Honey
  • Sea salt
  • Tapioca Starch (Flour)
  • Vanilla Extract

 

 

AIP Reintroduction Schedule

 

Stage 1

 

  • Egg yolks
  • Berry-based spices (i.e. black pepper)
  • Seed-based spices (i.e. cumin)
  • Podded legumes (i.e. green beans & snow peas)
  • Seed and nut oils (i.e. sesame oil)
  • Grass-fed ghee

Stage 2

 

  • Egg whites
  • Cocoa
  • Grass-fed butter
  • Seeds and nuts (except pistachios and cashews)
  • Alcohol in small amounts

Stage 3

 

  • Pistachios and cashews
  • Coffee
  • Grass-fed cream and fermented dairy (i.e. yogurt)
  • Mild nightshades (i.e. paprika, eggplant and sweet peppers)

Stage 4

 

  • Other grass-fed dairy products
  • Other nightshades (i.e. white potatoes, chili peppers, and tomatoes)
  • Other legumes
  • White rice and other gluten-free grains
  • Alcohol in moderate amounts

Tropical Green Smoothie

 

  • ½ cup coconut water
  • 1 T. coconut oil
  • 1 T. collagen
  • 1 cup frozen pineapple
  • 1 frozen banana
  • 1 big handful fresh baby spinach
  • ¼ lime, unpeeled or peeled

Creamy Carob Smoothie

 

  • 1 cup crushed ice
  • ½ cup coconut milk
  • ½ medium avocado, peeled and seeded
  • 1 frozen banana
  • 1 T. collagen
  • 2 T. honey
  • 1 T. carob powder

AIP Asian Lettuce Wraps

 

Ingredients:

  • 2 cooked chicken breasts, chopped
  • 2 T. avocado oil
  • 1/4 cup coconut aminos
  • 2 T. honey
  • 2 cloves garlic, minced
  • 2 T. apple cider vinegar
  • ½ t. sea salt
  • 1.5 cups minced mushrooms
  • 1 5-ounce can water chestnuts, rinsed and drained
  • 1/3 cup chopped green onions
  • 8 iceberg lettuce leaves
  • 1 package kelp noodles (optional for topping)

Procedure:

1. Place the chicken in a skillet with the avocado oil and coconut aminos and sauté for a few minutes.
2. Add the honey, garlic, vinegar, and salt.  Stir to coat the chicken.  Add the mushrooms, water chestnuts, and green onion and stir-fry for 3-4 minutes, until the mushrooms are soft.  Simmer over medium-high heat until the liquid has evaporated, about 10-12 more minutes, stirring occasionally to prevent burning.
3. Spoon the filling onto the lettuce leaves and eat taco-style.  Serve with kelp noodles if desired.

 

Maple Glazed Salmon

 

Ingredients:

  • 4 skinless wild salmon fillets (I buy them frozen at Target)
  • 2 T. 100% pure maple syrup
  • 1 T. coconut aminos (see product guide)
  • 1 clove garlic, pressed or minced
  • juice of ½ a lemon

Procedure:

1. Preheat the oven to 400 degrees.  Place salmon on a sheet pan lined with parchment paper.  Season fillets with salt and pepper and roast for 10 minutes.
2. In a small bowl, mix together the mustard, syrup, lemon juice and garlic.
3. After the salmon has roasted for 10 minutes, brush the mixture on the salmon fillets and return to the oven for 5 minutes or until cooked through.

    Lemon-Dill Salmon with Roasted Asparagus

     

    Ingredients:

    • 4 8-oz salmon fillets
    • 1 T. avocado oil
    • 1 T. lemon juice
    • 1 t. dried dill
    • sea salt
    • 1 pound fresh asparagus, trimmed
    • 2 T. avocado oil
    • sea salt

    Procedure:

    1. Preheat the oven to 425, positioning one rack in the third of the oven closest to the heat source.  Line two baking sheets with parchment paper.
    2. Arrange the salmon fillets on one baking sheet.  Drizzle the salmon with the oil and lemon juice.  Sprinkle evenly with the dill and season with the salt to taste.  Set aside.
    3. Arrange the asparagus in a single layer on the second baking sheet.  Pour the oil over the asparagus and toss to evenly coat.  Salt to taste.
    Place both baking sheets on the same rack for 10 minutes, until the salmon flakes easily and the asparagus is fork tender.

      Roasted Chicken & Vegetable Soup

       

      Ingredients:

      • 2 T. avocado oil
      • ½ head green cabbage, coarsely chopped
      • 4 medium carrots, sliced
      • 1 medium onion, coarsely chopped
      • 1 zucchini, quartered and sliced
      • 1 clove garlic, minced
      • 1 t. dried thyme
      • 1 t. sea salt
      • 2-3 cups shredded cooked chicken
      • 4 cups bone broth
      • ½ cup coconut milk (optional)

      Procedure:

        1. In a large pot, heath the avocado oil over medium-high heat.  Add the cabbage, carrots, onion, zucchini, garlic, thyme, and salt.  Saute for 10 minutes, stirring occasionally, until browned.
        2. Add the chicken and broth and bring to a boil.  Reduce the heat to low and simmer for 10-20 minutes.

          Turkey Zucchini Poppers (adapted from onelovelylife.com)

           

          Ingredients:

          • 1 lb. ground turkey or chicken
          • 2 c. grated zucchini (leave peel on)
          • 2-3 green onions, sliced
          • 3-4 Tbsp cilantro, minced
          • 1 clove garlic
          • 1 tsp salt
          • avocado oil for cooking

          Procedure:

          1. Preheat the oven to 400 degrees, and line a baking sheet with foil or parchment paper.
          2. In a large bowl, mix together all ingredients (I use gloved hands) until well-combined and evenly distributed.  Form the mixture into balls, place on the lined baking sheet, and brush each ball with avocado oil.  Bake for 20-25 minutes, until cooked through.  Optional:  turn on the broiler for the last 3 minutes of cooking for extra browning. 
          3. Serve with your favorite AIP dip or dressing!

           

          Salted Caramel Ice Cream

           

          Ingredients:

          • ½ cup maple syrup
          • 1/3 cup coconut butter
          • ½ t. salt
          • 2 cans full-fat coconut milk

          Procedure:

          1. Heat all of the ingredients in a saucepan. 
          2. Whisk (or blend in a blender if you want) until smooth in the pan. 
          3. Put in an ice cream maker for 20 minutes or so.