It's Aud

Maple BBQ Sauce

Audrey Wilkinson — Wed, 24 Feb 2021 22:55:22 +0000

BBQ Sauce is one of my favourites. I love the tangy, sweetness. When I went AIP I did not think BBQ sauce would still be possible because most commercial ones are tomato based. This one builds on a basic Nomato Sauce and yields a sweet and tangy sauce that is perfect for pulled pork, BBQ chicken or BBQ beef sandwiches.

You can add smoked salt to give this that little extra something.

*Nomato Sauce – the Nomato Sauce I use is from Stacey @ RealworldAIP: https://youtu.be/fsii2z627EM. The changes I made are as follows:

Added 1/2 medium onion chopped
I used 2 TBS dried basil instead of fresh
I used 2TBS ACV (Apple Cider Vinegar) instead of lemon juice
1 used 1/2 Cup sliced frozen beets (freezer section of standard grocery store)

You can make the Nomato sauce on the stovetop, or in the instant pot (high pressure 20 minutes).

This recipe is perfect for large batches and then freezing. I make a triple to quadruple batch and freeze it in mason jars for easy future dinners. I hope you enjoy it as much as we do.

Maple BBQ Sauce

Sweet Tangy Nightshade Free BBQ Sauce

Cuisine American

Keyword AIP, BBQ Sauce, Nightshade Free

Servings

Ingredients

1 Cup Nomato Sauce
3 TBS ACV (Apple Cider Vinegar)
1 TBS Coconut Oil
1 1/2 TBS Molases
1/2 Cup Maple Syrup
1 TBS Onion Powder
1/2 tsp Garlic Powder
1/2 tsp Salt

Instructions

Simmer all ingredients for 20 minutes. Stiring occasionally until mixture is thickened.
*Nomato Sauce adapted from RealworldAIP

Notes

Simmer all ingredients for 20 minutes. Stir occasionally until mixture is thickened.

Thai Chicken Salad

Audrey Wilkinson — Wed, 24 Feb 2021 22:53:50 +0000

I reno’d this recipe to help bring back creamy nut butter salad dressing to my table without the stuff that makes me sick.

Before I started the AIP diet I ate a very plant forward diet. I used to love Thai Salad with creamy nut based dressing. Yum! I love this salad because it is super filling even without the chicken so if you want a vegetarian or vegan option while on the AIP diet, or you just want more veggies in your life this is a great option. The inspiration for this recipe was High Carb Hannah’s take on the Cheesecake Factory Thai Chicken Salad recipe.

To make this recipe come together even faster you can substitute the Cabbage and Carrots for Coleslaw mix and for the chicken if you tolerate it you can use store bought roaster chicken (just be careful of ingredients that aren’t AIP friendly).

Print Recipe

Thai Chicken Salad

Cabbage Salad with Shredded Chicken and AIP creamy Thai "peanut" dressing

Course Main Course, Salad

Keyword AIP, Dairy Free, Gluten Free, Nut Free, Paleo

Servings

Ingredients

3/4 head Napa Cabbage Sliced thinly or shredded
1/4 head Purple Cabbage Sliced thinly or shredded
2 Large Carrots Shredded
1/2 Large Cucumber Diced
1 handful Parsley Minced
1 Lime Juiced
1/2 Cup Tigernut Butter
2 TBS Coconut Aminos
1/4 tsp Garlic Powder
1/4 tsp Ginger Powder
2 TBS Maple Syrup leave out if keto
1/4 Cup Water If needed to thin dressing
2 Cups Chicken Cooked and Shredded

Instructions

Toss veggies cabbage through parsley (or cabbage slaw) in large salad bowl.
Squeeze lime juice over veggies, toss well.
Blend Tigernut butter through Maple syrup until completely incorporated.
Add water if needed to thing the dressing to a pourable consistency.
Pour dressing over salad and toss to coat
Add chicken and mix thru.

Notes

Use Coleslaw Mix to replace Cabbage and Carrots for quicker dinner.
Use pre-cooked chicken. (You can prep shredded chicken in the Instant Pot and store in fridge for 4-5 days to use in this or other recipes throughout the week – alternately if you can tolerate store bought roaster chicken that works here as well).

Italian Chicken

Audrey Wilkinson — Wed, 24 Feb 2021 22:52:50 +0000

If you are looking for a super easy dinner or meal prep idea look no further this Italian Chicken is for you. This is one of the easiest recipe I make – it is the definition of “dump and go”. It is perfect in the instant pot but you can do it in a slow cooker as well. You can double or even triple this recipe easily and it freezes well.

There is one note on Italian Seasoning. Each brand seems to use a different mix of herbs and spices. Double check that yours is AIP friendly. If you can’t find an AIP Elimination Phase Compliant Italian Seasoning mix you can you easily make your own:

1 tsp Rosemary
1 TBS Oregano
2 tsp Basil
1 tsp Majoram
1 tsp Thyme
1 tsp Savory
1/2 tsp Sage

If that still seems challenging just sub the Italian seasoning in the dressing with:

1 TBS Oregano
1 tsp Basil, dried
2 tsp Parsley, dried

Italian Chicken

Quick and Easy Instant Pot Chicken

Course Main Course

Keyword AIP, Dairy Free, Gluten Free, Nightshade Free, Paleo

Servings

Ingredients

2 lbs Chicken Breast or Thigh Boneless, Skinless
1 Cup AIP Italian Dressing
1/2 Cup Water or Stock

Italian Dressing

1 Cup Avocado or Olive Oil
1/4 Cup Red Wine Vinegar
1 TBS Italian Seasoning
1/2 tsp Garlic Salt Optional see note*
1/2 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Dried Basil
1/2 tsp Salt
1/2 small Onion Rough chop

Instructions

Italian Dressing

Place all ingredients in wide mouthed mason jar. Use immersion blender to blend fully – or – Blend in blender until smooth. Taste for seasoning adjust to your liking.

Instant Pot Instructions

Place all ingredients in Instant Pot, Mix so the chicken is coated.
Seal and set to High Pressure 12 Minutes (17 if frozen).
Manually release pressure, shred chicken with forks.

Slow Cooker Instructions

Place all ingredients in Slow Cooker, Mix so the chicken is coated.
Place lid on Cook on High for 3-4 hours or Low for 8-10 hours.
Shred chicken with forks.

Bread (Coconut Free)

Audrey Wilkinson — Wed, 24 Feb 2021 22:51:10 +0000

For most people bread is a staple food that is hard to replace when transitioning to an AIP Elimination Phase Diet. It can be difficult to imagine life without bread. Luckily you don’t have to. This bread recipe is yeast risen and coconut free for those who have coconut intolerance. These baguettes are the closest thing to real bread I have eaten since starting AIP. This bread is really easy to make and is delicious. It freezes well if you want to batch cook it.

For the Baguette Pan: I purchased mine in Canada and the brand is Mrs. Anderson’s but there are a ton of different ones on Amazon.

Bread (Coconut Free)

Yeast Risen Coconut Free AIP Bread

Course Bread

Cuisine American

Keyword AIP, bread, Dairy Free, Gluten Free, Grain Free, Nightshade Free, Nut Free, Paleo, vegan

Servings

Equipment

1 Baguette Pan

Ingredients

1.5 Cups Cassava Flour I used Otto's for this recipe
1 Packet QuickRise Yeast 2 1/4 tsp
1 tsp Salt
3/4 Cup Hot water or boiling water See note below
3/4 Cup Applesauce
1 TBS Maple Syrup
1/4 Cup Avocado OIl

Instructions

Mix Flour, Yeast and Salt together set aside.
Mix Boiling Water, applesauce, syrup, oil together.
Add liquids to dry ingredients, mix with wooden spoon until incorporated.
Knead mixture until smooth dough forms (about 1 minute)
Shape into 2 baguettes for baguette pan or 4- 6 buns.
Cover set in warm place for 20 minutes to rise (it will rise some but not double in size)
Bake at 400F for 30-35 minutes (more if you make thicker buns) – Until at least 210F internal temp.
Remove from oven let cool completely.

Notes

Use boiling water if your syrup and applesauce are cold. You just need the water to be warm enough for the yeast but not so hot it will kill the yeast.

Gypsy Soup

Audrey Wilkinson — Wed, 24 Feb 2021 22:49:37 +0000

Mollie Katzen’s Moosewood Cookbook has been a staple recipe resource in my kitchen for many years. My absolute favourite soup is her “Gypsy Soup” recipe. I really love her unusual spice parings (i would never have thought cinnamon in soup would be delicious). Her version has several non elimination phase ingredients like chickpeas and tomatoes so I renovated the recipe to be AIP Elimination Phase Compliant. This soup is an easy, nutrient dense soup that is like a hug in a mug.

AIP “Gypsy Soup”

Recipe Reno for Molly Katzen's Gypsy Soup

Course Soup

Cuisine American

Keyword AIP, Dairy Free, Gluten Free, Paleo

Servings

Ingredients

2 TBS Avocado Oil
1 lb Ground Turkey Can use cut up chicken meat instead
2 Cups Chopped Onion
3 Cloves Garlic minced
1 Stalk Celery minced
2 Cups Sweet Potato Peeled and diced
1 tsp Salt
1 tsp Tumeric
1 tsp Basil
1 Dash Cinnamon
1 Bay Leaf
4 Cups Chicken Stock Can use Veggie stock or water
2 Cups Kale Finely chopped (Can use frozen)

Instructions

Brown turkey & onion in oil.
Add garlic and celery saute for 1-2 minutes.
Add sweet potato, spices and stock. Mix well . Cover and cook until potato is softened.
Add kale and cook until wilted.
Serve and Enjoy

Notes

It works best to add spices and the potatoes, mix well and let them cook for about 1 minutes before adding the stock. This lets the spices mellow and blend better. Also, the curcumin found in the turmeric, which has good anti-inflammatory and antioxidant effects, becomes more bio-available once turmeric is cooked.

Ham Breakfast Hash

Audrey Wilkinson — Wed, 24 Feb 2021 22:48:57 +0000

I often make “kitchen sink” hash’s (you throw in everything but the kitchen sink). It is a great way to use up leftovers or things that need to get cooked up in the fridge. This hash was easy to put together. You can use any vegetable mix you want. Honestly with Hash you can use any ingredients you want. You just want protein, fat and veggies. You can add starch like sweet potatoes too if you prefer.

Ham Breakfast Hash

Course Breakfast

Cuisine American

Servings

Ingredients

1/4 lb Candian Bacon or AIP Ham
2 Cups Mushrooms Chopped or Sliced
1.5 Cups Broccoli Bite Size Pieces
2 Cups Beet Greens Any Wilting green will work
1/2 tsp Salt
1-2 TBS Stock or water
1 TBS Lard or Bacon fat Can use Avocado Oil

Instructions

Brown Ham or bacon in oil/fat
Add mushrooms and saute 2 minutes
Add Broccoli and greens and stock, cook until greens wilted and broccoli fork tender.
Season with salt to taste, Serve and Enjoy.

Notes

Spinach, Kale, Chard or Coloured Greens all work well in place of the beet greens.

Salted Carob Fudge

Audrey Wilkinson — Wed, 24 Feb 2021 21:38:37 +0000

Most people think of fudge as a winter time treat but this fudge is great year round because it does not require an oven and is super fast to make. You don’t even need a candy thermometer. It is so rich it only takes a small piece to be satisfied.

For the Tigernut Butter in this recipe I use the recipe over at lichenpaleolovingaip.com.

One thing to note: if you don’t want to use coconut oil you can use avocado oil but it does take more oil and the texture of the tigernut butter is more crumbly rather than creamy.

Fudge

Rich and delicious Chocolate Fudge renovation

Course Dessert

Cuisine American

Keyword fudge

Servings

Ingredients

1 Cup Honey
2/3 Cup Roasted Carob Powder
1/2 Cup Coconut Oil melted
1 1/2 Cup Tigernut Butter
1 TBS Vanilla Gluten free
1/2 tsp Pink salt + More for sprinkling on top

Instructions

Combine honey, carob, oil & salt in a small saucepan over medium heat.
Bring to boil. Let mixture boil for 1 minute until a little grainy looking.
Turn off heat, add Tigernut butter and vanilla.
Stir and immediately remove from burner.
Keep stirring until the Tigernut butter is mixed well throughout but still really hot.
Pour into prepared 6 cup/1.5L/ 8×6 pan
Allow to cool, sprinkle salt over tops, cut and serve

Notes

You can also pour this mixture into molds for fun shapes.

Tuna Cakes

Audrey Wilkinson — Wed, 24 Feb 2021 21:33:11 +0000

These tuna cakes have been a staple pantry throw together dinner for many years. They are savoury and satisfying. The tuna cakes use easy to find pantry ingredients and require very little time commitment to make. They are great for batch cooking or just an easy throw together meal. For the AIP Mayo used in this recipe you can see a tutorial at: https://youtu.be/aAoSNtfkPqA

Tuna Cakes

Course Main Course

Cuisine American

Servings

Ingredients

4 Cans Tuna
1 Cup AIP Mayo
2 TBS Capers
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Herbemare
1/2 tsp Tumeric
1 TBS Nutritional Yeast
1/4-1/2 Cup Cassava Flour

Instructions

Mix Tuna and May together.
Mix in seasonings and 1/4 cup flour. Add more flour as needed to create a mixture that holds together well.

Frying

Add 1-2 TBS oil to heated cast skillet. Scoop tuna mixture into pan and flatten with back of spoon. Fry on each side 2-3 minutes until browned and firm to touch.

Baking

On Parchment Lined baking tray, place scoopfuls of tuna mixture and flatten with the back of a spoon.
Bake at 375F for 20-30 minutes flipping after 15 minutes (until firm).

Notes

These are great for batch cooking or meal prep. They reheat well in the microwave or toaster oven but are also good cold or at room temperature.

Loaf Bread

Audrey Wilkinson — Wed, 24 Feb 2021 21:26:28 +0000

Bread can be a hard thing to give up especially when you are transitioning to AIP. This is the first loaf bread I was able to successfully make on the AIP diet. It is soft and makes good sandwich bread but it is not great for toasting. It cooks like a quick bread and is not yeast risen (If you want more of a yeast risen bread check out my Bread 2.0 recipe.)

AIP Loaf Bread

AIP, Vegan Elimination Phase Loaf Bread

Course Bread

Cuisine American

Keyword AIP, bread, Gluten Free, Nut Free, vegan

Prep Time 10

Cook Time 1

Total Time 1 10

Servings

Calories 113kcal

Ingredients

1/2 Cup Coconut Flour
1 Cup Cassava Flour
2/3 Cup Tigernut Flour
3 tsp Baking Powder AIP
1/4 tsp Baking Soda
1 Cup Coconut Milk Light works best but can use full fat
1 Cup Water
1 TBS Apple Cider Vinegar (ACV)

Instructions

Mix all Dry ingredients together
Mix all Wet ingredients together
Pour wet into dry ingredients mix well
Place mixture in small parchment lined loaf pan (4.8 cup pyrex works perfectly)
Bake @ 350F for 1 hours until internal temp minimum 212F (start checking at 50 minutes).
Allow to cool a few minutes and then remove from pan and cool completely on a wire rack.
Cut, Eat, Enjoy

Nutrition