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All Posts by Louise Hendon

AIP Bread Rolls Recipe [Paleo, Keto, Egg-Free, Nut-Free]

Louise Hendon | October 5

If you’re on an AIP diet or a ketogenic diet, then having good bread is tough! So if you’re looking for a low carbohydrate egg-free, nut-free, and dairy-free bread recipe that’s AIP and Ketogenic, then this AIP bread rolls recipe is what you’re looking for!

Because this recipe uses a gelatin egg instead of a regular egg to hold the coconut flour together, you will find that it has a different texture to regular bread. The coconut flour also makes the bread a bit denser and drier, so enjoy it with some extra coconut oil or with some ghee (if you’re ok with ghee in your diet).
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41 AIP Crockpot Recipes [Autoimmune-Friendly, Nut-Free, Nightshade-Free, Egg-Free, Paleo]

Louise Hendon | August 19

When you’re sticking to an AIP diet (Paleo autoimmune protocol), you want to spend your time and energy healing your body rather than cooking all day long. That’s why the crockpot (slow cooker) is an essential device! In fact, if you’re cooking for the entire family, then we suggest you get two slow cookers so you cook multiple dishes at the same time!

If you already have a crockpot, then these AIP crockpot recipes will help you save time in the kitchen. Many of the recipes are just throw into the pot and leave until dinner time recipes, but we’ve also got AIP crockpot desserts and veggie side dishes too. So check out the table of contents below and jump straight to whatever dish you want to get started with today.
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62 Healing AIP Smoothie Recipes [Autoimmune-Friendly, Paleo]

Louise Hendon | August 1

Breakfast is one of the toughest meals on any diet because you want something quick and easy but also delicious and filling to start your day. Luckily smoothies fit that bill perfectly. That’s why we’ve put together this list of 65 AIP smoothie recipes to help you heal your body but also enjoy your food.

If you’re not familiar with the AIP diet, then AIP stands for Paleo Autoimmune Protocol and you can read more about that diet here. So, there are no dairy ingredients, eggs, nuts or seeds, or any nightshades in these recipes.

Quick Note about Vanilla on AIP

One of the gray area ingredients for the AIP diet is vanilla. While vanilla beans are ok for most people, store-bought vanilla extract typically contains alcohol as well as other ingredients. The general advice is that if you’re cooking (i.e. heating) the vanilla extract, then you’ll be burning off most of the alcohol so it shouldn’t be a problem. However, if you’re using vanilla extract in a recipe that isn’t heated, then you should use alcohol-free vanilla extract instead. Since that’s hard to find, we suggest either omitting the vanilla, using a tiny bit of the seeds scrapped from the inside of a vanilla pod or else try this pure vanilla powder.

If you’re concerned about reacting to vanilla in any way, then for these AIP smoothie recipes, you can omit vanilla when it’s called for in the recipe. It will change the flavor though.

Quick Note about Fruits on AIP

While fruits are allowed on the AIP diet, it’s best not to overeat them. Smoothies can be easy to gorge yourself on as they have lots of natural sweetness and honey or maple syrup is often added to them as well. Just be aware of how much fruit you’re consuming each day, and try to limit it.

Download This Entire List of AIP Smoothie Recipes

Click the green button below to get this entire list of AIP smoothie recipes emailed to you so you can access the PDF and click to go to any of the recipes at any time.

Click Here To Get This Entire List of AIP Smoothie Recipes Emailed To You!

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AIP (Autoimmune Paleo) Pantry List [+ Download PDF To Take Shopping]

Louise Hendon | March 23

It’s not easy to start the AIP (autoimmune paleo) protocol. Various foods like bread, cereal, nuts, seeds, tomatoes, eggs are all of a sudden off the list of foods you can eat, and you’re left wondering what on earth you can still eat!

So, we’ve created this handy guide to help you navigate the AIP diet and heal your body as quickly as possible.

You can also download this list as a printable PDF to stick on your fridge or to take with you when you go shopping.

Items in parenthetical are typically harder to find and not often used in most recipes. If you live somewhere where those items are easier to find and you want to give them a try, then by all means purchase them. Where applicable, items are linked so that you can purchase them on Amazon.com or elsewhere online.

Click To Download This Entire AIP Pantry List

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A Simple Guide To The Paleo Autoimmune Protocol – Book Review

Louise Hendon | February 2

Book Title:

A Simple Guide to the Paleo Autoimmune Protocol
Click here to purchase the book.

Book Author:

Eileen Laird

Overview of Book:

It’s as the title of the book suggests, this is an easy-to-read guide to surviving the Paleo Autoimmune Protocol. Eileen has written a great book filled with helpful advice on how to get started, tips on how to snack, how to vacation, what foods to eat, what foods to avoid and more.

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AIP Dessert Recipes [Egg-Free, Nut-Free, Dairy-Free, Gluten-Free, Paleo]

Louise Hendon | December 13

I know how tough being on the autoimmune protocol (AIP) can be, so hopefully this giant list of AIP Dessert Recipes will make life a bit easier for you!

I know some of you also have coconut allergies or you’re just tired of eating too many coconut products to replace everything else, so there’s a dedicated list of coconut-free AIP dessert recipes as well below.

I’ve worked really hard to ensure everything is 100% AIP-compliant, but my eyes were going dizzy trying to check through so many ingredient lists, so if there are any errors then please send us an email at [email protected] to let us know. Thanks!

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The Ultimate AIP (Autoimmune Protocol) Food List

Louise Hendon | December 4

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

 

VEGETABLES

Pretty much all vegetables except nightshades are good on AIP. Just remember that grains like corn, wheat, and rice are NOT vegetables.

Acorn Squash

Artichoke Hearts

Artichokes

Arugula (Rocket)

Asparagus

Avocado

Beet Top

Beets

Bok Choy

Broccoli

Brussels Sprouts

Butternut Squash

Cabbage

Carrots

Cassava

Cauliflower

Celery

Chinese Cabbage

Chicory

Collard Greens

Cucumber

Dandelion

Endive

Fennel

Fiddleheads

Green Onions

Jerusalem Artichokes

Jicama

Kale

Kohlrabi

Leeks

Lettuce

Mushrooms (All Kinds)

Mustard Greens

Okra

Onions

Parsley

Parsnips

Pumpkin

Radicchio

Radish

Rapini

Romaine Lettuce

Rutabaga

Seaweed (All Sea Vegetables, but avoiding Algae (including chlorella and spirulina)*)

Spaghetti Squash

Spinach

Squash

Sweet Potato

Swiss Chard

Taro

Turnips

Turnip Greens

Watercress

Yellow Crookneck

Squash

Yellow Squash

Yam

Zucchini

LEGUMES

Almost all legumes are off limits, but green beans and peas are actually still in seed form and fine to eat generally (Sarah Ballantyne states to avoid them initially).

* indicates that the food is not allowed on Sarah Ballantyne’s version of AIP

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

 

FRUITS

(Limit to 2-5 portions per day for Sarah Ballantyne’s version)

Most fruits are different than they were a million years ago, but some are healthier than others. Here are the best:

Blackberry

Blueberry

Coconut

Cranberry

Raspberry

Olive

Avocado

Here are some other fruits to consider:

Apples

Apricot

Bananas

Cantaloupe

Cherries

Dates

Figs

Grapefruit

Grapes

Guava

Honeydew

Melon

Kiwi

Lemon

Lime

Lychee

Mango

Nectarines

Oranges

Papaya

Passion Fruit

Peaches

Pears

Persimmon

Pineapple

Plums

Pomegranates

Rhubarb

Star Fruit

Strawberry

Tangerine

Watermelon

NOTE: Cape Gooseberries, Garden Huckleberries, and GojiBerries are Nightshades and are on the Not Allowed Food List for AIP.

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

 

MEATS

Every meat is good, but the quality makes a difference. Buy grass-fed, wild, and pastured when applicable and possible. Check out US Wellness Meat if you want high-quality meat delivered to your door –https://healingautoimmune.com/us-wellness-meats

Alligator

Bear

Beef

Bison

Chicken

Deer

Duck

Elk

Goat

Goose

Kangaroo

Lamb

Moose

Pheasant

Pork

Quail

Rabbit

Reindeer

Sheep

Snake

Turkey

Veal

Wild Boar

Wild Turkey

ORGAN MEATS/OFFAL

There is no other category of food that is as nutritious as organ meats. Eat any of the following from pretty much any animal:

Heart

Liver

Kidney

Bone Marrow

Tongue

Tripe

Blood

Skin

Rinds

Brain

Sweetbreads

Tail

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

 

FISH AND SEAFOOD

Fish is highly nutritious, but buy wild-caught fish whenever possible. And, apart from organ meats, shellfish is the most nutrient-dense food you can eat. Check out Vital Choice (https://healingautoimmune.com /buyvitalchoice) and Seabear https://amzn.to/2KA1obW) for wild-caught fish delivered to your door!

Anchovies

Bass

Cod

Eel

Haddock

Halibut

Mackerel

Mahi Mahi

Orange Roughy

Perch

Red Snapper

Rockfish

Salmon

Sardines

Tilapia

Tuna

Sole

Grouper

Turbot

Trout

Shark

Abalone

Clams

Crab

Lobster

Mussels

Oysters

Shrimp

Scallops

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

 

COOKING OILS

Pay particular attention to the oils that you cook in. These can make a huge difference in your overall health.

Avocado Oil

Grass fed Ghee or Clarified Butter (Sarah Ballantyne states that it should be initially avoided with the possible exception of cultured grass-fed ghee)

Coconut Oil

Lard

Tallow

Olive Oil

Macadamia Oil (Sarah Ballantyne states that it’s in the “gray area” -depends if you have sensitivities)

Walnut Oil (Sarah Ballantyne states that it’s in the “gray area” -depends if you have sensitivities)

Palm Oil (but not palm kernel oil)

Duck Fat

Truffle Oil

Red Palm Oil

Bacon Fat

Leaf Lard

Pan Drippings

Salo

Schmaltz

Strutto

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

 

HERBS AND SPICES

Lemon balm

Basil Leaves

Bay Leaves

Chamomile

Chervil

Chives

Cilantro

Cinnamon

Cloves

Dill Weed

Garlic

Ginger

Horseradish

Lavender

Mace

Marjoram

Onion powder/flakes

Oregano

Parsley

Peppermint

Rosemary

Saffron

Sage

Salt

Savory

Spearmint

Tarragon

Thyme

Turmeric (requires some caution)

Lemongrass

Lime Leaves

Wasabi

FRUITS AND BERRIES THAT ARE USED AS SPICES

(Sarah Ballantyne recommends eliminating these initially)

Allspice

Star Anise

Caraway

Cardamom

Juniper

Black Pepper

White Pepper

Green Peppercorn

Pink Peppercorn

Vanilla Bean (including vanilla extract!)

Sumac

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

 

FERMENTED AND OTHER FOODS

FERMENTED FOODS

Note – check that any pre-made foods contain AIP-compliant ingredients)

Water kefir

Coconut kefir

Coconut yogurt

Fermented sauerkraut

Kombucha (make sure you buy or make ones with live cultures and without additives or extra sugar, and if following Sarah Ballantyne’s version, to buy ones without thickeners)

OTHER

Anchovies

Cocoa (or 100% chocolate) (not permitted on Sarah Ballantyne’s version)

Coffee (not permitted on Sarah Ballantyne’s version)

Tea (herbal, green, black)

Gluten-Free Alcohol (not permitted for drinking on Sarah Ballantyne’s version – ok to use in cooking if it’s cooked off)

Vinegars (including apple cider, coconut water vinegar, red wine, white wine, balsamic)

Coconut aminos

Fish Sauce

Capers

Organic Jams and Chutneys

Gelatin

Coconut Water

Coconut Milk Kefir

Coconut Milk (no emulsifiers)

Beet and Other Vegetable Kvass

Kombucha

Green Juices

Agar Agar

Arrowroot powder

Baking Soda

Carob Powder

Coconut Butter

Coconut Cream

Green Banana Flour

Cream of Tartar

Kuzu Starch

Plantain Flour

Water Chestnut Flour

paleo autoimmune protocol food list https://healingautoimmune.com/aip-food-list #paleo #aip #autoimmune

FOODS NOT ALLOWED ON AIP

 

SWEETENERS, VEGETABLE AND SEED OILS

Sugar

Honey**

Coconut Sugar

High Fructose Corn Syrup

Maple Syrup**

Artificial Sweeteners

Agave

Maltodextrin

Corn Syrup

Molasses**

Pomegranate Molasses**

Date Sugar**

Rice Syrup

Any Soda

Any Candy

Stevia

Coconut Sugar

Corn oil

Canola oil

Vegetable oil

Soybean oil

Shortening

Sunflower oil

Safflower oil

Cottonseed oil

Grapeseed oil

Peanut oil

Margarine

Palm kernel oil

**May be allowed in moderation under Sarah Ballantyne’s version.

FOODS NOT ALLOWED ON AIP

 

GRAINS, NUTS AND SEEDS

Wheat

Barley

Corn

Millet

Oats

Rice

Rye

Sorghum

Spelt

Pasta

Bread

Crackers

Cookies

Waffles

Pancakes

Pizza

Rice Cakes

Quinoa (even though it’s not technically a grain)

Almonds

Brazil Nuts

Hazelnuts

Macadamias

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Walnuts

Chestnuts

SPICES THAT ARE SEEDS

Anise Seed

Annatto Seed

Black Caraway

Celery Seed

Coriander Seed

Cumin

Dill Seed

Fennel Seed

Fenugreek

Mustard Seed

Nutmeg

Poppy Seed

Sesame Seed

FOODS NOT ALLOWED ON AIP

 

DAIRY, LEGUMES, AND NIGHTSHADES

DAIRY

Milk

Ice Cream

Frozen Yogurt

Yogurt

Cream

Sour Cream

Dairy Kefir

LEGUMES

Garbanzo Beans

Black Beans

Kidney Beans

Mung Beans

Lima Beans

Chickpeas

Black-Eyed Peas

Lentils

Snow Peas

Sugar Snap Peas

Peanuts

Soybeans

Tofu

Soymilk

White Beans

Pinto Beans

Fava Beans

Red Beans

NIGHTSHADES

Ashwagandha

Capsicums

Potatoes

Tomatoes

Tomatillos

Peppers (of any kind)

Cocona

Garden Huckleberries

Kutjera

Naranjillas

Pepinos

Pimentos

Tamarillos

Eggplants/aubergines

Goji berries

Cape Gooseberries

Cayenne pepper

Paprika spice

Chili powder

Red Pepper Flakes

Chili Pepper Flakes

Curry spice powder

Garam Masala spice

Most spice blends

Paleo ketchup

Curry Powder

Red Pepper

Chinese Five-Spice Powder

Steak Seasoning

Paleo and AIP Chicken Salad Recipe With Grapes, Apple, and Celery

Louise Hendon | April 4

I’ve always loved chicken salad recipes – you can make a large batch and store them easily in the fridge. And they’re great as a quick snack, a side dish, or even an entire meal if you’re hungry!

But most chicken salad recipes involve mayo (recipe here), which is not only a hassle to make on a Paleo diet but also isn’t AIP-friendly if you have autoimmune issues (read more about AIP here and get the AIP Food List here).

And onto this AIP chicken salad recipe…

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List of Nightshades Foods and Why You Might Want To Avoid Them

Louise Hendon | February 4

What are nightshades?
When I hear the word nightshade, my first thought is generally that it’s poisonous (since deadly nightshade, also known as atropa belladonna, is often mentioned as a poison in the mystery books I used to read as a child).

But, nightshades (also known as Solanaceae) encompasses a whole family of flowering plants that includes many very popular fruits and vegetables that you probably eat daily.

(There’s a whole section below on why you might want to avoid nightshades for health reasons as well so keep on reading!)  

And if you want the whole list of nightshades foods emailed to you, just on the green button below.

The Most Common Nightshades

Some of the most popular nightshades are potatoes, tomatoes, bell peppers, and chili peppers. But because various spices and spice mixes are made from chili peppers, nightshades can be found in a whole host of processed foods!

Download Our List of Nightshades (It’s Free!)

Here’s a more complete list of nightshades that you might be eating (some of them may be rare in the US):
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Creamy AIP Mango Chicken Salad Recipe with Coconut Caesar Dressing

Louise Hendon | January 20

I love creating simple AIP salads – they’re nourishing for your body and don’t take an age to prepare. And that makes them perfect for when you’re on the Paleo autoimmune protocol (AIP).

This autoimmune-friendly recipe is one such example. The juicy sweet mango pieces add a tropical flavor to this salad. And what the creamy coconut caesar dressing is the perfect complement.

Enjoy this on a summer’s day for an easy and relaxing lunch that’s fully AIP-compliant. And of course, it’s also great for anyone one the Paleo diet.

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Easy No-Mayo Coleslaw Recipe (AIP and Paleo)

Louise Hendon | November 15

Coleslaw is really easy to make and a great side dish!

One of the main issues of enjoying Paleo coleslaw is the mayo in coleslaw (most store-bought mayo uses canola oil). Of course you can make your own Paleo mayo (recipe here), but it’s sometimes too much of a hassle or you may be on the Paleo Autoimmune Protocol (AIP) and can’t eat eggs.

That’s when this easy no-mayo coleslaw recipe comes in handy.

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Reintroducing Foods on the Paleo Autoimmune Protocol – Book Review

Louise Hendon | October 28

Book Title:

Reintroducing Foods on the Paleo Autoimmune Protocol
Click here to purchase this book.

Book Author(s):

Eileen Laird

Overview of Book:

Reintroducing Foods is a guidebook for anyone who has used the Paleo diet to help treat or reverse autoimmune disease. The author provides an overview, advice on what to reintroduce and when, suggestions for dealing with the process and then a host of recipes for getting back to a more complete and healthy eating lifestyle.
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AIP Coffee – Review of Roasted Chicory Root Coffee

Louise Hendon | August 21

One of the questions I get asked the most about the autoimmune Paleo protocol (AIP) is what can I drink if I can’t have coffee?

Coffee has become so entrenched in our habits that we’ve become addicted not only to the daily dose of caffeine it offers us but also to that aromatic smell that wakes our senses every morning. So, what do you do if you’re starting AIP and have to forgo coffee for 30-60 days if not longer?

A reader emailed me about chicory root coffee a while back, but I didn’t see it for sale until a few weeks ago. So, I decided to give this naturally non-caffeinated AIP-compliant “coffee” substitute a try.

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