AIP 101 Guide
Heal Your Body and Regain Your Energy by Starting the Smart Way.

All Posts by Louise

59 Healing AIP Smoothie Recipes [Autoimmune-Friendly, Paleo]

Louise | September 15

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. So, there are no dairy ingredients, eggs, nuts or seeds, or any nightshades in these recipes.
Continue reading

AIP Dairy Substitutes for Cheese, Yogurt, Milk, and Ice Cream

Louise | September 6

Getting used to a dairy-free diet can be tough, especially when you have to also avoid so many other foods on AIP.

The food industry makes it even more difficult, as there are hardly any prepared foods that are AIP-friendly.

And then online recipes and cookbooks aren’t much help (unless you buy AIP-specific cookbooks like our’s here).

That’s why we’ve created this list of dairy substitutes. So you can still enjoy some of your favorite recipes – dairy-free and AIP-compliant.

Please note: as always, even if an ingredient is AIP-compliant, if you’re sensitive to it, please avoid it.

AIP Ingredient Swaps for Dairy Products #aip

Why do you have to avoid dairy on AIP?

While dairy (especially in the raw and fermented forms) can be highly nourishing, it can also be problematic for many people with autoimmune conditions.

In particular, most forms of dairy we eat today is highly processed. Pasteurization destroys the beneficial bacteria and enzymes found in raw dairy that would help us to digest it.

Preservatives are sometimes added to dairy products give them a longer shelf life, and the steroid hormones found in dairy may even increase cancer risk. (1, 2)

These aren’t things you want in your body when you’re trying to heal from an autoimmune illness.

Plus, many people with autoimmune issues have sensitivities to the lactose or casein in dairy products. (3)

Dr. Amy Myers, MD is an advocate for reversing autoimmunity with diet and lifestyle. According to Myers, “Gluten and dairy are at the top of my list of foods you should never eat, especially if you have an autoimmune disease.”

In many cases, you might not think you have those sensitivities even if you do. That’s why it’s very important to avoid all dairy products for at least 30 days and then try introducing them one at a time.

AIP Ingredient Swaps for butter

1. Coconut oil (we like this brand)

The best substitute for butter or ghee on the Paleo autoimmune protocol is coconut oil.

It’s also creamy and reacts in a similar way. It’s great for baked goods or sautéing meats and vegetables.

In some baked recipes, you may be able to use coconut butter (also called coconut manna). Note that coconut butter contains coconut oil as well as dried coconut bits so it doesn’t work well as a cooking oil, but it’s a great substitute for nut butters.

2. Lard

Lard, or pig fat, is another great option instead of butter or ghee. Use it in cooking sautés or baking savory dishes as it does have a slightly “meaty” flavor.

AIP Swaps for milk/cream

Since nut milks, rice milk and soy milk are all out on the Paleo autoimmune protocol, coconut milk and coconut cream are the best substitutes for traditional dairy milk.

The best option is to make your own coconut milk (try this recipe here) as most of the prepackaged brands use guar gum or another non-AIP thickener to create a creamier milk.

Recently I’m seeing more brands that don’t contain funky additives, like this one here. The ingredients are just organic coconut and purified water.

To get coconut cream, just let the canned coconut milk settle for a day. Then carefully open the can and scoop out the coconut cream from the top of the can. The bottom water can be thrown away.

AIP Swaps for cheese

While the most popular types of dairy-free cheese are made from nuts (like cashews), which aren’t allowed on AIP, there are AIP-cheese options…

1. Nutritional yeast

Nutritional yeast is an inactive yeast that looks like yellow ground flakes and tastes cheesy. It’s been popular in vegan cuisine as a cheese-alternative for years, and it’s also AIP-compliant.

As with everything that comes packaged, be sure you check the ingredients and choose a brand that doesn’t have other unwanted ingredients.

Recipes to try that use nutritional yeast:

AIP Ingredient Swaps For Dairy Products

2. Butternut “Cheese”

This AIP cheese recipe uses butternut squash, tapioca flour, nutritional yeast, gelatin, and avocado oil to create a cheese texture, color, as well as flavor.

3. Zucchini “Cheese”

Don’t have butternut squash or want a lower carb option for cheese? Check out this recipe using zucchini.

4. Cauliflower “Cheese”

This recipe uses cauliflower to create a white-colored sliceable dairy-free cheese. Omit the black pepper to make it AIP-friendly.

And this recipe produces a beautiful golden yellow cauliflower AIP cheese (colored using turmeric).

Cauliflower is also super versatile so you can also use it to create a cheesy dip like this recipe here (which is flavored using nutritional yeast).

AIP Swaps for yogurt

The main alternative to regular yogurt on the autoimmune protocol is coconut yogurt.

While many stores in the US and in Europe have started selling coconut yogurt, it’s often loaded with non-AIP ingredients (like guar gum). So the best option is to make your own.

Check out our recipe for it here: Instant Pot Coconut Yogurt Recipe.

Instant Pot Coconut Yogurt Recipe [Paleo, Keto, AIP] #paleo #keto #aip -

AIP Swaps for ice cream

It’s possible to eat ice cream while on AIP…it just involves making the ice cream using coconut cream instead of the traditional cream/milk and egg yolks.

AIP Ingredient Swaps For Dairy Products

Take a look at our roundup of 21 Divine AIP Ice Cream Recipes To Enjoy All Summer Long. You’ll have plenty of ice cream ideas to try.

36 Easy AIP Recipes That Won’t Stress You Out

Louise | August 29

I love to cook, but there are days I don’t want to spend hours in the kitchen. But folks often assume that, because I’m on AIP, I have to spend hours in the kitchen making special meals. They couldn’t be more wrong!

Over the years, I’ve collected a number of easy and AIP-friendly recipes that take me minutes to prepare, whether it’s a five-minute flatbread or a three-ingredient side dish.

With this list of 36 recipes, you won’t be stuck all day in the kitchen. No matter if it’s breakfast, lunch, or dinner, these are tried-and-true tasty recipes that won’t eat up half your day with cooking.

And just because they’re easy doesn’t mean these recipes are boring! How about delicious coconut flour waffles? Or garlic and lemon wilted chard? Each of these recipes let fantastic ingredients shine through with their elegant simplicity, all while letting you get on with your day!
Continue reading

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

Louise | August 14

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.

Read on for a comprehensive list of nightshades, and to find out why you might want to avoid nightshades to protect or revitalize your health.

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!
Here’s a more complete list of nightshades that you might be eating (though some of them may be rare in the US):

  • Ashwagandha
  • Bush Tomatoes (native to Australia)
  • Cape Gooseberries (or ground cherries, different from regular cherries)
  • Capsicums
  • Cayenne pepper
  • Chili Pepper Flakes
  • Chili powder
  • Chinese Five-Spice Powder
  • Cocona
  • Curry Powder
  • Curry spice powder
  • Eggplants/aubergines
  • Garam Masala spice – because it contains peppers
  • Garden Huckleberries (different from regular huckleberries)
  • Goji berries
  • Hot Sauce
  • Ketchup (and BBQ Sauce) – because they contain tomatoes
  • Kutjera
  • Most spice blends – because they contain peppers
  • Naranjillas
  • Paprika spice
  • Pepinos
  • Peppers (including bell peppers, sweet peppers, chili peppers, jalapeños)
  • Pimentos
  • Potatoes (does not include sweet potatoes or yams)
  • Red Pepper
  • Red Pepper Flakes
  • Steak Seasoning
  • Tamarillos
  • Tomatillos
  • Tomatoes

Continue reading

45 AIP Pork Recipes Worth Their Bacon!

Louise | August 13

Sticky ribs dripping with honey. Pork chops covered in apples. Pulled pork stuffed with sage. Do I have your attention yet? Pork is so much more than the “other” white meat- it’s so versatile and easy to make, you can have it for breakfast, lunch, and dinner every day of the week!

To celebrate all things pig, we’ve put together a list of our favorite AIP-friendly pork recipes. Whether you’re in the mood for a lazy weekend morning full of pork and maple breakfast sausages or you’re looking forward to slow-cooked pulled pork flavored with molasses and garlic, this list is sure to satisfy any pork cravings.

We’ve even put in a few snack recipes, like chicken, bacon, and apple mini meatloaves, so you can get an AIP-friendly pork fix any time of day!

Continue reading

AIP Emerald Soup Recipe

Louise | July 30

During the hottest weeks of summer, I don’t even turn on my oven or stove. It is simply too hot to cook and no one wants to eat hot food in that kind of weather anyways. It is times like this when recipes like our AIP emerald soup really shine. This refreshing green soup is served cold, perfect for a hot summer day. It is packed with fresh and flavorful ingredients from herbs and leafy greens, to melon and avocado. It has a little bit of everything. Except nightshades of course! That’s right, not only does this soup not need to be cooked, it is also AIP-friendly. It’s a summer slam dunk!

Continue reading

AIP German Sausage Buddha Bowl Recipe

Louise | July 29

It is easy to fall into a lunch rut. Whether it is eating the same thing every day or only bring leftovers from the night before, lunch tends to get the short end of the stick when it comes to meal planning. My trick to keeping it fresh around lunchtime is to collect recipes with a short prep time and a shorter ingredient list. Enter this AIP German sausage Buddha bowl. It has 6 ingredients, plus salt to taste and takes 20 minutes or less from start to finish. Plus, it has great flavor and it isn’t the same old salad I make everyday with one ingredient swapped out. So if you’re looking to take your lunch to a new place, why not look to Europe for inspiration!

Continue reading

AIP Savoy Sauerkraut Recipe

Louise | July 29

Condiments can make or break a meal. This is especially true when you are on AIP, and your spice rack is restricted. The right condiment can make a bland dish just right and turn a good meal into a great meal. But most readymade condiments are full of sugar, nightshades, and preservatives. Not ingredients you want in your kitchen. But don’t worry! We have got your back with our AIP savoy sauerkraut. This sauerkraut recipe uses only two ingredients but the flavor boost is off the charts! Enjoy it on salads, as a side dish with meat, or sprinkled on top of soup for a tangy twist.

Continue reading

AIP Smoked Salmon Ceviche Recipe

Louise | July 23

Imagine it’s summer and you’re sitting on a tropical beach, on a beautiful island. What would you be eating? How about this AIP smoked salmon ceviche? This recipe is as simple as it is delicious. With only four ingredients, every component of this dish has a chance to shine. Too often, tropical inspired food uses inflammatory hot peppers, but this ceviche skips the nightshades and the spice. Instead, it relies on bright lime juice and cilantro to provide the flavor, which creamy avocado and tender smoked salmon form the backbone of the dish. This is a great way to try a new dish without a hassle or any ingredients you need to avoid. It’s summer in your bowl!

Continue reading

buy viagra for men buy viagra for sale