Eating more kale is an inexpensive way to incorporate various nutrients in your diet. It is a super versatile ingredient that can be used in all kinds of dishes!
On this list of anti-inflammatory kale recipes you’ll find kale smoothies, kale salads, breakfast dishes with kale, soups and stews – you name it! And all of these recipes are AIP-friendly so you won’t have to worry about ruining your diet.
Kale is one of the most nutrient-dense foods you can find. There are plenty of health benefits you get from eating kale on a regular basis – here are a few, for starters:
– vitamin A is great for your skin and immunity
– vitamin C can help prevent and treat the common cold
– vitamin K is good for your bones (combined with the calcium in kale it helps prevent osteoporosis)
– manganese helps control the level of sugar in your blood
– iron boosts your hemoglobin formation (which is important especially for women)
– kale includes omega-3 fats so it has anti-inflammatory effects
There are so many ways to cook kale that it’s practically impossible to get bored of it! Boiling kale will diminish some of its nutrients, but you’ll still get plenty of vitamins. However, if you’d like to make sure you get the most health benefits, you can try microwaving, stir-frying or steaming your kale.
Our list of AIP kale recipes includes something for every meal – I bet you can’t wait to try:
AIP Kale snacks recipes – Crunchy and flavorful kale chips are a great anti-inflammatory alternative to your old, unhealthy movie night snacks.
AIP Kale breakfast recipes – Smoothies, breakfast skillets, kale hash… Such tasty ways to start your day!
AIP Kale dinner recipes – You can’t beat an AIP-friendly, comforting kale casserole!
AIP Kale lunch recipes – Why not try a delicious and nutritious AIP kale salad for your next lunch?
In 1998 I was diagnosed with Hashimoto’s Disease, and later with Pernicious anemia and Addison’s disease.
Seventeen years of mismanagement in my treatment by mainstream doctors resulted in my being extremely unwell and barely functioning. I was so sick and tired I literally could not function. I was at times incapacitated and could not even get out of bed.
I had severe pain in my legs and body, and I could hardly sleep at all – it was all taking its toll on me. Mentally, emotionally and physically I was falling apart. It was so bad at times I really thought my husband (Stephen) and son would be better off if I just left one way or another. I was that bad!
All this pain and grief came at a very high cost. Stephen had to be absent from work sometimes to look after our son and me. Eventually, he was forced to quit his wonderful career to stay home and look after us.
This left me absolutely devastated, as the financial burden was just the straw that broke the camel’s back. At that stage; I was seriously considering some desperate things.
In 2014 I was going through one of the worst flares of my illness. I believe major changes and stressors in my life brought this on.
I relentlessly researched trying to find the key to what I was missing to help me regain some normalcy and enjoyment in my life. I researched for thousands of hours and spent thousands of dollars trying numerous supplements and treatments.
One day my research brought me to Dr. Terry Wahls’ TED talk about Minding your Mitochondria; this was my light bulb moment!! It clicked; this could be the key I had spent so many years searching for!!
I became obsessed. I read everything I could about the Autoimmune Protocol and Paleo, and I figured, in my haze of brain fog I had nothing to change but the way I ate! I decided, with what I was dealing with that it was better for me to go full AIP straight out of the gate!
I had a small advantage in that I am quite an experienced cook, and for the most part could adapt and substitute recipes to Australian produce and the available products, and convert lots of my recipes to the AIP.
Yes, I absolutely stuck to elimination phase strictly because I knew how sick I was and that I would only be setting all my hard work back by cheating. I wanted to set myself up for success, not failure. I knew that if I cheated on the elimination phase it could potentially set off another flare and at the time I was so sick I was willing to do anything to feel well again, so adhering to the protocol fully was essential to me.
I had also read about the biggest mistakes people make when going AIP. Rushing the elimination or cheating whilst in the elimination phase were some of the biggest reasons people had failed at AIP. Failure wasn’t an option anymore – I was determined, despite how debilitated I was physically, emotionally and mentally.
I didn’t really feel any results for about 6 months as my body was so inflamed after almost 20 years of autoimmunity. I knew it was going to take a substantial amount of time for my body to start to calm down. During this time, for the first time in my life, I learned how to really listen to my body and to have self-love and compassion for my body, after surviving this.
The first few weeks were the hardest, especially considering there were zero recourses with Australian lifestyle and seasonal produce in mind. We eat very differently from the US, and the majority of AIP recipes are from there.
I stared the reintro process after 6 months on the elimination phase, which is much longer than recommended – however it is what I felt was right for my body. At the time I wanted to give my whole mind, body and spirit as much love, compassion and space to calm and heal as I could.
I knew that AIP isn’t meant to be a forever way of living, yet I was also quite nervous about starting the process, as I know many are. It’s like I was afraid of undoing all my hard work, but I knew I wouldn’t succeed if I didn’t give it a go.
The first foods I brought back in were seed spices, which I was really keen for. I was really missing a proper chai and pepper! I had no issues with them and then moved onto egg yolk. That was ok, but whites were an issue for a while until I discovered that I was ok with them cooked in something – not just by themselves. This made me very happy because we all miss our eggs on AIP. They are just so versatile and baking is so much easier!!
After nearly 3 years I have been able to add back in just about everything on a infrequent/rotational basis. I feel it’s really important to our overall long-term healing success to be able to bring back in as many eliminated foods as possible. We need them for their wide range of nutrients and diversity of the microbiome – and above all, having optimal enjoyment from our food and lifestyle.
My goal when I started AIP was to put all my conditions into remission, no matter what I had to sacrifice. After being on the protocol for several months the thing I actually noticed first was that my skin got better. I had struggled with acne all my life and was extremely self conscious about my face. I began to notice my skin wasn’t as sensitive and oily. The hormonal breakouts had all but disappeared and the dry cracked skin on my feet was healing.
So for me, it was great to finally have clear skin and to be confident for the first time in my life – to not have to use heavy, full makeup to hide behind.
Sixteen months after starting AIP I discovered I had a hidden co-infection, Candidiasis, in my gut. This is where Candida (a form of yeast) actually becomes overgrown. It took a great deal of further hard work and more sacrifice to heal. I eliminated all sugar, stopped drinking Kombucha and water kefir and all other yeasts and used a combination of herbs and supplements to address it.
Once the Candidiasis was cleared up I got the results I had been working so hard for, “you are in remission!” After being on AIP and then a modified paleo diet for so long I really thought I wasn’t going to one of the “lucky” ones. After finding out that I had in fact achieved remission it actually took the best part of a year for me to fully appreciate and accept my recovery.
AIP has given me the foundation to successfully manage my conditions for life. I am beyond grateful for the knowledge I now have.
Here are the links to a couple of my favorite AIP recipes, which you can find on my site.
The biggest tip for anyone considering AIP would be to just simply do it! I got to such a bad place and I had literally tried EVERYTHING. I had spent tens of thousands on supplements and all sorts of therapies, specialists – you name it. I figured I had nothing to lose except to change the way I eat.
Yes, I had a huge emotional attachment to the foods I was giving up, especially nightshades, as I am of European descent and love them, but I had to change the way I felt about the food I was eating. I switched from focusing on the foods I couldn’t have that were harming me, to the foods that were healing me.
Another pitfall I encountered was not initially taking a holistic approach by also addressing my emotional, mental and spiritual health. AIP isn’t just about the food. Making sure you are healing all aspects of your health is essential to overall healing. Also remember that AIP isn’t meant to last forever. In the meantime, you’ll be amazed at how well you can adapt and actually enjoy this lifestyle.
You know, those mornings when you wake up extra sore and achy? Maybe the weather’s changed or you overdid it a bit or you’re just having a flare-up.
Those are the days when you need a little bit more TLC. When your body could use some extra support.
And even though AIP removes inflammatory foods from your diet, you can take that one step further and add an anti-inflammatory spice to your meals!
I’m talking about Turmeric.
This distinctive, golden-yellow spice has a pungent, almost mustard-like smell, and has been used for thousands of years to ease digestive distress, heal skin conditions, and more.
Turmeric is a power anti-inflammatory and is commonly used today to help treat arthritis, joint pain, and many other conditions.
And since inflammation plays a role in nearly every major Western illness and autoimmune disease, Turmeric helps treat those illnesses at the source of the problem.
So on those days when you’re feeling particularly achy…when the weather turns or you have a flare up…try one of these 34 delicious Turmeric recipes!
Snacks can be a lifesaver between meals, whether you’re in need of an energy boost or just a quick nibble of something sweet.
But if you’re not careful, snacks can a black hole of nutrition, full of processed food that will leave you queasy and unsatisfied. Not to worry! You can the savior of snacks with this easy AIP-friendly list.
Chock full of chip and dip recipes, from delicious plantain crackers to super easy guacamole, this list is great for sweet and savory bites to help keep you full throughout the day. Each and every recipe is AIP-friendly, so you can snack happy!
From luscious muffin tops to two-bite morsels, muffins can be a decadent breakfast treat or a travel-friendly meal on the go.
And just because you’re avoiding eggs or wheat flour or nuts on AIP doesn’t mean you have to miss out on muffins! That’s why I’ve put together a list of 27 of my favorite AIP muffin recipes.
Whether you’re looking for a classic cranberry and orange muffin, perfect for a weekend brunch, or a more savory morsel, like muffins stuffed with bacon and herbs, this AIP-friendly list will have you crazy for muffins!
Steak gets all dressed up with this simple, speedy and scrumptious meal. The sweet potato side dish adds a lovely sweetness to complement the umami-packed steak.
Getting used to a dairy-free diet can be tough, especially when you have to also avoid so many other ingredients on AIP.
Supermarkets make it really hard for you as there’s hardly any prepared food that’s AIP-friendly.
And even online recipes and cookbooks aren’t on your side (unless you buy AIP-specific cookbooks like our one here).
That’s why we’ve created this list of AIP dairy product swaps…
So you can still enjoy some of your favorite recipes…dairy-free and AIP-compliant.
Please note: as with anything on AIP, even if an ingredient is AIP-compliant, if you’re sensitive to it, please avoid it still.
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. That means the enzymes dairy contains to help us digest it are gone. And the nutrients in them are often not accessible to us (especially in the form of low-fat dairy products).
Plus, many people with autoimmune issues have sensitivities to the lactose or casein in dairy products.
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 on AIP for at least 30 days and then try introducing them one at a time.
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 AIP baked goods or sauteing meats and vegetables.
In some baked recipes, you may be able to use coconut butter (also called coconut manna) instead of butter or ghee. 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.
Lard is another great option instead of butter or ghee. Use it in cooking sautes or baking savory dishes as it does have a slightly porky flavor.
Since nut-milks as well as rice-milk and soy-milk are all out on the Paleo autoimmune protocol, coconut milk and coconut cream are the best substitutes for AIP 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.
The only brand I’ve seen that doesn’t add thickeners is this one here. The ingredients are just organic coconut and purified water.
To get coconut cream, just let the canned coconut milk settle in the fridge or somewhere cool 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.
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 in a packet, be sure you check the ingredients and choose a brand that doesn’t have other non-AIP ingredients.
2. Butternut “Cheese”
This first 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”
And this last option uses cauliflower to create a white-colored sliceable dairy-free, AIP cheese.
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).
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
It’s possible to eat ice cream on AIP still…and it just involves making the ice cream using coconut cream instead of the traditional cream/milk and egg yolks.
Take a look at our roundup of 22 Divine AIP Ice Cream Recipes To Enjoy All Summer Long. You’ll have plenty of AIP ice cream ideas to try.
Even though you are following a strict eating plan, I think it is important that you occasionally have a welcome treat but without breaking the rules too much!
So I bring you my list of AIP Cakes to cover any eventuality from birthdays and celebrations to quick and easy mug cakes for when you need something sweet or have a chocolate craving. I’ve also included some recipes that are baby-friendly so you will never be stuck for an idea.
Just remember that sweet treats are easy to overeat, so look on them as a special occasional indulgence and not a daily requirement!
Delicious aromatic dishes…
There’s a reason Thai food is a firm favorite with so many people.
And you can still eat Thai-inspired recipes on AIP (Paleo autoimmune protocol).
Even if you’re in the elimination phase of AIP, you are not condemned to suffer through boring, bland dishes for days on end.
Try these spicy warming Thai-inspired AIP soups – which make simple aromatic main courses:
If you’re ever feeling under the weather, these soups are a great restorative option.
Or these AIP Thai dishes which are filling but light – thanks to the fresh flavors of basil, lime and lemongrass:
If you’re looking for a Thai-inspired side dish to pair with these, try making Cilantro-Lime Cauliflower Rice.
And if you fancy a sweet Thai AIP dessert with a twist?
They’re best eaten hot and fresh out of the pan.
Browse through the full list of recipes here or download it for later by clicking on the green button below.
Traditionally, homemade soup was vegetable-based with perhaps pasta or rice which is great, but I am all in favor of trying new ideas. So here I have listed 26 AIP Scrumptious Soup Recipes to help you experiment with your cooking.
There are some thick and hearty dishes like my favorite, the Broccoli and Bacon Soup, or you could go wild and try a chilled soup! Not sure? Just imagine a refreshing bowl of Mint and Avocado Chilled Soup as a wonderful light lunch on a hot summer’s day!
Soup can also be a great way of getting kids to eat more vegetables, as some of them, mine included, can be a bit reluctant when it comes to greens!
As a child, I only remember having beef on special occasions as it was expensive, but nowadays we have access to cheaper cuts, so whether you are on a budget or lavishing your friends at a dinner party, this list of AIP beef recipes will come in handy.
I’ve covered loads of occasions, suggesting dishes like the Thai Beef Lettuce Wraps for a light lunch, right down to the impressive Steak Salad with Peaches for a celebration dinner.
I’ve also included stir-fry recipes for those of you who need something quick and easy after a hard day at work, so don’t be put off thinking these dishes take ages – some of them take minutes!
Pasta is something I miss on AIP, and you probably do too. No more spaghetti bolognese or macaroni and cheese or carbonara.
But it doesn’t mean you have to give up all pasta recipes…with a bit of creativity and a lot of searching, we’ve come up with these 22 AIP pasta recipes.
With favorites like chicken noodle soup to alfredo with caramelized leeks and bacon, these AIP pasta recipes will put a smile on your face at dinner time.
There are several ingenious ways to make pasta autoimmune-friendly – like using these ingredients instead of wheat:
Being a follower of AIP probably means you have a diet-related health issue, so I am delighted to bring you this list of AIP Christmas Recipes so you won’t have to miss out during the festivities!
Christmas has become a time of indulgence and, thanks to these recipes, there is nothing to prevent you enjoying your food like everyone else, but making sure you keep yourself healthy at the same time.
Some of the recipes listed are not strictly AIP-friendly, so we’ve clearly explained what to avoid to make it fit with your way of eating.
It’s everyone’s go-to for takeout…
“Let’s get Chinese food tonight”
But when you’re on AIP (Paleo autoimmune protocol)?
Regular Chinese takeout isn’t an option –
It’s full of inflammation-causing ingredients… from soy sauce to tofu to peanuts to MSG.
As well as being cooked in hydrogenated vegetable oils, which are very bad for your health.
But, that doesn’t mean Chinese food is off the table though.
You can make your own with these Chinese-inspired AIP recipes.
There are satisfying autoimmune-friendly soups and dumplings:
Perfect for when you need something warm and nourishing at the end of a long day.
There are sweet-and-spicy sautés and stir-fries:
With flavors like zesty orange, fresh basil, warming ginger – and the salty umami taste of coconut aminos (the AIP substitute for soy or tamari sauce).
As well as varied and versatile vegetable side dishes:
They’re a tastebud-tingling way to get your five a day on AIP.