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AutoimmunePaleoDietmindd.org
Table of Contents Autoimmune Paleo Diet - Overview Shopping List - What to Include, What to Avoid Seven Day Meal Plan RecipesAIP SmoothieSlow Cooked Chicken & Sautéed VegetablesZucchini No-Tomato BolognaiseBaked Kale ChipsChicken SoupSardine saladAromatic Chicken CurryAIP GranolaBreakfast Patty & GreensShirataki (Konjac) Noodle Stir-FryPan Grilled Salmon & Green SaladVegetable Sticks & PestoRocket & Steak SaladCauliflower Fried RiceShepherd’s PieVegetable Sticks & Chicken Liver PateRainbow Bacon & Avocado SaladLarge Salad & Leftover MeatSalmon Skewers & TapenadeVegetable Sticks & Artichoke HummusAIP Smoothie #2Chicken Thighs & Blanched VegetablesShirataki Noodle with Basil PestoFrozen Blended CauliflowerButternut Pumpkin Breakfast SoupCoconut Chicken SaladTaco Mince on Mashed ButternutBacon Wrapped Asparagus
Autoimmune Paleo Diet OverviewThe Autoimmune Paleo (AIP) diet is derived from the Paleolithic diet.The Paleolithic diet, known today as the modern Paleo diet, originated from the ideas of a gastroenterologist in 1975, Dr. Walter Voegtlin. Later in 1985, Dr. Boyd Eaton wrote a scientific paper aboutPaleolithic nutrition, published in the New England Journal of Medicine. However, the diet has beenmade popular by Dr. Loren Cordain, founder of the Paleo Movement, in 2002.Gut Inflammation ReliefThe AIP diet is an elimination and reintroduction protocol which aims to reduce inflammation inthe gut, heal the gastrointestinal tract and in turn, reduce overall systemic inflammation. It is a diettargeted specifically at autoimmune diseases.Traits of the AIP DietThe AIP diet focuses on removing foods from the diet that people are commonly sensitive to, inorder to lower overall inflammation.The AIP diet is a version of the original Paleo diet which addresses underlying inflammation stemming from the gut. This can be a major driver of autoimmune disease. The AIP diet aims to bring thegut microbiota back into balance, whilst optimizing overall nutrient intake.Beyond the Traditional Paleo Diet for Autoimmune ConditionsThe traditional Paleo diet eliminates all grains and processed foods. It focuses on whole, nutrient-dense foods, such as fruit and vegetables, organic meats, eggs, and wild-caught fish. However,this is often not comprehensive enough for chronic autoimmune diseases, as not enough of theimmune triggers are removed.Because the AIP diet is utilized specifically for autoimmune diseases, it is almost always necessaryto employ additional modalities to treat the condition. Herbal and nutritional medicines may be prescribed alongside an autoimmune diet as a part of a protocol to treat you as a whole person, ratherthan just targeting the disease process in isolation.Not everyone must strictly avoid all the eliminated foods from the diet permanently, as not everyone with an autoimmune disease is sensitive to these foods.What conditions may benefit from the AIP diet?Many autoimmune conditions may benefit from the AIP diet, including: Hashimoto’s DiseaseRheumatoid ArthritisCoeliac DiseaseAdrenal fatigueRecurrent viral infections or low immunityPoly Cystic Ovarian Syndrome (PCOS)Multiple SclerosisSjogren’sType 1 DiabetesLupus (SLE)Read more.
Autoimmune Paleo Diet Shopping listFresh VegetablesIncludeAvoidLow carbohydrate, non starchy leafy greens should be eaten most: Artichoke Asparagus Avocado Beetroot Bok choy Broccoli Broccolini Brussels Sprouts Butternut pumpkin Cabbage Carrot Cauliflower Celery Chard Cucumber Daikon Radish Endive Fennel Garlic Spaghetti Squash Spinach Squash Sweet Potato Taro Turnip Zucchini Ginger Jerusalem Artichoke Jicama Kale Kohlrabi Leek Lettuce Lotus Root Mustard Greens Okra Olives Onions Parsnip Plantain Pumpkin Radicchio Radish Rhubarb SeaweedNightshades: Potatoes Tomatoes Capsicum Chili EggplantLegumes: Peanuts Black Beans Chickpeas Lentils Peas and green beansare precautionary foods.You may be able totolerate them.Fermented vegetables:Kimchi, sauerkraut CornMeat, Poultry, Fish, Eggs, DairyIncludeAvoidFresh meat, fish and poultry, ideally grass-fed, organic.Meat: Beef Chicken Duck Kangaroo Lamb Mutton Pork Rabbit Turkey VenisonSeafood: Anchovy Clams Crab Cod Crayfish Herring Lobster Mackerel Mahi Mahi Mussels Oysters Prawns Salmon Sardines Scallops Squid Trout Tuna SardinesOrgan meats: Liver, heart and kidneymindd.org Cured meats Deli meats Processed meats Pre-cooked meats
Autoimmune Paleo Diet Shopping listFats and OilsInclude Coconut oil Avocado Oil Extra Virgin olive oil Lard Duck Fat Beef tallow Sustainable palm oilAvoid Butter Margarine Ghee Plant oils (sunflower, peanut,canola)Herbs & SpicesInclude Basil Bay leaf Coriander leaf (fresh) Cinnamon Clove Garlic Horseradish Mace MintAvoid Rosemary Thyme Saffron Sage Turmeric Lavender Allspice Cayenne pepper Chili Paprika Capsicum Caraway Cardamom Curry powder Aniseed Celery seed Coriander seed Cumin seeds Fennel seeds Fenugreek Mustard seeds Nutmeg Poppy seeds Sesame seeds Star Anise SumacFruitIncludeAvoid Goji berries (nightshade)All fruit to be eaten in moderation, limit 2-3servings per day. Limit 1 cup of fresh juicedaily Apple Apricot Avocado Banana Blackberry Blueberry Cherry Coconut Cranberry Date Fig Grape Grapefruit Guava Kiwi Lemon Lime Mango Mandarin Nectarine Orange Pawpaw Peach Pear Persimmon Plantain Plum Pineapple Pomegranate Raspberry Strawberry Watermelonmindd.org
Autoimmune Paleo Diet Shopping listDrinksInclude Filtered water Herbal teas- e.g.rooibos (ensurethey don’t containherbs on the avoidlist above) Black teaAvoid Green Tea Yerba mate White tea Kefir Kombucha Coconut milk Alcohol Soft drinksPantry ItemsIncludeAvoid Gelatin Collagen Fish sauce Arrowroot starch Baking powder Non fortified Nutritional Yeast Apple cider vinegar Balsamic vinegar Coconut aminos Raw Honey Maple Syrup Molasses Rice wine vinegar White vinegar Braggs seasoningFlourInclude Arrowroot Cassava Coconut PlantainAvoid Tapioca Tigernut Wheat, rice, buckwheat and other gluten containing andgluten free floursmindd.org
Autoimmune Paleo DietMeal PlanDAY 1BreakfastAIP SmoothieLunchSlow CookedChicken & SautéedVegetablesThis is an example of what seven days on onan autoimmune paleo diet can look like. Notethat if you have specific intolerances or allergies that are included in the meal plan below,feel free to remove them. Use this as a guideand alter it according to your likes and dislikes.DinnerZucchini No-TomatoBolognaiseSnacksBaked Kale ChipsDAY 2DAY 3BreakfastBreakfast Patty &GreensBreakfastChicken SoupLunchLunchShirataki (Konjac)Noodle Stir-FrySardine saladDinnerDinnerAromatic Chicken CurryPan Grilled Salmon &Green SaladSnacksSnacksVegetable Sticks &PestoAIP GranolaDAY 4DAY 5BreakfastBreakfastRocket & Steak SaladRainbow Bacon &Avocado SaladLunchLunchLarge Salad &Leftover MeatCauliflower Fried RiceDinnerDinnerShepherd’s PieSalmon Skewers &TapenadeSnacksSnacksVegetable Sticks &Chicken Liver PateDAY 6Vegetable Sticks &Artichoke HummusDAY 7BreakfastAIP Smoothie #2LunchChicken Thighs &Blanched VegetablesDinnerShirataki Noodle withBasil PestoSnacksFrozen BlendedCauliflowermindd.orgBreakfastButternut PumpkinBreakfast SoupLunchCoconut ChickenSaladDinnerTaco Mince onMashed ButternutSnacksBacon WrappedAsparagus
DAY1Autoimmune Paleo Diet RecipesBreakfastIceAIP Smoothie500ml Coconut milk1 tsp Gelatin powder1 tbsp Collagen peptides4 Strawberries½ cup Frozen MangoBlend all ingredients and servePreparation time: 2 minutesCooking time: 2 minutesServes: 1LunchDinnerSlow Cooked Chicken & Sautéed Vegetables1 Whole Chicken6 cloves Garlic, crushed1 thumb Ginger, bruised1 liter Bone broth/stock1 bunch chopped Coriander leavesSalt and pepper1 bay leaf4 Shallots sliced thinly5 Spring onions sliced thinly1 carrot sliced thinly1 head broccoli chopped into florets2 tbsp coconut oilZucchini No-Tomato Bolognaise4 medium zucchini spiralised500g minced meat (turkey or beef)250g chopped organic liver1 onion diced1 bunch fresh basil chopped roughly5 cloves garlic minced1 grated carrot1 tsp oregano1 tsp thyme1 tbsp olive oil2 bay leavessalt and pepperIn a large crock pot, heat 1 tbsp coconut oil, andsauté shallots and ginger, when fragrant add allbut one clove of garlic, spring onion and coriander.Add bay leaf.Place chicken in the pot, cover with broth, turndown heat and cook for two hours.In a pan heat coconut oil, sauté 1 clove of garlic,add carrots and broccoli, season with salt andpepper, stir until cooked. Add a dash of water ifneeded.Preparation time: 10 minutesCooking time: 2 hoursServes: 4Boil some water in a saucepan, and blanch the zucchini strands.Heat olive oil, add onion, bay leaves and stir untilonion is translucent. Add garlic and stir, then addmeat and stir.Add carrot, dried oregano and thyme, then add basil,salt and pepper and turn heat down, cook down for35 minutes.Serve on top of spiralised zucchini with a greensalad.Green salad: mixed green leaves, cucumber, avocadoPreparation time: 10 minutesCooking time: 30minsServes: 4SnacksBaked Kale Chips1 bunch Kale, all leaves removed from stems andshredded into bite sixed pieces1 ½ tbsp Nutritional yeast2 tbsp Coconut oil (adjust as needed)1 tsp Apple Cider VinegarAdapted from recipe by Truth am-recipePreparation: 5 minutesCooking time: 5 minutesServes: 3-4In a blender put in 400g ice, add protein powder,greens powder, maca, tocotrienols, chicory root,and kefir starter. Add mint leaves or mint extract andstevia and finally flaxseed oil.Blend on high. Do not over blend, check texture untilit reaches an ice cream texture. Sprinkle cacao nibsand mix by hand.Pour into bowl/cup to serve.mindd.org
DAY2Autoimmune Paleo Diet RecipesBreakfastSeason with salt and pepper.Chicken Soup1 whole Chicken cut into piecesOR1 kg chicken drumsticks1 Onion quartered1 stick Celery chopped1 head Broccoli cut into small florets1 Carrot chopped1 thumb Ginger sliced5 cloves Garlic, crushed1 tbsp Coconut oilSalt and pepper2 l litres filtered waterPreparation time: 10 minutesCooking time: 1 hourServes: 4In a large crock pot, heat oil, add onion, celery, ginger,carrot, garlic and stir. When fragrant, add chicken andcover with water. Cook down for 1 hour. Before servingand whilst still hot, add broccoli florets to the pot, toblanch.LunchIn a bowl mix vinegar, olive oil, oregano, basil, cucumber and zucchini.Sardine SaladSardines in olive oil½ cup cauliflower florets½ cup chopped broccolini1 tbsp apple cider vinegar2 tbsp olive oil½ tsp Oregano½ bunch of Basil leaves chopped coarsely1 Cucumber, cubed½ Avocado, sliced1 small Zucchini, cubedPlace sardines, cauliflower, broccolini, and avocado ina bowl.Pour all contents from the dressing bowl over thesardines.Preparation time: 10 minutesCooking time: 20 minutesServes: 1Heat water in a saucepan, place broccolini and cauliflower in boiling water until tender. Remove and strain.DinnerAromatic Chicken Curry1 Onion, diced5 cloves garlic, minced4 Shallots1 tsp Cumin½ bunch coriander chopped1 tsp turmeric1 heaped tbsp coconut oil200g chicken, diced1 carrot, chopped½ head broccoli, chopped1 can bamboo shoots,1 zucchini, chopped1 can coconut milkHeat coconut oil, sauté garlic, onion, shallots, cumin,coriander, turmeric until fragrant. Add chicken, stiruntil brown, add coconut milk. Cook down for 25 mins,add all vegetables, turn off heat when vegetables arecooked.Grate or process 1 head of cauliflower until small andgrainy. Steam and set aside as rice.Preparation time: 15 minutesCooking time: 30 minutesServes: 2 Steamed cauliflower rice.mindd.org
DAY2Autoimmune Paleo Diet RecipesSnackAIP GranolaOrganic chopped dried fruit:2 Figs2 Apricot1 tbsp dried or frozen Cranberries1 tbsp dried or frozen Blueberries2 Prunes1 heaped tbsp Toasted Coconut coconut milkTo toast coconut:Head a pan, add coconut and stir until golden brownand fragrant. Do not burn.Place all ingredients in a bowl to serve.Preparation time: 5 minutesCooking time: 7 minutesServes: 1DAY3Autoimmune Paleo Diet RecipesBreakfastBreakfast Patty & Greens200g beef mince½ tsp salt½ tsp turmeric½ tsp coriander1 clove garlic, minced1 tbsp coconut oil½ avocado2 cos lettuce leaves shredded½ cup kale leaves shreddedMix meat, salt, turmeric, coriander, garlic in a bowl.Roll into two balls then flatten to make a patty.Heat oil in pan, cook patty on both sides until brown.Serve topped with greens and avocado.Preparation time: 10 minutesCooking time: 20 minutesServes: 1-2mindd.org
DAY3Autoimmune Paleo Diet RecipesLunchThen add the fish sauce and coriander. Stir and combine well.Add the noodles and stir for 30 seconds. Serve immediately and season to taste.Shirataki (Konjac) Noodle Stir-Fry250 g chicken stirfry strips2 spring onions – chopped2 cloves garlic – grated1 tsp fresh ginger – grated1 cup broccoli – small florets1 small bunch coriander – stems removed2 tbsp fish saucesalt & pepper250 g Shirataki noodles (“Slendier” pasta)Recipe adapted from: www.healingfoodscookbook.comPreparation time: 10 minutesCooking time: 15 minutesServes: 2On medium to high, heat the oil in a large pan, addingthe onions, garlic, ginger, and stirring until the onionshave softened. Add chicken.Add the rest of the vegetables, except the coriander and keep stirring until the chicken has cookedthrough.DinnerIn a pan heat 1 tbsp coconut oil and add broccoli andcauliflower, stir through minced garlic. Add a dash ofwater.Stir until vegetables are soft, remove and put on plate.In same pan heat remaining coconut oil, place salmonskin side down. Flip over after 5 mins and cookthrough until desired. Remove and place on plate.Pan Grilled Salmon Green Salad1 Salmon fillet2 Tbsp coconut oilSalt and pepper½ cup broccoli florets½ cup cauliflower florets2 garlic cloves, minced1 handful cos lettuce½ cucumber, cubed1 handful rocket½ avocadojuice of half a lemon1 tbsp olive oilMix all remaining raw vegetables in a bowl, top witholive oil and lemon juice.Preparation time: 10 minutesCooking time: 15 minutesServes: 1SnackVegetable Sticks & Pesto1 bunch of Basil or coriander1 generous drizzle of Olive oil1 clove Garlic½ Lemon juice1 tbsp Nutritional yeast½ tsp saltBlend all ingredients until smooth, add 1 tbsp of waterif required.Serve with chopped carrot, celery, cucumber andbroccoliPreparation time: 5 minutesCooking time: 5 minutesServes: 2mindd.org
DAY4Autoimmune Paleo Diet RecipesBreakfast.In a bowl mix rocket, cucumber, lemon juice, avocado,and olive oil. Serve on a plate.Rocket & Steak Salad1 Steak of your choice1 handful Rocket1 Cucumber cubed½ Avocado sliced¼ Lemon ( juice)1 tbsp Olive oil1 tbsp coconut oilSalt and pepperHeat coconut oil and cook steak to your liking, sliceand place on top of vegetables, season with salt andpepper.Preparation time: 10 minutesCooking time: 10 minutesServes: 1LunchCauliflower Fried Rice½ Head grated cauliflower100g Chicken1 cup chopped bok choy2 cloved garlic½ thumb Ginger½ diced Onion½ chili Chili2 tbsp Coconut AminosSaute onion, ginger, chili, add chicken, garlic, and thencauliflower, and finally bok choy and coconut aminos.Preparation time: 15 minutesCooking time: 10 minutesServes: 1-2Dinnercarrot mixture and the bay leaf and gently simmer for45 minutes. Set aside to cool.Prepare the cauliflower by removing the hard stemsand retaining the florets. In a saucepan cook the cauliflower with 1 cup of water and the lid on for around15 minutes until it has softened. Drain and place into afood processor with the beans. Process until smooth.Add the olive oil, coconut cream and salt & pepper.The mash should be firm, so add the oil and coconutcream gradually to make sure it doesn’t get too soft.Preheat the oven to 180 C Lightly grease a 2.5 ltr ovenproof dish. Spoon the meat filling into the dish andspread the mash over the top. Bake for 30 minutes oruntil the top has become golden brown and the fillingbegins to bubble.Shepherd’s Pie3 tbsp olive oil2 onions – finely chopped5 cloves garlic – minced2 carrots – peeled and chopped750 g beef mince250 g organic chopped liver2 tbsp coconut flour1 ½ cups gluten free beef stock1 tsp fresh thyme – stem removed1 tbsp fresh parsley – chopped¼ tsp ground cinnamon1 bay leaf400 g/14 oz cauliflower75ml olive oil1 tbsp coconut creamsalt & pepper to tastePlace oil into a large saucepan with the onions, garlicand carrots and cook over medium heat for around 10minutes until the carrots have softened. Set aside.Place a little more oil into the pan and add the minceand liver, and cook, separating any clumps, until themeat has changed colour. Sprinkle in the coconut flour,stir and cook for a minute.Then add the stock, the herbs and spices and bring toboil. Turn down the heat to simmer and add the onion/Recipe adapted from:www.healingfoodscookbook.comPreparation time:10 minutesCooking time: 1 hourServes: 4Minced beef Chopped liver Carrot ZucchiniBay leaf Garlic Onion Rosemary ThymeSage Oregano Nutritional Yeast Cauliflower and sweet potato toppingmindd.org
DAY4Autoimmune Paleo Diet RecipesSnackPlace mixture in a food processor add parsley andblend.Vegetable Sticks & Chicken Liver Pate300g Chicken liver2 Shallots3 cloves Garlic1 tbsp coconut oil or Lard½ bunch fresh Thyme leaves½ bunch fresh Rosemary leaves¼ cup Chicken broth2 tbsp fresh parsleySalt and pepperRefrigerate, or eat warm. Serve with fresh carrot, celery and cucumber sticks.Preparation time: 5 minutesCooking time: 15 minutesServes: 3Heat oil or lard and pan fry shallots, garlic and liver.Mix until cooked through. Add herbs (except for freshparsley), broth, salt and pepper.DAY5Autoimmune Paleo Diet RecipesBreakfastRainbow Bacon & Avocado Salad3 strips Organic nitrite free bacon½ avocado sliced½ beetroot grated1 carrot grated½ cup shredded cos lettuce1 tsp apple cider vinegar2 tbsp olive oilSalt and pepperHeat a pan and cook bacon, once crispy chop intosmall strips.Toss it through all the vegetables and top with applecider vinegar and olive oilPreparation time: 10 minutesCooking time: 10 minutesServes: 1LunchLarge Salad1 cup Cos Lettuce1 grated Carrot1 cubed Cucumber½ sliced Avocado1 handful baby Spinach½ Zucchini, sliced1 handful Green beans, cut into thirds2 Spring onions sliced thinly1 tbsp Nutritional yeast1 tbsp coconut aminos2 tbsp olive oilAdd leftover meatIn a small bowl mix nutritional yeast, coconut aminosand olive oil.Mix all vegetables in a large bowl and top with dressing. Shred any leftover meats into the bowl.Preparation time: 10 minutesCooking time: 10 minutesServes: 2mindd.org
DAY5Autoimmune Paleo Diet RecipesDinnerSalmon Skewers & Tapenade1 large fillet salmon, skin off- cut into chunky cubes½ cup coconut milk1 kafir lime leaf sliced thinly½ tsp ground coriander½ tsp turmeric powder2 tbsp coconut oil2 tbsp coconut aminos2 garlic cloves, mincedSkewer sticks½ cup black olives½ cup green olives1 thumb sized strip of lemon zest1 cup coarsely chopped coriander1 minced garlic clove.Put coconut milk, kafir lime, coriander powder, turmericpowder, coconut aminos and 2 minced garlic clovesinto a bowl. Toss salmon in this and leave to marinatefor 30 minutes in the fridge.In a food processor, blend olives, lemon zest, coriander and garlic. Add olive oil if it feels too dry. Set asidein a bowl.Using skewer sticks, assemble marinated salmon,and cook on a grilling pan. Heat coconut oil on panand slowly place skewers on, turning after a couple ofminutes. Cook for 5 minutes.Serve with tapenade and leafy greens (eg: cos lettuce,rocket)Preparation time: 20 minutesCooking time: 25 minutesServes: 1-2SnackVegetable Sticks & Artichoke Hummus8 Artichoke hearts (tinned/antipasto marinated hearts)1 small clove garlic½ a Lemon ( juice)A drizzle of Olive oilSalt and pepperBlend all ingredients together.Preparation time: 5 minutesCooking time: 5 minutesServe with chopped carrots, cucumber and celery.mindd.org
DAY6Autoimmune Paleo Diet RecipesBreakfastAIP Smoothie # 2Blend all together and serve1 frozen Banana250ml Coconut milk250ml Coconut water1 tbsp Collagen powder1 tsp Powdered greens1 tsp maca root powderIcePreparation time: 2 minutesCooking time: 2 minutesServes: 1LunchHeat coconut oil in pan and cook marinated chickenthighs.Chicken Thighs & Sautéed Vegetables2 chicken thighsCoconut aminos1 tsp garlic powder½ head Broccoli florets1 handful Green beans cut into thirds½ Carrot Sliced2 tbsp coconut oilOnce cooked through, remove.Boil some water in a saucepan and black the broccoli,green beans and carrots.Marinate chicken thighs in coconut aminos and garlicpowder.Serve with chicken thighs.Preparation time: 10 minutesCooking time: 25 minutesServes: 1DinnerShirataki Noodle with Basil PestoBasil Pesto:1 bunch of Basil or coriander1 generous drizzle of Olive oil1 clove Garlic½ Lemon juice1 tbsp Nutritional yeast½ tsp saltNoodles:1 pack shirataki noodles1 tbsp olive oilSalt and pepper½ cup cos lettuce½ avocado sliced½ cucumber cubedBlend all ingredients together and set aside.In a pan heat olive oil, and stir through noodles, addpesto and mix all together. Serve with a green salad oflettuce, cucumber and avocado.Preparation time: 10 minutesCooking time: 10 minutesServes: 1SnackFrozen Blended Cauliflower1 cup frozen cauliflower florets½ cup raspberries (fresh or frozen)2 tbsp Maple syrup5 mint leavesBlend all ingredients in a food processor and serve.Preparation time:2 minutesCooking time: 2 minutesServes: 1mindd.org
DAY7Autoimmune Paleo Diet RecipesBreakfastIn a large pot heat oil, stir in shallots and cookuntil translucent, add coriander seed and garlic. Mixthrough.Add pumpkin and water. Cover and cook until pumpkin is soft. Just before serving add baby spinach andspring onion to the pot.Season as desired.Butternut Pumpkin Breakfast Soup1 tbsp coconut oil3 shallots sliced thinly4 gloves of garlic, minced1 liter filtered water1 small butternut pumpkin, cubed1 tsp ground coriander2 sprigs spring onion sliced thinly200g baby spinachSalt and pepperPreparation time: 15 minutesCooking time: 20 minutesServes: 3LunchHeat a pan and add shredded coconut, stir until coconut becomes golden and fragrant, do not burn.In a pan heat coconut oil and cook chicken thighs untilcooked through, remove and slice thinly. Squeezelemon or lime juice over the top.Coconut Chicken Salad2 chicken thigh fillets2 heaped tbsp shredded coconut1 cup cos lettuce1 handful rocket1 cucumber cubed½ grated beetroot1 grated carrot½ sliced avocado2 tbsp olive oil2 tsp apple cider vinegarSalt and pepper1 tbsp coconut oil½ lemon or limeIn a large bowl mix all vegetables, apple cider vinegarand olive oil. Add chicken and top with toasted coconut.Preparation time: 10 minutesCooking time: 15 minutesServes: 1DinnerIn a pot, bring water to the boil and add pumpkin, boiluntil soft, remove and strain. Put in bowl and mashdown with a fork.Taco Mince on Mashed Butternut250 g beef mince1 tsp cumin1 tsp ground coriander1 tsp oregano1 tsp dried chives½ tsp ginger powder1 tsp salt1 tbsp apple cider vinegarJuice of ½ lemon1 tsp fish sauce1 tbsp coconut aminos1 tbsp coconut oil½ a butternut pumpkin cubed.Heat coconut oil in a pan, add mince and all driedherbs, apple cider vinegar, lemon, coconut aminos andfish sauce. Stir until cooked through.Serve on top of mashed pumpkin with a side greensalad (lettuce, cucumber and avocado)Preparation time: 10 minutesCooking time: 20 minutesServes: 2SnackDivide the asparagus to 4 equal sized bundles andwrap each bundle with bacon. Use a toothpick tosecure wrap if necessary.Bacon Wrapped Asparagus2 tbsp avocado oil2 tbsp coconut aminos1 tbsp maple syrup½ tsp garlic powder¼ tsp ginger powder1 bunch asparagus, ends chopped off4 slices baconPlace bundles on lined baking tray and bake for 20minutes.Preheat oven to 180 degrees and line a baking traywith baking paper.Combine avocado oil, coconut aminos, maple syrup,garlic and ginger then toss with asparagus to coat.Recipe adapted from: autoimmunewellness.comPreparation time: 5 minutesCooking time: 25 minutesServes: 2Diet guide research andwriting by Kimberly Kushner,Naturopath and Nutritionistmindd.org
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The AIP diet is a version of the original Paleo diet which addresses underlying inflammation stem-ming from the gut. This can be a major driver of autoimmune disease. The AIP diet aims to bring the gut microbiota back into balance, whilst optimizing overall nutrient intake. Beyond the Traditio
