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Autoimmune Paleo (AIP) DietCreated by Amanda Swan

Autoimmune Paleo (AIP) Diet7 daysTueWedThuFriSatSunSausage &Sauerkraut SkilletSausage &Sauerkraut SkilletSausage &Sauerkraut SkilletSausage &Sauerkraut SkilletPaleo Sweet PotatoPorridgePaleo Sweet PotatoPorridgePaleo Sweet PotatoPorridgeImmunity BoostingBone BrothGolden TurmericLatteImmunity BoostingBone BrothGolden TurmericLatteImmunity BoostingBone BrothGolden TurmericLatteImmunity BoostingBone BrothCream of Broccoli,Kale & Spinach SoupCauliflowerShepherd's PieBeef, Sweet Potato &Rapini SkilletOne Pan Paleo PlateRosemary LemonChicken SkilletOne Pan Chicken,Golden Cauliflower &Carrot FriesCauliflowerShepherd's PieCarrots & GuacamoleCarrots & GuacamolePlantain ChipsPlantain ChipsPlantain ChipsCarrots & GuacamoleCarrots & GuacamoleCauliflowerShepherd's PieBeef, Sweet Potato &Rapini SkilletOne Pan Paleo PlateRosemary LemonChicken SkilletOne Pan Chicken,Golden Cauliflower &Carrot FriesCauliflowerShepherd's PieCream of Broccoli,Kale & Spinach SoupDinnerSnack 2LunchSnack 1BreakfastMonAmanda Swanamandaswanaprn@gmail.com

Autoimmune Paleo (AIP) Diet7 erol 169mgCholesterol 243mgCholesterol 276mgCholesterol 319mgCholesterol 234mgCholesterol 5mgVitamin A 37391IUVitamin A 42264IUVitamin A 33322IUVitamin A 27330IUVitamin A 38533IUVitamin A 45300IUVitamin A 44371IUVitamin C235mgVitamin C177mgVitamin C226mgVitamin C175mgVitamin C188mgVitamin C195mgVitamin onAmanda on9mgIron9mgIron8mg

Autoimmune Paleo (AIP) Diet42 itemsFruitsVegetablesBread, Fish, Meat & Cheese2 Apple3 cups Baby Spinach24 ozs Chicken Breast2 1/2 Avocado1 1/2 cups Broccoli1/2 lb Extra Lean Ground Beef1 1/4 Lemon2 cups Brussels Sprouts1 lb Extra Lean Ground Turkey2 Lime13 Carrot10 ozs Organic Chicken Sausage3 Plantain1 1/2 heads Cauliflower1 Whole Chicken Carcass1 1/2 cups Raspberries4 stalks CelerySeeds, Nuts & Spices2 1/4 tsps Cinnamon1 tsp Dried Thyme1 tbsp Italian Seasoning2 1/2 tsps Sea Salt0 Sea Salt & Black Pepper2 1/2 tsps Turmeric10 1/2 Garlic2 tbsps Ginger1 cup Kale Leaves3 cups Mushrooms1 cup Parsley1/2 bunch Rapini1 tbsp Rosemary1 tbsp Apple Cider Vinegar1/3 cup Coconut Oil1/2 cup Extra Virgin Olive Oil2 cups SauerkrautOther4 1/2 Sweet Potato4 cups Swiss Chard3 3/4 Yellow OnionBoxed & Canned2 3/4 cups Organic Coconut Milk1 cup Organic Vegetable BrothBaking1 1/2 tbsps Raw Honey1 1/2 tbsps Unsweetened CoconutFlakesAmanda Swanamandaswanaprn@gmail.comCondiments & Oils8 1/4 cups Water

Sausage & Sauerkraut Skillet7 ingredients · 40 minutes · 4 servingsDirectionsIngredients1.Preheat oven to 350. Line a baking sheet with parchment paper. Add sausage and bakefor 30 minutes or until cooked through. Remove from oven and cut into 1/4" pieces.10 ozs Organic Chicken Sausage2.Heat coconut oil in a frying pan over medium heat. Add yellow onion and apple. Sautejust until onion is translucent (about 5 minutes). Add garlic and saute for another minute.3.Add swiss chard and continue to saute just until it is wilted. Reduce heat to low and addin chopped sausage and sauerkraut and saute for another minute or until heatedthrough. Remove from heat and divide into bowls. Enjoy!Notes1 tbsp Coconut Oil1 Yellow Onion (diced)2 Apple (peeled, cored and diced)2 Garlic (cloves, minced)4 cups Swiss Chard (washed, stems removedand chopped)2 cups Sauerkraut (liquid drained off)Vegan and VegetarianSkip the sausage and use cooked lentils instead.NutritionNo Swiss ChardUse kale or spinach Vitamin A2264IUFiber6gVitamin C29mgSugar15gCalciumProtein12gIronAmanda Swanamandaswanaprn@gmail.comAmount per serving85mg1282mg128mg5mg

Paleo Sweet Potato Porridge7 ingredients · 20 minutes · 3 servingsDirectionsIngredients1.Peel and shred the sweet potato using a hand grater or the shredding attachment onyour food processor.1 1/2 Sweet Potato2.Place shredded sweet potato in a medium sized saucepan, add the coconut milk andwater.3.Cover and cook the sweet potato in the liquid over medium-high heat for about 15minutes, stirring every couple minutes to prevent the bottom from burning. It will seemdry at first, but as it steams, the sweet potato will soften and release liquid. After about15 minutes, your sweet potato should be a very soft, porridge-like texture.4.Divide the sweet potato porridge between bowls and top with berries, coconut oil,cinnamon, and shredded coconut. Enjoy!NotesOther ToppingsDried fruit, nut butter, chia seeds, hemp seeds or fresh fruit.LeftoversStore in an airtight container in the fridge up to 3 to 4 days.Amanda Swanamandaswanaprn@gmail.com3/4 cup Organic Coconut Milk (canned)3/4 cup Water1 1/2 cups Raspberries1 1/2 tbsps Coconut Oil3/4 tsp Cinnamon1 1/2 tbsps Unsweetened Coconut FlakesNutritionAmount per itamin A9244IUFiber7gVitamin C18mgSugar6gCalcium50mgProtein3gIron0mg54mg1mg

Immunity Boosting Bone Broth9 ingredients · 12 hours · 4 servingsDirectionsIngredients1.Place the bones in the slow cooker. Add all remaining ingredients. Set slow cooker tolow and let cook for at least 12 hours.1 Whole Chicken Carcass (about 2 lbs of bones)2.After 12 hours, strain the broth through a strainer or mesh sack. Discard the vegetablesthat you strained out. Allow broth to cool. Once cool, remove the layer of fat that forms onthe top and discard or save it for future cooking. Freeze broth until ready to use.1 Carrot (peeled and chopped)1 Yellow Onion (diced)2 stalks Celery (chopped)3 Garlic (cloves, halved)NotesLow FODMAPOmit garlic and onions.1 tbsp Apple Cider Vinegar1 tsp Sea Salt1 cup Parsley (chopped)6 cups WaterNutritionAmanda Swanamandaswanaprn@gmail.comAmount per gVitamin A3901IUFiber2gVitamin C25mgSugar4gCalcium84mgProtein1gIron0mg1mg

Golden Turmeric Latte7 ingredients · 10 minutes · 1 servingDirectionsIngredients1.1 1/2 tsps Ginger (grated)2.Grate the ginger then squeeze the juice out of it into a saucepan. Discard the pulp. Addthe remaining ingredients to the saucepan and place over medium heat. Heat through forabout 3 to 5 minutes, not letting it come to a boil. Whisk continuously.Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about 30seconds, or until a foam starts to form. (Note: You can also use a blender for this step,but the turmeric can stain the blender cup.) Pour into glasses through a sieve and enjoy!NotesUse Fresh Turmeric RootSkip the turmeric powder and use fresh turmeric root instead. Peel turmeric root and grate.Measure out about 1 tbsp grated turmeric root per serving.Avoid a MessRinse all glasses and mugs out right after use to avoid turmeric stains. Use baking soda onturmeric stains if they do happen.On-the-GoAdd all ingredients except water to a mason jar. When ready to drink, just add hot water fromthe kettle and shake up for a warming, anti-inflammatory snack.VeganUse maple syrup to sweeten instead of honey.Amanda Swanamandaswanaprn@gmail.com1/2 cup Organic Coconut Milk (canned)1/2 cup Water1/2 tsp Turmeric (powder)1 1/2 tsps Raw Honey1/4 tsp Cinnamon3/4 tsp Coconut OilNutritionAmount per itamin A2IUFiber1gVitamin C0mgSugar10gProtein2gCalciumIron0mg33mg26mg1mg

Cream of Broccoli, Kale & Spinach Soup11 ingredients · 30 minutes · 2 servingsDirectionsIngredients1.Heat coconut oil in a large pot over medium heat. Add onions and sauté until golden(about 5 minutes). Add garlic and stir for another minute.1 cup Kale Leaves (chopped)2.Add vegetable broth to the pot. Stir until producing a light steam. Add the broccoli floretsin with the mixture and let steam for 5 minutes or until broccoli is bright green.3.Add salt and pepper to taste.4.Add coconut milk and stir well.5.Add spinach and kale. Stir just until the greens are wilted and remove from heat.6.In your food processor or magic bullet, blend the soup until smooth. If you are using ablender, ensure to remove the middle piece of the lid to allow steam to escape.7.Transfer blended mixture back into a large pot. Warm to desired temperature.1/2 cup Organic Coconut Milk8.Ladle into bowls. Drizzle with a splash of olive oil, lemon juice and garnish with avocadoslices.1/4 Lemon (juiced)1 cup Baby Spinach1 1/2 cups Broccoli (cut into florets)1/4 Yellow Onion (diced)1 Garlic (cloves, minced)1 1/2 tsps Coconut OilSea Salt & Black Pepper (to taste)1 cup Organic Vegetable Broth1/2 Avocado (sliced)NutritionAmanda Swanamandaswanaprn@gmail.comAmount per s17gVitamin A5418IUFiber7gVitamin C79mgSugar4gCalciumProtein6gIron0mg107mg2mg

Carrots & Guacamole4 ingredients · 5 minutes · 2 servingsDirectionsIngredients1.Peel and slice carrots into sticks.4 Carrot (medium)2.Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.1 Avocado3.Dip the carrots into the guac & enjoy!1 Lime (juiced)Notes1/4 tsp Sea Salt (or more to taste)NutritionSpice it UpAdd chili flakes, salsa and/or chopped cilantro to the guacamole.Amanda Swanamandaswanaprn@gmail.comAmount per itamin A20540IUFiber10gVitamin C24mgSugar7gCalcium55mgProtein3gIron0mg387mg1mg

Plantain Chips3 ingredients · 30 minutes · 3 servingsDirectionsIngredients1.Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.3 Plantain (medium size)2.Peel the plantains then slice as thinly as possible with a mandolin or knife. Do your bestto keep the thickness consistent. Slice on the diagonal for bigger chips. Gently toss theslices in coconut oil and cinnamon. Arrange in an even layer on the baking sheet thenbake for 30 to 35 minutes, flipping at the halfway point. (Note: Chips are done when theystart to brown around the edges.)1 1/2 tbsps Coconut Oil (melted)NutritionRemove from oven and let cool on a baking rack lined with paper towel to soak up anyexcess oil. Enjoy!Calories3.NotesStorageStore in an airtight container at room temperature.Make Them CrispyPlantain chips last 1 - 2 days. If they get soggy, crisp them back up by placing them in theoven at 350 degrees F for 5 to 10 minutes.Amanda Swanamandaswanaprn@gmail.com3/4 tsp CinnamonFatAmount per n A3045IUFiber5gVitamin C50mgSugar47gCalcium15mgProtein4gIron2mg

Cauliflower Shepherd's Pie10 ingredients · 50 minutes · 4 servingsDirectionsIngredients1.Preheat oven to 350F.1 head Cauliflower (chopped into florets)2.Place cauliflower florets in a medium sized saucepan, cover with water and bring to aboil. Let the florets boil until they are soft, about 15 minutes.2 tbsps Extra Virgin Olive Oil (divided)3.While the cauliflower is boiling, heat half of the olive oil in a large frying pan over mediumheat. Add the onions and garlic, cook for 5 minutes or until onions are translucent.4.Add the meat, and cook until browned.5.Add the mushrooms, carrots, celery, Italian seasoning, and salt. Continue to cook for afew minutes, until the meat is cooked through. Remove from heat.6.Drain the cauliflower and discard cooking water. Return the cauliflower to the pot andadd the other half of the olive oil and a sprinkle of salt. Mash well until the cauliflowerbecomes almost like a puree.7.Transfer the meat mixture to a casserole or pie dish and distribute into an even layer.Top with the cauliflower mash and spread it evenly across the top.8.Place in the oven and bake for 20 minutes. Turn the oven to a low broil and broil for 10minutes or until golden. Remove from oven and serve. Enjoy!NotesVegan and VegetarianUse cooked lentils instead of ground meat.1 Yellow Onion (diced)2 Garlic (cloves, minced)1 lb Extra Lean Ground Turkey3 cups Mushrooms (sliced)2 Carrot (diced)2 stalks Celery (diced)1 tbsp Italian Seasoning1/4 tsp Sea mgCarbs16gVitamin A5268IUFiber5gVitamin C78mgSugar8gCalcium88mgProteinAmanda Swanamandaswanaprn@gmail.comAmount per serving26gIron84mg3mg