Hi Everyone, a few requests for more information on what I am doing with my diet and food intake so I put together a message with some web sites and a few recipes I find helpful. I am not a nutritionist nor am I an MD so please consult a professional - especially since a lot of our medications need to be taken with foods to prevent upset stomach! Adapt the diet to what best suits you.
Here is a bit about me and my journey so far...trying to reduce inflammation in my body...
I don't eat a lot of sweets or junk food so that wasn't a challenge for me to get rid of those things in my diet. I still drink 1 cup of coffee in the morning and tea in the afternoon. I don't drink alcohol (I suffer terrible stomach problems if I do) so again not much of a change there. So, I am not totally strict paleo or AIP but I have been pretty darn close for 22 days and have noticed a difference. Bread, rice, corn, night shade veg will probably stay out of my diet forever. I bought coconut oil (looks firm like butter until heated) and I must say it is awesome! I have used it in several recipes and my kids don't notice! Get a blender or food processor if you don't have one. Get freezer bags and use your freezer so you don't feel like you are cooking all the time! Fresh herbs are really tasty and make all the difference when you are changing your diet especially if you are used to eating processed or salty food. More satisfying!
Best of luck with it! Despite the little information given to me from my main doctors - I know what we eat makes a difference in how we feel. How could it not? Start with small changes so you don't feel overwhelmed. It isn't easy to change but so worth it. S.
NOTE: If you can afford to hire a nutritionist - please do. Research several and see who has experience with auto immune diseases, arthritis, etc. Someone familiar with anti-inflammatory foods.
Good basic info on what the AIP diet is.
Healing through food:
She helps with Grocery List Ideas
No more night shades! They cause INFLAMMATION!
Some Recipes (Make lots of soups and stews!)
Alternative to Mashed or Whipped Potato - honest!
Mashed or Whipped Cauliflower!
1 large cauliflower, core removed and cut into even pieces
1/4 cup olive oil or coconut oil (I prefer olive oil)
Black pepper to tase
1 tsp kosher or sea salt
roasted garlic or garlic powder to taste
Steam or boil for 12-15 minutes or until the florets are very tender and almost falling apart. Strain the cauliflower and put all ingredients into food processor (I use a hand held processor). Whip it up. Careful will be hot! Serve instead of mashed potatoes.
Creamy Avocado Dressing is very tasty and can be used as a dip for veg too.
Three-Herb Beef Breakfast Patties
2lbs grass-fed ground beef, turkey, chicken 1 tablespoon fresh rosemary 1 tablespoon fresh thyme 1 tablespoon fresh sage 1 teaspoon sea salt 1 tablespoon coconut oil
In a large bowl, combine the ground beef, fresh herbs, and sea salt. Form into patties using the palms of your hands. Heat some of the coconut oil in a cast-iron skillet on medium heat. Cook the patties for about 5-8 minutes a side, until nicely browned on the outside and cooked throughout. Note: I put a bunch in a plastic bag in the freezer and pull out to re heat during the week.
Anti-Inflammatory Turmeric Tea (adapted from my recipe over at Little Fig)
32 oz boiling water 1/2 Tbsp turmeric powder 1 Tbsp fresh ginger, thinly sliced 1 handful cilantro, chopped 1 garlic clove, peeled and crushed 1 Tbsp olive oil 2 lemons, juiced 5 peppercorns, whole (if tolerated on AIP) 1 orange, juiced (or substitute 1 1/2 tbsp honey)
Put water on the stove to boil. Combine all ingredients in a strainer or teapot. Pour boiling water into the pot and steep for 10 minutes. Strain and enjoy!
Sweet Potato Fries with Garlic “Mayo”
Ingredients for the “mayo”:
1⁄2 cup coconut cream, slightly warmed 1⁄2 cup warm filtered water 1⁄4 cup extra-virgin olive oil 3-4 cloves garlic 1⁄4 teaspoon salt
Ingredients for the fries:
3 large sweet potatoes, peeled and cut into thick fries 4 tablespoons solid cooking fat, melted sea salt to taste
To make the mayo:
Place the coconut cream, warm water, olive oil, garlic cloves and salt in a blender and blend on high for a minute or two, until the sauce thickens. Let cool for an hour at room temperature – alternately, you can place it in the refrigerator for 20 minutes. If you would like to use the sauce in a cold dish, thin with water until the desired consistency is reached.
Note: Keeps well in the refrigerator, but hardens. Let come to room-temperature or warm gently before using.
To make the fries:
Preheat your oven to 400 degrees. Place the sweet potato fries into a large bowl and coat with the cooking fat and sea salt. Arrange on a series of baking sheets so that the fries have adequate space between them (this is how they come out crispy). Use 3-4 sheets if you need to! Add the sea salt. Bake for 10-15 minutes, remove from the oven, flip, and bake for another 10-15 minutes, watching at the end so that they don’t burn.