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Menu Choices

You are one of a kind. Just as you have a unique personality, you also have a very distinct metabolism. That means that there will be items on the Paleo Autoimmune Protocol that may not agree with you (even if your taste buds love them). The AIP is meant to be a general guideline to indicate which foods are and are not beneficial to healing for people with some kind of autoimmune issue. The following are the menu items I’ve used for the past five years to heal my “leaky gut” caused by my having eaten foods that were inflammatory for my body. These are not intended for or to be taken as medical advice. That is between you and your doctor. I am just sharing with you what worked for me in my healing journey since being diagnosed with Hashimoto’s thyroiditis in 2011.

I’ve listed all of the menu items, along with all of the ingredients in each dish to help you to decide what is best for you and/or your family and friends. Just like an ingredient label on processed foods, the ingredients are listed in descending order according to the amount in any one dish. The asterisks (*) by the dish means that there are ingredients in that recipe that are not on the Paleo Autoimmune Protocol. Questions about possible substitutions on any dish can be answered during your set-up-a-date-call or email at cookingforyourlifestyle@gmail.com.

As you look at the delicious recipes and food choices, my hope for you is that you will find something your taste buds will find delicious while honoring your health. Now, onto the food…

Meats & Seafood

Buffalo/bison/beef (gluten-free) meatloaf

Trading the usual bread crumbs or rice for sautéed mushrooms and onions is a no-brainer when it comes to flavor.

Ingredients: grass-fed buffalo, bison or ground beef, organic baby spinach, organic cremini mushrooms, organic sweet onion, Celtic sea salt.

Chicken salad with fig sauce

Quick and refreshing, this chicken salad is a nice welcome change from the mayo-based stuff.

Ingredients: organic chicken breast, organic celery, organic apples, organic fig preserves, organic coconut aminos.

Ginger chicken thighs

Chicken thighs are sautéed with finely chopped ginger, and deglazed with apple cider vinegar and bone broth to form a nicely pungent sauce.

Ingredients: organic boneless chicken thighs, Bragg organic unfiltered apple cider vinegar, bone broth, fresh ginger, olive oil, Celtic sea salt, arrowroot.

Rosemary chicken thighs

Chicken thighs are sautéed with rosemary and apple cider vinegar and bone broth to permeate the chicken. Pairs nicely with broccoli or asparagus.

Ingredients: organic boneless chicken thighs, Bragg organic unfiltered apple cider vinegar, organic bone broth, fresh home grown rosemary, olive oil, Celtic sea salt, arrowroot.

Spatchcocked rosemary lamb

Rosemary makes this already-flavorful lamb roast a wonderful choice for the protein of your meal.

Ingredients: New Zealand lamb, fresh home grown rose-mary, organic bone broth, olive oil, organic garlic, sea salt.

Seafood medley

As easy on the eyes as it is delicious to eat, this shrimp dish is jumbo in the flavor department.

Ingredients: wild caught Argentinian red shrimp, organic broccoli, organic car-rots, sweet onion, coconut milk, organic bone broth, fresh ginger, organic coconut aminos, Celtic sea salt.

Tafelspitz

This traditional German slow-cooked chuck roast is served with a creamy horserad-ish sauce on the side.

Ingredients: Greenwise chuck roast, olive oil, Celtic sea salt, herbs de Provence.

Sauce ingredients: Veganaise or mayonnaise, organic yogurt, horseradish.

Vegetables

Roasted asparagus

These oven-roasted veggies are right up there with manna. Pairs beautifully with lamb or duck.

Ingredients: asparagus, organic olive oil, Celtic sea salt.

Artichokes w/lemon butter* or lemon coconut cream

The veggie that proves the saying: “Don’t judge a book by its cover.” If you’ve shied away from trying them because you can’t imagine how to cook them, this is your entrée to experiencing nature’s ambrosia.

Ingredients: artichokes, Celtic sea salt, choice of Kerrygold butter*, organic grass-fed ghee*, or organic coconut cream, organic lemon juice.

Boniato buttons

Crispy on the outside and creamy soft yumminess on the inside, this is not just my favorite of the many dishes I’ve created, but also the biggest hit in every Cooking for YOUR Lifestyle class I’ve taught through the community education program at Santa Fe College for the past two years.

Ingredients: boniatos, organic coconut cream, arrowroot powder, coconut oil, Celtic sea salt.

Brussel sprout mint sauce

The first time my husband served me these for a special New Year’s dinner at home, I ate all of them between the time he’d gone back to the kitchen for something and returned to the dining room table. If you don’t think you like Brussel sprouts, this is your dish to try.

Ingredients: Brussel sprouts, organic coconut aminos, Bragg organic un-filtered apple cider vinegar, freshly chopped home grown Egyptian mint, organic olive oil, Celtic sea salt.

Cauliflower rice

Jasmine rice is no match for this tasty CR with your favorite stir fry.

Ingredients: cauliflower, organic olive oil, Celtic sea salt.

Red chard sauté

Along with eye-popping beauty gracing your plate, this dish delivers a multitude of flavors.

Ingredients: organic red chard, organic onion, Bragg organic unfiltered apple cider vinegar, organic bone broth, organic garlic, Celtic sea salt.

Collarbage rolls

A delicious blend of chicken and pork with the herb combo of “real sausage” and rolled with collard green leaves in a rich coconut sauce, these will make you forget that there was every such a thing as cabbage rolls steeped in tomato (nightshade) sauce.

Ingredients: organic chicken, pasture-raised pork, organic collard greens, poultry seasoning (parsley, sage, rosemary, marjoram), organic fennel seeds, Celtic sea salt.

Delicata pumpkin florets

If you’re looking for visual pop on your plate to go along with yumminess, this squash is for you.

Ingredients: delicata squash, organic pumpkin, free-range egg*, blanched almond flour*, coconut milk, aluminum-free baking powder*, organic Ceylon cinnamon, organic ground ginger, organic nutmeg*, organic lemon juice, Celtic sea salt.

Fauxtatoes

This cauliflower-based “mashed potato” went from a stand-in for my beloved mashed potatoes to my favorite comfort food at first spoonful.

Ingredients: cauliflower, grass-fed ghee or coconut cream, salt.

German "potato" salad

What was an experiment to substitute yuca for the potato in German potato salad turned into love at first bite. The yuca has more flavor and fewer carbs than regular potatoes.

Ingredients: yuca, uncured, no sugar or nitrate bacon, organic onion, bone broth, Bragg organic unfiltered apple cider vinegar, Celtic sea salt.

Irish potato salad

Another great comfort food that can be served warm or cold.

Ingredients: cabbage, organic white sweet potatoes, uncured, no sugar or nitrate bacon, organic onion, bone broth, Bragg organic unfiltered apple cider vinegar, Celtic sea salt, organic garlic.

Jicama hash browns

Known as a Mexican sweet potato south of our border, this naturally crunchy root vegetable lends itself well to sautéing as “hash browns”. It has all of the flavorful crunch of “regular white potato” hash browns without the hassle of trying to get them brown and crunchy before they burn.

Ingredients: jicama, organic olive oil, Celtic sea salt.

Oh, Kale Yes!

Fresh organic kale braised in chicken bone broth makes this a winner with adults and youngsters alike.

Ingredients: organic kale, organic chicken bone broth, triple-filtered organic coconut oil, Celtic sea salt.

Krispy kale

Once you see how easy this is to make and how it satisfies the need for crispy texture in a meal, this will become your go-to “dark leafy green” side or snack.

Ingredients: organic kale, organic olive oil, Celtic sea salt.

Lemony green beans

A tanging touch to this dish makes for a delicious compliment to a lamb or beef dinner or a stand-alone salad for lunches when you’re at that meeting with no microwave.

Ingredients: organic green beans, organic olive oil, lemon juice, coconut aminos, and Celtic sea salt.

French fried onion wheels (gluten-free)

Outback Steakhouse's “blumin’ onion” has met its match in this equally deliciously crunchy dish with only one caveat: It's made with good-for-you ingredients, including being gluten-free... Oops, I guess that’s two caveats.

Ingredients: organic onions, organic unfiltered coconut oil, tapioca starch, Celtic sea salt.

Roasted parsnip chips

A sweeter tasting version of the traditional French fry and better for you.

Ingredients: parsnips, organic olive oil, Celtic sea salt.

Sweet potato casserole

Once you try this delectable dish, you will have sweet potato casserole with marshmallows amnesia.

Ingredients: organic sweet potatoes, cremini mushrooms, organic sweet onions, Celtic sea salt.

Tostones

The combination of the flavors of the crispy-soft mashed green plantain and dipping sauce makes this a favorite in many Caribbean countries and certainly at my table since our daughter was a youngster. If you and/or your children like the outside crispiness, inside soft texture of French fries, you will love these.

Ingredients: green plantains, olive oil, Celtic sea salt.

Traditional sauce ingredients: organic ketchup, veganaise or mayonnaise.

Alternative AIP “sauce” ingredients: avocado, organic lemon juice, Celtic sea salt.

White sweet potato mash

Naturally sweet but without the glycemic index problem of white potatoes, this will be a sure-fired hit with children as a comfort food.

Ingredients: organic white sweet potatoes, organic coconut oil, Celtic sea salt.

White sweet potato medallions

This is the fix for that crispy-on-the-outside-soft-on-the-inside phenom of French fried foods.

Ingredients: organic white sweet potatoes, olive oil, Celtic sea salt.

Gluten-free Breads & Treats

Chocolate cake in a mug*

Children want sugary cereal for breakfast because they don’t know about this amazingly delicious “treat”. So protein-packed you’ll feel great serving it, and you don’t have to spoil the fun by telling them how good it is for them. Spoiler alert: Can be served at any time they (or you) want a chocolate hit.

Ingredients: cage-free egg*, blanched almond flour*, organic coconut milk, organic local honey, organic lemon juice, organic cacao powder, organic Ceylon cinnamon powder, Celtic sea salt.

Cloud bread*

Light airy texture and heavenly taste is how this gluten-free marvel got its name. Won’t make it as a burger bun, but paired with the chicken salad with fig sauce or creamy chicken parsnip salad? Now, that’s a match made in heaven!

Ingredients: eggs*, organic cream cheese*, organic cane sugar, cream of tartar*, Celtic sea salt.

Crustless pumpkin pies*

Same eye-pop and yumminess of the Delicata pumpkin florets, only sweeter so it tastes like a pumpkin pie.

Ingredients: delicata squash, organic pumpkin, free-range egg*, blanched almond flour*, organic coconut milk, organic local honey (or Stevia/birch xylitol), aluminum-free baking powder, organic Ceylon cinnamon, organic ground ginger, organic nutmeg, organic lemon juice, Celtic sea salt.

Pumpkin pie in a mug*

I invented this from the chocolate cake in a mug idea to soothe myself about missing my all-time favorite Thanksgiving desert: pumpkin pie. The yumminess is on equal par with the chocolate version but, since I like my pumpkin pie cold, I take the extra step to chill the whole thing before I dive in. My family loves this with whipped cream topping off the “pie mug”.

Ingredients: cage-free egg*, almond flour*, organic pumpkin, coconut milk, organic local honey, organic lemon juice, organic Ceylon cinnamon powder, aluminum-free baking powder*, organic nutmeg*, organic ginger, Celtic sea salt.

Tigernut apple crisp (gluten-free)

Not as crispy a “crisp” as the gluten-ladened version but just as tasty and better for your brain.

Ingredients: organic apples, organic tigernut flour, organic arrowroot flour, organic coconut butter, coconut oil, organic maple syrup, organic cinnamon, local raw honey, lemon juice, Celtic sea salt.

Tigernut shortbread cookies

The nutty buttery flavor will make these a go-to treat for the whole family. They are as scrumptious as they are easy to make.

Ingredients: Organic tigernut flour, organic arrowroot flour, organic coconut butter, coconut oil, organic maple syrup, local raw honey, Celtic sea salt.

Zucchini chocolate brownies* (gluten free)

These incredibly delicious morsels give zucchini the shout out it deserves. Chocolate is the dominant flavor to carry essential nutrients into your home plate.

Ingredients: organic zucchini, organic dark chocolate (gluten-free chunks)*, almond butter*, local raw honey, egg*, organic lemon juice, baking soda*, organic Ceylon cinnamon powder, organic nutmeg*, Celtic sea salt.

Beverages

Water kefir (ginger)

This drink makes a great-tasting replacement for soda (pop). Unlike soda, water kefir gives you carbonation and a slightly gingery sweet taste without the bad-for-you sugars or artificial sweeteners. It is also a pro-biotic. So, if you are not into yogurt and/or are sensitive to dairy, this would also be helpful in the digestive department.

Ingredients: water kefir grains, spring water, organic cane sugar, fresh ginger.