The Autoimmune Protocol (AIP) diet is a fairly new, food-based approach aimed at reducing inflammation and healing the gut. Although the diet is very restrictive (mainly meats and vegetables), it offers relief and even healing for those who suffer from autoimmune conditions and disorders. These are some go-to recipes we highly recommend: Roast Chicken, Salmon, Ginger/Chicken Soup, Lamb Meatballs, Beef Tacos, Ginger Snaps, and Carob Banana Ice Cream.
Lemon Herb AIP Roast Chicken
This flavourful rendition of roast chicken will give your taste buds a tease! The savoury flavours used in this Lemon Herb Roast Chicken will make you forget you are eating for AIP.
Ingredients:
- 3 tbsp kosher salt
- 1 pastured chicken 3-4 lbs
- Zest of 1 lemon
- 2 tbsp ghee/duck fat/olive oil
- 6 cloves garlic, minced
- 2 tbsp minced fresh flat-leaf parsley
- 1 carrot, diced
- 1 parsnip, diced
- 1 yellow onion, diced
Instructions:
- One night before: thaw chicken and salt liberally with kosher salt then set in the fridge overnight to dry out. This will make the skin nice and crispy while the meat is juicy when you cook it the next day.
- Preheat the oven at 450 degrees Fahrenheit.
- Take out of the fridge 30 minutes before cooking. Lay it flat on a cutting board breast side down. Using kitchen shears, cut along both sides of the backbone to remove it. (You can save the backbone to use for bone broth later). Once the backbone has been removed, flip your chicken over and press down to flatten it.
- In a small bowl combine the ghee, lemon zest, garlic, and parsley. Carefully reach under the skin on the chicken breasts and thighs and massage in some of the ghee mixture throughout. Rub any remaining ghee mixture on the outside of the skin.
- Place the chicken in a large cast-iron pan and surround it with diced carrot, parsnip, and onion.
Roast the chicken for approximately 45 minutes (basting every 10 minutes) or until thigh meat reaches 165 degrees F. Serve with lemon and roasted veggies and enjoy this wonderful feast of flavours.
Lemon Garlic Salmon AIP Style
A delicate salmon filet is the quickest, most nourishing meals you can make. It is much less fishy than other types of fish and is a wonderful complement to your AIP protocol. Simple ingredients like lemon and garlic enhance this already flavourful and perfectly textured fish. This will soon become one of your favourite AIP recipes.
Ingredients
- 1 Salmon Fillet
- Zest of one lemon
- 1 tsp garlic powder
- 1-2 tbsp Braggs Coconut Nectar (soy sauce substitute)
- 1 tsp Alderwood smoked sea salt from Silk Road Spice Merchant (can use regular salt)
Instructions
- Preheat the oven to 400 degrees Fahrenheit.
- Set the salmon fillet on a parchment-lined baking sheet, let sit for 30 mins (longer if it was frozen). Season the salmon with lemon zest, garlic powder, smoked salt, and coconut nectar.
Bake for 15 minutes (a few minutes longer if it is a large piece). The trick is not to overcook it, so it does not dry out. All that’s left is to enjoy!
Comforting AIP Ginger/Chicken Soup
Spicy, peppery, sweet, and comforting – ginger is a wonderful compliment to any sweet or savoury dish. Even better, ginger has anti-inflammatory properties, helps digestion, and reduces nausea. Adding ginger to chicken soup takes it to a whole new level.
Ingredients
- 2 tablespoons olive oil
- 1 small red onion, chopped
- 5 cloves garlic, minced
- 3 tablespoons minced fresh ginger
- 2 litres chicken bone broth
- 2 medium parsnips, chopped
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 1 medium turnip, chopped
- 3 bay leaves
- Kosher salt
- Leftover roast chicken
- 4 green onions sliced
Instructions:
- Heat the oil in a large saucepan or Dutch oven over medium heat. Add the onion, garlic, and ginger and cook, stirring until fragrant, 1-2 minutes
- Add the broth. Stir in the parsnips, carrots, celery, turnip, and ½ teaspoon salt. Bring to a boil. Reduce heat and simmer until the vegetables are tender, 15 to 20 minutes.
Meanwhile, using a fork or your fingers, shred the chicken meat. Add the chicken and cook until heated through, 3-4 minutes. Top with green onions to serve and enjoy!
Savoury AIP Lamb Meatballs
Lamb seems to be a tough culinary sell because it’s considered gamey and pungent. Though, when seasoned properly, it is a perfect addition to your AIP recipes. Plus, there are quite a few health benefits, including its richness in iron, more-so than chicken and fish.
Ingredients:
- 1lb ground lamb
- 3 tbsp basil leaves, minced
- 2 tbsp mint leaves, minced
- 3 cloves garlic, minced
- ¼ cup onion, minced
- 2 tbsp Bragg’s Coconut Nectar
- 1 tsp Himalayan pink salt
Instructions:
- Preheat oven to 400 degrees Fahrenheit
- Mix all ingredients together.
- Form 10 meatballs (approx 2 tablespoons each).
- Bake for 30 minutes OR cook in Air Fryer for ten minutes for perfect crispiness and juiciness.
Serve these tasty lamb meatballs with salad, cauliflower rice, or sweet potato fries. You’ll certainly forget this is an AIP recipe.
Tastiest AIP Beef Tacos
We think these are the tastiest beef tacos and will make you look forward to the designated day of the week you serve this delicious meal. Make it one of your regulars.
Ingredients:
- 1 lb ground beef
- 1/3 medium onion, diced
- Garlic powder
- Onion powder
- 1 tsp Oregano
- 1/8 tsp Cinnamon
- 1/8 tsp Ginger
- ½ tsp Salt
- 1 Avocado
- Juice of 1 lime
- 2 tbsp cilantro, chopped
- Salt to taste
- Green onion
- Lettuce/greens of choice
- Coconut or Cassava Tortillas
Instructions:
- Brown the beef, spoon out fat, then add diced onion and spices and cook through.
- Guacamole: Mash the avocado, mix in the lime juice, cilantro, and salt to taste
Place the tortillas in a warm oven for a few minutes then top with beef, guacamole, greens, and green onion. Add some extra fresh lime.
Best AIP Ginger Snaps
Ingredients
- 1 1⁄2 cups cassava flour
- 2 teaspoons baking soda
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 1⁄4 teaspoon salt
- 3⁄4 cup coconut oil
- 1 cup coconut sugar (or ½ coconut sugar plus ½ cup Lakanto)
- 1 gelatin “egg”, (1 tbsp gelatin + ½ cup boiling water)
- 1⁄2 cup molasses
Instructions
- Preheat oven to 350 degrees Fahrenheit and line two baking sheets with parchment paper or Silpat mat.
- Combine flour, baking soda, spices and salt in a medium bowl, whisk to combine and set aside.
- In a separate bowl, cream together coconut oil and sugar. Add gelatin egg and molasses, continue mixing until well combined. Add dry ingredients, mixing well to combine.
- Scoop dough into tablespoon-sized balls. Roll in coconut sugar or Lakanto if desired and place on prepared baking sheet about 2” apart. Before baking flatten the dough slightly with the bottom of a glass.
- Bake 8-10 minutes for a softer inside, 12-14 minutes for a crisper cookie.
- Remove from oven and let set on baking sheet for approximately 3 minutes, then remove to a cooling rack. Cookies will crisp up as they cool. You should get approximately 36 cookies.
Ginger Snap Sandwiches with Carob Banana Ice Cream: AIP recipes
Creamiest AIP Carob Banana Ice Cream
Some AIP recipes, like this one, taste fantastic. You’ll soon fall in love with this Carob Banana Ice Cream and have no guilt devouring it.
Ingredients:
- 1 can full fat coconut milk
- 2 bananas
- 1 tsp vanilla
- ¼ carob powder
- 1-2 tbsp maple syrup (optional or can substitute honey or alternative sweetener)
Instructions:
- Combine ingredients in a blender and blend until smooth
- Pour into ice cream maker and process until frozen
- Eat right away or freeze for about 1 hour for optimal consistency
- Use ginger snaps to make ice cream sandwiches
These fun and tasty AIP recipes are meant to make the Autoimmune Protocol (AIP) easier to bear and create a new, delicious normal for your routines. They can become a replacement for the old days of ‘whipping up spaghetti and meat sauce.’ These recipes aren’t any more difficult or time-consuming than the average ‘go-to’ foods. These dishes are inspired by the Functional and Integrative Medicine approach to reducing inflammation and healing the gut.
We hope you enjoy them as much as we do.
