AutoImmune Protocol Diet

AIP Recipes: April’s Fave-5 “GO-TO’s”

lynnemurfinmd Blog Posts

April Chiswell, Functional Nurse Practitioner & IV Clinician at Lynne Murfin MD

I’m April, Functional Nurse Practitioner & IV Clinician at Lynne Murfin MD. I’m so excited to share my 5 favourite “GO-TO” AIP recipes (autoimmune protocol) for anyone who is just starting AIP and finding daunting. These recipes will prove to get you excited about food again!

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. This isn’t the first time I’ve followed the Autoimmune protocol myself, but it has been my most successful attempt and I owe it to these 5 easy to create AIP recipes for 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 April’s 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:

  1. 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.
  2. Preheat the oven at 450 degrees Fahrenheit.
  3. 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. (I always 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. You may hear bones cracking and that is totally normal.
  4. 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.
  5. 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 AIP Salmon

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

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. 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 a

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, reduces nausea amongst other fabulous qualities. 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:

  1. 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
  2. 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

AIP Savoury 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:

  1. Preheat oven to 400 degrees Fahrenheit
  2. Mix all ingredients together.
  3. Form 10 meatballs (approx 2 tablespoons each).
  4. 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

Tastiest AIP Beef Tacos

When I think of tacos and Mexican food in general, I think of a fiesta. A splash of colour and a party in your mouth! These, what I consider, are the tastiest beef tacos will make you look forward to the designated day of the week you serve this delicious meal!

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:

  1. Brown the beef, spoon out fat, then add diced onion and spices and cook through.
  2. 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. OLE!

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

1.      Preheat oven to 350 degrees Fahrenheit and line two baking sheets with parchment paper or Silpat mat.

2.      Combine flour, baking soda, spices and salt in a medium bowl, whisk to combine and set aside.

3.      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.

4.      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.

5.      Bake 8-10 minutes for a softer inside, 12-14 minutes for a crisper cookie.

6.      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

AIP recipes aren’t meant to taste this good! 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:

  1. Combine ingredients in a blender and blend until smooth
  2. Pour into ice cream maker and process until frozen
  3. Eat right away or freeze for about 1 hour for optimal consistency
  4. 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 for you as it has been for me. This new routine has become my new normal and was done this purposefully by selecting simple recipes and making them so regularly that they became second nature. Sort of the same way I used to whip up spaghetti and meat sauce in the old days! Now, these recipes aren’t any more difficult or time-consuming than the “normal” food I used to eat. These dishes are inspired by the functional and integrative medicine approach to reducing inflammation and healing the gut and I hope that you enjoy them as much as I do.

Love,

April MN, NP

Follow April & Kate, the @2FunctionalFoodies on Instagram for other staples like loaded salads, chicken bone broth, and sweet potato avocado toast, just to name a few!