I am currently six days into a 4-6 week long elimination diet, using an AIP (auto-immune paleo) food plan. I began seeing a functional medicine doctor a couple months ago to try tackling some of my health issues. Here's hoping that whole and clean foods will prompt some answers. But this is more than the Whole30, or paleo. AIP eliminates sugar, gluten, nuts, beans, red and pink meat, nightshade vegetables (peppers, tomatoes, eggplant, including their spice/powder forms), eggs, and dairy. So it's a lot of chicken, turkey, fish, greens, squashes, mushrooms, coconut milk, lemon juice, and garlic. I'm nothing if not a researcher. And so I researched. In the process (and with the help of some amazing friends and my doctor's nutritionist) I discovered cassava flour! It has truly been a life saver. Here are some recipes from this week. You can make them with the ingredients I am restricted to, or adjust for your own eating desires. Enjoy!
BREAKFAST
Cassava wraps
Inspired by https://www.frugalnutrition.com/cassava-flour-tortillas/
1 cup Tapioca Starch or Arrowroot Powder
1/2 cup Coconut Oil (liquid form)
1 tsp. Sea Salt
1 cup Coconut Milk (from a can)
Add water until mixture resembles pancake or crepe batter
Mix together first five ingredients, then add water and stir until blended.
Heat frying pan and grease with olive oil. Pour on batter and swirl around until dough spreads across the pan (you can also use a spoon to help).
Cook until wrap begins to brown. Flip, and cook for a couple more minutes.
Use right away or allow wraps to cool and store in frig between parchment paper in a gallon plastic bag.
Breakfast Wraps
Roasted sweet potato cubes (extra soft)
Garlic powder + sea salt
AIP approved sliced turkey (Aldi’s SimplyTrue)
Spinach
You can add cranberry sauce (no sugar), but be careful of added wetness.
Serve with a side of fresh strawberries.
LUNCH
Instant Pot Whole Chicken
Inspired by https://amindfullmom.com/how-to-make-a-whole-chicken-in-the-instant-pot/
1 Lemon cut in half
1 Onion cut in half
1 tbsp. kosher salt
2 tsp. pepper
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. dried herbs of choice
Mix together all rub ingredients.
Clean out chicken innards, but do not wash chicken.
Place trivet in the instant pot and pour in 1 cup COLD water into instant pot. Use 1.5 cups water if you have an 8 quart instant pot.
Place cut lemon and onion inside cavity of chicken
Rub seasoning evenly over chicken, under the skin if you prefer.
Place chicken on trivet in instant pot.
Place lid on pressure cooker and be sure valve is turned to sealed.
Set on high pressure for 6 minutes per pound of chicken.
Once cooking time is finished, allow pressure to release naturally for at least 10 minutes, preferably closer to 20 minutes. Check the temperature of the chicken with a digital thermometer to be sure it has reached 165 degrees in the thickest part of the chicken thigh.
Remove chicken from Instant Pot and place on cutting board, let chicken rest for an additional 10 minutes for the juices to redistribute.
If you want a crispy skin, place chicken on an oven-safe pan and broil until chicken browns.
Bone broth
Inspired by https://amindfullmom.com/instant-pot-chicken-stock/
1 Chicken carcass or bones from roasted chicken
2-3 cups Vegetable Scraps (carrot peels, onions, celery,
garlic, etc)
1-2 sprigs Fresh Thyme optional
1 tbsp. Kosher Salt
1 tsp. Black pepper
2-3 Bay Leaves
2 tbsp. Apple Cider Vinegar
Water
If using the strainer insert, place the insert into the inner pot of the instant pot.
Place the chicken bones, vegetables, herbs, salt and pepper in the strainer or directly in the inner pot of the pressure cooker.
Pour the water over the scraps. Feel free to add more water, but DO NOT let the water reach above two-thirds of the way full.
Place the lid on the Instant Pot and be sure the vent knob is pointed towards sealed, not venting.
Set cook time for High Pressure by hitting manual or pressure and using the plus or minus buttons to read 120 minutes for bone broth.
Once cook time has elapsed, let naturally release for at least 30 minutes.
Strain stock and allow to cool slightly.
Use right away (for soup or drinking), or transfer to containers to store in the refrigerator for a week or freezer for up to 3 months
Once the stock has cooled you may notice a layer of fat form on top of the stock. Simply use a spoon to skim that off the stock and discard.
Store in fridge for 7 days or freeze for up to 3 months.
Chicken, Cabbage, Carrot, Kale Soup
Onion, diced
Carrots, diced
Garlic
Cabbage, chopped
Tuscan Kale, chopped
Chicken, shredded (from the instant pot whole chicken)
Basil
Oregano
Ground Sage
Black Pepper
Salt
Bone Broth
Cauliflower Rice (about a cup)
Red Wine Vinegar
Lemon Juice
In a large soup pot, sauté onions, carrots, and garlic in olive oil. When they begin to brown, add chopped cabbage and kale. Sprinkle on herbs, salt, and pepper. Add bone broth, a little more than necessary so that the cauliflower rice can soak up some. Bring to a boil. Add cauliflower rice. Reduce heat and simmer for a bit. Last step is to add vinegar and lemon juice, to taste.
Turkey Sweet Potato Meat Balls
Inspired by https://unboundwellness.com/mexican-chicken-poppers/1
2 cups Sweet Potato, shredded (using a grater or food processor)
1/3 cup Red Onion, diced
2 tbsp. Fresh Cilantro, chopped
2 tsp. Garlic powder
1 tsp. Oregano powder
1 tsp. Mace powder (substitute cumin and chili powder if not on AIP)
1 tsp. Sea Salt
1/2 tsp. Black Pepper (omit for AIP)
2 tbsp. Avocado Oil
2 tbsp. Flour (I used cassava flour, but coconut flour is great too)
Juice of 1/2 Lime
Combine all of the ingredients in a large mixing bowl and thoroughly mix until well combined.
Scoop the meat balls and roll into a ball, about the size of a golf ball. Slightly flatten them by pushing them down with your hand.
Bake in the preheated oven for 20-25 minutes, flipping once. Remove from the baking sheet and allow to cool for 5-10 minutes.
Serve with Avocado Coconut Lemon dressing, guacamole, or a tomato based salsa if you aren’t on AIP.
Avocado Coconut Lemon sauce
Coconut Milk
Lemon Juice
Avocado Oil
Garlic Powder
Blend together in a food processor, magic bullet, blender. Add more oil is you want more dressing, less sauce.
Deconstructed Salad:
Cucumber and any other vegetable of your choice
Turkey meatballs (see previous recipe)
Alternative: Can of tuna mixed with three tablespoons of the Avocado Coconut Lemon sauce.
Avocado Coconut Lemon sauce (see previous recipe)
Sliced Kiwi
Spread sauce on bite sized pieces of lettuce with a chunk of meat-ball and cucumber.
DINNER
Farofa with Chicken and Vegetables
Onion
Zucchini
Yellow Squash
Chicken (from the Instant Pot Whole Chicken)
Balsamic Vinegar
Farofa
Olive Oil
Garlic Powder
Sea or Himalayan Pink Salt
Toasted Cassava Flour (___ brand from Cermak market)
In a large frying pan, sauté toasted cassava flour with garlic powder, salt, and olive oil until it begins to clump and is just hot enough you can't hold it with your fingers. It will probably take more olive oil than you think.
Meanwhile, sauté onions, zucchini, and yellow squash with olive oil. Add cooked chicken to heat, along with spices. Sprinkle on some balsamic vinegar.
Eat chicken and vegetables on a bed of farofa. Add more oil or vinegar if it's too dry.
Stuffed Acorn Squash
Olive Oil
Onions
Mushrooms
Cabbage
Tuscan Kale
Chicken
Garlic
Salt
Pepper
Ground Sage
Oregano
Toasted Cassava Flour
Balsamic Vinegar
Coconut milk
Pre-heat oven to 400 F.
Cut acorn squash in half and scoop out the seeds. Drizzle olive oil, salt, and pepper over the inside of the squash, spreading around to cover all flesh. Place squash cut side down on the baking sheet (you can cover with parchment paper or foil) and bake for 30-40 minutes, until soft (use a fork to check) and browning on the edges.
While squash is cooking, sauté onions, mushrooms with olive oil. When they begin to brown, add pre-cooked chicken, cabbage, and kale. Stir together and cook until greens are tender. Season with salt, pepper, and herbs. Add toasted cassava flour and stir well. Finish the chicken-vegetable mixture with some balsamic vinegar and coconut milk.
When squash has been removed from the oven, carefully turn over. You can cook the second round on the original pan or in a tall-edged bread pan (so the squash doesn’t roll over). Scoop chicken-vegetable mixture into the open squash, full to overflowing.
Turn temperature to broil and place back in the oven until everything begins to brown.
Stuffed Portobello Mushrooms with Cauliflower Rice Risotto
Onions, finely sliced
Cauliflower Rice
Salt
Pepper
Parsley
Garlic Powder
Bone Broth
Onions (again)
Ground Chicken or Turkey
Tuscan Kale
Garlic Powder
Salt
Pepper
Herbs
Balsamic Vinegar
Coconut Milk
large Portobello Mushrooms
In a medium pan, sauté onions in olive oil. Add cauliflower rice, salt, pepper, garlic, and herbs. Cook for a couple minutes, stirring well. Add bone broth and boil until liquid is reduced. Set aside.
At the same time, in a frying pan, sauté onions and ground turkey/chicken in olive oil. When they begin to brown, add kale. Stir together and cook until greens are tender. Season with spices and herbs. Add toasted cassava flour and stir well. Finish the chicken-vegetable mixture with some balsamic vinegar and coconut milk.
Pre-heat oven to about 350 F. Cut aside mushroom stem and scoop on chicken-vegetable mixure (topped as high as you can). Roast mushrooms on a foil- or parchment paper- covered pan until mushrooms are tender and mixture begins to brown. You can broil if necessary.
Serve on top a bed of cauliflower rice risotto.
