As many of you know, I’ve been following a paleo diet for almost a year now. I started off on the autoimmune protocol and after five months of healing, was able to start reintroductions. I now eat nuts, seeds and eggs on occasion, but for the most part stick to anti-inflammatory foods. Inflammation is a factor in many chronic illnesses and is strongly influenced by what we eat. Dietary changes can make a huge difference in your quality of life and may even get you as far as a complete remission of your disease. The best way to set yourself up for success on the autoimmune protocol is to be prepared. Take the time to make a weekly grocery list and stock up on AIP-friendly ingredients. This will make meal planning much easier and ensure you are set for the week ahead. I love to spend my Sunday’s meal prepping so that I always have something on hand to eat. It’s not always easy for us to find snacks on the go, so preparation is key to staying on track.
While my diet consists mainly of fresh organic produce, pastured meats and wild fish, I also keep many AIP-compliant pantry items in my kitchen. I’ve put together a list of my pantry essentials to help make life on the autoimmune protocol just a bit easier:
Collagen
Hydrolyzed collagen has become a staple in my pantry. When I switched to AIP, I started using it in my morning smoothies as an alternative to grain and seed-based protein powders. Collagen contains high levels of amino acids and is the most abundant protein in the body. It helps to repair the gut lining, support joint health, improve hair growth, skin elasticity and nail strength. Collagen has relatively no taste and is easily digested when mixed into beverages, energy balls and baked goods. My favourite brands include Bulletproof and Organika grass-fed beef collagen.
Gelatin
In terms of health benefits, hydrolyzed collagen and gelatin are essentially the same thing. Your body breaks them both down into the same amino acids in your digestive system. The difference is how they are used for culinary purposes. Gelatin is great for thickening sauces and desserts like pudding, jello and gummy candies. It can also be used in baking as a gut-friendly egg substitute. Collagen dissolves easily and can be mixed into smoothies and other beverages. You can buy gelatin in powdered form or make your own bone broth to reap the health benefits. I use Great Lakes or Vital Proteins grass-fed beef gelatin.
Carob Powder
Giving up chocolate was personally my biggest challenge on the autoimmune protocol. Thankfully, you can use carob powder in the same way as cacao powder. It’s not exactly the same but it’s by far the best substitute out there! Carob is made from the pod of the carob tree, making it allergy friendly and naturally caffeine-free. It has a similar appearance to cacao powder but a milder and sweeter taste. I use it to make chocolate smoothies, coconut oil bark, energy bars and muffins. Head over to this blog post for my raw chocolate recipe made with creamy coconut butter and carob powder.
Coconut Butter
Welcome to your new nut butter obsession. Seriously, slather this shit on everything. Coconut butter is made from the meat of the coconut. It’s so smooth and creamy and can be used in replacement of nut and seed butters. Use it in smoothies, herbal tonics, matcha, spread on sweet potato toast, pancakes or eat it straight from the jar! Coconut butter can be pricey but you can easily make your own with unsweetened dessicated coconut and a high-speed food processor. Check out this recipe by Minimalist Baker or buy it here on Amazon.
Coconut Milk
Coconut milk is the perfect AIP compliant plant-based milk alternative. I stopped buying boxed milks because of all the added ingredients and fillers. Canned coconut milk is not only full of healthy fats, it’s much tastier and creamier in texture. You can use it in smoothies, soups, stews, baked goods and much more. Usually in cooking I will use the full-fat coconut milk straight from the can. If I’m making smoothies or lattes throughout the week, I tend to dilute it with a bit of filtered water. My favourite brand by far is Cha’s Organics. Their coconut milk is organic, guar-gum free, preservative free, non-gmo and fair-trade certified. You can often find it on sale at The Sweet Potato or Tutti Fruiti in Kensington.
Tigernuts
While coconuts are awesome and super versatile, you might eventally get sick of eating them. Not to mention, too much of anything can lead to food sensitivities and intolerances (especially in those with compromised immune systems). While nutmilks are out of the question, tigernuts on the other hand make a mean horchata. Contrary to their name, tigernuts are not nuts. They’re small vegetable tubers with a mellow nutty flavour and a ton of prebiotics. Prebiotics are like fuel for our friendly gut bacteria and keep the digestive system happy. Try out my healing golden tigernut milk recipe or omit the spices to keep it simple. Tigernuts also make a great afternoon snack and can be ground into a flour for waffles, muffins and other baked goods. Ecoideas is my go-to brand and you can find it here.
Oil & Vinegar
I used to cook everything in olive oil until I learned that certain fats and oils can go rancid when cooked at high temperatures. Now I save it for salad dressings and lower temperature cooking. Avocado oil has become my go-to high heat cooking oil, with a smoke point of 500°F. I use it to toss vegetables, meat and fish for roasting in the oven as well as sautéing. Coconut oil is another great cooking oil with a medium-high smoke point. It’s a great butter or vegetable oil replacement in baking and adds a mild coconutty flavour. I also use it to make healthy snacks like raw chocolate bark, fat balls and bulletproof-style drinks. When it comes to vinegars, apple cider vinegar is a MUST. Aside from making a great salad dressing, ACV is known for it’s myriad of health benefits. Try it on an empty stomach diluted in a glass of water to help kick start digestion. It’s one of the oldest tricks in the book for digestive complaints and contains live enzymes and healthy bacteria. If you have a costco membership, it’s a great place to pick up oils and vinegar. I always score two for the price of one and only have to stock up every couple of months.
Sauces
Coconut saves the day again with a soy sauce alternative called Coconut Aminos. It’s gluten-free, soy-free, non-gmo, certified organic and made with only two ingredients: coconut tree sap and sea salt. I use coconut aminos in salad dressings, marinades, stir-frys and to make a play on fried rice using cauliflower. I recently picked up Red Boat Fish Sauce while in California this summer. I haven’t been able to find an AIP-compliant fish sauce in Canada, as most of them contain sugar. It’s a great salty seasoning sauce to balance out the sweetness of coconut aminos. I generally cook with both of them simultaneously. Coconut aminos can be found at many health food stores, but if you’re outside the US you may have to order the fish sauce online.
Grain-Free Flours
Gluten-free flours have become increasingly popular over the last few years. It’s pretty easy to find gluten-free cereals, granola, pasta and snacks at the grocery store these days. When it comes to being grain-free however, things can get a little tricky. Coconut makes a great high-fibre flour and is free from grains and gluten. It’s quite thick and only takes a little bit to get the job done. Cassava flour is another grain-free alternative and has the most similar consistency to grain-based flours. It’s made from cassava root and can generally be used 1:1 in most recipes. I use it to make cookies, muffins, pancakes, grain-free tortillas and other baked goods. Tapioca and arrowroot flour are similar to cassava root and work well for thickening sauces or creating gluten-free flour blends. As previously mentioned, tigernuts can also be ground into a flour-like consistency. I don’t generally recommend it for baking as I find it to be a bit grainy. That being said however, it works wonderfully in this nut-free tigernut butter.
Natural Sweeteners & Dried Fruit
Medjool dates are nature’s candy and my favourite natural sweetener. They’re packed with nutrients and make a great snack or addition to raw and baked recipes. Dates are low on the glycemic index due to the dietary fibre which helps slow the absorption of sugar into the bloodstream. I like to keep other dried fruit on hand as well, including cranberries, raisins, mulberries, figs and coconut flakes. They make a great afternoon snack or topping for salads and smoothie bowls. When it comes to sweetening tea or herbal coffee, honey and maple syrup are great natural options. They also work well in raw desserts, warm breakfast bowls and baking. I recommend using them in moderation however, as they are quite high in sugar. Coconut palm sugar is another great low glycemic sweetener and can be used as a replacement in baking for refined or raw cane sugar. It has a nice caramel-like flavour and contains amino acids, zinc, potassium, iron and B vitamins.
Dried Herbs & Spices
While all of the nightshade and seed-based spices are out, there are still many great ways to season your meals. Rosemary adds so much flavour to mixed root vegetables, parsley pairs well with grilled wild fish and dried thyme can easily make an oven roasted chicken. I use turmeric and ginger to make coconut “curry” sauce, cinnamon to flavour smoothies and sweets, nutritional yeast for a cheesy seasoning and himalayan salt in just about everything. Dried flower petals are also a fun and flavourful addition to smoothie bowls, superfood tonics and desserts. Mountain Rose Herbs has a great selection of organic herbs, spices and dried flowers and delivers to Canada and the US.
Matcha & Herbal Teas
I’m all about everything in moderation. While I love my matcha lattes, I always listen to my body’s needs. Sometimes caffeine doesn’t agree with me and herbal teas are the way to go. Herbal tea is a great coffee alternative and contains so many health benefits. Some of my favourites include peppermint for digestion, ginger for inflammation, elderberry for an immune boost, dandelion for detoxification and lemon balm for a good night’s sleep. Lately I’ve been sipping on Pukka organic tea. It’s been popping up everywhere and after trying the Womankind blend, I am totally hooked. Matcha Ninja is still my go-to matcha tea brand. I love how easily it whisks into hot or cold water and always froths up to perfection.
What’s in your kitchen pantry? Have you tried any of these AIP essentials? Let me know in the comments below or tag @wholeheart.nutrition. Happy shopping!
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