AIP baking is a tricky thing, and even more of an exact science than regular baking, so you’ll have heard me say many times in the the AIP Recipe Collection Facebook Group that I do NOT recommend substitutions in AIP baking! You can read more on the topic in my article Substitutions in AIP Cooking & Baking so you understand why this is so important.

That said, many AIP recipes call for gelatin or agar agar powder or gelatin eggs, or if you’ve found a paleo recipe it may call for a flax or chia egg! All of this can be quite confusing, especially since some of them require that you make a gelatin egg separately and others just have you adding gelatin to the mix.

So, what’s the breaking news on AIP egg replacements (see what I did there)? And, can’t I just use the egg replacements available at the grocery store? Here are the answers you’ve been looking for!

The Purpose of Eggs in Baking

Eggs are used for several reasons in baking; binding (holding things together like meatloaf and meatballs – this is the job of the whites), leavening (rising and creating a light fluffy texture – this is the job of the yolk), for moisture and also for flavor and appearance (often aids in browning).

Can we cook and bake with out them? Absolutely!

Will the replacements yield perfect results? No – unfortunately there is nothing that will ever perfectly replace an egg! BUT we can get pretty darn deliciously close!

Things to consider:

Binding – You’ll find that most meatloaf and meatball recipes work perfectly well without eggs, or maybe you just need to add a little mashed veg in as an alternate binder.

Leavening – You’ll find many AIP baking recipes call for cream of tartar – this is a leavening agent and should never be omitted from a recipe just because you don’t have it – the results will literally be a flop.

Moisture & Appearance – Most AIP recipes make up for eggs in other ways, and recipe creators go to great lengths to ensure the the dishes they’re presenting look and taste as close to traditional recipes as possible – so don’t mess with a good thing – follow the AIP recipes folks! If you haven’t checked out the post I suggested, here it is again – Substitutions in AIP Cooking & Baking.

In general, it’s not a good idea to try to recreate a traditional recipe into an AIP compliant version if you’re replacing more than 1 or 2 eggs. Why? Because more than this and you’re at risk of your recipe caving in, coming out too dry, too wet, crumbly, too dense, or just not what you expected.

Commercial Egg Replacements

Let’s start here since this would be considered the path of least resistance and most enticing for some.

The reason why we don’t use these is the ingredients -most contain grain potato starch, corn starch, guar gum and the like. So, sorry folks, this option just doesn’t work.

Apple Sauce, Mashed Bananas, Pumpkin & Avocado

Next we’ll move on to old, traditional favorite substitutions that our mothers and grandmothers would have used. In general I don’t see a lot of AIP baked opting for these substitutes now-a-days – most AIP recipe creators have moved on to something a little more shall we say, egg-like! However, before we go there …

Mashed fruits like bananas and avocado, apple sauce and pumpkin/squash puree can often be a good substitute for an egg in recipe. It’s really very subjective though and you must decide on a recipe by recipe basis what is most suitable. Overall however, these options work best in cakes, muffins and brownies.

Whichever of these options you choose to use, you can replace each egg with 1/4 cup (65 grams) of purée.

Baked goods made with puréed fruits may not brown as deeply, but they will be very dense and moist.

Be aware that banana will obviously give you more of a banana flavor, so if you want something neutral – try some of the others instead

Agar-Agar & Gelatin

Before we dive in, I will tell you that while neither of these replacements should affect the flavor of your finished product, they may create a slightly stiffer texture. Unfortunately, nothing can replicate the egg exactly.

Gelatin

Gelatin eggs are probably the most commonly suggested egg substitute that you’ll see in recipes. If you’ve made one before, you’ll know why – it’s very close to the texture and viscosity of egg whites. Neither of these replacements should affect the flavor of your finished product, but they may create a slightly stiffer texture.

When it comes to gelatin, quality matters (sorry guys – Knox Gelatine is out as it’s highly processed and not from well cared for animals) – be sure to use gelatin made from grass-fed / pasture-raised animals (pigs – called porcine gelatin and/or cows – called beef gelatin) You can find gelatin on our partner’s shop at Perfect Supplements (SAVE 10% off EVERY order, EVERY brand – PLUS get discounts on VOLUME orders! YES … My coupon is STACKABLE on volume orders!) or in my AIP Amazon Storefronts here: USA, Canada or the UK

METHOD #1:

While there are several ways to make a gelatin egg, this is my favorite and it’s never failed me yet!

1 Tbsp Gelatin (Save upto 35% with Code: AIP10)
1/4 Cup Water
Add water to a small pot and sprinkle the gelatin over top.
Allow to sit for 2-3 minutes until the mixture hardens somewhat.
Place the post on a burner set to low heat for 1-2 minutes until the gelatin starts to melt. Be careful not to burn it! I usually stand by and start immediately whisking it.
Remove the pot from the heat and vigorously whisk until the mixture becomes frothy.

METHOD #2:

To replace one egg, dissolve 1 tablespoon (about 9 grams) of unflavored gelatin in 1 tablespoon (15 grams) of cold water. Then, mix in 2 tablespoons (30 grams) of boiling water until frothy.

AN IMPORTANT NOTE on gelatin: Just because you see a recipe calls for gelatin, it does not mean you will necessarily mean that you will go through the process of making a gelatin egg separately before adding it to the recipe. Follow the instructions as set out in the recipe you’re using for best results. IF the recipe indicates you are using gelatin and water to make a gelatin egg, follow those directions carefully as there are different ways to make a gelatin egg and the specific method recommended may yield better results in that particular recipe.

Agar Agar

If you’re avoiding animal products (though on the AIP you really shouldn’t be – read my article about that – Can the AIP Be Done As a Vegetarian?), you can opt for agar-agar powder or flakes. Agar agar is a vegan alternative to gelatin and is made from a type of seaweed or algae – USA, Canada or the UK

I’ve seen different suggestions for how to make an agar agar egg, so you’re going to be best to follow the instructions carefully in any recipe that you find if it calls for agar agar. Again, similar to gelatin, each recipe creator may have very specific reasons for using more or less water in the mix.

That said, here is the information I’ve found for you about making an agar agar egg!

METHOD #1:

Dissolve 1 teaspoon (approximately 4 grams) of agar-agar powder in 1 tablespoon of water to replace one egg.
To dissolve, first sprinkle the powder over the liquid, allow to rest for 5 minutes and then warm to 90 C over medium heat on the stove top.
Using a whisk, whip the agar mixture well to help dissolve, then refrigerate for 15 minutes and whip again. Add the agar to the baking mixture as the last ingredient and mix to just combine, do not overwork the mixture.

METHOD #2:

Use 1 tablespoon (9 grams) of agar-agar powder mixed with 1 tablespoon (15 grams) of water to replace one egg.
NOTE: If you have agar-agar flakes, be sure to grind them into a fine powder first as this will make a difference.

Vinegar & Baking Soda

I haven’t seen this one used all that much in AIP baking, but have heard of some using it successfully.

When mixed together, vinegar and baking soda start a chemical reaction that produces carbon dioxide and water, which makes baked goods light and airy, making this an especially good option for cakes and cupcakes.

Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of apple cider vinegar can replace one egg in most recipes.

Arrowroot Powder

I’ll admit to never having heard of this used as a specific egg replacement, but it very likely is that our AIP recipes employ these ingredients without us even realizing it! I can’t say this would be my go-to of choices by any means if I were simply trying to substitute an egg in any recipe.

A mixture of 2 tablespoons (about 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water can be used to replace one egg.

Carbonated Water

Carbonated water will obviously add moisture to a recipe, but it also acts as a leavening agent since the carbonation traps air bubbles, which help make the finished product light and fluffy.

You can replace each egg with one-fourth cup (60 grams) of carbonated water and the substitution is said to works well for cakes, cupcakes and quick breads. Again – I suggest sticking to AIP expert tested/created recipes rather than trying to reinvent the wheel.

Flax & Chia Eggs

While these are a wonderful Paleo option in baking going forward, if you’re on the AIP and still in the elimination stage, this option simply isn’t suitable for you.

BUT, if you’ve reintroduced these, here’s how to make them:

To replace one egg, whisk together 1 tablespoon (7 grams) of ground chia or flaxseeds with 3 tablespoons (45 grams) of water until fully absorbed and thickened.

Doing so may cause baked goods to become heavy and dense. Also, it may result in a nuttier flavor, so it works best in products like pancakes, waffles, muffins, breads and cookies.

Resource: Healthline – Effective Substitutes for Eggs

FAQ, News

AIP Amazon Shopping

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What Do I Need & Where Can I Find It?

Getting started on the AIP can be overwhelming – what do you need, where do you find it, how do you know what’s compliant and what’s not?

If you haven’t already grabbed your Food Lists and spent some time on my Food Sourcing Page, I’d recommend checking it out. There you’ll find lots of recommended AIP Friendly shops and whole bunch of quick shop categories that take you to my AIP Storefronts on Amazon (USA – for other countries, keep reading).

Beyond that, I’ve put a pretty extensive list of items together for you – kitchen tools, gadgets and appliances that I either have or are they’re on my wish list, snacks, pantry items and hard to find ingredients, cookbooks, reference books and soooo much more!

While I try to keep this list up-to-date, brands come and go and companies change their ingredients from time to time so the onus is always on the consumer to check labels and ensure that products are suitable for you, your medical condition and your stage of the AIP. If you find a broken link or see a product has changed and is no longer compliant, I would appreciate it if you could drop me a message on my contact page (I thank you in advance for helping me keep on top of these things).

Check out my Categorized AIP Amazon Storefronts in Your Region!

USA / Canada AND the UK.
Be sure to hit the “Follow” button on Amazon so you don’t miss out when I add more product suggestions!

Don’t miss out on all of the benefits of Amazon Prime.

Eligible Amazon Members can get up to 30 Days for FREE!
Click your region to learn more and claim your personal offer.
USA / Canada / UK

Young Adults Get up to 6 Months for FREE!
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USA / Canada / UK

Amazon has even more to offer!

Amazon Video: USA / Canada / UK

Amazon Music: USA / Canada / UK

Audible: USA / Canada / UK

Amazon Kindle Unlimited: USA / Canada / UK

Happy Shopping!

FAQ

What About Matcha & Green Tea?

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What about Matcha and green tea on the AIP? And what’s the difference? This one catches out more than a few who are new to the autoimmune protocol, so let’s take a closer look.

First of all, if you haven’t read my post, “What About Tea on the AIP?”– you might want to check it out for some of the basics on tea – click here.

One of the most common misconceptions on the AIP is that it’s a caffeine-free protocol, and that this is the reason we remove coffee during the elimination phase (to learn more about why coffee is eliminated, read my post here – “Kicking the Coffee Habit“). Because of green tea’s high caffeine content, it gets thrown into the confusion and folks assume it’s not compliant.

All that said, let’s clarify things before we go any further – the AIP is NOT a caffeine-free protocol according to “What’s IN and What’s OUT on AIP? Answers to Tricky Foods” from Autoimmune Wellness (click here to read the whole article):

Caffeinated Tea (Green or Black)

AIP is a coffee-free, but not a caffeine-free protocol. Green and black teas can be consumed, but due to the caffeine it’s generally advised to drink them earlier in the day and in moderation. It is also important to read labels carefully, as many teas have soy lecithin or other additives (or toxins) that are avoided on AIP. If adrenal fatigue is part of your health picture, you’ll want to work to eliminate caffeine entirely.

VERDICT: Caffeinated teas are elimination-phase legal.

Matcha vs. Green Tea

Okay, so we’ve determined green tea is AIP eliminations stage compliant, awesome! (DISCLAIMER – not everything that’s AIP is right for everyone – if you’re not sure if it’s right for you and your medical condition, be sure to consult a professional – I’m not a doctor and am not making any recommendations either way with this information).

Now, what’s the difference between Matcha and green tea, or are they the same thing? In my research, I found that the amount of caffeine claimed to be in Matcha varies widely from one source to the next, and in reality it probably does because there are different grades and qualities. Unfortunately, this makes it difficult to present you with hard facts, but I’ll tell you what I know according to this article from Healthline (read the full article here).

Matcha and regular green tea both come from the same plant – camellia sinensis – which is native to China.

Matcha, however is grown differently than regular green tea – the tea bushes are shielded from sunlight for about 20-30 days prior to harvest, which triggers an increase in chlorophyll levels, turning the leaves a darker shade of green and increasing the production of amino acids (L-theanine in particular which is linked to increased alertness, improved mood, memory and concentration, mental relaxation and stress reduction. Processing also differs from regular green tea – after harvesting the youngest tea leaves, the stems and veins are removed from the tea leaves and only the leaves are stone-ground into the fine, bright green powder known as Matcha (this is very labor intensive and explains the higher cost).

Because the whole leaf powder is ingested (not just steeped), Matcha is even higher than green tea in some substances – such as caffeine and antioxidants – that means a single cup (237ml) of Matcha may be the equivalent to about three cups (711ml) of regular green tea. One study found that Matcha contains up to 137 times more antioxidants than a low-grade variety of green tea and up to 3 times more antioxidants than other high-quality green tea.

Matcha, which can have a grassy and bitter taste, is often served with a sweetener or milk (in our case on the AIP, a dairy-free milk with honey, maple syrup, coconut sugar or maple sugar). Matcha powder is also popular in smoothies and baking.

More Kick Than Coffee!

If you’re trying to kick the coffee habit but you find you’re crashing without your caffeine fix, you might want to consider a cup of Matcha instead.

The average cup of coffee contains approximately 95 mg of caffeine (this can vary from 0 to 95 mg depending on the brew – read more about coffee on Healthline), while one cup (237 ml) of standard Matcha, made from 4 teaspoons of powder, generally packs about 280 mg of caffeine. This is significantly higher than a cup (237 ml) of regular green tea, which provides 35 mg of caffeine. (It’s noteworthy that, most people don’t drink a full cup (237 ml) of Matcha at once because of its high caffeine content. It’s more common to drink a small cup – just 2–4 ounces (59–118 ml). Additionally, caffeine content also varies based on how much Matcha powder you add.

Not only does Matcha contain more caffeine than coffee (in some cases), it comes without the crash. Thanks to the amino acid content – L-theanine modifies the effects of caffeine in your body, increasing alertness without causing the drowsiness that often follows coffee consumption. Thus, matcha tea may provide a milder and longer-lasting buzz than coffee.

Quality Counts

As mentioned above in the quote from Autoimmune Wellness, you’ll need to watch ingredient lists, and you’ll want to search for the best clean brands of tea on the market.

It’s difficult for me to include a list for you as companies can change their products at any given time, but I’ve compiled a few recommended offerings and included them in my AIP Amazon Storefronts here. When I first ventured into Matcha I used Jade Leaf Organic Matcha powder and found the taste quite good – it is however a culinary grade, not ceremonial grade.

I personally recommend Pique Tea – Sun Goddess Matcha – it’s delicious and claims to be the world’s purest Matcha, crafted to the highest standards of the finest ceremonial grade (quadruple toxin screened for heavy metals, pesticides, toxic mold and radioactive isotopes, higher l-theanine content, made in collaboration with a teamaster, free of preservatives, sugar and artificial sweeteners). Designed for mindfulness and described as a mug full of zen (also recommended by Dr. Sarah Ballantyne – the founder of the Autoimmune Protocol).

Pique Tea is a very well respected brand that prides themselves on the highest quality teas – you can read my post about Pique Tea here and how it fits into your AIP healing journey, or shop directly with our affiliate link by clicking here.

As always, the onus is on you to do a little research so you avoid GMO and pesticide laden products – some use cornstarch in their bags and some contain soy and “natural” or artificial flavors – these are ingredients to stay clear of! Watch for certified organic products and check for sneaky non AIP ingredients (I’ve even seen rice flour in some blends) and spices.

Does it Make the Grade?

Before you buy Matcha, you need to know that there are different grades. The two main Matcha grades are ceremonial and culinary, but culinary is further divided into five grades: premium, cafe, ingredient, kitchen and classic. Each grade is determined based on color, texture and quality and each has different uses. Confused yet?

Ceremonial grade has one purpose – to drink. It’s the highest-quality tea grade produced from the youngest tea leaves. It’s vibrant green in color, has a powder-fine texture, should never feel grity, is naturally sweet in flavor (or so they say) and is pure in taste. It often smells (and in my opinion tastes) like freshly cut grass. Ceremonial grade produces a thicker green tea and is to be consumed plain, without the addition of sweeteners or other ingredients.

Culinary grade, or food grade isn’t a lower quality tea, it’s simply made differently and is used in baking, cooking, milk-based drink and smoothies. This grade of Matcha is not intended to be consumed plain as a tea, as it’s stronger and slightly bitter in taste – it’s intended to be combined with other ingredients.

The Five Sub-Grades of Matcha and Their Uses:

Premium: Premium grade is considered an everyday use Matcha that pairs well with blended drinks.
Cafe: Cafe grade has a very robust flavor, making it the perfect grade for baking and cooking.
Ingredient: Ingredient grade is mixed with older tea leaves—that have stronger flavors—and also help give it more of a thicker consistency, which is why it’s ideal for using in recipes that contain dairy products.
Kitchen: Kitchen grade is produced with the least amount of delicate leaves, isn’t as fine as other Matcha powder types, is a darker green and is very bitter, all of which make this grade great for large-scale brewing or trying with new recipes.
Classic: Classic grade is perhaps the most commonly available of the grades, and it has a strong flavor, allowing it to be used with numerous food and beverage recipes.

Take Me To The Recipes!

Ready to mix up some Matcha? Be sure to check our Facebook Group for lots of options. Try searching “Latte” or simply “Matcha” – you’ll be amazed how many creative AIP recipes are using Matcha!

FAQ, News

The Healing Power of Lemons & Your Liver

When life gives you lemons … make lemon juice!

Today, I want to discuss the healing power of lemons and your liver.

Over the years, I’ve seen so thousands of people join the AIP Recipe Collection Facebook Group looking for help with recipes to support their healing journey. They describe serious cases of hives, unexplained rashes and reactions, eczema, digestive disorders, acne, acid reflux, cirrhosis, psoriasis, edema, hepatitis, lupus, chronic fatigue and other liver related symptoms and diseases … it’s frankly quite shocking … and most people don’t realize that they are all related to liver function! Did you know there are more than 100 types of different kinds of liver diseases. and fatty liver disease is by far the most common?

I’m posting this information here in the hope that it will help others benefit from the healing power of lemons and understand how important it is to support your liver through the use of a diet and the addition of lemons as “medicine” – if it’s right for you. (DISCLAIMER: I am not a doctor, lemon juice may not be fore everyone, I am simply sharing my research and results, and you should consult your physician to see if this is right for you.)

My experience using lemons as “medicine” began as I struggled to find answers to my own health issues – first an inexplicably enlarged liver and edema, then an extreme case of hives that left me unable to sleep, and when I could sleep I had to sleep with ice-packs applied to my legs so I wouldn’t claw them open in the middle of the night. I’d been down the road of hormone testing, ultra-sounds and trips to the dermatologist without any answer or improvement – I was ready to try just about anything … and when I tell you what I did, you’ll probably agree, I really was ready to try anything!

While my doctors had pretty much ignored my liver in trying to deal with my symptoms I decided to circle back and focus on it on my own, and I’ve shocked more than a few (including medical professionals) with the approach I took.

Why Focus On The Liver?

The liver is the second largest organ – next only to our skin. If your symptoms include skin reactions, it could very well be an indication that your body is overloaded trying to remove toxins from the body, and it is therefore highly likely that your liver is either over loaded or at minimum in need of some extra support.
How are your albumin levels? Albumin is the main protein that is made by the liver. While there are many factors that can affect the level of albumin circulating in the blood, chronic liver disease causes a decrease in the amount of albumin produced, and therefore the level of albumin in the blood is reduced. NOTE: you do not have to be a heavy drinker to have liver disease – being under chronic stress can have a HUGE impact on liver health.
Our livers are over worked and overlooked! Don’t believe me – read on!

Consider this information from the Canadian Liver Foundation:

“The liver is a resilient organ that’s easy to ignore – until something goes wrong. Because of its wide-ranging responsibilities, your healthy liver can come under attack by viruses, toxic substances, contaminants and diseases. However, even when under siege, the liver is very slow to complain. People who have problems with their liver are frequently unaware because they may have few, if any, symptoms. Your liver is such a determined organ that it will continue working even when two-thirds of it has been damaged.”

“Weighing in at a little over one kilogram, your liver is a complex chemical factory that works 24 hours a day. It processes virtually everything you eat, drink, breathe in or rub on your skin; in fact, the liver performs over 500 functions that are vital to life.

Every day, your liver helps your body by providing it with energy, fighting off infections and toxins, helping clot the blood, regulating hormones and much, much more.

To give you an idea of your liver’s critical roles, here is a partial list of its functions:

Cleanses your blood: Metabolizing alcohol and other drugs and chemicals, neutralizing and destroying poisonous substances.
Regulates your supply of body fuel: Producing, storing and supplying quick energy (glucose) to keep your mind alert and your body active. It produces, stores and exports fat.
Manufactures many of your essential body proteins involved in: Transporting substances in your blood, clotting of your blood, and providing resistance to infections.
Regulates the balance of hormones: Including sex hormones, thyroid hormones, cortisone and other adrenal hormones.
Regulates your body’s cholesterol: Producing cholesterol, excreting it and converting it to other essential substances.
Regulates your supply of essential vitamins and minerals: Including iron and copper.
Produces bile: Eliminating toxic substances from your body and aiding with your digestion.”

Back to the Lemons!

Oddly enough, I learned my lemon, liver support protocol while watching a documentary called e-motion. If you haven’t watched this documentary yet, I highly recommend it – it discussed how our emotions and how stress, sadness, anger and even memories can be held responsible for many if not all of the diseases we suffer today … because they effect our organs, and very importantly OUR LIVER! You can watch the full-length program on YouTube – check it out here.

One of the speakers, Don Tolman – Whole Foods Nutritional & Author (“Cowboy Don” as he’s called – I knew I liked him right away with a handle like that!), talked about the benefits of lemon juice and how drinking ONE CUP (approximately THREE lemons) of fresh squeezed lemon juice every morning before food, for a period of 90 days (none of this tiny squeeze of lemon in water folks) will usually fully restore your liver in that short a period of time! (Watch a clip of him discussing this on YouTube here.)

Everything Cowboy Don was saying about lemons, an-ions, bile and digestion resonated with me and I wanted to know more, so I looked him up on the internet and found this article: “How to Restore Liver Health & Improve Function” – it’s a really good quick look at what the liver does and how it’s impacted by toxins, viruses (NOTE: it does discuss some non-AIP products as cleanses, but we can look past that and use what will work for us here in conjunction to the AIP).

Here are a few snippets from the article:

A healthy liver is crucial to your overall health and vitality.

Unfortunately, due to modern day life, it’s common for your liver to become stressed, overworked and damaged leading to malfunctioning and eventual dis-ease.

There are a number of things you can do to reverse any damage and heal liver disease naturally without toxic pharmaceuticals or medical intervention.

WHAT IS THE LIVER?

The liver is the largest internal organ of the body. It’s located on the upper right side of the stomach and is vital for the functioning of your metabolism and immune system.

WHAT DOES THE LIVER DO?

The liver performs several important tasks including; storing blood and constantly filtering it to remove harmful toxins; it rids the body of dead blood cells; secretes hormones and enzymes; supports digestion, converting what we eat into life-sustaining nutrition; and even regenerates its own damaged tissue.

WHAT CAUSES LIVER DISEASE?

Liver disease is usually caused by internal infection as a result of exposure to viruses, medical drugs or toxic substances like chemical cosmetics which seep into the body, impacting the auto-immune process.

Since I originally researched Cowboy Don and his theory about the healing power of lemons and your liver, he’s written a new article that you may also want to read – Signs of Fatty Liver Disease and How to Recover Naturally. But, for now … continue along with me on this lemon juice journey.

Liver Rejuvenating Lemon Juice Protocol

One of the most potent and effective foods on earth for healing, regenerating and cleansing the liver is Lemons.

In fact, if you’ll drink one cup of freshly squeezed lemon juice each day when you rise, within 90 days your liver will usually restore itself.

Lemons are the only food on earth that contain “an-ions” (every other wholefood contains “cat-ions”). Your liver produces “an-ions” known as bile which helps to release toxins and metabolic waste. That’s why lemons have significance when it comes to restoring your liver to its highest functional capacity.

So, why does it work? The most basic explanation I can come up with is that it gives your liver a break. Since your liver has to produce an-ions to get rid of toxins from your body, manage digestion and more (as mentioned earlier in this post – your liver is pretty busy), it never gets a day off. Consuming lemon juice, which is the only wholefood that contains an-ions, you’re giving your liver the love and support it needs, allowing it to use some of the an-ions (either that it produces or that you’re providing in the lemon juice) to rejuvenate itself.

Okay – I can hear you now – seriously, ONE CUP of lemon juice every morning, 30 minutes before food for 90 DAYS! No way, can’t be done! And, does it even work?

Well, yes, you CAN do it, I DID and YES, it worked for me! While I’m not a doctor, I’ve share what I learn with others who struggle with recurring flares of eczema, hives, rashes, psoriasis, etc., and it’s helped them too! Oddly enough, I recently chatted with my Functional Medicine Practitioner, who’s helping to put a protocol together to help with my prolonged toxic exposure to mold, and she mentioned that my crazy lemon drink theory that I’d told her about was no so crazy at all – in the course she’d been taking to become a practitioner specializing in mold exposure she learned that another practitioner uses a similar lemon juice drink to successfully to treat flares like this – go figure!

A Recipe to “Zest Up Your Life!”

Let me make this an easier “pill” to swallow. I couldn’t bring myself to take the full cup of lemon juice in additional water, I just wanted it out of the way ASAP – down the hatch! I tried just chugging that much lemon juice, and while it’s doable, I found and modified a recipe called Zest Up your Life, that makes it a little more bearable and easier to clean up.

Ingredients

3 Lemons (organic if possible)
1 TBSP Honey (raw if possible)
1 tsp Turmeric
Pinch of Himalayan Salt
Pinch of Black Pepper (if you’ve reintroduced)
1 TBSP of Chia Seeds (if you’ve reintroduced)

Preparation

Juice your lemons – I found it much easier for clean up using a citrus juicer instead of a vegetable juicer
Stir in honey, turmeric, salt and pepper
Sprinkle chia seeds on top
Drink immediately
Once you become a seasoned lemon juice veteran you may enjoy it served over ice for a refreshing summer beverage

Lemon Juice & Water

Not ready, or maybe not needing, to go “whole-lemon” into liver rejuvenation? That’s okay, but don’t underestimate the healing power of lemons! Drinking lemon-infused water daily is a great way to show your liver some love! There are LOTS of articles on the internet that discuss the incredible health and healing benefits of lemons and lemon water … so don’t hesitate to liven up your plain water with a squeeze or infusion of lemon.

Is it best to add lemon to cold, warm, or hot water?

A debate came up a while ago when I posted an old family-favorite cold remedy for Hot Lemon and Honey in the AIP Recipe Collection Group – “Doesn’t the vitamin C get destroyed in hot water?” So, in usual fashion, I went digging for information. Here’s what I learned: “Warm water helps extract Vitamin C and polyphenols from both the lemon and its peel. While vitamin C isn’t heat stable – meaning it can degrade once it reaches a certain temperature – even a boiling temperature isn’t hot enough to negate the fruit’s benefits.” You can read more about this topic here – “The Right Way to Drink Lemon Water (For Maximum Benefits), According to a Nutritionist“

FAQ

Unfamiliar AIP Foods

If you’re new to the AIP you’ve likely started seeing recipes with some pretty unusual sounding ingredients – getting confused yet? Don’t worry, I’ve got you! I get a lot of questions about the following list of unfamiliar AIP compliant foods, so I’m going to provide you with some resources to help you on your way.

As a bit of a heads-up, these foods may not always be readily available at your local grocery store – you may need to check places like Whole Foods, Health Food Stores, Asian markets or seek them out in an online shop. In some cases, sadly, you just may not be able to find them in your area … ever … so you may need to consider alternate recipes if you run up against them.

Sweet Potatoes

While sweet potatoes in themselves are not an unfamiliar food, there are varieties that you may not be familiar with … like the elusive “white sweet potato,” for one. Check out this article that includes images depicting several (not all) varieties – Types of Sweet Potatoes and Why You Should Be Eating Them so you can more easily identify your options when you hit the shops (lots of regular grocers carry them, but you can typically find them in shops like Whole Foods and Asian markets). You may find in your area that you can find Caribbean or Jamaican varieties – these are similar in appearance to the Japanese variety. I personally find that the white fleshed varieties provide a texture that is more similar to a regular potato and they tend to be less sweet than a regular sweet potato/yam. If you have your eye on the purple sweet potatoes, those are kind of fun, and you can find a few recipes posted in the AIP Recipe Collection Facebook Group as well. If you’re in the USA and have access to Amazon, check out my AIP Storefronts under “Groceries.”

Plantains

These banana lookalikes are crazy amazing and pretty much have AIP Super-Powers! This is probably one of the unfamiliar foods I’m most grateful to have found on the AIP. Depending on their ripeness they can be used in all kinds of baked goods and dishes – from potato salad and potato chip substitutes to waffles, pancakes, cake, rice, nacho replacements and so much more! You’ll find LOTS of recipes that call for them in the AIP Recipe Collection Facebook Group, but first, take a moment to get acquainted with their health benefits here – Plantains: 7 Reasons to Add to Your Diet (NOTE: The recipes linked at the bottom of the article are not necessarily AIP compliant). Intrigued? Learn more about how to peel and prepare plantains here – Plantains 101. Ready to get cooking? Check out this recipe round up that includes recipes from around the web and how to use plantains at various stages of ripeness, and even recipes that use plantain flour – Plenty of Plantains – Over 200 AIP Plantain Recipes.

Cassava / Yuca

You’ll find Cassava flour is called for in a LOT of AIP baking recipes – it’s probably THE go-to flour for recipe creators because it reacts the most like a traditional flour. Cassava can sometimes be confused with Tapioca Flour/Starch, but you should know that the two are very different things and can not be used interchangeably in all cases, so I encourage you to read my post – Arrowroot vs. Tapioca vs. Cassava. Cassava / Yuca root/tuber is so much more than just a great flour! It can be used as a potato substitute, you can make pizza crust out of it and even french fries! You can buy it as a root/tuber in the produce section or pre-prepared (peeled) in the freezer section. As a word of warning, these guys are a challenge to peel and prep, but it can be done. Learn more about them in this article – Cassava (Yuca) 101 (NOTE: The recipe included on this page is NOT AIP compliant – I’m sharing it for the info about Yuca and how to clean and chop it, so circle back to the AIP Recipe Collection Facebook Group if you’re looking for ways to use your new-found friend!)

Eddoes / Taro

Wait, what? Ed who? This is another tuber/root that you’ll find in fewer AIP recipes, but it appears to be used similarly to cassava/yuca – mashed, as fries or root chips, in stir-fry, soup or stew, as a breakfast potato in a hash, etc. – so, basically another great potato alternative! It has some amazing health benefits that you can read about here – Asian Superfood: The Impressive Health Benefits of Taro Root. You will find a few recipes for it in the AIP Recipe Collection Facebook Group – try searching Eddoe and Taro.

Tigernuts

Hold the phone … nuts!? Well, they’re actually not nuts … Tigernuts are a tuber, and you’ll find them used in all kinds of AIP recipes. While they can be eaten as a snack (as a whole Tigernut), they are quite hard, so you’ll maybe want to try them in flake or flour form, used in baked goods, granola and even transformed into a replacement for peanut butter or nut milk! Tigernuts are reminiscent of almonds and can be used in place of almonds/almond flour/almond milk. Depending on where you live, you may find these to be quite pricey, but you may consider them/it a worthwhile investment as they do create some delicious goodies. As with everything there are up-sides and down-sides to using something less familiar, so you’ll need to take it slow with Tigernuts to determine if they’re right for you (those with digestive issues or sensitivities to high-fiber foods might experience discomfort using them). Want to learn more about them, check out this article from Healthline, and then head over to the AIP Recipe Collection Facebook Group where you’ll find lots of inspiration on how to use them in conjunction to your AIP healing journey. Looking for where to buy them? Head over to my AIP Amazon Storefronts and search “tigernut” when you get there.

Jicama

Pronounced, hee-cama, this root vegetable is a little different than the tubers mentioned above – it can be eaten raw! It’s high in prebiotic fiber, low in starch, sugar and carbs compared to other root veggies – it’s similar in taste and feel to very crisp apple. Learn more about its health benefits here – Jicama: Full of Prebiotic Fiber, It Helps Weight Loss, and then more about how to prep and use it here – Jicama Is Probably the Most Exciting Vegetable You’re Not Eating. You will find a number of recipes that incorporate Jicama over in the AIP Recipe Collection Facebook Group where it’s used in breakfast hash, salads, salsa replacements, as a dessert, fries, hash browns and more!

Tamarind

But wait, it’s a pod with seeds in it – isn’t it a legume! How can this be compliant? Well, yes, it is a pod-like fruit and considered part of the legume family … but when we talk about tamarind in the AIP world, we’re just talking about the pulp of the outer pod that’s made into tamarind paste – that IS compliant. Want to learn some of the benefits of consuming Tamarind – take a look at this article from Healthline. Ok, but what on earth is it used for? Tamarind paste is high in tartaric acid which adds a tart, sweet or sour taste to dishes which makes it a great addition to a no-mato sauce, no-mato ketchup or BBQ sauce, marinades, curries or other Indian, Thai, Asian and Mexican dishes. This little gem offers a more exotic and complex taste profile than just using lemon or vinegars. Want to try it out? You can find tamarind paste/puree in our affiliate shop- click here.

Gelatin Eggs

Okay, so this isn’t exactly a food you can go out and buy (don’t laugh, I’ve been asked where to buy gelatin eggs), but it’s an ingredient you’ll see listed in AIP recipes and I want you to be aware of what it is, how to make them and how they’re used. You can learn more in my dedicated post – Egg Replacements.

Cream of Tartar

Here’s one you may not have come across a lot on the SAD (Standard American Diet), but you’ll see crop up a lot more in AIP baking. I get asked a LOT if there’s a substitute for it (because it’s not something folks tend to keep on hand) – unfortunately, it’s unique and there is no substitute … so, if you don’t have some on hand, you may want to pick some up (You can find it in our affiliate shop – click here). What’s it used for? when used in combination with baking soda/sodium bicarbonate it becomes a leavening agent – the stuff that makes baked goods puff up in the oven. Basically, this combination creates an AIP compliant baking powder. So, why can’t we just use regular baking powder, you ask? Traditional brands contain cornstarch (a no-no on the AIP) and sometimes aluminum in the baking soda (I try to use aluminum free baking soda – You can find aluminum free baking soda in our affiliate shop – click here).

FAQ

Prepping Your Kitchen & Pantry for the AIP

Kitchen Help

I get a lot of questions from AIP-Newbies looking for advice on how to get started on the AIP, what kitchen tools they might need, what pantry items would be considered essential, etc. If you find yourself asking these questions you may enjoy these features

AIP Kitchen Tour from Autoimmune Wellness
AIP Kitchen Tour is a long-running monthly feature where they profile a member of the AIP community and their kitchen setup in hopes that it will further inspire us to get our kitchens organized and set up for success!

They’ve interviewed folks who are making the AIP lifestyle a reality in everything from college dorms and small city apartments, to large households with non-AIP family members, and everything in between.

My Kitchen Tour
If you’re interested in a reading my personal kitchen tour as featured on Autoimmune Wellness, you can check it out here:
Gail’s AIP Kitchen: How She Manages Hashimoto’s and Eosinophilic Gastroenteritis! Not only does it offer you a glimpse into my real world, I also offer you a lot of suggestions for various kitchen tools and equipment you should consider having on hand.

You can find their full archive list of AIP Kitchen Tours here.

Stocking Your AIP Pantry

This is a huge topic, and you’ll find lots of lists out there that suggest buying all kinds of weird ingredients. I’ll admit, this was a little easier for me since I’d already been gluten free for a number of years, but I’ll return to my #1 piece of AIP advice … keep it simple! If you do, there is NO need to go out and break the bank to buy all kinds of unfamiliar ingredients. Avoid overwhelm – basic is best – don’t get caught up in idea of trying to recreate your old favorites just because there are recipes available to make it happen. Basic meat and sweet-potatoes cooking is what we’re talking about here.

The best place to start, of course, is to familiarize yourself with the food lists – if you haven’t done so already, be sure to check them out here.

Your next step is sorting!

Out with the “Bad”: The first thing I did way back when I went gluten free was to create a separate section in our pantry for my treats and my husband’s. I was fortunate enough that he’d be eating largely the same meals as I did, so I wouldn’t need to keep two sets of food stuffs for cooking. I got rid of my cake mixes, flour, pasta, canned soups and sauces, sugar, syrups, cooking oils and the like. Then, when I started the AIP I re-organized again – I moved the maybe foods and reintroductions (unless my husband was using them) to a separate cupboard that I wouldn’t be frequenting (it helps to resist temptation) – things like chocolate, coffee, nuts, seeds, hot sauces, spices and so on.

In with the “Good”: Having sorted and cleared your cupboards, they might be looking a little bear, so you’ll need to bring in some replacements. Since this can be quite overwhelming, I’ve tried to take the stress out of it and I’ve created some quick category shopping for you over on my Food Sourcing page – be sure to check it out. Even if you don’t buy there (though you can get 10% off your first order – check out my coupon page or see above), it’s a great place to check brands! You can also check out my AIP Amazon Storefront where everything is categorized – click here.

Where to start:

Basics like cooking fats are essential – quality olive oil, avocado oil and coconut oil are a good place to start.
Then, since we eliminate refined sugars, you’ll want to ensure you have a basic elimination stage compliant sweetener or two on hand – honey, maple syrup or coconut sugar are commonly called for in AIP recipes, but you can read more about these and other non-nutritive sweeteners in my dedicated post.
Being dairy-free and eliminating nuts will leave you to only a few options for “milks” (most of which you would need to make yourself – check out my post – Milk Options for the AIP) and it’ll feel like everything calls for coconut when you first start out – coconut milk, coconut aminos (replaces soy sauce – definitely a good item to have on hand) coconut flour, coconut butter/manna, coconut oil and the list goes on! Additive free coconut milk is becoming the elusive unicorn, you can make your own, or check out my I’ve listed several more options in my Coconut 101 article – click here, or my AIP Amazon Storefronts.
Grass-fed gelatin will be one you run into when you start baking, but it likely isn’t essential in the beginning. Grass-fed collagen, a close relative to gelatin is used in some recipes and can be used in smoothies as a source of protein but again wouldn’t be something you have to buy right away. You can read more about these ingredients in my dedicated post – here – plus get a discount code at Perfect Supplements where you can SAVE A BOAT LOAD on these items (yup – I have a stackable coupon!)
You’ll find you may need alternate flour options for baking and thickening – commonly used items you’ll run into are arrowroot or tapioca starch/flour, cassava flour and tigernut flour. It’s noteworthy that some folks don’t do well on some of these ingredients (cassava and tigernut are tubers and can cause digestive disturbance, so go slow if you’re tempted into recipes for baked goods using these ingredients – read more about Unfamiliar AIP Foods in my post here).
Seasoning, herbs, spices and vinegar are items you probably already have in your kitchen (make sure you have things like garlic and onion powder, ginger, cinnamon, turmeric, thyme, oregano and rosemary), and note you’ll be ditching regular white vinegar (made from grain) and will use apple cider or balsamic vinegar instead.
Coffee & chocolate get removed during the elimination stage, and some teas, so you’ll want to seek out some alternatives like dandelion and chicory as your morning elixir and roasted carob to help with those sweet cravings. (You can read more about tea, coffee and chocolate in my dedicated posts – What About Tea on the AIP, Chocolate – Friend or Foe? and Kicking the Coffee Habit)
Of course there are an abundance of AIP compliant treats and snacks available, but resist the urge to go overboard. You’ll find lots of pre-made condiments and sauces and even noodles are now available to make your life easier (BBQ, Ketchup, Imitation Mustard and Nomato sauce), but remember your goal is to consume a nutrient dense diet, not to replace old favorites with different convenience foods. Browse around our affiliate shop categories on our food sourcing page, or my AIP Amazon Storefronts and you’ll quickly get the gist of items you’ll want to stock up on.

FAQ, Recipe

AIP Books & Cookbooks

Looking for some recommended reading about the AIP, autoimmune disease or maybe an AIP cookbook? You can find my recommendations on the Resources Page, be sure to check them out! – Click here.

FAQ

Self-Care

Goodness knows you’ve been working hard at taking good care of yourself now that you’re on the AIP, there’s a lot of cooking and prepping and learning to be done and you’re probably exhausted. That said, now’s a good time to consider some of the self-care aspects of the protocol we need to address.

Jump over to the Self-Care page and check out my post on Hygge for the AIP – for some additional information and resources on self-care, support, community, exercise, sleep and stress management.

FAQ

Need Motivation?

“Healing is a journey … not a destination.”

Along the way we all need some encouragement and motivation. From time to time we all get incredibly frustrated, fed up cooking every meal, reading every label, completely ready to throw in the towel and start eating a bag of cookies! I get it, I’ve been there too!

Visit the Motivation page – click here – for advice and encouragement that will help you keep moving forward on your autoimmune healing journey. You’re not alone … you’ve got this!

FAQ

Do I Need A Coach?

So, you’re ready to start the AIP, you’ve read the information but aren’t quite sure you’re comfortable to go it alone. Don’t worry, you’re not the only one!

If you’re trying to determine the best route to take, be sure to read more on our Coaching page – click here for lots more information and resources.