Tag Archive for: FAQ

Can the AIP be done as a Vegetarian?

The short answer to the question, “Can I do the AIP as a Vegetarian?” is … NO … but before you throw up your hands and say – “the AIP isn’t for me” – I want you to understand why and a little bit more about the protocol itself.

Trust me, this is not just some off the cuff response from someone that doesn’t love animals! Before I started my AIP journey I had SERIOUSLY considered becoming a vegetarian or pescatarian myself, so I found this information extremely interesting and it helped me make my decision too.

I see a LOT of people join my AIP Recipe Collection Facebook Group who mention they’re struggling trying to find vegetarian recipes for the elimination stage of their AIP journey … well, there’s a actually good reason for that, and you’ve come to the right place to learn why.

Through my AIP research I’ve run across a number of AIP bloggers and experts that USED TO BE vegetarian but found it necessary to incorporate quality grass-fed, grain free meat and wild caught fish in their diets in order to achieve maximum nutrient sufficiency which is required for healing.

Update to the AIP & What It Means for Vegetarians

In January of 2024, the AIP received a bit of an update. The main protocol remains the same, there has just been a new, additional option for the elimination phase that might make vegetarianism during the AIP elimination stage a possibility. For complete details on the “Modified” AIP Elimination Stage, please read more here – ANNOUNCING Modified AIP: A 2024 Update to the Autoimmune Protocol

FAQ:  Can I do the AIP Elimination Stage as a Vegetarian or Vegan?

The Short Answer: “No!” 

The Reason + Good News:  “With Core AIP Elimination we never recommend doing a vegetarian or vegan implementation of that original protocol, simply because it is protein deficient – you cannot meet minimum nutrient needs. But with Modified AIP  I do think that you could do a vegetarian approach … if it’s well planned. And so my recommendation would be to work with someone who understands minimum protein and nutrient needs that can help design an elimination phase that is compliant with a modified AIP. And it’s far better if you’re someone that’s willing to eat some seafood or even some poultry. I’ve worked with a lot of  people who have done Core AIP that way and have been very successful. But now, with Modified AIP, because you can include beans and rice, you have a better chance of meeting nutritional needs, but I would still say it’s still hard, so I would seek professional guidance for trying that.”

Source: The 5th Annual AIP Summit (2024) – “Introducing the New AIP Modified Elimination Phase” (Presentation by Mickey Trescott, M.Sc., FNTP and AIP Certified Coach and Jaime Hartman, M.Ed., NBC-HWC, FNTP and AIP Certified Coach)

More About The Why’s

If you’ve made it this far, I encourage you to learn more about this topic from our friend, Mickey Trescott. Mickey was a vegan at one point in her life and her story is a valuable one for anyone facing this question about managing the AIP as a vegetarian or vegan – Read more about Mickey’s Recovery Journey by clicking here.

Mickey also wrote a fantastic article, called AIP is a Plant-Based Protocol, that helps dispel some of the myths surrounding the AIP. Unfortunately many people think the AIP, being a variation of the Paleo diet, concentrates heavily on the consumption of animal protein … this is not the case. The AIP is actually a plant-based protocol with its focus on nutrient density. I found it interesting to hear Mickey say she eats more vegetables on the AIP than she did as a vegetarian! 

On the topic of eating more veggies, you might enjoy my article – Eat the Rainbow – click here to read about our veggie intake goals on the AIP.

You can learn even more in this in-depth article on the topic by Eileen Baird that compares the nutrition of vegetarians to those on a Paleo or AIP diet and then she offers excellent tips on how to transition to eating meat after being a vegetarian – it’s recognized that this can be a real challenge. Check out the article here – such a great resource. 

And then you can read Mickey’s latest article Transitioning to AIP from a Vegan or Vegetarian Diet.

What About Supplements?

This post contains affiliate links.  Click here to see what that means.

Where Do Supplements Fit Into A Healing Diet?

With nutrient density and a balanced diet as the priority of the AIP, you might be confused about whether you should also be taking supplements or not.

I’ve had many people tell me they MUST supplement because they’re cutting eggs and dairy and what ever else out of their diet while on the AIP … but in reality this doesn’t have to be the case!

Nutrivore for AIPIf you’re concerned about a certain deficiency, I encourage you to do a quick Google search (search: “What foods are rich in X…”) to find out what foods are rich in that vitamin/nutrient, or better yet, check out my post – “Eat the Rainbow“ and consider delving into “Guide to Nutrivore” or “Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat” by Dr. Sarah Ballantyne, one of the pioneers of the Autoimmune Protocol. I think you’ll be shocked by how much you can get just from eating the RIGHT fruits, vegetables and proteins!

That said, I’m not saying that supplements are a no-no on the AIP, that’s not the case at all.  Many people may be in nutritional crisis due to their medical condition and they may need to supplement in addition to using the AIP to heal (this was and is the case for me).  Most IMPORTANTLY, always follow the guidelines of your doctor, functional medicine practitioner, AIP coach or nutritional consultant – click here for where to find help.

Don’t miss these articles by Autoimmune Wellness :

5 Reasons You Should Get Your Nutrients from Real Food Before Supplements – learn about affordability, the power of real food over supplements, when supplements make sense and so much more!

Supplements & The AIP – learn how to evaluate supplements, whether you need them and which supplements might be of benefit to you

Hidden Gluten, Grains and Nightshades in Meds and Supplements – this is an important topic to consider if you’re taking supplements or medications on the AIP

AIP Trouble Shooting

Before we head into more on supplementation, I want to offer this one thought … if you feel your AIP elimination diet isn’t working for you, and reintroductions just aren’t going well, resist the urge to eliminate more and more foods. Our goal is to be adding foods back into our diet, not removing more and potentially creating disordered eating. 

If you’ve given the AIP elimination diet a serious go an are struggling, please check out my resource on “Digging Deeper & Trouble Shooting the AIP.” 

What Should I Take?

The “I” in that question is THE most important word … supplements are completely unique to each individual. There is NO one-size fits all approach to supplementation, just like there’s no one-size fits all AIP.

My Favorite Supplement Organizer! Large enough for fish oils and more.

There is NO one regime that works for every person with Hashimoto’s or Graves, no guaranteed standard set of supplements someone should take if they suffer from Chrons, Fibromyalgia, MS, RA, etc., and so on. Resist the urge to be a copycat – unfortunately, it’s not as easy as copying from one person’s regime to your own. This can be especially true with things like probiotics (folks with SIBO and digestive disease have special needs – sometimes you don’t even know what your underlying issues are and that makes it trickier again!), and then there’s B vitamins which can be challenging for folks with methylation / detoxification issues, and don’t get me started about anyone dealing with mold exposure issues – things I thought were safe for me are not … and the list goes on and on and on!

Honestly – save yourself some time and stop wasting money on supplements that might not be right for you! If you’re aimlessly taking supplements, or jumping on the latest fad supplement for belly fat, bloating or autoimmune disease, you might simply be creating really expensive urine! That’s right, you heard me … if the supplements aren’t right for you, or your body isn’t absorbing nutrients efficiently, you could just be flushing them and your hard earned cash down the toilet … literally!

That said, supplementation is really something you should work through with an expert, such as a Functional Medicine Practitioner. Seriously consider this – it could save you money AND months or years on your journey to health.

Where Should I Buy My Supplements?

I just mentioned wasting money, none of us want to do that, but more importantly, you want to be sure you’re getting quality supplements. There’s a lot of hubbub lately about fraudulent supplements being sold online from sources like Amazon, so please, buyer beware! If the price is cheap and it seems to good to be true, it likely is.

Beyond that, supplements are scary confusing! There are so many things to watch for when it comes to nutritional ingredients and quality, never mind all the tricky inactive ingredients that may be hiding in your supplements (did you catch that article link above?)! So if you’re feeling confused, whenever possible, enlist a professional who is knowledgeable about the AIP and your diagnosis to assist you with determining the right supplements and best brands for your personal situation.

While I’m not about to recommend any particular product for anyone’s personal situation (DISCLAIMER: I’m not a doctor), I will point you in the right direction to a trusted company that has been recommended by many autoimmune experts. I have personally used Perfect Supplements desiccated liver and organ capsules, collagen and more. I trust their quality offerings so much that I decided to become an affiliate. You can find them here, and you can save money when you use this link and CODE: “AIP10”  
Save 20% when you purchase 3 or more Perfect Brand products
Save 25% when you purchase 6 or more Perfect Brand products
Save 10% off EVERY order of ANY brand 

(NOTE: Not all products offered by this partner are necessarily AIP – you will still need to do your own research and consult a professional for advice.) 

LOOKING for other options?  Since I know many people are looking for quality supplements at affordable prices, I’ll share one of my favorite shops – iHerb, and you can save 10% as a new customer or 5% as a returning customer with my referral code “HAN855” (NOTE: I still do a lot of research before purchases – you’ll need to evaluate brands and ingredients on everything you choose). One of the best things about shopping for my supplements online is that it allows me to dig in, compare prices, brands and ingredients before buying. I simply can’t do that buying in a physical store – there’s too much pressure!

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Spices on the AIP

Looking for ways to bring some spice to your AIP plate? I’ve got you!

First, let’s start with a bit of reassurance … strict, elimination stage AIP is not meant to last forever, and many spicy options are among the list of early reintroductions.

In the meantime, I’m including some resources on what to include, what to avoid, and how to spice things up and elevate your dishes … because AIP need-not be boring or flavorless!

What’s In, What’s Out?

Dr. Ballantyne also had a post on her website that I’d recommend – Spices on the Autoimmune Protocol – it’s a list of what’s in and what’s out from Dr. Ballantyne. If you want to understand the “whys” behind the eliminations, click the link above for The Autoimmune Protocol book to learn more.

For a comprehensive list of AIP foods and, including the order of reintroduction, my #1 recommendation is Dr. Sarah Ballantyne’s The Autoimmune Protocol book – grab your copy here.

The Basics:

Don’t Skimp:  First and foremost, don’t skimp! In my years of AIP cooking, I find a lot of the recipes are a little light-handed on seasoning. Review the ingredient lists and quantities before you start cooking, and be sure to taste as you go. Try using more herbs than you’re accustomed to. Not only do they add lots of flavor, most have plenty of healing benefits. 

Find Your Balance: While I’m no expert, I do know that finding balance in cooking and sauces is so important for bringing out the best in your meal. Sometimes a simple squeeze or zest of a lemon, or a dash of a compliant vinegar is all you need to add brightness to a dish. Salt brings out flavors, and an extra pinch might just be the ticket. On the AIP, we’re avoiding refined sugar, so sweetness might be lacking in AIP recipes. Check your flavors as you cook and decide if a pinch or drizzle of a compliant sweetener might enhance the taste, or experiment with a vinegar you’ve never tried before. While apple cider vinegar is the most common AIP vinegar option, a quality balsamic can add a sweet and savory twist. Have you tried champagne, ume plum or sherry vinegar? Need more umami (savory depth of flavor)? What about mushrooms, sea vegetables, fish sauce or anchovy paste? Try to look at your AIP journey as a blessing to push you outside your comfort zone in the kitchen .. I know I’ve become a better cook thanks to the challenge of needing to find compliant alternatives. Want to learn more about balancing flavors? This article on flavor balancing and how to fix a recipe may be helpful – click here (note, it’s not specifically AIP, so watch which ingredients you choose to use).

Spice It Up: If you’re missing heat in your dishes, get creative with ingredients like fresh ginger (or very fresh ginger powder), garlic, radishes, fresh grated horseradish (prepared horseradish typically contains non-compliant ingredients, but you can make your own – click here), and wasabi powder!

This post – How to Find Flavor in AIP Spices – provides some creative ways to make your dishes more flavorful.

Onions & Garlic Not Your Friend? If you’re sensitive to onions and garlic, that can make things a little trickier, but it’s not impossible! Have you experimented with green onions (or scallions)  – they are great FODMAP-friendly onions. Just be sure you only use the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are low FODMAP as long as you keep your serving to ⅔ cup or less. If that doesn’t work for you, try making your own garlic, onion or chive infused oils and salts – these are often better tolerated. My partner shop, Casa de Sante has a few pre-made seasoning, oils and dressing options for you – click here.

Pre-Made Options:

Looking for quality spices and pre-made blends, sauces and oils? Check out my categorized AIP Storefronts on Amazon – try the seasonings and salts categories, baking ingredients and hard to find items for inspiration. There’s even a search function there above my posts – so just type the item you’re after and then click in the category and you’ll find it. Click here for the shop closest to your location – USA / Canada / UK.

AIP Cookbooks:

Looking for inspiration in the convenience of a cookbook? You can find recommendations in my AIP Storefronts on Amazon in my “AIP Books, Cookbooks & Good Reads” section. There are dedicated options featuring Italian, Indian, French and Latin American AIP cuisine. Click the location nearest to you and browse around! – USA / Canada / UK.

If you want a variety of “spicy” AIP recipes to help you be more adventurous with using herbs and spices in the kitchen on AIP, you’ll want to grab “Spice” by Jo Romero. In addition to recipes for drinks, desserts, main meals, side dishes and snacks you’ll find information on individual herbs and spices and learn how to make an AIP-compliant curry of your own. There are also AIP versions of takeaway favourites such as Chinese Style Lemon Chicken, Lamb Dopiaza and Chip Shop Style Curry Sauce as well as AIP-compliant Naan Breads. Click the location nearest you USA / Canada / UK.

DIY Blends:

To make your life easy, I’m including a number of basic DIY AIP spice blends to get you started. Having them prepped in advance can take the stress out of busy weeknights and breakfasts.

Simply blend spices and store in a glass jar in your pantry. For those that you’ll use more regularly, consider doubling the recipe.

Soy Sauce Substitutes

Try Coconut Aminos  or Fish Sauce – Find them in my AIP Amazon Storefronts – USA / Canada / UK

Need a Coconut-Free Soy Sauce Option? I have three for you! (Watch the labels on your ingredients. Red Boat is the best Fish Sauce for AIP)

Soy Sauce Substitute 1
Soy Sauce Substitute 2
Soy Sauce Substitute 3 (use nomato sauce unless you’ve reintroduced tomatoes)

Worcestershire Sauce

Click here for the recipe

All-Purpose Seasoning 1

2 tablespoons Himalayan sea salt
4 teaspoons dried oregano
4 teaspoons onion powder
4 teaspoons powdered ginger
3 teaspoons powdered turmeric

All-Purpose Seasoning 2

2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon powdered ginger
1 tablespoons Himalayan sea salt
2 tablespoons dried parsley

All-Purpose Seasoning 3

Click here for the recipe on my website

Breakfast Seasoning

Click here for the recipe on my website

Italian Seasoning

2 tablespoons dried basil
2 tablespoons dried oregano
1 tablespoon dried rosemary
2 tablespoons dried marjoram
2 tablespoons dried cilantro
2 tablespoons dried savory
1 tablespoon dried thyme

Greek Seasoning

2 tbsp oregano
1 tbsp dried basil
1 tbsp dried thyme
1 tbsp dried rosemary
1 tbsp dried dillweed
1 tbsp parsley flakes
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp salt
1 tsp marjoram
1 tsp cinnamon
1/4 tsp mace

Ranch Seasoning

1 tablespoon Sea Salt
1 tablespoon Garlic Powder
1 tablespoon Onion Powder
2 tablespoons Dried Parsley
2 tablespoons Dried Basil
2 tablespoons Dried Chives
1/2 tsp Black Pepper (omit unless you’ve reintroduced)

BBQ Spice Rub

2 tablespoons smoked sea salt
¼ teaspoon ground cloves
1 teaspoon turmeric
2 tablespoon onion powder
4 tablespoon garlic powder
1 teaspoon dried oregano
1 teaspoon ginger powder
4 tablespoon coconut sugar (can be omitted for sugar free/Keto) 

 

Mole Spice Rub

4 tablespoons toasted carob powder
2 tablespoons powdered turmeric
2 teaspoons dried oregano
2 teaspoons onion powder (my suggestion)
2 teaspoons garlic powder (my suggestion)
2 teaspoons cinnamon
2 teaspoons Himalayan sea salt
2 teaspoons powdered cloves
1 teaspoon powdered ginger

Curry Powder 1

1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon powdered turmeric
2 teaspoons dried cilantro (not coriander)
2 teaspoons dried basil
2 teaspoons dried dill
2 teaspoons cinnamon
1 teaspoon powdered ginger
1/2 teaspoon powdered cloves

Curry Powder 2

2 Tbsp powdered ginger
1 Tbsp powdered garlic
2 Tbsp powdered turmeric
2 tsp ground cinnamon
1/2 tsp ground cloves
2 Tbsp dried cilantro/ coriander leaves
1 tsp fenugreek leaves
1 tsp crushed curry leaves

Curry Powder 3

Click Here for my favorite blend – it’s so simple and delicious!

Poultry Seasoning

3 tablespoons dried thyme
2 tablespoons dried sage
2 tablespoons dried marjoram
1 tablespoon dried rosemary
1/2 teaspoon dried savory

Herbs de Provence

2 tablespoons dried rosemary
1 tablespoon fennel seed (if you’ve reintroduced – otherwise, omit)
2 tablespoons dried savory
2 tablespoons dried thyme
2 tablespoons dried basil
2 tablespoons dried marjoram
2 tablespoons dried lavender flowers
2 tablespoons dried Italian parsley
1 tablespoon dried oregano
1 tablespoon dried tarragon
1 teaspoon bay powder

Apple Pie Spice

5 tsp ground cinnamon
1/2 tsp ground mace (1 tsp nutmeg if you’ve reintroduced)
1/4 tsp ground cloves
(1/2 tsp ground cardamom if you’ve reintroduced) 

Pumpkin Pie Spice

5 tsp ground cinnamon
2 tsp ground ginger 
1/2 tsp ground cloves
1/4 tsp ground mace (or 1/2 tsp ground nutmeg if you’ve reintroduced or omit)

Looking for More?

What about ketchup, mayo, mustard and other condiments? There are plenty of recipe links posted in my searchable Facebook Group – click to join! You’ll find more herb and spice blends, rubs, infused salts, oils and so much more.

Once you get there, try searching “spice” “seasoning” or even #seasoningsaturday – from time to time I do a bit of a running theme, so I try to use hashtags to make future searches easy-peasy! Search also for terms like “condiment” “sauce” or “dip” or search for exactly what you’re looking for like “ketchup” “mustard” “mayo” “BBQ Sauce” and even “curry” – the inspiration is endless!

AIP Baking Powder

Why make your own? Because store-bought brands contain grain (corn starch) or potato starch.

EXCITING NEWS! You can purchase AIP Compliant Baking Powder in my Amazon Storefronts –USA / Canada

TIP: I’ve read that you can use arrowroot starch OR tapioca starch/flour in these recipes. Some Baking Powder recipes don’t call for either, but it’s said to add texture to recipes using alternative flours so it’s not surprising to see it added here.
Small Batch – with tapioca starch – click here for the recipe
Large Batch – with arrowroot (make ahead and store) 1:1:2 ratio – click here for the recipe
Two Ingredients – small batch with baking soda and cream of tartar – click here for the recipe
Three Ingredients – large batch with baking soda, cream of tartar and arrowroot – click here for the recipe
 

Baking Substitutions

Overall, substitutions in AIP baking are NOT recommended (I encourage you to read more about that here), so save yourself the time, money and attempted wizardry in the kitchen and simply follow an AIP recipe that’s already been tried and tested by some exceptional recipe creators. They spend a LOT of time to perfect their recipes before presenting them, so trust their experience and brand recommendations when it comes to flours because quality and texture differs between brands. Be sure to join the AIP Recipe Collection Facebook Group for lots of compliant recipes – click here. 

AIP Swaps

Gelatin Eggs / Egg Replacements – Check out my post here for several variations 

AIP Milk Options – check out my post on this – click here.

AIP Flour – While there are a number of AIP compliant flours that you can use (cassava, tigernut, coconut, tapioca, arrowroot, plantain, green banana), they can be tricky to work with. Cassava flour is the closest option for 1:1 all-purpose use, however it simply doesn’t not react the same as traditional flours and many complain that their AIP baked goods come out gummy. For the most part you’ll find better success when a recipe calls for more than one type of AIP flour. Be sure to join the AIP Recipe Collection Facebook Group for lots of tried and true compliant recipes – click here. 

 

Kombucha & Fermented Foods

Are fermented foods allowed on the AIP?

This question causes a lot of confusion and debate for those on the AIP, but the simple answer is “Yes!” You will find fermented foods recommended as part of a healthy AIP Diet in Dr. Sarah Ballantyne’s handbook – The Autoimmune Protocol (if you haven’t picked it up yet, I recommend it for EVERY person on the AIP – click here.)

Adding fermented food and drinks can be a very healing addition to your AIP menu, however, I can tell you from experience that they may not be for everyone, at least in the beginning.

Caution and care should be exercised choosing products and adding things like kombucha, sauerkraut and other ferments to your diet.  I encourage you to follow the advice of your nutritional consultant and/or Functional Medicine Practitioner to ensure that ferments are right for your personal medical condition and nutritional needs. If you’re not seeing a professional, at the VERY least be sure to keep very careful track of symptoms and reactions after consuming them, and start out with very small quantities.

Why would ferments cause problems? They’re supposed to be the bees-knees for adding more of the “good guys” to our gastrointestinal arsenal, strengthening our microbiome! Here are a couple of quick reasons to ponder – 1) Kombucha contain compounds called FODMAPS which are specific types of carbohydrates that can cause digestive distress in many people (especially those with Gastrointestinal Issues/IBS and SIBO), 2) Because it’s unpasturized it can contain different types of bacteria and yeasts that actually promote growth of opportunistic bad bacteria that can lead to more problems! A bitter beginner option when it comes to fermented foods would be sauerkraut or kimchi.

Still think you might want to jump on the ferment wagon? Feeling a little overwhelmed? I’m not surprised!

There are a lot of fermented products on the market – are any acceptable for AIP?  What ingredients should I look for?  Should I try making my own instead?  Is that even safe?  How much and how often should I consume ferments?

Learn more below from the experts:

A Practical Guide to Fermented Foods for Autoimmune Disease

Everything you need to know about Kombucha – a whole series of articles to dive into!

If you’re looking for Recipes to make your own AIP compliant ferments, try using the search feature in our Facebook Group … try searching “ferment” “pickle” “sauerkraut” “kombucha” or what ever you’re trying to make.

Arrowroot vs. Tapioca vs. Cassava

Arrowroot & Tapioca – Why They’re Not The Same

Can I substitute arrowroot flour/starch for tapioca flour/starch?  That’s a VERY frequently asked question.  Unfortunately it’s really not a yes or no answer .. It’s largely dependent upon what you’re cooking or baking, the accompanying ingredients and the quantity the recipe calls for.

The first thing I suggest you consider is my post on Substitutions in AIP Cooking and Baking, this will help explain why it’s rarely a good idea.

Then you can read up on the differences between arrowroot and tapioca in the resources below.

Arrowroot vs. Tapioca Starch: SPICEography Showdown

Arrowroot vs. Tapioca: What’s the Difference?

Tapioca & Cassava & Gari – Why They’re Not The Same

Then there’s the BIG question about whether tapioca flour/starch is the same as cassava flour and can we not just swap these out? And what about the lesser known Gari Flour? The short answer whether they’re interchangeable is a FIRM NO!

Tapioca flour/starch is more processed than cassava flour and the fiber has been removed, so you can NOT use them interchangeably.

Gari on the other hand is the left-over fiber from making tapioca flour/starch and it therefore is all fiber and contains very very little starch. Noteworthy too, Gari is a fermented product, so the flavor is sour.

When it comes to Cassava flour, it’s typically used for baking and you’ve got the Goldie locks scenario going on here – it has to be JUST RIGHT! That means you need to use Cassava flour when it’s called for in baking if you want your baked goods to turn out right! If you try using tapioca flour/starch instead, it’s likely to come out too gooey or very dense. Gari would change things again – the baked goods would be sour and very likely not hold together properly. This too is why you need to ensure you’re buying quality Cassava flour, and if a recipe creator recommends one brand over another – TRUST THEM – they’ve likely dabbled with more than one Cassava Flour brand and want to ensure your cooking or baking produces results when it comes to taste and texture.

You can read more cassava vs. tapioca and debunk some myths about cassava flour at the same time (no it’s not poisonous folks!) – check out the articles below.

Is Cassava Flour Tapioca Flour?

Five Things You Should Know About Cassava Flour

 

 

Substitutions in AIP Cooking & Baking

Substitutions in AIP Cooking & Baking Can Be Tricky …
Caution is Required!

Can I substitute this for that, or that for this? This is probably one of the most frequently asked questions I get from folks that either can’t find ingredients or have allergies or sensitivities.

In traditional cooking and baking substitutions can be pretty straightforward and usually a minor tweak here and there to a recipe won’t cause a problem … HOWEVER, this is the AIP and many of the ingredients (especially in baking) simply do not react the same way.

Not only are some of the ingredients you’ll run into unfamiliar and difficult to access, they can also be a bit more expensive.  That said, I don’t want you risking your precious supplies when there are better options.

So, what should you do?

If you’re looking to substitute an ingredient in an AIP recipe (e.g. tapioca – arrowroot, plantains – green bananas, cassava flour – tigernut flour, palm shortening, coconut oil, coconut butter, coconut milk, coconut cream… etc… etc…….) I recommend trying to do a little digging in the recipe itself.  To me the authority on each recipe is the recipe creator.  Folks creating AIP recipes do a LOT of trial and error before they settle on their final masterpiece and present it to the world. That said, who better to tell us if a substitution can be made. They want you to recreate their dish with success and experience the same taste and texture that they did – they’re proud of their work and don’t want folks leaving bad reviews about it based on some random substitution gone wrong.

Suggestions:

  1. Try looking at the entire recipe post. Many food bloggers prelude the recipe with a lengthy article about how they came up with the recipe and why they choose the ingredients they did. This will OFTEN give you a clue as to whether substitutions are a good idea.
  2. Read comments that other people have left on the recipe at the bottom of the blog post. OFTEN you will find the answers you seek are there. Sometimes there are a LOT of comments on a recipe, so you can try using the computer search function inside the recipe (ctrl-F brings up the search box) this will help expedite your search.  Simply try entering the ingredient you wish to use .. it might take you directly to the answer you need.
  3. Quantity is another factor to consider.  If the substitution you’re considering involves the main ingredient or a relatively main ingredient of substantial quantity, I typically recommend searching for an alternate instead of considering substitutions. Find a similar recipe that contains ingredients you can use or access.  It may take a little digging, but from experience I’ve found that you’re likely NOT the only one that’s required a substitution and someone’s usually filled the void with a new recipe creation that’s been tried and tested.  Try using the search feature in our Facebook Group where there are literally thousands of recipes posted.
  4. If it’s a matter of not being able to find certain ingredients in your area I would recommend you check out our Food Sourcing page for links to products and online stores that carry AIP items. Barring that you can try Amazon, they are a great resource for unusual items.
  5. It seems that many starting out are sensitive to coconut products, and I get asked a lot about a blanket substitution for coconut milk and coconut aminos since these are quite commonly used in AIP recipes. First let me start by saying that in AIP baking there is no standard substitute for coconut milk – you will need to assess the suitability on a recipe by recipe basis. If you’re simply looking for an alternate AIP milk, you can try making your own tigernut milk, avocado milk or banana milk (recipes for all of these can be found in the Facebook Group) – but remember – you have to assess the recipe – the properties of each of these AIP milks are different and they will not react or produce the same results as coconut milk. AIP cooking is a little more forgiving, and you can find a couple of recipes to make your own coconut aminos replacement in the Facebook Group. Also, once you’re in the group, you’ll see that I tag a lot of recipes #coconutfree – this will make your life easier and help you find recipes that you don’t need to worry about substitutions.
  6. Once you’ve exhausted all the options above, you could try posting a question on the original recipe – that way the creator of the recipe can advise you directly, or post a question on the recipe you’re having trouble with in our Facebook group.

A Final Note:

Substitutions in AIP BAKING are far more risky than AIP COOKING, so be aware that you may be risking your ingredients to recipe failure if you do decide to make substitutions (especially substitutions of vital binding and starch ingredients). Looking to learn more about things like cassava flour, tapioca and arrowroot starch? Some folks think you can interchange these items, but that’s not always the case – read my dedicated post about that here – Arrowroot vs. Tapioca vs. Cassava.

I personally chatted with Mickey Trescott of Autoimmune Wellness about this subject during a Live Q&A that we did in our Facebook Group – you can watch the Q&A session here if you wish, but the gist of it is this – Recipe creators do their very best to create AIP recipes that are going to taste like the “real deal” – not some strange AIP/Gluten Free knock off – TRUST their EXPERTISE!!

More from Mickey Trescott on Substitutions:

This is taken from Mickey’s Instagram feed – follow Mickey here – she’s awesome!

AIP BAKING SUBSTITUTIONS // Have you left a comment on my baking recipes saying “I can’t tolerate X do you have any recommendations?” or “Will this recipe work with X instead of Z?” You may have been disappointed in my answer (usually something along the lines of a simple “no, sorry”). Nothing makes a recipe developer more frustrated to hear feedback that a recipe didn’t work only to hear that substitutions were made or they didn’t follow the directions.

Today, I’m going to explain…

1. When I develop an AIP treat recipe my #1 goal is to come up with something that is palatable enough to serve to your non-AIP friends and family. I test my recipes carefully to make sure they TASTE GOOD. I choose ingredients based on how they perform – I’m looking for the right texture and ease of repeatable success in YOUR kitchen.
2. Specialty ingredients are EXPENSIVE and FUSSY. I don’t want you to waste time and money on bad results. There are no perfect 1 to 1 swaps of these baking ingredients – each one is unique, and I do not spend time discovering what type of disaster you are going to end up with if you use coconut instead of arrowroot (I can tell you right now though, it isn’t going to work).
3. I understand that certain AIP baking ingredients (hello cassava and coconut) are not tolerable to a lot of folks in our community. My recommendation is NOT to try and adapt AIP recipes to fit your additional restrictions – look for recipes that are specifically written without those things. You’ll find cassava-free, coconut-free, and added sweetener-free dessert recipes in all of my books and in the @autoimmunepaleo blog archives. Go find them!
While I don’t advise eating them on a regular basis, a yummy AIP treat recipe can be a fun indulgence or a way to celebrate with friends or family. Do yourself a favor and set yourself up for success by selecting a recipe that calls for ingredients you tolerate and using tools you have on hand.

 

 

What About Palm Oil?

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So what’s the deal with palm oil?

  • Is it AIP compliant?  Yes.
  • Is it a controversial ingredient?  Yes.
  • Should we use it?  The answer to that question is up to you.

Since there’s much controversy about palm oil, sustainability and the endangerment of orangutangs in the rain-forests where it’s harvested, you might wonder why there are so many AIP dessert recipes call for it.  With it’s creamy consistency it becomes an obvious substitute for butter .. and sometimes there’s no other alternative.  You’ll find it in recipes for AIP frostings, fudges and other decadent treats, but since these are only to be consumed in moderation you may be able to avoid palm oil all together.

That said, there are some arguments that palm oil is a very nutritious cooking oil option, and that it can be grown and harvested sustainably.  Not wanting to open up a debate however, I’ll simply stick to the facts and you can find some valuable resources below.

As a huge animal lover I will encourage you to consider sustainability when making buying decisions – for suggested brands vist my AIP Amazon Storefronts in the AIP Cooking Fats & Oils section (USA / Canada / UK) and read more below.

 

Palm Oil .. Red Palm Oil .. Coconut Oil .. What’s the difference?

Red Palm Oil Benefits the Heart & Brain But Is It Bad for the Environment?

Nutritional Yeast

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What is Nutritional Yeast? 

Nutritional yeast has a flavor that has been described as cheesy, nutty and savory. Just a tablespoon or two can add richness to soups and casseroles and larger amounts can make “cheese” sauces taste cheesy. It comes in flakes or power, both which blend nicely into hot foods.

“Nutritional yeast is a food additive made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t froth or grow like baking yeast does so it has no leavening ability. Don’t worry; no animals are harmed in this process because yeasts are members of the fungi family, like mushrooms, not animals.” (Source: Fat Free Vegan Kitchen)

AIP Compliant or Not?

Here’s an often hotly debated topic – Are Yeast & Nutritional Yeast actually AIP compliant?

One of the first AIP food lists published by Dr. Sarah Ballantyne included these items in the YES category, but as with everything, further scientific research started raising red-flags and claimed these ingredients to be gluten cross-reactors .. oh my! So, should we use them or not?

In her most recent book, The Autoimmune Protocol, Dr. Ballantyne lists baker’s yeast and nutritional yeast as potentially gluten cross-reactive foods – but specifies this is due to gluten cross-contamination in production facilities and not the product itself.

Dr. Ballantyne states :

“...brewer’s/baker’s/nutritional yeast have been identified as gluten cross-reactors in one study but it is postulated that this is attributable to common gluten contamination of these foods rather than inherent cross-reactive proteins. Look for options that specify gluten-free.“

Bottom Line? You need to make sure the product you choose is gluten free and NON-fortified. Why is this important? Because it is typically fortified with synthetic B Vitamins and synthetic folate/folic acid … and when fortified it is often grown on corn or corn syrup – a no-no for the AIP!

Notes from a trusted brand – Sari Foods :

“Why choose natural, non-fortified nutritional yeast? Most nutritional yeast products are fortified with excessive amounts of synthetic vitamins to increase the nutritional count. At Sari Foods Company, we believe that synthetic, man-made vitamins are not only unnecessary , but that they can be harmful and toxic to our bodies, causing nutrients imbalances and forcing our kidneys and liver to work overtime while our bodies struggle to absorb them.”

My Best Advice:

It’s important to note that as with everything, AIP compliant or not, not every food or ingredient agrees with everyone or each medical condition, so use common sense and avoid using nutritional yeast if you’re dealing with conditions like Candida (yeast overgrowth), mold exposure, or feel unwell when incorporating it in your diet (it’s not uncommon for people not to feel well with this less common ingredient but it’s certainly worth a try if you’re missing the flavor of cheese – but – listen to your body! If you don’t feel well after using it, discontinue use).

You can find AIP compliant nutritional yeast in my AIP Storefronts on Amazon (click here) – always be sure to check ingredient labels to be sure.

Looking for Recipes?

If you’re looking for recipes that incorporate the cheesy flavor of nutritional yeast (including AIP cheese sauce, queso, AIP mac n cheese and more) be sure to visit our Facebook Group and try the group search, lots will come up!