Mastering the AIP Diet: A Playful Guide to Healthy Cooking

Last week I shared a guide on the AIP Diet so I won't go too much into it, but, in a nutshell, the Autoimmune Protocol (AIP) diet is designed to help people with autoimmune diseases reduce inflammation and other symptoms.

It’s essentially a stricter version of the paleo diet which might sound scary. But fear not! With a little prep and know-how, you'll be whipping up AIP masterpieces in no time.

Step 1: Stocking the AIP Kitchen

Before cooking up a storm, you’ll need the right ingredients. Here’s a cheat sheet of the essentials:

Must-haves:

• Fresh veggies (except nightshades like tomatoes, potatoes, peppers)

• Fresh fruit (in moderation)

• Lean meats and fish

• Coconut oil, olive oil, and avocado oil

• Coconut milk

• Fermented foods (like kombucha or kefir)

• Gelatin or collagen

Avoid like you'd dodge spoilers of your favorite show:

• Grains

• Legumes

• Dairy

• Refined sugars

• Nuts and seeds

• Nightshade veggies

• Eggs

• Food additives

Now, while this might seem limiting, trust us - with the right recipe and a dash of creativity, you won’t even miss those sneaky non-AIP foods. Pinky promise!

Step 2: Equip Your Kitchen

Using the right tools can make all the difference. It’s like being a superhero, but instead of a cape, you have a really cool spatula.

• Blender or food processor: To whip up AIP smoothies, soups, or coconut-based desserts.

• Slow cooker or Instant Pot: For those days when you just can’t even, toss in some ingredients, press a button, and voilà!

• A quality knife set: As the old saying goes, "Chop once, cry once. Chop with a dull knife, cry multiple times."

Step 3: Prepping Like a Champ

To avoid the “oh-no-I-have-nothing-to-eat” dilemma:

1. Plan ahead: Pick a day of the week to plan your meals. Let’s say Sunday, because, well, why not?

2. Make a shopping list: Based on your meal plan. And yes, stick to it! No sneaky cookies making their way into your cart.

3. Batch cook: Make some meals in bulk, and freeze them. On lazy days, just defrost, reheat, and pat yourself on the back.

Step 4: Dive into Cooking!

Super Easy AIP Stir Fry

Ingredients:

• Chopped lean chicken breasts or beef slices

• A medley of your favorite AIP-friendly veggies (like broccoli, zucchini, carrots)

• Olive oil or coconut oil

• Fresh ginger, minced

• Sea salt

Instructions:

1. Heat that pan: Add olive oil or coconut oil.

2. Meat goes in: Add your choice of meat and cook until it’s golden.

3. Veggie time: Throw in your veggies, minced ginger, and a pinch of sea salt.

4. Stir it well: Cook until veggies are tender.

5. Serve & devour: Feel free to do a little victory dance around your kitchen.

And there you have it! A simple yet scrumptious AIP dish. The possibilities are endless!

Step 5: Keep Learning

You’ll make mistakes. You might accidentally add a non-AIP ingredient (gasp!). That’s okay. Laugh it off, learn, and move on. There's a universe of AIP recipes out there.

Now...

Did this guide put a smile on your face? Did you (hopefully) chuckle at least once?

Most importantly, did it help? If so, I want to offer you a little bonus. I put together an AIP recipe book for you that you can download by clicking here.

It’s completely free and delicious. Hope you enjoy it!

Till next time,
Marko

P.S. If you haven’t already claimed your complementary health assessment for being on this list, you can do so by clicking here.