Tag Archives: autoimmune recipes

cauliflower rice and grilled chicken – aip and paleo

Before starting the AIP diet, I used to be a big fan of rice. I used to eat it both as side dish as well as main course, in paella. But since rice is not allowed in the Elimination Phase of AIP, I had to find a replacing option. And this is how I discovered the “cauliflower rice”.

It may sound like a trick, and it actually is a food trick meant to convince my brain that I’m not actually eating cauliflower – but rice. Anyway, I liked it so much that I decided to add it as a regular side dish in many of my lunches and dinners.

Here’s how I prepared the “cauliflower rice” with turmeric!

The ingredients I used for two servings are:

  • 1 medium cauliflower
  • 1 Tbsp olive oil – I use this olive oil from Bragg – extra virgin:
  • 4 garlic cloves
  • 1 leek
  • 1 white onion
  • 3 Tbsp water
  • 2 tsp turmeric
  • 1 pinch salt

And here’s how I prepared it:

  1. I minced the onion, leek and garlic into small cubes.
  2. I used a larger pan and cooked the leek, garlic and onion in the olive oil for 2 minutes on medium heat, until the onion turned glossy. I then added in the water over them and let them sit for 2 minutes.
  3. Meanwhile, I washed the cauliflower, cut it into smaller chunks to make it easier for the blender to mince it, and then I blended it on medium power until it got a rice consistency.
  4. I put the rice-like minced cauliflower into the pan besides the other ingredients and added in the salt. I mixed everything well and I put a cover over the pan. I let everything cook on medium heat until the cauliflower softened and I mixed from time to time.
  5. When the cauliflower softened, I added in the turmeric and mixed everything well. I left it for another 3 minutes on medium heat and then I removed it.
I served the cauliflower rice with grilled chicken breast that I cut into smaller pieces, sprinkled with a bit of olive oil, thyme and salt and grilled for 3-4 minutes on each side.

This specific dish helped me remember the consistency of rice after two whole months of AIP strict diet. 🙂

Enjoy and let me know your feedback in the comments section!

AIP – 30 Day Reset Phase – Allowed and Banned Foods

Before adopting the AIP diet for your autoimmune disease (Hashimoto’s, Graves, Lupus, Celiac or others), you may wonder what this diet can do for you and your symptoms. In this article I’m going to explain the role of the diet and the allowed foods list in the simplest words and by real examples.

Ruxandra Cuna

First things first, what is the AIP diet?

The Autoimmune Paleo diet starts from the idea that most autoimmune diseases are caused by a leaky gut syndrome. In simple words, this can be explained as below.

By triggers like eating unhealthy foods, by stress and excesses, our gut is attacked by inflammations that create small holes in the membrane of the intestine and get toxins spread out into our immune system. This way, our immune system reacts to these toxins and starts attacking organs in our body, like in the examples below:

  • it attacks thyroid in Hashimoto’s or Graves Disease
  • it attacks small intestine in Celiac disease
  • it attacks the immune system itself by Lupus

So the purpose of the AIP diet is to heal the inflammations, or holes in the gut and make it recover, to prevent these inflammations from leaking toxins into our immune system. But for this gut healing process to take place, the gut needs an initial recovery period, which is the 30 days (or even more) Reset Period, during which the AIP diet only allows anti-inflammatory foods. These specific foods are meant to heal the membrane of the gut and stop the autoimmune symptoms.

While it has ben proven that the AIP diet helps in most autoimmune conditions, there is also a slight possibility that it may not work in some cases, most likely because there are also other measures to take for healing autoimmune. These are a change of lifestyle with more rest, less stress and a gradual elimination of the triggers causing autoimmunity in general. But it’s definitely Worth trying, just considering that it’s such a healthy choice it can’t actually do harm to the body.


The AIP diet has two main phases:
  1. The 30 day Reset Phase-extended until up to 90 days if needed, or until symptoms improve considerably and antibody blood tests also back up the efficiency.
  2. The Re-introductions Phase – which follows right after the Reset Period and involves the gradual and careful re-introduction of the foods that have been banned in the 30-90 day Reset Phase.

Now let’s take the 1st phase separately, the Reset Phase, and see what we’re allowed to eat 🙂


The 30 days Reset Phase – Allowed and Banned Foods List

Like mentioned above, the 30 day Reset Phase may be extended to up to 90 days if the symptoms of your disease are not yet improved considerably, or if your antibody blood tests are not modified for the best.

I’ve been quite strict on my 30 days Reset Phase, making it 45 days Reset in my case, as I wanted to make sure I offer my gut enough time to heal by eating all organic and anti-inflammatory foods.

Here’s what you’re allowed to eat in the Reset Phase:

Meat (Grass fed or Organic)

PorkLamb
ChickenGoat
Offal (liver, heart, tongue, kidney)Duck
BeefGoose
RabbitFish-Seafood (moderate for Hyper)

Vegetables (Excluding Beans + Peas + Nightshades: tomatoes, eggplants, peppers, potatoes)

Sweet potatoSpinachBrussel SproutKale
BeetsBroccoliButternut SquashMushrooms
RadishRed OnionLettuceCarrots
ParsleyPumpkinSquashAvocado
Celery + rootParsnipOkraBok Choy
CauliflowerCabbageZucchiniLeeks
Acorn SquashCucumberSquashJicama
ArtichokeFennelTurnipsEndive
AsparagusGreen onionCassava

Healthy fats

Olive oil (for salads)Coconut oil (high temp cooking)
Avocado oilDuck fat
Pork lardBeef tallow

Fruit (maximum 2 servings per day, non-tropical fruit recommended)


ApplesPearsBerries
BananasCoconutPineapple
MangoPlumsMelon

Spices

BasilTurmenicChives
GarlicGingerDill
CilantroSaltRosemary

Flour

Coconut flourArrowroot powder
Cassava flourPlantain flour
Tiger-nut flourTapioca flour

Miscellaneous

Gelatin (grass fed)Tapioca pearls
Carob powderBaking powder (gluten-free)

Here’s what you’re not allowed to eat in the Reset Phase

Gluten and grains

WheatRiceQuinoa
CornAmaranthRye
BarleyMilletSorghum

Dairy (only banned in the Reset Phase)

MilkCheese
YoghurtGhee
ButterCream

Nightshades (only banned in the Reset Phase)

TomatoesEggplants
PotatoesPeppers
Red spicesGround cherries

Legumes (only banned in the Reset Phase)

BeansPeas
Soy beans Lentils

All nuts and seeds (only banned in the Reset Phase)

SunflowerPeanutsWalnuts
CoffeeCocoaPumpkin
HazelnutsAlmondsCashew

Miscellaneous (only banned in the Reset Phase)

Eggs
Alcohol

I will return shortly with the article on the 2nd phase of the diet, the re-introductions phase. Meanwhile, you can get inspiration from my daily recipes and start healing your autoimmunity. 🙂

The recipes I post on the blog are 100% AIP compliant, with special mention in case some ingredients may not be allowed in the Reset Phase, but are to be introduced in the Re-introductions phase. For example, if I use Eggs in a recipe, I will sure mention that Eggs are not allowed in the Reset Phase and suggest a replacing option for them, for example gelatin egg, which can be used in the Reset Phase.

Ruxandra Cuna

I hope the AIP foods list will help up at least as much as it helped me and I’m here to support you on your autoimmune healing journey with an open heart 🙂

You can refer to the comments section or to the AIP and Paleo Facebook page and group for any support in your autoimmune healing through AIP!

Zucchini Avocado Cream Soup – AIP and Paleo

One of my favorite AIP cream soups is the green Zucchini-Avocado one. It’s incredibly easy to make, you basically just need a medium-large pot, a blender and some basic kitchenware.

Enough with the introduction, let’s do some AIP green soup!!!

Here are the ingredients I used:
3 zucchini
1 red onion
4 garlic cloves
1 ripe avocado
2 cups bone broth (beef or chicken)
1 Tbsp lemon zest
2 Tbsp olive oil
1 tsp dry oregano
1 tsp dry basil
1/2 tsp garlic powder
1 tsp Himalayan salt (you can use any salt but since I’m hyperthyroid I do avoid iodine)
And here's how I made it:
I peeled the zucchini and cut them into square small pieces and I minced the garlic and onion.
I added the olive oil in a medium-large pot over medium heat and cooked
the garlic and onion for 5 minutes until they became softer. Then I added
in the zucchini pieces and the spices (salt, oregano, basil, garlic powder)
and I let everything cook on medium heat for another 10 minutes).
I then added in the bone broth and set the heat to high bringing to a boil.
After it boiled once, I turned the heat to medium-low and let it simmer
for another 20 minutes.
I let it cool down for about 10 minutes and then I added in a mashed
avocado to the soup and also added in the lemon zest.
I then put it into the blender and mixed it on high speed for about one
minute until it turned smooth and creamy. If the blender is too small for
all the soup, you can do the blending in two steps.

It can be served with small pieces of raw vegetables (carrot, cucumber, green onion) or you can also serve with minced bacon if you’re a bacon kinda person 🙂 

Enjoy!