Tag Archives: thyroid diet

AIP Bread Rolls from Cassava and Tapioca

When I was a kid, my mom used to mock me every time I would try to cook something (or to do anything in the kitchen for that matter). That’s because she always said she wanted me to be much more than a housewife and she did her best in offering me the wings to aim high. So she would always make fun of me having two left hands when it came to cooking 🙂 But now look at how life turned all my priorities upside down, and forced me into cooking and experimenting in the kitchen, as a part of my AIP diet! Don’t tell anyone but I’m really proud of my new lifestyle and of my cooking skills today 😀

Today’s story is about a new AIP bread recipe:

So I made AIP bread rolls, this time using cassava flour and tapioca starch. They are a bit different than the previous AIP bread recipes I made, as cassava flour tends to give baking a bit of crunchiness compared to other types of flour. Anyway, I like a bit of crunchy, as it reminds me of toast that I sometimes miss 🙂

Here are the ingredients I used for the bread rolls:

  • 130 g cassava flour
  • 4 Tbsp tapioca starch – I used my favorite from Bob’s Red Mill:
  • 2/3 tsp baking soda
  • 1 tsp ground Himalaya salt
  • 1 tsp garlic powder
  • 2 and 1/2 Tbsp gelatin for making a gelatin egg
  • 100 ml water
  • 1 Tbsp apple cider vinegar
  • 4 Tbsp olive oil, for brushing the rolls
  • 1 Tbsp thyme, for sprinkling over the baked rolls

And here’s how I made my AIP bread rolls:

  • I first preheated my oven at 200 C or 400 F.
  • I mixed all the dry ingredients in a bowl until well combined (cassava flour and tapioca starch, garlic powder, salt and baking soda).
  • I then started working on my gelatin egg: I put the water in a small saucepan and sprinkled all the gelatin over evenly, making sure it does not create any clumps! I let it sit for 5 minutes and then put the pan on medium heat for one more minute. I then started to stir slowly until I made sure it is all dissolved.
Bloomed gelatin before putting it on heat
  • Once dissolved, I put the gelatin egg and the apple cider vinegar in the bowl with the dry ingredients and mixed them all together using a wooden spoon until dough was formed.
  • I let the dough rest for 3 minutes and prepared for creating my rolls by dusting some tapioca flour on my hands to make sure the dough doesn’t stick.
  • I then divided the dough into five separate pieces, trying to make them all as equal sized as possible. Don’t worry if the dough may crumble, just try to smooth their edges as even as possible using your fingers, for being able to put them in the pan as whole rolls. I flattened the rolls a bit (like in the photo) and placed them on the baking tray lined with a parchment paper, making sure there’s enough space left between them.
  • Before putting them in the oven, I brushed them with olive oil until completely covered and baked them for 10 minutes. I then took them out and brushed them again with olive oil to make sure they turn to a golden color. I put them back in the oven and baked them again for another 10 minutes. Then I took them out and brushed them again with olive oil for the third time, sprinkled thyme over them and let them bake for another 2 minutes or until their crust turned to golden.

They turned out DELICIOUS! Their consistency is a bit different from the previous AIP breads I baked, as the cassava flour tends to make them a bit crunchy. So they reminded me more of toast than of regular bread 🙂

Anyway, I liked them so much that I used them for making tapas with prosciutto, which is one of my favorite AIP appetizers.

Enjoy!

AIP Lipia Bread for Appetizers

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Now getting back to our recipe, I should first tell you that since I’ve been on AIP, I really missed appetizers (we like to call them tapas). And while I previously made AIP appetizers using sweet potato as the base, I couldn’t help but wondering what replacement I could find for bread or toast that I’d been using before this diet.

So I tried a very simple combination of plantain flour, olive oil, salt and water and baked the mixture. What turned out was an excellent AIP bread lipia that can can be used with any AIP compliant topping to create the perfect tapas.

Here are the ingredients I used:

  • 200 grams plantain flour – I used this flour from NuNaturals:
  • 3 Tbsp olive oil
  • 150 ml water
  • Pinch of salt

And here’s how I made the lipia:

  • I preheated the oven at 400 F or 180 C.
  • I mixed the flour and the salt in a bowl and added in the olive oil to the mixture. I then added in the water bit by bit, while continuing to mix. What formed was a dough that was easy to mold.
  • I placed the dough on a baking sheet and using another baking sheet that I put on top, I pressed it until I made it thin enough. Like this thin:
  • I placed the baking paper in a baking pan and put it n the oven, where I left it for about 20 minutes. After 15 minutes I checked it regularly to avoid it getting burnt.
  • When taken out of the oven, it should come out crunchy on the edges and just a bit puffy in the middle.

With all the modesty I can tell you it was tastier than any other AIP bread I’ve tried so far. I ate mine with thin prosciutto slices on top but you might as well top it with any other AIP compliant ingredient (guacamole, offal pate, bacon, etc). You can also eat it as it is because mine is salty enough that I tastes like a biscuit – I like my food saltier 🙂

I hope you’ll enjoy it as much as I did!

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!

Carrot Cake with Coconut frosting – AIP and Paleo

I’ve been needing something to sweeten me up after all the thyroid running back and fourth in the past months. So I opened my fridge and decided to do a cake out of the first ingredient I see. And that ingredient was carrot!

I did an AIP friendly carrot cake using the below ingredients that turned out very tasty and sweet, just what I needed! I listed the ingredients into two categories – the carrot cake category and the frosting category – both with separate instructions so as to make it easier for you to follow them.

Here's what I used for the cake:
  • 1 cup tigernut flour
  • 1/2 cup arrowroot powder
  • 2/3 cup coconut flour – I used this one from Bob’s Red Mill:
  • 1/2 Tbsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp Himalayan sea salt
  • 2 Tbsp lemon juice
  • 1/3 cup coconut milk (used full fat)
  • 2 and 1/2 Tbsp raw honey
  • 1/3 cup melted coconut oil – I used this one for Barlean’s which is great for cooking:
Coconut oil
  • 1 cup carrots (shredded)
  • 2 gelatin eggs – Instructions for the “eggs” below
Here's how I did it:
  • I preheated the oven to 180 C or 350 F and lined a baking pan with parchment paper that I greased with coconut oil throughout, including on the edges and in the corners. We wouldn’t want the cake to stick on any side!
  • I mixed the dry ingredients in a larger bowl (tigernut flour, arowroot flour, coconut flour, ginger, cinnamon, salt and baking soda, and in another medium bowl I mixed together the wet ingredients (coconut milk, coconut oil, honey and the lemon juice).
  • I mixed the wet ingredients into the wet ones bit by bit to make sure they combine evenly and then mixed in the carrots.
Time for the gelatin eggs!!
  • I added 4 Tbsp of filtered water to a small sauce pot and sprinkled 2 Tbsp gelatin on top as evenly as possible, to avoid it creating any clumps. I let it bloom for a couple of minutes and them put it on stove on medium heat until all the gelatin was dissolved. When all gelatin dissolved I started whisking vigorously until it created a bit of foam on top. The gelatin eggs are done!
And we're back to the carrot cake recipe now!
  • I added in the gelatin eggs over the cake mixture and stirred everything until it became homogeneous.
  • I then poured the mixture to the baking pan using a spoon and made sure the top is as even as possible. I used another piece of parchment paper to smooth the top even more, and so my pan was ready for baking!
  • I put the pan in the preheated oven and left it for 35 minutes. After 35 minutes I tested it with a toothpick to see if it was completely baked. If the toothpick comes out with cake parts on it you should leave it a couple of minutes more. If the toothpick comes out clean then the cake is done. Try to test again with the toothpick after a couple of minutes and repeat the process if needed.
  • I let it cool completely.
The carrot cake after baking
And here's what I used for the frosting:
  • 1/2 cup coconut butter (you can use home made – just take the upper part that forms in the coconut milk jar, or you can use canned – just take the solid part of the canned coconut milk kept in the fridge. Just remember to only use the solid part from the jar or can, as if you add liquid milk it will not be so frothy.
  • 1 and 1/2 Tbsp honey
And I did it like this: 
  • I put the coconut butter into a smaller bowl and mixed it using a hand mixer, until it became smooth (in its natural form coconut butter is a bit clumpy so we need to smooth it up).
  • I added in the honey gradually, mixing continuously until the frosting became all homogeneous.
  • I left it in the fridge for 30-40 minutes until the cake cooled completely.
  • I then took it out and spread it evenly on the cake before cutting it into pieces.
Paleo carrot cake
The frosted carrot cake cut into pieces

Enjoy!