In fact, mastering fry-ups & salads & bone broth might be the key to AIP success. They’re the AIP ABCs.
I cook a fry-up or two every week, more when I’m busy, and I always plan one for the day after I cook pulled pork. The bacon-laced fat from a happily-raised pork roast is a perfect start to a luscious fry-up of ground meat & greens.
In fact, truly transcendent fry-ups partly depend on the quality and flavour of the fat. A succulent fry up is not a lean fry up. And fat keeps you satiated longer.
If you are working with ground meat that already contains a lot of fat, like pork or some ground beef, you’ll have to use your judgement about whether to leave it or pour some of it off as it cooks. Generally, most people discard the fat from any factory-raised meat & consider fat from happy pastured animals to be an excellent food source. A lot of ground meat is quite lean, including pastured beef, and adding fat will increase the succulence factor by the square root of fabulous. For myself, I save higher fat ground pork for making breakfast sausages, like these from Phoenix Helix.
You need 4 things for a great fry up: meat, vegetables, fat & seasoning. I prefer to use greens, but any vegetation that meets your requirements, including already cooked leftovers, is copacetic.
A fry-up can be mostly about the meat, or more about the veg, depending on what you need in a given meal. Dr Terry Wahls recommends 9 cups of vegetables every day & a fry-up is a great way to get those in.
My favorite (low-FODMAP) fry-up
- Several generous tablespoons bacon fat; or pieces of pork fat leftover from Kalua Pig; or coconut oil;
- 2 lbs ground meat (Using 2 types is tasty: beef, bison, lamb, elk, venison);
- 1-2 bunches or 1lb greens (chard, bok choy, spinach);
- ¼ cup coconut aminos;
- 2 tablespoons herbs (basil, savory, marjoram, oregano…);
- 3-4 tablespoons sea vegetables;
- Himalyan Salt (or similar), to taste;
Melt the fat, fry the meat, add the herbs & salt. When the meat is nearly cooked, add the greens, sea vegetables & coconut aminos. Cook until the greens are wilted.
If it’s a meal in one, eat it from a bowl with chopsticks, a fork or a spoon, depending on your mood.
Reinvent leftover fry-up by adding something new, maybe abundant turmeric & ginger browned in coconut oil, some more greens, a little diced papaya & some sliced leftover chicken for a superlative breakfast.
The fry-up. You could live on it. Happily. The AIP doesn’t have to be hard!