What is This MTHFR That I Keep Hearing About?

This is so important, I had to reblog.

It helped me answer the question ‘WTF is MTHFR?’ which might just be THE question we’ve all been scrambling around trying to find the answer to…

This Sydney Life

TSL MTHFR Gene(Graphic by TSL)

As part of this health jaunt I have undertaken over the past couple of years, I was diagnosed as positive for the MTHFR gene mutation. It has not been my only diagnosis, but it has certainly contributed to my belief that:
1) gluten is the devil (for me, anyway). I will never knowingly eat gluten again; and,
2) along with careful supplementation prescribed by my functional health peeps, the autoimmune protocol is the foundation approach I am taking to reset my body’s equilibrium to ‘optimal’.

The Natural healing force within each of us is the greatest force in getting well. (Hippocrates)

MTHFR is one of the more recent genetic buzzwords. And, I suspect we’ll be seeing a bit more of it as more and more people test positive for variations of the gene. It’s a bit of a minefield to work your way through, especially if you don’t have a science background. But, with approximately…

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Pancetta with Collards (AIP & WahlsPaleo+)

Pancetta & Collards 5I love summer. And as the dark winter settles over Canada I realize I have one more reason to reminisce about the long hot summer days.

The light. For photographs. For my blog.

I admit I thought I was getting better. At taking food photos. I just kept getting better results.

But now I’m remembering what it’s like to try to schedule my food photography inside a dwindling day. Especially when I’m usually working during daylight hours.

Add finding light to the sometimes hilarious challenge of clearing enough space so that my food photos look semi-elegant, or at least not domestically disastrous. So I can maintain the food-blog fantasy that I have a well-designed, sophisticated life. Full of garnishes & clean, aesthetic tea towels.

I’ll blog a post full of photos of my real-life AIP kitchen one day.

But not today.

Because Pancetta is sophisticated.

Pancetta by storm-light

Pancetta by storm-light

So let’s continue with the illusion.

In order to make use of daylight, I planned ahead. Made this on Sunday morning for breakfast.

Though it was stormy outside, the photos turned out reasonably well, in a moody, Autumnal kind of way.

And most importantly, breakfast was delicious!

Collards & Pancetta

A long time ago, in a market in Detroit, I learned one of my most important life lessons: greens are non-negotiable.

Dr Terry Wahls agrees.

Pancetta & CollardsCollards are hardy greens.

They are tastier & more nutritious in the colder months. One of the few advantages of winter!

As a member of the Brassica family, Collard greens have anticancer properties, as well as being incredibly nutrient-dense.

As mentioned, they are stout greens & love the simple, robust treatment they get with thick-cut chunks of pancetta in this recipe.

Pancetta is cured pork belly, as is bacon. But unlike bacon, pancetta isn’t smoked.

Be aware that non-AIP spices like nutmeg & black pepper are sometimes used in curing pancetta (& in bacon). Cultivate a friendly relationship with your butcher or local charcuterie to find out more. You can probably special-order if you are wiling to buy a larger quantity. Both pancetta & bacon can be frozen (sliced & wrapped in meal-sized packages).

My new favorite autumn breakfast! Served up with avocado & berry fudge.

Pancetta & Collards 3

Pancetta with Collards (AIP & WahlsPaleo+)

  • Servings: 2 as an entree; 4 as a side
  • Print
 from petra8paleo

  • 6-7 pieces thick-cut pancetta
  • 2 bunches collards

Using kitchen scissors, cut the pancetta into cubes.

On medium-low heat, gently fry the pancetta cubes until crisp & brown, stirring frequently.

Pancetta & Collards 2Meanwhile, use the scissor to cut the tick stem out of each collard leaf.

In batches of 4-5 roll the collard leaves & cut each roll into a chiffonade about 1cm thick.

Set the cooked pancetta aside & add the ribbins of collard greens to the hot fat in the pan. Stirfry until bright green & wilted.  Add the pancetta to the collards to heat through.

Autumnal Soup variation

If you have some bone broth on hand, add a couple of cups with the pancetta for a perfect bowl of antidote to any stormy day. 

Pancetta

Ketogenic AIP: Q&A

 

Sausgae, Avocado & TzatzikiI am experimenting with ketogenic versions of the Autoimmune Protocol (AIP) & I am starting to get a lot questions from people who are considering a ketogenic approach to healing. As many people have similar questions, I thought I would answer three common ones here:

Q:

Hello! I recently found your website and am really interested in starting the Wahl’s Paleo Plus. I’m unsure where to start or what to do?! I’ve been on a sugar cleanse for the past 2 months hoping that would heal some of the joint pain I’ve been experiencing & give me more energy, unfortunately I’m not seeing much improvement. I think maybe I’m consuming too much meat/protein. I’ve been paleo, dairy free, gluten free for a few years. Help!! Any insight or shove in the right direction would be very much appreciated!

A:

My first recommendation in starting the Wahls Protocol would be to read Dr Terry Wahls book. I would also recommend reading Keto-Clarity by Jimmy Moore for more information about ketosis.

The key with ketosis is getting keto-adapted. I’ve gone into ketosis twice in the last year & both times it took 40 days to get keto-adapted, though apparently some people get there in 2-3 weeks. Getting keto-adapted is different than getting into ketosis, which usually takes just a few days. Once you are in ketosis, hunger will be reduced so it is easier, but those first few days can be hard. You could go in with a fasting approach, in which you eat 2 high fat meals per day & experience the hunger before ketosis kicks in, or you could continue to eat according to your usual schedule & just shift your meals to align with the WahlsPaleo+ guidelines until you are in ketosis & then switch to 2 meals a day (fasting in between). It’s your experiment: you’re in charge!

Once you are in ketosis, but before you become keto-adapted, you will likely experience a decline in performance. This is the period when many people give up on ketosis altogether. As mentioned, it seems to take 40 days for me to get keto-adapted & as soon as I am, my energy levels pick back up & I’m able to do all the physical activity I love. When you are keto-adapted your body has fully switched from running on glucose to running on ketones. That’s the physiological shift. But going ketogenic (or making any other significant change) also requires psychological shifts. Stages of Change talks about some the psychological processes involved in making a major change like this.

Q:

Bacon, Avocado & OlivesMy naturopath told me she read a direct quite from Dr Terry Wahls about having a cheat meal once a week/ month. I really wish that’s true; however I have not seen any reference to this. Do you know anything about this?

A:

Cheat meals seem really, really important before you begin (I know!), but once you’re keto-adapted the concept becomes almost irrelevant. I now feel so satiated that I have no desire to cheat.

I have never seen Terry Wahls mention a cheat meal. What she does include in her ketogenic protocol (WahlsPaleo+) is higher carb vegetables (like root vegetables or winter squash) twice per week, but this is entirely dependent on a person’s ability to maintain ketosis. If you can maintain ketosis, she recommends including the nutrient density provided by these foods.

What Dr Wahls has done with her ketogenic protocol is create an out-of-the-box program that will work for most people. But we vary enormously in our tolerance for carbohydrates & protein when in a ketogenic state. Once keto-adapted, you can play around with higher-carb vegetables or increased protein to find your own tolerance levels. But some people (particularly post-menopausal women) may find they need to actually reduce the carbohydrate & protein levels to maintain ketosis. If you want to experiment to create your own personalized program, consider investing in a breath ketone analyzer to get accurate reading of your ketones.
Ultimately, biohacking is all about the experiments you set up for yourself to achieve the objectives you want to achieve, so whether or not to include cheat meals is entirely up to you. Keeping in mind, my husband Matthew has been on a strict dietary protocol for 10 months for his autoimmune conditions. He cheated once (with macadamia nuts & gluten free bread) in the early months and as that cheat set him back a full 2.5 months in his healing process, so he has been completely strict since. He’s not ketogenic, but on a low-FODMAP version of the Autoimmune Protocol.

Q:

asparagus & lemon pestoDo you do follow the intermittent fasting protocol (e.g. 12 – 16 hours between the evening and morning meal) and then only two meals a day?

A:

I do! My preferred pattern is to eat at about 10am & 5pm, with fasting in between. That’s what I do on weekends, but on weekdays I often eat both earlier & later in the day because my workday has to fit in between. If I’m really un-hungry before work, I sometimes bring my breakfast with me to eat mid-morning at my desk. When I eat enough fat, I’m not at all hungry between meals.
Some ketogenic people eat once in 24 hours. I’ve experimented with that, too, but I need to eat so much fat at my one meal that I actually feel a little too full for the first 6-8 hours. (Then pretty perfect for the next 8 hours & slowly more inclined to eat over the final 8 hours). After experimenting, I’ve found that I prefer to break my daily food up  into 2 meals with a longer overnight fast.

Some other ketosis-related posts

Ketogenic Breakfast

 

Macronutrient Cupcakes (AIP & WahlsPaleo+)

Macro Cupcakes 2Yesterday in my Fun with Fudge post, I admitted that ‘Macronutrient Cupcakes’ is not the sexiest name of all time.

However, if you’re geeky about nutrition (& I’d say that if you’re into the Autoimmune Protocol, you’re already officially sitting at the nerd table in the cafeteria of life) it’s pretty thrilling to find all your macronutrients in one easy-to-assimilate cupcake.

Macro Cupcake

Raspberry-avocado fudge with blueberry gelatin

Where do the macronutrients come from?

  • Protein from grass-fed gelatin;
  • Fat from avocado & coconut oil;
  • Carbohydrate from berries & coconut butter.

Add a Victorious Offal Muffin &  a few handfuls of greens & you could live on these!

Macronutrient cupcakes fit beautifully into my Build-a-Breakfast strategy, in which breakfast (or any meal) is constructed out of ready-made units. Constructing meals out of ready-made units allows for ever-evolving combinations, which ensures variety & makes a strict dietary protocol easy, including on weekday mornings.

Put Macronutrient Cupcakes into your rotation!

Rosehip~raspberry~avocado

Blueberry-avocado fudge with rosehip-raspberry gelatin

Macronutrient Cupcakes (AIP & WahlsPaleo+)

 from petra8paleoMacro Cupcakes again

  • 3 herbal tea bags
  • 1 cup boiling water
  • 1 cup coconut butter
  • 1 1/4 cups coconut oil
  • 2 ripe avocados
  • 2 cups fresh or defrosted raspberries
  • 2 cups fresh or defrosted blueberries
  • 2 teaspoons vanilla powder
  • 3 tablespoons Gelatin

Advance prep

Steep the 3 herbal tea bags in 1 cup boiling water. You can do this 2-12 hours in advance. The tea should be strong & cool before you proceed with the gelatin.

The raspberries should be room temperature.

Raspberry~Avocado Fudge

Preheat oven to 300

Put the coconut butter & oil in an oven-proof bowl & warm in the oven for 15 minutes.

Meanwhile, line an 18-muffin tin (or tins) with parchment muffin cups.

Put the room-temperature raspberries & avocado in a food processor & whirl to combine.

Remove the coconut butter & oil from the oven & add to the food processor bowl. Whirl thoroughly to combine & spoon into each muffin cup, filling each 3/4 full.

Place the muffin tin in the refrigerator or freezer while you prepare the gelatin.

Blueberry Gelatin

In a saucepan, heat the blueberries & Vanilla Powder with half a cup of the steeped & cooled herbal tea until hot & bubbling.

Pour the remaining half cup of cool tea in a wide bowl and sprinkle the gelatin on top. Stir to combine, pressing out any lumps of gelatin with the back of the spoon.

Puree the hot blueberry mixture in a food processor (no need to wash it after the fudge) & add the hot puree to the waiting gelatin. Stir to combine, ensuring the gelatin is fully dissolved.

Spoon the gelatin mixture on top of the fudge in each muffin cup.

Refrigerate several hours until set. Lift each Macronutrient Cupcake out of the tin and store them in a glass container in the fridge.

These freeze well.

Fun with Fudge

Still life with PB&J fudgeI eat berry fudge daily.

It’s my #1 strategy for maintaining ketosis on my ketogenic variation of the Autoimmune Protocol. And it’s yummy.

I’ve posted a number of fudge recipes:

  1. Avocado~Lime Blackberry Fudge;
  2. PB&J Ice Cream Cupcake Fudge;
  3. Strawberry Shortcake Fudge; &
  4. Blue~Raspberry Fudge.
  5. Basic Berry Fudge (scroll down).

But today I’m here to say that you can have even more fun with fudge. Here’s 4 ways:

Scary eyeball fudge 2

Scary eyeball fudge!

Hallowe’en Fudge

Scary bloodshot eyeball fudge… eat & be horrified!

For Hallowe’en fun, make a batch of Basic Berry Fudge with Blueberries. Put two fresh strawberries  in each muffin cup before you pour the fudge mixture in.

Refrigerate & cut each fudge cupcake, so each half can stare at you…

Fudge Candy

Fudge Candy

Fudge Candy

Fudge. Candy shaped & candy sized.

If you have a silicon mold for making gummies with grass-fed gelatin (see Pontefract Cakes & Raspberry~Rosehip Gummies) you can use it for fudge, too. Put the silicon mold on a baking pan or other flat surface, pour your fudge (any kind) into the mold & freeze. Once frozen, pop the candies out of the mold & store in the freezer or refrigerator.

Alternatively, use a mini muffin tin for your fudge.

Macronutrient Cupcakes

I know ‘macronutrient cupcakes’ is not a very sexy name.

However, if you’re at all nerdy about nutrition, it is pretty thrilling to find all your macros in something that looks & tastes like a cupcake.

You could technically live on these….

That recipe up tomorrow!

Macronutrient Cupcake!

Macronutrient Cupcake~

Ketotastic Fudge

This is the version I fudge I currently eat daily.

As my fudge recipes have evolved, they have become higher in fat & lower in carbohydrate, in keeping with my interest in a ketogenic version of the Autoimmune Protocol & in keeping fat as my primary food group.

This ketotastic fudge recipe decreases the ratio of coconut butter & increases the coconut oil. It also replaces some of the berries with avocado, which I assure you is not at all weird.

Unless you make it with blueberries & avocado, then the purple and green create a yummy but strange shade of grey. All the red berries make very pretty pink Ketotastic Cupcakes when combined with avocado.

This recipe also deviates from earlier fudge versions in that it makes a double-batch. Because mathematically speaking, more fudge+less time in the kitchen=happiness.

Ketotastic Fudge (AIP & WahlsPaleo+)

 from petra8paleo

Ketogenic Breakfast

  • 2 cups coconut butter
  • 2 1/2 cups coconut oil
  • 4 cups fresh or defrosted berries
  • 3 huge or 5 small ripe avocados
  • 2 teaspoons vanilla powder (optional)

Preheat oven to 300

You can use fresh or frozen berries. If the berries are frozen, defrost them to room temperature, or add them to the coconut oil & coconut butter to heat through.

In any case, warm the coconut butter & oil in the oven in an oven-proof bowl for 20 minutes.

Line 2 12-muffin tins with parchment muffin cups.

Add the berries & avocado (& vanilla powder, if using) to a food processor & whirl to combine.

Remove the coconut butter & oil from the oven & add to the food processor.

Whirl again until thoroughly combined & spoon the warm fudge mixture into each muffin cup.

Refrigerate or freeze the fudge in the muffin tins for a few hours or overnight. Transfer to a glass container or freezer bag & store in the freezer.

Toasted Coconut Variation

Extend the time the coconut butter & coconut oil spend in the oven from 20 to 40 minutes, until the coconut butter begins to brown. Proceed as directed.

Mini fudge cupcakes 2

Ketotastic fudge mini cupcakes~

Pork Chops & Double Greens (AIP & low-FODMAP)

Pork chops & double greens 3The only thing better than pork chops & greens is pork chops with 2 glorious kinds of greens.

To tell you the truth, I fantasize about the succulent layer of fat from these gorgeous pork chops, which came from a truly happy Vancouver Island Pig.

Check out that fat! Heavenly~.

More than any other meat, it seems that animal happiness matters when it comes to the taste of pork.

In fact, I didn’t even try pork chops until relatively recently, because Matthew, a confirmed meat-eater who grew up on factory-raised pork, was convinced they weren’t worth eating. As a recovering vegetarian, it was easy to learn to love Bacon & Pork Roasts (have you ever tried Nom Nom Paleo’s Kahlua Pig?) so why not pork chops?

Turns out happy pigs may as well be a different genus from the unhappy ones, as far as their meat is concerned, and Matthew is now as much of a pork chop enthusiast as I am.

Especially when they come with such a wonderful layer of fat~!

Of course, loving greens is easy. Chard & arugula are both low-FODMAP greens. Luckily, they are also two of our favorites.

In this meal, the arugula is served up as a simple salad & the chard is cooked quickly in some of that glorious fat from the pork chops.

A colander full of arugulaIf you have Mason Jar Salad Dressing on hand, you can put this meal together in no time. Even if you have to whip up a jarful, it still comes together in way less than the time it takes to bake the pork chops, and you’ll have  rendered lard & salad dressing leftover for the rest of the week.

Pork Chops & Double Greens (AIP & low-FODMAP)

  • Print
 from petra8paleoPork chops & double greens 2

  • 4 thick-cut pork chops, with a nice layer of fat
  • 1 tablespoon of Bacon Fat, Coconut Oil or Red Palm Oil
  • 1 colander full of arugula leaves
  • 1 cucumber
  • 1/2 cup green olives
  • 2 bunches chard
  • 1/2 cup Bone Broth (optional)
  • Himalayan salt
  • 1/3 cup Mason Jar Salad Dressing

Preheat the oven to 350.

Remove the Mason Jar Salad Dressing from the fridge to liquefy the olive oil.

Melt the Fat in an oven-proof pan on medium-high heat. Lightly salt the Pork Chops & brown them on both sides.

If abundant, pour off the liquid fat into a glass container.

Put a lid on the pan & slide the whole thing into the oven. Bake for 50 minutes, covered.

Meanwhile, put the arugula, sliced cucumber & olives in a salad bowl & set aside.

Cut out the chard ribs & chop finely. Chop the chard leaves.

Go do something else (have a bath!) while the pork chops cook.

After baking for 50 minutes, take the lid off the pork chops. Turn on the broiler & return the pan to the oven to sizzle those chops for 3-5 minutes per side.

Remove the pan from the oven, put the pork chops on a warm plate.

Leave enough liquid pork fat in the pan to thoroughly coat the chard. Refrigerate your remaining lard for future happiness.

Put your pan back on the stove top on medium-high heat and add the chopped chard ribs. Stir fry until just softened. Add 1 teaspoon of salt, the chard greens & the bone broth (if using). Continue to stir fry until wilted.

Shake the jar of salad dressing & pour 1/3 cup onto the waiting salad.

Serve it up~!

Pork chops

10 reasons to consider a ketogenic Autoimmune Protocol

Ketogenic Breakfast

Ketogenic Breakfast

I’ve been on the Autoimmune Protocol (AIP) for 10 months. For 6 of those months, I’ve been experimenting with ketogenic variations of the AIP.

The top 10 things I love about being in ketosis:

  1. When I’m ketogenic I don’t get hungry in the afternoon. I don’t have to bring any food with me to work. Or go find food in the middle of the day. Though I still get to watch my coworkers do that on a daily basis!
  2. I don’t have an energy slump in the 2nd half of my workday. My energy is consistent and I can push through with sustained focus, all afternoon, which has been great for my career.
  3. I prefer the quality of my consciousness when I am in ketosis. It is something about sustained focus, but it also has a spiritual quality, a peak experience quality, that I am in completely love with. It feels different to run my body on ketones.
  4. My blood sugar is truly stabilized. In a way it has never been before. I have a new base of stability in my life.
  5. I eat less. Not in an anorexic way, but in a way that leaves more food for other people on this crowded little planet. In fact, it was my interest in Paleo Economics & Nutritional Ethics that first got me into ketosis.
  6. I eat less animal protein. It’s been 2 1/2 years since I started eating meat ( & I’ve learned to adore it), but I remain concerned about the welfare of the animals we raise for food. If I eat less meat, I can ensure that all the meat I consume is raised ethically and humanely. I can minimize (or completely eliminate) the suffering of the animals I eat.
  7. OLYMPUS DIGITAL CAMERA

    Summer vegetables in Canada

    My life is more sustainable. I can reduce the environmental impacts of the food production systems I rely on. Not just the environmental impacts of factory farming of animals, but also the quantity of organic vegetables that need to be shipped from Mexico during the long Canadian off-season, when locally grown produce is hard to find.

  8. I’m financially better off. Significantly, actually. Good quality food is expensive. Because I eat less of it, I have more money in my bank account. To pay down some of the debt we’ve accumulated over the years that Matthew has been debilitated by autoimmune conditions. Or for a trip to Hawai’i, maybe!
  9. I spend less time sourcing & preparing food. Less time in the kitchen & at the grocery store means more time for other things! Like writing blog posts, doing yoga & chilling with my children.
  10. Last but not least, ketosis is currently being investigated as a healing protocol for a number of serious health conditions, including cancer.

A ‘blogiversary’ video~

It’s my blog~iversary!

To celebrate, here’s our 1st BiohackU video:

What’s BiohackU? A platform to support healing and system-wide transformation through biohacking.

BiohackU will focus on 3 areas:

  • Biohacking Autoimmune;
  • Biohacking Weight; &
  • Biohacking for Career Leverage.

Really, it’s all about Biohacking for Peak Experience.

More updates to come!

Gratitude

One of my favorites quotes is from Danielle LaPorte: “Gratitude & self-expression are a sacred feedback loop“.

This blog has been my opportunity for self expression & I want to complete the sacred feedback loop by sharing my gratitude on its very first birthday.

I’m grateful to everyone who has read petra8paleo over the past year.

I’m grateful for my children, who I love with all my heart.

I’m grateful for my health. For the healing. For my husband, Matthew, and the future we are starting to reimagine that we have together.

And to everyone else who has gone before us, in pioneering the Autoimmune Protocol.

Thank you!

Blogiversary

 

Mason Jar Salad Dressing

Mason jar salad dressing 2.2Mason jars are the new duct tape.

In that, almost any problem be solved with a good collection of mason jars.

At least the problem presented by the inability to buy bottled salad dressing on the autoimmune protocol is solved so beautifully with a mason jar that I wonder why I ever, ever bought the bottled kind.

Olive Oil, Balsamic Vinegar, Apple Cider Vinegar, Coconut Aminos & seasoning is all you need to ensure you are salad-ready ~anytime.

A salad does not need to be complex. Two or more vegetables, perhaps some olives or capers & your mason jar dressing. Voila!

Simple

Call it a salad!

Mason Jar Salad Dressing (AIP & WahlsPaleo+)

 from petra8paleoMason jar salad dressing

  • 1½ cups Olive Oil
  • 1 cup Balsamic Vinegar
  • ½ cup Apple Cider Vinegar
  • ½ cup Coconut Aminos
  • 1 tablespoon Himalayan Salt
  • 1 heaping tablespoon Basil
  • 1 heaping tablespoon Sea Vegetable Flakes

Put all ingredients in a 1 liter (1 quart) mason jar.

Put the lid on the jar & shake.

Store in the refrigerator.

The olive oil will solidify when cold. Just be sure to remove the dressing when you start assembling your salad to give it time to warm up & then give it a good shake before you pour it on. If you need to hasten the olive oil you can set the jar in a bowl of warm water.

Salad makes everything better…

Build-a-Breakfast (AIP~)

breakfastWeekday breakfast is not the time to be messing around.

That’s why I build my breakfasts out of units. Like lego.

My typical breakfast units:

  • An avocado, sliced, with salt;
  • Berry fudge;
  • A handful of gummies;
  • A victorious offal muffin reheated in tin foil in the oven ~or~ something meaty cooked in the slow cooker overnight like a Lamb Shank ~or~ a bowl of Sunday Stew;
  • And a unit of carbohydrate (A how-to about turn carbohydrates into units, below.)

Here’s how it works: Assemble units; Eat.

Almost as easy as Corn Flakes!

Assemble Your Breakfast Units

Ketogenic Breakfast

Baked salmon, avocado, greens cooked in bone broth, cauli-mash & fudge

As mentioned, you might have put something meaty in the slow cooker the night before. I’m not sure why but whenever I have a Lamb Shank for breakfast I have a fantastic day.

In any case, first thing in the morning, start with the units that need to be warmed up.

Turn on the oven to 350. If you don’t have the slow cooker going or, you’ll need protein. Wrap a victorious offal muffin in tin foil & set it on the rack. Take a unit of carbohydrate out of the fridge & pop it in beside it.

Go get ready for your day for 20 minutes or so (30 minutes if the meat muffin was frozen).

Then take the fudge out the freezer to defrost slightly. Cut the avocado. Pull the gummies out of the fridge. Take the meat muffin & vegetables out of the oven & assemble all your units on a plate.

Eat breakfast.

Have a wicked day.

Vary Your Units

lego spaceship

Customize your breakfast, lego-style.

Just like with lego, you can build a simple, utilitarian spaceship/breakfast or an elaborate one. You can build the same old beloved, trusted thing with your units every day or mix it up.

There’s only one secret: Have units on hand.

Make a batch of meat muffins & berry fudge & gummies on the weekend & freeze them. Make double each time you make cauli or brocolli mash & refrigerate in single-serving oven-proof containers with lids. Lay in green avocados to ripen.

How 2: Turn Carbohydrates into Breakfast Units

On the AIP, carbohydrates are mostly vegetables. Sugar is limited, so fruit is minimal.

Turning carbohydrates into breakfast units can happen one of two ways:

  1. Make a batch & divide it into single-serving oven-proof containers with lids;
  2. Put your leftovers into single-serving oven-proof containers with lids.UnitsA brilliant carbohydrate for breakfast is Cauli or Broccoli Mash.

Or Broccoli-Bacon-Anchovy stuffed Mushrooms. If you want to be fancy.

Or greens cooked in bone broth with salt & sea vegetable flakes.

Or zucchini slices fried on low heat in an ample amount of bacon fat until soft & browned.

Or 2 vegetables cooked in bone broth with salt & sea vegetable flakes:

  • Mushrooms & cilantro;
  • Celery & onion;
  • Cabbage & parsley.

 For AIP variations

On a ketogenic version of the AIP, plan to have high-fat units on hand: avocado, high-fat meat, fudge, olives. Then infill with protein & carbohydrate as required. Your carbohydrates are vegetables. The low carb ones. Cooked in fat. And some berries, maybe. In fudge.

On a low-FODMAP version of the AIP, your carbohydrates are still mostly vegetables. The low-FODMAP ones. And some low-FODMAP fruit. And you’ll remove avocado from your unit rotation.