Gremolata~Pesto (AIP & low-FODMAP)

Gremolata Pesto 5One good sauce.

Is all you need.

To uplift your healing protocol.

Or the haiku version:

One good sauce is all

you need, to rock (& heal)

on the AIP~

Gremolata~Pesto

This could be your one sauce.

Like a one-love sauce, it’s universal. You can put it on everything and, in turn, it makes everything sing.

Keeping it Green~

Keeping it Green~

A gemolata is traditionally made from parsley, lemon zest & garlic. A pesto with basil, parmesan, pine nuts & olive oil.

This low-FODMAP fusion variation takes advantage of the low melting point of coconut oil to create a bright green sauce that is firm and crumbly when chilled & exultingly melty when it hits the hot components of your meal.

It omits the garlic, dairy and nuts. And uses a combination of fresh basil and spinach, making it slightly more of a food than a condiment.

Yet another way to get your greens on~.

Like both its Italian grandmothers, this combination gremolata~pesto is zesty & green.

And it makes more than you probably need for one meal, so you’ll have some leftover.

To brighten a mug of hot bone broth. Or add to salad dressing. Or crumble on top of tomorrow’s breakfast.

Quick Supper

Gremolata~Pesto is also the secret to a quick supper.

Bake or pan fry some fish. Saute some zucchini spears in turmeric. Top with your new special sauce.

Quick. Fancy. Green.

Gremolata~Pesto (AIP & low-FODMAP)

 from petra8paleoGremolata Pesto 4

  • 2 cups (packed) fresh Basil
  • 2 cups (packed) Spinach
  • 2 tablespoons Lemon Juice
  • 1 teaspoon Himalayan Salt (or similar)
  • 1/3 cup Coconut Oil
  • 1 tablespoon minced Lemon Zest (from an organic Lemon)

Put the Basil Spinach, Lemon Juice and Salt in a food processor.

Heat the coconut oil slightly, until just warm and liquified & pour it over the other ingredients.

Whirl, until a crumbly puree forms, scraping down the sides with a spatula once or twice, as required.

Transfer the mixture to a bowl or glass container, add the minced Lemon Zest and stir to combine.

Serve immediately or store in the refrigerator for good times to come~.

Gremolata Pesto 6

Elevate your Nori Wrap

 Note: the gremolata~pesto is low-FODMAP, but not all of the foods in these photos (like avocados) are.

 

 

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~

Friendly Fats for Paleo Protocols (AIP, low-FODMAP & WahlsPaleo+)

TallowNow that I’m ketogenic, fat is my main food group.

This seems really normal to me, but I can tell I’m way out on the far-flung edge of the bell curve whenever someone asks what I eat, and I say “I mostly eat fat.”

They look perplexed & ask “What kind of fat?”

And I say “Coconut Oil, Avocados, and Animal Fat mostly.”

When I say it out loud, it starts to sound sort of unlikely, even to me.

But it’s true.

Many ketogenic people have more diverse sources of fat to choose from. A lot of them eat full-fat pastured dairy & include high fat nuts & seeds. Though I adore nuts, I’m on an AIP-compliant ketogenic diet (love it!), so dairy, nuts & seeds are off my list.

Being ketogenic is easy, actually. It’s wonderful, actually.

It just sounds a little weird to say that fat is your primary food group. Out loud. So I’ll type it quietly instead.

You don’t have to be ketogenic to benefit from increasing your fat intake. Healthy fat feeds your brain & helps with satiation, no matter what your protocol.

For reference, here’s a list of fats that are legal on a variety of Paleo protocols, (starting with the strictest).

Healthy Fats

Wondering which Protocol to start with? I wrote a blog post about that!

Our Current Protocols

As mentioned, just now I’m on a ketogenic version of the Autoimmune Protocol (AIP). Matthew is on a non-ketogenic low-FODMAP version of the AIP.

We settled there after self-experimentation with all of the various Paleo protocols listed above. We’ve each found the pattern of eating that enables us to optimize our well-being:

  • For Matthew that means a reduction in autoimmune & other symptoms;
  • For me it means previously imagined (arguably extreme) levels of high-performance awesomeness.

Our biohacking experiments continue. In our quest for healing & peak experience, we expect the protocols we follow will continue to evolve.

A ketogenic version of the AIP is currently my happy place.

KetosisAvocado

Interested in my ketogenic AIP & Wahls Paleo Plus experiments?

I intentionally kicked myself out of ketosis in August, but I experienced a decline in performance, so I got back in. I think I’m still getting keto-adapted after those few weeks of higher-carb eating, but I’m already experiencing the benefits I had before.

This time I’m experimenting with reducing my carbohydrates still further to find out what that does to my overall well-being.

… & low-FODMAP

I don’t know if any contemporary humans are working on sustaining ketosis on a low-FODMAP version of the AIP, but moderating coconut products makes it challenging.

Matthew tried this hack & his (very) low tolerance for coconut oil cause him to abandon the experiment.

He’s quite sensitive to FODMAPs generally, but tolerates Red Palm Oil. That’s hardly definitive evidence about where Red Palm Oil sits on the FODMAP spectrum but it’s the only data we’ve got at the moment.

Friendly Fats for Paleo Protocols

  • Time: Does it exist independently of the mind?
  • Print
 from petra8paleo

Low-FODMAP version of the Autoimmune Protocol

  • All animal fats (from pastured animals);
  • Coconut Oil (In moderation);
  • Full-fat coconut milk (In moderation);
  • Coconut Butter (In moderation);
  • Red Palm Oil (No data about need moderate: possibly);
  • MCT oil (In moderation);
  • Olive Oil & Olives;

Autoimmune Protocol

  • All Of the above, plus:
  • Coconut Oil;
  • Full-fat coconut milk;
  • Coconut Butter;
  • Avocados;

Wahls Paleo Plus

  • All of the above, plus:
  • Nuts & seeds (in moderation);

Paleo

  • All of the above, plus:
  • Nuts & Seeds;
  • Some people include pastured Ghee.

Primal

  • All of the above, plus:
  • Full-fat pastured Dairy.

 

PB&J Ice Cream Cupcake Fudge (AIP & WalhsPaelo+)

windowsill fudge 2When I was a kid, my dad had a repertoire of 4 recipes:

  1. Unleavened pancakes made with with brewer’s yeast & raisins;
  2. Salad made with purple cabbage in a purple plastic bowl;
  3. Spaghetti (a tin of mushroom soup & a tin of tomato soup made the sauce. Sometimes he’d puree a cube of tofu in there, too); &
  4. Soup: made by combining  leftover salad & spaghetti with water.

We had to finish the soup before there was fresh round of spaghetti & salad, so spaghetti & salad day was always exciting.

The other foods we always had on hand were bread & peanut butter & jam. In those days, if there was a problem, PB&J toast was the solution.

Still life with PB&J fudge

Icon by Elaine Savoie

My dad is still has a toast habit.

Even when I’m making us a fabulous & plentiful AIP breakfast, it is incomplete for him without toast.

He rummages in the freezer to find the kid’s gluten free bread, makes toast, & then eats toast (with jam) while I cook. Then he says, maybe I shouldn’t have eaten that toast, when I serve him up a gorgeous plateful of avocado, sauerkraut, muffins made with bison liver, greens & fudge.

But I know he’ll do the same next time. The toaster is like a Strange Attractor for him.

It isn’t for me. Anymore.

It wasn’t until I made this version of berry fudge, that I realized I still had friendly, comforting associations with PB&J toast. For me, this fudge recipe is completely reminiscent of my childhood standby.

Berry Fudge

Berry Fudge is my strategy for maintaining ketosis on the Wahls Paleo Plus. I eat a piece with almost every meal & explain why in my recipe for Blue~Raspberry Fudge. The idea to freeze the fudge came from Eileen at Phoenix Helix. It’s her husband’s innovation & I always freeze my fudge now. It’s more of a party that way.

This is my fourth variation of fudge & really, it’s just a adaptation of my Strawberry Shortcake Fudge.

My Dad

My Dad. His Kitchen.

I’ve made PB&J fudge with all kinds of berries & it’s the combination of raspberries & strawberries that are perfectly reminiscent of the super-sweet, super-cheap jam in a tin can my dad used to buy back in the day. The toasted coconut butter kind of perfectly replicates the spirit of both the toast & the peanut butter.

I don’t usually emulate my dad’s food habits, but he’s a great, existentialist-turned-Buddhist dad. This one’s for him.

PB&J Ice Cream Cupcake Fudge (AIP & WahlsPaleo+)

 from petra8paleoRock & PB&J fudge

  • 1¼ cups coconut butter
  • 1¼ cups coconut oil
  • 1½ cups fresh or frozen strawberries
  • 1½ cups fresh or frozen raspberries

Preheat oven to 300

Warm the coconut butter & berries in the oven in 2 separate oven-proof bowls.

Line a 12-muffin tin with paper muffin cups.

After 10 minutes, remove the coconut butter from the oven. Pour 1 tablespoon of warm coconut butter into each muffin cup.

Place muffin tin back in the oven for 8 minutes or until the coconut butter is a friendly brown colour. Remove.

Meanwhile, re-measure the remaining coconut butter. It tends to take up more space when cold, so you might need to top the remainder up to ensure you have 3/4 cup, especially on a cold day. Return the coconut butter to the oven and turn off the heat.

When the strawberries in the oven are warm (this will take longer ~obviously~ if you started with frozen berries) and the coconut butter is warm & soft, place both in a food processor with the coconut oil & whirl until fully combined.

Pour the raspberry-strawberry fudge mixture over top of the toasted coconut butter to fill each muffin cup to the brim.

Freeze the fudge in the muffin tin & then transfer to a glass container or freezer bag once set.

Let the fudge defrost for 4-5 minutes before eating.

This fudge is particularly heavenly after it has been in the freezer for just an hour or so ~frozen on the outside but still soft inside. Definitely have a piece then.

window fudge

 

An AIP Apocalypse

Very soon after I started dating the sexiest man on the planet there was a freak snowstorm & I got trapped at his house for 3 days.

I wasn’t just pretending to be snowed-in. The roads were actually completely impassable.

Going to the storeNeither Matthew or I were in a very practical frame of mind, so it wasn’t until the afternoon of day 2 that we bundled up & trekked out to the local grocery store for supplies.

The shelves were already starting to look bare. And the barer the shelves, the more people started heaving armloads of random foodstuffs into their carts. People were mildly hysterical.

We managed to score some pancake mix. And the last dozen industrial-grade eggs (11 of them unbroken). And few battered inorganic apples.

We were all about the SAD foods in those days, so Matthew made me apple pancakes until we were able to dig my car out & I could drive across town to retrieve my children.

SAD foods with looooong shelf lives

The top foods recommended by bunker-freaks & other serious survivalists are some of the SAD-est foods available:

  1. Wheat;
  2. Dried Milk;
  3. Beans;
  4. Peanut Butter;
  5. Dried Pasta;
  6. Textured Vegetable Protein (made with wheat gluten & soy).

Given that diverging from AIP for a few days set Matthew back a full 2½ months in his healing process, we figure it makes sense to ensure that we aren’t at the whim of whatever might be left at the grocery store the next time we get snowed in. Or there’s an earthquake. Or whatnot.

But even if you live far from any seismic zones & there is no risk of flooding, tsunamis, tornadoes, zombies or civil unrest, we’re all going to be subject to extreme weather events due to climate change sooner or later.

If you’re still unconvinced about climate change, here’s a humorous video to disabuse you.

A Short-term Disruption

The standard advice is to plan to have a stash of food & water for you & your kin for at least 72 hours.

If you are on the AIP (or the WahlsPaleo+) the usual emergency food lists will not apply. It only makes sense to stash food that you actually eat, so you can rotate & consume it in your daily life.

I started by looking at our current pantry & then considered expanding our less-perishable repertoire a bit, in the interests of preparedness. For example, I wouldn’t normally buy tinned pumpkin puree, but pumpkin would be such a friendly carbohydrate to have on hand, that I decided to include it in the rotation.

It’s really about getting ahead of yourself & always replacing the foods in your stash before you break into your stash.

This requires an up-front investment & diligence, but as long as you discipline yourself to pay attention to expiry dates, rotate as you bring in new supplies & you always use food before it expires, all you’re doing is treating your home like a pantry, rather than relying on the grocery store.

Here’s my AIP-Apocalypse list:An AIP apocolypse

  • Coconut Oil
  • MCT oil
  • Coconut Butter
  • Tinned Full-fat Coconut Milk
  • Dehydrated Coconut
  • Nori
  • Sea Vegetable Flakes
  • Tinned Salmon (Pink & Sockeye)
  • Dried greens (Currently just Watercress, but I’d like expand)
  • Tinned pumpkin puree
  • Olives
  • Coconut Aminos
  • Apple Cider Vinegar
  • Tea (black, green & herbal)

It’s not a perfect list, but we could muddle along on that for awhile.

When any of the items on my list are on sale, I try to buy them. I also purchase caselots at a discount.

I use them, buy them, rotate them. I try to stay on top of it.

I don’t eat honey currently, but it’s a powerful carbohydrate & lasts forever. Plus it’s antibacterial & anti-inflammatory. I’d like to invest in a big bucket of it for my Apocalyptic Pantry at some point.

This post is getting long so I’m going to break now &  do a Part 2, in which I consider ketosis as an apocalyptic strategy, as well as paleo preparation for a Long-term Cataclysmic Alteration of Life as We Know It.

Avocado~Lime Blackberry Fudge

Avocado~Lime Blackberry fudge 4The robins change their song when the Salmonberries are ripe.

Every year, I wait for the Salmonberry song. Not only does it mean Salmonberries, which I love, but it means summer is almost here.

This has been a sad year for Salmonberries on Vancouver Island. But based on the superabundance of Blackberry blossoms, we’re going to be in berry heaven in August. The Salalberries are coming along nicely, too.

Avocado~Lime Blackberry fudge 3

Whenever my kids do something awesome I attribute it to all the wild berries I ate when I was pregnant with them: Salmonberries, huckleberries, Thimbleberries, Salalberries & Blackberries. When they do stupid stuff, it’s non-attributable to prenatal berry consumption, of course.

Berries are the only fruit that is included as a daily food in the WahlsPaleo+. I love eating berries every day again.

As the WahlsPaleo + relies heavily on Coconut Oil to maintain ketosis, it only makes sense to put the two together. I explain a bit more about the Coconut Oil ketosis relationship in my first recipe in this series: Blue-Raspberry fudge.

Coconut Berry Fudge is one of my best inventions. I eat it every day, one (or sometimes one & a half) with every meal.

Eileen, from Phoenix Helix, shared that her husband freezes these (the Blue Raspberry version) as an AIP-friendly replacement for ice cream. Now I’ve started freezing them too.

This Avocado~Lime Blackberry is the version if make most frequently right now. It’s more refined, less sweet, more adult, but just as fabulous.

Not everything has to be adult & refined. My other current favorite version of berry fudge totally tastes like toast with Peanut Butter & Jam (without the toast or peanuts, of course!) It’s just sweet & simple nursery food. I’ll share the PB&J variation soon.~Avocado~Lime Blackberry fudge

Avocado~Lime Blackberry Fudge (AIP & WahlsPaleo+)

 from petra8paleoAvocado~Lime Blackberry fudge 4

  • 1 ¼ cups coconut butter
  • 1 ¼ cups coconut oil
  • 1  ripe avocado
  • ¼ cup lime juice
  • 1 cup blackberries
  • 1 cup blueberries

Preheat oven to 300

Warm the coconut butter & berries in the oven in 2 separate oven-proof bowls.

Whirl ½ cup warm coconut butter, ½ cup coconut oil, the avocado & lime juice in a food processor until combined.

Line a 12 muffin tin with paper muffins cups. Spoon the warm avocado mixture evenly into the cups.

Whirl the remaining ¾ cup warm coconut butter, ¾ cup coconut oil and the warm blackberries & blueberries in a food processor until combined.

Fill each cup to the brim with the berry mixture.

Refrigerate all day or overnight.

Store in the refrigerator (or freezer for ice cream-cupcake fudge!) 

A WahlsPaleo+ & Autoimmune Protocol Pantry

It can be confusing (at first) to figure out what you can eat on the Wahls Paleo Plus or Autoimmune Protocol (AIP), so I made a pantry list:A WahlsPaleo_AIP pantry

If I run out of these items, I replace them. The vegetables rotate based on what’s in season & available (see the WahlsPaleo+ vegetable list below). The meat on the freezer list above are just our staples. We buy all manner of other types of fish & meat fresh.

Other than what’s on these two lists, there really isn’t anything else we eat.

I was surprised at first by how seemingly finite these lists are, because I don’t experience it that way in my daily life. Rather than thinking in terms of a limited diet, I see this pattern of eating as an opportunity for creativity & health.

I’m actually delighted to walk past all the crap I no longer feel compelled to buy in the supermarket. But it took awhile to get to this point.

I remember a time when I felt it as my right (somehow) to reward myself with food. Or when comfort food was my default during difficult times. Including just an exhausting workday.

Now, daily life just isn’t difficult & exhausting.

And my body is so nourished that the concept of  ‘food treats’ is actually foreign to me. When I contemplate food, I evaluate it based on how it will contribute to my well-being.

I’m not in a state of nutritional deficit, so I have no cravings. I totally enjoy food & look forward to meals but it’s not compulsive or fraught or problematic anymore.

At present I’m on an AIP-compatible version of the WahlsPaleo+.

My partner Matthew  is back on a low-FODMAP version of the AIP, as this is the only variation that seems to be correlated with a reduction in his severe, unexplained nausea. We think the nausea is related to Small Intestinal bacterial Overgrowth (SIBO), and he is now working with a Functional Medicine Doctor to try to get a diagnosis.

The difference?

  • The WahlsPaleo+is a ketogenic diet. Most of my calories are coming from Coconut Oil. I’m eating 2 meals a day & fasting in between. I’m restricting animal protein to 8-10oz a day and I’m eating no fruit other than berries;
  • Matthew also tried an AIP-friendly version WahlsPaleo+ but couldn’t handle the quantity of Coconut oil, as it exacerbated  his nausea. If he can get the nausea under control he’d like to try the WahlsPaleo+ again, but for now he is substituting olive oil in salad & animal fat in cooking. He’s eliminating high & moderate FODMAP fruits & vegetables while staying strict on the AIP. He’s eating a lot more animal protein then me, and eats small amounts of fruit, including green planatains in plantain nachos.

Here’s a list of low-carb vegetables on the Wahl’s Paleo Plus. Matthew just eats vegetables & fruits that are low-FODMAP. Find the low-FODMAP list here. Neither of us eat nightshades; they’re indicated in brackets on the list below.

  • Carbohydrate list

Blue~Raspberry Fudge (AIP & WahlsPaleo+)

Blue~raspberry fudgeIf you are on the Autoimmune Protocol, or just a regular human, this fudge is yummy!

If you are on the WahlsPaleo+, it can also be a secret weapon for your ketogenic strategy.

It’s the coconut fat that enables you to stay ketogenic while eating (relatively) more carbohydrates, and it’s this coconut fat/vegetation relationship that ensures nutrient density on the WahlsPaleo+.

tiltParing coconut butter & coconut oil with berries is perfect, as the coconut fat slows the rate at which carbohydrates from the berries (& coconut butter) enter the bloodstream.

Please take note: this fudge can actually cause you to fall out of ketosis if you load 3 teenagers, a cat and a batch of these into the car & go up-island for a fun-filled family Easter weekend and then your fun-filled family eats them all.

In that case, you will definitely need a coconut fat back-up plan. Or to be safe, make 3 batches.

Blue~Raspberry Fudge (AIP & WahlsPaleo+)

 from petra8paleoBlue~raspberry fudge

  • 1 ½ cups coconut butter
  • 1  cup coconut oil
  • 1 ½ cups raspberries
  • 1 ½ cups blueberries

Preheat oven to 250

Warm the coconut butter & berries in the oven in 3 separate oven-proof bowls.

Whirl ¾ cup warm coconut butter, ½ cup coconut oil and the warm raspberries in a food processor until combined.

Line a 12 muffin tin with paper muffins cups. Tilt the tray up on something sturdy and spoon the warm raspberry mixture evenly into the cups.

Leave it in a tilted position to harden while you prepare the blueberry fudge.

Whirl the remaining ¾ cup warm coconut butter, ½ cup coconut oil and the warm blueberries in a food processor until combined.

Un-tilt the muffin tin & fill each cup to the brim with the blueberry mixture.

Refrigerate all day or overnight.

Store in the refrigerator.

Wahl’s Paleo Plus

If you’re on the WahlsPaleo+ you’ll be tracking your fat & carbohydrates.

1 piece of fudge:

  • 1/8 cup coconut butter (about 8 grams of carbohydrate)
  • 1 tablespoon+1 teaspoon (1.33 tablespoons) coconut oil
  • ¼ cup berries

Have one or two pieces of fudge as part of a meal that includes green leafy & sulfur-rich vegetables & some protein. Feel amazing!

Now it’s time for… a brief treatise on Paleo Economics & Nutritional Ethics!

The food bill at our house is astronomical.

And it bugs me.

Not just because debt is stressful, but because I know that most people simply can’t afford to eat this way.

That feels unsustainable. On a global scale. Given the 7,226,000,000 people on the planet just now.

Geological PeriodsBack in the Paleolithic, there were fewer of us. Obviously. Population size was regulated by the amount of food available.

I’ve wanted to write about Paleo Economics for a long time but I didn’t want to just moan about my first-world problem: Oh, woe is me, I feel so inequitable about this pastured steak and organic asparagus with balsamic vinegar I’m about to eat…

I felt like I needed to have at least an inkling of a solution.

I think I may have one. At least there’s something I’d like try.

But first, the problem:

Small Island Economics

I was reading an old anthropology book about a cluster of four small south-pacific islands called Yap (also called Wa’ab).

I’m not sure if the anthropology would hold up to scrutiny, but I learned something from it that I think is important.

Yap is tiny and remote, and once-upon-a-time humans had to be entirely self-sufficient there.

YapObviously there were no supermarkets, but there also was no continent to migrate across when food was scarce or villages got overcrowded. People had boats and travelled to other islands, of course, but these were populated, and the people living there were facing the same constraints, and weren’t necessarily welcoming.

People lived on Yap, in a finite ecosystem surrounded by water, with whatever resources they could gather from the land & sea.

According to this anthropology book, they dealt with the inevitable scarcities by creating a caste system.

On Yap, you were born into your caste, but unmarried women and younger sons could also be demoted into a lower caste if the population got too large.

The low-caste was prevented from eating the good food, owning or farming the land, and owning valuable property. They were the people who suffered when food was scarce. In effect, the low-caste acted as a buffer against famine and scarcity for the high-caste. They could get sick or die without anyone getting too fussed, as long as the high-caste people were protected.

This arrangement was unjust, of course, but worked really well to ensure that some people always had enough food to survive and thrive, and thereby could continue living on the little islands of Yap.

Even during bountiful times, when there was more than enough for everyone, the low-caste people were forbidden to eat the good food, because they were still required to act as a buffer in the future when times got hard again.

Sounds very human to me.

And we are no different.

It’s just harder to see because our island is so much bigger. Earth-sized.

But we are nevertheless exercising our high-caste privilege to eat the best food. We can justify it for health reasons. For the health of our families and the health of the planet.

Of course.

But we simultaneously know that other people are going without, and that (if we were to really analyze the situation) those people will also function as a buffer against scarcity and want. For us.

Small World Economics

earthIf this paleo eating thing is actually optimal for humans, not just high-caste humans in the first world, we might have to consider making the switch from small island economics to small world economics, starting with food.

I’m not an economist.

But I found a possible solution to this problem when I was reading the The Wahl’s Protocol. The Wahl’s Protocol has three levels, and the most extreme level, the Wahls Paleo Plus, is a nutritionally–dense, high-fat, low-carbohydrate, moderate-protein, ketogenic diet.

I say ‘moderate protein’ because that’s what Dr. Wahls calls it. And it is moderate compared to a SAD diet, but it’s a low-protein diet compared to the way I eat now. It contains less than half the amount that I am accustomed to eating as a Paleo or AIP person: 6-9 cups of low-carb veg and 6-12 ounces of meat (depending on body size). Most of the calories come from coconut oil. You can also optionally have up to 1 cup of berries, as long as you can remain in ketosis. That would be an increase in fruit for me, overall. Two meals, with a 12-16 hour fast overnight. I usually eat two meals on weekends and holidays, and I prefer that,  but work stress has always necessitated 3 meals on weekdays. That’s going to change! At least for awhile.

Nutritional Ketosis~Nutritional Ethics

Fat is converted to ketones in the presence of limited carbohydrates, and ketones fuel our mitochondria, brain cells & muscle cells. In the absence of carbohydrates, excess protein will be converted to sugar, so protein levels need to be curtailed to enable dietary fat to get to the front of the nutritional queue.

Think about eating significantly less. Spending less money on food. Spending less time eating. Leaving more to go around.

Maybe the solution to the Paleo Economics problem is obvious. So obvious it’s almost embarrassing.

We need to eat less.

Not debate about whether meat or vegetables should go at the bottom of our food pyramid diagrams.

Just eat less.

C’est ça.

I’ve never been a moderate eater. I’m a robust eater, which is one of the reasons Paleo works for me and a SAD diet completely didn’t.

But I’m ready to change. Over the past couple of days I’ve been scaling back my meat, cutting back on lunch, organizing my vegetables by colour and sulfur content based on Dr Wahls’ Protocol, and eating coconut oil by the spoonful.

I’m going to try it. Obviously, I still need to be able to run my life. Do my hot hot power flow yoga. My demanding full-time job. Tend my family. Keep my house in order. And have good energy left over to inquire into stuff that interests me.

And if I stop being altruistic about nutritional ethics for a moment, What if eating half as much meant I could save money to go to Hawai’i for a couple of weeks every winter?

Which coincidentally (or not), was originally settled by people who left overpopulated Polynesian Islands to find new islands that would sustain them.

But here on Earth in 2014, there are no unpopulated islands for us to flee to. We don’t know of any habitable unpopulated planets, either.

So it seems to me, we can choose. Small island economics or small world economics. The power choose always rests with the high-caste, (until there is a revolution).

I’m going to experiment with living in a small-world. Starting today.