Mahi-Mahi with Pineapple~Papaya Salsa (AIP & low-FODMAP)

OLYMPUS DIGITAL CAMERA How do you navigate a family reunion full of potato chips, beer, pasta (& family) when you’re on the Autoimmune Protocol? Here a couple of ideas & a recipe. ‘Cause we just successfully survived one~.

A Weird Diet called the AIP~?!

One of our strategies was a nightly salad bar with supper. All the ingredients prepped and presented for everyone to make a build-your-own salad with a choice of store-bought & homemade AIP dressings.

Picky children could pick what they liked and it was easy for Matthew to make a low-FODMAP salad without having to explain why he doesn’t eat broccoli or kale, but can eat arugula and cucumber. OLYMPUS DIGITAL CAMERA

Another tactic was putting delicious and festive low-FODMAP AIP entrees on the menu, like this one, that had everyone raving (for days) without even knowing a thing about FODMAPs and having only the sketchiest notion that Matthew and I are on a weird diet called the AIP.

Of course, the family infilled their meals with grain and potato-based starches, but we interjected turnips and yams into that rotation occasionally, and added sauerkraut to the offerings at meals, which was mostly politely ignored.

All the more for us~!

Mahi-Mahi is a common fish in Hawai’i, so it only makes sense to pair it with papaya (currently in season) and pineapple in a fresh AIP-friendly salsa for a tropically-themed (low-FODMAP) extended family party meal.

Mahi Mahi with Pineapple~Papaya Salsa (AIP & low-FODMAP)

  • Servings: a dinner party
  • Print
 from petra8paleoOLYMPUS DIGITAL CAMERA

  • 12 portions Mahi Mahi
  • 1 small or ½ a very large fresh Pineapple
  • 1 medium-sized Papaya
  • 1 bunch cilantro, minced
  • ½ cup green onion greens, chopped (use the white ends too, if FODMAPs are not an issue)
  • Juice of 2 lemons
  • 2 teaspoons Himalayan salt (or similar)
  • 1 thumb fresh ginger, peeled & minced finely

Turn the grill on medium or preheat the oven to 350.

If baking, lay the Mahi Mahi portions on a parchment-lined baking sheet and bake for 10 minutes an inch until the fish is opaque, moist & just flakes with a fork.If grilling, lay the portions gently on the grill and cook quickly (6-10 minutes, depending on thickness), until it becomes opaque & just begins to flake. Don’t overcook this lean fish~.

Meanwhile, or (perhaps) earlier in the day, remove the rind of the pineapple with a sharp knife and cut the fresh fruit into a dice. If the pineapple is large, you may need to cut the tough centre section of the fruit even smaller, or omit it entirely. Repeat the peeling & dicing with the Papaya, removing the seeds.

Mix the diced fruit with all the remaining ingredients. The salsa can be made ahead or served right away. Serve each portion of the Mahi Mahi with a generous helping of Salsa.

Mahi Mahi is the Hawai’ian name for a fish that is also known as Dorado in Latin America, Shiira in Japan or Dolphinfish in the United States, reflecting it’s international presence. Mahi Mahi can be found in warm oceans around the world; in the Atlantic from the Caribbean to Africa, and throughout the Pacific from the Americas to Asia.

Paleolithic Mahi Mahi

Fresco_Mahi-Mahi,_Akrotiri,_GreeceThis fresco tells us that humans have probably always eaten the distinctive-looking Mahi Mahi, and that they definitely harvested them during the Minoan Bronze Age in Akrotiri on the island of Santorini (then Thera) in ancient Greece. One of the largest volcanic eruptions in recorded history on Thera in 1627 BCE preserved this and many other artifacts under hundreds of meters of ash.

Human activity in the fishing village of Akrotiri has been traced back to the 5th millennium BCE, when people likely still ate Mahi Mahi. Evidence indicates that humans, and their early hominid ancestors, have lived and fished on the Greek islands since the Middle Paleolithic around 128,000 BCE.  As there were no signs of  agriculture in the islands until recently (7000 years ago), I’m guessing they ate a lot of fish for those intervening millennia.

The Environmental Defense Fund has classified line or pole-caught Mahi Mahi from US waters as ‘Eco-Best’, its top ecological rating. The Natural Resources Defense Council has given it the second lowest of four categories of mercury toxicity, calling it a ‘moderate mercury’ fish.

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

 

Cranachan (AIP & WalhsPaleo+)

raspberryI discovered Cranachan in Scotland (of course) in a waterfront pub on the Isle of Skye. That evening I decided I wanted to eat nothing else for the rest of my life.

Of course, the Autoimmune Protocol doesn’t allow oats, heavy cream or whiskey, so you’d think my Cranachan days would be over. But as soon as the first raspberries showed up at the farmer’s market this summer, I started scheming about an AIP-friendly version.

It’s divine.

Green plantains aren’t officially on the Wahls Paleo Plus lists, but as the crumbled plantain chips & berries are offered up in a gorgeous matrix of coconut cream to mitigate the effect of the carbohydrates, I had no trouble maintaining ketosis after eating this with a big pile of greens & some steak for supper.

CranachanIf you’re fancier than me, you’ll put this in parfait glasses rather than chipped green ceramic bowls. But there’s something authentically old-country & croft-like about a chipped ceramic bowl, so on the whole, it’s the presentation I’d recommend.

Cranachan (AIP & WahlsPaleo+)

 from petra8paleo

  • Coconut cream & plantain chips2 cups fresh raspberries
  • 1/2 cup green plantain chips (see below)
  • 1 cup coconut cream (see below)

Crumble the plantain chips into the coconut cream & stir.

Put 1 cup of raspberries in each bowl. Divide the coconut cream mixture evenly over each bowl & serve.

Green Plantain Chips

  • I green plantain

Preheat oven to 350

To peel a green plantain, cut through the skin lengthwise with a sharp knife & remove the skin in strips.Green plantain

Slice the peeled plantain in thin rounds with a sharp knife, lay slices on a parchment paper or tin foil & bake for 20 minutes. Flip & bake for another 10 minutes until lightly browned & crispy.

Coconut Cream

  • 1 tin full-fat no-additive coconut milk (‘Natural Value’ brand)
  • ¼ teaspoon vanilla powder

Refrigerate a tin of coconut milk until chilled. The cream will separate from the coconut water.

Scoop out the hard coconut cream  into a bowl (Use the coconut water in place of water in a smoothie or your stock pot).

Add the vanilla powder.

Whip with an electric mixer until creamy.

Awaken the will;

The will to awaken.

To be AIP you will need to awaken your will;

And your will can lead you to awakening…

Raspberries

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.

Rose Petal~Basil Green Smoothie (AIP-friendly & WahlsPaleo+)

OLYMPUS DIGITAL CAMERAIn Spring I was all about rhubarb & dandelion greens because there they were, growing in my yard.

Now I’m loving rose petals. And basil.

OLYMPUS DIGITAL CAMERA

Basil

There’s no basil growing in my yard because I am profoundly not a gardener. But it’s abundant at the farmers market. As are fresh blueberries & vast heads of romaine.

But the roses I can gather myself.

Thanks to someone unknown, who once planted roses in my yard.

People move, but roses belong to the places where they are planted. They are familiars. Reminders of the relationship between humans & home; that we have ever sought alliance with plants in the places where we live.

Affiliation: 1. Pick roses; 2. Put them in a mason jar in your bedroom overnight. Breathe...; 3.) In the morning, make a rose petal smoothie & pour it in the mason jar. Be affiliated. Be affinity.

Affiliation: Pick roses. Put them in a mason jar in your bedroom overnight. In the morning, make a rose petal smoothie & pour it in the mason jar. Be affiliated. Be affinity.

Humans have been cultivating roses for 5,000 years & I can feel an ancient & abiding affinity between our species, like a friendly hum.

I sleep better when there are roses in my room.

And rose petals in my smoothie? Make me happy.

I feel as though I get imbued with a little of that ancient affiliation. A relatedness that seems to come from wilder, earlier times, long before domestication was the norm. When there was something truly magical (& a little defiant) about coaxing something beautiful to grow by one’s stoop.

I feel the echo of that domestic activism, the creation of human spaces, beyond shelter. Not just functional, but beautiful. Perpetually encroached upon by the untamed tangle that was seething everywhere else.

Though barely tamed, we invited roses to co-evolve as we became the people we are now. To co-habit as we created the spaces we now inhabit.

Of course, in the intervening years we’ve destroyed the primordial world. Now we carve space inside crumbling civilizations. Misguided & destructive  nutritional ideologies. Unsustainable patterns of living.

We need allies for that, starting with plants.

Rose Petal~Basil Green Smoothie (AIP & WahlsPaleo+)

 from petra8paleoOLYMPUS DIGITAL CAMERA

In a blender, whirl until combined:

  • 12 large leaves romaine lettuce
  • Petals of 4 large (or 6 medium) unsprayed roses
  • 4 large basil leaves
  • ½ cup blueberries
  • ½ cup coconut cream (see recipe below)
  • 2 cups water

Coconut Cream

  • 1 tin full-fat coconut milk
  • ¼ teaspoon vanilla powder (optional)

If you are on the Autoimmune Protocol or avoiding food additives, use an additive-free brand of coconut milk. The only one I know of is Natural Value. Other brands contain guar gum…

Refrigerate a tin of coconut milk until chilled. The cream will separate from the coconut water.

Scoop out the hard coconut cream  into a bowl. Use the coconut water in place of water in your smoothie.

Add the vanilla powder to the coconut cream, if using.

Whip with an electric mixer until creamy.

Store the leftovers in the refrigerator for tomorrow’s smoothie!

Ten reasons to start an Autoimmune Protocol blog

  1. As a way to document your progress. Sometimes it’s easy to forget where you started. And how far you’ve come.

    An AIP blog: to give you courage when trying new things

    An AIP blog: to give you courage when trying new things

  2. As a way to stay motivated. Because the Autoimmune Protocol (AIP) can, at times, be unexciting. It requires you to chop cabbage & make bone broth, even on those days when you want to indwell with denial, all curled up on the couch with your favorite inflammatory foodstuffs.  You’ll be more inspired to try (or invent) new recipes if you know you’re going to blog about them.
  3. To access a community of support. AIP bloggers are a super-supportive bunch. I guarantee that if you blog about your AIP journey, we’ll read your posts. I’ll follow your blog: just share the link with me!

    Day~breakfast

    An AIP blog: provokes aesthetic, well-balanced breakfasts

  4. To keep you paying attention to the aesthetic side of mealtimes. Often we don’t go to the trouble of arranging our food attractively just for ourselves, but a well-presented plate lends ceremony, communicates self-respect & actually, strangely, helps with satiation. Which are all important considerations when you are embarking on a transformative healing journey with food.
  5. Likewise, getting in the habit of photographing & posting pictures of your food encourages attention to variety & well-distributed food groups.
  6. Writing blog posts forces you to articulate what you are thinking and feeling. Understanding thoughts & feelings is important for healing. For your healing & potentially for the healing of others.
  7. Your AIP blog will give you courage to try new things. Whether it works or not, you still get to blog about it!
  8. Your AIP  blog encourages AIP research. By you & others.
  9. Your AIP blog will help destabilize the evil pharmaceutical empire.
  10. As a way to contribute to the growing body of knowledge that ordinary people are developing about healing ourselves. For an exploration of my thoughts on the anecdotal nature of research on the AIP (as well as how your AIP blog can help undermine the malevolent pharmaceutical empire) visit What Proof? The Autoimmune Protocol.

    Victorious Offal Muffins

    An AIP blog: to get you up early to make meat muffins with liver… just so you can blog about it

Friendly notes

  • The primary purpose of an AIP blog is to support your healing process. Don’t let your blog run your life or stress you out. Ignore all advice about the necessity of posting multiple times a week to build a loyal following. Decide before you begin that you are not trying to make money blogging. If you need to take a blogging break, do.
  • It took me a long time to figure out the shortcode for printable recipes on wordpress. If you go for a wordpress blog & want to include printable recipes, here’s the link that gives you that shortcode.
  • I started my blog last October. The day after I learned of the existence of wordpress. Here’s my first post. It took me awhile to learn how to add pictures & whatnot. Don’t worry about what you don’t know, just figure it out as you go.

 

Biohacking Update: 6 months on the Autoimmune Protocol

Matthew & I started the Autoimmune Protocol (AIP) on December 23, 2014. This is a quick update.

Fry up w crispsPain & medication

When we started six months ago, Matthew (who I adore) was taking 4-8 hardcore prescription painkillers a day for psoriatic arthritis & other inflammatory pain.

Here’s the amazing news: he’s off Methotrexate & he hasn’t had  any Tramadol or Dilaudid for a few weeks. He’s taking just 2-4 over-the-counter ‘Tylenol Arthritis’ a day & no other pharmaceuticals.

He still has substantial pain, but he can manage it with virtually no drugs. Comparatively speaking.

A dietary deviation at the 2½ month point set him back significantly, but he has recovered the progress he’d made before the divergence & has now surpassed it.

The moral of that is: no cheating on the AIP.

Baked Sockeye Salmon, Roasted Kuri Squash, Avocado

Nausea & Dizziness

Six months ago Matthew was also suffering from extreme, undiagnosed nausea & dizziness.

He still is.

Despite every diagnostic test the western medical system could throw at it (he’s been biopsied & scoped every possible way) no one has any ideas. At first they thought his liver was declining. Then they thought ulcers. Then Ménière’s. Though it’s good news that all of those tests came up negative, he’s still very debilitated, and still on disability leave from work.

We suspect it may be Small Intestinal Bacterial Overgrowth (SIBO), which the gastroenterologist assured us does not exist. But the gastroenterologist seems to be fresh out of other ideas, so we recently found a Functional Medicine doctor who does believe in SIBO & seems to be approaching this in a rational way.

Four reasons we suspect SIBO:

  1. The only relief from nausea was after being on a low-FODMAP version of the AIP this Spring. When he put the FODMAPs back in, the nausea slowly returned.
  2. wrapsIf the nausea & dizziness was autoimmune, you’d think it would have also responded to diet, given that other autoimmune symptoms have.
  3. Matthew had Irritable Bowel in his twenties & thirties. Until he met me, really.
  4. I’ve told Matthew we’ll keep trying things until we figure this out.

Me

Hey, I’m just living in a state of peak experience all the time & I’m evangelical about how great I feel.

Read my update here.

 

 

Morning Brew

Coffee 2I first fell in love with coffee when I was 15 and sort-of attending an alternative highschool.

It was one of those self-paced storefront places for square pegs & hoodlums.

I was both.Morning brew

There was always cheap ground coffee & lots of coffee-mate powder, so we’d show up, brew coffee & drink multiple pots of it until we were so disregulated that we could hardly walk.

Then we’d lie around on the floor laughing hysterically.

The teachers at that school were saints.

Later, I cut out all caffeine because I was pregnant. Or breastfeeding. For most of my twenties.

I love coffee. But there’s been this pattern:

I drink coffee. Work and life are stressful. I drink more coffee. It causes anxiety. My stress levels get out of control and then I quit.

For a while.

Then it starts again. My co-workers know this pattern well.

But I think I’m getting the hang of this whole moderation thing. I’ve been coffee-free for most of the past year. I started drinking green tea last July when I did my first 30 days on the Autoimmune Protocol (AIP). Previously I’d been sure I was not mature enough to drink green tea, but it turns out I actually am.

But when I got into MCT oil a month or so ago, I put coffee back in.

Coffee 3Around the same time I found a source for additive-free tinned coconut milk so I could also make AIP-friendly whipped coconut cream for my coffee.

And then I bought some vanilla powder because I wanted to experiment with its purported health benefits in my ongoing quest for accessing peak experience through nutrition.

And then, since MCT oil & unsalted pastured butter in coffee is a total thing, I thought I’d better try that, too. Even though I’ve been dairy-free for way longer than I’ve been paleo.

And an eye of newt.

But not really.

I got a mini (regular old coffee cup size) press. Some really good coffee. And now I have a cup of coffee every morning, with 2 kinds of MCT oil & vanilla coconut cream. Sometimes with unsalted pastured butter.

I’m not convinced about the butter.

Having been a lactating mammal myself, I can really only get behind the notion of lactation on an impermanent basis.

But I’m going to give the butter a fair trial. And it the meantime it doesn’t hurt that I’ve found a source of pastured butter for my vegetarian teenager to put on her popcorn.

bulletproof coffee

Bulletproof coffee: coffee, MCT oil & pastured unsalted butter

But I haven’t yet noticed that adding the butter to my coffee optimizes my day or my health in any way. The MCT oil is amazing, for sure. And I think I’m keen on the effects of the vanilla powder, too. The whipped coconut cream is primarily just fun, but I’m okay with that. Plus it’s a great vehicle for the vanilla.

My morning brew. June 2014 version.

Just to be totally clear, I didn’t make this stuff up. You can read all about bulletproof coffee here.

Whipped Vanilla Coconut Cream (AIP & WahlsPaleo+)

  • Difficulty: So easy!
  • Print
 from petra8paleo

Coffee

A paleo classic

  • 1 tin full-fat coconut milk, refrigerated
  • ¼ teaspoon vanilla powder

If you are on the Autoimmune Protocol or avoiding food additives, use an additive-free brand of coconut milk. The only one I know of is Natural Value. Other brands contain guar gum.

Scoop out the hard, white coconut cream from the top of the refrigerated tin into a bowl. (Use the remaining coconut water in a smoothie or pour it in your stock pot, if you’ve got bone broth going.)

Add the vanilla powder to the coconut cream.

Whip with an electric mixer until creamy.

Store in the refrigerator.

Wonderful on frozen blackberries. In smoothies. And in coffee! (If you’re on the Autoimmune Protocol, stick with the berries & smoothies.)

blackberries & coconut cream

Salad of Robust Greens, Roasted Garlic & Lemon (AIP & WahlsPaleo+)

Collards & Kale“In a totally frictionless world, everything would just appear as soon as it was imagined.” ~David Allen.

greensI like to think about a frictionless world, one in which salad!, health! and a Hawaiian beach! appear as soon as I think of them.

The best way I have found to reduce friction is to eat great food. Sleep really helps, too.

We can’t eliminate friction, just find ways to reduce it’s drag.

That’s what this salad does. I could call it ‘Friction Reduction Salad’ but that would be a little esoteric.

Instead let’s have:

Salad of Robust Greens, Roasted Garlic & Lemon (AIP & WahlsPaleo+)

  • Difficulty: a mild amount, all things considered
  • Print
 from petra8paleo

  • 1 bunch robust greens: collards &/or the more emphatic types of kale
  • ½ cucumber, sliced
  • 3 green onions, sliced

Garlic Lemon Dressing

  • 1 entire head garlic
  • 3 tablespoons coconut oil, melted
  • 1 organic lemon
  • 1 teaspoon Himalayan salt
  • 1 teaspoon sea vegetable flakes (optional)

Preheat oven to 400

First roast the garlic.

Use a muffin tin to roast multiple heads, otherwise a small ramekin is perfect for just one.

Cut ½ an inch off the top of the head to expose all the cloves. Remove the excess papery skin from the outside. Pour 1½ teaspoons of the melted coconut oil over the exposed cloves, cover with tin foil and bake for 35-40 minutes.

Meanwhile, zest the lemon, then squeeze the juice.

You want about 3 tablespoons lemon juice. Combine the lemon juice, zest, salt & sea vegetable flakes (if using) with the remaining melted coconut oil. If you use a wee jelly jar, you can put the lid on & shake it.

Cut the thick stems out of the greens with scissors, and then roll the greens to cut them into ribbons or bite sized pieces.

Put them in a bowl, add the dressing mixture and get in there & massage the dressing into the greens with your hands. Get really handsy with it: you’ll hear the cellular structure start to break down.

Then add the sliced green onion & cucumber. Toss.

When the garlic is roasted, press it out of its papery skins onto the salad. It’s hot work: use the tin foil to hold the head & squeeze out every last bit of garlic.

The hot garlic will reactivate the liquidity of the coconut oil, so it’s good toss the salad for a spell until everything is well-coated with garlicky dressing.

Roasted Asparagus with Bitter Lemon Pesto (AIP & WahlsPaleo+)

asparagus & lemon pestoAn elegant grown-up breakfast!

Serve with strawberry shortcake fudge, a Victorious Offal Muffin & spinach wilted in bone broth. Gorgeous!

I adapted the Roasted Asparagus from Simple and Merry  to make it thoroughly AIP & WahlsPaleo+ friendly.

I adapted the Bitter Lemon Pesto from my own recipe for Avocado Pesto, because the roasted asparagus was just begging for it.

Roasted Asparagus with Bitter Lemon Pesto (AIP & WahlsPaleo+)

 from petra8paleo

Roasted Asparagusroasted

  • 1 lb asparagus
  • ¼ cup coconut oil
  • 1-2 cloves garlic
  • 1 teaspoon Himalayan salt

Preheat oven to 350

Snap the ends off the asparagus spears & lay on a parchment-lined baking sheet.

Melt the coconut oil & pour over the asparagus. Use your hands to ensure the spears are well-coated.

Using a garlic press, squeeze a clove or two of garlic & sprinkle garlic bits onto the asparagus.

Finish with a sprinkle of salt.

Bake 20 minutes for slender asparagus; 25 minutes for thicker stalks.

Bitter Lemon PestoBitter lemon pesto

  • 1 bunch cilantro
  • 1 ripe avocado
  • ½ small organic lemon
  • 1 teaspoon Himalayan salt

Cut the lemon into small pieces to remove the seeds, but leave the peel.

Trim the ends, but leave the stems of the cilantro.

Whirl ingredients in a food processor until combined.

Keeps great in the fridge!

Bitter Lemon Pesto is also amazing with spaghetti squash…spaghetti squash & bitter lemon pesto