By Megan McGrane
Photo credit: Making zucchini bread via photopin (license)
So you want to take on the Autoimmune Protocol? Great! Don’t let the list of foods that you are removing from your diet overwhelm you.
The best way to combat the feeling of “Well, what can I eat?” while you follow the AIP is to find simple “swaps” for some of your favorite foods. Making easy substitutions will help you keep your diet on track while not missing out on foods you can’t eat.
|
Swap This … |
For This |
How? |
|
Mashed Potatoes |
Cauliflower |
Steam and mash cauliflower florets like you would mashed potato. Use ghee instead of butter and a good dose of Himalayan sea salt for creamy mashed cauliflower. |
|
Butter |
Ghee |
Clarified butter (ghee) is AIP compliant because clarification removes the diary proteins, leaving just the healthy fats behind. |
|
Baked Potato |
Sweet Potato |
This is a simple swap that is sweet and delicious. |
|
Peanut Butter (all nut butters) |
Coconut Butter |
Add to smoothies or paired with your favorite fruit for a creamy sweet hit. |
|
Sandwich Bread |
Lettuce Wrap or Collard Green |
You don’t have to lose your sandwiches. Put your protein and veggies in side of a large leaf of kale, romaine or collard green. Drizzle with dressing and wrap to eat! |
|
Cow’s Milk |
Coconut Milk |
This simple swap can be added anywhere you use cow’s milk. Remember, no added sugars or preservatives. (So, it usually has to come from a can). |
|
Rice |
Cauliflower (again!) |
You can turn cauliflower into a rice-like texture simply with a high speed blender or food processor. |
|
Pasta Noodles |
Zoodles (Zucchini noodles) |
Spiraling zucchini into thin noodle like strips can make a satisfying dish with an AIP friendly pesto or even dripped into bone broth for chicken-zoodle soup. |
|
Soy Sauce |
Coconut amino |
This soy sauce replacement is a favorite among the AIP community to help fill in for soy sauce in stir fry or rice-free nori rolls. |
|
Tortilla Chips |
Plantain Chips |
While eating chips and junk food isn’t part of a healthy diet, adding a few “plantain chips” to an AIP friendly Mexican dish is fun. Slice plantains thin and fry on the stove top in a light coating of coconut oil. |
|
Hamburger Bun |
Portabella Mushroom Cap |
Take a two large portabella mushrooms (per burger) and grill with a drizzle of olive oil until tender and use in place of a traditional burger bun. |
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Ice Cream |
Frozen Banana |
A cool summer treat that will help you stay on the AIP is a frozen banana. Place a ripe banana on a popsicle stick and freeze for at least 3 hours. You can also roll in coconut flakes or add a drizzle of coconut oil or coconut butter for a crunchy shell. |
|
Alcoholic Drinks |
Kombucha or Sparkling Water |
Kombucha is a gut-healthy swap for a cocktail while putting sparkling water in a wine glass with a slice of lemon or lime and some berries brings a festive feel to your drink. |
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