Paleo 101 Guide
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All Posts by Louise Hendon

26 Delightful AIP Drinks Recipes

Louise Hendon | July 24

There’s something a lot of us never think about before we start AIP (paleo autoimmune protocol).

You see, we’re all too caught up with working out which foods are good/bad and which meals we’re going to make…

…and we forget about the other important part of our diet.

None of us only drink water, right?

We all enjoy smoothies, juices, coffee, mocktails, cocktails…

And being on the autoimmune diet doesn’t mean giving these things up.

Blueberry Coconut Yogurt Smoothie, Cardio Green Juice and Pineapple Smoothie are all tasty AIP-compliant drinks filled with nutrients – try adding them to your breakfast or as a post-workout energy booster.

If you fancy something fizzy for later in the day, we’ve found recipes for a Berry Fizz Mocktail, Strawberry, Honey & Lime Spritzer, and Homemade Cranberry Juice.

Not forgetting our AIP coffee recipe, of course!

Have a scroll through the list to see the rest of the drinks, or download it by clicking the green button below.

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34 Super Fast Ketogenic Pressure Cooker Recipes

Louise Hendon | July 17

I’m a big fan of using pressure cookers to make keto meals.

You can really speed up the cooking time of so many recipes – which is great for those days when you don’t feel like spending hours in the kitchen. And you only have one pot to clean, so there’s less to wash up too.

Plus they’re really simple to use, you just close the lid and push a few buttons!

There were three main questions I had before I started pressure cooking:

  • Is it healthy?
  • Is it safe?
  • Which one to buy?
  • How do I get started?

So before I share our recipes, I’m going to quickly run through those – in case you’re wondering the same things.

Is Pressure Cooking Healthy?

I know some folks out there are concerned about this – but using a pressure cooker can actually make your meals healthier.

Pressure cooking is better at preserving nutrients in food

A study investigated this by looking at the vitamin content of broccoli and found that it keeps 90% of its vitamin C after pressure cooking compared to 78% after steaming and 66% after boiling.

The reason?
Pressure cooking uses far less water than other methods and water usually drains the water-soluble nutrients from your food (they end up in the liquid).

Are pressure cookers safe to use?

This was a big concern of mine, and I even put off getting a pressure cooker because I was so worried about it exploding!

But, here’s what you should know:

  • Electric countertop pressure cookers have built in safety controls.
  • Always follow your pressure cooker’s instructions on releasing pressure safely.
  • If you’re concerned, take some time to read through the operating manual so you know exactly how to use your pressure cooker.
  • And if so many food bloggers, moms and folks who struggle with kitchen appliances can do it without any problems, then you can too!

How To Choose a Pressure Cooker

With so much choice out there, how do you choose between all the pressure cookers?

Here are a few tips along with the brand I went with:

  • Go for a pressure cooker with a capacity of at least 6 to 8 liters as you’ll struggle with anything smaller.
  • Try finding a model with a built-in timer so you don’t have keep checking the kitchen clock (a couple of minutes can make a huge difference in how your food turns out).

I ended up choosing the Instant Pot. This is because it has so many functionalities beyond just being a pressure cooker – it also works as a slow cooker, and a yogurt maker (plus a rice maker if you ever want to make rice). And there are buttons you can press for making stew or soup so that you don’t have to look up cooking times.

Instant Pot Pressure Cooker

Tips On Using Your Pressure Cooker

Especially if you’re a beginner when it comes to pressure cookers, these tips will come in handy:

  • Only fill your pressure cooker to 2/3 of its capacity or your food will be too crowded to cook properly.
  • Stick to the cooking times, ingredient order and chopping sizes laid out in the recipes; these all affect how long food takes to cook and the right combination means none of your ingredients end up over-cooked or remain too raw.
  • If you’re adding fresh herbs, wait until your food has finished cooking and then add them just before serving – otherwise the heat will make them wilt and lose their flavor.

Ketogenic Pressure Cooker Recipes

We’ve put together a list of tasty ketogenic pressure cooker recipes below, from simple onion soup to spicy Mexican beef stew, so you’ll always have a quick and easy option for days when you’re in a hurry. Have a read through them here or click the green button if you’d prefer to download your recipes.

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Paleo Egg Frittata Muffins Recipe [Keto, Dairy-Free]

Louise Hendon | July 12

One of the problems I have at restaurants when I order omelets or frittatas is that they always contain dairy.

Sometimes in the form of cheese but often also in the form of milk or cream that they add to the egg mixture.

This of course makes it really tough to stay Paleo and dairy-free even at breakfast time!

But you can enjoy delicious breakfasts on a Paleo diet…

Make Paleo egg frittata muffins

These homemade Paleo egg frittata muffins are not only easy to make but can be made as a large batch. Sometimes, these muffins are also simply called Paleo egg muffins.

That way you can spend a few hours one day cooking several batches of these. And end up with ultra-healthy protein-filled Paleo breakfasts for an entire month!

For variety, you can also switch up some of the vegetables to create your own unique Paleo egg frittata muffins recipe.
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Crunchy Raw Keto Salad Toppings Recipe [Paleo, Dairy-Free]

Louise Hendon | July 10

This keto salad toppings recipe is fantastic to make in advance and store in an airtight container. (I got the idea from a similar product that my local grocery store was selling, but with this toppings recipe you can easily make your own.)

Then you can add a tablespoon to your salads, to your coconut yogurt, or each by itself as a quick snack mix.

It’s quick and super easy to make and you can change it up to include your favorite keto nuts and seeds.
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Coconut-Free AIP Desserts: 18 Autoimmune-Friendly Recipes (+ Downloadable List)

Louise Hendon | July 5

It can be hard finding coconut-free AIP dessert recipes! (AIP is a diet that helps many people with autoimmune conditions.)

You’re already cutting out gluten, dairy, nut flours, eggs, nut butters…

So if you happen to be bored or allergic to coconut as well, then it can seem like there’s really nothing you can eat when it comes to desserts!

Coconut Ingredients and Their Substitutions

Just think of all the coconut ingredients you typically see in AIP dessert recipes:

  • Coconut cream,
  • Coconut milk,
  • Coconut shreds or flakes,
  • Coconut oil,
  • Coconut butter, and even
  • Coconut water!

What can you use instead of coconut?

Unfortunately, there are no great substitutions when you’re staying AIP, but here are some general ideas. (If you’re not AIP, then we have a post on general coconut substitutions here.)

  • Coconut flour – Use Tapioca, Cassava, or Tigernut flour
  • Coconut shreds or flakes – Use dried fruits
  • Coconut butter – no good substitution available
  • Coconut oil – olive oil, avocado oil
  • Coconut milk – no good substitution available
  • Coconut cream – frozen bananas, mangos, and pineapples blended or mashed avocados

Making AIP easier for you…

So this list of dessert recipes is for those of you who want to stay coconut-free while on an AIP (Paleo autoimmune protocol) diet. If you’re looking for other AIP dessert recipes, then check out our bigger list here.

As always, remember to check the ingredients list for each recipe to make sure they don’t contain anything you’re sensitive to. Although they all fit the AIP guidelines and won’t break your diet, you’re the best judge of what makes your autoimmune symptoms flare up.

Enjoy these coconut-free dessert recipes even if you’re not on AIP

Whether you’re Paleo or just gluten/dairy-free, these treats are the perfect healthy indulgences. And if you’ve got an allergy to coconut (or you’re just plain sick of the taste) but still want to enjoy a sweet treat, this is a great list of solutions.

If you’d like this entire list of recipes as a downloadable pdf, you can click on the green button below – or to read them now just keep scrolling.

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Table Of Contents – AIP Coconut-Free Dessert Recipes

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Ketogenic Pasta Recipes: 23 Creative Dishes For Dinner

Louise Hendon | June 30

Everybody loves pasta dishes (and that includes me).

And the good news is, thanks to a few clever twists you can use to stay in ketosis and still enjoy classic dishes like lasagna, spaghetti with meatballs, and chicken noodle soup.

You might even find some new favorites in our list of keto pasta recipes – why not try the Cajun shrimp spaghetti, the Tuscan chicken pasta, the Asian garlic beef noodles or one of the many other recipes below.

Types of Keto Pasta

How can you have pasta when you don’t use wheat and other grains?

Don’t worry, many of us have come up with other creative keto pasta by using ingredients like:

  • Spaghetti squash
  • Zucchini
  • Cucumber
  • Eggplant (Aubergine)
  • Shirataki noodles

While the exact texture and taste is slightly different from the pasta we’re used to, these provide a new and healthier way of enjoying some old favorites.

So how do you make pasta keto-friendly?

Here are some tips to help you create “pasta” and “noodles” out of vegetables:

  • Spaghetti squash, cucumbers, and zucchini make great veggie noodles while eggplant is a tasty stand-in for lasagna sheets.
  • All you need is a spiralizer, a food processor with a shredding attachment, a kitchen grater, or even a potato peeler to create the noodles.
  • And to enjoy the noodles, you can add a classic sauce like tomato or bolognese, or you can try out a creative new one like the creamy avocado one.

Get more inspiration by checking out the low-carb and keto pasta recipes below – you can scroll through this page or download the list to read later by clicking the green button below.

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Table Of Contents – Ketogenic Pasta Recipes

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Paleo Apple Nut Butter Sandwiches Recipe

Louise Hendon | June 26

This is one of the easiest Paleo snacks you can make. Just spread your favorite nut butter on some apple slices and you’re good to go!

In particular, kids love this. It’s nutty, sweet, full of flavor, and nutritious. Just make sure you don’t eat too much, because it can be addictive.
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