Slow Roasted Salmon with Herbed Yogurt (AIP, Paleo, low FODMAP, Whole 30)

Wild-caught salmon is an ingredient I almost always keep stocked in our freezer. Not only is it a superfood protein, but salmon is also quick and easy to both thaw AND cook. Plus, it’s delicious :)

As much as I love to meal plan (really, I do love having a plan), I still find myself uninspired on occasion. There are times I find myself gazing into the refrigerator and freezer, wishing the illusive dinner faeries would show up & make a meal for me. Some days, I’m tired, or I’ve been working on other tasks & lost track of the time, or I’ve miscalculated the time it will take to thaw another protein, or I’m missing key ingredients. In those cases, salmon can come to the rescue!

Most salmon recipes I’ve seen call for the fish to be cooked at high temperatures. Sautéing at high heat. Broiling. Roasting. When I saw a recipe, via my Facebook newsfeed, for a slow roasted salmon, baked at a very low temperature, I was intrigued. The recipe required only a few very tiny tweaks to keep it completely AIP. I soon tried it out & was hooked!

The finished salmon is much more tender & almost creamy than if it was cooked at higher temperatures. We’ve enjoyed eating the salmon warm for dinner, like these pictures, often paired with an herbed yogurt & sauteed spinach. Or, I usually make an extra filet or two & eat the leftovers cold on salad the following day.

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Slow Roasted Salmon with Herbed Yogurt (AIP, Paleo, low FODMAP, Whole 30)
Yields two servings, but can easily be scaled up for more servings

For the salmon
adapted from Sally Schneider via Food52

1 Tbl Olive Oil, divided
2 filets (approximately 12 to 16 oz) Wild-caught Salmon
1/2 tsp Sea Salt
bunch Fresh Thyme

sliced scallion & chopped dill, for serving
Herbed yogurt (recipe follows), for serving

1. Preheat the oven to 275 F (I usually use my toaster oven). Oil a small sheet pan with half the olive oil. 
2. Place the salmon filets skin side down on the prepared pan. Drizzle the remaining oil over the top of the fish & sprinkle with salt. Tuck several sprigs of fresh thyme underneath each salmon filet. 
3. Roast for 15 to 20 minutes, or until the salmon reaches an internal temperature of 120 F. 
4. Remove from the oven & sprinkle with sliced scallion & chopped dill. Serve with herbed yogurt (recipe follows), if desired. 

For the herbed yogurt
1/2 c Two-Ingredient Coconut Yogurt 
1 Tbl (approximately 3 g) chopped dill
1 Tbl (approximately 2 g) chopped parsley
1 Tbl (approximately 5 g) chopped scallion
1/4 tsp Sea Salt

1. Mix all the ingredients together. 
2. Store in the refrigerator until ready to serve.  

Sautéed Spinach 

Yields two servings 

4 Tbl Oil of choice (avocado, olive, melted duck fat or bacon drippings etc.) 

550 g fresh spinach

1. In a large pan, heat the oil over medium high heat. 
2. Add the fresh spinach (in batches, if necessary) to the hot pan, cover and turn off the burner. Allow the spinach to wilt down. 
3. Serve immediately. 

Beef Stew (AIP, Paleo, Low FODMAP, Whole 30)

Traditionally, as summer moves to fall, many people’s preferences move from grilling to braising and roasting. I confess that even though it was considered seasonally inappropriate, I kept braising and roasting throughout the summer. I blame it on my new favorite kitchen appliance, my Instant Pot (or as my mom refers to it, a “turbo crock-pot”). 

With the help of my Instant Pot  I’ve been making this beef stew since July when I originally went back to strict AIP & added a low FODMAP component. I didn’t know if it was possible to make palatable beef stew without high FODMAP ingredients like onions, shallots, garlic & mushrooms. Brainstorming different vegetable options & changing my mindset of what were “necessary” stew ingredients allowed me to create this really phenomenal stew. 

My preference these days is to make as many things in my Instant Pot ,  as possible, but since I realize that not everyone may have this particular appliance, I’ve written out stovetop approximations too. One of the other things I appreciate about this recipe is that it is comprised of primarily “staple” ingredients, or ingredients that I generally have on hand all the time. Carrots, and rutabaga are really hearty veggies that keep in the refrigerator for a good amount of time. Leek greens, if stored properly, can also last a while. I keep meat, broth, and bacon in the freezer at all times. And in a pinch, dried herbs can be substituted for fresh ones. 

The stew is really great on its own, but if you want to bulk it up further or serve it for a celebratory meal, I also like to serve it over mashed (white) sweet potatoes or squash. And I’ve often added a few spoonfuls of braised greens (I love this recipe from the Paleo Cajun Lady, & usually make it with chopped swiss chard & bacon & omitting the garlic to make it Low FODMAP) to the stew to up the vegetable content. Additionally, the leftovers freeze beautifully & there’s nothing quite like finding a jar of delicious beef stew in your freezer on a day when you’re not in the mood to cook.  

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Low FODMAP Beef Stew (AIP, Paleo, Whole 30)

Yield’s 6 to 8 servings 

2 Tbl solid fat (I used duck fat, but bacon drippings or lard could be substituted as well) 

2 lbs Grassfed Beef Stew Meat 

4 strips Bacon, cut into small pieces 

2 heaping cups (approximately 140 g) chopped leek greens and/or scallion greens (I used a mix of the two) 

2 heaping cups (approximately 425 g) chopped carrots 

2 heaping cups (approximately 365 g) cubed rutabaga 

1.5 c bone broth

1.5 c red wine (I’ve used both merlot and cabernet sauvignon) 

2 dried bay leaves

1 Tbl salt

Few sprigs of fresh thyme & parsley, plus additional for serving 

Instant Pot Instructions: my preferred method of cooking 

1.  Add the fat to the insert of an Instant Pot . Turn the pot onto “Sauté” & allow the fat to melt. 
2. Dry the meat very well. Brown the beef on all sides, in batches, in the sautéing Instant Pot --it usually takes me three batches to brown 2 lbs of stew meat. Remove the browned beef & set aside. 
3. Sauté the bacon & leek/scallion greens in the Instant Pot until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally. 
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture. 
5. Place the top on the Instant Pot & make sure the vent is closed . Pressure cook using the manual setting for 50 minutes at high heat. Note: the entire process will take longer than 50 minutes because it does take time for the pot to come up to pressure. 
6. Once the machine has beeped, allow it to switch to the “keep warm” function or turn completely off for 15 minutes to let the pressure come down a bit. Use a silicone oven mitt or heavy kitchen towel to move the vent from the “sealing” position to the “venting” position. Allow all the steam to escape then it is safe to open the lid.
7. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
8. Store any leftovers in the refrigerator or freezer. 

Stovetop Instructions 

1. In a large dutch oven, melt the fat over medium high heat. 
2. Dry the meat very well. Brown the beef on all sides, in batches if necessary. Remove the browned beef & set aside.
3. Sauté the bacon & leek/scallion greens until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally.
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture.
5. Bring to a simmer, reduce the heat to low, cover & allow to gently cook for 2-4 hours, or until the beef is tender. 
6. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
7. Store any leftovers in the refrigerator or freezer.

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