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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Passion Fruit Yogurt Parfaits with Cassava Crumble (AIP, low FODMAP, Paleo, Vegan)

For the past month or so, I’ve been making at least one batch of AIP two-ingredinet Instant Pot coconut yogurt a week, as I developed & finessed the recipe. I’ve used the yogurt in several applications, but this parfait might be one of my favorite sweet servings. I love using just a hint of maple & letting the sweet/tart flavor of the yogurt + fruit shine through. And let’s not forget about the crunch of the toasted cassava crumble, which makes a great stand-in for granola.

I’m not really sure if this passion fruit coconut yogurt parfait should be classified as a treat or as a breakfast food. For the sake of AIP nutrient density guidelines, it should probably be a treat, but I must admit, I have eaten one or two for breakfast, alongside a serving of protein and vegetables.  

Passion fruit isn’t always easy to find, but often Asian grocery stores will carry it. Back in August, I was thrilled to find actual passion fruits on sale at Whole Foods. I really, really love the tart, flower-y flavor of passion fruit--it’s almost like sour candy for adults. We even had passion fruit curd filing on one of our wedding cakes. And passion fruit is low FODMAP too! Yay! Just don’t eat more than 5 at one time….   

When ripe, the fruit should be dark purple on the exterior & wrinkly. Cut the ripe fruit in half & use a spoon to scoop out the pulp & seeds--both are edible. I personally like the crunch of the seeds, but you could go through the laborious task of straining out the seeds, if desired. 

This parfait could be made with other fruit too, if passion fruit can’t be found or aren’t to your liking. I’ve also tried mixed berries (blueberries/strawberries/raspberries are all low FODMAP), as well as a rhubarb compote similar to this one (substituting maple for the honey to keep it low FODMAP). 

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.

Passion Fruit Yogurt Parfaits with Cassava Crumble (AIP, low FODMAP, Paleo, Vegan) 

Crumble

5 Tbl Cassava Flour

1/8 tsp Sea Salt

1/4 tsp Vanilla Bean Powder

1 1/2 tsp Grade B Maple Syrup

28 g / 2 Tbl Coconut Oil

1. Preheat oven to 350 F. Line a baking sheet with parchment paper. 
2. Mix all the ingredients with a fork in a small bowl until the ingredients are crumbly. 
3. Spread in an even layer (clumps are ok) on the prepared baking sheet. 
4. Bake for 10 minutes, rotate the pan, and bake an additional 5 to 10 minutes, or until golden. Set aside to cool

Vanilla Maple Coconut Milk Yogurt

yields enough for 3 parfaits 

1 c Two Ingredient Instant Pot Coconut Yogurt (or other AIP-compliant coconut yogurt) 

1 Tbl Grade B Maple Syrup

1/4 tsp Vanilla Bean Powder

1. Add all the ingredients to a mixing bowl. Stir to combine. Reserve in the refrigerator until ready to assemble parfaits & serve. 

Assembly--per parfait 

**assemble right before serving**

1/3 c Vanilla Maple Coconut Milk Yogurt 

seeds from 1 Ripe Passion fruit

1 Tbl Crumble 

1. Portion the yogurt into a small bowl or other small vessel. 
2. Top the yogurt with half of the passion fruit pulp/seed. 
3. Sprinkle the crumble over the top. Add the remaining passion fruit. 
4. Serve immediately. 

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Matcha Jasmine Tea Latte (AIP, Paleo, Low FODMAP)

This matcha jasmine tea latte has been a delicious replacement for my morning cup of coffee, as I’m in the midst of an Autoimmune Protocol reset + other therapeutic measures.

Giving up coffee is often a stumbling block to those who embark on the Autoimmune Protocol. I know from experience that eliminating coffee isn’t easy, and I wouldn’t even say that I have a coffee (or caffeine) addiction. I simply love the flavor and ritual of having a cup in the morning. Another reason (warning: TMI) is my daily cup kept me “regular” better than any supplement I have yet tried. The first thing I reintroduced on AIP was coffee for that very reason: I was tired of constipation.

Back in May, still suffering from not optimal digestion, I was diagnosed with SIBO, which my functional medicine doctor and I believe to be a cause of my constipation. For those not familiar with SIBO, it stands for “Small Intestine Bacterial Overgrowth” and basically means that bacteria that normal lives in your large intestine (and is beneficial to your large intestine) has migrated into your small intestine where it does not belong and where it causes digestive abnormalities.

Because the first course of antibiotics were not as effective in eliminating the SIBO as my doctor and I hopped they’d be, I’m taking a more aggressive stance for this second round. Another stronger course of antibiotics. Specific supplementation. Incorporating lifestyle factors. Going back on strict AIP + incorporating a low FODMAP component as well.... Thankfully, none of those measures are meant to last forever, but still, it has been a tough couple of weeks, as the pool of foods compliant to both AIP and low FODMAP (plus some of my personal food intolerances) is quite small...

Going back to strict AIP meant I’d have to give up coffee once again. But the protocol my doctor recommended also suggested that I consume at least 2 cups of green tea each day, which helped fill some of the morning ritual void I thought I’d experience in giving up coffee again. I went through my tea stash, looking for which teas I had that would work on AIP and Low FODMAP, and I rediscovered a small tin of matcha. Matcha is a finely ground green tea powder that contains more health benefits & is more nutrient dense than drinking regular steeped. In my pre-paleo days, I loved ordering soy green tea lattes at coffee shops, but I hadn’t really made them at home.

I sought to recreate this former favorite & to craft it out of ingredients that were more healthful for me. I have a new morning ritual of boiling water on the stove, making a pot of jasmine green tea, blending some of the steeped tea with coconut oil, collagen, coconut milk, and a little scoop of matcha. I've included exact measurements in the recipe below, but most days, I just eyeball the ingredient amounts. There becomes almost a meditative component of making & enjoying this Matcha Jasmine Tea Latte daily. The beverage is warm & frothy & delicious & satisfying, with a lovely floral yet slightly grassy scent.

Matcha Jasmine Latte

Yields 1 serving

1 c / 8 oz filtered water, to make the jasmine tea

1 Organic Jasmine Green Tea bag

3 Tbl Coconut Milk

1 Tbl Coconut Oil

1 Tbl Collagen (optional, but it is a great aid for gut health and added protein to the beverage) 

3/4 tsp unsweetened Matcha

1. Bring the filtered water to just under a boil over high heat. Pour over the jasmine tea bag either in a small tea pot, or pyrex liquid measuring cup, or large mug. Cover and allow to steep 5 minutes. 
2. Measure 3/4 c (6 oz) of the brewed tea into a high speed blender (this is the one I use). Add the remaining ingredients & blend until frothy and well combined. 
3. Pour into a mug & enjoy! 

Notes:

• I prefer my green tea lattes unsweetened--they're more healthful. But if you’re new to AIP or a low sugar lifestyle, you could start by adding a little bit of raw honey or grade B maple syrup. Over time you reduce the amount of sweetener until you don’t need any at all. 
• This recipe would probably work with an immersion blender, if you don’t have a high speed blender. Simply whisking the ingredients together will not work because of the coconut oil. 
• Make sure to purchase a high quality Matcha for optimal flavor and health benefits. 

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Berry Panna Cotta Pie (AIP & Paleo)

Last weekend, we celebrated Independence Day (aka the 4th of July) in the US. The holiday sort of sneaked up on me, after a busier-than-average June, so I did not have time to concoct a new AIP patriotic dessert this year. I planned to make the patriotic panna cotta I posted last year (actually, it’s one of my most favorite, easiest AIP desserts because you really can substitute almost any fruit you like). At the last minute, I had an epiphany to make the panna cotta into a pie by first making an AIP pie crust (I used a recipe from my friend Martine at The Paleo Partridge), then filling the baked/cooled shell with berries & adding the panna cotta custard liquid. 

The results were spectacular! The pie tasted very reminiscent of the fruit tarts I use to make in my pre-AIP/paleo days & are something that I really miss.  I remarked to my husband, as we sampled the pie, that it tasted so “normal.” Martine’s crust was almost like a short bread cookie, very similar to the pate sucree I use to make for all my tarts. The creamy coconut filling wasn’t overwhelmingly coconut-y & pared so well with ripe berries & the almost buttery crust. I had to pinch myself that the dessert was completely AIP!!

Though I hadn’t intended to do a blog post on this pie, the reactions to the image I posted on Instagram were so great that I thought a post would be nice to make the recipe easier to find (and let’s be honest, more pin-able, since I can’t keep track of recipes very well unless I can pin them to Pinterest). I believe this crust/fruit/panna cotta custard combination would work well with fruits other than berries (peaches, plums, nectarines, cherries, apples, pears, figs... etc) when berries are no longer in season. If you try another fruit variation, please post a picture on Instagram & tag me (@lauravein) in it!

Berry Panna Cotta Pie 

yields 8 servings, or one 9 inch pie  

1 recipe Sweet & Savory Pie Crust from The Paleo Partridge 

250 g (approximately 2 cups) berries or other fruit of choice (I used strawberries, blueberries, blackberries & raspberries)

1 recipe of Panna Cotta custard 

1. Make the sweet & savory pie crust according to the directions on Martine’s web site. The only changes I made were to skip piercing the bottom of the crust before baking (I didn’t want the filling to run out later) & to bake it 5 minutes longer because I didn’t want to risk the crust getting soggy from the filling. 
2. While the pie shell is cooling, prepare the berries, cutting them if desired. Place the fruit into the bottom of the cooled shell. 
3. Make the panna cotta custard according to the directions--Omit the vanilla for elimination phase AIP. Set the berry-filled pie shell onto a sheet pan for easier transport, then carefully pour the custard over the fruit. 
4. Allow the pie to chill until the custard is set, approximately 2 hours. Let the pie sit at room temperature at least 10 minutes before serving. Refrigerate any leftovers, covered, in the refrigerator. The pie is best consumed within 24-36 hours, or else the crust begins to get soggy.

Paleo Mocha Frappé, two ways

(left) Paleo frappé, (right) almost paleo frappé 

Instead of giving a traditional gift to my dad this year for Fathers Day, I “paleo-ified” one of his favorite non-paleo treats, a Mocha Frappé, and gave him the recipe.  My parents have followed paleo for several years, even long before I jumped on the AIP bandwagon. My dad saw great improvements to his seasonal allergies once he eliminated grains, sugars & dairy from his regular diet.

Since my dad does not have diagnosed chronic or autoimmune health conditions that I have, he is able to follow the 80/20 rule. Yet, he still has a great love for Mocha Frappés--the ones that come from a certain fast food joint known for its golden arches. I wanted him to be able to indulge in the flavors of his favorite treat while maybe consuming *slightly less* of the non-paleo ingredients found in the commercial blended (flavored) iced coffee beverages. So, I set out to create a slightly better-for-you version that he could enjoy at home.

(left) Paleo frappé, (right) almost paleo frappé

In the end, I created not just one, but two frappé versions, both of which are still very much treats. The first is completely paleo, though it requires some prior planning to make the chocolate sauce, cold brew coffee & make coffee ice cubes, prep coconut cream.... I realize that not everyone may have the right forethought to prepare so many components ahead of time (basically, you would need to decide almost 36 hours ahead of time that you’d like to make a frappé), so I created a second, less labor intensive, version. The second version potentially uses some grey-area paleo ingredients but is more easily created on a whim. Still, with either frappé, the end product will have better, more “real” ingredients than a store bought treat.

Paleo Mocha Frappé 
Yield: 1 serving

3 Super Cubes (approximately 150 g) of cold brewed coffee (see recipe below)
90 g (a little less than 1/2 c) Coconut Cream
60 g / 3 Tbl Paleo Fudge Sauce, plus additional for optional garnish
½ tsp Vanilla Extract
Coconut Whipped Cream (see recipe below), optional garnish

1. Scale all the ingredients, in the order listed above, into a high-speed blender single-serve cup (I have this Ninja  but another brand should work too). 
2. Screw on the blender cup top & blend until all the ice is pulverized. Allow the blender to rest as necessary. It may be beneficial to remove the blender cup from the base & shake it a couple times during the blending process. 
3. Top with coconut whipped cream and/or a drizzle of paleo fudge sauce, if desired. Add a straw & serve immediately.

Note:

• This frappé is not as sweet as the ones commercially sold. If desired, add 2 tsp (or more to taste) Coconut Sugar, or other Paleo sweetener of choice, during the blending process. 
• This recipe can be easily doubled (or tripled) by using a regular blender container, instead of the single-serve cups. Scale ingredients directly into the larger vessel & blend.  
• As always, use the weight measurements for the best accuracy. But this recipe isn't a fussy as a cake or other baked good, so if your amounts are slightly off, it should still be ok. 

Cold-Brewed French Press Coffee

8 Tbl Ground Coffee

32 fl oz Filtered Water 

1. Measure the coffee grounds into the main vessel of a French press. Pour in the water. Stir to combine. 
2. Place the lid on the French press, but keep the plunger up. Steep in the refrigerator for at least 8 hours and up to 12 hours.   
3. After 8-12 hours, press the plunger to separate the coffee from the grounds.  Make coffee ice cubes, if desired. Store any leftover coffee in the refrigerator until ready to use. 

Coconut Whipped Cream

Yield: enough for 2 frappés 

1 can Coconut Milk, refrigerated at least 8 hours

1 tsp Grade B Maple Syrup 

1 tsp Vanilla Extract

1. Refrigerate the can of coconut milk at least 8 hours. Open the can from the bottom & pour out the liquid. Save the liquid for a future use, such as in a smoothie. Scoop the solids into a medium sized mixing bowl.  
2. Add the maple syrup & vanilla extract to the solids. Use a hand-held mixer (or the whisk attachment of an immersion blender) to whip the ingredients to soft peaks. Keep refrigerated until ready to serve. 

Notes:

• Coconut milk with thickeners added (like guar gum) will produce the best textured whipped cream; however, thickeners can be gut irritants…. So keep that information in mind & make your own educated decision. 

Almost Paleo Mocha Frappé

Yield: 1 serving

125 g / ½ c + 2 Tbl Chocolate Coconut Milk Ice Cream 

      (Coconut Bliss brand is what was used for testing this recipe )

125 g / 4 fl oz / ½ c Cold Brewed Coffee (see above recipe) 

25 g / (a litle less than 2 Tbl) Coconut Cream

75 g / approximately 6 regular cubes Ice

2 tsp Coconut Sugar, plus more to taste, as needed

Coconut Whipped Cream, optional (see above recipe) 

Paleo Fudge Sauce, warmed, optional 

1. Scale all the ingredients, in the order listed above, into high-speed blender single-serve cup (I have this Ninja  but another brand should work too). 
2. Screw on the blender cup top & blend until all the ice is pulverized. 
3. Top with coconut whipped cream and/or a drizzle of paleo fudge sauce, if desired. Add a straw & serve immediately. 

Notes:

• Unless you make your own coconut milk ice cream, most commercial brands are not entirely paleo, due to added thickeners (like carrageenan, locust/carob bean gum, guar gum…) and/or sweeteners (like agave or cane sugar). 
• I chose to use Coconut Bliss brand chocolate coconut milk ice cream because I have diagnosed sensitivities to locust/carob bean gum and carrageenan (discovered via blood tests), which are found in most other brands of coconut milk ice creams. Yes, coconut bliss contains agave (read more about agave here), but for me, agave is a "less bad" choice than choosing a brand with those thickeners.
• This recipe can be easily doubled (or tripled) by using a regular blender container, instead of the single-serve cups. Scale ingredients directly into the larger vessel & blend.  
• As always, use the weight measurements for the best accuracy. But this recipe isn't a fussy as a cake or other baked good, so if your amounts are slightly off, it should still be ok. 

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