So you’ve planned a cookout. Why not step up your grilling game with some sauces to enhance the flavor profiles? You can make all of these ahead of time, then put them on the table and let your guests decide to add if they want to or not. These are all simple ways to add another layer of flavor to your menus. Plus they are a simple way to impress your guests at what a foodie you are.

Chimichurri

This Chimichurri is so delicious and versatile! It is perfect for steak but will work nicely with chicken or fish.

1 cup packed fresh cilantro

3/4 cup packed fresh parsley

1/2 cup red onion, chopped

2 Tbl garlic, minced 

1/8 cup red wine vinegar

2 tbl lime juice 

1 tsp sea salt

3/4 cup olive oil

Instructions

In the bowl of a food processor, add the cilantro, parsley, garlic and red onion. Pulse just until small pieces form.

Add in the red wine vinegar, lime juice, and salt, and pulse a few times.

With the processor running slowly stream in the olive oil just until combined.

Good over steak.

 

Ponzu Sauce

Ponzu is a classic Japanese Sauce that is citrus based. Tart and tangy, it is similar to a vinagrette. Use it as a dipping sauce or marinade, even a salad dressing.

4 tbsp coconut aminos

2 tsp lemon juice

2 tsp lime juice

½ tsp fish sauce

2 tsp coconut or apple cider vinegar

2 scallion, sliced thin

Mix together in a small bowl.

Good over fish, chicken and vegetables.

Vietnamese Dipping Sauce

You know that sauce that comes with the egg roles you get at Vietnamese restaurants? This tastes just like it! Carefull with the fish sauce, dont spill it! It is potent.

1⁄3 cup lime juice

3 tbsp. coconut sugar

2/3 cup warm water

6 tbsp. fish sauce

2 cloves garlic, finely chopped

Instructions

Vigorously stir the lime juice, sugar, and 2⁄3 cup warm water in a medium bowl to dissolve the sugar. Stir in the fish sauce, and garlic.

Let sauce sit at room temperature for up to one day before serving or cover and refrigerate for up to 2 weeks.

Good with fish, chicken and meats.

Tzatziki Sauce

Tzatziki is a classic greek sauce that Chef Ann has recreated for the AIP. Bursting with fresh flavors this sauce is perfect for grilled lamb or beef, even chicken!

2 cups cold Coconut cream skimmed off the top of the can

2 T. Lemon juice

1 Cucumber, peeled, seeded and diced very small

1 T. Fresh dill, chopped

2 tsp. Fresh mint, chopped

1 tsp. Sea salt

3 minced garlic cloves

Mix all ingredients together in a bowl. Keep cold.

Good with lamb, beef and chicken.

Sweet & Tangy Kale Sauce

Of all of these sauce, this is by far my favorite. Its perfect, sweet and creamy with savory undertones. Great with chicken, fish or lamb. Or use it as a dip for crudite!

1 large avocado flesh removed from skin

2 cups blanched Kale

15 Green onions sliced

2 t. minced garlic

1 cup olive oil

1 T. salt

½ cup coconut or apple cider vinegar

½ cup honey

Puree all in processor until smooth.

Good with chicken and fish.

A tasty salad is an integral part of summer entertaining. Especially if you can make them ahead of time letting you relax the day of your BBQ. Chef Ann has taken soem classics and converted them to follow the Autoimmune Protocol. They are every bit as delicious as their non AIP versions. Give them a try!

Marinated Cucumber and Onion Salad

A classic summer salad that everyone loves, sure to be a hit if you are planning a picnic or BBQ. This is a very basic, strict AIP recipe that you can add to if you like.

5 cucumbers

1 red onion

1 cup apple cider vinegar

¼ cup honey

½ cup water

1 tsp. sea salt

Peel and slice cucumbers thinly.  Peel and slice onion thinly. Mix together in bowl.  Whisk together apple cider vinegar, honey, water and salt and pour over the cucumbers. Toss well to coat. Keep refrigerated until ready to serve. Cool fact; you can make this the day before then toss just before serving.

Pickled Vegetable Salad

I love keeping a jar of these around for when I need a little something. It reminds me of my youth. In Southern California, if a Mexican restaurant had a salsa bar there would be a bowl of pickled vegetables. With jalapenos, but since they arent AIP weve left them out of this recipe.

(2) 24 oz canning jars

4 cups cauliflower florets (approx. 1 small head)

¾ cup sliced carrot (approx 1 large carrot)

¾ cup sliced celery

½ yellow onion, sliced

2 garlic cloves

2¼ cup apple cider vinegar

2¼ cup water

2 tbsp sea salt

½ tsp. dried oregano

2 bay leaves

Instructions

Divide vegetables and seasonings among the two jars.

In a sauce pan, bring water, vinegar, and salt to a boil. When the salt has dissolved, pour the liquid over the vegetables in the jars.

Once room temperature, place lid on and refrigerate.

Pickled Vegetable Salad

I love keeping a jar of these around for when I need a little something. It reminds me of my youth. In Southern California, if a Mexican restaurant had a salsa bar there would be a bowl of pickled vegetables. With jalapenos, but since they arent AIP weve left them out of this recipe.

(2) 24 oz canning jars

4 cups cauliflower florets (approx. 1 small head)

¾ cup sliced carrot (approx 1 large carrot)

¾ cup sliced celery

½ yellow onion, sliced

2 garlic cloves

2¼ cup apple cider vinegar

2¼ cup water

2 tbsp sea salt

½ tsp. dried oregano

2 bay leaves

Instructions

Divide vegetables and seasonings among the two jars.

In a sauce pan, bring water, vinegar, and salt to a boil. When the salt has dissolved, pour the liquid over the vegetables in the jars.

Once room temperature, place lid on and refrigerate.

Broccoli Crunch Salad

I think everyone has a version of this salad that they love.  A popular dish to take to potlucks, the ingredients have been tweaked a bit to make it AIP. Just like the old recipes this one can be made the day ahead. In fact it tastes better the next day.

8 cups broccoli cut into bite sized pieces

1/3 cup red onion diced

1/2 cup dried cranberries

1 cup shredded carrots

1/2 cup cooked bacon, chopped

3 tablespoons cider vinegar

2 tablespoons honey

1 cup coconut cream

Sea salt

Whisk together cider vinegar, honey, coconut cream, and salt in a medium bowl. Set aside.

In a large bowl, combine broccoli, onion, cranberries, carrots, and chopped bacon. Pour the prepared dressing over and mix well.

Refrigerate for an hour before serving.

Carrot Tabbouleh

This is a delicious take on a traditional dish. Typically Tabouleh is made with either Bulgar Wheat or Couscous. Chef Ann has replaced those non AIP ingredients with riced carrots. The dish has a bright fresh flavor that you will enjoy. It will last a couple days in the refrigerator. Enjoy!

3 to 4 large carrots

2 cups chopped curly parsley

1 ½ tsp. minced fresh mint

2 T. raisins

2 T. extra virgin olive oil

2 T. fresh lemon juice

½ tsp. finely grated lemon zest

Peel the carrots and cut into chunks.

Place the carrots in a food processor fitted with an S-shaped blade. Process until couscous-sized, 30 seconds to 1 minute.

Toss the processed carrots with the chopped parsley, mint, raisins, olive oil, lemon juice and zest and salt.

AIP grilling is not much different from regular grilling.  It requires only a little more creativity to achieve the same delicious flavors that the non-AIP grilling crowd enjoys.  This article started out as a short little page of tips. It quickly evolved into a novella, so we are breaking it up into a series.
We’ll start off with some basic information.
I hope these tips are helpful to you during the summer grilling season.  

I’ll break it down into categories:

Meat and Fish Grilling Temperatures

Chicken breast:  Grill over med-high heat, 3-5 minutes per side until an internal temperature of 165°F is reached.

Beef/Pork/Lamb/Game:  Grill over high heat, 8 minutes per side for medium on a 1” thick steak. (130°F internal temperature is medium rare).  Always let the meat rest for a few minutes before cutting into it so that the juices can redistribute through the meat, keeping it juicier.

Fish: Grill over medium-high heat, 3 minutes per side depending upon thickness.  Check with a skewer. When fish flakes easily, it is done.

Vegetables: Grill over medium-high heat, 2 minutes per side to lightly grill, but not burn the vegetables.

Most food tastes better if it is marinated before placing on the grill.  If you don’t want to marinate, at least give the food a light coating of olive oil and sprinkle of sea salt before grilling.  This will prevent sticking and help to get a better grill mark on the food’s surface.

Please note that dry rubs are not used for grilling, but more for smoking, as they can have a tendency to burn.

Meats suitable for Grilling:

Very thin or very thick cuts of meat are not suitable for the grill.  Thin ones will dry out and thick or large cuts of meat are more suited for smoking and/or braising.

Care should be taken when grilling very fatty cuts of meat, as the fat can melt and cause a small grease fire in the bottom of your grill.  

Good for the grill:

Beef Steak

Lamb Chops

Pork Chops

Pork Tenderloin (use lower heat and turn often – use a thermometer to test for 155°F internal temperature)

Hamburger made of ground beef, lamb, chicken or turkey

Chicken Breast

Bone in Chicken parts (use lower heat and turn often – use a thermometer to test for 165°F internal temperature)

Fish suitable for grilling:

Thinner or more delicate types of fish do better wrapped in a foil packet with a little liquid and placed on the upper shelf of the grill for indirect heat.  

Good for the grill:

Shrimp

Lobster

Oysters in shell

Salmon

Tuna

Swordfish

Shark

Mahi Mahi

Grouper

Here are a few of my favorite marinades:

More Grilling Ideas:

A couple of other fun things you can do on the grill are skewers and foil packs.  Just wrap the foods you want to cook in heavy duty foil, with some marinade, spices or lemon juice and cook on the upper shelf of the grill.

Beef Steak

Lamb Chops

Pork Chops

Pork Tenderloin (use lower heat and turn often – use a thermometer to test for 155°F internal temperature)

Hamburger made of ground beef, lamb, chicken or turkey

Chicken Breast

Bone in Chicken parts (use lower heat and turn often – use a thermometer to test for 165°F internal temperature)

Fruits Suitable for Grilling

When grilling fruits be very cautious. The high sugar content can cause them to burn very quickly. They need a very short turn on the grill to get great caramelized flavor.

Best for the grill:
Pineapple
Banana
Peaches
Watermelon

One of my favorite guilty pleasures is a nice batch of onion rings. This crispy savory goodness works well as a side for almost anything, or makes a great snack. Chef Ann has exchanged the wheat flour that would traditionally be used, for a blend of cassava and coconut flours, as well as tapioca starch. Using seltzer water adds a lightness to the batter reminiscent of a tempura. They are quite simple to make and don’t take much time at all. Do yourself a favor and whip up a batch today!

AIP Onion Rings

2 medium onions

½ cup cassava flour

½ cup coconut flour

¼ cup tapioca starch

1 tsp sea salt

2 cups unflavored seltzer

Small bowl with 3 T. cassava flour and 3 T. tapioca flour to dust the rings

3-4 cups high heat oil for frying such as avocado oil or olive oil

Cut the ends off the onions and remove the skin.  Slice onion crosswise into 1/2” (thicker if you like) wide rings. Reserve the inner part of the onion for another use.

Heat the oil in a small pot to 375˚. You want at least 4” depth of oil so that the batter doesn’t stick to the bottom of the pot.  

Get a plate lined with paper towels ready to drain the onion rings.

In a mixing bowl, combine the flours and salt.  Whisk the seltzer in gradually until you have a smooth batter that just barely slides off the back of a spoon.  You may need a little more or less seltzer, depending on the flour.

Dust the onion rings in the dusting flour, then dip them one at a time into the batter.  Gently place them a few at a time into the hot oil. Don’t overcrowd the pot or they will stick together.  Let them brown evenly, turning occasionally with tongs. Remove to drain on paper towels and sprinkle with sea salt.

Already on a ketogenic diet or contemplating making a purposeful lifestyle shift to wellness? As stirring and promising as keto seems, this high-fat low-carb sustenance doesn’t exempt itself from misconceptions. On the other hand, with  the considerable research done on the subject,we now know that not all keto is created equal. This,in turn, leads us to choose the right kind and amount of fat. In this article, we’ve laid out some information and highlighted many details and some common keto mistakes to avoid.

Eating Processed Food

If you eat anything but paleo, it’s processed food. Period. Early humans consumed meat and plant-food obtained from hunting and gathering, therefore eating all the nutrients contained in the food. On the other hand, the mechanical and chemical fate of processed preparations leaves little or no nutritional value. Fast food, in addition, tends to be a tempting alternative simply with dieters opting to remove parts, such as removing the carbs/buns for example. However, there’s no exact guarantee that electing for such is keto-friendly. The minor details that take place in food preparation not readily available in plain sight might be your possible ratio disruptor giving you more calories in the end.

Adding Artificial Flavorings

Due to the strict nature of the keto diet, our taste buds will have to undergo tons of flavor adjustments just from lessening our carbohydrate intake. We may think that resorting to artificial flavors would somehow be the solution to this but according to the US Food and Drug Administration (FDA), these food additives are substances derived chemically. Monosodium Glutamate or MSG is a popular flavor enhancer where Healthline reports a daily intake of 0.55-0.58 grams on average in the US alone. Over the years, MSG has been controversial because of its association to hyperglycemia, defined as an increase in blood sugar. Artificial sweeteners are another good example to watch out for that may pose negative effects to the body in the long run. Go for stevia, which is a natural sugar substitute.

Eating Too Much Protein

Can you eat as much as you want on keto? This gets to be very tricky for some. Protein, in fact, has been the focus of weight loss and gain programs over the years which you should perhaps take time to let-go-of the idea unless you are into bodybuilding. Too much protein would mean a different energy production pathway that involves making glucose in the body from excess amino acids called gluconeogenesis. This interferes with the goal of keto which is to achieve ketosis, obtaining that needed body fuel from fat. Thus, it is important to keep protein in moderation to achieve optimum results, consume keto friendly proteins.

Not Enough Fat Consumption

Keto mistakes are bound to happen without a solid diet plan. The challenges brought about by formulating the right kind of meals aiming for satiety and nutritional ketosis can be tedious as compared to its protein counterpart. One understandable reason why this happens would be the fear of consuming fat results to well… getting fat. To eliminate this fear, it’s important to learn more about the “good and bad fats” like monounsaturated fat from avocados and processed trans fat consecutively. Successful keto dieters make sure to get 75% calories from fat for your ketogenic diet.

Not Drinking Enough Water and Electrolytes

Fluid balance must be paired up with keto. Compared to other diets, thirst is evident as a consequence of water loss. At the same time, electrolytes such as sodium, potassium, and magnesium enter a different fate excreted in the urine due to low-carb intake. Dehydration and electrolyte imbalance are possible side effects from high levels of ketones present in the body and one of the most common keto mistakes. This eventually leads to discomfort or even worse, physical conditions. Ensure water is a key component of your diet for a healthy and successful keto plan.

Best Keto Cooking Guide

A well-formulated ketogenic diet should consist of 75% fat, 20% protein and 5% carbohydrates. Restrictions are set according to your body’s needs in order to stay healthy. Since not all keto is created equal, coming up with the best ingredients for your meals is both fun and rewarding. If you’re too busy to cook, try a keto food preparation meal service or look for keto approved restaurant menu items. Check our top picks below.

Best Keto Cooking Guide

A well-formulated ketogenic diet should consist of 75% fat, 20% protein and 5% carbohydrates. Restrictions are set according to your body’s needs in order to stay healthy. Since not all keto is created equal, coming up with the best ingredients for your meals is both fun and rewarding. If you’re too busy to cook, try a keto food preparation meal service or look for keto approved restaurant menu items. Check our top picks below.

Conclusion

With any diet, it’s not unusual to make mistakes. Daily life, availability of ingredients, or basic misunderstanding can lead to common keto mistakes. Things like eating as much as you want on keto, snacking on processed foods, adding artificial flavorings, eating too much protein, consuming too little fat or not drinking enough water are all typical mistakes. The best way to stay in the clear is to do your research and have a good understanding of the keto diet.

What’s summer entertaining without delicious libations? Chef Ann created these AIP Mocktails for your enjoyment. If you have reintroduced alcohol, feel free to add your favorite. The good thing is all of these are delicious and refreshing with or without. You can really dress things up to impress your friends by adding garnishes; buy some of those little cocktail umbrellas and skewer some chunks of pineapple. Or just pamper yourself, do it for you and have a tropical stay-cation.

Strawberry Lemonade

Strawberry Lemonade is a personal favorite. Why buy one of those dry mixes when you can make up a fresh batch with little effort. Perfect as is for everyone, or add a little of your favorite tequila for poolside happy hour!

8 cups filtered water

1 cup honey

2 cups lemon juice

1 lb fresh strawberries, leaves removed, and pureed in a food processor

Mix the honey in with two cups of water to dilute it, then add the rest of the water, lemon juice and strawberry puree.  Stir well and serve over ice

Mint Fizz

This Mint Fizz is kind of like a Mojito. Just a few simple ingredientsThe fresh mint makes the drink delightfully refreshing as is, or with the addition of your favorite rum or tequila. Enjoy!

1 cup fresh mint leaves

4 fresh limes

1 liter sparkling water

½ cup honey

Muddle the mint leaves in a muddler or small bowl, or chop them up.  Mix the honey with a little of the sparkling water to dilute it. Squeeze the juice from the limes and add to a pitcher.  Top with the honey mixture, mint leaves and finally the remainder of the sparkling water. Stir well and serve over ice.

Peach Banana Smoothie

Everyone will love this smoothie, you can serve it for your kids knowing it has zero added sugars. A few simple ingredients quickly blended together will have your kids asking for more.  A little dark rum added to the mix will keep the adults happy too!

1 banana

1 1/2 cup fresh or frozen peaches

1/2 cup crushed ice

3/4 cup coconut milk

1/4 teaspoon ground cinnamon

Combine all ingredients in a blender until smooth.

Creamsicle

This was my absolute favorite. Fresh and tasty this Creamsicle is delicious by itself. Kids of all ages will enjoy this delicious summer beverage!

1 cup orange juice

2 cups coconut cream

½ cup honey

2 tsp. vanilla extract

3 cups ice

Place all of the ingredients into a blender and blend on high until smooth.

Whether you choose to try our a la carte entrees and sides or go with one of our pre-selected bundles, Paleo on the Go is here to make your Whole30 journey a little easier.