POTG Test Kitchen

Breakfast is probably my favorite meal. I especially love going out to eat breakfast. Years ago i had a group of friends that met every Saturday for breakfast. We alternated choosing where we would all meet. They had to be interesting, funky whole in the wall places. Good times. Although breakfast is relatively easy to eat out while on the AIP, but if you like to stay home for breakfast we have some great AIP options for your here!

Amazing Grain-Free Oatmeal Four Ways (AIP)

Chef Ann was truly inspired when she came up with this recipe for a grain free oatmeal. Who knew plantains could do this? Chef Ann did, thats who! I think the favorite prep here was the bananas foster, but they were all delicious.

Get your “oatmeal” on!

Instant Pot Spiced Breakfast Porridge (AIP)

Ok, this is a crazy good recipe you need to try asap! The flavor is amazing, you would never guess that it has butternut squash in it, except for the color. I like to toast the coconut for the topping because it adds another layer of flavor. This is making my mouth water.

Try this at home!

The Great Big Sunday Morning AIP Breakfast

If you are having family over and you have to serve everyone breakfast, this is an option for you! Everyone will enjoy the hash browns, the sausage, the hash and the pancakes. For those who aren’t AIP, you can add in some eggs if you want. But honestly this is a big breakfast that everyone will enjoy.

I need a big hearty breakfast!

AIP Oktoberfest Potato Dumplings and Red Cabbage

A traditional potato dumpling, or “Kartoffelklösse” would be loaded with butter and eggs. Chef Ann worked in the POTG Test Kitchen to recreate them for the Autoimmune protocol. They are doughy and starchy just like they should be and are perfect to gather up the delicious sauce created from the sauerbraten. Another integral piece on the Oktoberfest plate is Red Cabbage. Simple ingredients, tasty results.

Check it out!

AIP Oktoberfest – Brats and Sauerkraut 

A traditional Bratwurst would be a mixture of beef, pork and veal. For our recipe we used just beef and pork. Chef Ann has created a sausage with the traditional flavors you would expect of a Bratwurst. And who knew that sauerkraut was so simple to prepare? Like anything else it’s a process, but easily done in the home.

Take me to the Brats and Kraut!

AIP Oktoberfest – Sauerbraten

Like making sauerkraut, making sauerbraten at home is easy but time consuming. With a little bit of planning and effort you can have a very tasty AIP meal to put on the table that will satisfy the whole family.

Learn how to make Sauerbraten!

AIP Oktoberfest Apple Cake

Whats a feast without desert? The answer: not a feast. There are various versions of a German Apple Cake out there. This one is moist and delicious and the perfect finish to our AIP Oktoberfest. And like the other recipes in this series, it is simple to put together.

Check out the recipe here!

Ok, so whats a nice dinner without dessert? An Oktoberfest inspired AIP meal is no different. Just need to make some tweaks here and there. Chef Ann created this recipe in the POTG Test Kitchen. It is really good, but do yourself a favor, make a batch of our Vanilla Ice Cream to top the cake off. Then it is perfect! But you don’t need it, the cake is delicious on its own.

AIP German Apple Cake

2018-06-25 11:22:39

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Ingredients

1. 3 large apples
2. ½ cup honey
3. ¾ cup arrowroot starch
4. 10 tablespoons coconut flour
5. 3 teaspoons cinnamon
6. 1½ teaspoons baking soda
7. 1 teaspoon cream of tartar
8. ¼ teaspoon sea salt
9. ¾ cup full-fat coconut milk
10. ½ cup coconut oil, melted
11. ¼ cup applesauce
12. ⅛ cup honey
13. 2 teaspoons apple cider vinegar

Instructions

1. Preheat oven to 350 degrees.
2. Grease a 9” round cake pan with coconut oil.
3. Cut a piece of parchment to fit on bottom of cake pan and grease parchment, as well.
4. Peel, core, and slice 2 of the apples.
5. Peel, core, and dice remaining apple and set aside.
6. In a large skillet, cook the 2 sliced apples with ½ cup honey and pinch of cinnamon for 5 minutes. Pour apple slices into parchment-lined cake pan and spread out to cover bottom of pan.
7. In a large bowl, whisk together dry ingredients. In a medium bowl, whisk together wet ingredients.
8. Combine wet into dry ingredients.
9. Fold diced apples into cake batter.
10. Spread batter into cake pan and smooth out evenly. (Batter will be thick.)
11. Bake for 35 minutes on center rack, or until toothpick comes out clean. Let cool for 15 minutes, then invert cake onto a large plate or cake stand.

Paleo on the Go Test Kitchen http://blog.paleoonthego.com/

AIP German Apple Cake

As seasons begin to change to fall there is a particular yearly event that many foodies begin to think about, that is Oktoberfest. Luckily as a cuisine the traditional dishes aren’t that difficult to recreate for the Autoimmune Protocol. There are a lot of steps to creating Sauerbraten, but it is a labor of love. All of the steps create layers of flavor and the end result is a delicious, tender roast beef that the whole family will love. And the gravy that it creates, to quote George Takei, Ohhh Myyyyy! Definitely take the time to make this for you and your family.

AIP German Sauerbraten

2018-06-25 06:33:42

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Ingredients

1. 1 (5-lb.) beef bottom round roast
2. 1 cup balsamic vinegar
3. 1 1⁄2 cups red wine vinegar
4. 3 large onions, thinly sliced
5. 1 large carrot, thinly sliced
6. 1 bouquet garni (14 whole cloves, 3 bay leaves, 3 sprigs thyme, 2 sprigs parsley, wrapped in cheesecloth, tied with butcher’s twine)
7. 4 tbsp. olive oil
8. 4 slices bacon, finely chopped
9. 3 tbsp. arrowroot, diluted in 3 T. water
10. 2 tbsp. coconut sugar
11. 1⁄2 cup golden raisins
12. 3” piece of ginger
13. Juice of 1⁄2 lemon
14. 2 tbsp. chopped parsley
15. Sea salt, to taste

Instructions

1. Season beef liberally with sea salt in large bowl.
2. Bring both vinegars, 1 onion, carrot, bouquet garni, and 4 cups water to a boil in a large saucepan; pour over beef.
3. Cover and refrigerate, turning once or twice a day, for 3 days.
4. Remove beef from marinade; pour marinade through a fine strainer into a bowl, and dry beef thoroughly. (Reserve the marinade and the bouquet garni.)
5. Heat the olive oil and bacon in an 8-qt. Dutch oven over medium-high heat; cook until bacon renders its fat, about 10 minutes.
6. Transfer bacon to a plate; set aside.
7. Add beef; cook, turning, until browned all over, about 15 minutes.
8. Transfer to a plate; set aside.
9. Heat oven to 325°. Add remaining onions to pot; cook, stirring, until caramelized, about 15 minutes.
10. Return beef to pot, pour over reserved marinade, lemon juice, ginger root and sachet and bring to boil. Cover with foil and put in oven.
11. Braise until beef is very tender, about 3 hours.
12. Transfer beef to a platter; pour cooking juices through a fine strainer into a bowl.
13. Place a pot over medium-high heat.
14. Add strained cooking juices, coconut sugar, and raisins.
15. Simmer for a few minutes, add diluted arrowroot, bring back to simmer, then return beef to sauce, cover pot, and cook until slightly reduced, about 10 minutes.
16. Thinly slice beef; arrange on a platter. Spoon sauce over top; sprinkle with bacon and parsley.
17. Serve with potato dumplings and braised red cabbage.

By Executive Chef Ann Lotterhos

Paleo on the Go Test Kitchen http://blog.paleoonthego.com/

AIP German Sauerbraten with Red Cabbage and Potato Dumplings

AIP German Sauerkraut

Fermenting seems to be all the rage in the culinary world. Where I live there is even a business that is all about fermenting with a slate of workshops on offer. Honestly I had never thought about making my own sauerkraut, but why not? The process is fairly simple, it just takes time. The finished product was better than sauerkraut i’ve had from the store. This is a pretty basic recipe, but have fun with it, add ingredients to make it your own!

AIP German Sauerkraut

2018-06-25 11:49:35

Serves 6

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Total Time

72 hr

Total Time

72 hr

Ingredients

1. 1 medium head green cabbage (about 3 pounds)
2. 1 1/2 tablespoons sea salt
3. 2-quart wide-mouth canning jar (or two-quart mason jars)

Instructions

1. Slice the cabbage. Discard the outer leaves of the cabbage. Remove the core. Slice into very thin ribbons.
2. Combine the cabbage and salt. Transfer the cabbage to a large mixing bowl and sprinkle the salt over top. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands. The cabbage will become watery and limp after about 5 minutes.
3. Pack the cabbage into the jar. Take handfuls of the cabbage and pack them into the canning jar. Pour any liquid released by the cabbage while you were massaging it into the jar. Make sure the cabbage is fully submerged below the liquid.
4. If necessary add a little filtered water to submerge it completely.
5. Cover the mouth of the mason jar with a piece of cheesecloth and secure it with a rubber band or twine. This allows air to flow in and out of the jar, but prevents dust or insects from getting into the jar.

Press the cabbage every few hours

1. Over the next 24 hours, press down on the cabbage every so often with a spoon.
2. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.
3. Ferment the cabbage for 3 to 10 days at a cool room temperature. 65-75 degrees.
4. Check it daily and press it down if the cabbage is floating above the liquid.
5. It is done when you like how it tastes.
6. While it’s fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum.
7. These are normal and can be skimmed off the top either during fermentation or before refrigerating.

Paleo on the Go Test Kitchen http://blog.paleoonthego.com/

AIP German Brats

Ok I must confess, I loved these! Simple enough to make anytime of year, you don’t need to go through all the hassle of using casings and all that involves if you don’t want to. Just make patties like we did and fry them up! Make a big batch and freeze them for an easy meal at a later date. You should definitely try this at home!

AIP German Brats

2018-06-25 11:52:25

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Ingredients

1. 2# ground pork
2. 1/2# ground beef
3. 2 tsp. coconut sugar
4. 1 Tbl. Sea salt
5. 1 tsp. mace
6. ½ tsp. ground ginger
7. 2 tsp. ground marjoram
8. 4 ft. of hog casings (optional)
9. Combine all ingredients in a bowl until well combined.

Instructions

1. Combine all ingredients in a bowl until well combined.

If using casings

1. Rinse casings well under running water. Tie a knot at one end. Using a sausage stuffing attachment on your meat grinder or sausage stuffer, thread the casing over the tip until it is all bunched up on the tip. Then slowly pipe the brat mixture into the casing, slowing letting the casing feed itself out onto your worktable. Every six inches, twist the brats to separate the links. Once the casing is filled, tie off the other end in a knot. Take a straight pin or skewer and prick tiny holes along the length of the brat. Bring 2 quarts of chicken stock to a simmer in a deep skillet. Gently lower the brat into the simmering liquid. Allow to cook at a very low simmer until cooked through (155 F). Remove carefully to cool. Before serving, heat some oil or fat in a skillet, slice the brat into serving lengths, and fry it in the skillet to brown on all sides.

If not using casings

1. If don’t want to do all of the above work, just form the brat mixture into 3 oz patties and fry them in a little bacon fat or lard in a skillet until cooked through (155 F).

Paleo on the Go Test Kitchen http://blog.paleoonthego.com/

AIP Oktoberfest – Brats and Sauerkraut

Red cabbage and dumplings are a staple in German cuisine and are the perfect accompaniment to Sauerbraten. Both recipes presented here are simple to make and will be complete your Oktoberfest offering. I love the cabbage, hot or cold.

AIP Oktoberfest Potato Dumplings and Red Cabbage

2018-06-25 09:15:23

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German Potato Dumplings

1. 3 medium white Japanese Sweet Potatoes
2. 1 cup cassava flour
3. Large pot of boiling, salted water

Braised Red Cabbage

1. 1 medium red cabbage, thinly sliced
2. 3 Tbsp olive oil
3. 4 Tbsp. honey
4. 1/2 cup balsamic vinegar
5. 2 apples, any type, peeled and chopped
6. Sea salt

German Potato Dumplings

1. In a 375 oven, bake the potatoes until tender. Remove the flesh from the potatoes into a bowl. Mash until smooth and then add flour gradually until a soft dough forms, not too sticky, not too dry. Using a small scoop, make balls of the potato mixture and drop into the boiling water. Simmer them until they float to the surface. Remove with a slotted spoon to a plate.

Braised Red Cabbage

1. Sauté sliced cabbage in olive oil in a large skillet until slightly wilted, about 5 minutes.
2. Add honey and balsamic vinegar, cover and simmer until the cabbage is completely tender, if needed, add a little water or chicken stock to keep it from sticking and burning, stir it often and add the apples during the last 5 minutes of cooking, about 30 minutes total.
3. Season to taste with salt

Paleo on the Go Test Kitchen http://blog.paleoonthego.com/

AIP Oktoberfest Potato Dumplings and Red Cabbage

If you’ve ever suffered from an autoimmune condition like rheumatoid arthritis, lupus or celiac disease, you’re probably all too familiar with the serious toll that it can take on your health. Not only can these conditions cause symptoms like brain fog, joint pain and fatigue, but they can also start to slowly damage the lining of your digestive tract over time, resulting in leaky gut syndrome.

Leaky gut syndrome is characterized by increased intestinal permeability, meaning that substances are able to pass through the walls of your digestive tract more easily. This allows food particles and waste products to enter the bloodstream, leading to increased inflammation and setting off symptoms even more.

Enter the autoimmune protocol diet, also known as the AIP diet. This diet works to heal the gut and provide relief from symptoms by cutting out any foods that cause inflammation. Like the Paleo diet, the AIP diet involves eliminating foods like grains, legumes, dairy and soy, but also goes a step beyond and cuts out other foods including nightshade vegetables, nuts, seeds and eggs.

After strictly following the diet for a few weeks, these foods can be slowly re-introduced and closely monitored to find which ingredients may trigger symptoms for you. While the diet can certainly be restrictive and challenging to follow, it can also make a huge difference in providing symptom relief for those suffering from an autoimmune disorder.

Stocking up on the right ingredients is the best way to get started and ensure success on the AIP diet. Here are a few tips and tricks for building the best AIP pantry possible:

Top 7 Tips for an AIP Pantry

1. Read Labels Carefully

In order to really do well on this diet, label reading is an absolute must. Arming yourself with a list of prohibited ingredients can make grocery shopping a breeze and can help you discover which of your favorite products can still fit into your diet, plus which ones should be nixed altogether.

2. Stock up on Spices

Herbs and spices like turmeric, ginger, cinnamon and cilantro can really add flavor to your favorite dishes and can make it easier than ever to follow the AIP diet. Keep in mind that seeds and nightshade veggies are off the table, so steer clear of spices like dill seed, celery seed, nutmeg and chili powders like cayenne or paprika.

3. Add Collagen to Your Routine

Collagen is a superstar supplement when it comes to gut health. Composed of amino acids that line the tissues in your digestive tract, collagen supplements have been shown to strengthen the barrier of the intestines to protect against leaky gut syndrome. (1) Try adding a scoop to smoothies, soups or baked goods to help boost gut health and bust inflammation.

4. Switch up Your Recipes

Just because you’re following the AIP diet doesn’t mean you can’t still enjoy many of your favorite foods. Swap applesauce in place of eggs, switch out butter for coconut oil and try using nutritional yeast in place of cheese. Coconut milk, arrowroot powder and maple syrup are just a few other staples you should try to stock up on to make simple substitutions in your recipes.

5. Keep Canned Fish on Hand

Canned tuna, sardines, anchovies and salmon are a few quick and convenient sources of protein and heart-healthy omega-3 fatty acids that you can easily squeeze into your diet if you’re running short on time. Be sure to opt for wild-caught fish and BPA-free cans whenever possible to maximize the nutritional benefits of your meal.

6. Pack on the Probiotics

Probiotic foods should be a staple ingredient in any healthy diet. Probiotics help promote the growth of the good bacteria in your gut, which can have far-reaching benefits on just about every aspect of health, ranging from immunity to weight loss and beyond. (2, 3) Some good non-dairy options to stock up on include kombucha, sauerkraut, kimchi and pickles.

7. Trade in Your Cup of Coffee

If you’re used to starting your morning with a hot cup of coffee, it may be hard to make the switch and cut it out of your routine altogether. Fortunately, there are plenty of alternatives available to help ease the transition to going coffee-free. Tea is allowed in moderation and can supply a small dose of caffeine for an extra pick-me-up when you’re low on energy.

Alternatively, a hot cup of bone broth can provide a burst of nutrients to start your day on the right foot. You can also try experimenting with other coffee alternatives as well, such as chicory coffee or maca.

Conclusion

Although following the AIP diet can be quite a challenge, keeping your kitchen pantry well-stocked is a good first step for making it a seamless transition. Having plenty of healthy, AIP-compliant ingredients on hand at all times can make it easy to heal your gut and improve your health through the AIP diet.

This recipe is all about freshness. The beautiful fresh salmon is the star with the fresh herbs, garlic, lemon juice and zest boosting the freshness profile. We cooked this in the oven but it would also be great to grill outside. You could make salmon kebobs with the pieces of salmon and vegetables then baste with the herb mixture. I think I know what I am cooking tonight!

Lemon Garlic Herb Salmon

2018-07-09 13:32:55

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Ingredients

1. 4 (6 oz) skinless salmon fillets (about 1-inch thick)
2. 3 oz Olive oil or Avocado Oil
3. 1 tsp sea salt
4. 1 lemon, juiced and zested
5. 1 Tbsp chopped fresh parsley
6. 1 Tbsp chopped fresh dill
7. 1 clove minced garlic

Instructions

1. Place all ingredients except for salmon in a small bowl and stir until combined.
2. Place the salmon fillets on a parchment lined baking sheet.
3. Using a pastry brush, coat the salmon with the lemon herb mixture, evenly spreading it over the tops of each fillet.
4. Bake in an oven preheated to 400 degrees on the top or second to top rack for 10-12 minutes, or until salmon is cooked through and flakes easily with a fork.
5. Alternately the fish can be broiled on the top rack of your oven for 8-10 minutes, or until cooked through. This method will give you a bit more crunchy, caramelized crust.

By Executive Chef Ann Lotterhos

Paleo on the Go Test Kitchen http://blog.paleoonthego.com/

Lemon Garlic Herb Salmon (AIP)

This was my favorite prep of the salmon series. Of course, you need to like cilantro to appreciate this recipe.  The flavorful fresh sauce compliments to fresh salmon beautifully, served with some lightly sautéed fresh vegetables this makes for a delicious dinner.  But that sauce; call it a dressing and toss some nice mixed greens with it, place the salmon on top of the bed of greens and you have an amazing salad. You can even use the sauce/dressing as a dip for crudité, oh the possibilities!

Skillet Seared Salmon with Cilantro Sauce

2018-07-09 13:02:54

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Ingredients

1. 4 (6 oz) skinless salmon fillets (about 1-inch thick)
2. Sea salt
3. 2 oz olive oil
4. Sauce
5. 1/2 cup coconut cream
6. 2 green onions, roughly chopped
7. 1/2 cup packed cilantro leaves
8. 2 Tbsp fresh lime juice
9. 1 clove garlic , minced
10. 1/4 tsp. sea salt

Instructions

1. Preheat oven to 400 degrees.
2. For the sauce, add coconut cream, green onions, cilantro, lime juice, garlic and salt to taste to processor bowl. Process until a rich green sauce is formed. Set aside at room temperature while preparing salmon.
3. Pat both sides of salmon dry with paper towels, season both sides evenly with sea salt. Heat an oven safe 12-inch skillet over medium-high heat. Add oil and once oil is shimmering add salmon top side down first. Leave some space between fillets and cook about 4 minutes, without moving, on the first side until golden brown on bottom then flip salmon to opposite side and place pan in 400 degree oven until salmon has cooked through, about 2 – 3 minutes longer. Serve warm with Creamy Cilantro Lime Sauce.

By Executive Chef Ann Lotterhos

Paleo on the Go Test Kitchen http://blog.paleoonthego.com/

Skillet Seared Salmon with Cilantro Sauce (AIP)