Thrive Heal Vegan

A Vegan AIP (Auto-Immune Protocol) ~ Food & Healing for People with Auto-Immune Disease / Chronic Illness / Inflammation

peacocks

BREAKFAST

~ Recipes Are Below The Tips ~

TIPS

  • There are 3 phases to the Vegan AIP (Elimination, Reintroduction, Maintenance). 
  • Via my TIPS — I have modified all recipes (other people’s) — to be Vegan, AIP & Elimination Phase compliant. I am eternally grateful for all the AIP forerunners, vegans, and others who are recipe creators.
  • You should NOT be overdoing your “Sugar” intake on the AIP diet — that means not eating pancakes, muffins, etc., every day. These items should be a special treat!
  • That being said — there are some delicious recipes below when you have that “Sweet” hankering!
  • Coconut Yogurt – AIP Compliant (additive-free), store-bought brands: “Cocojune,” “Cocoyo,” “Coyo,” or “Culina”

  • Coconut Milk – AIP Compliant (additive-free), store-bought brands: “Native Forest (No Guar),” “Golden Star,” “Thrive Market,” “Natural Value.”

  • After some time on the Vegan AIP protocol – some realize they have become sensitive to an “AIP Compliant” food. Be aware of any symptoms or triggers you experience when eating different AIP foods. 
    • The Vegan AIP protocol is very flexible and experimental! Everyone is different! Get comfortable with experimenting –  and find what works for you!
    • Before eliminating the food from your diet – try eating smaller amounts and less often before you eliminate a food. 
    • Substituting with other AIP flours:
      • Plantain Flour: 
        • It does not have a “gummy” consistency, like cassava, tapioca, or arrowroot.
        • It is also a great thickener.
        • It can have a strong smell and taste. I only like it when there are a lot of other flavors, seasonings mixed in. Just Experiment!
      • Green Banana flour AND Tigernut flour. These are also good substitutions to try!
    • Below are the –  Most Common AIP Food Sensitivities:
      • Cassava / Yucca, Tapioca, Arrowroot
        • These are all related. Arrowroot tends to be the least reactive.  So, first –  try substituting it in recipes.
      • Coconut Products
        • Milk – Depending on the recipe, you may omit it altogether, or try substituting it with water and banana, applesauce for dessert recipes, or “Pacific” mushroom broth for savory dishes.
        • Oil – substitute with either avocado or olive oil.
        • Flour – Try substituting another AIP flour. Tigernut, Cassava, Tapioca or Arrowroot Flour, Powders, Green Banana Flour, Sweet Potato Flour, etc.
        • Coconut Aminos – (soy sauce, tamari substitute). Mushroom powder is a great “Umami” substitute (online, Asian grocery store, or homemade with pulverized ground mushrooms)
      • Nutritional Yeast
        Use         onion, garlic, and mushroom powder and other herbs and seasonings –  as substitutes.
      • Agar Agar (thickening agent)
        Try substituting with other AIP flours (ie. arrowroot powder, etc.), banana, apple sauce, pumpkin puree, or other starchy cooked, mashed vegetables (plantain, rutabaga, turnips, carrots, etc.) – for thickeners, depending on the recipe.
  • MORE Vegan AIP “TIPS”
    (https://thrivehealvegan.com/vegan-aip-tips/) 

RECIPES

*The “Savory” recipes are down below these “Sweet” ones!

“SWEET” ~

GRANOLA & OATMEALS:    

MUFFINS AND BREAKFAST BREADS:

  • Orange Kale Muffins (Zesty Paleo)

TIPS:

  • Zucchini Bread (Lichen Paleo Loving AIP)
    (tigernut flour, coconut flour, arrowroot powder, cinnamon, baking soda, salt, oil, maple syrup, applesauce, zucchini)

TIPS:

    • I left out the gelatin. It worked. It’s crumbly – but, very good!
    • You can substitute avocado oil for coconut oil, if desired
    • Used 1/4 c. Maple syrup instead of 1/2 cup

PANCAKES, WAFFLES, CREPES:

  • Green Banana Flour Pancakes (Nutriholist)

TIPS:

BISCUITS:

  • Sweet Potato Biscuits (Running to the Kitchen)

TIPS:

    • Omit bacon and bacon fat (duh!).
    • Substitute egg with agar agar egg (agar agar egg: https://www.wikihow.com/Use-Agar-Agar), or purchase vegan aip egg replacer (on my store page)
    • Substitute avocado, olive, or coconut oil for bacon fat.
      • Make some crispy ~ Shiitake Bacon!
      • Shiitake Bacon Instructions:  Saute shiitake mushrooms in oil, sea salt, lots of onion, and garlic powder until crispy.  Add some coconut aminos or maple syrup if you want a sweeter bacon flavor!
    • https://www.runningtothekitchen.com/sweet-potato-bacon-biscuits/

MISCELLANEOUS:

  • Quick Toast (Sugar-Free Mom)

TIPS:

TIPS:

ENERGY BARS (Breakfast on the Go!):

SMOOTHIES AND SMOOTHIE BOWLS:

  • Brooke Goldner’s Favorite Green Smoothie (Dr. Brooke Goldner / Goodbye Lupus)

TIPS:

    • Dr. Brooke Goldner drank this daily to rid herself completely of Lupus.
    • NUTRIENT DENSITY!  This quantity of greens Must Be the base of your daily smoothie — if you are Vegan and doing AIP!
    • Don’t go overboard on Sweet Fruit!  
    • On top of my greens — I normally use 1/2 – 1 banana with a mixture of berries.  But, I also rotate and get in a diversity of fruits — if I am doing this smoothie on a regular basis!
    • This is a great way to get your 12 – 16 c. of greens recommended daily (Vegan AIP FB page) — if you are:  Vegan and AIP!
      https://www.youtube.com/watch?v=XexxWnmPQfs
  • Smoothie Bowl

TIPS:

    • Add some Granola to the smoothie bowl —  from this granola recipe or one of the others up above. Or, add some raisins, dried fruit, fresh mint, and whole berries or sliced bananas!
      • This is my favorite granola recipe ~

 

“SAVORY” ~

VEGGIE BENEDICT

SWEET POTATO TOASTS:

  • Sweet Potato Toasts (Grass Fed Salsa)

TIPS:

BREAKFAST BOWLS:

  • Start with an AIP mash or rice (rutabaga, turnip, cauliflower, sweet potato, winter squash, plantain, yuca, etc.) – and throw in your favorite fillings!

Breakfast Bowl Fillings ~

  • Sautéed greens
  • Sautéed mushrooms
  • Grilled scallions
  • Sautéed zucchini or yellow squash
  • Baked brussel sprouts
  • Grilled or sautéed asparagus
  • Guacamole or sliced avocado
  • Beets: roasted or raw shredded
  • Something tart: a squirt of lemon, capers, sauerkraut, olives, pickles, artichoke hearts
  • Herbs and Spices:  MIX & MATCH —  sea salt, garlic powder, onion powder, cilantro, dill, parsley, oregano, cilantro, turmeric, sage, thyme, rosemary, etc.
  • Something crunchy: sliced radishes, crackers (plantain or cassava)
  • Shiitake mushroom bacon:
  • Shiitake mushroom bacon recipe:
    • Sauté mushroom pieces in oil, onion, garlic powder, and sea salt until crispy. Add some maple syrup or coconut aminos if you want a sweeter flavor.
  • Sautéed greens
  • Jackfruit (Cooking Instructions Below)
    • Rinse canned jackfruit (in brine) thoroughly.
    • Saute 1/2  an onion (chopped or sliced) in about 1 T. oil (avocado, olive, coconut).
    • Add 2-6 cloves of garlic.
    • Add 2 cans jackfruit.
    • Add seasonings:
      • Onion and garlic powders (1-2 tsp. each)
      • Mushroom powder (1 – 2 tsp.) – to taste (Asian grocery store, online, or pulverize dried mushrooms)
      • Sea salt
      • Some Italian (any or all – oregano, thyme, marjoram, basil, parsley, etc.), or Mexican (onion, oregano) seasonings.
      • Coconut aminos (if desiring a sweet flavor / bbq)
      • Molasses – to taste (if desiring a sweet flavor / bbq)
      • Let Simmer – for about 5 minutes.
      • Cover jackfruit with “Pacific” mushroom broth in a saucepan and simmer for 30 – 45 minutes to infuse flavor.

SHORT METHOD:

      • Either drain and saute.
      • Or, saute broth and jackfruit mixture –  in a pan without any oil until all of the moisture has evaporated, stirring constantly with a spatula.
      • Add a little oil if desired and saute until edges are crispy!

OR, LONGER METHOD (chewier!)

      • Put entire jackfruit mixture (jackfruit, broth, seasoning) on a baking sheet with parchment paper.
      • Bake in the oven at 350 degrees for 45 mins to 1 hr.
      • When the moisture has evaporated, and it has a chewy look and feel and is getting brown around the edges – it is done.

    • Add delicious jackfruit to your breakfast bowl!

Breakfast Bowl Sauces ~

  • Pico de Gallo Style Salsa:
    • Just ~ mango or strawberries (diced), red onion (diced), cilantro, lemon, sea salt.
  • Apple and Date Chutney (Cook 2 Nourish)

TIPS:

Breakfast Bowl Rice / Mash Recipes ~

  • Cauliflower Risotto / Mash / Rice (Yummy Inspirations)

TIPS:

  • Mashed Cauliflower Breakfast Bowl (Grass Fed Salsa)

TIPS:

“HASH” BROWNS:

  • Spaghetti Squash Browns (A Clean Plate)

TIPS: 

    • You can also make “hash browns” out of rutabaga, turnip, green plantain, zucchini, yellow squash, yuca (cassava), celery root, sweet potato, etc.  Experiment! Have fun!!
    • If you use a vegetable with a lot of moisture (zucchini, yellow squash) you need to squeeze out the excess water first.
      https://www.acleanplate.com/squashbrowns/
  • Turnip, Leek and Greens Hash (Beyond the Bite)
    • 3 cups shredded turnips (from 4 medium size turnips)
    • 4 cups shredded kale
    • 2 cups shredded leeks
    • 2 tbsp balsamic vinegar
    • 2 tbsp oil (avocado, olive or coconut)
    • 1 tsp sea salt

INSTRUCTIONS:

    • Use a food processor with the shredder attachment to shred the turnips and kale. Use a knife to thinly slice the leeks.
    • Heat a large pan with oil on medium-low, and once hot, add in leeks.
    • Stir the leeks around until fragrant, then add in shredded kale and turnips and other ingredients.

TIPS:

    • You can also make “hash browns” out of rutabaga, turnip, green plantain, zucchini, yellow squash, yuca (cassava), celery root, sweet potato, etc.  Experiment! Have fun!!
    • Breakfast Potatoes: Instead of shredding the turnips (rutabaga, etc.) — you could cube them, toss them in olive oil and herbs and spices (garlic and onion powder, oregano, etc.), and bake them.

TRY SOUP FOR BREAKFAST!

(Search for Soups under the Menu Bar)