Thrive Heal Vegan

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

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CHEESE, YOGURT, BUTTER, MILK:

~ 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.
  • 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.”
  • Some of these recipes call for gelatin. Always substitute: agar agar to make it vegan.
    • Agar Agar is AIP compliant — although, it may still be a “trigger” for some. Try using green plantain or plantain flour as a thickener, if this is the case.
  • Probiotics: Use vegan & additive-free probiotic capsules when making Yogurt. Check out: Metagenics, Seed, Genestra, Klair Labs, Genesis, Gut Pro, etc, or search for others. Always check the ingredients even on these brands above – as brands sometimes change their ingredients.
  • Always use additive-free Coconut Milk / Cream: (“Native Forest” “no-guar,” “Golden Star,” “Thrive Market,” “Natural Value,” etc.). These can be found at Natural Food stores, online, and sometimes Ethnic (Indian, Asian) food stores.
    • F.Y.I. Aroy-D brand of coconut milk is popular among the AIP crowd. It was found to not be AIP compliant. The “imported” product (unlike the one in Asia) was allowed to leave the non-compliant “additive ingredients” off the ingredient list.
  • 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. Plantain flour is my favorite!
        • 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
        Try using cooked plantain, plantain flour, other AIP flours, banana, apple sauce, pumpkin puree, or other starchy cooked, mashed vegetables (rutabaga, turnips, carrots, etc.) – for thickeners, depending on the recipe.
  • MORE Vegan AIP “TIPS”
    (https://thrivehealvegan.com/vegan-aip-tips/)

 

RECIPES

CHEESE SPRINKLES / CRUMBLES ~

  • Fermented Cheese Crumbles (Color Me Kale)
    (Coconut milk, lemon, probiotic capsules, sea salt, nutritional yeast, cheesecloth or nut milk bag)

TIPS:

  • Feta
    (Raw fresh coconut, shredded coconut, or coconut flour and lemon juice)

    • Simply add some lemon to ground fresh coconut, shredded coconut or coconut flour. I prefer fresh coconut. I was able to find bagged fresh coconut in a nearby Natural Food store. Great on Salads! Enjoy!

CHEESE SAUCES ~

TIPS:

SHREDDABLE CHEESE ~

  • Golden Beet Cheese (Real World AIP)
    (Golden beets or Carrots, Avocado, Olive or Coconut Oil, Lime, Garlic, Sea Salt, Garlic and Onion Powder, Tamarind Powder, Nutritional Yeast, Coconut Milk, Water, Agar Agar Powder, Arrowroot Flour, Chives)
    ** Very Good, but a bit elaborate!

TIPS:

    • Agar Agar Tips: You must stir the agar agar for a full 7 minutes for it to solidify!
    • In the video recipe she recommends using Nutritional Yeast (Umani) if you don’t have Tamarind Powder (Sour). Those are two totally different flavors.
    • For the Umami flavor: I recommend using just the garlic and onion powders and the nutritional yeast. If you don’t have nutritional yeast just omit it or substitute mushroom powder (online, Asian grocery store, or pulverize your favorite dried mushrooms and make your own).
    • For the Sour flavor: I prefer less sour flavor or just add a few drops of lemon juice
    • Substitute either lemon or lime for the tamarind paste,
      Video: https://www.youtube.com/watch?v=bSutrxXwFHI
  • Novolone Cheese (Real World AIP)
    (Green plantain, marrow bones (ICK!), lemon juice, sea salt, onion powder, chives, herbs)

TIPS:

  • Cauliflower Cheese (Cook 2 Nourish)
    (Cauliflower, agar agar, coconut milk, tapioca flour, apple cider vinegar, sea salt, turmeric, nutritional yeast, coconut oil, garlic powder, olive oil)

TIPS:

MOZZARELLA-STYLE CHEESE ~

  • Mozzarella Cheese (The Hidden Veggies)
    (Coconut milk, water, nutritional yeast, agar agar, tapioca, salt, garlic powder)

TIPS:
** My fave mozzarella-style cheese!

YOGURTS ~

    • Buy Coconut Yogurt: additive-free coconut yogurt “Cocoyo,”, “Cocojune”,  “Coyo,” or “Culina” are found in Natural Food stores.
    • Quick & Easy Coconut Yogurt: just add a little lemon juice to some additive-free coconut cream (“Native Forest” “no-guar,” “Golden Star,” “Thrive Market,” “Natural Value,” etc.) to create a “quick” coconut yogurt.
    • In Yogurt Recipes use vegan & additive-free probiotic capsules (check out: Metagenics, Seed, Genestra, Klair Labs, Genesis, Gut Pro, etc.)
  • (Agar-Agar Free) Coconut Milk Yogurt (Real World AIP)
    (Plantain, coconut milk, instapot, probiotics)

TIPS:

    • Plantain is used as a thickener for those who do not tolerate agar-agar.
    • Liquid Probiotic brand: Search for Vegan and without additives and with only AIP compliant ingredients (i.e., Humarian Probonix, Go Healthy Liquid Probiotics — search for others.)
      https://www.youtube.com/watch?v=ou7hF3wcCgM&t=347s

CREAM CHEESE-STYLE CHEESE ~

  • Coconut Yogurt Cheese (Amy Myers MD)
    (Coconut Yogurt, sea salt, lemon juice, olive oil, optional: olives, herbs, cucumber, radishes)

TIPS:

  • Herbed Cream Cheese (Real World AIP)
    (lemon juice, oil, coconut milk, sea salt, onion and garlic powder, agar agar, herbs)

TIPS:

BUTTERS ~

MILKS ~

  • Coconut Milk (The Minimalist Baker)
    (Shredded unsweetened coconut, water, sea salt, dates or maple syrup, vanilla extract, optional: carob powder, berries)