Thrive Heal Vegan

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

peacocks

MAIN AND VEGGIE SIDE DISHES

~ 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.”
  • 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/) 
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RECIPES

At the bottom of this page – You Will Find:

  • Mexican-Inspired Recipes and
  • Pizza, Pasta, and Italian-Inspired Recipes

 

  • Jackfruit Cooking Instructions ~ for any and all recipes!
    • Rinse 2 cans of jackfruit (in brine, NOT, sugar water) thoroughly and break apart pieces. 
    • Saute in oil (avocado or olive) OR “Pacific” mushroom broth ~
      • the jackfruit, and seasonings (options: onion powder, garlic powder, herbs, sea salt) –  OR,  onions, garlic, herbs, sea salt. 
      • For “Chicken” flavored herbs, add in equal parts: dried basil, thyme, rosemary, parsley, onion, garlic powders, and ganthoda powder (black pepper substitute found online or Indian grocery stores).
    •  Cook until moisture has evaporated. Stir constantly. Saute until the edges are crispy!
  • Crispy Avocado or Zucchini Fries (Laura Morrow)

TIPS:

    • You may substitute plantain or cassava cracker crumbs for the “Paleo Powder Seasoned Coating Mix” — for the coating! Add, seasonings to your cracker crumbs: onion and garlic powders, sea salt.
    • I especially love these baked, breaded zucchini fries.
    • I also love this way of breading and baking oyster mushrooms and putting them in a taco with toppings.
      AIP Crispy Avocado or Zucchini Fries - Laura Morrow Wellness
  • Heart of Palm Crab Cakes

TIPS:

    • You can also substitute jackfruit for hearts of palm.
    • Old Bay Seasoning Options:
      • 1 Tb. celery salt
      • 1 pinch cinnamon
      • 1 pinch mace
      • 1 tsp. ground bay leaves
      • 1 ½ tsp. ganthoda powder (black pepper substitute) - found at indian grocery / online)
    • If you use hearts of palm – soak them overnight to remove any citric acid.
    • Substitute your favorite Vegan AIP cracker crumbs (plantain or cassava) for Panko.
    • Search for a Vegan AIP Mayo Recipe - under Recipes / Salad Dressing and Mayo Recipes
    • Cocktail Sauce Recipe – search for a cocktail sauce recipe under: Recipes / Sauces, Gravies, Seasonings on my website – or, search for a ketchup recipe and add lemon juice and horseradish powder.
    • Seafood Flavor – You can also blend up 1 - 2 sheets of nori to blend in to the mixture. 
      https://www.powerhungry.com/2017/11/hearts-of-palm-crab-cakes-vegan-gluten-free/
  • Cauliflower Vegan Burgers (Food By Mars)

TIPS:

    • I prefer to substitute finely ground plantain or cassava cracker crumbs for the flour.
    • If you use flour – use an elimination phase compliant flour (plantain, green banana, coconut, cassava, tapioca, arrowroot)
    • For the slaw – omit mustard and tahini.
    • Or, just top burger with some sauerkraut and/or  chopped onions.
    • Sauce options: (look under recipe tab under “Sauces”)
      https://foodbymars.com/mushroom-cauliflower-vegan-burgers-v-gf/
  • Crispy Swoodles with Shiitake Mushroom BacUN (Nom Nom Paleo)

TIPS:

  • Japchae-Inspired Sweet Potato Noodle Stir Fry (Heal Me Delicious)

TIPS:

  • Avial ~ Indian Mixed Vegetable Dish (My Heart Beats)
    * I love this dish. It's warming and comfy and great for potlucks.

TIPS:

    • Omit mustard seeds, Serrano and Green Chili peppers and Cumin
    • Use Coconut Yogurt without additives (found at Natural Food Store) or make it (Recipes under my: Cheese, Yogurt, Milk, Butter.
    • Curry Leaves are essential, distinctive and yummy. Find these at an Indian Grocery store or online.
    • Don't Have an Instapot? - Just pot everything in a pot and cook!
      Instant Pot Avial (Kerala Mixed Vegetable Curry)
  • Creamy Garlic Spaghetti Squash Casserole (Real Simple Good)
    * Great for potlucks.

TIPS:

  • Roasted Cauliflower with Capers, Lemon, and Parmesan “Nutritional Yeast” (Bonappetit)

TIPS:

  • The Best Way To Cook Brussel Sprouts (That Dude Can Cook)
    • You can add some Shiitake Mushroom BacUN, if desired:
    • Shiitake Mushroom BacUN: Saute sliced shiitake mushrooms in some oil (avocado, olive) with onion and garlic powder, sea salt and a little maple syrup until crispy.
      https://www.youtube.com/watch?v=cXc1v5I6MYs
  • Ginger Tamarind Brussel Sprouts Salad (Ministry Of Curry)

TIPS:

  • Spring Rolls (Castaway Kitchen)

TIPS:

    • Substitute: Shrimp with sauteed mushrooms or sauteed jackfruit (SEE Jackfruit Cooking TIPS at the top of this page).
    • Add: some cooked noodles ~ (sweet potato / glass noodles, kelp noodles, "jovial" spaghetti noodles, shiritaki konjac noodles, or spiralized veggie noodles)
    • For Peanut Sauce: Use Tigernut Butter (tigernut butter mixed with avocado or coconut oil and sea salt) --  or the coconut butter recipe listed in the recipe.
      https://thecastawaykitchen.com/paleo-spring-rolls-with-peanut-sauce-aip-keto/
  • Bahn Mi Bowls (Wendi’s AIP Kitchen)
    • Substitute with sauteed jackfruit or mushrooms (SEE Jackfruit Cooking Tips at the top of this page).
    • Substitute coconut aminos – or, use a splash of maple syrup and some mushroom powder – for fish sauce
    • Substitute: maple syrup for the honey to make it vegan.
      https://wendisaipkitchen.com/2022/01/13/banh-mi-bowls-aip-paleo/
  • Turnip Fries (Dr. Axe)

TIPS:

    • Omit black pepper.
    • Try also making fries of rutabaga, turnip, green banana, plantain, yucca, or other root veggies.
    • Include some onion powder and maybe, turmeric.
      https://draxe.com/recipes/turnip-fries/
  • Crispy Baked Yuca Fries (The Healthy Maven)

TIPS:

  • Garlic Broccoli Steaks (Cooking Made Healthy)

TIPS:

    • Substitute butter and canola spray with AIP compliant avocado, olive, or coconut oil.
    • This is one of my favorite things to make regularly. I usually cook the broccoli until charred on both sides — with LOTS of garlic and onion powders, sea salt, and, a dash of lemon juice!
      https://cookingmadehealthy.com/garlic-broccoli-steaks/

TIPS:

    • Hortopita is the –  wild greens version of Spanikopita.
      • Herbs and wild greens options: thyme, fennel leaves, mint, parsley, oregano, dill, marjoram, rosemary, dandelion greens, mustard, beet, carrot greens, or any wild greens.
    • Pie Crust – use tortillas as a crust. Layer top and bottom with lightly greased AIP compliant tortillas (“Siete” burrito size or “Coyotas” tortillas).
      • Substitute cassava tortillas for coconut wraps if desired.
      • Or, search for an AIP pie crust recipe (Recipes / Desserts) or Biscuit recipe (Recipes / Breakfast) – as crust options.
  • Roasted Vegetables (Joanna Frankham)

TIPS:

    • Substitute: olive, avocado, or coconut oil for duck fat!
    • If you are Vegan and AIP — some recommend (Vegan AIP FB page) you eat from 12-16 c. of vegetables daily to get sufficient nutrition, protein, and amino acids.
    • It is also necessary to eat a wide variety of vegetables and constantly rotate and integrate (every three days) new ones into your diet. (Vegan AIP FB page).
      https://joannafrankham.com/roasted-vegetables/
  • Zucchini Fritters (Meal Garden)

TIPS:

    • I prefer to substitute the coconut flour for finely ground plantain or cassava cracker crumbs.
  • Creamy Cauliflower Gratin (Gutsy by Nature)

TIPS:

  • Sweet Potato Skins (A Squirrel in the Kitchen)

TIPS:

  • Vegetable or Jackfruit Pot Pie (The Curious Coconut)

TIPS:

    • Substitute more mushrooms or seasoned jackfruit for chicken. (SEE Jjackfruit cooking instructions at the top of this page)
    • Substitute “Pacific” mushroom broth for chicken broth.
    • Seasoning options for jackfruit: basil, thyme, parsley, rosemary, garlic & onion powder, sage, marjoram, mace
    • Other veggie filling options: Brussel Sprouts, Rutabaga, Turnips.
      https://thecuriouscoconut.com/blog/perfect-paleo-and-aip-chicken-pot-pie
  • Sautéed Greens (Bon Appétit)

TIPS:

    • It’s recommended if you are Vegan and doing AIP — to eat 12-16 cups of veggies a day (Vegan AIP FB page).
    • Sauteing is an excellent way to get in a lot of veggies — because they shrink down so much. Remember to eat a wide variety of greens!!
      https://www.bonappetit.com/recipe/saut-ed-greens
  • Brussel Sprouts Gratin (AutoImmune Wellness)

TIPS:

    • Omit bacon (Duh!). Substitute Shiitake Mushroom BacUN. Saute Thinly Sliced Shiitake mushrooms in a bit of oil, sea salt, and coconut amiinos or maple syrup, if desired – until crispy.
    • Use “Pacific” mushroom broth or homemade AIP broth.
      https://autoimmunewellness.com/brussels-sprouts-gratin/
  • Southern Smothered Cabbage (Cooking with Tovia)

TIPS:

  • Crispy Roasted Blackened Okra Spears with Lemon Garlic Aioli
    (The Curious Coconut)

TIPS:

  • Indonesian Braised Jackfruit Stew/ Gedug (Daniel Farrow)

TIPS:

    • Omit candlenuts & ground coriander seeds.
    • Substitute maple syrup or coconut sugar for palm sugar.
    • Use “Native Foods” “no guar” coconut milk.
    • Eat over an AIP-compliant rice (plantain, cauliflower, etc.).
      https://www.youtube.com/watch?v=3wWCRK73iZM
  • Gedug / Indonesian Braised Jackfruit (Unimagi Studio)

TIPS:

    • Compare to the recipe above. This recipe does not call for Candlenuts so; it’s more AIP compliant.
    • Substitute blended fresh cilantro for coriander seeds in paste and substitute maple syrup or coconut sugar for brown sugar.
      https://www.youtube.com/watch?v=SM2e369Yq0U
  • Gyro Wrap Sandwich (Michelle Spring)

TIPS:

    • Substitute 1 can of rinsed, drained and squeezed out jackfruit to a food processor with the herbs.
    • Add the herbs sparingly & to taste. You will want much less than is called for. I prefer only a little oregano, along with sea salt, onion and garlic powders. I left out the thyme and rosemary.
    • Add onion & garlic to taste, as well
    • Include 2 T. oil to the mixture, as well before blending.
    • Add ⅓ c. finely blended cracker (plantain or cassava) crumbs to the mixture.
    • Shape into gyro-shaped patties or strips.
    • Place on a parchment paper-lined baking dish lightly sprayed with oil. 
    • Bake for 30 min. on 350 – or until brown and crispy.
      https://thrivingonpaleo.com/aip-gryo-wrap-sandwich-recipe-with-tzatziki-sauce/
  • Indian Inspired Rice
    • Use your favorite AIP Recipe: cauliflower, plantain, cassava, etc
    • Mix and match from below and saute with rice:
      • Coconut, Avocado, or Olive Oil
      • Ginger, Garlic, Turmeric, Mint, Cilantro, Cinnamon, Mace
      • Curry leaves (Indian grocery store)
      • Shredded Coconut
      • Raisins, Pineapple
      • Yogurt
      • Onions - fresh or fried
      • Sauteed jackfruit (SEE jackfruit cooking instructions at the top of this page)
      • Veggies: cauliflower, plantain, green mango, cucumber, squash, carrots, taro root, celeriac, sweet potato, turnips, rutabaga
      • Chutney - search for recipe on: Sauces, Gravies, Seasonings page
  • Plantain Rice (Farmstead Chic)

TIPS:

  • Plantain “Fried” Rice (Healthy Nibbles and Bits)

TIPS:

    • Omit red pepper, corn, peas, eggs, soy sauce, sesame oil, five-spice powder (not AIP compliant).
    • Use instead coconut aminos, mushroom powder, onion and garlic powder, garlic, onions, broccolini, scallions, carrots, mushrooms, zucchini. I promise it will be delicious!
    • Alternate Plantain Rice Instructions: No need for a spiralizer. Just, cut green plantain into ½ pieces, pulse in food processor until “rice” sized, saute in a bit of oil. Add other ingredients.
    • You may also use any other AIP rice. (cauliflower, etc.).
      https://healthynibblesandbits.com/plantain-fried-rice/

Latin-Inspired Recipes

  • Instant Pot Barbacoa Jackfruit (AutoImmune Wellness)

TIPS:

  • Quick and Easy Tacos
    • For a quick taco use Cassava tortillas (“Siete” burrito sized are aip compliant OR “Coyotas” brand – can be found online) 
    • Saute the tortillas in a little oil (avocado or olive).
    • Roast some Veggies: Either a single veggie or combo: butternut squash, summer squash, beets. Toss cubed veggies in a little oil (olive or avocado) and with a bit of sea salt, garlic, and onion powder.
    • OR, saute some mushrooms, greens, and onions.
    • Try this delicious sauce!
    • Toppings: Try an aip compliant coconut yogurt (with no additives), sauerkraut, red onions, cilantro, and lettuce.
  •  
  • Cheesy Enchiladas (Jen Party of Seven)
    • Substitute “Pacific” mushroom broth for chicken broth.
    • Substitute jackfruit or other veggies (summer squash, mushrooms, spinach) for chicken.
    • Jackfruit cooking instructions are at the top of this: Mains and Veggie Side Dishes page.
      https://jenpartyof7.com/aip-cheesy-enchiladas/
  • Green Enchilada Cassarole with Jackfruit (Food Courage)
  • Loaded Tropical Plantain Nachos (Fed and Fulfilled)
    • Substitute jackfruit or other veggies (summer squash, mushrooms, spinach) for chicken.
    • Jackfruit cooking instructions are at the top of this: “Mains and Veggie Side Dishes” page.
    • Substitute shiitake mushroom bacon for bacon. 
    • Shiitake Bacon recipe: saute thinly sliced shiitake mushrooms in some avocado oil, sea salt, onion and garlic powder and a bit of maple syrup until crispy.
      https://fedandfulfilled.com/loaded-tropical-plantain-nachos/
  • Puerto Rican Mofongo Relleno (Mashed Plantains with Jackfruit)

TIPS:

    • Substitute shiitake mushroom bacon for pork rinds and bacon. Cook shiitake mushrooms in some oil, sea salt, onion and garlic powders and a drop of maple syrup or coconut aminos – until crispy.
    • Substitute 2 cans rinsed and broken up jackfruit for meat. Rinse jackfruit and saute until brown on the edges in:

Pizza and Pasta and Italian-Inspired Recipes

  • Mac and Cheese, Mac with Pesto, and Other Variations!

TIPS:

    • Use “Jovial” cassava pasta, spiralized veggies (usually zucchini), or sweet potato noodles (Asian grocery store).
    • Cooking Tips for “Jovial” Cassava Pasta:
      • This pasta can have a mushy consistency if you don’t follow a few steps.
      • You absolutely need to use a really large pot full of water.
      • Add 1 T. of sea salt to the water. I find this pasta blander than regular pasta.
      • Submerge all of the pasta into the hot water (at a “full” rolling boil)
      • Separate the noodles with a spatula.
      • Follow cooking time instructions. There is a fine line between cooking the right amount of time and too much. It’s better to undercook it slightly.
      • Many “authentic” Italian recipes – call for adding pasta water back into sauce mixture – and then adding the pasta back in to mix all the flavors together before serving.
        • However, to minimize the tendency of cassava pasta to get very mushy – you might want to:
          • Rinse with cold water when done to remove the extra film before adding the pasta to the sauce right before eating!
          • Try adding the pasta water back into the sauce if the recipe calls for it – but, you might want to hold off on adding the pasta to the sauce until ready to serve.
  • Alfredo Sauce / Cauliflower based (Unbound Wellness)

TIPS:

  • Other Sauce Recommendations!
    • Mix & Match til your heart’s content!
      • Additive-free coconut milk (i.e., “Native Forest” “no-guar,” “Golden Star,” “Thrive Market,” “Natural Value,” etc.)
      • “Pacific” mushroom broth
      • Garlic & onion powder
      • Mushroom powder
      • Other seasonings (* see Vegan AIP list of accepted herbs & spices)
      • Coconut aminos, sea salt, lemon
      • Veggies: Italian inspired (broccoli, mushrooms) or Asian inspired (bok choy, scallions, mushroom, shredded carrots)
  • Veggie Lasagne ~ Combine your favorites from below, layer, and cook – to create a unique veggie lasagne!

TIPS:

    • Veggie Lasagne “Noodle” Options: peeled and thinly sliced veggies (zucchini, celeriac, sweet potatoes, turnips, rutabaga)
    • Filling Options: zucchini, spinach, mushrooms, onions, garlic
    • Queso Cheese Sauce (Real World AIP)
      https://www.realworldaip.com/post/aip-queso-cheese-sauce-vegan
    • Alfredo Cheese Sauce (Unbound Wellness)
      https://unboundwellness.com/paleo-spaghetti-squash-chicken-alfredo-aip-dairy-free/
    • Bechamel Sauce – search under: “Sauces, Gravies, Seasonings” on my website menu bar above.
    • Nomato Sauce (Unbound Wellness(
      https://unboundwellness.com/nomato-sauce/
    • Plantain / green banana lasagne noodle recipe (Real World AIP)
      • 4 unripe, very green, peeled bananas (About 10 oz after peeling)
      • 1/2 tsp salt
      • 1 tsp oregano
      • 1/4 tsp onion powder
      • 1/4 tsp garlic powder

        Instructions

        • Blend noodle ingredients (unripe banana, salt, oregano, onion, and garlic powder) in a high speed blender.
        • Spread dough in a 1/8" thick layer onto ungreased parchment paper.
        • Keep layering with more sheets of parchment and dough.
        • 4 peeled unripe bananas equals approximately 3 sheets of dough.
        • Top the last layer of dough with a layer of parchment paper.
        • Bake in a pre-heated 450 degree oven for 30 min.
        • Let cool in the parchment paper in the fridge.
  • Mushroom Risotto (Healing Family Eats)

TIPS:

    • Substitute “Jovial” cassava orzo - for chickpea risoni. “Jovial” cassava orzo can be found online.
    • Omit bacon or make mushroom bac-UN (saute shiitake mushrooms in oil, sea salt, onion & garlic powders, maple syrup – until crispy).
    • Substitute veggie broth (“Pacific” mushroom broth) or homemade,
    • Option: Asparagus is also a delicious addition.
      https://healingfamilyeats.com/aip-mushroom-risotto-aip/
  • Pumpkin Gnocchi with Lemon Sage Sauce (Wendi’s AIP Kitchen)

TIPS:

  • Sweet Potato Gnocchi (Beyond Flour)

TIPS:

  • Pizza!!!

TIPS:

    • Crust, “Nomato” and Pesto Sauce Recipes are below this recipe.
    • I prefer Pesto over No-Mato sauce. It’s delicious and much easier to make, as well. (See recipes below).
    • Pizza Ingredient Options: broccolini, mushrooms, zucchini, sweet potatoes, beets, spinach, garlic, nutritional yeast (non-fortified), red onions, capers, turnips, mushroom bacon, sauerkraut, fresh basil. Choose your faves!!
    • Experiment! Either bake veggies (tossed in oil) on a baking sheet or sauté veggies and add to the pizza crust 5 minutes before it’s done.
    • Top pizza, put it back in to warm! Or, just trying cooking ingredients with the crust! (This will depend on the cooking time of the various ingredients used).
    • Soak artichokes and kalamata olives overnight if they are canned / jarred with citric acid, etc.
  • Nomato Sauce (Real World AIP)

TIPS: