Thrive Heal Vegan

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

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SALADS

~ Recipes Are Below The Tips ~

TIPS

  • See “Salad Dressing” & “Mayo Recipes” at the BOTTOM of this section AND under “Salad Dressing and Mayo Recipes” on the Menu Bar.
  • 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.
        • 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

  • Tanya’s Quick and Easy “Greens and Everything” Salad:
    • This is what I end up eating a lot of the time! I keep on hand: a giant tub of organic, pre-washed, mixed dark, leafy, or “power greens” and small tubs of arugula, spinach, mixed lettuces.
    • I grab a giant serving bowl, fill it with a mixture of the greens (leaning heavily on the dark, leafy greens).
    • Other options to add:
      • Big scoop of guac, or a couple of sliced avocados
      • Shredded carrots (bought that way for ease)
      • 1/2 – 1 cucumber (cubed)
      • Lots of radishes (sliced)
      • Something sour / fermented (sauerkraut, capers, olives, marinated artichokes). Note: If your fermented ingredients have additives (citric acid, etc.) – it is recommended to soak them overnight. I love “Wildbrine” raw, organic sauerkraut (no additives) — especially their: red beet and cabbage probiotic sauerkraut!
      • Asparagus spears
      • Roasted veggies (turnips, beets, butternut squash, brussel sprouts, etc.)
      • Hummus (see recipe below).
      • Shredded coconut.
      • Fresh herbs: dill, cilantro, basil, or parsley!
      • Pesto: Just blend together basil or any herbs and dark greens, garlic, lemon, and avocado, or olive oil.
      • Dressing: I usually just use some avocado oil, lemon juice (or red wine vinegar), garlic, sea salt. Other options additions are: Coconut Aminos and “Non” Fortified Nutritional Yeast
  • Palestinian Fattoush Salad (Nadia Gilbert)
  • Fresh Pineapple Salad with Jicama and Carrots (Simply So Good)

TIPS:

  • Golden Beet & Golden Raisin Salad (Inspired by a salad at Fresh Thymes Restaurant, Boulder, Co.):

TIPS:

    • Mix Together:
      • Raw golden beets (shredded)
      • Golden raisins
      • Avocado oil
      • Lemon juice
      • Sea salt
      • Lots of finely chopped fresh mint
      • Some thinly sliced apples. Viola!

TIPS:

    • Substitute jackfruit (Obviously!) – for tuna. Use canned jackfruit in brine (not sugar water), rinse well, break apart, boil for 30 minutes in “Pacific” mushroom broth to remove some brine taste, drain. Mix with other ingredients.
    • For the mayo recipe — coconut “concentrate” = the coconut cream from the top of an additive-free (“Native Forest” “no-guar,” “Golden Star,” “Thrive Market,” “Natural Value,” etc.) coconut milk or coconut cream.
    • You may also search for other mayo recipes on the Salad Dressing and Mayo page.
      https://www.howweflourish.com/aip-tuna-salad/
  • Hearts of Palm “Egg Salad” (Chef Jana)

TIPS:

    • Most horseradish mixtures from stores have non-compliant ingredients in them (i.e. sugar, mustard oil, etc.). You can purchase dried horseradish powder from Natural Food stores and experiment with it. I usually leave it out of recipes. Some people love it.
    • If you can’t find canned hearts of palm without additives — soak it overnight to remove citric acid, etc.
    • Omit mustard (substitute with some lemon juice) & white pepper.
      https://www.youtube.com/watch?v=R2WWKhIrw3g
  • Microbiome Superfuel ~ Chopped Salad (Real World AIP)
    https://www.realworldaip.com/post/microbiome-superfuel-chopped-salad
  • Raw Rutabaga Salad with Apples (It’s a Veg World Afterall)

TIPS:

  • Bacon Ranch Sweet Potato Salad (Unbound Wellness)

TIPS:

    • You could also try substituting rutabaga or turnips or another starchy veggie for the sweet potato if desired.
    • Substitute shiitake mushroom bacon for the bacon. Saute shiitake mushrooms in some oil (avocado, olive) with sea salt, onion, and garlic powders, and a little maple syrup until crispy.
      https://unboundwellness.com/bacon-ranch-sweet-potato-salad/
  • No Mayo Potato Salad (Unbound Wellness)

TIPS:

    • You could also try substituting rutabaga or turnips or another starchy veggie for the sweet potato if desired.
    • Substitute shiitake mushroom bacon for the bacon. Saute shiitake mushrooms in some oil (avocado, olive) with sea salt, onion, and garlic powders, and a little maple syrup until crispy.
      https://unboundwellness.com/no-mayo-potato-salad/
  • Tik Tok Green Goddess Salad (I Am A Food Blog)

TIPS:

  • Citrus Salad with Dates (Feasting At Home)

CITRUS VINAIGRETTE:

      • 1/2 c. olive oil
      • 2 T. vinegar (champagne, sherry, red wine, or apple cider)
      • 2 T. orange juice
      • 1 T. lemon or lime juice
      • 1 garlic clove, finely minced
      • 1/4 tsp. salt

MIX:

      • 3-5 oranges, clementines, or another ripe citrus
      • 2-3 lg. handfuls of arugula or baby spinach (or both mixed)
      • 1/4 c. dates
      • 1/4 c. unsweetened coconut flakes, toasted
      • 1/4 c. red onion, thinly sliced
      • — Add some fresh mint or italian parsley
      • — Prepare the dressing. Blend vinaigrette ingredients in small bowl.
      • — Drizzle dressing over the salad. Enjoy!
  • Avocado Arugula Grapefruit Salad (a mixture of many recipes I love!)

INGREDIENTS:

    • 1 lemon
    • 2 avocados

    • 1 pink grapefruit

    • 1/2 cup extra virgin olive oil

    • 1 1/2 tsps coarse sea salt

    • 4 c. baby arugula


HOW TO PREPARE

    • Juice the lemon. Dice avocados. Segment the grapefruit.
    • Dressing: Combine the olive oil, lemon juice, and salt. Mix well!
    • Top arugula with avocado and grapefruit.
    • Drizzle with dressing!

TIPS:

    • I prefer this salad without any yogurt. But, if you want to add it – try some of the ideas below:
  • Rainbow Slaw (Avante Garde Vegan)

MIX

  • Beet and Blueberry Chopped Salad (Auto Immune Wellness)

INGREDIENTS

    • 1 head crunchy lettuce (iceberg or romaine)
    • 
6 ounces baby spinach

    • 1 large golden beet

    • 1 large cucumber

    • 4 large radishes
    • 
1 1/4 c. blueberries

    • 1/4 c. balsamic vinegar

    • 1/2 c. extra virgin olive oil

    • 1/4 c.water

    • 1/8 tsp. sea salt

HOW TO PREPARE

    • Chop lettuce and spinach. Peel beet. Dice cucumber. Halve and thinly slice radishes.
    • In a very large, preferably shallow bowl, throw in spinach and iceberg lettuce.
    • Use the grating attachment on food processor, grate beet. Sprinkle over greens.
    • Layer in cucumber, radish, and 3/4 of the blueberries.
    • In a blender or food processor, pulse remaining blueberries, vinegar, olive oil, water, and salt until you have an emulsified dressing. Pour over salad to taste.
    • Take two sharp knives and slice across each blade throughout the salad, chopping and mixing all ingredients until you have roughly bite-sized pieces.
    • Serve immediately.
  • Crispy Quinoa (Plantain Rice) Arabic Salad (Nadia Gilbert)

TIPS:

  • Vietnamese Pickled Vegetables (Bonaippetit)

TIPS:

  • Kale Salad with Meyer Lemon Vinaigrette (Yummly)

TIPS:

  • Bacon Ranch Pasta Salad / with Heart of Palm Noodles (Amy Myers)
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