Thrive Heal Vegan

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

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SAUCES, GRAVIES, SEASONINGS

~ 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.
  • See: Salad Dressing and Mayo Recipes (under Recipes) for more Sauces.
  • MORE Vegan AIP “TIPS”
    (https://thrivehealvegan.com/vegan-aip-tips/) 

RECIPES

SAUCES ~

  • Creamy Garlic Cauliflower Sauce
    https://www.foodiewithfamily.com/creamy-garlic-cauliflower-sauce/

  • Hollandaise Sauce 

    • 2 tbsp Namaste egg replacer OR use some (arrowroot, tapioca, plantain flour) as a thickener OR use some coconut cream or cooked, blended plantain or rutabaga.
    • 2 tbsp avocado oil
    • I cup full fat coconut milk (blend the milk and cream together)        
    • 1 lemon, squeezed                                    
    • 1/2 tsp  onion powder                                
    • 1  tbsp nutritional yeast                                
    • 3/4 tsp  Himalayan Black Salt Kala Namak or, to taste                
    • 1/2 tsp tumeric for colour                                
    • Ganthoda powder to taste

Instructions

      1. Place a small sauce pan over medium heat
      2. Add your oil to the pan
      3. Add the egg replacer or vegan aip flour –  and whisk until there are no lumps
      4. Slowly add in your coconut milk, whisking so the mixture does not lump
      5. Simmer. Once the mixture has thickened, whisk in your squeezed lemon juice, salt, nutritional yeast, onion powder, tumeric and lemon pepper.
      6. Remove from the heat and set aside until your other ingredients are ready to be topped.
      7. Add some water to thin!
  • Bernaise Sauce
    **Serve sauce warm or cold with any grilled, roasted, sauteed, steamed veggies, as a vegetable dip or with soups or purées.

    • 2 tbsp Namaste egg replacer OR use some (arrowroot, tapioca, plantain flour) as a thickener OR use some coconut cream or cooked, blended plantain or rutabaga.
    • 1 – 2 shallots
    • White wine vinegar, 1 tablespoon
    • Tarragon, small handful
    • 2 tbsp avocado or coconut oil
    • I cup full fat coconut milk (blend the milk and cream together)       
    • 1/2 tsp  onion powder                                
    • 1  tbsp nutritional yeast                                
    • 3/4 tsp  Himalayan Black Salt Kala Namak or, to taste                
    • 1/2 tsp tumeric for colour                                
    • Ganthoda powder to taste

Instructions

    1. Finely dice shallots and tarragon.
    2. Lightly sauté shallots in a little bit of coconut or avocado oil.
    3. Place a small sauce pan over medium heat
    4. Add your 2 T. oil to the pan
    5. Add the egg replacer or vegan aip flour –  and whisk until there are no lumps
    6. Simmer. Add in your coconut milk, whisking so the mixture does not lump
    7. Once the mixture has thickened, whisk in your shallots, tarragon, white vinegar, salt, nutritional yeast, onion powder, tumeric and ganthoda powder. 
    8. Remove from the heat and set aside until your other ingredients are ready to be topped.
    9. Add some water to thin!
  • No-Tomato Marinara Sauce (Real World AIP)
    (onion, garlic, olive oil, fennel, root veggies, including beets, tamarind, Italian seasonings, lemon juice, salt, garlic powder)

TIPS:

  • No-mato Sauce (The Unskilled Cavewoman)
    (beets, pumpkin, balsamic vinegar, olive oil, broth, garlic and onion powders, ginger, italian seasoning)

TIPS:

  • Enchilada Sauce / and, Meatballs (Unbound Wellness)

TIPS:

  • Enchilada and Cheesy Sauce (Jen Party of Seven)
  • Thai Green Curry (The Paleo Mom)
    • Substitute shrimp paste and fish sauce with some coconut aminos. You could also experiment with adding a little Pacific Mushroom broth or mushroom powder (blended dried mushrooms. See my store.)
      https://www.thepaleomom.com/thai-green-curry/
  • Indian Curry (Cook 2 Nourish)

TIPS:

    • I love this curry sauce over cauliflower. However, I usually omit the Nomato Sauce completely.
    • You can even omit the Garam Masala (if you don’t have it). It is still delicious!
    • The sliced red onions are key!
    • The curry leaves are essential! They have a very unique taste. Buy them refrigerated at an Indian grocery store and keep them in the freezer.
      • Ingredients:
        • 2 tbsp coconut oil
        • 2 red onions, thinly sliced
        • 2 tbsp ginger garlic paste (1 tbsp finely chopped garlic and 1 tbsp finely chopped ginger)
        • 6-8 fresh curry leaves
        • ¼ tsp sea salt
        • 2 tbsp coriander powder (omit for AIP)
        • ¼ tsp turmeric powder
        • 2 tbsp garam masala (2 T. ground cinnamon, 1 tsp ground cloves, 1/ tsp. ground mace, 1 tsp ground ginger)
        • ½ cup homemade Nomato Sauce (See the “Nomato” recipe — also in this “Sauce” Section)
        • ½ tsp cumin powder (omit for AIP)
        • fresh cilantro leaves, chopped fine

Instructions:

        • Take a large bottomed stainless steel pot and place on medium heat.
        • Add the oil (or ghee) and when hot add the onions. Stir fry the onions for 3-4 minutes on medium heat until golden brown.
        • Then add the ginger garlic paste and curry leaves and stir fry for another 30 seconds.
        • Next add the salt, turmeric, coriander (if adding), cumin (if adding) and the garam masala.
        • Stir fry for another 30 seconds and then add the nomato sauce.
        • Stir to mix. Turn heat off.
        • Top with cilantro.
  • Indian Curry (Cook 2 Nourish)
    (Pumpkin Puree base)

    • Ingredients:
      • 1 tablespoon olive oil
      • 1 (2-inch) cinnamon stick
      • 1 bay leaf
      • 1 medium red onion, finely chopped
      • ½ teaspoon sea salt
      • ¼ teaspoon turmeric
      • ½ teaspoon ground cinnamon
      • ½ cup unsweetened pumpkin puree (from a can)
      • 1½ cups water
      • ½ teaspoon coconut sugar (optional)
    • Instructions:
      • Heat a large cooking pot / pan with a wide base. Add the oil and then lower the heat to low and add the bay leaf and the cinamon stick. Wait for 30 secs.
      • Then add the chopped onions, salt, turmeric, and cinnamon. Stir to mix and then let it cook for about 1 minute.
      • Then stir again and cover and cook for about 5 mins on low heat until the onions are softened.
      • Open the lid and add the pumpkin puree, coconut milk, and the water. Stir to mix (Sauce will be a pit watery and that’s ok)
      • Let the sauce come to a slow boil (It will take 3 – 4 mins).
      • Add the coconut sugar (if adding) and stir to mix.
  • Tzatziki Sauce (Rooted in Healing)

TIPS:

  • Portobello Mushroom Bourguignon Sauce (Earth and Oven)

TIPS:

GRAVIES ~

SEASONINGS AND SEASONING BLENDS:

  • Coconut Aminos   
    • The perfect soy sauce substitute! They are a little sweeter. But, is delicious and provides an essential “Umami” flavor. 
    • Found at your natural food store.
  • Mushroom Powder 
    • Another perfect soy sauce substitute and essential “Umami” flavor. 
    • You can order a variety of different mushroom powder blends online or make your own by pulverizing dried mushrooms mixed with sea salt.
  • Ganthoda Powder 
    • It tastes just like black pepper and is the perfect substitute! 
    • It can be found at Indian grocery stores or online.  
  • Kalak Namak (Black Salt)
    •  It has a delicious “eggy” / smokey flavor.
    •  Found at natural food stores.          
  • Wasabi Powder (with no additives)
    • It only becomes spicy when mixed with water / liquid. It needs a little time – about 10 minutes to get to achieve it’s full spiciness.
    • It can add spice to a dish, especially if mixed with lots of onions, garlic, ginger, and ganthoda powder. 
    • Found in most stores or online.
  • Fresh horseradish root
    •  It can add a similar kick to the wasabi powder.
  • Garam Masala / Indian Seasoning (Cook 2 Nourish)
    • Mix all above ingredients
      • 2 T. ground cinnamon
      • 1 tsp ground cloves
      • ½ tsp ground mace
      • 1 tsp ground ginger
  • Ginger Garlic Paste / Indian Recipes (Cook 2 Nourish)
    • Add all the ingredients to a blender and blend until you get a fine paste.
      • 10 large cloves of garlic
      • 2 inch by 1 inch piece of fresh ginger
      • 2 T. extra virgin olive oil