Thrive Heal Vegan

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

peacocks

SOUPS

~ 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/)

RECIPES

  • Roasted Cauliflower French Onion Soup (Dash of Savory)

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  • Broccoli Cheese Soup (Bonaippetit)

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  • Pistou Soup (Go Healthy With Bea)

TIPS:

    • For The Pesto — I personally, Omit the Tigernut Flour. I also add in a little lemon juice. If you don’t have Basil, any dark leafy greens also make a lovely pesto!
      https://gohealthywithbea.com/pistou-soup/
  • Slowcooker Jackfruit Tom Kha Gai (Little Bites of Beauty)

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  • Easy Mushroom Soup (Bites of Wellness)

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  • (Cold) Chilled Out Lettuce Soup (Joanna Frankham)

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  • Asparagus Leek Chowder (Taste of Home)
    • Substitute avocado, olive, or coconut oil for butter.
    • Substitute AIP flour (plantain, cassava, arrowroot, tapioca) for all-purpose flour.
    • Substitute “Pacific” mushroom broth for chicken broth.
    • Substitute coconut milk (additive-free) for the half and half
    • Omit corn, pimientos and black pepper.
      https://www.tasteofhome.com/recipes/asparagus-leek-chowder/
  • Vegetable Minestrone Soup (Cook 2 Nourish)

TIPS:

    • Add any of your other favorite veggies: butternut squash, cauliflower, celery, carrots, leeks, kale, asparagus, rutabaga, plantain, yucca.
    • Add some cooked “Jovial” cassava macaroni at the end right before eating. Don’t add sooner — to avoid mushiness.
    • Other seasoning options: 2-3 stalks of rosemary and thyme, tied into a bundle with butcher twine (take out after cooking), 3-4 fresh basil leaves (chopped and thrown in before eating).
    • Substitute 1/2 onion and 1/2 leek (thinly sliced) for 1 onion.
      https://cook2nourish.com/2017/05/vegetable-soup-veganpaleo.html
  • Fennel Spinach Soup (Healing Family Eats)

TIPS:

    • Substitute avocado, olive, or coconut oil for lard.
    • Substitute “Pacific” mushroom broth for chicken broth.
    • Use additive-free coconut milk (“Native Forest” / no-guar, “Golden Star,” “Thrive Market,” “Natural Value,” etc.)
      https://healingfamilyeats.com/fennel-and-spinach-soup-aip/
  • Enchilada Soup (Healing Auto Immune)

TIPS:

    • Substitute chicken with jackfruit.
    • Jackfruit cooking instructions:
      • 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 of 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 sweeter flavor)
        • 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 jackfruit mixture to enchilada soup!
          https://healingautoimmune.com/aip-crockpot-enchilada-soup-recipe
  • Butternut Squash Apple Soup (Simply Recipes)

TIPS:

    • Substitute oil (avocado, olive, coconut) for butter!
    • Substitute mace for nutmeg.
    • Omit Cayenne and Black Pepper. You may substitute ganthoda powder (indian grocery for black pepper)
    • For garnish — use additive-free coconut cream (“Native Forest” / no-guar, “Golden Star,” “Thrive Market,” “Natural Value,” etc.) — with a dash of lemon for sour cream.
      https://www.simplyrecipes.com/recipes/butternut_squash_apple_soup/
  • Green Machine Swiss Chard, White Sweet Potato & Zucchini Soup (Joanna Frankham)

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  • Cabbage Soup (The Unskilled Cavewoman)

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  • Not Tomato Fennel Soup (The Unskilled Cavewoman)
  • Thai Pumpkin Soup (Eat Heal Thrive)

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  • Power Greens Soup (Vegan AIP FB page).
    • I don’t know the origin of this recipe — but, it’s easy, delicious, and nutritious!!
    • DIRECTIONS
      • Heat 1 T. olive oil in a lidded skillet over medium heat.
      • Add 1 small or 1/2 a large chopped onion, 1 – 2 t. oregano, 1 – 2 t. basil. cover, lower heat slightly, and sweat the onion for 10 – 12 minutes stirring frequently.
      • Add 1 medium zucchini, sliced in quarter rounds, and 1/2 c. of water or “Pacific” mushroom broth.
      • Stir, replace cover and cook for 3 – 4 minutes.
      • Lift cover and add the entire contents of a 5 oz. package of “Power Greens” (usually — spinach, kale, chard mix) or your preferred greens and another 1/2 c. of water.
      • Replace lid, raise temperature slightly and cook.
      • The greens should be completely wilted and the zucchini tender after 3 – 4 minutes.
      • Place all in a blender with a 1/2 t. salt and 2 additional cups of broth or water.
      • Process on high until the soup is completely purified.
  • Borscht (Meal Planner Pro)

TIPS:

    • Variations: use rutabaga and turnips instead of parsnips.
    • Omit green cabbage.
    • Substitute “Pacific” mushroom broth for chicken / turkey broth.
    • I love a dollop of coconut cream on top with lots of “fresh” chopped dill!
    • Use additive-free coconut cream (“Native Forest” / no-guar, “Golden Star,” “Thrive Market,” “Natural Value,” etc.)
    • Use fresh dill vs dried dill!
      https://mealplannerpro.com/member-recipes/The-best-borscht-AIP-Vegan-750555
  • Roasted Jerusalem Artichoke, Parsnip Soup (Joanna Frankham)
  • Avocado Soup (A Clean Plate)

TIPS:

    • Substitute jackfruit for chicken (duh!).
    • Jackfruit cooking instructions: rinse a can of jackfruit (in brine, not sugar water) thoroughly. Simmer for 30 minutes in “Pacific” mushroom broth (just covering the jackfruit), some mushroom seasoning, and sea salt — to infuse the jackfruit with flavor and remove the brine flavor. Add to soup. Other Jackfruit cooking methods are listed under the: Enchilada Soup!
    • http://www.acleanplate.com/avocado-soup/
  • Cheesy Zucchini Soup (Healing Auto Immune)

TIPS:

  • French Onion Soup (Wendi’s AIP Kitchen)

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  • (Cold) Cooling Cream of Cucumber Soup (Joanna Frankham)

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  • White Sweet Potato and Leek Soup (Wendi’s AIP Kitchen)

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  • Healing Green Broth (Fresh Tart)

TIPS:
http://freshtart.com/blog/10-minute-spring-soup-for-delicious-healing-paleo-aip-bone-broth/30511543

  • Pozole Verde (Auto Immune Wellness)

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  • Curry Dumpling Soup (Cook 2 Nourish)

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  • Watercress and Apple Soup (Joanna Frankham)

TIPS:

    • Substitute avocado, olive, or coconut oil for duck fat (duh!).
    • Substitute “Pacific” mushroom broth for chicken broth.
  • Mushroom Broccoli Soup (Taste of Home)

TIPS:

  • Maple Roasted Parsnip Celeriac Soup (Wallflower Kitchen)

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  • Healing Green Soup (Auto Immune Wellness)

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  • Plantain Soup (Food)

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  • Homemade Veggie Broth Bouillon Paste (The Healing Gourmet)

TIPS:

    • Use 1-2 tsp of this paste to 1 cup water! The salt also keeps it from freezing solid, so keep it in a jar in the freezer and just scoop out what you need.
    • Just purée the fresh, raw veggies into a paste – adding the salt at the very end (because it brings out the liquid from the veggies)
      • Veg Broth Base (Yield 3 cups base)
            • Use 1-2 tsp per cup water depending on recipe and taste.
            • 4 oz fresh fennel (1 cup chopped)
            • 4 oz carrot (1 cup chopped)
            • 4 oz celery (1 cup chopped)
            • 3 oz onion (1/2 cup chopped)
            • 3 oz leeks (1 1/2 cup chopped)
            • 2 garlic cloves
            • 1 oz fresh parsley (about 1/2 bunch including the tender stems)
            • 2.5 oz salt (1/4 cup coarse grain)
  • Cream of Mushroom Soup (Grass Fed Salsa)

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