* All Organic If Possible
Vegetables ~
- Eat a Wide Variety of Veggies and Colors of Veggies to get all of your nutrients.
- On Vegan AIP — you need to eat anywhere from 12-16 cups of vegetables a day.
- A good way to get in all your veggies and to eat more nutritionally dense meals is to:
- Include smoothies in your meal plan
- Saute Veggies (to shrink them down)
- Include some “Raw Meals” for more nutritional value
Cruciferous Veggies:
- Are known for boosting the immune system and different healing processes in the body.
- Many contain high amounts of vitamin K and calcium (preventing blood clotting, improving bones, and making tissues a lot healthier).
- Vitamin K and potassium in Cole crops are also known for lowering blood pressure and overall body inflammation.
- Cruciferous veggies are high in antioxidants. They are also known for their detoxifying ability, helping avoid different types of cancer like breast, prostate, lung, color, and others. (https://treillageonline.com/cruciferous-vegetables-list/)
Arugula, Bok Choy, Broccoli, Broccolini, Brussels Sprout,
Cabbage, Collard Greens, Daikon, Kale, Kohlrabi, Napa Cabbage, Mustard Greens, Radishes, Rutabaga, Turnip,
Watercress
Leafy Greens:
Arugula, Beet Greens, Bok Choy, Broccoli Rabe, Butter Lettuce, Carrot Tops, Chicory, Collard Greens, Chard, Cress, Dandelion Greens, Endive, Iceberg Lettuce, Kale, Lamb’s Lettuce, Lettuce, Mizuna, Mustard Greens, Napa Cabbage, Radicchio, Romaine, Sorrel, Spinach, Summer Purslane, Swiss Chard, Tatsoi, Turnip Greens, Watercress, Winter Purslane
Other Veggies:
Artichoke, Asparagus, Beets, Capers, Celery, Chives, Cucumber, Fennel, Garlic, Garlic Scapes, Green Onions, Leek, Nopal, Onion, Ramps, Rhubarb (stems only), Shallots, Scallions, Squash Blossoms, Wild Leeks
Root Vegetables and Tubers:
Arrowroot, Bamboo Shoots, Beets, Burdock, Carrots, Cassava, Celeriac, Daikon, Ginger, Horseradish, Jerusalem Artichokes, Jicama, Kohlrabi, Lotus Root, Malanga, Ñame Root, Parsnip, Radish, Rutabaga, Sweet Potato (any color), Tapioca, Taro, Tigernuts, Turnips, Wasabi, Water Chestnuts, Yacon, Yams, Yucca/Cassava
Squashes:
Acorn Squash, Butternut Squash, Pumpkin, Spaghetti Squash, Squash, Summer Squash, Zucchini
Mushrooms:
Button, Chanterelle, Cremini, Morel, Oyster, Porcini, Portobello, Shiitake, Truffle, White Button
Sea Vegetables:
Agar, Arame, Dulse, Hijiki, Kelp, Kombu, Nori, Wakame
Harvested from an unpolluted area if possible.
- Caution: If you Hashimoto’s— high iodine sea vegetables can potentially make your condition worse
Sweeteners ~
Coconut Sugar, Coconut Syrup, Date Sugar, Maple Sugar, Maple Syrup, and Molasses
- Trace amounts of cane sugar are ok in kombucha
- Sweeteners are meant to be used in moderation
Herbs ~
Basil, Bay Leaves, Chamomile, Chives, Cilantro, Dill, Lavender, Lemongrass, Marjoram, Mint, Parsley, Peppermint, Rosemary
Sage, Spearmint, Tarragon
Spices ~
Asafetida (without additives), Basil Leaf, Bay Leaf, Chamomile, Chervil, Chives, Cilantro (Coriander leaf), Cinnamon, Cloves, Curry Leaf, Dill Weed, Fennel Leaf, Fenugreek Leaf, Garlic, Ginger, Galangal, Horseradish root & Powder, Kaffir Lime Leaf, Lavender, Lemongrass, Mace, Marjoram Leaf, Onion Powder, Oregano Leaf, Parsley, Peppermint, Rosemary, Saffron, Sage, Sea Salt, Savory Leaf, Spearmint, Tarragon, Thyme, Truffles, Turmeric, Vanilla, Wasabi (additive-free)
Indian Spices ~
- Found at your local Indian Grocery Store.
Aamchur (Dried Mango Powder) / sour, Asafoetida, Dried Ginger Powder, Dried Rose Petals, Fresh or Dried Curry Leaves / very unique flavor (they can be frozen), Fresh or Dried Fenugreek leaves, Ginger / Garlic Paste, Kala Namak (Black Salt) / Eggy, Smoky Flavor, (Malabar) Black Tamarind (Kudampuli) / smoky, sour — excellent for bbq sauces, Regular Tamarindo Paste / sour
Flours ~
Arrowroot Starch/Powder, Cassava Flour, Coconut Flour, Cricket Flour, Green Banana Flour, Plantain Flour, Pumpkin Flour, Sweet Potato Flour, Tapioca Starch, Tigernut Flour, Water Chestnut Flour
Fruits ~
Berries:
Acai, Bilberries, Blackberries, Blueberries, Cherries, Cranberries, Currants, Elderberries, Gooseberries, Grapes, Huckleberries, Lingonberries, Marionberry, Mulberries, Muscadine, Oregon Grapes, Raspberries, Salmonberries, Sea Buckthorn, Strawberries
Other Fruits and Melons:
Acerola, Apple, Apricot, Avocado, Banana, Bitter melon, Blood Oranges, Buddha’s Hand, Cantaloupe, Chayote, Cherimoya, Clementines, Coconut, Cucumber, Dates, Dragonfruit, Durian, Fig, Grape, Grapefruit, Guava, Honeydew, Horned Melon, Jackfruit, Kaffir Lime, Key Lime, Kiwi, Kumquat, Lemon, Lime, Loquat, Lychee, Mandarin Oranges, Mango, Mangosteen, Melon Pear, Meyer Lemons, Okra, Olives, Orangelo, Orange, Nectarines, Papaya, Passionfruit, PawPaw, Peach, Pear, Persian Melon, Persimmon, Pineapple, Plantains, Plums, Pomegranate, Pomelo, Quince, Rambutan, Rosehip, Star fruit, Tamarind, Tangelo, Tangerine, Vanilla, Watermelon, Winter Melon, Yuzu
Fats ~
Avocado Oil, Coconut Oil, Leaf Lard, Olive Oil, Palm Oil, Palm Shortening, Red Palm Oil
Fermented Foods ~
Sauerkraut, Fermented Vegetables (carrot, beet, etc.), Kombucha
REFERENCES: Vegan-Health-aip.weebly.com; ThrivingonPaleo.com;
AIP Indian Fusion / Indira Pulliadath, MS, NTP
