Healing diet holiday recipes (AIP, PALEO, SCD, GAPS)

Summary:  Most everyone wonders what are the ingredients that make up healing diet holiday recipes and that create nutrient dense, anti-inflammatory, low toxin great tasting traditional food that even folks not on any dietary restrictions will enjoy.  Seems impossible, but it is absolutely possible.  I do it all of the time; guests are amazed and hosts welcome such!  

I’m sharing four of my family’s and guests favorite holiday recipes (and my Pinterest Holiday board shares more) for our Butternut Squash Soup opener and incredible Whole Beef Tenderloin recipe which literally melts in your mouth and is great topped with  Alton Brown’s Horseradish Cream Sauce or our fav Mushroom Sauce. The Horseradish Cream Sauce uses SCD 24 hour dripped yogurt (or Greek yogurt), and it is also a great salad dressing!  We’ve tested lots of recipes but these stand the test of time and remain our holiday tradition first course and main entree.   It is interesting that long before I even knew what a healing diet truly was, the soup, tenderoin, and mushroom sauce recipes are coincidentally also autoimmune-protocol (AIP) compliant as well as PALEO, SCD, AND GAPS compliant.  The Horseradish Cream Sauce is PALEO, SCD, AND GAPS compliant, but not AIP compliant due to the dairy.  AIP is explained further below, but suffice it to say AIP is perhaps the most challenging of the healing diets due to the vast amount of foods eliminated, albeit this is temporary.  I bet some of your own family favorites are AIP compliant!

I’m also sharing an incredible roundup of AIP blogger all time favorite and most popular holiday recipes Check out the AIP ingredients listed  below for several of those recipes for clues as to what are less gut irritating recipe ingredients and to learn more about this healing diet. 

Happy holidays everyone!

For easy “How-to” instructions for making calcium rich nutrient dense bone broth for use in recipes…

scroll down to the light-bulb in this post.  Without added vegetables, it won’t be calcium rich.  Also in that post, read calcium thoughts by Dr. Colin E. Champ, M.D., a board-certified radiation oncologist and assistant professor at the University of Pittsburgh Cancer Institute and University of Pittsburgh Medical Center,  a passionate researcher of cancer treatment as well as the role and effect diet and nutrition may have in cancer care.

AIP is arguably one of the strictest of the healing diet protocols.

AIP is used to induce remission in autoimmune diseases eliminating most all gut irritants.   An AIP compliant recipe eliminates grains, beans, dairy, eggs, nuts, seeds (this includes spices such as nutmeg, fennel, coriander, cumin, dill, and poppy and sesame seed — cautious use is recommended for pepper, vanilla bean, cardamom, juniper, and allspice), and nightshades (these are potatoes, tomatoes, peppers, and spices such as cayenne, chili powder, chili pepper flakes, curry, paprika and red pepper)!  Don’t panic here… AIP is successfully used by many and although it is not a forever dietyou are never meant to return to the Standard American Diet.  Following gut healing AIP, you reintroduce foods; most can successfully reintroduce  nuts, seeds, dairy, eggs, rice, buckwheat, and quinoa (properly prepared in most cases).

Butternut Squash Soup Recipe (AIP, PALEO, SCD, GAPS)

My Butternut Squash Soup Recipe has evolved over the years and is a combination of the best of many recipes including Epicurous. Usually for the holidays we serve this plain; you can add ingredients (lentils or berries) for a complete meal after the holiday blitz.  Another insider tip:  This soup stays frozen for all day travel replacing ice packs nicely and moving through TSA without incident!

BUTTERNUT SQUASH SOUP

Butternut Squash Soup (AIP, PALEO, SCD, GAPS)
 
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This is by far, a delicious alternative way to eloquently serve squash at the holidays, or anytime for that matter. This is also a favorite low calorie comfort soup. It is easy to make and 1-1/2 cups provides a blast of vitamin C and beta carotene for radiant skin and clear eyesight. Make this ahead in bulk and freeze!
Author:
Recipe type:: Soup
Complies with diets:: PALEO, SCD, GAPS, AIP
Serves: 4-32 oz containers
Ingredients
  • 2 Tbsp unrefined coconut oil, divided (Costco Organic or Nutiva Organic works)
  • 3 pounds butternut squash (about 1 large and 1 medium squash), peel and cube
  • 2 large leeks, use white and very light green parts only, trim and chop
  • 1 1/3 cups chopped celery, about 3 large stalks
  • 2 large carrots, peel and chop
  • 1 tsp fresh grated ginger
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg (omit for AIP)
  • 9 cups bone broth
  • 1 1/3 cups Tropicana 100% Pure Premium Orange Juice (SCD legal) or 1/3 cup OJ with 1 cored and chopped apple.
  • sea salt and pepper, to taste (cautious on pepper for AIP)
Instructions
  1. Preheat convection oven to 375F, 400F for conventional oven.
  2. Toss coconut oil dollops on squash. Place in the oven for a few minutes to melt the coconut oil and re-toss.
  3. Roast squash 30 minutes flipping half way, till tender and slightly caramelized.
  4. In the meantime, melt remaining coconut oil in a large stockpot. Add the leeks, celery, carrots and ginger; saute 5 minutes adding more coconut oil to prevent scorching.
  5. Add cinnamon and nutmeg; saute 2 minutes. Be careful not to burn the spices.
  6. Add the roasted squash; saute 2 minutes.
  7. Add bone broth and orange juice; simmer ~20 minutes, until all the vegetables are fork tender. Add sea salt and pepper, to taste.
  8. Cool; immersion blend soup; add additional bone broth, water, or OJ for preferred texture.
  9. Store in refrigerator. Can also freeze.

 

Whole Beef Tenderloin (AIP, PALEO, SCD, GAPS) — at every Christmas meal for as long as I can recall:
Image of Whole Beef Tenderloin
Source: biomeonboardawareness.ccom

Whole Beef Tenderloin for the Holidays (AIP, PALEO, SCD, GAPS)

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes

Yield: 8 to 10 servings

Whole Beef Tenderloin for the Holidays  (AIP, PALEO, SCD, GAPS)

Whole Beef Tenderloin is perfect for the holidays and is melt in your mouth tender. Prep this beef tenderloin ahead of time and enjoy time with your guests. Then with minimal effort, roast for about one hour. Do not skimp on tenderloin size as nothing much is ever left over from our 6 pound tenderloin! This tenderloin is AIP, PALEO, SCD, GAPS compliant. We serve this with "Horseradish Cream Sauce" and our fav "Mushroom Sauce", both of which can be found on my Pinterest Holiday board. or below in the "Notes" section. The Horseradish Cream Sauce is also incredible on salad greens. Sadly it is not AIP compliant though it is PALEO,SCD, GAPS. Happy Holidays!

Ingredients

    Seasoning Rub
  • 2 tsp fresh thyme
  • 1 Tbsp fresh rosemary
  • 3 large garlic cloves, finely chopped (~2 tsp)
  • 1 tsp sea salt
  • pepper, to taste (be cautious or omit for AIP)
    4 pound center-cut beef tenderloin tied by your butcher
    2 Tbsp unrefined coconut oil (Costco Organic or Nutiva Organic works)

Instructions

  1. Two to six hours before roasting, rinse tenderloin and pat dry.
  2. Apply rub to beef; cover and refrigerate.
  3. Remove the seasoned tenderloin from the refrigerator 30 minutes before roasting to allow it to come to room temperature.
  4. Preheat the convection oven to 350F using the "convection roast" setting or use 375F if your oven is not a convection oven.
  5. In a large cast-iron skillet, heat the coconut oil over medium high heat. Add the meat and brown on all sides, ~4 to 5 minutes per side. If your skillet is not large enough, cut the tenderloin in half to fit.
  6. Place tenderloin on a roasting rack in a shallow pan. Fold ends under to be the same thickness.
  7. Roast for about 1 hour or to internal temperature of 140F. At this internal temperature, this roast will still have a lot of pink but use 120F for rare, or for no pink use 145 to 150F.
  8. Remove roast from the oven and loosely tent; rest roast for at least 20 minutes and then carve. The temperature of the roast will rise about 5 degrees while resting.
  9. Serve immediately and optionally with a dollop of Horseradish Cream Sauce (see the Notes section for recipe instructions).

Notes

Watch the internal temperature of the tenderloin closely. We typically roast a 6 pound tenderloin that is 12 inches long and 6 to 7 inches in diameter. In a 350F convection oven, it takes 1 hour and 15 minutes to reach 140F at the thickest area. Some blood still oozes out of one area. Thinner areas however have reached 150F. We remove it from the oven and loosely tent for 30 minutes. This roast finishes perfect: medium at both ends with some pink in the center, and it melts in your mouth!

If you roast to 160F internal temperature, there will be no pink interior meat. For smaller roasts, if you roast to 145F internal temperature, upon resting the meat transitions perfectly from medium at both ends to medium rare (some pink) in the center.

Alton Brown Horseradish Cream Sauce (not AIP but is SCD, GAPS and PALEO): Whisk together until smooth and creamy: 1 cup of SCD 24 hour dripped yogurt (or Greek yogurt), 1/4 cup grated fresh horseradish, 1 Tbsp Dijon mustard (see my Pinterest Condiment board for SCD recipe), 1 tsp white wine vinegar, 1/2 tsp sea salt, 1/4 tsp freshly ground black pepper, and a dash of cayenne. Refrigerate this sauce for at least 4 hours, but preferably overnight to allow flavors to meld. Sauce can be stored in the refrigerator in an airtight container for 2 to 3 weeks. This sauce is fantastic drizzled over salad greens as well. The recipe yields ~ 1-1/4 cups. Tip when working with horseradish: Put a plastic bag over your hand or wear gloves so your fingers are not hot with horseradish due to the grating. Freeze unused fresh horseradish.

Mushroom Sauce. 1 lb. sliced mushrooms, 2 med onions, 1 tsp minced garlic, 1/3 c white wine or white wine vinegar, 14 oz beef or chicken broth, salt & pepper to taste. Instructions: Saute mushroom, onions & garlic till tender; add add’l oil as necessary. Stir in wine; boil 1 min. Add broth, salt and pepper. Boil 6min or till sauce is reduced to half.

http://biomeonboardawareness.com/healing-diet-holiday-recipes-aip-paleo-scd-gaps/

MANY MORE AIP Healing diet holiday recipes

Actually, there are a wealth of AIP compliant recipes online from amazing bloggers.  This download, “Holidays on the Autoimmune Protocol, a recipe guide by the AIP blogging community” gathers together over 80 AIP compliant holiday recipes by the top AIP bloggers. The free pdf link is here.  The document is interactive meaning you’ll need to click on the links to go to the recipe page on the original author’s website.

This is the list of incredible bloggers that came together to make this guide happen.  Sincerely, thank you for your generous spirit and share of talent!

Here’s just a few of the AIP recipes and their ingredients to give you a flavor for the ingredients contained in nutrient dense, anti-inflammatory, low toxin great tasting traditional holiday AIP compliant recipes:

AIP Hummus by Alaena — Grazed and Enthused:

  • 3 cups peeled and cubed Japanese yam
  • 4 large cloves of garlic, crushed
  • 2 Tbsp lemon juice
  • ¼ cup olive oil
  • 2 Tbsp palm shortening
  • ¼ tsp sea salt

AIP Roasted Squash Soup with Thyme by Kate — Healing Family Eats:

  • 1 x 1.5kg blue hubbard squash (or butternut), cut into medium chunks
  • 1 large leek, sliced into large chunks
  • 1 med onion, quartered
  • 3 Tbsp unrefined coconut oil, divided (Costco Organic or Nutiva Organic works)
  • 2 stalks celery, chopped
  • 1 rounded tbsp fresh thyme leaves
  • 4 cups chicken bone broth
  • 1 tsp sea salt

AIP Plantain Focaccia by Mary – Simple and Merry:

4 cups peeled and cubed GREEN plantain pieces (3 or 4 green plantains)
1-3 cloves garlic
1/3 cup extra virgin olive oil
1/3 to 1 cup water
1 tsp sea salt

Apple-Cranberry Holiday Stuffing by Mickey — Autoimmune Paleo

  • 1 sweet potato, cut into 1″ squares
  • 1 cup fresh cranberries, cut into halves
  • ¾ cup bone broth
  • 4 slices pastured bacon
  • ½ onion, chopped
  • 4 stalks celery, chopped
  • 4 cloves garlic, minced
  • 2 Tbsp rosemary, minced
  • 1 Tbsp solid cooking fat (pastured butter or coconut oil works)
  • 2 cups mushrooms, sliced thinly
  • 1½ heads of cauliflower, finely shred in a food processor until it forms “rice” sized granules
  • 1 green apple, cut into 1″ squares
  • ¼ tsp cinnamon
  • ½ tsp sea salt

Sautéed Collard Greens and Apples by Samantha — Sweet Potatoes and Social Change

  • 1 small onion
  • 1 apple
  • 2 cloves of garlic
  • 2 Tbsp of bacon Fat or solid animal fat
  • 2-3 Cups of Chopped Collard Greens
  • 2 Tbsp of apple cider vinegar
  • 1/2 tsp of sea salt

Maple-Cranberry Brussels Sprouts by Mickey — Autoimmune Paleo

  • 2 lbs brussels sprouts, ends removed and halved
  • 2 Tbsp solid cooking fat (Bacon grease is particularly yummy here, but you could use coconut oil, tallow, lard, or duck fat)
  • 1 cup fresh cranberries, halved
  • ½ Tbsp maple syrup (optional)
  • ½ tsp sea salt
  • ¼ tsp lemon zest
  • Squeeze of lemon juice

Slow-Roasted Prime Rib by Mickey — Autoimmune Paleo

  • 1 3-rib prime rib roast, bone-in but separated from the meat, and tied back up (6-7 pounds)
  • 2 tsp sea salt

And desserts… there’s 21 recipes listed, from apple pie to loads of pumpkin type; these will satisfy everyone at your table!

So there you go… just passing on a great recipe resource for your use as you plan you holidays and parties.

Happy holidays everyone!

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Last updated: June 26, 2017 at 8:22 am to clarify that four of my recipes are provided in this post (not two) and to note that Alton Brown’s Horseradish Cream Sauce —which uses SCD 24 hour dripped yogurt (or Greek yogurt) is also great as a salad dressing, and to add in our fav “Mushroom Sauce” recipe.  Both are great tenderloin toppers!

Prior Feb 18, 2017 update was for SEO Optimization.

 

 

 

2 thoughts on “Healing diet holiday recipes (AIP, PALEO, SCD, GAPS)”

  1. Mushroom Sauce

    1 lb. sliced mushrooms
    2 med onions
    1 tsp minced garlic
    1/3 c white wine or white wine vinegar
    14 oz beef or chicken broth
    salt & pepper to taste.

    Saute mushroom, onions &garlic till tender; add add’l oil as necessary. Stir in wine; boil 1 min.
    Add broth, salt and pepper. Boil 6min or till sauce is reduced to half.

  2. The BEST Horseradish Cream Sauce.
    LOVE this as topping option on this tenderloin!
    It is great even as salad dressing!

    1c dripped SCD yogurt (or Greek yogurt or sour cream)
    1/4 grated fresh horseradish (protect your fingers with plastic bag to grate this)
    1Tbsp Dijon mustard
    1tsp white wine vinegar
    1/2 tsp sea salt
    1/4 tsp freshly ground black pepper.

    Whisk all ingreds till smooth & creamy.
    Refrig at least 4hrs, best overnight to meld flavors.
    Store in fridge 2 to 3 weeks.

    Opt top w/chives or mix 2tsp chives into sauce.
    Opt: add dash cayenne.

Now I'd like to hear your thoughts... comments are always welcome!