No-Brassica Cole Slaw – AIP, Paleo, Whole 30, Keto

Ah, brassica intolerance.  This little food intolerance is something I discovered during my AIP SIBO-destroying adventure (an adventure which sounds a heckuvabunch more fun than it really is if you don’t know what all those letters stand for!)

AIP is the Autoimmune Protocol, an autoimmune diet with an elimination period designed to help you decipher which foods are causing you inflammatory and autoimmune responses.  SIBO stands for Small Intenstinal Bacterial Overgrowth.  Here is a link to a list of symptoms and how to help clear up the SIBO from Eileen Laird of Phoenix Helix.

no-brassica zucchini cole slaw

Cruciferous veggies such as brussels sprouts, cabbages, kale, turnips and broccoli, to name a few, have an amazing array of health benefits that one day I hope to return to enjoying.  Currently though I am having issues (mild thyroid problems as well as severe digestive disturbances) with the goitrogenic bunch and am unsure if I will be able to reintroduce them anytime soon. Which stinks. Because they are such a tasty and nutrient-dense collection of flora!

With that being said, I am sure there are others out there that have the same issues with the brassica bunch.  Hunni definitely had digestive issues with broccoli after we hadn’t had it for a while, and he doesn’t suffer from severe food intolerance as I do!  He now avoids goitrogens as well due to the reaction he had.

no-brassica zucchhini cole slaw

Due to the intolerance, I’ve had to find substitutions for the things I usually prepare with cruciferous veggies.  No more luscious kale in my green smoothies, but instead spinach.  No more cauliflower mash, so instead I use carrots.  And no more shredded cabbage for cole slaw, but instead…wait…what do you use instead of cabbage for slaw!?? Hmmmm….

no-brassica zucchhini cole slaw

I tried zucchini. And it worked! It shreds easily in a food processor or with a grater.  It holds up well to dressing, and pairs nicely with shredded carrots, and pretty much any other raw veggie you wanna throw into the mix.

no-brassica zucchini cole slaw

Plus, while you’ve already got out your food processor or grater, you can shred extra zucchini for your next meal. Fresh AIP convenience food (not easy to come by)! Extra zuke shreds = pasta substitute for a nightshade-free marinara sauce, chicken zoodle soup, or zucchini fried “rice.” (BTW, all of those recipes are coming to the blog in the near future!)

To make the slaw, you just mix your dressing ingredients (No-Mess No-Egg Mayo or coconut milk yogurt *recipe coming soon*, lemon juice, ACV, Himalayan salt, and optional raw honey) in a medium mixing bowl.

Then you shred and chop your veggies, add to the dressing and toss well to coat. Presto, cole slaw!  This pairs very well with my AIP, Paleo, Whole 30 and Keto-friendly Crispy Fried Fish.

crispy fried fish filet aip paleo keto crispy fried fish filet aip paleo keto

Check out this recipe, and other delicious AIP recipes at Phoenix Helix's Recipe Roundtable!
Check out this recipe, and other delicious AIP recipes at Phoenix Helix’s Recipe Roundtable!

No-Brassica Zucchini Cole Slaw
Serves 3
A cole slaw recipe free of brassica and cruciferous veggies, that uses zucchini instead of cabbage. A wonderful substitute for goitrogen intolerance.
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. DRESSING
  2. 1/4 cup No-Mess No-Egg Mayo -or- Homemade coconut yogurt -or- 1/4 cup Coconut cream
  3. 1 Tb lemon juice
  4. 1 Tb ACV
  5. 1 Tb raw honey, optional (Whole 30: Omit. Keto: Use preferrred sweetener to taste if desired)
  6. Himalayan salt to taste
  7. VEGGIES
  8. 1 large or 2 small Zucchini
  9. 1 large Summer squash
  10. 1 large Carrot
  11. 1 small Golden beet or 1 small cucumber (or both if you like, just increase dressing accordingly)
  12. 2 large Green onions
  13. 2 Tb Cilantro
Instructions
  1. In a medium mixing bowl, mix dressing ingredients well. Set aside.
  2. If using a food processor to shred your veggies, peel if desired, then slice them into a size that will fit down your processor chute.
  3. Using the grating blade for your processor, or using a handheld grater, shred zucchini, squash, carrot, and golden beet and/or cucumber. Empty contents as needed into bowl with dressing.
  4. Slice green onions thinly and diagonally. Roughly chop your cilantro.
  5. Add shredded veggies, onions and cilantro to dressing. Toss well to coat.
Notes
  1. Please note that using cucumber will make the recipe more wet and not keep as long.
The Unskilled Cavewoman http://www.theunskilledcavewoman.com/
Photo credits:
atom bomb – Gerd Altmann
kale varieties – Jacky Delville
zucchini with blossoms – jhusemannde

Crispy Fried Fish – AIP, Paleo, Whole 30, Keto

In my 20’s I sure loved a trip to the local pub, where I would enjoy a Guinness or Murphy stout paired with a hot crispy plate of freshly fried fish and chips. Beer battered food with beer. That’s how I rolled.
Nowadays, there’s not so much rolling around in beer-slathered-nibbles happening anymore…but rather in veggies and coconut flour and and healthy fats.

Which I think is sexier anyway.

crispy fried fish filet aip paleo keto Continue reading “Crispy Fried Fish – AIP, Paleo, Whole 30, Keto”

AIP Plantain Recipe Roundup

Breads, crackers, chips, desserts, batters…what do all of these culinary treats have in common?  

A) They can all be made Autoimmune Protocol-friendly. (Yayyyy!)

B) They can all be prepared using one of my favorite starchy Paleo-approved ingredients: PLANTAIN.

plantain 1

After treating myself for leaky gut and SIBO using the AIP, including a low-FODMAP modification for a short stint, I quickly became fond of the banana-lookin’ starch/fruit/vegetable thingiemadooby.   Continue reading “AIP Plantain Recipe Roundup”

DIY Pastured Liver Pills – Organ Meat Recipe for the Squeamish

“Eat your liver!” are words that were never muttered by my mother.

 Respectfully, “Its time for me to have some liver!” are words that I never thought I would be saying. But here I am, in my 30’s, trying to choke down ENJOY all of these nutrient-dense organ meats for the sake of reversing my debilitating health issues.  Annnnd I haven’t been doing so hotly at it. Continue reading “DIY Pastured Liver Pills – Organ Meat Recipe for the Squeamish”

Celery Root Mash – AIP, Paleo, Low-FODMAP

Who needs potatoes when you’ve got CELERIAC?  That sounds kind of like “Celiac” doesn’t it?  Hmmm…maybe we should just call it Celery Root from here on out… Continue reading “Celery Root Mash – AIP, Paleo, Low-FODMAP”

Beefy Cheesy Nachos – AIP, Paleo, Whole 30

Alright.  Let’s talk Zucchini Cheese.  What IS it?  Well, its this pretty-awesome cheese-like substance that is made of vegetables, seasonings and gelatin!  Some recipes have carrots added to them, some use cauliflower, and some I’ve seen use just zucchini as the base.  That’s what we’re doing today with our zucchini cheese.

When chilled and sliced, it can come pretty close in flavor and texture to Continue reading “Beefy Cheesy Nachos – AIP, Paleo, Whole 30”

Perfectly Seared Scallops – AIP, Paleo, Low-FODMAP

I’d be willing bet that (if you’re anything like me) at some point in time you’ve cooked up some soggy, rubbery scallops.  Don’t feel badly!  The opaque, fat gems of the sea are temperamental culinary creatures to tackle …notorious for being as easy to cook AND mess up as are scrambled eggs.  With quality scallops costing an average of $15-40/lb, “chewy-tire” just isn’t the texture we’re going for, folks. Blargh.

I’m here to help.  Let’s do this, shall we? Continue reading “Perfectly Seared Scallops – AIP, Paleo, Low-FODMAP”

Chicken & Dumpling Bake – AIP, Paleo, Low-FODMAP option

Cozy food.  The kind that makes you want to snuggle with a bowl of it under blankets and enjoy every bite.  The kind that gives you that warm and fuzzy feeling. Continue reading “Chicken & Dumpling Bake – AIP, Paleo, Low-FODMAP option”

Steak & Mash with Leek Crisps – AIP, Paleo, Whole 30

As of late I have been experimenting with veggie substitutions in dishes that usually require tubers.  I’m a huge fan of sweet potatoes of all colors, but they aren’t a fan of me! *boo*hoo*  

So the typical paleo swap-out of white-to-sweet potato hasn’t been serving this household well lately.  BUT!  That’s ok!  Because I love to experiment with unexpected ingredients that make tasty recipe substitutions.  Continue reading “Steak & Mash with Leek Crisps – AIP, Paleo, Whole 30”

No-Fuss Sweet Potato & Apple Sausages – AIP, Paleo, Whole 30

A show of hands for all who have time/energy/patience to make a nutrient-dense breakfast from scratch every morning?

*anyone?*anyone?*

We all need something quick for breakfast whether we work 9-5, 5-9, are stay-at-home-parents, or are disabled/work from home.  When the alarm clock goes off (or…the glow of the sunshine gently wakes us up and the birds and ocean waves are serenading us through our open window to open our eyes *Oh, hey, there…um, I’m daydreaming again.*) the tum-tum is usually ready for some vittles. And its ready for them vittles NOW.  Continue reading “No-Fuss Sweet Potato & Apple Sausages – AIP, Paleo, Whole 30”