Vegan Egg Replacer Substitute Powder - AIP-Friendly

One of the most difficult things to substitute in both an AIP and vegan diet are eggs.  They are an important part of many recipes to bind ingredients together, help them rise or thicken.  I was using chia and flax seeds for a while, before I had to cut out seeds.  Store-bought egg replacers were also no longer an option due to the cornstarch and potato starch.  I had to find something!  I found a homemade egg replacer recipe online, but it still wasn't AIP, so I decided to try to make it work with some modifications.  I'm happy to say, it's worked in making flatbread, breadsticks, pumpkin pie, and a few other items.

The ingredient list is fairly simple:

• 2 1/2 cups arrowroot starch
• 1 1/2 cups tapioca starch
• 2/3 cup homemade baking powder (store-bought contains cornstarch)
• 1/3 cup baking soda

Instructions:

1. Combine all ingredients in a bowl.  
2. Store in an airtight container with a label with the following measurement instructions:

• 1 large egg = 1/2 rounded tablespoon egg replacer and 2 tablespoons water
• 1 egg yolk = 1/2 rounded tablespoon egg replacer and 1 tablespoon water

Notes:

• I store my egg replacer in a Mason jar with a screw-on plastic lid with the instructions written on a piece of masking tape on the side.
• If you don't have a half tablespoon measuring spoon, use a rounded 1.5 teaspoons.
• This recipe works best for recipes that are not egg-heavy.  This would not work for a quiche, meringue or something along those lines!
• Make sure to put items into the oven right away when using this egg replacer.  The recipe looses its oomph if you wait too long.  
• I've also found that having a bit of lemon juice or apple cider vinegar in the recipe helps it to rise more with this egg substitute.
• This recipe replaces 45-50 eggs

Corn-Free Baking Powder - AIP-Friendly

One of the first things I was most shocked that contained corn was baking powder.  I couldn't understand why it contained corn.  Now, I ask myself that question about 10 times a day about many different things, so it's the norm, unfortunately!

After doing some Google searching, I found making your own baking powder is quite easy.  You just need three ingredients, and you'll be all set.  In fact, if you're on AIP or a paleo diet, or avoiding corn or grains, you probably already have these ingredients handy!

This homemade baking powder can be used 1:1 as you would store-bought.  This recipe will make one cup of baking soda.  If you're going to also make homemade egg replacer, I suggest at least doubling this recipe, so you'll have enough.

• 1/4 cup baking soda
• 1/2 cup cream of tartar
• 1/4 cup arrowroot starch

Directions:

1. Combine ingredients with a whisk and mix well.
2. Store in a tightly closed container (labeled, so you know what it is!) to prevent activation of the ingredients from moisture.

Vegan Squash or Pumpkin Soup - AIP-Friendly

One of my favorite soups is pumpkin or winter squash soup.  It's not only delicious, but it's very festive and great for the holidays or get-togethers with friends and family.  While on the AIP diet, I had to make some changes to the spices I use for cooking, and this recipe is no exception.  I find that this particular recipe is more tasty than previous versions I made using dairy or other alternative milks, such as almond.  As with any soup recipe, it always tastes better the next day, so I make it a day ahead of serving.

This recipe is very versatile, and you can use pumpkin, butternut or kabocha squash with equally-delicious results!  This recipe makes about 4-6 servings, depending on the size of your bowls and appetite.

INGREDIENTS

• 1 4-pound pie pumpkin, butternut or kabocha squash, or a 29 oz can of pumpkin
• 3 tablespoons avocado oil
• 1 large yellow onion, chopped
• 4 large or 6 medium garlic cloves, pressed or minced
• ½ teaspoon sea salt
• ½ teaspoon ground cinnamon
• ½ teaspoon ground mace
• ⅛ teaspoon cloves
• Freshly ground black pepper (omit on AIP)
• 4 cups vegetable stock (homemade or nightshade-free)
• ½ cup full fat coconut milk (homemade or the Natural Value brand, which has no additives)
• 1 tablespoon maple syrup

INSTRUCTIONS

1. Preheat oven to 425 degrees Fahrenheit.  Carefully halve the squash or pumpkin and scoop out the seeds.
2. Place the squash cut sides down onto the baking sheet, and add about 1/4 of water to pan. Cover with foil.  Roast for 35-40 minutes, until the flesh is easily pierced through with a fork. Set squash aside to cool slightly.  If you're using canned pumpkin puree, skip steps 1-2 and move right onto step 3.
3. Heat 3 tablespoons avocado oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine.
4. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the skin off the squash and discard. Add the cinnamon, mace, cloves and a few twists of freshly ground black pepper to the pot, followed by the squash flesh.  Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15, to give the flavors time to blend.
5. Once the squash mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. You can use an immersion blender to blend this soup in the pot, or transfer it to blender for a smoother consistency.  Working in batches, transfer the contents pan to a blender to blend and be careful not to burn yourself with the steam (don't try to do this with extremely hot soup, or your blender may explode!). 
6. Ladle soup into individual bowls and season to taste.

Curried Summer Squash Soup - AIP/Paleo-Friendly

This morning, there were a few huge summer squash in our garden.  They were perfect soup squash, and I had enough to make a double-batch!  I found an old cookbook with lots of squash recipes, and modified it to my new AIP Paleo dietary restrictions.  The recipe below is for a single batch of soup.

Curried Summer Squash Soup
Serves 4-6

• 4 Tbsp coconut oil
• 1 medium onion, thinly sliced
• 4 tsp of AIP-friendly curry spice mix
• 4 cups of veggie stock or chicken bone broth (homemade or nightshade free)
• 4 cups of summer squash (about 1.5 lbs)
• 2 tablespoons coconut butter (aka coconut cream concentrate or coconut cream)
• Himalayan salt to taste

Directions:

1. Heat oil in a skillet over medium heat.  Add the onion and saute for 10 minutes, or until golden brown.  
2. Stir in the curry spice mix and cook for one minute more.  
3. Stir in the broth, add the squash and bring to a boil.
4. Reduce heat to low and cook for 10 more minutes, until squash is soft.
5. Puree using either an immersion blender or in batches in a traditional blender.
6. Add salt to taste and enjoy!

Curried Carrot Soup - AIP/Paleo-Friendly

I had tons of carrots in my crisper drawer a few weekends ago.  I didn't want them to go bad, but I wasn't sure what to do with all these carrots.  I saw a carrot soup recipe from the Paleo Mom in my Facebook feed, so I decided to make it, with some modifications of my own.  This is my new favorite soup!

Ingredients:

• 6 cups broth (veggie stock or chicken bone broth)
• ¼ medium onion, finely chopped
• 1 lb carrots, roughly chopped
• 1 sliced baked sweet potato, skin removed
• 1 tsp fresh ginger, finely grated
• 1 tsp AIP-friendly curry spice mix (click for spice recipe)
• 2 Tbsp coconut butter (aka creamed coconut or coconut cream concentrate, depending upon the brand)
• Himalayan salt to taste

1. Bring broth to a rolling simmer over medium high heat. Add onion, carrots and sweet potato and let simmer until carrots are extremely soft, about 35-40 minutes.
2. Add ginger and curry mix and let cook another 5 minutes
3. Blend soup with an immersion blender until smooth.  You can also use a regular blender, being very careful not to explode the hot contents (I've done this before!) and pureeing in a few small batches.
4. Add coconut butter and salt and stir to combine

AIP Paleo-Safe Seedless Curry Spice Mix

One of the biggest challenges for me with the AIP (autoimmune protocol) Paleo diet is figuring out which seasonings and additives I can use to flavor recipes.  Now that most seed-based and nightshade-based spices are out, I've really had to amp up my substitutions!

Recently, I've made two vegetable soups that called for curry powder, which is a no-go with seed and nightshade ingredients.  I knew the soups would be too bland without the required seasonings, so I did some searching and found a seedless curry seasoning mix.  I decided to make enough to fill an empty spice jar, so I'd have enough for future recipes.

AIP Paleo-Safe Curry

In a medium bowl, combine the following:

2 Tbsp Granulated Garlic
2 Tbsp Granulated Onion
2 Tbsp Turmeric
1 Tbsp and 1 tsp dried Basil
1 Tbsp and 1 tsp dried Dill Weed
1 Tbsp and 1 tsp Cinnamon
2 tsp black pepper (only if you've confirmed it's safe for you)
2 tsp powdered Ginger
1 tsp ground Cloves

Mix together and pour into storage container.  I used a funnel to prevent everything from spilling all over the place.  I keep empty glass spice bottles on-hand to store my own spice mixes.  Just make sure to label the bottles, so you know what's what!  Use this in place of any recipe that calls for curry powder.  Enjoy!

Cauliflower Rice Pumpkin Risotto - AIP/Paleo-Friendly

Before I moved into the Autoimmune Protocol (AIP) Paleo diet, I used to eat a lot of rice.  At least a 1-2 days per week, I'd have rice with a stir fry, as a risotto, in soups, or mixed with vegetables.

Now that I'm completely grain-free, it requires a bit more experimentation and creativeness.  I heard about making "rice" out of cauliflower, and using that as a replacement to make modified rice dishes.  I finally gave it a whirl last weekend.

Inspired by my new cauliflower rice, I tried to find a risotto recipe that could work with AIP ingredients. I found a few cauliflower risotto dishes, but many had forbidden ingredients.  I decided to experiment with a new twist on a pumpkin risotto recipe:

Cauliflower Rice Pumpkin Risotto

• 1 Tbsp coconut oil
• 1 medium onion, diced
• 1 head of cauliflower, riced in a food processor
• 1/2 cup stock (veggie stock or bone stock)
• 2 tsp ume plum vinegar
• 2 tsp garlic powder
• 1 tsp ground mace
• 1/2 tsp black pepper (omit for AIP diet)
• Himalayan salt to taste 
• 1 3/4 cup pumpkin puree (you could also use butternut squash puree)
• 2/3 cup coconut milk (I recommend the Natural Value brand, as it does not have any additives)

Directions:

1. Roughly chop one head of cauliflower and pulse in a food process until rice-sized.  This will probably require two batches in a large food processor.  Don't over process the cauliflower.  There will be a few larger-sized pieces remaining.
2. Cook the onion in the coconut oil in a large pan until soft and translucent.
3. Add the cauliflower, stock, vinegar, garlic, pepper, salt and mace to the pan and simmer for 10 minutes, until most of liquid is cooked off.
4. Add the pumpkin puree and coconut milk and simmer for 5 more minutes, until it is thickened.
5. Serve and enjoy!