How to Make AIP Simple in the Kitchen

“How to Make AIP Simple” is a series on my blog focused on providing practical tools and actionable information to help you easily implement the Autoimmune Protocol into your life. My goal is to get you started on AIP as quickly as possible so you get results as fast as possible. This series was inspired by the release of my new cookbook The Autoimmune Protocol Made Simple, which places its emphasis on variety, simplicity, and nutrient-density. I hope you enjoy both the book and my tips for keeping it simple!

Making AIP Simple in the Kitchen

Whether you are just starting the Autoimmune Protocol or you have been on the bandwagon for some time, these tried and true tips will help you save time and make your life in the kitchen easier!

1 – Make your kitchen a gluten-free zone.

The risk of cross-contamination is real and scrupulously scrubbing every last utensil and cutting board before every use can weaken even the heartiest of souls. Clear your kitchen, once and for all, of all things non-AIP. If this isn’t an option for you (i.e. other, non-AIP-abiding cooks use your kitchen), try to dedicate a special space in your kitchen for your food and your kitchen tools. Make sure nobody else uses them!

2 – Set up an AIP pantry with items regularly used in common AIP recipes.

I would suggest:

• two different healthy fats: extra-virgin olive oil for low temperatures and coconut oil for high temperatures
• apple cider vinegar
• coconut aminos
• spices such as Celtic sea salt, turmeric, ginger, garlic, thyme, basil, and oregano

For a complete list of AIP pantry staples, click here. For a complete list of AIP-approved herbs and spices, click here.

3 – Basic kitchen tools make food prep and cooking easier.

It’s important to have the right tools for the job. You’d never try to build a house without a hammer, so why would you attempt to take apart a chicken without the right knife?

I suggest the following:

• chopping board (wooden and/or plastic for meat and seafood)
• chef’s knife, serrated knife, paring knife
• vegetable peeler and vegetable spiralizer (to make vegetable noodles)
• non-stick skillet, pots and pans of different sizes, and a stockpot for soups
• hand-held mixer (for purees and soups)
• baking sheet and a baking dish
• containers to store food in refrigerator or freezer

Budget permitting, a slow cooker and an Instant pot are great small appliances for batch cooking! Check out my “Slow Cooker Recipe Roundup” for inspiration. Do you know about this super helpful Paleo AIP Instant Pot Cookbook? It’s incredible. My go-to recipes are the chicken curry stew and the chili!

4 – AIP cookbooks to the rescue!

Choose a couple of cookbooks you really like to get you going when inspiration is lacking. Now seems like a good time to mention my two AIP cookbooks!

• Simple French Paleo
• The Autoimmune Protocol Made Simple

5 – What’s for breakfast?

Breakfast is notoriously difficult on the Autoimmune Protocol as traditional SAD offerings such as cereals, bread, and eggs are off the menu. Here are my best tips for making breakfast simple on AIP:

• Leftovers are your best friends! I just love the convenience of warming up a meal to start off my day. No fuss and a full load of nutrients for sustained energy. Plus, if you are short on time, this will save you.
• Batch cook in advance (i.e. on the weekend) and enjoy the fruits of your labor during the week.
• Soups and stews are the healthy, nourishing, and satisfying options.
• This awesome AIP Breakfast Cookbook has tons of fabulous ideas for you to try!

6 – Keep your meals simple!

Don’t try to recreate your old favorites from before (read: lasagna, pizza, hot pockets, etc). In my experience, the process is really time-consuming. I find it best to keep my meals very simple: a source of protein and at least 2 different vegetables on my plate. For example, chicken with broccoli and a sweet potato, or a piece of fish with kale and roasted butternut squash. Meals like this might not be fancy, but you will never regret eating them, which you probably wouldn’t be able to say about that “Paleo Pizza” in the freezer section of the grocery store.

7 – Keep the baking to a minimum!

I know it’s really nice to be able to bake something delicious and comforting like this scrumptious apple crumble, and there is definitely a time and a place for yummy AIP treats, but AIP baking can be really tricky. Don’t get me wrong, it’s very satisfying to create AIP cakes, cookies, etc., but it can also be very frustrating, time-consuming, and expensive (specialty flours don’t come cheap!). My advice? Let yourself settle into AIP for a bit before embarking on baking. What’s that? What are you supposed to do if you just need a darn cookie?

I suggest:

• macaroons from Paleo Angel
• sea salt caramels and marshmallows from Sweet Apricity
• carob chip cookies from “Paleo On The Go” (enter code SQUIRREL at checkout to get $15.00 OFF your order when you follow this link)

8 – Emergency food supply

In my experience, hunger is not a good guide. It’s very easy to make a food choice that you will later regret when you’re hungry. Anyone who has gone grocery shopping on an empty stomach can tell you that!  In order to get you through those moments when hunger threatens to derail you, consider the following options:

• Get a chicken rotisserie chicken from the grocery store (this will require the reintroduction of pepper), a bag of mixed greens, and a small sweet potato that you can cook in the microwave.
• Mix an avocado with a can of tuna.
• Always have a few AIP meals from “Paleo On The Go” ready in the freezer.

Take the Plunge!

Transitioning to an AIP lifestyle can be daunting, but it’s not impossible. There are so many resources and support networks out there, including the one you’re on right now! Keeping things simple is the very best way to make large changes of any kind and changes in diet are no exception. So go ahead! Take the plunge and keep it simple!