Holiday gatherings typically center around food, and if you’re on the AIP diet, then navigating your food choices can sometimes be difficult. That’s why we want to share some of our best tips for maintaining your autoimmune protocol during the holiday season, as well as several Thanksgiving AIP recipes!
Tips For Navigating The Holidays On An AIP Diet
Make protein your top priority.
One of the best ways you can maintain your AIP diet during the holiday season starts before the time of gatherings begins! Focusing your meals around protein before the holidays will help stabilize your blood sugar and cravings. You’ll be better equipped to stay on track during the holiday gatherings too if you focus on hitting your daily protein goals.
Focus on the foods you can have.
It’s tempting to see all of the great-looking dishes and treats, but rather than thinking about all the foods you can’t have, focus on what you can eat instead. This simple shift in your mindset will help you not only steer clear of triggering foods but also help you savor and enjoy the food on your plate.
Bring a dish to share.
Speaking of enjoying the foods you can have, bring your favorite AIP-friendly dish to share at holiday functions! You’ll be happy knowing there will be options for you and help take some of the uncertainty away.
Create boundaries and ask people to respect them.
It’s perfectly fine to say “No thank you” or “I’m not eating/drinking that right now.” Politely declining and moving the conversation away from food can help establish boundaries with those around you, and people should respect those boundaries.
Remember your “why.”
Another important thing to remember while on an AIP diet during the holidays is your “why.” You’re following a specific autoimmune protocol nutrition plan for a reason, and sticking with it is the best way to get long-lasting results and improve your health.
Thanksgiving AIP Meal Plan
To help you enjoy the holiday season, we want to share an entire set of recipes so that you can make a full Thanksgiving meal while also following the autoimmune protocol diet. Below are the ingredient lists and directions for each of these delicious AIP recipes:
- Dry Brine Roast Turkey & Gravy
- Mashed No-tatoes (aka Rutabaga and Cauliflower Mash)
- Grain-Free Stuffing
- Green Beans with Coconut Yogurt Herb Dressing and Fried Onions
- Grain-Free Rolls
For recipes that call for extra virgin olive oil, we highly recommend Una Vida EVOO. This olive oil brand is superior because it’s produced in Southern Spain in the deserts of Andalusia where sunlight dominates and the intense conditions are perfect for shaping olives. This olive oil is considered a “functional food” and supplement, as it’s one of the most powerful natural stimulators of T-cell function. The regulation of immune regulatory cells is crucial for managing autoimmune conditions, so EVOO is the best option when cooking AIP recipes.
Dry Brine Roast Turkey
Dry Brine Ingredients:
10 sprigs rosemary, finely chopped
6 sage leaves, finely chopped
½ cup sea salt or kosher salt
Several pinches of black pepper
Turkey Ingredients:
1 whole turkey
¼ cup avocado oil, more if the turkey is extra large
½ cup sage, finely chopped
½ cup rosemary, finely chopped
¼ cup thyme, finely chopping
1 Tbsp sea salt
Directions:
- Combine all the dry brine ingredients in a bowl. Rub dry brine all over the outside of the turkey, place in a roasting pan, and let sit in the fridge overnight (some liquid will run out).
- In the morning, rinse the brine off the turkey and pat dry with paper towels. Place turkey in a clean roasting pan, rub all over with avocado oil, and season with salt and herbs until evenly coated.
- Preheat oven to 350 degrees F. Roast turkey until the internal temperature of the thigh reaches 165 F. If you want more color on the turkey, raise the oven temperature to 400 F for the last 30-45 minutes.
- Let turkey rest for 1-2 hours before slicing.
Rutabaga And Cauliflower Mash
Ingredients:
3 medium rutabagas, peeled and cubed
1 head cauliflower, chopped
3 cloves garlic, peeled
Approximately 1/3 cup canned coconut milk, maybe less
4-6 Tbsp extra virgin olive oil
Sea salt and pepper to taste
Directions:
- Bring a large pot of water to boil. Add rutabagas and cook on med-high for about 20 minutes, until almost tender.
- Add cauliflower and garlic and continue to cook until both rutabaga and cauliflower are soft but not falling apart. Drain very well and transfer to a food processor.
- Pulse until well-chopped. Add olive oil and process until smooth. With the processor running, add some of the milk until the mixture becomes smooth. Don’t add too much liquid or the puree will be runny. Season to taste with salt and pepper.
Grain-Free Stuffing
Ingredients:
2 cups parsnips, chopped
2 cups sweet potatoes, chopped
1 medium-large yellow onion, chopped
1 cup carrots, chopped
8-10oz mushrooms, chopped (any variety you like)
4 cloves garlic, minced
1-2 Tbsp avocado oil or extra virgin olive oil
1 tsp fresh thyme leaves, chopped
2 sprigs fresh sage, chopped
Sea salt and pepper to taste
Directions:
- Preheat oven to 400 degrees F with baking sheets inside. Once preheated, remove baking sheets and line with parchment paper.
- Add parsnips and sweet potatoes to one sheet and add carrots and onions to the other sheet. Dry roast (no oil- this is important) on both baking sheets for 30 minutes stirring vegetables halfway through.
- While vegetables are roasting, heat oil in a skillet over medium heat. Add mushrooms and garlic together and sauté for roughly 10-12 minutes until tender and aromatic.
- When the vegetables are finished roasting, transfer everything (parsnips, sweet potatoes, carrots, onions, mushrooms) to a large food processor. Add herbs and salt and pepper.
- Use the ‘pulse’ setting to combine everything but make sure it retains a chunky texture. Adjust seasonings as needed and serve warm.
Green Beans With Coconut Yogurt Herb Dressing And Fried Onions
Green Bean Ingredients:
1-2 lbs fresh green beans, trimmed
2 Tbsp extra virgin olive oil (brand recs: EVOO)
Sea salt
Coconut Yogurt Herb Dressing Ingredients:
½ cup plain coconut yogurt (Brand recs: Culina or Cocojune work best)
1 clove garlic, grated using a microplane
1 Tbsp fresh parsley, chopped
1 Tbsp fresh mint, chopped
1 Tbsp lemon juice
Sea salt and pepper to taste
Fried Onion Ingredients:
1 medium onion, thinly sliced
½ cup coconut milk
½ cup cassava flour
½ cup tapioca or arrowroot starch
1 tsp sea salt
1 tsp onion powder
Avocado oil, bacon grease, or beef tallow for pan-frying
Directions:
- Mix all ingredients for coconut yogurt dressing, taste and adjust seasonings, and let sit in the refrigerator until plating.
- Bring a large pot of water to a boil. Add green beans and cook for roughly 3-4 minutes so they’re tender but not too limp. Add green beans to a bowl of ice water to stop cooking. Drain and place on a towel to dry. Once dry, toss with EVOO and sea salt.
- Prepare onion prep station with chopped onion and two bowls: one filled with coconut milk and the other filled with flour, starch, and seasonings.
- Heat a large skillet over medium-high heat and add oil.
- Coat onion pieces first in coconut milk and then in the flour mixture. When the oil is hot, work in batches adding onions and cooking until all sides are browned. Transfer to a paper towel-lined plate to drain and cool.
- To plate: spread coconut yogurt dressing on the bottom of a large serving dish. Lay green beans on top and finish by topping with the fried onion pieces.
Gravy
Ingredients:
Pan drippings
2 cups turkey or chicken stock or bone broth
1/8 – ¼ cup arrowroot starch
Directions:
- In a large pot, pour all pan drippings from the turkey roasting pan, add the stock/broth, and bring to a full simmer for about 5-7 minutes.
- Dissolve arrowroot starch in roughly ¼ cup water and add mixture to the pot, whisking frequently to create a gravy consistency. Season with salt, if needed.
Grain-Free Rolls
Ingredients:
1 cup tapioca or arrowroot starch
1 cup cassava flour
½ cup tigernut flour (easy to order online)
1 tsp sea salt
½ tsp dried thyme
½ tsp dried rosemary
2 tsp garlic powder
½ cup extra virgin olive oil or avocado oil
1 cup warm water
Directions:
- Preheat oven to 450 degrees F.
- Combine all dry ingredients in a large bowl. Stir in oil completely. Next, add the warm water and mix until dough forms. It will be slightly sticky.
- Form into rolls. Typically makes 8-10, depending on the desired size.
- Bake for 16 minutes.
With these helpful tips and recipes, you’re well-equipped to navigate the holidays on an AIP diet! If you’re curious about the autoimmune protocol diet and how it could benefit you, contact our autoimmune experts for an online consultation. We are ready to help you get the answers you deserve about your health!
