I absolutely love savory muffins and these simple AIP and Paleo Green Olive Basil Muffins check all the boxes.

When you are egg-free, dairy-free, and gluten-free, savory muffins are a great replacement for when you are craving bread. Filled with basil, thyme, and green olives, these nourishing muffins are so flavorful and are a perfect side to soup, a skillet, or as an afternoon snack.

Ingredients for Green Olive Basil Muffins:

• Basil
• Dried thyme
• Green Olives
• Tigernut flour
• Arrowroot powder
• Cassava flour
• Avocado oil
• Baking soda
• Unflavored gelatin
• Apple cider vinegar
• Sea salt

RECOMMENDATIONS

• I highly recommend these green olives from Thrive Market since they are free from citric and lactic acid. Plus, the olives come in little snack packs which are perfect for when you are traveling or on-the-go.
• Store in an airtight container on the counter for no more than 2 days or in the fridge for up to 5 days. You can also freeze the muffins for up to 3-4 months.

The post Green Olive Basil Muffins (AIP, Paleo) appeared first on The Open Cookbook.

It’s time to make the easiest 3-ingredient vegan Cookies and Cream Milkshake that is also gluten-free, AIP, and Paleo. I mean, who doesn’t love Cookies and Cream?

A perfect summer treat, this “nice” cream milkshake only needs 3 ingredients – frozen bananas, full-fat coconut milk, and your choice of AIP/Paleo cookies. Just grab your high-speed blender or food processor and enjoy a delicious Cookies & Cream Milkshake!

 

 

Only 3 ingredients:

Frozen bananas
Full-fat coconut milk
Your favorite AIP/Paleo cookies

What AIP/Paleo cookies should I use?

• Paleo Chia Hemp Seed Cookies (I used these cookies for this post – highly recommend!)
• AIP Marbled “Chocolate” Cookies
• Paleo Green Banana Flour Chocolate Chip Cookies
• AIP Crispy Coconut Tigernut Cookies
• AIP Blueberry Cake Cookies (great for fruity flavor)

 

 

 

 

 

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RECOMMENDATIONS

• Be sure to freeze bananas ahead of time. Cut bananas into 1 inch pieces and freeze in a glass container or freezer bag. Recommend freezing bananas overnight or at least 2-3 hours before making the milkshake.
• This recipe makes 1-2 servings and is best enjoyed right away.
• Add a scoop of your favorite protein powder for a protein boost.

Vegan Cookies and Cream Milkshake (AIP, Paleo)

Print recipe

Servings: 1-2

Total: 5 min

5 from 1 review

By: Stephanie @open_cookbook

Ingredients

• 2 frozen bananas
• 3 small AIP/Paleo cookies (your choice!)
• 1/3-1/2 cup full-fat coconut milk

Directions

• Step 1 Blend ingredients in a high-speed blender or food processor until smooth and creamy. Adjust coconut milk depending on preferred thickness. Optional: add a scoop of protein powder.

The post Vegan Cookies and Cream Milkshake (AIP, Paleo) appeared first on The Open Cookbook.

Where are you on your autoimmune journey?

There are many personal stages in processing and healing with autoimmune disease. It often starts with mysterious symptoms, leading to years of searching for a diagnosis, and then the relief and grief that comes with managing an autoimmune disease.

Something I hear time and time again is that one of the toughest parts of living with chronic illness is the unpredictability. One moment you feel unstoppable and the next you are beyond exhausted in bed, not sure where you went “wrong.” I know that I can get into that mindset of dissecting every little thing, but please remember that you didn’t do this to yourself.

Autoimmune disease flare-ups are often out of our control (stress and life happens), but through time, the ultimate goal is to learn how to listen to your body, understanding what work for you to bring your body back into balance.

What are some of the common stages of the autoimmune journey?

Stage 1: What is wrong with me?

For years before being diagnosed with Hashimoto’s, UCTD, and EoE, I experienced a lot of mysterious symptoms like constant lightheadedness, migraines, chronic fatigue, anxiety, new food allergies and sensitivities, without any answers. It was really tough being in my twenties, feeling like something was wrong but doctors couldn’t figure it out. I had EKGs and lots of bloodwork performed but everything came back normal. I am sure this sounds familiar to so many of us.

The “what is wrong with me” stage is long and arduous. You might even start to question if what you are feeling is actually real but trust me—you know your own body better than anyone else. Please keep searching for answers. There are doctors out there who will listen, take you seriously, and really keep digging until they figure it out.

Stage 2: Diagnosis – Relief & Grief

Now, you finally have a diagnosis that explains your mysterious symptoms. First, you might feel a sense of relief. You now have a name for what is going on with your body and a diagnosis is in your medical chart. Next, comes the grief of having that diagnosis. This can be a very emotional stage and that is normal and perfectly okay. Take your time to feel all of the emotions. It has been a hard journey to get to this point.

Stage 3: What do I do now?

With more answers and a diagnosis, you feel ready to figure out next steps. I know for me this meant lots of time on Google, learning all I could about my autoimmune conditions. This step can feel overwhelming—trying to become an expert on your new diagnosis, learning the treatment options, and determining if making changes to your diet and lifestyle will work for you. Plus, there can be so much conflicting information out there you have no idea where to even start You might even join a Facebook support group or turn to other social media to connect with others who can relate to what you are going through.

It is okay to feel overwhelmed. This is an emotional time. If possible, try to take a step away from all of the research once in awhile and do the things that bring you the most joy—taking a walk in the park, drinking a cup of your favorite tea, playing with your dog, or spending time with friends. Finding support during this time can be really helpful.

Stage 4: The Ups and Downs of Autoimmune Disease

When you are ready to take charge , it can feel empowering. Whether that is through medication, diet, lifestyle, or all of the above. Learning to be your own advocate and learning to listen to your own body is one of the most important steps in managing an autoimmune disease.

The autoimmune journey isn’t linear but you are always moving forward. Flare-ups are often inevitable and it can feel frustrating when you finally feel like you are getting symptoms under control and then an unexpected stressful event happens. It is totally okay to feel frustrated—taking two steps forward and one step back is normal. But try to remember, healing is a process and there will be ups and downs but your are always learning how to best support your body.

Stage 5: Having the tools to live well with chronic illness

We all have our own unique needs and ways of living with autoimmune disease and chronic illness. But through time and learning to listen to your body, it gets easier. Not because there aren’t any ups and downs—the unpredictability of autoimmune disease is one of the hardest parts about living with a chronic condition. Stress happens, flare-ups happen, but being able to listen to your body is something that we can learn to do with experience.

Having the tools that work for you, whether that is getting extra sleep and rest, focusing on including more nutrient-dense foods, taking some deep breaths, or even spending more time doing the things that bring you joy, are ways to help support your body back into balance.

It’s a marathon, not a race

While the saying might be a bit cliché, it rings very true when living with chronic illness. As a Nutritional Therapy Practitioner (NTP) who lives with multiple chronic illnesses, I have experienced the ups and down and known the unpredictability very well. I know first hand how important it is to pace yourself even when you feel discouraged. Learning to manage autoimmune disease is a lifelong process and it takes time to feel confident and empowered.

I would love to connect with you and learn where you are on your autoimmune journey

The post Stages of the Autoimmune Journey appeared first on The Open Cookbook.

These vegan Chia Hemp Seed Cookies are grain-free, nut-free, and sugar-free Paleo cookies that are packed with delicious seeds. They have a nice fluffy texture and the dark chocolate chips are a perfect complement to all those seeds!

As someone who is allergic to fish and shellfish, I am always trying to increase my omega-3s and now that I have reintroduced chia and hemp seeds, I have been experimenting with them in just about everything! In addition to being a great source of omega-3s (ALA), chia seeds are packed with fiber (1 oz = 10g fiber) while hemp seeds are actually a plant-based complete protein source.

What if I follow AIP?

If you are following AIP, chia seeds, hemp seeds, and chocolate are removed during the initial Elimination Phase. However, dairy-free, soy-free, and nut-free chocolate can be reintroduced during Stage 1 (I recommend dark chocolate Pascha) while chia and hemps seeds are part of Stage 2 Reintroductions.

If you are looking for an AIP recipe that is a bit similar without seeds, check out these sugar-free Coconut Banana Macaroons. You can swap the chocolate for a carob sauce to keep it AIP Elimination Phase compliant.

Ingredients for Paleo Chia Hemp Seed Cookies:

• Banana
• Tigernut flour
• Arrowroot powder
• Coconut flour
• Chia seeds
• Hemp hearts
• Baking soda
• Sea salt
• Vanilla extract
• Coconut oil
• Dark chocolate chips (sugar-free) or carob chips for AIP Elimination

RECOMMENDATIONS

• I have tested and included an Air Fryer option in the recipe instructions if you prefer this over the oven (great for the summer).
• Store in an airtight container on the counter for no more than 2 days or in the fridge for up to 5 days. You can also freeze the cookies for up to 3-4 months.

Check out more AIP & Paleo cookies:

• AIP Marbled “Chocolate” Cookies
• Vegan & Paleo Coconut Banana Macaroons (sugar-free)
• AIP Crispy Coconut Tigernut Cookies

Paleo Chia Hemp Seed Cookies (Vegan, Top 8 Free)

Print recipe

Servings: 8-9 cookies

Prep: 10 min

Cook: 10 min

Total: 20 min

This recipe has no ratings just yet.

These vegan Chia Hemp Seed Cookies are grain-free, nut-free, and sugar-free Paleo cookies that are packed with delicious seeds.

By: Stephanie @open_cookbook

Ingredients

• 1 medium banana, mashed
• 2/3 cup tigernut flour
• 1/4 cup arrowroot powder
• 1 tbsp coconut flour
• 2 tbsp chia seeds
• 3 tbsp hemp hearts
• 1/4 tsp baking soda
• 1/2 tsp sea salt
• 2 tsp vanilla extract
• 1/4 cup coconut oil, melted
• 1/4 cup dark chocolate chips or carob chips

Directions

• Step 1 Preheat the oven to 350°F. Line a baking sheet with parchment paper.
• Step 2 In a medium bowl, mash a banana until fairly smooth. Add tigernut flour, arrowroot powder, coconut flour, chia and hemp seeds, baking soda, and sea salt. Mix well.
• Step 3 Add in the vanilla extract and melted coconut oil. Stir until fully combined. Let sit for 5 minutes and then add in the chocolate chips.
• Step 4 Using your hands, form 1.5” diameter balls and gently place on the baking sheet. This recipe should have about 8-9 cookies. Don’t press the cookies down – the texture is best if you just let them bake without flattening them.
• Step 5 Place the baking sheet into the oven and bake for 10-11 minutes. Air fryer option: bake at 300°F for 5 minutes and let sit in the air fryer for another 5 minutes.
• Step 6 Once done, remove from the oven and let cool for 20 minutes and enjoy.

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The post Paleo Chia Hemp Seed Cookies (Vegan, Top 8 Free) appeared first on The Open Cookbook.

A fun early summer dish, this warm Roasted Grape & Fennel Salad is fragrant and refreshing, balanced with a light balsamic vinaigrette. While I’ve never really been a “fruit on salad” person, these roasted grapes are such a nice touch – the roasting brings out a rich flavor to the grapes and complements the fennel perfectly.

So simple with just roasted fennel and red seedless grapes, sliced tigernuts, topped on arugula with a simple vinaigrette, this salad is ready to eat in thirty minutes. Feel free to add any leftover protein like shredded or grilled chicken for a balanced meal.

Ingredients for Warm Roasted Grape & Fennel Salad:

• Red seedless grapes
• Fennel
• Thyme
• Sea salt
• Olive oil
• Balsamic vinegar
• Maple syrup (optional)
• Arugula
• Leftover shredded or grilled chicken (optional)
• Sliced tigernuts (optional)

RECOMMENDATIONS

• Make sure you use grapes that are seedless (otherwise it won’t be very fun eating this salad!) You can also try this with black grapes instead of red grapes.
• If you using fresh thyme instead of dried, use 1 tbsp to match the flavor.
• Feel free to swap the arugula for your favorite different leafy green like spinach or baby kale.
• Best enjoyed fresh but can be stored in an airtight container in the fridge for up to two days.

Be sure to check out these other recipes:

• Simple Cucumber Beef Stir Fry
• Roasted Fennel & White Sweet Potatoes
• Pan Fried Zucchini & Basil

Warm Roasted Grape & Fennel Salad (AIP, Paleo)

Print recipe

Servings: 2-3

Prep: 10 min

Cook: 20 min

Total: 30 min

This recipe has no ratings just yet.

A fun early summer dish, this warm Roasted Grape & Fennel Salad is fragrant and refreshing, balanced with a light balsamic vinaigrette.

By: Stephanie @open_cookbook

Ingredients

• 1 1/2 cups red seedless grapes
• 2 medium fennel bulb, sliced
• 1 tsp dried thyme
• 1/2 tsp sea salt
• 1/4 cup extra virgin olive oil (plus for extra for tossing)
• 3-4 tbsp balsamic vinegar
• 1/2 tbsp maple syrup (optional)
• 4 cups arugula
• 2 tbsp sliced tigernuts (optional)
• Leftover shredded or grilled chicken

Directions

• Step 1 Preheat the oven to 425°F. Line a baking sheet with parchment paper.
• Step 2 Clean grapes and set aside in a medium bowl. Core and cut the fennel into 1/4″ slices. Add fennel to the bowl with grapes and toss with olive oil, thyme, and salt. Place the baking sheet into the oven and bake for 15-20 minutes.
• Step 3 While the grapes and fennel are roasting, prepare the vinaigrette. In a small mason jar, add the olive oil, balsamic vinegar, maple syrup, and a pinch of salt. Close the lid tightly and shake vigorously to mix.
• Step 4 In a large bowl, add the arugula and top with roasted grapes and fennel, sliced tigernuts, chicken, and drizzle with the dressing (add as much as you like and save the rest).

The post Warm Roasted Grape & Fennel Salad (AIP, Paleo) appeared first on The Open Cookbook.

These AIP Loaded Mashed Sweet Potato Bites make a perfect side dish for a summer barbecue or an easy snack. Filled with shredded veggies and scallions, these sweet potato bites remind me of loaded baked potatoes without the dairy—definitely one of my favorites growing up! If you are missing sour cream, try dipping these sweet potato bites in coconut yogurt (I highly recommend Cocojune) to bring you right back to a fully-loaded baked potato AIP-style.

Ingredients for Loaded Mashed Sweet Potato Bites:

• Japanese sweet potatoes
• Carrots
• Zucchini
• Scallions
• Thyme
• Bacon (optional)
• Coconut flour
• Sea salt

RECOMMENDATIONS

• I have only tried using Japanese sweet potato for this recipe and recommend this variety of sweet potato since it is a bit drier in teture. If using orange sweet potato, the mixture will have more moisture and might be too wet. You you can try adding an additional tbsp of coconut flour to soak up the excess moisture.
• I recommend using wither a box grater, food processor, or a julienne peeler to shred/grate the carrots and zucchini.
• Coconut yogurt makes a great dipping sauce for these sweet potato bites—my favorite is Cocojune.
• After baking the sweet potato bites, let sit for at least 5-8 minutes before removing from the baking sheet to hold their shape.
• Store in an airtight container in the fridge for up to 5 days or freeze for up to 3-4 months.

Loaded Mashed Sweet Potato Bites (AIP, Paleo)

Print recipe

Servings: 15 bites

Prep: 25 min

Cook: 35 min

Total: 60 min

This recipe has no ratings just yet.

These AIP Loaded Mashed Sweet Potato Bites make a perfect side dish for a summer barbecue or an easy snack. Filled with shredded veggies and scallions, these sweet potato bites remind me of loaded baked potatoes without the dairy.

By: Stephanie @open_cookbook

Ingredients

• 3 to 3 1/2 cups mashed Japanese sweet potato (2 medium)
• 2/3 cup shredded carrots (1-2 small)
• 2/3 cup shredded zucchini (1 small)
• 2 bunches of scallions, thinly sliced
• 2 slices cooked bacon, chopped (optional)
• 1 tsp dried thyme
• 1/2 tsp sea salt
• 1 tbsp coconut flour

Directions

• Step 1 Peel and chop 2 medium-sized Japanese sweet potatoes into 2 inch chunks. Bring a large pot of water to a boil. Add sweet potatoes and boil until tender (15-20 minutes). Once the sweet potato is tender, remove from the pot and place into a large bowl. Using a fork, mash the sweet potato until fairly smooth without any chunks.
• Step 2 Preheat the oven to 400°F. Line a baking sheet with parchment paper.
• Step 3 Grate or shred the carrots and zucchini. Add to the bowl with mashed sweet potato and mix.
• Step 4 Add sliced scallions, bacon (optional), dried thyme, sea salt, and coconut flour. Stir all ingredients until fully combined.
• Step 5 Using your hands, form 2 inch balls (roughly 15 total) and form them into little patties.
• Step 6 Place into the oven and cook for 30 minutes (gently flipping them at 15 minutes). Broil for 3 minutes and remove from the oven.
• Step 7 Let sit for 5-8 minutes before removing from the baking sheet to let the bites fully set. Enjoy warm.

The post Loaded Mashed Sweet Potato Bites (AIP, Paleo) appeared first on The Open Cookbook.

This Asian-inspired Cucumber Dragon Salad is a simple and tasty side dish made a little fancy with a special cutting technique to get an “accordion” or “slinky” effect.

I’ve always loved Chinese Cucumber Salad and this allergy-friendly, AIP/Paleo, and low-FODMAP version is perfect if you are free-from sesame, soy, gluten, garlic, and nightshades which are normally found in a traditional recipe. Made with easy swaps like coconut aminos and apple cider vinegar, this cucumber salad is a refreshing vegetable side dish.

Easy Ingredients for Asian Cucumber Dragon Salad:

• Persian cucumbers
• Coarse sea salt
• Coconut aminos
• Apple cider vinegar
• Avocado oil
• Grated or finely-minced ginger (optional)
• Scallions for topping (optional)

Do I need to salt the cucumbers?

I highly recommend salting the cucumbers with a course sea salt after cutting them into “accordions.” The salting will help draw out excess moisture and keep the cucumber salad nice and crunchy. Salt the cucumbers with 1 tsp coarse sea salt and let sit for 20-30 minutes. Rinse the cucumbers in cold water and pat dry with a clean towel.

Video instructions – how to cut the cucumber:

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A post shared by Stephanie Ulrich, NTP (@open_cookbook)

RECOMMENDATIONS

• Place one chopstick on either side of the cucumber to act as a safeguard. Make sure you don’t cut more than halfway through. Try to cut as evenly as possible (about 1/8″ wide). The first side of the cucumber is cut vertically and once that is complete, flip the cucumber over and cut on a bias. This will allow for the cucumber to fold open like an accordion.
• I recommend salting the cucumbers after cutting them. This will help draw out excess moisture and keep the cucumber salad crunchy.
• Store in an airtight container in the fridge for 3-4 days. Top with sliced scallions (optional).

Asian Cucumber Dragon Salad (AIP, Top 9 Free)

Print recipe

Servings: 3

Prep: 40 min

Total: 40 min

This recipe has no ratings just yet.

This Asian-inspired Cucumber Dragon Salad is a simple and tasty side dish that is free from sesame, soy, gluten, garlic, and nightshades.

By: Stephanie @open_cookbook

Ingredients

• 5-6 Persian cucumbers
• 1 1/2 tsp coarse sea salt
• 2 tbsp coconut aminos
• 2 tsp apple cider vinegar
• 1 tbsp avocado oil
• 1 tsp grated or finely-minced ginger (optional)
• 1 scallion, finely chopped (optional)

Directions

• Step 1 On a cutting board, place one chopstick on either side of the cucumber to act as a safeguard (this helps to prevent your knife cutting all the way through the cucumber).
• Step 2 Cut vertical slits running across the cucumber (about 1/8″ thick). Make sure the slits don’t cut more than halfway through the cucumber. Once the cucumber is sliced on one side, flip it over to the opposite side. Now make slits cut on a bias along this side of the cucumber. This will create an accordion or slinky effect.
• Step 3 After all of the cucumbers have been cut, place them in a shallow bowl. Sprinkle 1 tsp coarse sea salt and let sit for 20-30 minutes.
• Step 4 While the cucumbers are sitting in sea salt, prepare the dressing. In a small bowl, mix together the coconut aminos, apple cider vinegar, and avocado oil. Add the ginger if desired.
• Step 5 After 20-30 minutes, rinse the cucumbers in cold water and pat dry with a clean towel.
• Step 6 Arrange the cucumbers onto a plate or shallow bowl. Gently pour the dressing over the cucumbers. Top with scallions (optional).

The post Asian Cucumber Dragon Salad (AIP, Top 9 Free) appeared first on The Open Cookbook.

Have you ever wondered how to provide better support to a friend or family member living with food allergies, becoming a true food allergy ally?

Unfortunately when living with food allergies, it is very common to encounter people who make assumptions about what it is like to live with food allergies without actually understanding the complicated reality. In fact, people often forget that food allergies are a serious medical condition and something not to joke about.

As someone who lives with EoE, a gluten sensitivity, a shellfish allergy, and multiple autoimmune diseases, I know firsthand how frustrating it can be when people make assumptions about your dietary restrictions.

What is an ally?

A food allergy ally is someone who takes the time to listen, learn, and advocate. While I don’t expect people who don’t have food allergies to “get it,” I do hope non-allergic people can take a step back and really listen to the range of experiences of individuals and their families who live with food allergies. There are a lot of preconceived notions that simply aren’t true and making unfounded assumptions can be not only emotionally hurtful but might even place someone in a potentially unsafe situation.

1. Food allergies aren’t a fad diet

This point is really important to remember. Food allergies, EoE, Celiac or other autoimmune diseases are serious medical conditions⁠—having to strictly avoid certain foods is not a choice. Avoiding specific foods is medically necessary and definitely NOT part of a “fad diet” to lose weight or “get healthy.” In reality, dietary restrictions do not equate to health. Instead, when living with food allergies, it is especially important to be mindful about eating a diverse diet to prevent potential nutrient deficiencies.

I once had someone tell me, “I wish I had food allergies! That would be such a blessing so I could lose some weight.” This comment is incredibly shortsighted (I was fuming!) and really highlights how little people understand about the seriousness of food allergies.

>> INSTEAD OF SAYING: “I wish I had allergies! You must be so healthy. If I had food allergies, I could lose weight.”

>> TRY THIS: “It must be so hard thinking about food 24/7. I can’t even imagine the amount of planning it must take.”

2. Having food allergies doesn’t mean living with deprivation

There is a misconception among some non-allergic people that if you have food allergies you live a very deprived life. While yes we might have to avoid specific foods and be extra cautious when dining out, that doesn’t mean we are hermits.

Hearing someone say “how do you even live without eating ‘fill in your allergen’ ” or that “they would rather die” than not be able to eat a specific food, is not only frustrating and overly dramatic, but potentially triggering for people with food allergies who might actually have life-threatening allergies to that specific food! Trust me—we much rather be alive than eat our food allergen.

>> INSTEAD OF SAYING: “How do you live without eating ____________? I would rather die than not be able to eat that food.”

>> TRY THIS: “I can’t even imagine the daily challenges you experience. Let me know how I can best support you.”

3. Allergy-friendly food can be delicious and safe

There is nothing more annoying than when non-allergic people hear “gluten-free” or “vegan” and immediately say they could never eat that way and that your food must taste like “cardboard” without even trying it. These negative assumptions about allergy-friendly food can’t be farther from the truth.

In reality, the food I eat is more interesting, diverse, and creative since my EoE diagnosis. Pre-EoE I never tried cassava or tigernut flour, delicious plantains were not on my radar, and it never occurred to me that you can make noodles out of daikon. Before making assumptions that allergy-friendly and gluten-free food is gross and tasteless, keep an open mind and give it a try.

>> INSTEAD OF SAYING: “Allergen-free food tastes like cardboard. It is so gross! I would never be able to eat that.”

>> TRY THIS: “Wow, those ingredients sounds so interesting! I would love to learn more about your favorite safe foods and give them a try sometime.”

4. Food allergies are individual

Remember this very important point—just because your friend with food allergies can eat a specific food, does not mean it is safe for someone else with the same food allergy. Everyone has their own comfort level to what they feel safe eating. Please don’t push food on someone who says “no thank you.” They definitely have a very good reason for turning it down.

>> INSTEAD OF SAYING: “My friend has the same food allergy as you and eats this all the time. You will be fine – don’t worry so much.”

>> TRY THIS: “I want to make sure you feel comfortable. Let’s find food that is safe for you.”

5. Food allergies = chronic health condition

After I was first diagnosed with EoE, a lot of people would tell me that “maybe I will outgrow my reactions” and that I would probably be able to eat that food again one day. While I realize this comment comes from a good place of trying to make people feel better and give some hope, it doesn’t help. In fact, these comments would make me so angry! It felt like people were dismissing my new reality of living with extensive food triggers. I wasn’t at a point of thinking about whether my EoE triggers might change one day. Instead, I was just trying to get through each day and figure out what foods were actually causing me the most pain.

Please remember that food allergies, EoE, and Celiac disease are chronic health conditions. Instead of asking if someone might outgrow their food allergies, just learn to listen to what their current challenges are so you can support them and be a better ally.

>> INSTEAD OF SAYING: “Do you think you will outgrow your food allergies?”

>> TRY THIS: “I’d love to learn more about your food allergies so I can better support you.”

The post 5 Ways to be a Food Allergy Ally appeared first on The Open Cookbook.

These grain-free Carrot Cake Donut Holes are a perfect AIP spring treat that are also free from nuts, egg, and dairy. There is an option to keep it vegan as well.

Anyone else love donut holes maybe more than actual donuts? Growing up, I loved visiting our local donut shop. I would typically order a simple glazed twist or chocolate éclair, but my favorite part was actually the donut holes the baker would always give me.

While these donut holes might be very different from what I enjoyed as a kid, they are a fun dessert option for the whole family. Plus, they are packed with fiber from the grain-free flour mixture with tigernut and coconut flours along with shredded carrots.

Ingredients for Grain-Free Carrot Cake Donut Holes:

• Tigernut flour
• Coconut flour
• Arrowroot powder
• Cinnamon
• Baking soda
• Cream of tartar
• Sea salt
• Shredded carrot
• Coconut butter (my favorite brand)
• Coconut oil
• Maple syrup
• Chia egg or gelatin
• Coconut sugar (optional for dusting)

RECOMMENDATIONS

• This recipe has two different “egg” replacement options. Option 1: chia seed egg (AIP reintro stage 2). Option 2: add 1 tbsp gelatin into the dry ingredients. To make a chia egg, add 1 tbsp chia seeds into a small bowl with 3 tbsp water. Mix well with a fork and let sit for 10 minutes.
• After mixing together all of the ingredients, let the batter sit for 10-15 minutes before forming donut holes to allow for the coconut flour to absorb some of the moisture.
• Be sure to peel carrots before shredding (this will improve texture and flavor). I recommend using wither a box grater, food processor, or a julienne peeler to shred/grate the carrot.
• If you would prefer to make regular donuts, this batter should work as well. Just spoon the batter into a lightly-greased donut mold instead.
• Store in an airtight container on the counter for up to 2 days or in the fridge for up to a week. Also, the donut holes freeze well for up to 3-4 months.

Check out other AIP and allergy-friendly donut recipes:

• AIP German “Chocolate” Cake Donuts
• AIP Salted Caramel Mochi Donuts

Grain-Free Carrot Cake Donut Holes (AIP, Vegan)

Print recipe

Servings: 11 donut holes

Prep: 25 min

Cook: 15 min

Total: 40 min

This recipe has no ratings just yet.

These grain-free Carrot Cake Donut Holes are a perfect AIP spring treat.

By: Stephanie @open_cookbook

Ingredients

• Ingredients
• 1/2 cup tigernut flour
• 1/4 cup coconut flour
• 1/4 cup arrowroot powder
• 1 tsp baking soda
• 1/2 tsp cream of tartar
• 1/2 tsp cinnamon
• 1/4 tsp sea salt
• 1/2 cup coconut oil, melted
• 1/3 cup coconut butter, melted
• 1/4 cup maple syrup
• 2/3 cup shredded carrot
• 
  
• Egg Replacement
• Option 1: chia egg (1 tbsp chia seeds added to 3 tbsp water)
• Option 2: 1 tbsp unflavored gelatin (add gelatin to dry ingredients)
• 
  
• Topping (optional)
• 1 tbsp coconut sugar

Directions

• Step 1 Preheat the oven to 350°F. Line a baking sheet with parchment paper.
• Step 2 If using a chia egg, prep this now. In a small bowl or cup, add 1 tbsp chia seeds with 3 tbsp water. Using a fork, mix well and let sit for 10 minutes.
• Step 3 Using a box grater, food processor, or julienne peeler, grate/shred carrot and set aside.
• Step 4 In a small bowl, whisk together the tigernut flour, coconut flour, arrowroot powder, baking soda, cream of tartar, cinnamon, and sea salt until well combined. If using gelatin instead of a chia egg, add 1 tbsp of gelatin to the dry ingredients.
• Step 5 In a separate medium-sized bowl, mix the coconut oil, coconut butter, and maple syrup. Make sure the coconut oil and coconut butter are fully melted.
• Step 6 Pour the dry ingredients into the bowl with the wet ingredients and mix well to fully combine. If using a chia egg, fold the chia egg into the batter. Stir the shredded carrots into the batter.
• Step 7 Let the batter sit for 10-15 minutes before forming donut holes. Don’t skip this step – letting the batter sit allows for the flour mixture to absorb some of the moisture.
• Step 8 To make the donut holes, measure 2 tbsp of batter and form balls using the palms of your hands. Gently place onto the baking sheet with parchment paper. This recipe should have roughly 1 donut holes.
• Step 9 Place the baking sheet into the oven and bake for roughly 15 minutes.
• Step 10 Once done, remove from the oven and let cool for 20 minutes. Dust the donut holes with coconut sugar if desired.

The post Grain-Free Carrot Cake Donut Holes (AIP, Vegan) appeared first on The Open Cookbook.

Made with only a handful of ingredients, this easy 5-Ingredient Dairy-Free Tzatziki tastes like the real deal.

One of my favorite sauces, this vegan and low-FODMAP version is perfect to have on hand as a tangy sauce for any Greek-inspired meals, as an afternoon snack with some carrots and celery or with your favorite grain-free chips. It is a creamy yet refreshing dip, packed with lots of fresh dill and cucumber.

What do I need to make 5-Ingredient Dairy-Free Tzatziki?

• Coconut yogurt (see recommendations below)
• English cucumber
• Fresh dill
• Apple cider vinegar (optional)
• Sea Salt

RECOMMENDATIONS

• For the coconut yogurt, be sure to use a brand without any added gums or emulsifiers. I highly recommend using a thick coconut yogurt that has a similar texture to Greek yogurt. My number one favorite is Cocojune – its flavor and texture is the closest to Greek yogurt. Other good options include COYO, Anita’s, and Culina.
• Before serving, I recommend refrigerating for about 30 minutes to enhance the flavors. Store in an airtight container in the refrigerator for up to 5 days.
• Serve the tzatziki with a side of carrots and celery, grain-free tortilla chips (I love Siete), or pair it with any Greek-inspired recipe. This sauce also makes an excellent condiment for a hamburger or sandwich.

Some other easy dairy-free snacks you might enjoy:

• Low-Fodmap Zucchini Olive Tapenade
• AIP Chicken Nuggets with Banana Ketchup
• Gut-Healing Blueberry Coconut Gummies

5-Ingredient Dairy-Free Tzatziki (Low-FODMAP)

Print recipe

Servings: 4

Prep: 10 min

Total: 10 min

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Made with only a handful of ingredients, this easy 5-Ingredient Dairy-Free Tzatziki tastes like the real deal.

By: Stephanie @open_cookbook

Ingredients

• 1/2 English cucumber, grated (1 cup grated - will shrink to 1/4-1/3 cup after water is drained)
• 1 cup coconut yogurt (see recommendations)
• 3 tbsp finely chopped fresh dill
• 2 tsp apple cider vinegar (optional)
• 1/2 tsp sea salt

Directions

• Step 1 Using a box grater, grate the English cucumber with peel on. Set aside 1 cup onto a plate. Using a clean thin towel, pat down to remove excess moisture. The amount of grated cucumber will reduce to about 1/4 to 1/3 cup.
• Step 2 In a medium bowl, add the coconut yogurt and grated cucumber. Mix well.
• Step 3 On a cutting board, finely chop fresh dill and add 3 tbsp to the cucumber and coconut yogurt mixture. Next, add the apple cider vinegar and sea salt. Stir until all ingredients are fully combined. Taste and adjust flavors as needed.
• Step 4 Store in the fridge for about 30 minutes before serving to enhance the flavors (lasts up to 5 days in the fridge). Serve cold with your favorite dipping vegetables, grain-free chips, sauce for a Greek-inspired dish, or as a condiment for a hamburger or sandwich.

The post 5-Ingredient Dairy-Free Tzatziki (Low-FODMAP) appeared first on The Open Cookbook.