AIP & Low FODMAP Burgers

Finding an AIP Low FODMAP recipe for burgers is pretty much impossible but not anymore – yay! This recipe is egg-free, dairy free, gluten free, paleo, AIP and low FODMAP. They are really easy to make and can be frozen too.

If you want more details on the Low FODMAP diet or the Auto Immune Protocol, take a look here at my post The Low FODMAP diet – a basic guide or Autoimmune protocok – the basics.

Serving Suggestion

Serve these burgers with some salad leaves, sliced avocado, Low FODMAP / AIP coleslaw and roasted sweet potatoes for a great tasting dinner.

More AIP Low FODMAP Recipes

For more AIP and Low FODMAP recipes check out my posts Salmon fishcakes, Meatballs, Yuk Sung and Lamb Curry.

NON AIP Ingredients

For those of you are not AIP try adding in one tablespoon of ground black pepper and one teaspoon of mustard powder for an extra spice kick!

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AIP & Low FODMAP Burgers
Great tasting burgers that are full of flavour but without high FODMAPs and using all friendly AIP ingredients. Serve with salad, some coleslaw, roasted sweet potato and some avocado for a really satisfying dinner.
Course Main Dish
Cook Time 25 Minutes
Passive Time 10 Minutes
Servings
Burgers
Ingredients
Course Main Dish
Cook Time 25 Minutes
Passive Time 10 Minutes
Servings
Burgers
Ingredients
Instructions
  1. Pre-heat the oven to 180'c (350'F)
  2. In a bowl add all the spices, herbs and sugar. Stir to combine.
  3. Add the minced beef into the bowl with the spices etc and stir to combine.
  4. Using a burger press or your hands, shape the mixture into four burgers.
  5. Place the burgers on a baking sheet and cook for 25 mintues
  6. When cooked served with some salad, coleslaw and roasted sweet potatoes for a great tasting dinner.
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AIP diet Meatballs – Low FODMAP & Low Carb

AIP Meatballs served with a side salad, some avocado and AIP coleslaw.

This recipe is AIP diet, low carb and Low FODMAP compliant. I tweaked a recipe I came across for Chicken Piccata Meatballs. I’m not sure what the original dish was meant to taste like so as a result I have decided to call it meatballs.

I have made this dish using a variety of AIP, low FODMAP and low carb ingredients, depending on what I have available in my fridge. It tastes great with pork mince and chicken mince. I have made the ‘noodles’ using julienne peeled carrots, swede and courgette. My favourite is a mixture of courgettes and carrot. Pork rinds (crushed with a rolling pin or blitzed in the blender) or arrowroot flour work well to bind the meatballs. However if you don’t have rinds or arrowroot, you can still make the meatballs. Just be sure to roll the balls firmly to ensure they stay together

Alternative Serving Suggestion for AIP Chicken Meatballs

You can serve these AIP, low FODMAP and low carb meatballs without the sauce and noodles. They taste great with a side salad, some avocado and some AIP coleslaw.

Chicken Meatballs

Servings: 4 (Makes 4 servings)

Nutritional Information (per serving)

Total Carbs 11.1 grams

Fiber 3.1 grams

Net carbs 8 grams

Protein 32.8 grams

Fat 21 grams

Calories 366 Kcals

If you like this recipe then check out my other AIP, low FODMAP and low carb recipes such as my Salmon fishcakes recipe.

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AIP Chicken Meatballs - low FODMAP & low carb
Course Main Dish
Cuisine English
Servings
(16 Meatballs)
Ingredients
Meatballs
Sauce
Noodles
  • 1 large courgette julienne peeled / spiralized
  • 2 medium Carrot julienne peeled / spiralized
Course Main Dish
Cuisine English
Servings
(16 Meatballs)
Ingredients
Meatballs
Sauce
Noodles
  • 1 large courgette julienne peeled / spiralized
  • 2 medium Carrot julienne peeled / spiralized
Instructions
Make the meatballs
  1. Preheat the oven to 200'C.
  2. Finely chop the spring onion tops and garlic leaves and place them into a mixing bowl.
  3. If using pork rinds you need to grind them down. You can do this buy blitzing them in the blender or placing them into a food bag and bashing/ rolling with a rolling pin until they resemble biscuit crumbs.
  4. Add the ground rind to the mixing bowl with the spring onion tops and garlic leaves. If using arrowroot flour add in here. Add in the salt, sage, black pepper (if using), parsley and marjoram. Stir to combine.
  5. Add the mince meat and either using a spoon or your hands, combine until the seasoning is mixed into the meat.
  6. Take 1- 1 1/2 tablespoons of the mixture and roll into balls. Place on a plate ready to fry.
Make the 'noodles'
  1. Using a julienne peeler or a spiralizer, make your chosen vegetables into noodles. Place on a plate ready to cook.
Cooking the noodles and sauce
  1. Over a medium heat in a medium pan melt the coconut oil.
  2. When the oil is hot, carefully add in the meatballs in small batches of 5 at a time. Allow to cook on each side for 1-2 minutes (or until brown).
  3. When the meatballs are browned, transfer to a baking tray or dish ready to place in the oven.
  4. Place the tray of meatballs in the oven for 16- 22 minutes
cook the 'noodles' and sauce
  1. In a large pan over a low heat add a splash of coconut milk and add in the 'noodles', the garlic leaves and spring onion tops.
  2. Add in the bone broth (or water) and the rest of the seasoning/ ingredients.
  3. Allow to simmer slowly stirring regularly.
  4. When the meatballs have 5 minutes leaf, turn up the heat to high and add the remaining coconut milk.
  5. As the sauce cooks, it will reduce down leaving you with a thicker sauce. If you want to make the sauce thinner add in more bone broth or coconut milk or water.
  6. When the meatballs have cooked, dish up the noodles on to four plates, add a few meatballs on top and drizzle over some of the sauce.
Recipe Notes

If using arrowroot flour in place of the pork rinds, use 2 - 3 tablespoons.

AIP diet Lamb Curry – Low FODMAP and Ketogenic

A flavourful lamb curry with a gentle heat, suitable for those following the AIP diet. Also suitable for a low FODMAP diet and a low carb diet.

This lamb curry has a lot of flavour and depth to it which can often be lacking in AIP diet recipes. It uses fried grated swede as it gives a really subtle almost caramelised taste, similar to browned onions. It also works well with parsnip if you don’t have any swede. If you wanted to skip adding in the swede you can but it really does add a lot of flavour to the dish.

This dish can be made with beef or lamb, I have tried both. For the beef option I used a combination of beef skirt and diced beef steak.

Cooking Appliances

I cooked this in my Sage Fast Slow Pro machine, using the pressure cooker option. It can be cooked in a slow cooker, a pressure cooker or in an oven proof dish.

Servings: 4

Nutritional Information (per serving*)

Total Carbs 9.9 grams

Fiber 2.2 grams

Net carbs 7.7 grams

Protein 43 grams

Fat 64 grams

Calories 790 Kcals

*Approximate

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AIP diet Lamb Curry - Low FODMAP and Ketogenic
A flavourful lamb curry with a gentle heat and spice. it delicious served with swede rice or simply on its own.
Course Main Dish
Cuisine Indian
Prep Time 20
Cook Time 1 hour
Servings
Ingredients
Course Main Dish
Cuisine Indian
Prep Time 20
Cook Time 1 hour
Servings
Ingredients
Instructions
Prepare the swede
  1. Start by preparing the swede. Peel the skin from the swede and cut into thick slices (this makes it easier to old when grating). Grate the slices of swede into a bowl.
  2. In a large frying pan add 2 tbsp of oil. Once the oil is hot add in the swede and allow to fry for a few minutes before stirring.
  3. Regularly stir the swede so that it does'nt burn or stick. It will turn a brown colour which is what you want.
  4. Once all of the swede has turned a brown colour remove it from the pan and place it aside ready to add into the curry later.
Prepare the curry
  1. Chop the spring onion, leek tops and garlic leaves into small pieces.
  2. Grate one of the carrots and the ginger into a bowl.
  3. Dice the remaining carrot and chop the coriander leaves roughly.
  4. In a pan brown the meat on all sides then transfer to a large oven proof dish or to a pressure cooker or slow cooker.
  5. Add to the meat the fried swede, the leek and onion tops, the garlic leaves, tamarind, carrots, bone broth, lemon juice , coriander, ginger and coconut milk and stir to combine.
  6. For pressure cookers, cook for 40 minutes on 80 k/w pressure. For slow cookers cook for 6 hours on low. For ovens cook at 200'c for 1 hour.
  7. Once cooked, if the sauce is not thick enough you can reduce it by cooking on a low flame for about 10 minutes. You would need to transfer the curry to a large frying pan. If you have an InstaPot or Sage Fast pro slow pot, you can reduce the liquid by turning the dial to 'reduce', on high for 10 minutes.
Recipe Notes

AIP Reintroductions

I follow an AIP diet but over the last few months I have been reintroducing various items back into my diet. As a result I now make this recipe with a few extra added ingredients. If you are able to tolerate them, consider adding in the following ingredients :-

1 Tbsp Garam masala
1-2 tsp Black pepper
1 tsp of potato starch (mixed into 4 tbsp of cold water) - this helps thicken up the sauce

AIP Diet Yuk Sung Recipe (Spicy Minced Pork) – Low FODMAP & Ketogenic

As a child I enjoyed eating Yuk Sung from the local Chinese take away. It was a slightly spicy minced pork dish that was served in a lettuce leaf and topped with little pieces of crunchy prawn cracker. I don’t know what’s in the original recipe but I have decided to call this AIP diet version by the same name because it reminds me of it so much.

I have tried making this recipe with minced pork as well as minced beef and both tasted the same. Ideally you want to serve in an iceberg lettuce leaf as it really enhances the flavour, when I tried it with other lettuce varieties it just didn’t taste the same.

Although the recipe is listed as two servings but I usually get three servings from mine. When serving, I dont add any sides, so if you serve the dish with side dishes you could easily get four servings from it.

Yuk Sung

Servings: 2

Nutritional Information (per serving)

Total Carbs 13.1 grams

Fiber 3.2 grams

Net carbs 9.9 grams

Protein 55.5 grams

Fat 25.2 grams

Calories 490 Kcals

(Three servings = Total carbs 8.7g, fiber 2.1g, net carbs 6.6g, protein 37g, fat 16.8g and calories 327)

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AIP style Yuk Sung
An AIP version of the Chinese take away dish Yuk Sung. Sweet and spicy minced pork with ginger, served in an Iceberg lettuce leaf.
Course Main Dish
Cuisine Chinese
Prep Time 10
Cook Time 45
Servings
Ingredients
Course Main Dish
Cuisine Chinese
Prep Time 10
Cook Time 45
Servings
Ingredients
Instructions
Prepare the lettuce leaves
  1. Carefully remove the leaves from the lettuce once by one, peeling gently so that each leaf stays in one piece.
  2. Taking one leaf a time, gently shake off any excess water and place on a towel or some kitchen paper to allow them to dry.
  3. Place a few leaves at a time into a sieve, wash gently under a running tap.
Cooking instructions
  1. In a pan heat the coconut oil over a medium heat.
  2. Add in the mince and allow to brown.
  3. Add in the carrots (included grated), ginger, spring onion tops, and half the bone broth. Stir to combine the ingredients.
  4. Add in the tamarind, ginger and apple cider vinegar and stir again.
  5. Cover with a lid and allow to simmer for 15- 20 minutes, stirring occasionally.
  6. If the bone broth starts to reduce, add in the rest of the bone broth. Once the meat has cooked through taste; if desired you can add in extra sweetener.
  7. When ready, serve straight from the pan – scooping small amounts into lettuce cups and eating like you would a tortilla wrap. Ensure there are plenty of kitchen towels on hand as it can get a little messy!

Salmon Fishcakes with Riced Swede – AIP, Low FODMAP and Ketogenic

These salmon fishcakes are what I like to refer to as a ‘wing it special’ – I made the recipe up as I went along and hoped that it would work. Luckily, they turned out to be a success (- yay!).

Like most fishcake recipes, I think it would work well with most types of fish. So if you don’t like salmon you can use crab or filleted cod instead.

I used roasted mashed pumpkin in the mixture because I had some leftover from the day before, but any kind of root vegetable mash would be a good substitute.

I served these salmon fishcakes with some steamed cabbage, sauerkraut and riced swede. Riced swede is a great substitute for cauli-rice, (which isn’t low FODMAP) and was very easy to make.

Salmon Fishcakes

Servings: 2 (Makes 6 individual fishcakes)

Nutritional Information (per Fishcake)

Total Carbs: 4.6g

Fiber: 0.74g

Net Carbs: 3.9g

Protein: 26.6g

Fat: 27.6g

Kcals: 372

Swede Rice

Servings: 2

Nutritional Information (per Serving)

Total Carbs: 10.8g

Fiber: 2.9g

Net Carbs: 7.9g

Protein :1.4g

Fat: 20.5g

Kcals: 224

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Salmon Fishcakes - AIP, Low FODMAP and Ketogenic
These fishcakes are full of flavour and can be served hot or cold. They can be made using a variety of fish and mashed root vegetables.
Course Main Dish, Side
Cuisine English
Prep Time 10
Cook Time 15
Servings
Ingredients
Fishcakes
Swede Rice
Course Main Dish, Side
Cuisine English
Prep Time 10
Cook Time 15
Servings
Ingredients
Fishcakes
Swede Rice
Instructions
Shape the Fishcake Patties
  1. Start by making the salmon fishcakes. If the fillets have skin on them, remove it and place aside. You can later fry it until it's lovely and crispy (like scratching or crisps) or dispose it.
  2. Add the raw fish into a bowl with all of the other fishcake ingredients except the coconut oil and garlic infused oil.
  3. Using your hands, a potato masher, or in a blender, combine all ingredients by mashing/mixing together.
  4. Scoop out balls of the mixture and shape into patties. You should get 6 fishcakes. TIP: You can use a cookie cutter to help shape these salmon fishcakes. Place a cookie cutter onto a plate lined with baking paper and press mixture into the cutter. Lift the cutter and you will be left with a fishcake. Repeat until you have used all the mixture.
  5. Place the plate of fishcakes aside and start making the swede rice.
Prepare the Swede Rice
  1. Using a normal cheese grater, grate the swede into a bowl. Alternatively, you can use a blender and grating attachment.
  2. In a pan over a medium heat, add the coconut oil and garlic oil.
  3. Add in the swede and allow it to cook stirring regularly to make sure it doesn't stick. When the swede starts to brown lower the heat a little and continue to cook. In total it should take 15 minutes for the swede to cook. You will need to start cooking the fishcakes 5 minutes after you have started cooking the swede.
Prepare the Salmon Fishcakes
  1. Heat the coconut oil and garlic infused oil in a pan over a medium heat.
  2. Carefully, using a spatula transfer the fishcakes to the frying pan, cover it with a lid and allow to cook for 10 minutes, flipping every few minutes. Be careful when flipping the fishcakes, as they can be very delicate.
  3. Once the fishcakes have browned and are almost cooked you can turn down the heat.
  4. Serve when cooked through. You can keep any leftover fishcakes in the fridge for 2 days, or freeze them.
Recipe Notes

No roasted pumpkin? No problem!

If you haven't got any roasted pumpkin you can easily sub this with any other kind of root vegetable. I personally prefer the taste of roasted vegetables, but because you will be adding it into the fishcake mix, it won't make much difference. Just steam or boil some pumpkin (or other root vegetable), mash it, and add to the fishcakes.

You could also add canned pumpkin if you have some, but this might have an impact on the nutritional information, so you should remember to adjust the quantity.

Fish in Tarragon Sauce with Creamy Mash and Mixed Greens – AIP, Low FODMAP and low carb

aip-lf-salmon-hubbard-mash-and-greens-medley-2

This image shows salmon in tarragon sauce with creamy pumpkin mash (made using Hubbard pumpkin) and mixed greens (using Chard). This dish was also served with some aioli sauce drizzled on the top of the ‘mash’ – the recipe can be found at the nourished coeliac (just search Aioli).

Recently I embarked on two elimination diets (the Autoimmune Protocol AIP and Low FODMAP) to help manage gut issues caused by Small Intestine Bacterial Overgrowth (SIBO). For those who are new to my blog, you can catch up about it here SIBO – A Basic Guide, Autoimmune Protocol – The Basics and Low FODMAP – A Basic Guide.

As well as being AIP and low FODMAP I have to maintain my current diet of being ketogenic (low carb and high fat – you can read my article about the ketogenic diet here). The combination of these diets has made cooking quite tricky so I am hoping to share as many recipes with you as possible that are compliant with these three ways of eating.

I have managed to find a few recipes online that are AIP and Low FODMAP which I will list below for your convenience. Some of them are naturally lower in carbs but others will need a little tweaking. I will include notes with the links so you know which recipes might need to be adjusted.

Petra 8 Paleo; https://petra8paleo.com

  • Cinnamon Beef Stew
  • Shepherd’s Pie with 2 twists – Cauliflower can be an issue for some people who are low FODMAPs so sub with celeriac/ swede or another low carb friendly root vegetable for the ‘mash’ topping.
  • Rhubarb ginger glazed bok choy with bacon – Limit the amount of orange pulp used as its quite carby; you could try using an orange extract (that would be my choice).
  • Spanakopita Pie
  • Zucchini Canoes
  • Cabbage Bacon

Field Notes on Healing; https://fieldnotesonhealing.wordpress.com
Egg free salmon cakes – the recipe calls for plantain (which my current diet excludes) so you could always sub with celeriac, swede or some mashed pumpkin.

The Nourished Coeliac;  http://www.thenourishedcoeliac.com/home
This is my FAVOURITE blog for recipes and I highly recommend following Emma on Instagram!

  • Spanish lamb chops with patatas bravas and aioli (this recipe is also low histamine)
  • Pesto (another recipe also low in histamine)
  • Lamb Koftas
  • Cucumber and mint salsa (Omit the stevia)

Beyond the bite for life;  http://www.beyondthebite4life.com

  • Savoury rutabaga gravy – this is AIP, low FODMAP and keto (yay!)
  • Salt and vinegar rutabaga fries
  • Grilled spaghetti squash shrimp scampi

Tips for making this recipe
The recipe below can be tweaked according to your tastebuds and what you have in the fridge. The notes below should help you to chose the best ingredients for a low FODMAP and AIP diet.

Coconut MilkMontash University is the leading research organisation for research on the Low FODMAPs diet. There website / app suggests that coconut milk is ok for a low FODMAP diet. However you need to make sure that the brand you are using is just coconut milk with no added thickeners or sweeteners. If you can’f find any available locally to you then the best option would be to make your own. Its relatively easy to do and quite cost effective if you buy your flaked coconut in bulk.

Some people on the AIP diet like to cut out coconut milk completely, especially during the early days of the elimination process. If this is the case for you, try could using coconut oil, ghee or just omit the coconut milk.

Stock
Stock is another easy to make ingredient and is great for adding flavour as well as liquid to a dish. When cooked on a medium heat bone broth with reduce down and become thick, similar to gravy. I tend to use chicken broth (even with fish dishes) as it creates a nice sauce once thickened up.

Pumpkin and Squash
Some types of pumpkin and squash (e.g butternut squash) are not low in FODMAPs so it’s always best to check the type that you are buying. For my low FODMAP recipes I have been buying winter squash like Hubbard squash and carnival squash. I found these posters useful for checking the types of pumpkin and squash;
Pumpkin and Squash Poster 1
Pumpkin and Squash Poster 2

Greens
For making the greens side, you can use any kind of leaves that you want. I have made it using a variety of Chard (just remember to use a few bunches as it wilts once its cooked and reduces heavily), collards, cabbage (avoid Savoy cabbage as its not low FODMAP), Chinese leaves such as bok choy or choy sum and even the greens of the tops of carrots.

Greens Infographic

Macros
This recipe is based on making two portions. You can alter the size of the sides if they are too much. I have included the macros for each individual recipe as well as the macros for the meal as a whole.

Fish In Tarragon Sauce with Creamy Mash and Mixed Greens
Total Carbs 21.3g
Fiber 6.3g
Net Carbs 15g
Fat 43g
Protein 39.2g
Kcals 605

Fish in Tarragon Sauce
Total Carbs 3.1g
Fiber 0.40g
Net Carbs 2.7g
Fat 22.8g
Protein 34.3g
Kcals 354

Greens
Total Carbs 8.8g
Fiber 4.3g
Net Carbs 4.5g
Fat 1.1g
Protein 2.8g
Kcals 45.8

Creamy Mash
Total Carbs 9.4g
Fiber 1.6g
Net Carbs 7.8g
Fat 19.1g
Protein 2g
Kcals 205

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Fish in tarragon sauce with creamy mash and greens side - AIP, Low FODMAP and low carb
A simple yet tasty fish dish that's low in carbs, is AIP and Low FODMAPs. You can use any kind of fish, pumpkin/ squash and greens. Or for a complete change you could try using a skinless chicken breast in place of fish and red cabbage instead of greens!
Course Main Dish, Side
Cuisine English
Prep Time 20
Cook Time 50
Servings
Ingredients
Fish in Creamy Sauce
Creamy 'Mash'
Mixed Greens
Course Main Dish, Side
Cuisine English
Prep Time 20
Cook Time 50
Servings
Ingredients
Fish in Creamy Sauce
Creamy 'Mash'
Mixed Greens
Instructions
Prepare the 'Mash'
  1. Start by heating the oven to 200'C (410'F).
  2. Peel and chop the pumpkin, drizzle with the olive oil and sprinkle with marjoram. Roast in the oven for 40 Minutes. Alternatively you can steam the pumpkin (I prefer the taste of roasted squash). To do this chop the squash into cubes and steam for 20 -25 minutes. You can add the garlic infused oil and marjoram in when you mash it up.
  3. When there is 15 minutes left for the pumpkin to roast, you will need to start cooking the fish and the greens.
Prepare the Greens
  1. Wash the leaves then slice into strips. Chop the leek tops into rings. Place both aside (in separate piles) until you need them.
Prepare the Fish in Tarragon Sauce
  1. Wash the fish with some lemon juice (optional) then place on a plate. Chop the leek tops into rings, sprinkle over the fish with the tarragon and place aside.
Cook the Fish and Greens
  1. FISH: Heat the coconut oil in a frying pan over a medium heat. Add in the fish fillets with the leeks and tarragon and add the bone broth - cover with a lid.
  2. Now and again check the fish to make sure there is still liquid (broth) in the pan (you don't want it cook dry). If the liquid is drying out then add a little more broth (or water) and turn the heat down.
  3. When the bone broth has cooked down and only a little remains (similar to a gravy consistency), add in the coconut milk and a pinch of salt then continue to cook. Occasionally using a spoon drizzle some of the sauce over the top of the fillets. (Keep covered while cooking)
  4. GREENS: In a frying pan add in the leek tops, collards/ cabbage leaves, the bone broth and cover with a lid. (Every now and again give the mix a stir to ensure it doesn't stick). If the liquid starts to dry turn down the heat and add a little water or extra bone broth. You don't want much, just enough to prevent the leaves from sticking.
  5. Just before the fish is ready to serve, take the cooked pumpkin and either using a potato masher or in a blender add the bone broth, coconut milk, salt, coconut oil then mash (or blend) together. Return to the saucepan for a minute or two to bring it back to temperature before serving. (If you steamed the pumpkin, add in the marjoram and garlic oil with the bone broth etc).
  6. Serve the fish on the side or over the pumpkin mash with the greens on the side.
  7. Enjoy!

Paleo Prawn Paella – Low Carb and Whole 30

chicken and seafood paella (12)

I’ve never actually tried real paella – the rice kind, let alone made my own. Whattt??? I know, it should be a crime or something. However after trying ‘fake’ paella e.g the cauliflower rice kind, I really don’t know how I went without. Although there’s no rice, I honestly don’t think you will be disappointed with this version. Its full of flavour and can be just as fancy pants as the original. My husband has tried the ‘real’ stuff and said that he actually prefers the cauliflower rice kind, because (in his words) “its lighter and you aren’t left feeling bloated and full up after a few bites, like you are with the rice kind”.

This recipe is based on Madeleine Shaw’s Seafood Cauliflower Paella from her book ‘Ready Steady Glow’. As with many of the recipes I come across, I had to tweak it in order to make it lower in carbs. The more times it has been cooked, the more I have played about with flavour.

Whole 30 Compliant
I have made this dish with a variety of seafood (fresh squid, mussels), with fancy pants Tiger prawns (with their heads still on), with chicken and king prawns, with chorizo and without. All have worked really well but I am giving you the recipe for the chicken and prawn version. In order to make it Whole 30 compliant you will need to either leave out the chorizo (which wont impact on taste – i’ll explain in a bit), or make sure that you use chorizo that is whole 30 compliant. If you leave out the chorizo I would suggest adding in extra seasoning – which is what I do. It’s entirely up to you what you add but if you want an example I would say add in some sweet paprika, extra garlic, chipotle flakes, chilli flakes and just a pinch of cumin.

Servings wise you’ll get 5 decent portions out of it (based on the measurements below). I haven’t yet tried freeing a portion, simply because I don’t like the way cauliflower rice freezes. It ends up being quite watery and you have to allow it to drain, then cook longer. If you were to freeze it, I would suggest baking it in the oven to reheat, as the longer cooking period should help cook out some of the moisture.

Macros
Total carbs 12.6g
Fiber 3.7g
Net carbs 8.9g
Protein 33.6g
Fat 14.3g
Kcals 311

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Paleo Paella Low Carb and Whole 30
This cauliflower paella is so full of flavour you wont be feeling like you are missing out! It can be made with a variety of fish or seafood and with or without chorizo.
Course Main Dish
Cuisine Spanish
Prep Time 15
Cook Time 40
Servings
Ingredients
Course Main Dish
Cuisine Spanish
Prep Time 15
Cook Time 40
Servings
Ingredients
Instructions
  1. In a blender blitz the cauliflower until it resembles rice like grains. Place aside until needed .
  2. In a small saucepan heat the chicken stock with the saffron on low for about 5 minutes to allow the flavours to release.
  3. Dice the onion and chop the garlic. If using chorizo either cut into slices or dice into small chunks (whichever you prefer).
  4. In a paella pan (or a large frying pan) heat half of the coconut oil then add in the onion, garlic and chorizo. Cook for about 5 minutes or until the onions have softened.
  5. Pour the chicken stock /saffron mix into the onions, add in the cauliflower rice, the chilli, paprika, lime juice and cook for about 10 minutes on low to allow the flavours to infuse and the liquid reduce. (If you are leaving out the chorizo, add in the extra seasoning here).
  6. Add in the tinned tomatoes, the cherry tomatoes and the red bell (or sweet) pepper and season with the salt.
  7. Continue to cook on low, stirring often so that it doesn't stick.
  8. Dice the chicken breast. Heat the rest of the coconut oil in a pan and seal the meat (5 minutes). When the meat is browned, add it (and any juice) into the paella mixture.
  9. Cook the paella mixture until the liquids reduced (10 minutes). Just before serving add in the prawns (or seafood) and parsley and cook for a further 8 minutes (or until all the fish has cooked through). Ensure you stir the mixture so that you cook the prawns / seafood throughout.
  10. When the fish is cooked, serve immediately. You can sprinkle some fresh parsley or lime juice on the top if you wish.

Sweet and Sticky Salmon

This recipe is a little bit on the higher end of the carb scale but as I had it for my main meal of the day it wasn’t an issue for me. However it can be made even lower carb if you want, just omit the carrot and the sweet red pepper, use a little less sriracha (3/4 tbsp) and half the amount of chilli flakes. It wont impact on the over all flavour, it’ll just mean you don’t have as many veggies in the dish and it wont be as spicy.

If you want to make your own sriracha then check out my Sriracha Mayo Recipe (just omit the mayo step!!!).

I have included the macros for the dish based on the ingredients listed below as well as the macros for a lower carb version. I should also add that this dish tastes best if you marinade the fish the day before.

This dish would probably work well with most kinds of fish and even most meats. I would go as far as saying that it would probably also work well with Quorn ‘chicken’ pieces – just remember to switch the bone/ fish stock for vegetable stock if you are serving to a vegetarian.

A Fishy Note
I buy my fish with the skin on and remove it myself but only because it gets cooked and given to the dog, however you could always keep it for making fish stock.

Macros

Total Carbs 17.6g
Fiber 5.3g
Net Carbs 12.3g
Protein 48.4
Fat 24.6g
Kcal 488

A Lower Carb Version

Total Carbs 13.7g
Fiber 3.9g
Net Carbs 9.7g
Protein 47.8g
Fat 24.2g
Kcal 467

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Sweet and Sticky Salmon
This sweet and sticky salmon is so easy to make yet it really packs a punch in the flavour department! Its quite versatile too and would work well with most types of fish and even with meat.
Course Main Dish
Prep Time 10
Cook Time 15
Servings
Ingredients
Course Main Dish
Prep Time 10
Cook Time 15
Servings
Ingredients
Instructions
  1. When you have measured out and chopped the garlic and spring onion - take a pinch of the garlic and a tsp of the spring onion and a pinch of the chilli flakes to use in the cauliflower rice. Place in a small dish and set aside until needed - point 5.
  2. Ideally you want to season fish the night before or at least an hour before so that the flavours can infuse. Start by removing the skin (set aside) then washing the fish under cold running water. Place the washed fish in a colander to drain (this helps to wash off any loose scales that may have stuck to the fish when removing the skin) .
  3. Add the drained fish to a bowl and add in the garlic, coconut aminos, lime zest and juice, the sriracha, the tamarind paste, the chilli, the Spring onion, the red pepper and stir until all the ingredients are coated. Cover and place in the fridge and allow to marinate.
  4. Make and cook the cauliflower rice before cooking the fish, as it takes the longest to cook. In a blender or food processor add the cauliflower florets and blitz until it turns rice like. I have a thermomix so it literally takes a few seconds on speed 10.
  5. In a pan over a low heat add the olive oil, when it starts to heat up add the cauliflower rice, the pinch of the garlic/ chilli flakes and the tsp of spring onion. Cook for about 15 minutes stirring regularly so that it so doesn't stick to the pan. About 8 minutes before the rice is done (or once it starts to brown) you want to begin cooking the fish. You can turn the heat down a little if you don't want your rice to brown any further - or take off the heat and cover with a lid.
  6. Place the bone broth in a pan on a high heat, when it starts to thicken and go almost sticky add the carrot strips and turn down to a medium heat. Allow the carrot to soften a little (3 minutes) then add in the fish with all of the sauce/ marinade. You can add a little water to the bowl and swirl it about to get all the juices - pour into the pan.
  7. Cover the fish with a lid and cook on a medium heat stirring occasionally to make sure it doesn't stick to the base of the pan. You can set a timer for 8 minutes - this should be enough time to cook the salmon throughout. If you have quite chunky/ big pieces you may want to cook a bit longer.
  8. When the fish has about 2 minutes left add in the erythritol. Stir to combine. For whole30 add in 1/4 cup of apple juice.
  9. When the fish is done, place the caulirice into a bowl then top with the salmon and drizzle over the juices.
Recipe Notes

If you like this dish then check out my recipe for Schezuan Chicken

Paleo Sweet Pulled Pork

This is another recipe that I feel kind of bad about calling a recipe because it’s not really difficult or something that someone couldn’t fathom out for them self! However I am sharing it as it would be useful to those who are new to paleo; When you make the switch eating this way it can be really daunting especially if a person is used to jar marinades and sauces. This ‘recipe’ should take the guess-work out and give you the building blocks to cooking paleo and low carb.

Sweeteners
If you are not low carb, then you could easily switch the erythritol for another type of sweetener or even use honey. You will need to reduce the amounts though as erythritol isn’t that sweet so I would suggest halving the sweetener if using honey or sugar and maybe reducing by 1/4 if using xylitol or coconut sugar.

Macros

The macros are based on 8 servings but it will depend on the amount of meat used. I forgot to make a note of the size of my joint but as it was in my meat box (From The Well Hung Meat Company) I know it was about 1.8kg!

Seasoning with Meat
Total Carbs 1.1g
Fiber 0.19g
Net Carbs 0.95g
Protein 39.2g
Fat 42.6g
Kcals 556

Seasoning Only – 8 Servings
Total Carbs 1.1g
Fiber 0.19g
Net Carbs 0.95g
Protein 0.45g
Fat 2g
Kcals 23.9

Serving Suggestions
Want something to serve this with then take a look at my coleslaw recipe or for sauces and dips you could serve it with dairy free tzatziki or spicy sriracha mayo!

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Paleo Sweet Pulled Pork
This sweet and flavourful pulled pork is seasoned enough to give it a subtle flavour without being too sickly sweet. If you wanted an extra kick then add in a little more cayenne pepper and a pinch of chilli flakes!
Course Main Dish
Prep Time 10 Minutes
Cook Time 6 Hours
Servings
Servings
Ingredients
Course Main Dish
Prep Time 10 Minutes
Cook Time 6 Hours
Servings
Servings
Ingredients
Instructions
  1. In a small bowl combine 1 tsp of salt, the oregano, the cayenne pepper, erythritol, the chopped sage, and the olive oil. Stir to combine.
  2. Using a sharp knife, carefully poke a few holes all over the joint. Then peel and slice the garlic into slithers. Poke slithers of the garlic into the holes in the meat, pushing the garlic in until it can't be seen.
  3. Using your hands rub the seasoning mix over the meat focusing on the top part of the joint (the fatty bit).
  4. Place the meat in the slow cooker with the fat side down. Pour in the bone broth. (I used frozen cubes of bone broth)
  5. Leave the slow cooker on low and cook for about 6 hours. Alternatively turn on high and cook for 4 hours. If you want to make the crackling to serve at the same time as the meat then go to number 7 and then follow the instructions for the crackling (listed below) - taking the fat out of the slow cooker 1 hour before the meat is done.
  6. When the slow cooker has finished (High 4 hours/ low 6 hours), using oven gloves take the dish out of the slow cooker and place on a chopping board or heat safe surface.
  7. Turn the meat around (be careful as it will be hot) and using tongs peel off the top layer of fat and place on a small baking tray fatty side down. Sprinkle with the remaining 1 tsp of salt
  8. Take two forks and carefully pull the meat apart, until it is all shredded then stir about so that any sauce in the bottom of the dish gets evenly distributed over the meat. Serve with some salad and coleslaw or in a paleo wrap with guacamole - yum!
Making the Crackling
  1. Heat the oven to 220'C (428'F) or as high as you can.
  2. Place the baking tray with the fat on into the oven and cook for about 30-40 minutes.
  3. When it is ready take out the oven and allow to cool. When cool enough to handle cut into strips using meat scissors or a sharp knife.
  4. Serve on the side with the pulled pork or keep in an air tight container in the fridge to munch on when you want!
Recipe Notes

The pulled pork will last in the fridge for about 3 days. If you wanted to you could dish up into freezable containers and freeze. When ready to use, defrost in the fridge over night and reheat until piping hot in the oven or microwave.