Tuesday, April 7, 2015

Not just another salad round up

I recently went on a road trip with the family. There is always a bit of anxiety for AIPers especially IBDers when traveling as we are away of our comfort zone - our kitchen.

Even when we are not in a flare, unknown ingredients in prepared "eating out" food can trigger symptoms.

I wasn't feeling that great as we left, but I no longer let the " not feeling perfect"  prevent me from enjoying time with my family.

I did my research for where to eat in the city and quickly honed the art of ordering out on AIP. I ended up eating a lot of salads with oil and vinegar and a piece of simply cooked protein.

I made a few trips to Wholefood and gathered my supplies to make my salads in the hotel. Having a fridge in your room is so important and pack some canned fish or smoked oysters as your just in case protein.

Since our returned I realized I have become hooked on these wonderful salad. The extra fiber ( which can irritate an inflamed gut of an IBDer ) didn't bother me as it has before. I credit it to my body has become stronger and my gut has continued to heal nicely. I am now eating 2-3 full meals of salad with protein and my family seem to be catching on too.

I decided to jot down a few notes on how one can make a salad meal exciting.


  • Batch bake chicken breast and freeze. Defrost and eat as needed. I have been batch baking chicken breast ( about 8- 10 lbs a week for the whole family) 
  • Seafood - fresh, seared, baked or canned are convenience.

Keep your greens fresh

  • learn how to store your greens to keep them fresh longer here  and here

Very your oils/ fat

  • Coconut milk, coconut oil, Extra virgin oliver oil, avocado oil.

Add a splash of cold bone broth for more flavor

Eat your rainbow, as the Sesame Street gang says,  make your salad as colorful as possible, here is just a sample of your palate;  red beets, orange carrots, yellow mango, Green Kale, light green cucumbers, blueberries, purple cabbage.

Try new herbs and vegetables - my favorites are radicchio, endives and watercress.

I love playing around with my salad dressings but here is one of my favorite recipe at the moment

  • 1/2 c full fat organic coconut milk
  • 1/4 c Kombucha Vinegar  or Apple Cider Vinegar 
  • 2 tbsp Extra virgin olive oil
  • 1/4 c finely chopped or minced herbs of your choice or add equivalent whole herbs to a blender
  • These are the herbs I have been using
  • 2 stalks of garlic greens ( LowFODMAP) or 1 clove minced garlic
  • 1/2 tbsp minced parsley
  • 1/2 tbsp minced cilantro
  • optional 1/2 tsp bone broth


        Add all ingredients to blender and blend until your preferred consistency

Need more ideas? Here are a couple salad links from some AIP bloggers, Thanks Sweet Treats and Petra8paleo

Grapefruit avocado kale salad by Sweet Treats
Mason jar salad dressing by Petra8paleo

 And if you haven't read my review of Meatified latest cookbook Nourish, you should check out her sneak peek Preview recipe of another awesome salad here.

So next time you think having a salad as a meal is boring... think again and refer to these recipes. Your body and your mind will thank you.

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