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I have been wanting to write a guide on how to avoid gluten in restaurants for a very long time. And I feel like this has been on your wishlist too as some of the questions I get asked the mos are: “What can I eat at a restaurant that is gluten free?“, “Can celiacs eat in restaurants?” and then “Ambra, can you write an eating out gluten free guide to help us navigate restaurant menus while staying away from gluten?‘

I get it. For the gluten free diner, eating out and letting a stranger be in charge of their meals can become a dreadful (and sickening) experience. After 6 years spent traveling the world on a gluten free diet, I put together the 10 best strategies to avoid gluten in restaurants that will empower you to feel comfortable and confident when you place your next (gluten free) order!

At the end of this post you’ll find a handy memo that recaps the most effective tricks to avoid gluten in restaurants. Make sure you save this image on your phone so you can always pull it up when you need it!

One last thing before we start: if you are looking for more specific resources to avoid gluten in restaurants in a specific city, make sure to check out my gluten free city guides!!

HOW TO AVOID GLUTEN IN RESTAURANTS. THE ULTIMATE GUIDE
1.
Do your research first

The best way to locate trustworthy gluten free restaurants around you is to look up blog posts written by people with gluten issues who have already tested them. Gluten free blogs are the most reliable sources of information, as they are compiled by folks who go through your same struggles and are really scrupulous with their recommendations.

Another good option is to download specific gluten free apps (like Find Me Gluten Free) on your phone and sort results with filters like: “dedicated gluten free” or “most celiac friendly”.

On the other hand, looking up “gluten free restaurants” on Yelp, Trip Advisor or Google Map WON’T give you very accurate results, as these apps pick up the words “gluten free” even from random comments left by their users. Somebody typing out: “…there was no gluten free food in this place” is enough to make a restaurant pop up in your search and give you the wrong information.

Once you have selected gluten free friendly restaurants you can rely on, save them on the map application on your phone so they are easily accessible, and remember to always keep this list updated with any new restaurants you try. This will allow you to create a personalized collection of gluten free restaurants around you that’s reliable and practical.

2.
Be selective

Whether you are browsing through your gluten free map, or you are walking around a new area of town, make sure to be selective when it’s time to choose where you are going to eat.

Before you decide to pull the trigger and walk into a new restaurant, check out their website and see if their menu clearly lists the allergens contained in each dish.

If you can’t find this information online, call the restaurant during non-peak hours (or walk in if you are strolling by) and ask them if they can accommodate your dietary needs and what type of dishes they can offer you.

It will definitely be easier to avoid gluten in restaurants that brand themselves as “gluten free friendly”, as the staff should be accustomed to preparing gluten-free food and have experience in preventing cross-contamination, so these types of eateries should always be your first choice.

But sometimes you can receive excellent (gluten free) service even in a regular restaurant. Just talk to them before, see if they sound knowledgeable, and if for whatever reason you don’t feel confident, thank them and choose another place!

3.
Always be the last to order

You know it: gluten free orders are just a tiny bit more complicated (and frustrating) than those of your fellow diners, and it’s never fun to be that customer who needs to ask for a million changes.

Always let them go the other people first and be the last one to speak to the waiter. This will allow you to have extra time to discuss the menu and avoid that awkward moment when everybody looks at you weird as you rattle off the list of ingredients you need to stay away from.

In fact, when people are done with their order, they move on to a new conversation and stop paying attention to the waiter. This will allow you to be as inconspicuous as possible and make sure your waiter has a clear grasp of your dietary needs.

If the server doesn’t seem to be too knowledgeable, nicely ask him if you can speak to the manager or the chef. Do not feel embarrassed about requesting better assistance or asking multiple questions. It is your right to know how a dish is prepared and if it’s safe for you to eat!

4.
Phrase your dietary needs like this

For people who don’t deal with food restrictions themselves it’s sometimes hard to understand all the various permutations of the health issues gluten can cause.

Most likely, they are not informed about the differences between celiac disease, wheat allergy, gluten intolerance and autoimmune disease exacerbated by gluten, and if you don’t sound convincing when explaining your needs, they’ll assume you’re just trying to be trendy and not treat your order as seriously as they should.

The most effective way to communicate your needs and avoid gluten in restaurants is to use the words “gluten allergy” and describe it as “severe”. Even when if it’s not your case and it’s not technically correct, phrasing your needs like this will instantly make your server be more careful when dealing with your order and it will most likely get you a safe, gluten-less meal.

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5.
Be knowledgeable

In order to better communicate your needs to a kitchen staff member, you need to educate yourself and be aware of non-so-obvious sources of gluten and sneaky contamination issues so that you can ask the right questions.

Of course, we all know bread, pasta, and baked goods aren’t allowed on a gluten free diet, but you need to be informed about all other potential gluten carriers commonly used in a restaurant kitchen, like imitation crab, seitan, soy sauce, flavorings, thickeners and other condiments.

Instead of asking YES or NO questions, invite the staff to elaborate on the preparation of the dish you are interested in, and on how they handle hidden sources of gluten or contamination.

Here’s a few questions to ask in order to avoid gluten in restaurants.

  • Are the mashed potatoes made from scratch or from a mix?
  • Do they add pancake batter or breadcrumbs when making omelets? 
  • Do they add breadcrumbs in meat patties and burgers?
  • Do they have a separate fryer for deep fried gluten free items?
  • Do they boil gluten free pasta in a separate pot? Ans if so, do they use a separate colander and utensils for draining it?
  • Do they use a separate cutting board to prepare your food so that breadcrumbs or other contaminants don’t end up in your plate?
  • Do they grill meat and fish on the same grill they use for bread? If yes, ask them to cook your order in a separate pan.
6.
Do NOT assume gluten free dishes are actually gluten free!

Often times, we assume a dish is gluten free just because there is nothing in the description that mentions gluten containing items.

And so we figure a rice dish is gluten free when often times it’s not, just like Cuban rice, saffron rice and paella that are cooked in a stock that has wheat in it. Or we wrongly assume that buckwheat noodles are gluten free because we ignore that buckwheat only comprises a very small percentage of the noddle, and that the rest are made with wheat!

Even at the cost of sounding redundant, always ask how each item is prepared. Gluten hides in marinades, dressings, gravies, stocks and thickeners that are added to foods that would normally be gluten free.

7.
Keep your modifications simple!

When you can’t find anything that fits your needs on the menu, ask the kitchen to create a custom meal for you simply by throwing together a nice salad or by grilling or steaming fish or meat and/or vegetables.

Keeping your custom order simple will improve your chances to avoid gluten in restaurants. Avoid all items that involve sauces or marinades and choose dishes made with few ingredients. As per the dressing, ask for some olive oil, lemon juice, salt and pepper on the side so you can be extra sure of what goes into the seasoning.

If you keep it this simple, almost every kitchen will be able to accommodate a safe gluten free meal for you.

Lastly, remember to arm yourself with patience. Altering the preparation of certain dishes will slow down the service a bit. Be aware of that and allow the kitchen some extra time to provide you with an allergy free meal.

8.
Always triple check!

Just because it seems like the ordering process went smooth, do not assume that when the food arrives you are ready to eat. I can’t even tell you how many times I was served food that WAS NOT gluten free, even after having entire conversations with more than one server about my order.

The best thing you can do is train your eye to distinguish gluten containing items from their gluten free equivalents, and to investigate your dish closely to inspect the possible presence of gluten.

Here are some examples:

  • Learn to distinguish a regular pizza crust from a gluten free one. It’s not uncommon, when I order gluten free pizza, that I am brought a regular crust and I need to send it back to the kitchen.
  • Look for bread crumbs sprinkled over your food. On more than one occasion I have ordered something I thought was grilled only to be delivered a breaded piece of fish.
  • Closely inspect your salad and check if you can spot croutons in there.

In short, when the food arrives, before you start eating it, thoroughly examine your dish and, when in doubt, ask the server to confirm it’s free from the allergens you need to stay away from.

9.
Stick to your plate

People love to split food and have a little taste of everything. BUT, when the group you are dining with orders appetizers for the table, 90% of the time it is something you can’t eat.

And, even in those cases where you could potentially join the feast (let’s say they ordered hummus), you won’t be able to enjoy it anyways because some of your table mates will kindly dive a piece of bread right into the bowl, scattering crumbs (and gluten) all over it.

In order to avoid gluten in restaurants, instead of asking for modifications on a dish the group wants to split, simply let them order what they want, keep calm, sip your wine… and hope your food comes quickly!

Then, when the main courses arrive, people will invite you to try their meal. Kindly refuse with a quick “I’m good, thanks”. By the time you call the server, wait for him to go check with the kitchen and come back with a verdict, the table will be done eating.

Lastly, stay away of shared desserts. If you can’t find anything that suits your food intolerances, opt for a bowl of fresh berries. And if you can’t conceive ending a meal without a proper treat, pack a gluten free snack or couple of home made cookies in your purse and enjoy it when it’s most appropriate.

10.
Temper your expectations

Dinner is over. And while everybody agrees that the chef was amazing and the restaurant averages a 4.8 star rating on Yelp…..

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Smoothies are fun and delicious way to throw together a quick meal… BUT, are they actually nutritious? Follow this guide on how to make smoothies more filling to balance the macronutrients in your blender and make better smoothies that keep you full for longer!

As a matter of fact, the biggest problem people have when it comes to smoothies is that, an hour after they finish it, they start to feel hungry again and end up snacking on other foods because they can’t wait until their next meal. This does not happen when you make an actually filling smoothie for breakfast or lunch that contains a good balance of all the macronutrients your body needs to thrive.

Below, you can find the answers to some of the commonly asked questions about how to make a smoothie more filling, that will help you create delicious and creamy smoothies that are low in sugar, dairy and gluten free and paleo friendly as well.

And you are on the Autoimmune Protocol (AIP), scroll to the end to see how make a filling smoothie that’s AIP approved too

How To Make Smoothies That Keep You Full - FAQs
1. Is having a smoothie for breakfast healthy?

Yes. If you do a good job in combining the sugar that naturally occurs in fruit with a healthy amount of proteins, fibers and fats, you can make smoothies that keep you full and satisfied all morning.

A healthy breakfast smoothie isn’t made by just blending fruit and ice, but it combines nutrients in a balanced way, which leads us to the next question.

2. What’s the macronutrients breakdown of smoothies that keep you full?

When selecting ingredients for a smoothie, you need to go way beyond fruit. A smoothie that’s just made with fruit and fruit juices is going to be high in sugar, lead to more cravings later on and it’s also not ideal if you’re trying to lose weight.

A filling smoothie includes ALL macronutrients: carbohydrates, proteins, fats and fibers that will make you feel satiated.

Here’s an idea of what a perfect, well-rounded smoothie should look like:

  • BASE: 1 cup of liquid (see which ones in the section below)
  • PROTEIN: 20 to 30 gr (1 scoop clean protein powder)
  • FAT: up to 2 tbsp healthy fat
  • CARBS: 1/2 to 1 cup fruit and steamed starchy vegetables + 1 cup vegetables
  • FIBRE: 1 tbsp (see question n. 6)
3. What liquid should I put in my smoothie?

To make a smoothie more filling, only opt for liquid bases that are unsweetened and low in natural sugar so that you can avoid the insulins spike that comes from fruit juices.

Here are some ideas:

  • Water (filtered water, spring water or infused water)
  • Unsweetened almond milk, cashew milk, hemp milk or other non-dairy milk
  • Full fat coconut milk
  • Coconut Water
  • Unsweetened green tea
4. What can I put in a smoothie for protein (without adding dairy)?

Proteins are essential to make smoothies more filling as they help initiate your ‘satiety hormones’, the ones that tell you are full.

Here are some ideas to add more protein into your smoothies:

  • Baby Spinach and Kale
  • Chia Seeds, Hemp Seeds, Pumpkin Seeds
  • Almond or Cashew Butter
  • Grass Fed Collagen (while collagen is proven to have great benefits for healing leaky gut, it is not a complete protein, as it does not contain the complete amino acid profile you would get from meat. Use it for a boost of protein in your smoothie but make sure to incorporate more complete protein in your diet throughout the day)
  • Junk Free & Dairy Free Protein Powder (make sure you always choose plain, unsweetened flavors)
5. What’s the best fat to add to a smoothie?

Adding good quality fat makes your smoothie creamier and more satisfying. Healthy fats slow down the digestion and absorption of the sugars contained in fruit helping to balance your blood sugar. Fat also helps you curb overeating and it’s a great source of energizing fuel to use during the day.

Here’s some examples of healthy fat to make your smoothies more filling:

  • full fat Coconut Milk
  • ¼ Avocado
  • 2 tbsp nut or seed butter (almond butter, cashew butter, sunflowers seed butter, tahini)
  • 1 handful of nuts
  • Coconut meat or coconut butter
6. What can I add to my smoothie for fiber?

Fruit naturally contains fiber, but when fruit is blended up in a smoothie, it’s easier (and faster) for our bodies to absorb the natural sugars it contains. Adding a good source of extra fiber to your smoothie will help you slow down the absorption of the sugars.

In addition to that, fiber is important to keep our digestive systems running smooth and to keep us full.

Here are some examples of fiber sources to add to your smoothies:

  • Vegetables, ½ to 1 cup. Carrots (check out my Carrot Cake Smoothie Bowl), zucchini, spinach and kale are the easiest to add to a smoothie as they have a very agreeable taste. You can also try adding steamed cauliflower, steamed kabocha squash and fennel.
  • Ground flax seeds, chia seeds, hemp seeds (up to 1 tablespoon)
  • Prebiotic fiber blend, Tigernut Flour (up to 1 tablespoon). See the benefits of tigernut here.
7. How much fruit should I put in my smoothie?

Putting too much fruit in a smoothie provokes a spike in your blood sugar, and the consequent release of insulin leads to imminent energy crashes, feelings of hunger, mid-day cravings, anxiety, etc. For this reason, you need to limit the amount of fruit to 1/4 to 1 cup per smoothie and balance out the sugars from fruit with all the other macronutrients mentioned above.

To limit the amount of sugar in your smoothies:

  • Prefer low-sugar fruits, such as: all berries, green apple, pear, kiwi, lemon, lime, grapefruit, cranberries, cantaloupe
  • Prefer less ripe bananas (they contain less sugar)
  • Use mango and pineapple in moderation
8. How do you sweeten a smoothie?

Smoothies don’t need to have any extra sweeteners, as the fruit you put in is perfectly sweet already. There is no need to add dates, honey, maple syrup, or anything else to your smoothie if you use fruit to sweeten it.

Also, there are some ingredients that can help you achieve a sweet sensation without using extra sugar:

  • Liquids like Coconut Milk and Coconut Water
  • Sweet spices: Cinnamon Powder, Nutmeg, Ginger Powder or root, Vanilla extract, Turmeric
  • Unsweetened Cacao Powder and Carob Powder (only add ½ tsp or the taste will be overpowering)
  • Superfoods: Mesquite Powder, Maca Powder, Acai Powder
9. How do you make a smoothie thicker?

Consistency is important in order to make smoothies that keep you full. A smoothie with a rich and dense consistency is more satisfying to eat and gives your digestive system the impression that actually ate something rather than just drinking.

To make a smoothie thicker, make sure to add some of the following:

  • Frozen fruit (the best fruits to add thickness to a smoothie are mango, banana and acai)
  • Avocado (for an extra creamy texture)
  • Pumpkin puree (to make your smoothie super rich)
  • Flax seeds or flax meal
  • Coconut yogurt
  • Chia Seeds (soak them in water for about 10 minutes before blending them in your smoothie so they incorporate easily)
10. Does adding more ice to a smoothie make it thicker?

Yes. You can either add crushed ice or ice cubes to thicken up your smoothies or even fruit-infused water that you have previously frozen to give your smoothies a boost of flavor.

11. How can you make a smoothie easier to digest?

a. Add crunchy toppings to chew on

 The act of chewing stimulates the production of salivary enzymes that are responsible of activating digestion and stomach acid so that your digestive tract is fully capable of assimilating all the good nutrients you are taking in.

Here are some ideas for healthy toppings to make smoothies more filling and more digestion-friendly:

  • Brazil nuts (I use them as a natural selenium supplement) and other nuts
  • Unsweetened shredded coconut
  • Cacao nibs (they are also high in protein)
  • Passion fruit (low in sugar)
  • …why not?, a couple of homemade grain free cookies (because balance

b. Don’t drink it too fast

Smoothies are not meant to be drank like a drink, but to be eaten slowly and chewed on, as an actual meal. Drinking your smoothie too fast makes it hard for your body to absorb all the nutrients, and it can provoke bloating and digestive upset.

Also, by perceiving you smoothie like an actual and filling meal (instead of a drink) you will be less prone to seek for solid food.

c. Don’t make your smoothie too cold

If your stomach is sensitive to cold foods (especially early in the morning, when your digestive system is warming up), skip the ice and only use half the amount of frozen fruit and vegetables and replace the other half with ingredients at room temperature.

12. How do I make an AIP friendly smoothie?

With restrictions on nuts and seeds and on the amount of fructose one can consume per day (download a COMPLETE AIP FOOD LIST HERE), being on the Autoimmune Protocol can make it a bit challenging to make a filling smoothie.

HERE’S AN EXAMPLE to make smoothies that keep you full and are also AIP compliant and low in fruit:

Combine half a banana with 2 cups of baby spinach, ½ a zucchini (peeled), ¼ of an avocado, ½ cup water, ½ cup coconut milk, a dash of cinnamon, 1 tbsp of tigernut flour (for prebiotic fiber) and 1 scoop pf collagen. Top with some coconut shreds and tigernut flakes to activate digestive enzymes while chewing.

This concoction will help you balance out potential blood sugar spikes and keep you full for longer!

Creamy AIP Green Smoothie from "The AIP Italian Cookbook"
... Now It's On YOU!

What are your best tips to make smoothies that keep you full? Let me know in a comment below! And if you enjoyed reading article, make sure to share it on Facebook and save it on your Pinterest so you can always find it!

Lastly, don’t forget to subscribe to my weekly newsletter so that you never miss a post!!

Lots of love!
Ambra

Don’t forget to pin this article on your favorite Pinterest boards and to share it on your Facebook so that other people can benefit from it too!

Lots of love and healing vibes!

Ambra

Enter your email and get the COMPLETE AIP FOOD LIST!
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Is it just me, or, every time you start cooking, you end up with something totally different that what originally planned? Believe or not, these paleo plantain tortillas were actually supposed to be gnocchi!

…I should clarify. I was making the nightshade-free gnocchi from my AIP Italian Cookbook for the 50th time, but since I had some leftover boiled green plantain sitting on my kitchen counter, I needed to come up with an idea.

I am extremely jealous of my AIP Gnocchi recipe (I tested it so many times and it’s just good as regular gnocchi) and I want that to remain exclusive for those who buy my AIP Italian Cookbook. But, since I also wanted to share something delicious with you on the blog, I decided to make a food that those on grain free and autoimmune protocol diets miss very much: tortillas!

During the elimination phase of the AIP, the only thing I could think of was bread in all its forms and I even created an AIP Bread Board on my Pinterest! …Hence, I am assuming that for those who need to stay away from (gluten free) grains, these paleo plantain tortillas will be a breath of fresh air, because, YES, they taste and hold like regular tortillas!

Just to clarify: this recipe is not AIP compliant because it contains eggs, which is an AIP reintro food (check out these posts to learn about the YES & NO foods on the AIP and on reintroducing foods on the AIP).

These paleo plantain tortillas are FREE from gluten, dairy, grains, nuts and Whole 30 compliant as well!

One last thing before we get to to the recipe: make sure you use GREEN plantain for this paleo tortillas. When plantains ripen and start turning yellow, they become sweeter and acquire a subtle taste of banana that does not do well in savory dishes.

And you are looking for other plantain based recipes, make sure to check out my Paleo AIP Plantain Waffles and my collection of 25 Epic Recipes with Plantain!

Why You'll Love These Paleo Plantain Tortillas:
  1. They only require 3 ingredients to make.
  2. They hold well in the refrigerator for a couple days.
  3. They are soft but not chewy and they bend well without breaking when you fold them into tacos.

NOTE: If you are looking for a grain free wrap that’s also free from eggs, make sure you check out the recipe for my Paleo AIP Piadina (a typical Italian wrap) that can be found in my “Paleo AIP Italian Cookbook“.

Paleo Plantain Tortillas (GF, DF, Whole 30)
Preparation
time:

00:20

Cooking
time:

00:15

No. of
servings:

7

  • 300 gr boiled Green Plantain (about 1 1/2 plantains)
  • 1 free range Egg
  • 2 tbsp Tigernut Flour
  • 1/4 tsp Dried Italian Herbs
  • 1/4 tsp Himalayan Salt
  • 1 tsp Coconut Oil (for greasing the pan)
  1. Peel the green plantains, chop them in pieces 1,5″ thick, and put them in a pot with boiling water. Cook for about 15 minutes or until soft.
  2. Drain it with a skimmer and place it in a food processor. Add in the egg, tigernut flour, salt and herbs and process until you have a nice ball of dough (it’s ok if it’s a bit sticky).
  3. Place the dough in between two sheets of parchment paper and gently start to press it down with your hands to create a circle of dough underneath.
  4. After you flattened it down by hand, take a rolling pin and help the process along unitl 1/8″ thick.
  5. Carefully pull off the top piece of parchment paper, cut the flattened dough in circles helping yourself with a small soup bowl and a knife.
  6. Gently pass a large knife under the circles of dough to detach the plantain tortillas from the bottom piece of parchment paper.
  7. Grease a cast iron skillet or non stick pan with coconut oil and heat it over medium heat.
  8. Cook each tortilla for 1-2 minutes on each side or until brown “bubbles” form. Repeat this procedure until you are out of dough.
  9. Serve your paleo plantain tortillas stuffed with your favorite foods or store them in an airtight container in the fridge. Reheat before use.

I can’t wait for you to try these paleo plantain tortillas and I would love to know what you stuffed them with in a comment below!

Please, share this recipe with your friends and family on Facebook so they can try it too! And make sure to save it on your favorite Pinterest board and subscribe to my weekly newsletter so that you never miss a post!!

Lots of love!!

Ambra

Enter your email for "The 10 Day AIP Breakfast Plan" ... FREE!

The post Paleo Plantain Tortillas (GF, DF, Whole 30) appeared first on Little Bites of Beauty.

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Finding Korean beef cauliflower rice bowls when you eat out is a pretty hard challenge. Most of the times, these ground beef bowls are too greasy… And who knows what type of oil they used? …Let alone the type of beef… And did they add MSG? Or maybe flavorings that contain gluten?

Making your own is mandatory. Especially if you want to make sure that your bowls are grain free, Paleo, Whole 30 and Autoimmune Protocol (AIP) compliant.

The good news is that making this dish at home is super easy, and it doesn’t even take that much time! So, Korean beef cauliflower rice it is!!

The first time I tried this delicious dish, I was in a Korean restaurant in LA (check out my guide to eat Dairy & Gluten Free Food in Los Angeles), and I suddenly fell in love.

The crunchy texture the ground beef gets is crazy delicious. And the seasoning they add to it turns this into a completely different dish than the one we usually prepare in Italy with ground beef (see my family recipe here).

5 Reasons Why You Should Try my Korean Beef Cauliflower Rice Bowls:
  1. They’re packed with vegetables: from the cauliflower rice, to the bed of greens on the bottom, the grated veggies hidden in the meat sauce and the diced avocado on top.
  2. They’re free from soy: soy sauce is replaced with coconut aminos. If you don’t have issues with soy, feel free to use Tamari (gluten free soy sauce) instead.
  3. They’re free from nightshades: instead of using chili flakes (they belong to the nightshade family), I used ginger and turmeric to give it a spicy kick. Check out this post to see what foods are allowed and NOT allowed on the AIP.
  4. They make for a really great recipe to meal prep, as, after you quickly warm this up, it’s as good as if it was just made fresh!
  5. They are a crowd pleaser! Simply cook these Korean Beef Cauliflower Rice Bowls without telling anybody they are “healthy”, or “paleo” or “grain free”. Some people get defensive when they hear these labels as they don’t want to feel like they’re on a diet. But after one bite of this deliciousness, they’ll be totally sold!

Want to switch up the flavors in your kitchen? Next time you buy grass fed beef, alternate the recipe for these Korean Beef Cauliflower Rice bowls with some of my other favorites:

  1. AIP Paleo Spaghetti Bolognese
  2. AIP Paleo Lasagna
  3. Italian Ground Beef Skillet (my family’s favorite)
  4. Baked Stuffed Squash Blossoms (for a beautiful presentation)
Korean Beef Cauliflower Rice Bowls (Paleo, AIP, Whole 30)
Preparation
time:

00:10

Cooking
time:

00:17

No. of
servings:

3

  1. In a medium sized skillet, heat up the avocado oil and, when it starts to sizzle, add in chopped shallot and grated ginger, and lastly the ground beef, breaking it up into small bits with a wooden spoon.
  2. Add in the grated vegetables, garlic powder, turmeric and salt, mix well and cook for about 6 to 7 minutes on medium heat before pouring in the coconut aminos.
  3. Stir well and cook 10 more minutes, until there is no more liquid, and the meat is brown and starts to form crispy bits.
  4. While the ground beef cooks, heat up the coconut oil in a pan, add in the cauliflower rice, salt and mix well.
  5. Cook on medium heat for about 4 to 5 minutes, adding a little splash of water if needed.
  6. To assemble the bowls, create a bed of chopped greens, top one half with cauliflower rice and the rest with ground beef.
  7. Sprinkle some diced avocado and chive on top of your Korean Beef Cauliflower Rice Bowls (and some bits of pickled vegetables if you want) and enjoy!!

I hope you’ll enjoy these Korean Beef Cauliflower Rice Bowls and don’t miss to share the recipe with your friends and family on Facebook so they can try it too! Also, make sure to save this article on your favorite Pinterest board by clicking on the infographic at the bottom of this post.

And don’t forget to subscribe to my weekly newsletter so that you never miss a post!!

Lots of love!!

Ambra

Enter your email for "The 10 Day AIP Breakfast Plan" ... FREE!

This post was share on the Phoenix Helix recipe roundtable.

The post Korean Beef Cauliflower Rice Bowls (Paleo, AIP, Whole 30) appeared first on Little Bites of Beauty.

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The recipe for these AIP Paleo fruit cookies was born to fight a craving. And a pretty hard one to resist.

Every time I am back in Italy, I am tempted to head to this store where they carry all gluten free products and buy myself a big bag of their delicious fruit cookies! I mean, technically they are fine for me to eat. They are free from gluten and dairy, and, after completing the elimination and reintroduction phase of the Autoimmune Protocol (AIP), I know I am fine with consuming some gluten free grains

BUT, these fruit cookies have a pretty large amount of sugar. And that’s never good. Consuming more that a handful of cookies would give me a headache… and it’s pretty hard to stop when you have that bag of deliciousness in front of you

The only solution to fix my craving without regrets was to make my own AIP Paleo Fruit Cookies! And I think that the version I came up with is as amazing as the original one. As a matter of fact, I can’t stop eating them as well, just like it happens with the packaged ones I try not to go buy

Originally, I wanted to save this recipe for my “AIP Italian Cookbook”, and publish it in the dessert section, together with my AIP Cannoli, AIP Tiramisu, AIP Panna Cotta and a lot, lot more… But then I though to share it here as I wanted you ALL guys to enjoy it. And I am sure that after you’ve tried these AIP paleo fruit cookies, you’ll definitely want to go grab your copy of AIP Italian Cookbook

These AIP Paleo fruit cookies, are pretty much suitable for every diet: they are FREE FROM gluten, dairy, grains, eggs, nuts and seeds. And they are absolutely free from sugar as well!! All the sweetness comes from the sweet spices, and the dehydrated fruit!

To make these AIP paleo fruit cookies, I used the dough recipe of my paleo AIP tea cookies and played around with spices and dried fruit to recreate the flavor and texture of the fruit cookies I love.

I love them plain, served with some berries and coconut yogurt, or even dipped in some warm coconut milk with a dash of vanilla. But I can’t wait to hear from you how YOU like to enjoy these in a comment below!!

Ingredients you'll need for these AIP Paleo Fruit Cookies:

Here’s the FOUR secret ingredients that will make your AIP Paleo Fruit Cookies taste legit:

  1. Freeze dried banana: there is only one ingredient, no added sugar and a TON of flavor. And I love that, once smashed in little chunks, they look like crushed nuts.
  2. Freeze dried strawberry or raspberry: this are an absolute must to give your fruit cookies a complex, well rounded flavor. Freeze dried berries add tanginess to the dough and make your cookies taste delicious!
  3. Candied orange zest: This is really what gives these AIP Paleo fruit cookies ALL the flavor!! To avoid using store bough sugar coated candied orange zest. You can make your own, by caramelizing some organic orange peel in a tiny bit of maple syrup and valilla extract.
  4. Fruit Liquor: Liquor, if used in limited amounts, is fine for cooking and baking even during the AIP, as the alcohol will evaporate while cooking. You can either use a gluten free fruit liquor you have at home, some Limoncello or even a sweet wine like Moscato or Passito. If you want to stay away from it, replace this with some unsweetened apple juice.
AIP Paleo Fruit Cookies (Gluten & Dairy Free)
Preparation
time:

00:15

Cooking
time:

00:15

No. of
servings:

40

For the AIP Paleo Fruit Cookies:

For the Candied Orange Zest:

  • Zest of 1/2 organic Orange
  • 1 tbsp Maple Syrup
  • 1/2 tsp Valilla extract
  • 1/2 + 1/4 cup Water

For the Candied Orange Zest:

  1. Wash the orange well, slice into quarters, remove the pulp and as much of the white pith as possible with a knife.
  2. Dice the orange zest in little bits, add them to 1/2 a cup of water and boil for 20 minutes. Strain them, add 1/4 cup of water together with maple syrup and vanilla to the pan and bring to a boil. Let the zest simmer on low for 20 minutes adding more water of needed.

For the AIP Paleo Fruit Cookies:

  1. Preheat the oven to 345 F (175 C).
  2. Combine all ingredients in a mixing bowl (except for the dehydrated fruit and candied orange), mix and knead well until you get a nice and smooth ball of dough. To save time, you can combine them all in a food processor like the one I use and make the process a lot faster).
  3. Place your ball of dough over a sheet of parchment paper, cover it with another sheet of paper and flatten it down with your hands.
  4. Sprinkle the crushed freeze dried fruit and candied orange bits over the flattened dough, cover it again with parchment paper and roll down again until ¼ of an inch thick.
  5. Carve out cookies using your favorite cookie cutter.
  6. Bake for 15 minutes, let them cool down and enjoy!!

I am super excited for you to try these AIP Paleo fruit cookies, and please, make sure to share the recipe with your friends on Facebook!!

Also, make sure to save it on your favorite Pinterest board, and subscribe to my weekly newsletter so that you never miss a post!!

Ciao, Ambra

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This post was featured on the Phoenix Helix Recipe Roundtable

The post AIP Paleo Fruit Cookies (Vegan, Dairy & Gluten Free) appeared first on Little Bites of Beauty.

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Ever since I visited Hawaii, I fell in love with the amazing dishes you can find there and it was about time that I came up with my own version for AIP Paleo coconut shrimp.

In Hawaii, coconut shrimp can be found in many of the food trucks that gather in fun outdoor markets. But – as you can imagine -, they are not the healthiest dish!

Not only are they deep fried, they are also rolled in a beer and flour batter that’s definitely no good for the gluten free eater (yes, in case you didn’t know, beer contains gluten, just like all the other gluten containing ingredients you find listed on this post).

In this much healthier version, my AIP Paleo coconut shrimp are coated with 3 ingredients that all derive from coconut, and are lightly pan fried so they are not heavy to digest.

Beside being free from gluten and dairy, this recipe is also fully Autoimmune Protocol (AIP) compliant (head over to this post for a full list of the foods allowed and not allowed on the AIP).

PS: if you are in the mood for Hawaiian food or are planning a trip there, make sure to check out my post about How to Eat Gluten Free in Hawaii (with Paleo and AIP Tips). I think you’ll find it very useful!

As always, if you make this recipe, don’t forget to take a photo and tag me when you post it on your Instagram so that I can see it!!

AIP Paleo Coconut Shrimp (Dairy & Gluten FREE, Whole 30)
Preparation
time:

00:15

Cooking
time:

00:07

No. of
servings:

2 to 3

  1. Put the coconut flour, milk and shreds into three soup plates and prepare one empty dinner plate to arrange the shrimp once coated.
  2. Add salt and dried oregano in the coconut flour plate, mix well and toss in all the shrimp. Mix around with your hands until each one is well coated with flour.
  3. Dip one shrimp at the time into the coconut milk bowl, then into the coconut shred plate and finally place the shrimp in the empty dish. Continue this procedure until you run out of shrimp.
  4. Heat up the coconut oil in a non stick pan, and, when it starts to sizzle, add in your AIP paleo coconut shrimp (gently add the shrimp one at the time to prevent the coating from falling off).
  5. Cook over medium heat for 3 minutes on each side.
  6. To prepare the basil avocado mash, wash the basil leaves and chop them finely. Mash the avocado, add in the olive oil and chopped basil and mix well.
  7. Stick 3 or 4 shrimp on a skewer and serve accompanied with some avocado & basil mash.

Enjoy these AIP Paleo coconut shrimp and don’t miss to share the recipe with your friends and family on Facebook so they can try it too! Also, make sure to save this article on your favorite Pinterest board by clicking on the infographic at the bottom of this post.

And don’t forget to subscribe to my weekly newsletter so that you never miss a post!!

Lots of love!!

Ambra

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The post AIP Paleo Coconut Shrimp (Gluten FREE & Whole 30) appeared first on Little Bites of Beauty.

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What better recipe could I come up with for April (asparagus month), if not a delicious and healthy asparagus omelette inspired by a classic yet simple Italian dish?

Here in Italy, spring is not really spring if you don’t consume a generous amount of eggs with asparagus while they are in season (or “Frittata con gli Asparagi” as we call it). Unlike it is in the US, eggs are not considered a breakfast food in Italy and frittata it’s typically consumed as a “secondo”, a protein based meal that most people have for dinner.

This is a recipe my family has been making since I can remember. And to keep it even more local and seasonal, my parents even swap store bought asparagus for hand picked wild asparagus whenever possible to give it a more earthy and intense taste!

Also, you can personalize this recipe by swapping prosciutto for another kind of gluten free cured meat and topping the dish with some dairy free cheese of your choice. Sprinkling some toasted sunflower seeds on top can help you give your healthy asparagus omelet a crunchy kick too.

This recipe is of course, free free from gluten and dairy, paleo and Whole 30 compliant as well!

If you are on an egg-free diet or on the Autoimmune Protocol (AIP), but are still intrigued by the idea of cooking Italian classics revisited in a healthy way, check out my AIP Italian Cookbook!!

And if instead, you are an egg lover, make sure to grab my recipe to make sweet potato egg nests, which are not only delicious but also beautifully presented!

As always, if you make this recipe, don’t forget to take a photo and tag me when you post it on your Instagram so that I can see it!!

Healthy Asparagus Omelette (Paleo, Dairy & Gluten Free)
Preparation
time:

00:05

Cooking
time:

00:10

No. of
servings:

2

  • 1 bunch of Asparagus
  • 4 free range Eggs
  • 2 tbsp full fat Coconut Milk
  • 4 thin slices of Prosciutto di Parma
  • 1 tbsp Extra Virgin Olive Oil
  • 1/4 tsp Himalayan Salt (or flavored salt, I used a mix of Herb and Balsamic Vinegar flavored salts)
  • 2 sprigs of Fresh Thyme
  • 1 tsp Balsamic Glaze
  1. Wash the asparagus, grease a non stick pan with olive oil and, when it starts to sizzle, arrange the asparagus on the bottom of the pan like you see in the photos. Cover the pan with a lid and let cook on medium heat for a 3 to 4 minutes.
  2. In the meantime, crack the eggs in a small bowl, add in the coconut milk and a pinch of salt and beat them with a whisker until they foam a little.
  3. Pour the egg mixture over the asparagus, put the lid back on and finely chop the prosciutto on a cutting board until you have crumbs of it.
  4. Sprinkle the prosciutto bits over your healthy asparagus omelette and cook for 4 more minutes, always with the lid on.
  5. Top your omelette with some fresh thyme, a pinch of flavored salt and a drizzle of Balsamic glaze, cut it in half and serve over a bed of baby spinach seasoned with extra virgin olive oil and salt.

I am sure you’ll love this healthy asparagus omelette and I hope you’ll want to share it with your friends and family on Facebook so they can try it too! Also, make sure to save it on your favorite Pinterest board. And don’t forget to subscribe to my weekly newsletter so that you never miss a post!!

Lots of love!!

Ambra

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The post Healthy Asparagus Omelette (Paleo, Dairy & Gluten Free) appeared first on Little Bites of Beauty.

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