Sautéed Apples (AIP, Whole30, 21DSD, Vegan)

In March, I received some blood work results, from my integrative doctor, that indicated my gut is not as healed as we had hopped. After nearly 2 years on the autoimmune protocol, it was a little disappointing, but honestly, I’m proud of how far I’ve come not just in what I’m eating, but also with sleep & stress management & other lifestyle factors. Really, it wasn’t that long ago that my doctor and I were navigating the world of SIBO. So, in the spirit of gut healing, I’ve embarked on not just an AIP reset, but I’m also incorporating variations on a Whole30, a 21 Day Sugar Detox (energy modifications), and the Repairvite protocol, along with some targeted supplementation.

This mishmash of protocols won’t last forever. Restricting so many food items is really not something I recommend longterm or without the guidance of a good functional medicine doctor. I plan to stay very strict for a minimum of 30 days, but hope to stretch most of the principles out for at least 60 days, depending on how I’m feeling both physically & mentally.

The Whole 30, 21DSD and Repairvite protocols all shun the consumption of sugar, even the less refined options like honey & real maple & coconut sugars etc. The 21DSD & Repairvite protocols take it even further & reduce the types and amounts of fruit (and thus the natural sugars).

One of the hardest parts about giving up sugar & many fruits is that I’m not really able to do any baking. I’ve been baking almost my whole life & it’s become almost therapeutic for me to make something from time to time. But AIP/allergen-free baking is expensive & I simply cannot justify making something I can’t consume (don’t even get me started on our lack of freezer space, so making ahead & freezing isn’t an option either). These sautéed apples aren’t quite the same as baking, but they do help fill that baking hole…. They’re a great low-sugar option that allow me to feel like I’m having a bit of a treat while still staying compliant with my chosen protocols. I especially enjoy the sautéed apples warm from the skillet with a drizzle of cold coconut milk.

Sautéed Apples
Yields 1 serving

2 tsp Coconut Oil 
1 Apple (use granny smith if following the 21 Day Sugar Detox)
1/4 tsp Cinnamon 
1/4 tsp Mace (can substitute Nutmeg if not following AIP) 
pinch Sea Salt 

Coconut Milk, for serving 

1. In a small skillet, melt the coconut oil over medium heat
2. Meanwhile, peel, core, slice the apple into 12-ish slices. I prefer to quarter the apple & cut each quarter into thirds. 
3. Arrange the apple slices evenly in the hot pan with the melted coconut oil. Sprinkle with the cinnamon, mace & sea salt. Gently stir to coat the apple slices with the oil and the spices. 
4. Saute the apples for approximately 10 minutes, stirring occasionally, or until the apples have slightly softened. 
5. Serve warm with a drizzle of coconut milk & an extra dusting of spices, if desired. 

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Egg-free Tuna Salad (AIP, Paleo, Whole30)

From kindergarten through 8th grade, my two younger sisters and I attended a very small private school that did not have a traditional school lunch program, meaning that my mom packed lunches for us most days. One of my very favorites, probably more towards the middle school side of education, was tuna salad with corn chips & a tiny can of V8. The tuna salad—based on my Grandma Jones’s recipe—was made with canned tuna, kraft mayo, diced celery, celery seed & onion powder. I can still taste her version now, if I really think about it.

Tuna salad has changed a lot for me these days. It also has become something I eat not just because I like it but because i know it’s really good for me, especially with ingredients like sauerkraut & fresh veggies that my version incorporates. What took me the longest in my AIP tuna salad appreciation has been to get over the lack of mayo. I’ve tried a number of AIP “mayo” recipes, but honestly, in tuna salad I find a mashed avocado works better as a regular mayo replacer.

I’ve also grown to appreciate tuna salad because I typically have all the ingredients for it on hand, meaning that I can easily make it for a meal if other plans have fallen through (or if I simply didn’t start lunch prep early enough). In a pinch, I’ll eat the tuna salad by itself, but most of the time, I prefer it served over salad greens, or with plantain chips (a throwback to my days of eating tuna salad on corn chips), or on cucumber slices.

Egg-free Tuna Salad (AIP, Paleo, Whole 30) 
yields 1 large serving or two small servings 

1/2 of a large (90 g) Avocado, mashed
1 tsp Lemon Juice (fresh is best, but bottled works in a pinch)
1-5 oz can Canned Wild Caught Albacore Tuna  (do not drain or rinse)
2 Tbl (30 g) Sauerkraut (homemade is best)
1/3 c (42 g, approx 1 stalk) Celery, diced
1/4 c (42 g) Cucumber, diced
3 Tbl (9 g) Scallions, sliced
1/4 tsp Sea Salt

Plantain Chips, Cucumber slices, and/or salad greens for serving

1. In a medium mixing bowl, mash the avocado and lemon juice with a fork. 
2. Add the tuna (with the juices, do not drain or rinse for optimal omega 3 level), breaking it up with a fork & combining it with the avocado/lemon. 
3. Mix in the sauerkraut, diced celery, diced cucumber, sliced scallion & sea salt. 
4. Serve with plantain chips and cucumber slices, or over salad greens. 

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