slow roasted honey ‘soy’ duck

Recently when I was visiting my family over Easter, Mum made slow roasted duck.  She made this version and it was beautiful, so tender! Last night, we had friends over and I made the version below but forgot to take a photo!  I didn’t have any orange/juice hence the switch to the ‘soy’ version.

2kg-ish whole duck, rinsed
1 teaspoon chopped fresh basil leaves
1 teaspoon chopped fresh ginger root
1 teaspoon salt
1/2 cup coconut aminos/tamari/soy
2 cups water
1 cup honey
1/2 cup coconut oil/olive oil/butter
1 teaspoon lemon juice

1. Preheat oven to 175C/350F.
2. In a small bowl mix together mix together the basil, ginger, salt and 1/4C coconut aminos or substitute and rub mixture all over the duck. Place it into a roasting dish with a lid.
3. Add water.
4. In a small saucepan combine the honey, coconut oil/butter, lemon juice and remaining 1/4 C coconut aminos. Simmer together over low heat until syrupy; pour a little of the mixture over the duck, saving the rest for basting. Cover dish.
5. Bake/roast duck for 30 minutes. Turn duck breast down, reduce heat to 150C/300F and roast covered for another 2 to 2 1/2 hours, or until very tender. If desired, turn duck breast up during last few minutes of cooking, to brown.
6. Once removed and cooled slightly you can pull all the meat of the carcass.
7. Serve with side of your choice (eg warm sweet potato and herb salad) and pour over some of the syrup.

Serves about 4-6.

NB:  I made this ahead of time and once I removed all the meat and got rid of the carcass, I left the juices/fat in the pan, and put it in the fridge for a few hours.  The fat the solidified and I scraped the fat off, threw it out and then put the meat back in the juice to warm just before serving.

NB for AIP or paleo use the coconut aminos and coconut/olive oil.

What is the auto immune protocol (AIP)?

Are you wondering what AIP is?  What does it stand for? Why on earth Annabel are you eliminating so many foods from your diet?  Please explain!

Over the last few months as I embarked on the autoimmune protocol elimination diet quite a few people have asked me for a bit more information about what it actually is.  Whilst there are many others who have written excellent explanations about it, I’d like, in this post to explain what I know about it, why do it etc.  Listed at the end are a few excellent resources with far more detailed and scientific explanations than this one!

What is the AIP?

Essentially the autoimmune protocol (AIP) is a form of elimination diet that is designed to reduce inflammation in your system, and in particular in your gut.  It is an ‘extension’ of the paleo diet.  It’s not for everyone, it’s designed for those of us with auto immune conditions.  I have hashimotos (under active thyroid).  Many other common auto immune conditions include rheumatoid arthritis, crohns disease, coeliac, multiple sclerosis, psoriasis &  lupus.  Here is a list of many common ones.

An auto-immune condition occurs when your immune system  attacks itself because it loses the ability to differentiate between which proteins belong in your body and which ones don’t. So, in my case my immune system attacks my thyroid gland. It is believed that all auto-immune conditions stem from having gut dysbiosis and a leaky gut (and have been found in every auto-immune condition in which it’s been tested!).

The AIP diet isn’t designed to ‘cure’ autoimmune disease but to relieve from the many symptoms. Whilst there is plenty of information provided by doctors about medical treatments (eg forhashimotos I takeoroxine daily for the rest of my life and will have to even if I follow theAIP), they don’t usually give much information about food and lifestyle choices that can dramatically improvethe quality of your life (and I think stop further deterioration of your immune system – including collecting MORE autoimmune diseases).  This is whereAIP can help.  It addresses the FOOD side of things.

So how do you do it?

The AIP elimination diet is designed to be done for 30-60 days and then you gradually reintroduce the eliminated foods (to be done properly it’s in a specific order) and see how your body responds to each one to know if you should leave it out or keep it in.  I did it strictly for 6 weeks and have added back in eggs, milk (dairy), butter and some small number of nuts but have found that I’m not that fantastic with nightshades.  Even those I have introduced back, it’s been done with a digestive enzyme support (a magic ginger concoction called digestaid, available here in Brisbane).  I don’t eat grains of any kind (I feel much better without), I know I’m better without high fat dairy eg brie & cream.  I also don’t have a gallbladder so I need to make sure the fat I eat is easily digestible, which is why I eat so much coconut oil as it’s the easiest oil to break down.

What to cut out?

The first and most important recommendation (it was certainly the first given to me about 8 yrs ago – but it took me 5-7 years to really accept and live it) is to be completely gluten free for the rest of your life.   If you can only do one thing, do this.

The AIP diet first and foremost a nutrient dense diet, focussing on fresh vegetables, fruit, fat and protein.  REAL food.  There is still soooo much you can eat, but I have to say it is quite tricky to eat out whilst strictly following the AIP diet.

Here is what needs to go:

• ALL grains (paleo)
• dairy (paleo)
• legumes (paleo)
• refined sugars (paleo)
• some oils (paleo)
• chemicals (paleo)
• alcohol (paleo)

In addition to the paleo restrictions, you also take out:

• eggs
• nuts (and nut oils)
• seeds (and seed oils)
• nightshades (potato, eggplant, tomato, capsicum, chilli, paprika, many spices, goji berries)
• potential gluten cross-reactive foods (ie the proteins in these foods are so similar to gluten your body can thing you are eating gluten and reacts to them in the same way), the saddest for me in this category is caffeine.
• NSAIDS (eg asprin, ibuprofen)

There are some excellent, clear print out guides to what’s in and what’s out here.

I have also created a couple of ‘word clouds’ to show you what’s in and what’s out.

IN:

OUT:

Should I do it?

Whether or not you should consider trying the AIP is certainly a personal choice.  Given it’s for auto-immune conditions, if you have an auto-immune disease or your think you might, it would be worth giving it a go.  It does require preparation (mentally and practically) and support from those you live with.  I’m certainly glad I did it.

I definitely feel ‘cleaner’, less puffy, I think I have less joint pain (my back in particular has been great), I have lost a few kg.  I must say though that I wasn’t suffering terribly from symptoms when I started, if I was I think the results would have been more dramatic. There is a FB group I belong to called ‘AIP for you and me’ and I hear of some AMAZING results!

** please notw none of this information constitutes medical advice.  Talk to your holistic doctor or naturpath for specific advice.

For more info, detail, recipes and science check out:

www.thepaleomom.com – Sarah Ballentyne.  Her book The Paleo Approach is a must buy if you are serious about finding out more.  Her website  has SO much information about paleo and AIP, recipes etc. She is also worth following on Facebook

www.aiplifestyle.com

www.autoimmune-paleo.com

www.phoenixhelix.com

It Starts with Food by Dallas & Melissa Hartwig. See www.whole9life.com

www.againstallgrain.com

The Clothes Maketh the Girl

www.chriskresser.com

Good luck and feel free to comment, share your experiences, ask questions etc.

Annabel x

 

eye fillet, mushrooms and sweet potato crisps (AIP/paleo)

We just finished this sensational dinner and so I just had to share it with you all! Eye fillet steak cooked to perfection by my hubby, topped with mushrooms (they are hiding a bit in this photo) and sweet potato spiral crisps.  It was served with a simple green salad on the side.  The crunch of the sweet potato makes this a complete winner for either an ‘above average’ mid week dinner, or a great meal for entertaining!

This recipe serves 2.

• 2 eye fillets or steak of your choice
• 300g sliced mushrooms
• 1 onion
• 1 clove garlic
• 1 Tbspn olive oil
• 1 Tbspn vegetable stock concentrate
• 1 Tbspn coconut aminos or soy sauce (if you can have it)
• 1 med sweet potato
• 2 Tbspn coconut oil

Mushrooms:

1. Fry onion and garlic in olive oil.  Add mushrooms and vegetable stock and cook until the mushrooms are soft.
2. Add coconut aminos/soy sauce and stir though.

Sweet potato crisps

1. Create spirals from the sweet potato using a spirialiser. (see picture below)
2. Toss in coconut oil.
3. Spread out on lined baking tray and bake in the oven (180C/350F) for 25 mins or until they have turned crispy but not burnt.  You may need to toss them around mid-bake so the edge bits don’t burn.

Steak

1. Grill or panfry your steak to your liking whilst the sweet potatoes and mushrooms are cooking.

Place the steak on the plate, top with mushrooms and sweet potato crisps and serve with a green salad.  YUM!

This is my spiraliser – you can buy on eBay or I got mine from local farmers markets.

poached chicken, sauteed mushrooms & herbed salad (AIP)

Looking for an easy dinner?

Here is one of those meals that can easily be whipped up for a mid-week meal, but feels a bit more special.  The challenge I’m finding on the auto-immune protocol (elimination diet) is variety.  When a number of usual go-to ingredients are no longer go-to, it is a bit challenging!  I have to say though, it is forcing me to be a bit more creative, and I am feeling better and even lost a few kg so that’s great.

 For the chicken: 

1. Bring about 500ml of chicken stock (see recipe) to the boil.
2. Place 2 chicken breasts in the stock, reduce temperature & simmer for 4-5mins. (Lid on)
3. Turn stove off and leave the chicken in the stock with the lid on for about 15 mins.
4. Remove and slice or shred the chicken.

For the mushrooms:

1. Pour about 3 Tbsp olive oil in the pan. When hot fry 1 clove of grated garlic.
2. Then add 300g chopped mushrooms (I used portabellos) + 1 tray of mixed gourmet mushrooms. Sautee.  Add more oil and a little bit of chicken stock.
3. Cook until soft.  Season with salt.

For the salad:

• few handfuls of mixed salad leaves
• 1/2 cup basil leaves
• 1/4 cup coriander leaves
• 1/4 cup mint
• 1 cup watercress.
• 1/2 granny smith apple, chopped.
• 2 sweet potatoes roasted (see my tips here) in olive oil and salt.
• 1 avocado chopped

Toss all the ingredients in a bowl to serve.

Recipe serves 2-3 with enough for salad left-overs.

homemade chicken stock

The other day, I had a chicken de-boned and rolled by my butcher and he gave me (well I’m sure I paid for it!) the carcass. Out with the slow cooker again! Chicken stock is such a staple in my house, I have the concentrate in the fridge constantly (will post that recipe soon too).  I use the liquid for poaching, soups, marinades etc.  It’s just one of those ‘all in and leave it’ recipes.

• 1 chicken carcass or 1 kg chicken necks
• 1 onion, roughly chopped
• 1-2 carrots chopped
• 1 celery stick chopped
• handful sliced mushrooms
• 1-2 garlic cloves, chopped
• bunch of herbs (I used parsley & thyme)
• 2 bay leaves
• 1 Tbsp salt
• 1/2 Tbsp peppercorns (omit for AIP).

1. Put the chicken carcass in the slow cooker, cover with water.
2. Toss in the vegetables & herbs.
3. Season.
4. Cook on low for 6-8hrs.
5. Let it cool, remove the carcass and any big chunks of vegetables/herbs.
6. Strain the rest into a large jar/container.  Store in the fridge for up to about a week (or even better, use it for a soup whilst it’s still hot!)

kale chips – oven baked & dehydrated

Even if you don’t like kale, you just might like kale chips.  I don’t really like it raw (I mostly use it in my green smoothies), but I don’t mind the chips.  I have tried making them both in the oven and in the dehydrator.  The process is the same but I think I prefer the oven as it’s quicker and I think they are a bit crisper.  They are super easy and lots of kids (mine are an exception) actually like them too.  Best eaten immediately!

• 1/2 bunch kale (any variety, the ones pictured are cavalo nero but curly kale is great too)
• 2Tbsp olive/avocado/coconut oil
• Salt
• 1 Tbsp coconut aminos (optional)

1. cut the stalks out of the leaves and break them into ‘chip-sized’ pieces
2. Toss in a bowl with oil (& coconut aminos if you want to) – you can rub the leaves with the oil – it does need to coat the leaves but you don’t really want it dripping)
3. Sprinkle with salt (probably don’t need as much if using the coconut aminos)
4. OVEN METHOD – place on oven trays lined with baking paper and place in the oven (180C/350F) for about 10 mins but keep a good eye on them as they may only need 6-8.  Remove, eat.
5. DEHYDRATOR METHOD – place on the shelves of your dehydrator and leave over night – mine needed 8 hours or so.

 

coconut kefir yoghurt from scratch

I have just returned home a few days ago from a fantastic family holiday in Japan.  I have been saying for months now that when I get back from Japan, I’ll do the AIP (auto immune protocol) elimination diet ‘properly’.  Well now the time has come so I spent the afternoon yesterday gearing up for my start today.  This is one of my ‘concoctions’: coconut kefir yoghurt.  It’s super easy and tastes good given there is no sugar or fruit added.  I’ve made it before but now I have my high speed blender the consistency is MUCH better.  Also this time I added coconut milk instead of coconut water and it’s made it much creamier.  I added mine to my morning smoothie this morning and it tasted delicious.

Here is the recipe!

* This recipe makes about 1/2 litre (my jar is 650ml).

• flesh of 3 young coconuts
• 1/2 cup coconut milk
• kefir starter (click here for the one I used – you can buy them in Australia)

1. Chop the top off the coconut with the butt of your knife (this is the hardest part of the whole recipe) and pour out the coconut water (use this to make coconut water kefir – recipe coming soon- or just drink/add to smoothie, don’t waste it!).
2. Scrap out the flesh and put it into a blender.
3. Add about 1/2 cup coconut milk – you can add more or less depending on how think you want it.
4. Add your yoghurt starter.
5. Blend until smooth.
6. Pour into glass jar and cover.
7. Leave on the bench over night, or for about 12 hours then refridgerate.

* you can use 2-3 Tbsp from the first batch to mix in with the next batch as your ‘starter’ – they say you should do this within 3 days for the best results.

beetroot slices with avocado mayonnaise

This is a super easy pretty looking starter, nibble or side dish.

As many of you know I have had Hashimoto’s (auto-immune under active thyroid disease) for nearly 20years.  I have done a lot of reading about foods to eat/avoid for thyroid disorders over the years.  For a long time I have known I need to cut out gluten and have done that.  I also have worked out my body doesn’t cope well with grains of any type.  In an ongoing quest to reduce inflammation in my body, I am currently trialling  the ‘auto-immune protocol’. There is a lot of great information if you want to know more on The Paleo Mum website.   In essence on top of the paleo diet it also takes out eggs, nuts & seeds and nightshade vegetables.

‘What’s left?’ I hear you ask!!  I have asked myself the same thing, so the posts for a while will be AIP compliant!  I’m out to prove I can still eat yummy food! All ideas welcome!!