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Memorial Day weekend eating doesn’t have to leave you feeling terrible 🤢! You can put together at least a dozen trigger-free menus suitable for any holiday barbecue or picnic from my Autoimmune Protocol Cookbook. I wrote the book for people living with Crohn’s but the recipes are for anyone who wants to be sure their food is supporting a healthy immune and inflammation response.
Barbecue Jackfruit with Celeriac and Brussels Slaw
Grain-free Apple Crisp
Salmon Burgers with Baked Sweet Potatoes
Shrimp Tacos with Plantain Tortillas and Cilantro, Lime Slaw
Lamb Burgers with Spinach Salad
Turkey Burgers with Butternut Squash Hash
BBQ Chicken Wings
Caramelized Roasted Brussels Sprouts
Grain-free, Dairy-Free Carrot Cake
Coconut Blueberry Maple Ice Cream
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BBQ Chicken Wings
Few things are easier to make for a picnic crowd than wings. You can bake, or grill them to get that finger-licking satisfaction. If you have the cookbook can find the BBQ sauce for this recipe made with the No-Mato Sauce or follow with the dry rub and slighly sweet, umami-packed sauce below.
8 chicken wings, drumettes and wings that have been patted dry
1 tablespoon avocado oil
1 teaspoon salt
1 tablespoon garlic powder
1 tablespoon onion powder
3 cloves garlic
1 minced shallot
1 teaspoon unsulphured blackstrap molasses
1 tablespoon coconut aminos
1 teaspoon avocado or olive oil
1⁄2 cup BBQ Sauce, recipe available in the Crohn’s Disease AIP Cookbook
- Preheat oven to 375°.
- Mix the salt, garlic, and onion powders and coat the wings.
- In a large bowl toss the chicken wings with the avocado oil. Place the chicken wings on the baking sheet in a single layer, making sure not to crowd. Bake until wings are browned and crispy about 50-60 minutes.
- Whisk together the garlic, shallots, molasses, aminos, and oil in a small bowl
- When done, remove the wings and add them to a large stainless steel or ceramic bowl. Toss with the sauce mixutre or BBQ sauce and put back into the oven on the baking sheet for 5 minutes to glaze the wings. Remove and serve.
Celeriac and Brussels Slaw
This slaw is packed with prebiotic fiber from celery root and raw Brussels. Prebiotic fiber is crucial for a healthy gut, providing a rich environment for good bacteria to grow. Celeriac is a knobby root that has stalks that resemble celery and when eaten raw has over half of the daily needs for vitamin K and 13% of your daily vitamin C. Brussels Sprouts have a similar nutrient profile and even more vitamin C, as well as being high in minerals. The combo is not only good for gut health, but also reducing inflammation and regulating blood sugar.
1⁄2 celeriac (celery root), cleaned and shredded or julienned
6 medium Brussels sprouts, washed and trimmed and sliced very thin so that they fall apart into shreds
1 carrot, peeled and shredded or julienned
1 green onion, washed and cut into 2” lengths, then cut lengthwise into very thin strips
1 tablespoon cilantro, chopped
1⁄2 cup Mayo, made without eggs
1⁄4 teaspoon salt
1⁄2 teaspoon maple syrup or honey
1 tablespoon lemon juice
1⁄8 teaspoon horseradish or wasabi powder (optional)
- Combine the celeriac, Brussels, carrot, cilantro, and green onion in a large bowl with the lemon juice and mix with your hands to combine.
- Whisk the mayo, maple syrup, salt, and horseradish (if using) together in a small bowl and then add to the slaw. Mix well and let sit for the flavors to absorb. Adjust seasoning or add more mayo, as needed.
Coconut Maple Ice Cream with Blueberries
Homemade ice cream is not as difficult to make at home as most people think. The job of an ice cream maker is simply to stir or churn the liquid as it freezes to keep the mixture from creating ice crystals. We can accomplish similar results by stirring the mixture every 30-45 minutes until it becomes too difficult to mix.
1 can Coconut Milk, with no gums or additives (for a richer ice cream do 1⁄2 can of coconut milk and coconut cream each)
1⁄2 cups Maple Syrup
1 scoop Pasture-raised Collagen Peptides 1 cup frozen blueberries
1⁄8 teaspoon Sea Salt
- Heat coconut milk and cream with the syrup in pot just to a simmer. Add gelatin and whisk until fully combined. Add salt, taste for sweetness and adjust as needed. Remove from heat and cool.
- Add to a freezer-proof container and put into the freezer. After 30-45 minutes, remove and add the blueberries.
- Stir with a fork or paddle-like spoon. Return to the freezer and repeat stirring 2-3 times until it becomes too frozen to stir.
Ingredient Tip: You can also replace 1⁄2 of the coconut milk with coconut yogurt for a tart frozen yogurt dish instead of ice cream.