Healing recipes to create your own nourishing meal plan. A round up of delicious Healing recipes that are AIP friendly, Paleo plant based, rich in anti-inflammatory properties, and/or Whole30 compliant. Wholesome real food recipes for Breakfast, lunch, dinner, and more.
Hey friends! So I have something a bit different for you today. Different in a good way. Instead of posting a monthly gluten free meal plans with just my recipes, I gathered recipes from amazing food bloggers who specialize in healing recipes. I know, probably not the best time to post a healing recipes meal plan, right before the holidays, but this is a meal plan you can hold onto for whenever necessary.
You see, I’ve have received quite a of requests for more AIP friendly recipes, whole 30 recipes, paleo (egg free recipes), low fodmap recipes, and more allergy friendly recipes in general. It can be overwhelming to figure out what our bodies need and what foods we react negative to. The best way to approach this dilemma (just my opinion) is little by little. Take out a common food allergy or food that might cause inflammation (i.e grains, dairy, nuts, eggs, nightshades, etc.) for a period of 3-6 weeks, monitor how you feel, add then back in. How does your body respond after adding them back in, etc?
All that trial and error with foods can be hard if you don’t have healing recipes that actually taste good and are simple to make. Wouldn’t you agree?
Which leads me back to this meal plan. NOURISH with food that makes you feel good, foods that heal, or foods that simply help you “reset.” Sound good?
Here are a list of the healing recipe “speciality diets” that might help you or someone you know. I will list the type of speciality diet and purpose for each recipe below.
AIP Recipes – Recipes which follow the Autoimmune Protocol (AIP). AIP is a diet plan that helps heal and calm down the immune system, starting with the gut. An autoimmune disease is a condition where the body basically is attacking itself. It’s confused. AIP lifestyle defines it nicely for us below.
Autoimmune disease is a condition where the body cannot tell the difference between healthy tissue and foreign invaders and a hypersensitive reaction occurs. The body starts self-tissue attack.
In this case, we start with a more intense “healing recipes” diet, similar to that of paleo diet but still avoiding common food allergies. AIP is meant to be a temporary elimination diet until the intestines are healed or less inflamed.
What to avoid during this time.
- Nuts/seeds/legumes (including spices with seeds)
- Nightshade vegetables and spices (chile, potatoes, tomatoes, peppers, eggplant, etc.)
- Gums/emulsifiers ( i.e. carrageenan)
- Spirulina or Algae like supplements
Here’s a great AIP pantry list from Autoimmune Wellness.
WHOLE 30 Diet – A paleo template diet that helps you either “reset” the immune system or figure out what may be causing your diet distress. Whether it be from skin irritations, sleep problems, gut problems, low energy, cravings, etc. A 30 diet program focusing on whole foods. This temporary healing recipes diet eliminates certain food groups (like sugar, grains, dairy and legumes) and then adds it back in after 30 days. At that time, you can monitor how you feel for each food group you add back in.
What to avoid for 30 days:
- Sugar (even maple syrup and honey)
- Legumes (except green beans, snap peas)
- Baked goods (even paleo baked good)
Other Healing Recipes diets on this meals plan:
- Low Fodmap Friendly – Temporary eliminates low lactose/fructose foods. You can see more about low fodmap foods here.
- Paleo Anti-inflammatory recipes– Recipes that focus on dense micronutrients and healing spices. These recipes might contain may contain egg and nuts.
Phew! Okay, who’s ready to eat some REAL GOOD FOOD! FOOD that literally is MEDICINE?
Disclaimer: I am not a medical practice and do not provide medical advice, diagnosis, or treatment. Please seek diagnosis, treatment, and advice from qualified providers based on your condition.
*Important NOTES for Printing recipes*
Since some of these recipes are from other food bloggers and resources, I cannot make a PDF for the full recipes. I do, however, have a PDF of my own HEALING RECIPES for you to download here.
FOR ALL AIP RECIPES BELOW –-> BE CAUTIOUS on adding too much black pepper.
Healing Recipes for Breakfast
A “balanced” creamy Superfood smoothie with coconut milk, spirulina, fruit, avocado, ginger root, and a pinch antioxidant rich spices! A Paleo Anti-inflammatory healing recipe and AIP friendly if you take out the spirulina. You can replace spirulina with collagen powder for extra protein.
Whole 30 friendly and Plant Based Paleo healing recipe. For AIP friendly, take out the nuts/potatoes and replace with coconut butter and sweet potato. This is also a Lower Fodmap recipe if you use almond butter in moderation.
This healing recipe is low carb, AIP & Whole 30 friendly, dairy free, and high in antioxidants. Perfect savory breakfast for those who miss eggs/bacon.
Healing Recipes for Light Lunch or Main Meals
Whole 30 friendly, Plant Based Paleo. super greens, healthy fats, nature’s candy (Fruit and Figs), and topped with homemade green goddess dressing. This is an AIP friendly recipe if you skip the nuts/seeds. I reduce the amount of figs you use to lower sugar intake
Spiralized Squash Salad with Basil and Mint (BONUS RECIPE)
Simple, healthy, nourishing! Basil Mint Yellow Squash Spiralized Salad. Salad bursting with flavor, nutrients, and color. This is a spiralized salad is from my friend Amie’s Clean Eating Cookbook.
Her book contains 200 nourishing, plant-based, healing recipes! Recipes free of gluten, dairy, soy, refined sugar, eggs, corn and processed ingredients. Like this salad. It’s whole 30, paleo, vegan, Low Fodmap friendly. If you want to make this AIP friendly, remove Cumin, red pepper, and be cautious of adding too much black pepper.
An easy, dairy free ham soup crock pot recipe for the whole family. You’ll love it! Whole 30 option. For AIP compliant, use minimal pepper. Also, be sure to tapioca starch and coconut milk/cream without added thickeners.
A healthier chicken low carb noodle soup! This healing recipe is super easy with just 8 ingredients. Whole 30 friendly, AIP friendly, and lower fodmap if you omit onions.
Chicken and Kale Soup. A “detox soup” that is light, healthy, and packed with anti-inflammatory vegetables. Easy on the digestive system! Low-glycemic, paleo-friendly, egg-free, dairy-free, and Whole30 compliant.
Healing Recipes – Snacks & Sweets Ideas
Paleo Plant based, Lower Fodmap friendly if you use a lactose free yogurt or coconut yogurt/ cream
An AIP friendly dessert shake made with unsweetened banana chips, dates, sea salt, and soothing anti-inflammatory spices. Whole 30 friendly.
Paleo plant based, AIP friendly, whole 30 friendly. A homemade veggie chip that’s easy to make! Lower Fodmap friendly (skip onion/garlic powder).
Nourishing Healing Drinks
Paleo and AIP friendly ( Be sure to use nut free milk without additives). This GOLDEN drink can do wonders for the immune system;. Loaded with extra Vitamin C, rich in minerals, and anti-inflammatory properties due to the medicinal properties of Turmeric
A quick way to make the ULTIMATE healing recipe BONE BROTH. The Instant Pot speeds up the formerly time consuming bone broth process. Making bone broth could be done and in the fridge to cool in under three hours GENIUS. You can’t go wrong with instant pot recipes, right?
BONUS – Bone broth is the ultimate gut healer. It helps repair the intestinal lining and soothes inflammation.
2 Bonus AIP Condiments recipes:
- Nomato Sauce Marinara
- Coconut Frosting – (use maple syrup as sweetener) For Coconut milk/cream without additives, check out Let’s do Organic or Natural Value
Grocery Items you might need:
- Fruits (preferably lower sugar)
- Vegetables (No nightshade vegetables)
- AIP friendly spices
- Eggs (if paleo/whole 30)
- Wild Caught Seafood
- Grass fed beef/ poultry/ Wild Game
- Grass fed Jerky (without added sugar, nitrates, or soy sauce). Currently obsessed with these Jerky Vegetable snacks
- Coconut oil, Avocado oil, Olive oils (cold pressed)
- Pure Vanilla Extract
- Cassava Flour
- Nutritional Yeast
- Dried Fruit (less for AIP)
- AIP natural Sweeteners (Maple Syrup, raw honey). Avoid for Whole 30 recipes
- Coconut milk/cream without added
- Bone Broth
- Fermented Foods such as kombucha, kimchi, or sauerkraut. (Avoid or limit for Low fodmap)