AIP/Paleo Offal (Organ Meats) Recipe Collection

     Let's talk about offal...

     Offal is a term that refers to the internal organs and entrails of a butchered animal. Offal includes, but is not limited to...

• Liver
• Kidneys
• Heart
• Brain
• Stomach
• Intestines

     Organ meats are highly nutritious. The Paleo Mom reports that "Organ meats are the most concentrated source of just about every nutrient..." Read more about the benefits of eating offal here! 

     Another positive trait of offal is that it is usually much cheaper than muscle meats. AIP can be somewhat expensive, so this is great news for those of us who are on a budget! As usual, grass-fed/free range/organic options are best, but if you can't locate or afford it, just do the best you can. Conventionally raised offal is better than no offal! If you're not sure where to find it, try a local farm, meat market, butcher, or the meat department in your local supermarket. If you can't find it, just ask! Sometimes organ meats are kept in the back freezers or coolers.

     I'll be honest. I don't love the taste of liver. I'm not even sure I can say that I "like" it. But the benefits of eating if FAR outweigh the small moments of displeasure that I experience if I take an overly "livery" bite of something. If you struggle to eat it like I do, I'd recommend trying recipes that incorporate liver in with other meats, especially bacon. 

Because, well... Bacon. 

     

     Another way that I get my offal in is to buy whole chickens. You know that packet of "unmentionables" that's stuck inside? Yep, that's your offal. After I roast my chicken, I empty that packet (usually containing a heart, kidneys, and liver) into a saucepan, add most of the delicious broth from the bottom of the roasting pan, and simmer for about 30 minutes. Then I pour it all into my blender and puree the organ meats into a gravy of sorts. I season it to taste and pour it over the chicken and veggies that I've made. 

     Since many people don't quite know where to start with cooking offal, I've assembled some AIP and Paleo compliant recipes. Disclaimer: I have not personally tried each recipe, so I cannot attest to the individual deliciousness of each one. This is meant to be a springboard of sorts to help you get some new recipe ideas and try something new. 

• Beef Heart with Chimichurri Sauce - Phoenix Helix
• Bacon-Beef Liver Pate with Rosemary and Thyme - Mickey Trescott
• 50/50/50 Burgers - The Paleo Mom (This is a great one to try if you don't like the taste of liver or are nervous about trying it for the first time!)
• Chicken Liver with Raw Garlic and Thyme - Mickey Trescott
• Blueberry Balsamic Beef Liver Pate - The Primalist
• Offal (But Not Awful) Stew - The Paleo Mom
• Chicken Liver Fried "Rice" - Phoenix Helix
• BBQ Chicken Livers and Hearts - The Nourished Caveman (Omit the black pepper for AIP)
• Cinnamon-Braised Beef Cheek - The Paleo Mom
• Mushroom and Spinach Stuffed Beef Heart (Omit black pepper and nutmeg for AIP) - The Healthy Foodie
• Lamb and Liver Meatballs - Adventures in Partaking
• Paleo Steak and Kidney Pie - The Paleo Mom
• Beef Heart Skewers (Omit black pepper for AIP) - Primal Palate
• Yam and Liver Meatballs - Field Notes on Healing
• Hidden Liver Sausage (Omit Fennel Seeds for AIP) - The Psoriatic Paleo Guy
• Balsamic Chicken Livers with Grapes - A Squirrel in the Kitchen
• Dirty "Rice" - Salixisme
• Asian Beef Liver Pate - Beyond the Bite
• Hidden Liver Taco Meat - Adventures in Partaking

     My hope is that this post has inspired you to try to incorporate more offal into your diet. If you have a favorite offal recipe that is not listed here, please comment with the URL and I can edit the post to include it. The more great recipes we have, the better!

     

5 Ways To Fight Back Against Hair Loss

      Hair loss is a common symptom for those of us with Hashimoto's. During my last hair appointment, my hair dresser noted that my hair appeared to be thicker, shinier, and healthier since she had last seen me (prior to AIP). I told her that I had made some changes. Here are 5 things I've done that might have contributed to my healthier head of hair:

1. Eat lots of nutrient dense foods. This one is a no-brainer and nothing new to most of us. You are what you eat. Get lots of colorful veggies and nutritious meats and fish on your plate for every meal! 

2. Increase your gelatin/collagen intake. I make Strawberry Lemonade Gummies with Great Lakes Gelatin (the red can) and add Great Lakes Collagen (the green can) to my smoothies in the morning. The red can will thicken and gel, but the green can will dissolve into any liquid. It's made from grass-fed beef and Great Lakes is a trusted company! Both products are available on Amazon, but check your local stores as well!  

3. Drink bone broth. Bone broth is made by simmering bones (beef, chicken, pork, etc.) in water with a splash of ACV for a long period of time. The ACV will draw the nutrients out of the bones and into the broth. It is incredibly good for you and provides nutrients above and beyond the gelatin and collagen. I use the broth in soups, roasts, sauces, and sometimes just drink a mug in the morning! 

4. Switch to a natural shampoo or make your own. I started making my own shampoo a few months ago. It has worked wonders for me and it's so much cheaper than chemical filled shampoos! The first time I made it, I followed Wellness Mama's Homemade Shampoo Recipe found here. I did adapt it to my own liking after I tried hers, just to fit my needs a bit better. I mix 1/3 of a cup of Dr. Bronner's Peppermint Liquid Castille Soap with 1/4 of a cup of canned Coconut Milk. You can use any scent of Dr. Bronner's that you like. I had peppermint on hand so that's what I used. I imagine the lavender would be lovely! Take care that the coconut milk does NOT have any guar gums, additives, or other emulsifiers. Wellness Mama recommends a brand that includes guar gum, however I noticed much better results when I use the kind without. The only listed ingredients should be coconut and water. I can find Golden Star brand at my local Wal-Mart. You can also make your own coconut milk fairly easily. If you want to skip all that, you can always order it online, but that can get pricey. Shake the soap and coconut milk together in a bottle with a pump. You can add essential oils if you like, but I choose to leave them out. I've also found that it's absolutely necessary to rinse my hair with an ACV/water solution after I shampoo! I mix Apple Cider Vinegar with water 50/50 and pour it into a pump spray bottle. After I shampoo and rinse it out, then I spray my hair all over with the ACV/water mix. I work it in with my hands a little then rinse it out again. It noticeably changes the texture of my hair. Don't expect great results instantly! My hair had about a week long period of "detox" where it didn't really care for my new shampoo. It ended up loving it. Give it at least a week or two before you give up. And don't forget the ACV solution! It makes all the difference!

5. Take your thyroid medication. As is the case with all autoimmune diseases, medication doesn't fix it. But if you are hypothyroid, it is vital that you take your prescribed medication. You might not notice a big difference, but it might help you keep your head of hair. 

These are all things that I've been doing over the past 4 months. I don't know which one of them has worked the most or if it's just the combination of everything. All I know is that my hair dresser noticed a difference before I said anything about the changes I've made. I hope they work for you!   

What's a CSA?

What's a CSA?

I see this question posed often in AIP or Paleo groups. To be honest, I didn't know what it was either until earlier this year! While I was looking for organic and grass-fed farms near me, I stumbled upon an organic farm that is located very close to me and offers a seasonal CSA!

CSA stands for Community Supported Agriculture. The basic idea is that you pay a farm up front to get a weekly share of their vegetable and/or fruit harvest throughout the growing season. Share costs usually range between $450-$650 but the cost can vary based on location and the types of items offered. Standard shares are designed to feed a family of 4. 

Since I'm AIP and the amount of veggies recommended is 8-12 cups a day, this works out just fine for our two-person family. :)

Although the amount sounds high to put up initially, when I did the math for our shares, the cost evened out to less than $25 a week. The vegetables are organic and the cost is way less than if I would purchase the same vegetables from the grocery store. Organic and locally grown are a bonus!

Paying up front allows the farmer to account for a bigger crop. The money will be spent on seeds, equipment repair, and general planning for the season. It's a shared responsibility between the farmer and the consumer. We show our support to the farmer and what he stands for. He gives back with a portion of the harvest. 

Every Thursday for 24 weeks, I head up to the farm (only about 10 minutes away!) to pick up my share. It's courteous to bring bags to put the veggies in so that the farm can reuse the boxes for the upcoming weeks. I use these bags, since the produce can sometimes be a little wet from the morning dew.

When I get my produce home, I unpack everything, wash it, and store it in the fridge. 

Oh, wait, I left out a step. 

I take a picture of my bounty. Or I take several pictures. Don't judge.

I'll spare you and only post one. I picked this up last Thursday. There are 3 types of lettuce, a pint of strawberries, endive, bok choy, snap peas, dill, mint, and cilantro. 

When I signed up, I did not consider that I would get fresh herbs as well. Since AIP is strict when it comes to seasonings, fresh herbs are wonderful! 

This time of year produces a lot of leafy greens. As the summer progresses, new veggies start to appear. It's exciting to see what each week will bring! Well, it's exciting for me. Apparently, I'm easily amused. I'm ok with that.

I also planted a garden in my backyard last week. 

Because I'm avoiding nightshade vegetables, I wanted to have a variety of veggies but avoid the nightshades. I did plant two types of peppers for the hubs, but I also planted zucchini, cucumber, kohlrabi, cauliflower, okra, broccoli, and brussels sprouts. I'm also excited about my garden. Go figure. 

What are you doing to get your veggies in this summer? Check out a local CSA or plant a garden! Or, if you're like me, do both!

AIP To Go!

     Today is day 60 of AIP! 

     While I feel very confident about eating what I cook at home, nothing quite strikes as much fear in the heart of those of us on AIP than knowing that a situation will come when we HAVE to eat away from home! My husband and I are taking a trip to Louisiana this weekend. We will be volunteering at an event called the Returning Hearts Celebration at Louisiana State Penitentiary. This will be our 5th year in a row to participate in the event and it's something that is very dear to our hearts. Check out this video to see what the day is all about:

Oh, I probably should have warned you to have tissues on hand... Sorry about that.

     This day is so very important to us. We could not imagine being able bodied and not going down to help out. That being said, I am slightly terrified of what I will eat during our trip. We will fly from Pittsburgh to New Orleans, where we will join a group of volunteers. The group travels together on a bus, stays in the same hotel, and eats in the same restaurants, all predetermined by the gracious people who organize the trip. We leave early tomorrow morning (Thursday) and don't fly back until Sunday afternoon. That's almost 4 full days of meals that are out of my control.... Yikes.

     So, I decided to focus on what I CAN control. I have a suitcase and there will be room in it for food. I did a little recipe research, asked some fellow AIP'ers, and took a trip to Whole Foods and Trader Joe's. I'm happy to say that I found some things that give me hope that I won't throw my health out the window this weekend!

     Trader Joe's did not have as much as I was hoping they would, but I did purchase a couple packages of dried fruit. I don't have a dehydrator (but there's one in my Amazon wishlist!) and I don't eat much dried fruit, but I was looking for ANYTHING that passed the strict AIP standards. 

  

Dried Apples and pineapple will give me something chewy and sweet to help keep me on track!

If you don't have a Trader Joe's near you, you can order these off of Amazon. They are cheaper in the store, but in case you're desperate, click the pics below to take you to Amazon... 

              

Whole Foods gave me more of what I was looking for. First off, Epic bars! Epic bars contain only the simplest of ingredients and they make a few varieties that are AIP compliant! 

The three varieties that are shown here are Bison, Bacon, and Cranberry, Apple Bacon, and Uncured Bacon. These are a little pricey (around $3 each) but you can buy them cheaper online.

I also found Dang Coconut Chips!

I got two bags, one 1 Bag of Original Toasted and 1 Bag of Caramel Sea Salt. 

These might not be everyone's favorite, but SeaSnax makes Wasabi seaweed that is pretty tasty! These are also only a little over a dollar a pack, so a cheap and safe snack!

You can also find SeaSnax on Amazon here!

Now these are just dangerous... 

Jackson's Honest Sweet Potato Chips are cooked in coconut oil and dusted with sea salt. They are SO GOOD but a little pricey...

I also made some plantain chips. 

These will be a great traveling snack! I went off of this recipe but added thyme as well. Delicious!

Last, but not least, I made cinnamon coconut macaroons. I used this recipe as the base, but instead of orange zest, I added a TBSP of cinnamon. YUM!

I have these in the freezer and am hoping they make it the few hours of flight without falling apart. 

Hopefully I'll be able to supplement with lots of untainted veggies and meats during our trip, but since I can't be sure, I'm glad to have these foods to lean on! 

Small Victories - A Personal Update

     I had an appointment with my endocrinologist this morning. In the past, he has told me that what I eat and my daily living habits will not change my Hashimoto's or affect my thyroid function, so I haven't shared with him that I started AIP. I want to see if I get results purely based on what I'm doing on my own. I've already noted how much better I feel, but I also wanted to see if anything was changing "internally". 

     The first thing he noted on my chart when he walked in was that I had lost 10 lbs. since my last appointment with him in December. I told him that it had come off in the past 45 days or so (wink, wink). He reviewed my TSH and noted that I was doing well on my newly reduced dose! He had lowered my dose about 2.5 weeks ago when I called in to report some hyper symptoms. He felt my thyroid and liver, noting no changes in either. Heart sounded good. BP was excellent. 

     Then I asked if he could review the results of some standard blood work that my PCP had recently ordered for me. My PCP hadn't followed up with me since he ordered them, so I figured he had no concerns. Still, I wanted the chance to understand what the numbers meant for myself. He pulled them up on his laptop and started looking over the 3 pages of numbers. As he looked them over, he made a few utterances under his breath such as, "Huh... oh... hmm... Wow!" Trying not to be nervous, I waited until he was finished. He looked up from his laptop and said...

"Those are some of the best numbers I've ever seen!"

     Relief washed over me as he explained further that my cholesterol levels were "excellent", my blood sugar was "perfect", and everything else looked simply "fantastic"! He reviewed what some of the numbers meant and again exclaimed that he rarely sees blood work results like that. 

That's the most animated I've ever seen him. 

     Quite pleased with myself, I left the office with a little pep in my step, thanking God for creating food that is truly good for me to eat. I might not always love following AIP, but this is why I do it. I knew that I felt better and knew that it was good for me to eat like I have been, but hearing results like these in such a short amount of time (around 45 days) is really uplifting and motivating!

Bacon Olive Salad Dressing (AIP)

I can't believe that I used to buy bottles of salad dressing filled with processed junk. Even if I chose a "healthy" option, ingredients like canola oil and preservatives were often included. I've been making my own salad dressing for a little over a year. It's so easy and can be very simple! Since starting AIP, I've tried to be more creative in general with the foods that I'm eating. I threw this vinaigrette together the other day and I'm absolutely loving it! 

First, add 1/2 cup of olive oil to a blender or food processor.

Then add 2 pieces of cooked bacon, crumbled.

Next, add 1/4 cup of red wine vinegar.

Then, toss in 1/2 cup of pitted Kalamata olives.

Finally, toss in one whole garlic clove. Put the lid on (yes, some people need that added instruction) and pulse until the bacon, olives, and garlic are broken down (but still in small pieces) and combined evenly in the olive oil. Pour it into your favorite salad dressing bottle (I prefer this one) and store it in the fridge. 

I'll be honest. It's not a visually appealing salad dressing. But it definitely makes up for it in taste. I promise.

I enjoyed mine on a salad of mixed greens, salmon that had been cooked in the bacon fat leftover from making the dressing, avocado, and an extra piece of crumbled bacon on top.

Note: The oils might solidify while stored in the fridge. To get it back to a liquid consistency, simply fill a bowl or small container with warm water and allow the dressing bottle to sit in the water for about 5-10 minutes. Shake before using!

Note #2: This was good the day I made it, but tasted even BETTER the second day. If you have time, try to make the dressing in advance to allow for the flavors to meld.

Recipe:

• 1/2 cup of olive oil
• 2 pieces of cooked bacon, crumbled
• 1/4 cup of red wine vinegar
• 1/2 cup of pitted Kalamata olives
• 1 garlic clove

Add all ingredient to a blender or food processor. Pulse until broken down into small pieces and combined with oil and vinegar. Store in salad dressing shaker in the fridge. Enjoy!

Some Easy Meal and Snack Ideas!

    When people ask me about why I eat the way that I do (or why I can't have a certain food), I explain my diagnosis and that I follow AIP (The Autoimmune Protocol). The question that is usually the first to follow is:

So what DO you eat?!?!?

That's a great question! I eat a lot of fish, meat, and veggies. I incorporate some fruit, but try to limit it to 2-3 servings a day. I drink bone broth and add it to recipes. I add collagen (Great Lakes Gelatin Collagen Hydrolysate Unflavored Beef Kosher Gelatin, 16 oz.) to smoothies and other liquids. I make my own gelatin gummies to snack on.

It's a learning process. I'm planning on making my own fermented saur kraut this weekend and am also looking into making water kefir. Occasionally I will buy a bottle of AIP kombucha, but that stuff can be expensive! 

There is a lot of food prep and cooking time involved if you're on AIP. But sometimes meals can be really simple! Since people have been asking this a lot lately, here are some examples of average meals that I eat:

(Pan seared Salmon with steamed broccoli and sliced avocado)

(Brussels sprouts, bacon, and shrimp sauteed together. A one-pan meal!)

(A pork chop, roasted Brussels sprouts, and half an avocado sprinkled with sea salt and lime juice)

(Salmon seared with Coconut Aminos and basil along with a pile of leafy greens and creamy citrus avocado dressing from Mickey Trescott's AIP Cookbook)

(Bacon wrapped chicken thighs with Brussels sprouts. Also a one-pan meal!)

(Barbecue chicken legs with sauteed squash and sweet potato hash. AIP barbecue sauce is also from Mickey Trescott's AIP Cookbook!)

(Chicken wrapped in prosciutto! I ate this with sauteed spinach and garlic.)

(Roasted spaghetti squash can be used for "Hashbrowns" or as a pasta substitute with some nomato sauce or garlic and olive oil!)

(This was my anniversary dinner! My husband and I went to Texas Roadhouse and I was easily able to order an AIP compliant meal. Grilled steak (no butter or seasoning), a sweet potato, and steamed broccoli!)

(These are the Strawberry Lemonade Gelatin Gummies that I make. Very easy and tasty! A great option for kids!)

My breakfasts usually consist of a smoothie with spinach or kale, baby carrots, avocado, and some type of frozen fruit along with small meat patties (that's usually where I stick the offal) and a mug of bone broth on the side. I also try to keep shredded beef on hand and I will often eat that with mixed greens. Snacks can be any vegetables or small servings of fruit. Some people even make their own jerky. There are lots of options!

I'm definitely still working on adding variety to what I eat so that my body gets the nutrients that it needs. I'm a work in progress, but so far I'm feeling really well! I hope some of these meal ideas will encourage you or someone you know to give AIP a try. It's not as complicated as it seems and once you start, you realize how simple it can be. Good luck! 

Bacon Wrapped Chicken Thighs with Brussels Sprouts (And an Update on the Side!)

Sooooo... This happened yesterday:

What you see there is a skillet full of deliciousness. Wait, let me rephrase that... What you see there is an AIP compliant skillet full of deliciousness!

I'm coming off of a really rough weekend. The good news is that my latest blood test that I took 2 weeks ago showed that I am slightly hyperthyroid. That's good news because it means that my thyroid is functioning more than it was previously. My endocrinologist called me and said that since it was just on the border, he wanted to keep me at my current medication dosage and have me redo my bloodwork about a week before my upcoming appointment with him later this month. 

I was good with that.

The bad news is that apparently I had become even more hyper since my bloodwork. I had trouble sleeping at night last Wednesday and Thursday, then did not sleep at all Friday and Saturday. My heart was racing. I felt like I had just finished running a mile as fast as I could all day on Saturday. 

ALL. DAY. 

My resting heart rate was 96. I was getting headaches anytime I stood up or started to do anything that brought my heart rate up. After some support from my favorite AIP Support group on Facebook, I called in to my doctor's office and left a message. They don't have on-call service so I decided to skip a dose on Sunday. By Sunday evening, I finally started to feel a little bit better and was able to get some sleep. I took my meds on Monday and my doctor called to tell me he had called in a lower dose (YAY!!!) and still wanted bloodwork done before my next appointment. 

I feel much better today (Tuesday) after getting sleep for two nights in a row. Unfortunately, I missed a weekend of food prep. Those on AIP know that prep is KEY! I work full-time, so being able to prep food on the weekends makes following AIP much easier throughout the week. 

I had Bible Study at my church yesterday evening after work, so by the time I got home and was thinking about dinner for hubby and me, it was almost 8pm. Our bedtime is 9pm... Not that you needed to know that.

 I opened my fridge and did the stare. You know the one... What little brainpower I had left started to work and I assembled a dish in my mind. And get this... It's a ONE-PAN meal!

First, I grabbed two bone-in chicken thighs and seasoned them with a little bit of sea salt. Then I schlepped some coconut oil into a cast iron skillet. Cast iron is WONDERFUL! I love that I can start something on the stove and then finish it in the oven! Lodge offers pre-seasoned cast iron cookware at a really affordable price. This is the skillet I used for this meal:

If you're looking to buy a small set, my husband got me this one for Christmas two years ago and I love it! 

Anyway, enough about heavy duty, long lasting, durable, indestructible cookware...

Heat the coconut oil on medium high heat. Once the oil is hot, add the chicken thighs, skin side down. Be careful, you might get some hot oil spit at you. 

It's worth it. 

Let the chicken sear until the skin gets golden brown and crispy. This might take about 10 minutes, but varies depending on how hot your pan is, so check it every so often. While the chicken sizzles away, grab some Brussels sprouts. I used about 1/2 pound. Chop the nubby end off and either halve or quarter them, whichever you like. I did both.

Pay no attention to the shadows... I have very poor lighting in my kitchen. 

Don't forget to check your chicken now and then. The pan would have to be really hot to make the skin burn, but keep an eye on it just in case. In preparation, lay two slices of bacon down next to each other on a flat surface near the chicken. 

Note: This flat skillet just happened to be next to the skillet with the chicken, so I used it as a surface to wrap the chicken. The burner is not on. You can lay the bacon on a cutting board or a plate or whatever surface you'd like. I didn't want to dirty a cutting board. 

I'm lazy like that. 

When the chicken skin side is brown and crispy to your liking, turn the stove off, stab a piece of chicken with a fork and place it skin side UP in the middle of the bacon.

Stop and admire the beautiful, golden chicken skin... Then wrap it up like a baby in a blanket.

Snug as a bug in a rug.

Then return it back to the skillet with the skin side still up, just as you wrapped it. Do the same with the other chicken thigh. When both thighs are wrapped with love and returned to the skillet, then add the Brussels Sprouts to the pan around the chicken thighs. Toss them a little with a fork to get them coated in the oil from the bottom of the pan. 

Normally I would say to sprinkle a little sea salt on the sprouts, but.... there was only one piece of bacon left in the pack. 

One piece. 

Before I knew it, the extra piece was chopped up and tossed in with the Brussels... I had no control over my actions.

Then I put the whole skillet into the oven. 45 minutes later...

It was beautiful, it was salty, it was crispy, it was DELICIOUS! Sometimes not being prepared isn't so bad... :)

Here's your recipe in case you had trouble following my blathering: 

• 2 bone-in chicken thighs
• 1 TBSP coconut oil
• 1/2 pound of Brussels Sprouts
• 4 pieces of bacon (5, if you have an evil streak like me and want to add it to the sprouts)
• Sea salt, to taste

Preheat the oven to 350 degrees. Heat coconut oil in a heavy, oven-proof skillet over medium-high heat. Lightly salt chicken thighs. When oil is hot, lay thighs skin side down in the skillet to brown and crisp. While chicken is sizzling, chop ends off of Brussels Sprouts and halve or quarter them. Lay two pieces of bacon on a flat surface. When skin on thighs is browned to liking, turn off heat. Using a fork, lay one piece of chicken on the bacon skin side UP. Wrap the chicken in the bacon and return to skillet, still skin side UP. Lay two more pieces of bacon down and repeat with the second thigh. When both chicken thighs are wrapped up and returned to the skillet, add the Brussels Sprouts around the chicken. If using bacon, chop the extra piece and sprinkle around the sprouts. Toss to coat in the oil at the bottom of the skillet. Slide the skillet into the oven for roughly 45 minutes or until the internal temperature of the chicken is 160 degrees. When the chicken is done, pull the skillet out and let rest for 5-10 minutes. I don't need to tell you what to do next. :)

This recipe has been shared on Phoenix Helix AIP Recipe Roundtable!