Nourishing One-Pot Wonders – 5 Simple AIP Dinners for Your Wellness Journey 

Navigating an autoimmune condition can be a complex journey, and finding the right dietary approach is often a crucial piece of the puzzle. 

At Functional Nexus, we deeply understand the power of food as medicine, and that’s why we often explore the Autoimmune Protocol (AIP) as a valuable tool for supporting health and well-being. 

What is the Autoimmune Protocol? 

The AIP is an elimination diet designed to reduce inflammation and gut dysbiosis, which are often underlying factors in autoimmune diseases. By temporarily removing foods that are known to commonly trigger inflammation, such as grains, legumes, nightshades, dairy, eggs, nuts, seeds, and processed foods, the protocol aims to give the immune system a chance to calm down and the gut to heal. 

Why Focus on AIP for Improving Health? 

For individuals with autoimmune conditions, the body’s immune system mistakenly attacks healthy tissues. This can lead to a wide range of symptoms and impact the overall quality of life. Following AIP looks to address this by – 

1. Reducing Inflammation – Many of the eliminated foods contain compounds that can contribute to inflammation in the body. 

2. Healing the Gut – Gut health is intricately linked to immune function. The AIP focuses on nutrient-dense foods that support a healthy gut microbiome and repair the gut lining. 

3. Identifying Trigger Foods – The elimination phase is followed by a gradual reintroduction of foods, allowing individuals to pinpoint specific triggers that may be contributing to their symptoms. 

4. Promoting Nutrient Density – The AIP emphasises whole, unprocessed foods like quality meats, vegetables, and fruits, ensuring the body receives essential vitamins and minerals. 

While the AIP is a restrictive protocol and best undertaken with guidance from a healthcare practitioner, it can be a powerful strategy for managing symptoms and improving overall health for many individuals with autoimmune diseases. 

To make your AIP journey a little easier and a lot more delicious, we’ve gathered five fantastic one-pot AIP recipes that will simplify your dinner routine without compromising on flavour or gut-loving ingredients. Get ready to cosy up with these comforting and AIP-compliant meals! 

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Lemon Herb Chicken and Veggie Bake

This dish is packed with flavour and essential nutrients. The lemon brightens everything up, while the herbs add a lovely aromatic touch. 

Ingredients

• 1.5 lbs boneless, skinless chicken thighs or breasts, cut into 1-inch pieces

• 1 large sweet potato, peeled and cubed

• 1 head of broccoli, cut into florets

• 1 red onion, chopped

• 2 carrots, peeled and sliced

• 4 cloves garlic, minced

• Juice of 1 lemon

• 2 tablespoons olive oil

• 1 teaspoon dried oregano

• 1 teaspoon dried thyme

• Sea salt and AIP-friendly black pepper (omit during the elimination phase) to taste

• Fresh parsley, chopped (for garnish)

Directions

• Preheat your oven to 400°F (200°C).
• In a large oven-safe dish, toss the chicken, sweet potato, broccoli, red onion, and carrots with olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper (if tolerated).
• Spread the mixture in a single layer.
• Bake for 30-40 minutes until the chicken is cooked and the vegetables are tender.
• Garnish with fresh parsley before serving.

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Creamy Coconut Beef Stew

This rich and satisfying stew is dairy-free and full of comforting flavours. The coconut milk adds a lovely creaminess without any inflammation triggers. 

Ingredients

• 1.5 lbs stewing beef, cut into 1-inch cubes

• 1 tablespoon coconut oil or avocado oil

• 1 large onion, chopped

• 2 celery stalks, chopped

• 2 carrots, chopped

• 4 cloves garlic, minced

• 4 cups bone broth

• 1 (13.5 oz) can full-fat coconut milk

• 1 teaspoon dried thyme

• 1/2 teaspoon ground ginger

• 1 bay leaf

• Sea salt to taste

• Fresh chives, chopped (for garnish)

Directions

• Heat the coconut oil in a large pot over medium-high heat.
• Brown the beef cubes on all sides. Remove the beef and set aside.
• Add the onion, celery, and carrots to the pot and cook until softened, about 5-7 minutes.
• Stir in the garlic, thyme, and ginger and cook for another minute until fragrant.
• Return the beef to the pot. Pour in the bone broth and coconut milk. Add the bay leaf and salt.
• Bring to a simmer, then reduce heat, cover, and cook for at least 1.5-2 hours, or until the beef is tender.
• Remove the bay leaf before serving. Garnish with fresh chives.

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Garlic Shrimp and Asparagus Skillet 

For a quick and flavourful AIP dinner, this skillet dish is a winner. Shrimp cooks quickly, making it perfect for busy weeknights. 

Ingredients

• 1 lb large shrimp, peeled and deveined

• 1 bunch asparagus, trimmed and cut into 1-inch pieces

• 4 cloves garlic, minced

• 1/4 cup olive oil

• Juice of 1/2 lemon

• 1/4 cup bone broth or water

• Sea salt and AIP-friendly black pepper (omit during the elimination phase) to taste

• Fresh dill, chopped (for garnish)

Directions

• Heat the olive oil in a large skillet over medium heat.
• Add the garlic and cook until fragrant, about 30 seconds.
• Add the asparagus and cook for 3-5 minutes, until slightly tender-crisp.
• Add the shrimp to the skillet and cook for 2-3 minutes per side, until pink and cooked through.
• Stir in the lemon juice, bone broth or water, salt, and pepper (if tolerated).
• Simmer for another minute to allow the flavours to merge.
• Garnish with fresh dill before serving.

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Savoury Ground Turkey and Vegetable Stir-Fry (No Soy) 

This stir-fry is packed with veggies and lean protein, all cooked in one pan. Make sure to use coconut aminos instead of soy sauce for an AIP-friendly flavour boost. 

Ingredients

• 1 lb ground turkey

• 1 tablespoon coconut oil or avocado oil

• 1 onion, sliced

• 2 bell peppers (any colour), sliced

• 1 cup broccoli florets

• 1 cup cauliflower florets

• 1/2 cup sliced carrots

• 2 cloves garlic, minced

• 2 tablespoons coconut aminos

• 1 tablespoon apple cider vinegar

• 1/2 teaspoon ground ginger

• Sea salt to taste

Directions

• Heat the coconut oil in a large skillet or wok over medium-high heat.
• Add the ground turkey and cook, breaking it up with a spoon, until browned. Drain any excess fat.
• Add the onion and cook until softened, about 3-5 minutes.
• Add the bell peppers, broccoli, cauliflower, and carrots. Stir-fry for 5-7 minutes, until the vegetables are tender-crisp.
• Stir in the garlic, coconut aminos, apple cider vinegar, and ginger. Cook for another minute, allowing the sauce to coat the vegetables and turkey.
• Season with sea salt to taste. Serve immediately.

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Hearty Pork and Apple Bake 

The combination of savoury pork and sweet apples creates a delightful flavour profile in this simple one-pot bake. 

Ingredients

• 1.5 lbs pork tenderloin or chops, cut into 1-inch pieces

• 2 medium apples, peeled, cored, and sliced

• 1 large sweet potato, peeled and cubed

• 1 red onion, sliced

• 2 tablespoons olive oil

• 1 teaspoon dried sage

• 1/2 teaspoon ground cinnamon

• Sea salt to taste

Directions

• Preheat your oven to 375°F (190°C).
• In a large oven-safe dish, toss the pork, apples, sweet potato, and red onion with olive oil, sage, cinnamon, and salt.
• Spread the mixture in a single layer.
• Bake for 30-40 minutes, or until the pork is cooked through and the sweet potatoes are tender.

While dietary changes like the AIP can be a significant step towards managing autoimmune conditions, understanding the underlying root causes of your health concerns is paramount. 

A Comprehensive Approach 

At Functional Nexus, we believe in a comprehensive approach that goes beyond just diet. Working with our experienced medical professionals allows you to delve deeper into your individual health picture through targeted testing and personalised guidance. 

This collaborative approach ensures you’re not just managing symptoms but addressing the fundamental imbalances contributing to your autoimmune condition, paving the way for more sustainable and meaningful healing. 

Get in touch with our dedicated patient pathway coordinator HERE.  We’ll discuss where you are currently at in your health journey and how we can support you in the future. 

We hope these one-pot AIP recipes make your healing journey a little easier and a lot more delicious. Remember to always listen to your body and adjust ingredients as needed. Stay tuned to Functional Nexus for more AIP-friendly tips and recipes!