My “Rules”

Rule :Cat and Fish don't mix !!!
Rule :Cat and Fish don’t mix !!!

Keeping things simple and following a few basic rules is how I am able to keep up with Paleo and now AIP.

I only have pure coconut oil and a good quality extra virgin olive oil in my cupboard so ensuring that I am only adding good fats to my food for cooking and dressing. Fats found in good quality meat from grass-fed animals can enhance the flavour of a dish and so I think are OK too, so in my cooking and preparation I follow these simple rules for fat and  don’t feel guilty.

The same goes for salt, we are constantly told to reduce salt drastically because it can increase your chance of heart disease or worse. I don’t add salt to my food at the table but I do use it when cooking. Since going Paleo however, I have switched to Sea Salt. Processed foods often have loads of added salt to enhance the flavour, and as I don’t eat these I am not getting a big daily hit. Cooking without the usual spices which are banned on AIP can be a challenge, salt I think helps with the changed flavours as well as adding lots of herbs. Again another simple rule I follow on my journey so I can get nice tasting food and so not feel deprived. (I HATE veggies served in restaurants because of the no adding salt in cooking them, a bit like baby food taste).

Much as I would love to eat organic all of the time, this is not always feasible both on cost and availability. I do buy organic fruit and vegetables and some meat when I supermarket shop but when I shop locally, which I prefer, it is not always possible. I do however shop in a small greengrocer for fruit and vegetables which has a big turnover ensuring that the produce is fresh. In season the produce is shipped from  local farms so I tend to buy seasonal (although not always).

I like to purchase my meat from the local butcher who sources it from a farm in the next county, not too far away. It is not organic but it is from animals who are grass-fed for most of year and only brought indoors in bad weather.

Taking heed of these three main ‘rules’ has simplified the whole process for me. I do not have to think outside the box too often and using them helps me to easily change a recipe I like to fit into the Autoimmune Protocol. If when I have made changes I do not like it, after all someone has spent a long time trying to get the best flavour in a dish so changing it may not work, I file the original recipe for another day.

I still tend to have the same type of breakfast, just change the content slightly. I have been finding other AIP recipes for this meal which I will introduce slowly.

Lunch is still leftovers or tinned salmon / tuna and mainly salady things or cooked veggies.

The main meal is sometimes a challenge because although the lazy person in me wants to cook tried and tested dishes, the challenging side of me wants to experiment within AIP and produce an amazing meal !!!. Thankfully the later usually wins out.

Day 10

20140908_092554_resized  bacon chopped lunch

Breakfast was more of the butternut squash and apple ‘porridge’

Lunch was leftover bacon from the previous day but chopped (just to ring the changes) and served with sliced apple, cucumber and avocado. I still like this separated food meal and think it just looks ‘clean’, which is half the battle.

We went out to dinner so I had my usual gammon with pineapple, healthy sweet potato fries and carrots. I will remember to take a picture of it one of these days but for now it will have to be imagined.

I snacked on banana, apple and a necturine.

Day 11

beef pattie blueberries  beef pattie lunch out herb chicken dinner

I was away from home today so took food with me, thats why it looks much of a muchness.

Breakfast was lovely beef patties with cucumber, blueberries, avocado and radishes, I know radish for breakfast ? , but there is a need to breakaway from convention when eating Paleo.

As you will see lunch was again patties. but look there are three of them. These I had with lettuce, cucumber, sliced avocado (no mellon baller) salad onions and ribbon carrots. I took fruit to eat as well but managed to save it till after my dinner when I got home.

I cooked chicken thighs and drumsticks in a lime and herb sauce and served it with cubed sweet potato, sliced carrots and cauliflower florets (doesn’t that sound posh !).

Day 12

pork patties with apple salmon lunch 2  pork chop dinner

Breakfast was pork, apple and leek patties with avocado, cucumber, blueberries and sliced apple. I like to have a softer apple rather than a crisp one like say Pink Lady and generally go for Gala which tend to have a nice sweet flavour with not too much crunch.

The great standby of tinned salmon mixed with a little extra virgin olive oil and apple cider vinegar put together with grated carrots, cucumber, salad onions and lettuce was lunch.

Before Paleo I loved any kind of chop cooked slowly in a mixture of onions and tomatoes with lots of black pepper. Now I still love chops but have it with sliced onions, sliced mushrooms, some homemade bone broth and of course sea salt.  The rest of the meal consisted of sweet potato mash, carrots, cauliflower and a few french beans. The liquid from cooking the chops served as a gravy.

After 12 days, how do I feel ?.   Well, much more alert, less bothered with aches and pains and so far no gastric outbursts although I do sometimes feel ‘uncomfortable’ after a meal. I will have to start taking notes on what I eat and how I feel to see whether a particular food is still not right for me. I think that will be the next phase before I think about reintroduction. I will continue on the strict Autoimmune Protocol for now. Overall I am enjoying the food I am eating and do not find my choices restrictive or boring.


Butternut Squash Porridge

20140909_085158_resized serves 4


  • 1 small butternut squash
  • 1 cup  coconut milk (full cream)
  • 1 tsp ground cinnamon
  • 1 eating apple  Gala
  • 1 tbsp toasted coconut per serving


  1. Cut squash in half and cook in oven at 180°C (360°F) until soft. Allow to cool. (this can be done in advance.)
  2. Core and grate the unpeeled apple.
  3. In a food processor add the butternut squash, apple, coconut milk and cinnamon
  4. Blend for about one minute until the mixture is smooth.
  5. Place mixture into a saucepan and slowly bring to a simmer. It needs to be stirred frequently to prevent sticking.
  6. Cook on low for about 10 minutes.
  7. Put warm ‘porridge’ into a bowl and sprinkle 1 tbsp  toasted coconut on top.


Chicken with lime and herbs

herb chicken dinner  serves 2


  • boneless chicken thighs
  • 1/4 cup extra virgin olive oil
  • 1 lime juice of
  • 1/2 large onion sliced
  • 1 tablespoon dried parsley
  • 1 tsp dried mint
  • sea salt to taste


  1. Wash and dry chicken thighs.
  2. Combine the extra virgin olive oil with the lime juice and herbs.
  3. Coat the chicken thighs with mix and refrigerate, covered, for about an hour (or longer if you have the time).
  4. Preheat oven to 200°C (400°F).
  5. Place the sliced onions onto base of oven proof dish.
  6. Layer the chicken thighs over the onions.
  7. Pour the rest of the marinade over the chicken.
  8. Season with sea salt.
  9. Bake for 30 minutes covered, remove cover and continue to cook for about 10 mins. The chicken should begin to brown slightly. Check that chicken is cooked.
  10. Remove from oven and serve.


Pork chops

pork chop dinner serves 2


  • 2 pork chops
  • 1 medium onion sliced
  • 1 cup sliced mushrooms
  • 1 tsp lemon juice
  • 1/4 cup bone broth, homemade
  • 1 tsp granulated garlic
  • sea salt to taste


  1. Preheat oven 180°C (360°F)
  2. Mix together the lemon juice, bone broth and garlic and sea salt.
  3. Put half the sliced onions on the base of an oven proof dish.
  4. Place the pork chops over the onions.
  5. Put rest of onions over the chops.
  6. Spread sliced mushrooms over this.
  7. Pour the lemon juice, bone broth, garlic and salt mixture over everything
  8. Cover with foil and cook in oven for 40 minutes.
  9. Remove foil and continue to cook for a further 20 minutes.
  10. Serve with vegetables and sweet potato mash.

See you next time.

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