4 Ingredient AIP Paleo Flatbread recipe (vegan, coconut free) (2024)

FAQs

What is a good substitute for cornstarch on AIP diet? ›

Cornstarch. Instead of cornstarch, use arrowroot flour or tapioca flour. We found that arrowroot flour works well to thicken sauces and gravies and helps to lighten the texture of baked goods. Tapioca flour works well in coatings, such as velveting chicken for stir-fries.

AIP, being grain-free as well as gluten-free, creates a fairly good challenge. The main flours used in AIP baking are as follows: Cassava flour, Tapioca Starch, Coconut Flour, Tigernut Flour, and Arrowroot Starch.

» Is coconut a nut and is it AIP? Let's get this out of the way: coconut is not a true nut! Coconut is a member of the palm family, which is not related to tree nuts or peanuts. This explains why coconut and coconut products are allowed on the autoimmune protocol.

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Legumes & Beans

Core AIP excludes all beans and legumes like chickpeas, green beans, peanuts, peas, soybeans and all soy derivatives like tofu and soy sauce. Modified AIP excludes peanuts, soybeans and all soy-based foods and products, but allows beans and other legumes.

You'll find everything from coconut flour, coconut milk, coconut cream, and coconut oil in the real food, paleo world. It's packed with minerals such as manganese, and it's full of healthy fats. Not only is coconut allowed in the AIP diet, it can become one of the most important ingredients you use!

Arrowroot flour is made from arrowroot, a type of tuber. Similar to tapioca flour, it is extracted from the washed, peeled and pulverized arrowroot. The pulp is squeezed and a wet starch is extracted and then left to dry. The remaining powder is the arrowroot flour or starch.

Roasted Sweet Potatoes and Brussels Sprouts (AIP)

Perfect for a Thanksgiving or holiday dinner and for anyone with food sensitivities because it is gluten-free, dairy-free, Paleo, and AIP.

AIP compliant dairy alternatives

Coconut milk is the best non-dairy milk alternative. It is AIP-friendly. Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.

oils (avocado, coconut and olive oil are permitted) processed food, preservatives and additives. spices derived from peppers and seeds, such as paprika and coriander. sugars and artificial sweeteners (honey or maple used sparingly is permitted)

What is a paleo substitute for coconut cream? ›

Nut Butter or Tahini. If you have almond butter or tahini you can dilute it to make a creamy alternative to coconut cream. To make 1 can (400g /14oz) coconut cream substitute measure out 150g (5oz) nut butter and 250g (1 US cup) water.

Easy-to-access alternatives are wheat flour, arrowroot flour, and rice flour. These are good alternatives to cornstarch because they are more nutritious and contain fewer carbohydrates and calories. Xanthan and guar gum are much stronger thickeners than cornstarch, but they can be harder to obtain and use.

Arrowroot Powder – We love using this grain-free, gluten-free, paleo powder as an alternative to cornstarch. It works great as a thickener or to give your chicken and fish a bit of “breaded” crunch! Almond Flour – Another great alternative to grain-based flours.

Another expert-approved substitution for cornstarch is tapioca starch, which is the same thing as tapioca flour. This is a neutral-flavored powder made from cassava root. It's best used in baking recipes (like thickening the filling of a fruit pie).