Vegan Coconut Milk AIP Yogurt Recipe

June 8, 2016
by Liz

AIP Yogurt Recipe

If you’ve been following the autoimmune protocol for any length of time, you’ve likely noticed that it takes a lot of DIY. In order to simplify this, I’ve been trying to come up with really easy recipes for AIP-approved foods. This AIP yogurt recipe is a solid example of that.

It’s two ingredients, can be thrown together in about three minutes, and ends up being pretty tasty and convenient. Continue Reading →

November 5, 2015
by Liz

5 Budget Friendly AIP Superfoods

Budget friendly and AIP superfoods are not phrases you expect to hear together. In fact, “budget friendly superfoods” isn’t really that common a thought either. Goji berries aren’t cheap, and they aren’t recommended on an AIP diet (autoimmune protocol) anyway. Nightshades!

So, what is one to do if they’re looking for some AIP superfoods that are within budget? Stop overthinking it! There are plenty of pantry staples that meet AIP criteria… and aren’t just kale.

5 Budget Friendly AIP Superfoods

Continue Reading →

October 29, 2015
by Liz

Just eat the butter (or don’t)

Calm down, there

“I need to know your thoughts on butter.”

This was part of a text from my mother the other morning. She’d been talking with my uncle (a brilliant surgeon, who has performed more than a few bariatric surgeries), and he had decidedly told her not to eat butter. She was confused – hadn’t TIME magazine declared butter back on the Healthy list a few months ago? Don’t French women eat a ton of butter all the time and suffer none of the same consequences as us Americans? Even Harvard (Harvard!) weighed in on the issue.

When Harvard takes a stance, my mother takes notice.

So, do we eat butter, or not? First, let’s get a little background into the issue of why we’re even talking about this at all… Continue Reading →

Homemade Pickles | AIP friendly snack time!

October 19, 2015
by Liz

Monday Night Pickle Party

What’s an awesome, allergen-free, AIP-friendly snack? Pickles! All types of pickles! I bought CM Mary Karlin’s Mastering Fermentation this year at Christmas and have been reading through it voraciously. So far, I’ve only worked my way through pickling vegetables, dried fruits and making fermented mustard, but I’ve really enjoyed the process.

I’ve also gotten pretty confident with the process, and have gone “off book” so to speak, and started pickling things on my own!

Tonight, I decided I wanted to make carrot pickles…that taste like dill pickles. This is just an experiment, but it seems worth a try… This recipe is super loose, because I kind of made it up as I went, but here are the basics.

Homemade Pickles | AIP friendly snack time!


  • 4 cups of water w/ 3 tbsp of salt mixed in (this is our brine)
  • 2 tbs of “starter” brine (I used some juice from sauerkraut I had on hand)
  • 4-5 cloves of garlic
  • 2 tbsp dill weed (I used dry since I didn’t have fresh)
  • 2 quart jars w/lids
  • tons of carrots (6-8 medium ones)


This is pretty basic. Cut the carrots into pieces, and stuff them into the jars, with 1 tbsp dill, 1 tbsp of the starter brine and 2-3 cloves of sliced garlic in each.

Pour enough brine to cover the carrots completely. Cover each jar with cheese cloth and secure the cloth firmly. Keep in a warmish (68-80 degrees F) area for 8 hours (or overnight), then remove the cheese cloth and put the real lids on the jars.

See? A pretty easy pickle to make. 🙂

Mary’s book goes into a ton of detail about the hows and whys of fermentation, so I’d strongly recommend picking it up at some point if you plan on doing any serious pickling, cheesemaking, or just really want to learn about fermented foods!

August 25, 2015
by For Eat's Sake

The Whole Foods Spectrum

I haven’t posted in a while, mostly because work is a little crazy, but I thought I’d update this blog really quickly to remind myself that it exists. I was thinking this morning about how complicated healthy eating can seem, with all of the dissenting opinions (each with its own cadre of medical professionals, hobby bloggers and businesses), varying dogmas and opposing studies, and thought I’d write a little post to remind everyone of how simple healthy eating can be.

A dear friend of mine (who is a fabulous nutritionist, and all around badass lady – hi, Eileen, if you ever read this!), explains eating a “healthy” diet in the following way, and I think it’s so perfect:

Look at the foods you eat in a day – or even in one meal – as being on a spectrum. At one end, there are whole foods – fruits, vegetables, nuts, meats, eggs. The other end is processed foods – chips, cookies, candy, etc. Somewhere in the middle fall things like cheese, yogurt, pasta… you get the idea. So, there is this spectrum of food processing, and with every food choice, you make a decision to eat at one end, or the other, or somewhere in the middle. The goal is to shift towards the whole, unprocessed foods end.

Now, this won’t happen overnight (and it doesn’t have to!), small changes can resonate throughout future decisions. And, just because you ate chips and chocolate, covered in peanut butter (which sounds, frankly, delicious) for afternoon snack, it doesn’t mean you can’t tip the balance at dinner with a salad, or some roasted veggies. It’s a pretty forgiving system, which doesn’t discourage eating the occasional treat, but rather encourages a balanced, whole-food-based diet.

June 16, 2015
by For Eat's Sake

Stocking an Allergen-Free AIP Pantry

Baking on the autoimmune protocol can be a challenge, and even more of a challenge, stocking your AIP pantry for baking. Most ingredients found in traditional baking –flour, cane sugar, eggs, butter…okay, so all ingredients found in tradiitonal baking — are off limits, and so it can be rather difficult to find things that work. There are also tons of flours and ingredients that are AIP compliant, but are either super fancy and hard to track down, or really expensive. Most are both. Yes, squash flour is probably really versatile, but it’s also $10-12/lb…and I’m not quite willing to shell that out all the time. I also don’t relish the idea of creating complicated blends of 3-5 flours to come up with the perfect texture.

I’m a simple girl. I like being able to have a fairly consistent pantry and not worry about having to run out to the store to buy some exotic ingredient for a dish I’m going to make once. I also like looking at a recipe, and not having to turn the page because there are so many ingredients. I have a small kitchen, and a small budget – lots of flours and ingredients aren’t an option. Basically, I just like things to be simple – easy-to-obtain ingredients, not too many things happening in a recipe. Simple.

So, in the recipes on this blog, you won’t notice too many crazy things going on. I wanted to take an accessible approach to creating AIP recipes. Something a little more egalitarian than $10/lb flours and drawn out ingredient lists. So, without further ado…on to the ingredients!

Everything should be easily obtained at a regular grocery store. There are a few ingredients I want to describe in a little more detail, but other than that, it’s all pretty basic! Continue Reading →

Cardamom Chickpea Cookies | Gluten free, grain free, vegan chickpea flour cardamom cookies - yummy with minimal ingredients!

June 6, 2015
by For Eat's Sake

Cardamom Chickpea Cookies

Gluten free, grain free, vegan chickpea flour cardamom cookies - yummy with minimal ingredients!

I love chickpeas in all their incarnations: roasted, blended into hummus, and ground into flour (also, pretty much every other way imagineable!). Recently, a coworker of mine (who worked in the kitchen at Oleana for a while – my favorite place in Cambridge by far) made two suggestions for those of us who love chickpeas and middle eastern flavors: 1) Go out and buy Anna Sortun’s book, Spiceand 2) make nan-e Nokhodchi, a traditional Persian cardamom chickpea cookie.

I already own (and am obsessed with) Spice, so I figured the cardamom chickpea cookies would be a good place to start. Since these cardamom chickpea cookies are not actually featured in Spice, the internet stepped up to provide more than enough variations on this treat. The ingredients and method seemed pretty simple, so I grabbed the rose water out of the cabinet, and got to baking!

Continue Reading →

The Natural Food Debate - Gawker Natural Food is Bullshit

May 15, 2015
by For Eat's Sake

Pay No Mind to the Rabble: Anti-Real Food Paints With a Broad Brush

I recently read an article on a Gawker Media outfit called, “The Bullsh*t Hypocrisy of ‘All-Natural; Foods,” and it’s been bugging me ever since. The piece is a follow-up on the site to a takedown post on Vani Hari, known more publicly as the “Food Babe.” Full disclosure, she kind of bugs me. Most of what she has just “discovered” is either common sense (that burger that only cost $1 isn’t healthy!) or is something that has been discussed aad nauseum by the larger natural health community. She’s gimmicky and panders to the lowest common denominator – fear mongering – but the same can most definitely be said about D’Entremont, the self-named SciBabe.

Gawker, the 9Gag of the blogging world, has again commissioned the “SciBabe” to write another factually weak and incredibly biased “takedown” of the natural foods industry. Sort of. D’Entremont feebly jabs at a few hot button issues that have recently arisen, reduces anyone who might happen to fall into one of many camps as being “anti-science,” and recasts those individuals as willfully ignorant. Basically, SciBabe plays devil’s advocate against FoodBabe and just takes the opposite stance on a few issues. It’s painful to read as someone who loves food and science, and even more so as someone looking through the lens of common sense. Continue Reading →

May 12, 2015
by For Eat's Sake

Foraging is fun – the benefits of dandelions and clover!

This past weekend, CM and I went camping on the land where we’re planning to build a house. The scenery is beautiful, the air clean, and the dandelions and clovers plentiful. While we were hiking around on Sunday, the urge to pick some for dinner was just too much to resist.

foraging for dandelion greens and clover

So, I spent some time gathering clover leaves and dandelion greens. Did you know that clovers are in the legume family? They  are related to peas! You learn something new every day…

foraging for dandelion greens and clover

Dandelion greens are one of the healthiest foods out there that not enough people are eating. They contain 535% of the RDA for vitamin K and quite a bit of vitamin A as well. Dandelion greens also contain a ton of antioxidant flavanoids and compounds to support liver function and digestion.

Clover is another green with nutritional power – rich in minerals and vitamins, this plant contains compounds that decrease inflammation and stimulate bile production.

foraging for dandelion greens and clover

How did we cook these? Just sautéed them in some olive oil with some garlic, salt and kale. So good! I started reading A Field Guide to Edible Wild Plants, so hopefully I’ll learn a bit more about foraging. I’d love to add some variety to the greens I already eat.

May 5, 2015
by For Eat's Sake

Quick (and free!) Ways to Boost Your Health

With all of the conflicting nutrition advice, supplement recommendations and fitness fads, it’s sometimes hard to remember that there are some simple rules to healthy living that are easy(ish) to follow, and cost you nothing!

1.) Sleep is amazing.

Really – not every needs 8 hours a night. Some people can thrive on 6, and others need 9. The point is, however much sleep you need, you should try to reach for it. There has been a lot of research that indicates sleep as being crucial for everyday wellbeing (1, 2, 3, and that’s just the start!). Sleep can work wonders for hormone regulation, weight maintenance, happiness and cognition, so don’t skimp out!

This TED talk presents another compelling reason to sleep: clearing the brain’s waste. Not too shabby for something so comfy, eh?

2.) Hydration is key.

Drink more water. This is the easiest thing you can do to feel better. You don’t even have to cut out whatever it is you are drinking, if you really don’t want to. Of course, drinking water instead of soda will yield greater benefits (think of the calorie and sugar savings!), but hydrating all of your cells can make you feel more awake, and can help you to determine whether you’re actually hungry, or just thirsty. Need more reasons? Check out this article.

3.) Movement. Movement, people!

You don’t have to go from 0-60 with exercise, but you shouldn’t stop moving around. Watching a TV show? Do some squats during commercials. Take the stairs. Walk to the office down the hall instead of calling. There are a thousand simple ways to move around that will keep your blood flowing and your muscles from atrophying.

Don’t get me wrong, exercise is important to maintaining your health (we were made to move, after all!), but if you don’t have time, or don’t want to, or have an equally lame excuse for why you won’t, you should still be moving!

Bonus: Vegetables!

No, pizza is not a vegetable, no matter what the government tells us. You don’t have to eat a full plate of veggies every hour, or choke down 15 kale smoothies in a day, but making sure that at least half your dinner plate is vegetables can make a world of difference. Plus, eating veggies first might just make you eat less of that bread bowl. 😉