Tuesday, January 31, 2017

Loaded Sweet Potato Fries (AIP & Paleo)

Loaded Sweet Potato Fries (AIP & Paleo)

I’m not really a big Super Bowl (or football) person, though I do love a good Super Bowl party, mainly for the food, time with friends, and the commercials. This year, things will be much different, since we’ve moved to the middle of New England Patriots territory & they happen to be playing in the 2017 Super Bowl. Let me tell you…. people around here take their NFL football *very* seriously.

Loaded Sweet Potato Fries (AIP & Paleo)

While I might feel more inclined to cheer for a particular team this year, I’m still most excited about the food! Specifically, I’m excited about making some AIP/Paleo options to share with our new friends. Last year, I made plantain chip chicken in nugget form, cutting chicken breasts into pieces before coating them in the plantain chip crust & baking them on a rack. I also made the red sangria mocktail from The Healing Kitchen, and some amazing paleo brownies from Joshua Weissman/Slim Palate (the brownies require an egg & chocolate reintro; I also subbed coconut oil for the butter). All super delicious. (haha, pun intended!)

Loaded Sweet Potato Fries (AIP & Paleo)

I’m still debating exactly what I’ll take to this year’s party, but these loaded sweet potato fries are a serious contender. I first made them on a whim last summer for one of our burger nights & they were such a fun twist on normal sweet potato fries. Plus the arugula pesto they’re topped with adds some extra veggie power.

Loaded Sweet Potato Fries (AIP & Paleo)

If you’re looking for some other party food ideas, whether for yourself or to share with others, here are a few more options:

Loaded Sweet Potato Fries (AIP & Paleo) 
Yields 2 generous servings; batch can be easily doubled or tripled for a larger group 

For the Fries:
1 pound white sweet potatoes (I prefer Hannah)
28 g (2 tablespoons) duck fat, melted
1/4 teaspoon sea salt
1/4 teaspoon garlic powder

  1. Preheat the oven to 425 F. 
  2. Wash and cut the sweet potato into thin fry-shaped pieces, 1/4 to 1/2 inch in width. 
  3. Pour the melted duck fat into a bowl, add the sweet potato fries, and toss to coat. 
  4. Arrange the fries on an un-lined rimmed baking sheet (I used a quarter sheet), making sure there is a little space between each fry. Dust the fries with sea salt & garlic powder.
  5. Bake in the preheated oven for 20 minutes, then remove the pan from the oven and carefully flip the fries over. Roast for an additional 10 to 20 minutes, or until golden brown. While the fries are roasting, prepare the toppings (see below). 

To Assemble: 
1 batch of sweet potato fries (see above)
2 tablespoons arugula pesto, plus additional for dipping, if desired
3 strips of bacon, cooked and crumbled
1 tablespoon thinly sliced scallion
1 to 2 teaspoons cilantro leaves
sprinkling of smoked Maldon sea salt

  1. Just before serving, drizzle the roasted sweet potato fries with the arugula pesto. Top with the crumbled bacon, sliced scallion, and cilantro leaves. Sprinkle with smoked Maldon to taste. Serve with additional arugula pesto for dipping, if desired. 
Loaded Sweet Potato Fries (AIP & Paleo)

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Friday, December 9, 2016

Spritz Cookies (AIP, Paleo, Gluten-free)

Spritz Cookies (AIP, Paleo, Gluten-free)

My Grandma Vein is a really fantastic baker. She makes wonderful treats for all holidays, but especially during the Christmas season. One of my favorite christmas cookies is her spritz cookies, a butter cookie dough pressed through a cookie press into different shapes. Some people flavor the cookie dough with vanilla and some with almond—Grandma’s spritz recipe uses vanilla. She would leaves some of the dough naturally colored and colors part of it red and green. She also would sprinkle the pressed cookie dough with various colored sanding sugars and sprinkles before baking.

Spritz Cookies (AIP, Paleo, Gluten-free)

My AIP variation might look and taste a little different, but the first test batch cookie I popped into my mouth was like tasting a memory of Christmases past. Despite using palm shortening in lieu of butter, they still have a "buttery" flavor; they also have some lovely notes of maple and just a hint of coconut.

Spritz Cookies (AIP, Paleo, Gluten-free)

Instead of pressing the dough through a cookie press, I chose to pipe it with a pastry bag fitted with a large start tip into rosettes and wreath shapes—I couldn’t justify buying (or storing) a new cookie press & I’m not sure if my vintage press has any gluten remnants.

Spritz Cookies (AIP, Paleo, Gluten-free)

I didn't have many ideas for natural ways to color the dough, but I did add matcha green tea powder to the dry ingredients of one batch & it worked really well, though it does make the cookies taste like green tea. I suspect a few drops of beet juice might work well to make a more red/pink dough; however, I have a sensitivity to beets so I have not tried it out. To make the wreaths look more like actual wreaths (and less like piped circles), I added some chopped dried cranberries (apple-juice-sweetened) and a tiny sprinkle of turbinado/raw sugar.

Spritz Cookies (AIP, Paleo, Gluten-free)

Because these cookies are so delicious, I’ve purposely made the batch really small—depending on how big they’re piped, you should be able to get around 16 cookies. If you’re one with lots of willpower, even around lots of delicious AIP cookies, make a double batch :)

Spritz Cookies (AIP, Paleo, Gluten-free)

Happy Baking! PS if you’d like to make the AIP gingersnaps pictured on the cookie platter, make sure you grab a copy of my e-book “Holiday Sweet Treats.

Spritz Cookies (AIP, Paleo, Gluten Free) 
yields around 16 cookies

64 grams(1/4 cup) palm shortening
39 grams (2 tablespoons) Grade A dark maple syrup
1 teaspoon vanilla extract
23 grams (3 tablespoons +1 teaspoon) coconut flour 
25 grams (3 tablespoons +1 teaspoon) tapioca starch
27 grams (3 tablespoons +1 teaspoon) arrowroot
3/4 teaspoon gelatin
1/8 teaspoon paleo baking powder (recipe follows) 
pinch of sea salt
  1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. Fit a pastry bag with a large star tip (I used a Wilton bag fitted with an 824 Ateco tip). 
  2. In a medium mixing bowl, cream together the palm shortening with the maple syrup and the vanilla extract with a silicone spatula until well combined. If the palm shortening is too solid to properly mix—mine typically is during the winter—allow the ingredients to warm up slightly on the preheating stove. A hand mixer may also be used. 
  3. In a separate bowl, whisk together the coconut flour, tapioca, arrowroot, gelatin, paleo baking powder, and sea salt. 
  4. Add the dry ingredients to the shortening/maple/vanilla and mix until well combined. 
  5. Transfer the dough to the prepared pastry bag. Pipe the dough into rosettes, starting from the center & swirling outward. Draw circles as guides on the bottom of the parchment paper, if needed. Leave a little space between the cookies to allow them to puff a little during the baking process. 
  6. Bake the cookies in the preheated oven for 6 minutes, then rotate the pan and bake for an additional 2 to 3 minutes, or until the cookies are just starting to turn golden on the edges. 
  7. Allow the cookies to cool completely on the pan before serving. 
  8. Store cookies in a single layer in an airtight container at room temperature or in the freezer. Leftover cookies may soften, so re-crisp in a warm oven, if needed, before serving. 
Matcha Wreath Variation
Same ingredients as above with the addition of:
A heaping 1/4 teaspoon of matcha green tea powder
Apple juice sweetened dried cranberries, chopped
Turbinado/raw sugar
  • Make the same recipe as above, adding a heaping 1/4 teaspoon of matcha green tea powder to the dry ingredients. Mix the green tea variation dough with a hand mixer too, just to ensure there are no tiny lumps of matcha. 
  • Pipe the dough into rings & press chopped dried cranberries into the rings. Sprinkle a little turbinado sugar over the wreaths. 
  • Bake as instructed above, though the wreaths may bake more quickly depending on how they thick they are piped, so watch them carefully. 
Paleo Baking Powder
81 grams (1/2 cup) cream of tartar 
55 grams (1/4 cup) baking soda
30 grams (1/4 cup) arrowroot or tapioca 
  1. Sift together the cream of tartar, baking soda, and arrowroot/tapioca.
  2. Store in an airtight jar. Use wherever baking powder is used. 

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after an Amazon link is clicked with no additional cost to you. Thanks for your support.

Monday, November 21, 2016

Instant Pot Cranberry Sauce (AIP & Paleo)

Instant Pot Cranberry Sauce (AIP & Paleo)

Thanksgiving is only a couple days away, and I’m in full prep mode. But even if you’re waiting until the last minute to make the big Thanksgiving dinner, you can still have easy, delicious cranberry sauce, in a matter of minutes thanks to my favorite appliance, the Instant Pot.

Like the past two years, we are dry brining and butterflying a pastured turkey again, though because I can’t have dairy, we baste ours with a combination of bacon grease, sauvignon blanc wine & homemade turkey stock. I’ve actually chosen to do two birds this year because of the number of family members visiting and I wanted to make sure we’d have leftovers too! I find that cranberry sauce is not only a delicious condiment for the Thanksgiving table, but one that also can help mask the slight “gamey” flavor of a pastured turkey. It’s also delicious spread on sweet potato lefse, as well as on top of homemade 2-ingredient coconut yogurt.

Instant Pot Cranberry Sauce (AIP & Paleo)

In addition to the turkey, lefse, and this cranberry sauce, we’ll also be having my starch-free gravy, mashed white sweet potatoes, sweet potato casserole with tigernuts, roasted brussels sprouts with bacon/balsamic/dried cranberries (adapted from “The Healing Kitchen”), refrigerator pickles, a green bean casserole that I hope to share more about in a future post. And, of course, pie! Paleo pumpkin pie, pecan pie, and an AIP apple galette (adapted from the pear galette in my e-book “Holiday Sweet Treats”. In the name of stress reduction, since stress is one of my biggest autoimmune triggers, I’ll have made everything, except the turkey and gravy, in advance and will only need to re-heat things before we eat.

If you don’t already have an Instant Pot, this cranberry sauce can be made on the stove—just simmer all the ingredients until the cranberries pop & the sauce thickens slightly. And I highly recommend checking Amazon and other retailers to see if the Instant Pot goes on sale on Black Friday or Cyber Monday :)

Instant Pot Cranberry Sauce (AIP & Paleo)

Have a wonderful holiday. May you all enjoy spending time with friends and family. And may the leftovers be plentiful! :)

Instant Pot Cranberry Sauce (AIP & Paleo) 
yields just shy of one quart jar of sauce

20 ounces frozen cranberries
215 grams (approx 1/2 cup + 2 tablespoons) honey (I prefer to use orange blossom honey)
1 tablespoon mandarin orange zest
3/4 cup mandarin orange juice
1/4 cup filtered water
1 cinnamon stick

  1. Combine all the ingredients in the stainless steel insert of the Instant Pot. Close and lock the lid, ensuring the vent is set to sealing. 
  2. Press {Manual} and reduce the time to 8 minutes.
  3. Once the time is up, allow the pressure to release naturally. 
  4. Remove the lid, stir, and allow to cool. Pour into a quart jar (or several small jars) and refrigerate until ready to eat. The sauce will thicken as it cools. The flavor continues to develop as it sits in the refrigerator, so plan to make this sauce a few days in advance, if possible. 


  • I’ve tested this recipe only with frozen cranberries, since I can find them at Whole Foods year-round. But you should be able to substitute fresh cranberries.  
  • You may be tempted to reduce the amount of honey in the recipe, but I must warn you, even with 215 grams (over 1/2 a cup), the sauce is still a bit tart! 
  • Regular orange zest/juice may be substituted for the mandarin orange zest/juice. 
Instant Pot Cranberry Sauce (AIP & Paleo)

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Saturday, October 1, 2016

The Paleo AIP Instant Pot® Cookbook e-book + IP “Chocolate” Cake (AIP)

The Paleo AIP Instant Pot® Cookbook + AIP Instant Pot® Sweet Treats

In addition to the the big move I announced in my last post, I’ve been working on a couple secret projects. I’m so thrilled to FINALLY share about them today!
The Paleo AIP Instant Pot® Cookbook
My good friend Eileen from Phoenix Helix had the brilliant idea to compile a community e-book of Autoimmune Protocol (AIP) Instant Pot® recipes called The Paleo AIP Instant Pot® Cookbook. I was thrilled to contribute recipes for applesauce, low FODMAP beef stew, pomegranate poached pears, and coconut yogurt to the e-book.

The Paleo AIP Instant Pot® Cookbook preview pages

I also had the privilege to photograph a few of the recipes & design the interior pages (the amazing Chelsey Luther designed the gorgeous cover). Having early access to the recipes (because I was working on the interior design) means that I’ve been making many of the recipes for months already. I’ve even teased a few of them in Instagram posts (#sorrynotsorry). This e-book is a total game changer. Everything I’ve made is not only incredibly delicious, but it’s all crazy easy and very diverse! The BBQ Pulled Chicken alone might be worth the purchase of the book. I loved my Instant Pot® before, but I love it even more now.

The Paleo AIP Instant Pot® Cookbook preview
top: BBQ Pulled Chicken, Smothered Okra, Caribbean Plantain Lamb Stew
middle: Pomegranate Poached Pears, Coconut Yogurt, Applesauce
bottom: Kalua Pig, Peach Cobbler, Cranberry Apple Chicken with Cabbage

The book features recipes ranging from broths to sauces & condiments to vegetables to poultry to meat to seafood to offal to desserts and more! No major food group is left behind. 137 of the 140 recipes (excluding three recipes in the “Extras” section) are compliant with the elimination phase of the Autoimmune Protocol. And, there are charts in the back of the book for ways to modify recipes to fit additional special diet modifications, like low-FODMAP, GAPS/SCD and Coconut-free.

AIP Instant Pot® Sweet Treats cover

As if The Paleo AIP Instant Pot® Cookbook isn’t a big enough project, I also have created a 4-recipe mini e-book of additional AIP Instant Pot® dessert recipes called AIP Instant Pot® Sweet Treats. It includes AIP-friendly dessert recipes for blueberry cobbler cakes, pumpkin tapioca pudding, “roasted” pineapple, and zucchini cakes with lemon cream. I’ll be sending AIP Instant Pot® Sweet Treats as a FREE gift to everyone who purchases The Paleo AIP Instant Pot® Cookbook through me. (NOTE: Because I’m literally in the middle of moving across the United States right now, my e-book won’t be emailed until mid-October 2016). This giveaway is open to international entries.

Win these Instant Pot accessories! Sweet Treats: food, photography, life

But wait! There’s more! (insert informercial-speak, haha!) Purchasing The Paleo AIP Instant Pot® Cookbook through me during the month of October 2016 also enters you in a giveaway to win some sweet Instant Pot® accessories: 1) a stainless steel inner pot (having a second insert comes in *really* handy when making back-to-back recipes), 2) a silicone lid/cover for the stainless steel insert (to easily store cooled leftovers in the refrigerator), and 3) an extra sealing ring (always a good thing to have on hand in case your old ring breaks, or in case it smells too “savory” for making desserts). I’ll randomly choose a winner at the beginning of November 2016. Sorry, due to postage constraints, the accessory giveaway is open only to those in the United States.

If you’re *still* on the fence about purchasing this amazing e-book, head over to Eileen’s site to enter a giveaway to win a copy. Simply answer the rafflecopter question & 10 winners will be chosen October 8, 2016.

 AIP Instant Pot "Chocolate" Cake {The Paleo AIP Instant Pot® Cookbook e-book preview recipe}

One recipe from The Paleo AIP Instant Pot® Cookbook that I’m excited to try once we get settled in our new home is this “Chocolate” Cake from my friend Samantha at Sweet Potatoes and Social Change. It might seem unusual to make cake in the Instant Pot®, but the Instant Pot® is a great way to “steam” a cake. And you don't even have to heat up the oven!

“Chocolate" Cake (AIP) 
from Samantha at Sweet Potatoes and Social Change
Yields 3 servings

1 green plantain
½ ripe banana
¼ cup mashed avocado
2 tablespoons melted coconut oil, plus additional for greasing pans
2 tablespoons honey
5 tablespoons carob powder
½ teaspoon apple cider vinegar
¾ teaspoon baking soda
⅛ teaspoon cream of tartar
1 cup water
Optional garnishes: coconut cream, coconut flakes or fruit

  1. Add the plantain, banana, avocado, coconut oil, honey, carob, vinegar, baking soda, and cream of tartar to a food processor and blend until smooth. 
  2. Lightly grease three mini fluted pans or ramekins with additional coconut oil. Pour the batter into prepared pans until they are about ¾ of the way full. 
  3. Pour the water into the Instant Pot® and add the steaming rack. Place the pans onto the steaming rack. 
  4. Close and lock the lid. Press “Manual” for high pressure. Set cooking time to 18 minutes. Once time is up, quick release the pressure (there are further instructions for pressure release on page 7 of the e-book
  5. Garnish with coconut cream, coconut flakes, or fruit and serve warm. 
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Friday, September 2, 2016


Moving! (Sweet Treats: food, photography, life)

Exciting news! My husband and I are moving to the New England area very soon! We are thrilled with this new development & can’t wait to experience life in this new location.

Because moving is really stressful, I’ve decided to take a break from blogging, for a bit. I’ve also decided to scale back my social media posting. In the midst of all the packing and preparations, I need to make sure I take care of myself, especially in the midst of all the packing & moving preparations—the last thing I want is to end up with a flare! So, if I’m around a little less, that’ll be why.

Thanks for understanding and I’ll be back in a few weeks!

In the mean time, if you want to make the spiced pumpkin tea latte (AIP, Paleo, Low FODMAP, Vegan) seen in these pictures, check out this post from last fall.

Moving! (Sweet Treats: food, photography, life)

Friday, August 26, 2016

Paloma Cocktail & Mocktail (Paleo & AIP)

Paloma Cocktail & Mocktail (Paleo & AIP)

I’ve reached a point in my healing journey that I can have a *little* bit of alcohol from time-to-time. However, I still have to be rather choosy about what sort of alcohol I do consume. It’s a bit ironic, but even before going AIP, I have always done better with spirits than with wine (exception would be sparkling wine). However, my previous go-to spirits are often distilled from ingredients that I still choose not to consume. I decided instead to teach myself to like tequila, a more “Paleo-friendly” spirit, using these delicious grapefruit & lime “paloma" cocktails.

Paloma Cocktail & Mocktail (Paleo & AIP)

I do hold myself to 4 rules when it comes to personal alcohol consumption:

First, I only consume alcohol in conjunction with food, never on an empty stomach. Since I don’t have alcohol very often, I’m very much a “light-weight” and food helps slow down the effects of the alcohol. Also, alcohol and the things mixed into alcohol can affect a person’s blood sugar. Eating a meal—I personally prefer one containing protein and carbs—with the drink can moderate blood sugar spikes.

Secondly, I stick to one not-so-strong beverage per night only a couple of nights a month. I’ve been known to water down sparkling wine with bubbly water or to add some kombucha. Even with these paloma cocktails, I’ll often add extra LaCroix.

Paloma Cocktail & Mocktail (Paleo & AIP)

Third, I make any cocktails myself, where I can control the ingredients and ratios, instead of ordering them from a bartender in a restaurant. Many palomas, especially those ordered in Mexican restaurants, are made with grapefruit soda that almost assuredly contains non-AIP/Paleo ingredients.

Fourth, I consume beverages with alcohol in celebration, not as a way to combat stress or escape life. In fact, if life is extra stressful, it’s probably best for my health that I don’t consume any alcohol at all! If I’m having a bad day or feeling stressed, I lean on other coping mechanisms & ways to take care of myself rather than alcohol.

Paloma Cocktail & Mocktail (Paleo & AIP)

Finally, If you’re someone who is abstaining from alcohol, whether you’re following the elimination stage of AIP, or you don’t like the flavor of any alcohol, or you’re abstaining for other reasons, don’t despair! This paloma recipe makes a really great “mocktail” too. Simply omit the tequila & add a little extra LaCroix. Even though the mocktail version does not contain alcohol, it still is high in natural sugars, so still limit consumption & make it a beverage for a special occasion.

A few resources about AIP/Paleo and alcohol, for those who want further reading:
  1. The WHYs behind the Autoimmune Protocol: Alcohol from “The Paleo Mom” 
  2. How to Drink Alcohol without Ruining Your Paleo Diet or Getting a Hangover – 10 Simple Tips from “Paleo Flourish Magazine” 
  3. Top 10 Paleo Party Rules from “Mark’s Daily Apple” 

Paloma Cocktail (Paleo) or Mocktail (AIP) 
yields 2 to 4 servings 

Simply omit the tequila to turn this cocktail into an equally delicious mocktail! 

Juice from 2 grapefruits (approximately 3/4 cup) 
Juice from 1 large lime (approximately 3 tablespoons)
2 fl oz blanco/white tequila (omit for AIP; replace with extra LaCroix)
8 fl oz pamplemousse/grapefruit LaCroix sparkling water, or more, if desired
Ice, as needed 
Grapefruit & lime slices for garnish, optional 
  1. Juice the grapefruits, straining out any seeds. Juice the lime. Combine the juices together.  Stir in the tequila, if using.
  2. Divide between 2 large or 4 small ice-filled glasses. Top off with the grapefruit LaCroix. Gently stir to combine. Garnish with grapefruit & lime slices, if desired. 

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after an Amazon link is clicked with no additional cost to you. Thanks for your support.

Sunday, July 31, 2016

AIP Travel part 2: travel days

AIP Travel part 2: travel days

The thought of traveling while following the autoimmune protocol (or while living with chronic illnesses or conditions) may evoke fear or a sense of panic. Though I wrote a post in 2014 about traveling while following AIP, in the time since then, I’ve done a lot more traveling & have learned many more tips and tricks. I thought it may be helpful to others to write a more in depth series about my personal experiences for traveling while following a healing diet and lifestyle. Car travel seems to be an easier option for most people, so I’ll be primarily covering the challenges of domestic air travel within the United States; however, many tips should also apply to other forms of travel (or to international travel, though the laws of what you can take in to a country vary greatly). 

In this post (part 2), I’ll cover things I do on my travel days. 

Note: This post contains a lot of links, some of which are affiliate links, meaning I may earn a slight commission from things purchased through the affiliate links at no additional cost to you. Thanks for supporting Sweet Treats! 

AIP Travel part 2: travel days


  • I still struggle with the amount of luggage usually required when I travel. I often feel self conscious about how many pieces of luggage I need for just a couple days away. But honestly, it is important to take care of myself & if that means I have an extra suitcase to accommodate the batch cooked food I’ve made, then I have an extra suitcase. Spoiler alert, I usually take that extra suitcase ;) 
  • My travel was also revolutionized when I started using suitcases with 4 wheels. It may sound like a trivial thing, but as someone who struggles with chronic pain, it is much easier to wheel a heavy suitcase with 4 wheels than to pull one with 2 wheels. 
  • I try to pack the heaviest things in my checked luggage (and frozen food can really weigh a lot), so that I don’t have to worry about carrying it all myself. But there is the potential of luggage being lost en route…. It’s a tough choice between convenience or peace of mind, but most often, I check my food. 

AIP Travel part 2: travel days; packing food
frozen batch cooked food & a Thirty One Gifts picnic thermal

Packing batch cooked foods 
  • The last thing I do before leaving for the airport is to pack my food in thermal containers for travel. This process does take more time than one might think, so I try to budget 30 minutes just for packing my batch cooked foods in with the portable kitchen & convenience foods I mentioned in part 1
  • I use to be a consultant with the company Thirty One Gifts and while I no longer have any affiliation with them, I still love their products, especially their thermals. I pack all my food for travel in Thirty One Thermals, some of which are ones I’ve purchased myself & some are ones I “earned” during my brief time as a consultant. 
  • In my checked luggage, I use a perfect party set (which is my favorite thermal for airplane travel), a picnic thermal tote (seen above), and a thermal tote . Sometimes I need all of those thermals, sometimes I only need a few…. it all depends on the length of my trip. My batch cooked foods (see part 1), portioned into ziplock bags (double bagged if its something like soup) & frozen solid overnight, get packed into those thermals. If there is space, or if for some reason not all the food is completely frozen, I’ll add a few ice packs (like these ones, or these ones, or these are the ones my mom uses). In a pinch, I’ve used ziplock of ice, but I don’t really recommend it because they can leak, which actually happened on my last trip.

AIP Travel part 2: travel days; packing food
batch cooked food, portioned into Ziplocks, and ready to be frozen 

For my lunchbox that goes in my carry on, I use a lunch break thermal packed with:

  • a real fork and spoon (I pick up a plastic knife once through security
  • a cloth napkin
  • a Pyrex 3-cup dish with a lunch that tastes good cold (and contains a good dose of carbs to help with my motion sickness). I use that dish later for re-heating other meals that have been packed in ziplock for travel
  • travel containers of my favorite salts (like truffle salt or smoked salt). 
  • fresh fruit
  • an avocado
  • homemade salad dressing in a tiny bottle (like one from this nalgene set or a GoToob) and double bagged (keep in liquids bag when going through security. 
  • frozen solid ice packs IMPORTANT NOTE: the ice packs must be frozen SOLID or TSA will not allow them through security. I always add the ice packs last to ensure they’ll stay as frozen as possible. 

AIP Travel part 2: travel days; airplane lunch

Also in my carry on: 

  • I pick up a bottle of regular water & a bottle of sparkling water once I go through security & those both go in my carry on too. 
  • convenience snacks that don’t require refrigeration, like Epic bars (beef/apple/bacon and bison/bacon/cranberry are my favorites) & plantain chips 
  • a neck pillow (this one is my current favorite). I really do try to sleep on flights whenever possible. One, I’m usually a little tired from travel prep or from deviating from my routine and secondly, sleeping helps ward off motion sickness. 
  • supplements & medications. Once again, in case the checked luggage doesn’t arrive as planned, I keep my supplements and medications with me. 
  • sanitizing wipes, especially useful for tray tables covered in glutenous crumbs. I like these individually wrapped ones 
  • headphones for listening to podcasts or music during travel, plus they also help my ears to clear during pressure changes 
  • Kindle and iPad mini, in the spirit of keeping my luggage as light as possible ;) 
  • dressing in layers: I can get really cold on planes, especially the smaller planes. But I also can get really hot, especially if I get motion sick (more on that below). I always dress in layers & carry a scarf or jacket in case I get cold. And I usually throw a pair of Smartwool socks into my bag, just in case my feet get especially cold. 
AIP Travel part 2: TSA pre check

Going through security
  • Like I mentioned in my previous post, last fall I signed up for TSA pre-check. The lines are shorter & I don’t have to go through a body scanner. 
  • I never announce to TSA that I'm carrying food, even if I have an entire carry-on sized suitcase packed with frozen solid food in thermal containers. Only once have I had my frozen food pulled for a secondary screening, but I am hyper-vigilant that everything, including my ice packs, are frozen solid, and that anything that may be liquid (such as homemade salad dressing) is in a 3 oz or smaller container in a quart-sized bag. 
AIP Travel part 2: travel days

Motion sickness help
I’ve had a lot of struggles with motion sickness throughout my life. Things improved slightly while on AIP, but I still feel nauseous more often than I’d like. My best remedy is to sleep most of the flight, but when that isn’t possible, here are the remedies I’ve concocted from personal experience:

  • sitting more forward on the plane, which sometimes requires an upgrade to my ticket
  • drinking bubbly water: ask for club soda during the flight, if you can't find anything at the airport
  • eating plantain chips, apples, mint chocolate (aip reintroduction; Equal Exchange is my favorite) and generally not letting my stomach get too empty. 
  • using a neti stick aromatherapy inhaler (especially if I'm smelling jet fuel) 
  • allernest: a homeopathic allergy solution that also seems to soothe motion sickness. I take this at the recommendation of my doctor & I cannot vouch that the ingredients are strict elimination phase AIP. 

AIP Travel part 2: travel days

Unique situations
  • flying anxiety. I’m fortunate that I don’t experience anxiety while flying or fear of flying, but I know that struggle is very real for many people. I do utilize the app Headspace daily for meditation & they do have a guided meditation specifically for fear of flying. 
  • wheelchair service, if necessary. I don’t make the decision to utilize wheelchair service lightly, but I have needed to use it in my pre-AIP days. I would use it again if I was traveling during a flare or if I’d had a very bad instance of motion sickness.  
  • have a plan in case you get stranded mid trip: flights are regularly delayed and canceled, so make sure you have a plan for what to do if that happens. I always over-pack snacks & food, just in case something happens. And I travel with my medications/supplements in my carry-on in case I can’t get to my checked luggage. 

Ok, that's it for the second part of my series on traveling while following AIP. If you have any additional tips or tricks, please leave a comment.  I'll be back in a future post to talk about how I handle things at my destination.