Green Bean Casserole (Paleo, AIP + Green Beans, Nut-free, Whole30)

Traditional green bean casserole, made with cream of mushroom soup and crispy onions, has been a favorite of mine at most holiday meals (Thanksgiving, Christmas, Easter…). However, when I went gluten free in 2012 and then AIP/Paleo in 2014, it became a side dish I could no longer safely eat. Even though there are always other great side dishes at holiday meals, but I still was missing green bean casserole…. 

Last year, I attempted several times to make an almost AIP green bean casserole with organic frozen green beans, but it always ended up too watery, even when I made the base mixture pretty thick. This year, I was determined to perfect the recipe I started last year. By switching from using frozen green beans to using organic canned green beans, I was finally successful!

I realize that the decision to use canned green beans may be a controversial one, but for me green bean casserole is a dish I only make a couple times a year for holiday gatherings. Plus, this recipe is already a bit more labor intensive for a side dish and I didn’t want to complicate the preparation any further by requiring a lot of extra steps (or time) for the beans. It might be possible to use roasted green beans or boiled/drained green beans in place of the canned, but those are two variations I haven’t tried.

Since next week is Thanksgiving, here are a few of my favorite AIP/Paleo Thanksgiving recipes. Many will be things that I’ll be making next week, along with green bean casserole :)

• Turkey: Dry-brined, Spatchcocked turkey (note: I mix the herbs with the salt and skip the butter, then I baste the bird with a mixture of bacon grease, sauvignon blanc white wine and homemade turkey stock)
• Gravy: Starch-free Gravy (AIP)
• Side: Sweet Potato Lefse (AIP) 
• Side: Sweet Potato Casserole (AIP & Vegan) 
• Appetizer or side dish component: Honey Roasted Pecans (Paleo; note: These are delicious on their own, or chopped and used as topping on mashed orange sweet potatoes)   
• Appetizer: Bacon & Prosciutto Wrapped Dates (AIP) 
• Condiment: Instant Pot Cranberry Sauce (AIP) 
• Condiment: Refrigerator Pickles (AIP) 
• Dessert: Pumpkin Panna Cotta Tart with Gingersnap Macaroon Crust (AIP)  
• Dessert: Lard & Cassava Pie Crust (Paleo, Nut-free)  
• Dessert: Sauteed Apples (AIP, Vegan, Whole30, 21DSD) 
• Dessert: Paleo Pecan Pie (Paleo/Primal; note: I use my own Lard Cassava crust and sub coconut oil for the butter in the filling)  

Green Bean Casserole (AIP + Green Beans, Paleo, Nut-free)
yields around 6 servings

1 tablespoon fat (bacon fat, lard, or duck fat work best)
1 cup (120 grams) red or yellow onion, finely chopped
1 cup (65 grams) baby bella mushrooms, finely chopped

1 tablespoon fat (bacon fat, lard, or duck fat work best)
4 tablespoons (40 grams) cassava flour

1 cup broth
1 tsp onion granules
1 tsp garlic granules
2 tablespoons coconut aminos
2 tablespoons coconut milk
2 dashes fish sauce
1 tsp fine-grain sea salt 

2-14.5 oz cans of organic green beans, drained (make sure the ingredients are clean!)

2 to 3 medium Shallots, thinly sliced
Palm shortening, for frying
Fine sea salt, for sprinkling

1. Preheat the oven to 350 F. 
2. Heat the first measure of fat in a large skillet over medium heat. Add the onion and mushroom and sauté for 5 to 6 minutes, or until the veggies are softened. Stir occasionally.
3. Melt the additional tablespoon of fat and stir with the soften veggies. Sprinkle the cassava flour over and stir until everything is well coated and the flour begins to brown slightly, approximately 1 minute.
4. Slowly add the broth, stirring constantly. Cook an additional 3 to 4 minutes, or until thickened. 
5. Add the onion granules, garlic granules, coconut aminos, coconut milk, and fish sauce. Cook an additional minute or two. 
6. Gently fold in the drained green and transfer the mixture to a baking dish (8x8 Pyrex or oval Le Creuset gratin dish). Bake in the preheated oven for 30 minutes. 
7. Just before the casserole is done baking, make the crispy shallots for the topping. Thinly slice the shallots, and set aside. Melt the palm shortening in a large skillet over medium high heat—there should be 1/8” to 1/4” of oil in the bottom of the pan, depending on how thinly the shallots are sliced. 
8. Add the shallots to the hot oil and fry until golden brown and crispy. Do in batches, if necessary. Add more palm shortening to the pan, as needed. Remove from the oil with a fork and transfer to a paper towel lined plate. Sprinkle with a little fine sea salt while the fried shallots are still hot. 
9. Just before serving, evenly disperse the fried shallots over the top of the casserole. The casserole may be assembled a day or two in advance and baked the day of serving. Fry the shallots just before serving. Store any leftovers in the fridge. 

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Lard Cassava Pie Crust (Paleo, Nut-Free, AIP Reintroduction)

I’ve been on a bit of a pie spree lately. I blame rhubarb season and the fact that I’ve been more successful with my egg consumption since finding really amazing local soy-free eggs.  My Grandma Vein is famous (at least in my family) for her rhubarb custard pie. I’ve been on a mission to perfect a version of her recipe that I can eat. Unfortunately, my rhubarb supply has run out for the season, so I’ll have to wait until next year to share my paleo rhubarb custard pie. But I did manage to perfect a paleo version of her crust recipe. PS, if you need an AIP pie crust recipe, I’ve got one in my e-book Holiday Sweet Treats.

Grandma has made a lot of pies in her nearly 90 years of life, and she’s also tinkered with different pie crust recipes. I can remember making pies with her (like this peach pie) and sometimes we used shortening (usually butter flavored Crisco), and sometimes we used lard, and sometimes we used a combination of shortening and lard.

While Grandma’s original crust recipe used all lard, I’ve adjusted my version to use half lard and half shortening for a couple of reasons…. First of all, I’m passionate about using well-sourced ingredients, and pastured leaf lard (a higher quality lard) is a more expensive ingredient than I usually use in my recipes. Secondly, while leaf lard isn’t quite as pork-y in flavor as traditional lard, I still find it tastes better when mixed with a more neutral fat, like palm shortening.

This recipe does make a lot of pie dough—enough for three 9-inch single crusts, but thankfully, the dough also freezes well. Stay tuned to my next post for a 4th of July-themed pie utilizing this crust!

 **As with most of my recipes, I’ve only tested this recipe using the grams measurements included. I’ve figured out volume measurements with math, but have not personally tested them. I HIGHLY recommend using a kitchen scale + grams measurements to ensure the most successful end product.**

Lard Cassava Pie Crust (Paleo, Nut-Free, AIP Reintroduction) 
adapted from my Grandma Vein’s recipe collection
yields 3 single regular 9-inch crusts or two deep dish crusts (with some leftover scraps)  

168 grams (3/4 cup) pastured leaf lard (I use Fatworks)
144 grams (3/4 cup) palm shortening (I use Spectrum Naturals)
384 grams (3 cups) cassava flour (I use Otto’s), plus extra for sprinkling, if needed
60 grams (1/2 c) tapioca starch
30 grams (1/4 c) arrowroot
1 tablespoon maple sugar (or other granulated Paleo sweetener)
1 1/2 teaspoon fine sea salt
1/2 cup cold water
1 tablespoon apple cider vinegar
1 large egg (I use a soy-free pastured farm egg)

1. Scale the leaf lard and palm shortening and place into the freezer to chill for at least 20 minutes. I scale both onto individual pieces of plastic wrap, then wrap/flatten them into little packets before freezing. 
2. While the fats are chilling, scale the cassava flour, tapioca, arrow root, maple sugar, and sea salt into a large bowl. Stir to combine. 
3. Once the fats are solid, remove them from the freezer and cut them up into small pieces. Add the small pieces to the mixing bowl with the dry ingredients. Use a pastry blender or two forks to work the cold fat into the dry ingredients. Continue mixing until the mixture looks like coarse sand. 
4. Measure the cold water into a liquid measuring cup. Add the apple cider vinegar and egg to the liquid measuring cup & whisk together using a small whisk or a fork. Add to the fat/flour mixture and mix, using a pastry blender and/or a wooden spoon, until the liquid is evenly distributed and a dough forms. Work as quickly as possible to ensure the fat doesn’t melt. The dough will be quite soft. 
5. For regular crusts, divide the dough into three equal pieces (approximately 322 grams each). For deep dish crusts, divide the dough into two equal pieces (approximately 483 grams each). Wrap individually in plastic wrap and flatten into a disc. Refrigerate for at least 30 minutes before rolling out. Dough also may be frozen for use later—I usually place individually wrapped dough discs into freezer ziplocks. 
6. When ready to use, roll the dough out between two pieces of parchment paper. Sprinkle with a little extra cassava flour if the dough sticks to the parchment. Use the parchment paper to help transfer the rolled out dough to a pie pan (I use 9-inch glass Pyrex pie pans).  Crimp or trim the edges as desired. Save the scraps for later! 
7. Bake as directed in a pie recipe (or see my notes below). This dough does not brown like a traditional pie crust, so be careful not to over-bake it in hopes of a golden crust. 

Notes:

• I’ve only tested this recipe using the grams measurements included. I’ve figured out volume measurements with math, but have not personally tested them. 
• I haven’t tried making this dough in the food processor, but suspect it could be done that way too. 
• I do not recommend using regular lard in place of leaf lard, as the pie crust flavor will be *very* pork-y.
• To make this recipe more cost effective, I chose to use half leaf lard and half shortening. I have not tested it using all lard because I ran out of leaf lard… 
• I have not tried any flours, other than Otto's cassava flour, tapioca, and arrowroot. If you try this recipe with other flours and it turns out well, please let me know in the comments. 
• The egg helps with plasticity of the dough & I have not yet tried an AIP version of this recipe without the egg. If you need an AIP pie crust recipe, I’ve got one in my e-book Holiday Sweet Treats.
• If you live in a very dry climate, you may need a little extra cold water, if the dough doesn’t come together easily. More cold water can be added a tablespoon at a time. 
• Any dough scraps can be saved and re-rolled (or frozen and used later). 
• Some baking direction for a 9-inch glass Pyrex pan, if your intended pie recipe doesn’t include them.  Reduce the baking times for a metal pie pan. 
• For a double crust pie (not deep dish), I usually begin baking at 400 F for 15 minutes, then reduce the heat to 350 F for 30 to 40 additional minutes. 
• For a single crust pie (not deep dish), I begin baking at 400 F for 15 minutes, then reduce the heat to 350 F for 20 to 30 additional minutes. 
• For blind baking (not deep dish), line the pie shell with parchment paper and fill with dry rice or dry beans (note: these act as weights and are NOT eaten); bake for 15 minutes in a 357 F oven, then remove the parchment/rice/beans and bake for an additional 15 to 25 minutes.
• This dough does not brown like a traditional pie crust so it will not be golden when finished. Brush an egg wash on top (straight egg or egg mixed with water) to give it a little extra color and/or shine, if desired.

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Hot Cocoa Mix (Dairy-free, Paleo, Vegan, AIP Adaptation)

We’re getting ready to go on a winter vacation with my parents and siblings right before Christmas. While I don’t ski, I’m looking forward to doing lots of other winter-y activities, especially since winter isn’t really winter in Texas. With winter activities, like skiing and ice skating and tubing etc, comes a craving for hot cocoa (or hot carob, if you’re on the autoimmune protocol and haven’t yet reintroduced chocolate).

I’ve found plenty of recipes for paleo hot cocoa, and I myself even developed both a Paleo Fudge Sauce and AIP Carob Sauce last summer that would be excellent stirred into hot coconut milk. However, the downfalls to these recipes is that they either 1) require lots more preparation time and/or 2) they require liquid ingredients that are a challenge to transport, especially when one is traveling on an airplane with liquid restrictions.

Recently I saw a post on social media about powdered coconut milk that was free from non-paleo/non AIP ingredients. I went on Amazon and ordered it immediately. Having powdered coconut milk meant that I could make a dry hot cocoa mix that should not only travel easily but also could then be mixed into hot cocoa with only the addition of hot water! Hurray!

I’ve reintroduced chocolate and cacao successfully, but I do still remember those days when I first began AIP and again when I did my AIP reset this summer when chocolate products were off the table. While roasted carob doesn’t taste *quite* the same as chocolate, I do think it’s better than nothing at all :) Luckily, it substitutes just great in this recipe so you can make it with either cacao or carob, depending on where you are on your health journey.

I developed this mix specifically to be mixed with water, but if you really want to make it even more luxurious, use it with hot coconut milk. Another way to make it even more special would be to add an AIP marshmallow--I know both The Urban Poser and Eat Heal Thrive have marshmallow recipes. I’ll probably skip the marshmallows with the hot cocoa because that’s a bit too much sugar for me, even if the sugar is technically compliant. I’m just happy to sip my hot cocoa on it’s own :)

For ease of transport, I’ll probably store the hot cocoa mix in plastic ziplock bags, but transferring the mix in a pretty jar and adding a little ribbon would make a really great, easy Christmas gift for someone who is Paleo, vegan, or simply avoiding dairy.

Hot Cocoa Mix (Dairy-free, Paleo, Vegan, AIP Adaptation)
Yields 8 servings 

40 g (1/2 c) Cacao Powder
48 g (6 Tbl) Powdered Coconut Milk
85 g (1/3 c) Maple Sugar (or other granulated paleo sweetener, like sucanat, coconut sugar, evaporated cane juice etc.)
1/4 tsp Sea Salt
1/4 tsp Vanilla Bean Powder

1. Sift the cacao powder & coconut milk powder into a medium size bowl. (Yes, this is an occasion where sifting is necessary.)
2. Add the maple sugar, sea salt, and vanilla bean powder. Whisk to combine evenly. 
3. Transfer to an airtight container, such as a ziplock bag or small jars, for storage. 

AIP Adaptation

• Substitute 48 g (1/2 cup) Roasted Carob Powder for the Cacao Powder
• Increase the Vanilla Bean Powder to 1/2 tsp 

Hot Cocoa Assembly
Yields 1 serving

8 oz very hot water
20 g (scant 3 Tbl) Paleo (or AIP Adaptation) Hot Cocoa Mix

1. Heat the water in the microwave or on the stove until very hot. 
2. Mix in the hot cocoa mix & stir until very well combined. If the cocoa sits, it may begin to separate again, but simply stir it again to re-combine. 

Notes:

• For an even more luxurious beverage, use additive free coconut milk in lieu of water. 
• Mix with coffee (if successfully reintroduced) for a mocha. 
• Add in a dash of peppermint extract for a peppermint hot cocoa. 
• Add some cinnamon for a spiced hot cocoa. 

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Turmeric Pork Skillet (AIP, Paleo, Whole 30)

We’ve been eating mostly Thanksgiving leftovers the past week, which isn’t necessarily a bad thing...Especially since beginning AIP, I have developed a serious love for leftovers. But, after I’ve eaten the same leftovers for a couple of days, I usually crave something completely different. I like to think of this turmeric pork skillet as the opposite of Thanksgiving.

In the midst of busy life, where there’s always another meal to begin preparing, I like to have an arsenal of quick & easy meals. Since I’m not great at the whole concept of just eating for nutrition, I also like my quick & easy meals to be flavorful AND good for me.

As with the Beef Skillet Supper I shared a couple of months ago, skillet meals are one of my favorites to make and eat. Most often, they utilize ingredients that are “staples” in my fridge/freezer & pantry, like frozen ground meat, heartier veggies, and pantry staples. This dish really only takes around 30 minutes to go from freezer/fridge to table, and even less time if you’ve thawed your meat already.

I’m content eating this skillet meal on it’s own, but I often add white rice on the side for my husband. Sometimes I might supplement with some roasted sweet potatoes (I usually batch roast sweets & keep a container of them in the fridge) or with a few of my favorite plantain chips.

One other highlight of this meal is the leftovers. I think the dish only gets better as it sits. I drive several hours away to the city once a week or so for acupuncture appointments & I often pack my own lunch, especially while I was very strict elimination phase AIP + low FODMAP,  because there were virtually NO eating out options. Additionally, I lacked access to means for heating up food. I think this meal is also totally ok cold, straight from my lunch box ;) One word of caution though.... because of the turmeric content, this dish can really stain. I like to store it in a clear glass container & I’m careful not to splatter it on my clothing when I eat it.

I hope everyone is enjoying the beginning of this holiday season. Even in the busyness of the life during this season, remember to take good care of yourself. Eat good food at regular meal times, pack leftovers (or other AIP snacks) to take in a lunchbox (this one's my favorite) when you’re out-and-about in case you get hungry, reduce stress whenever possible, make sleep a priority. Happy eating!

Turmeric Pork Skillet (AIP, Paleo, Low FODMAP, Whole30) 
Yields 4 generous servings 

1-2 tablespoons Fat (I used duck fat, but lard, tallow, bacon drippings, avocado oil would also work)
1 lb Ground Pork
20 oz (approximately 8 cups) Sliced Cabbage
2 tablespoons Garlic Oil
2 teaspoons Sea Salt
1 tablespoon Turmeric 
10 oz (approximately 2 cups) Grated Carrot
2 oz (approximately 1 heaping cup) Sliced Scallion (green parts only, for low FODMAP)
4 oz (approximately 1/2 cup) Coconut Milk 
1 oz (approximately 1 cup) Chopped Cilantro (stems are OK to include)

additional scallion greens & cilantro for serving

1. In a large skillet, melt the fat over medium high heat. Add the ground pork & brown until nearly cooked through, approximately 4 minutes. 
2. While the meat is browning, use a food processor slicing blade to prepare the cabbage, or cut by hand. The food processor’s large grate blade can also be used to shred the carrots. 
3. Add the cabbage in two batches to the skillet. Cook until wilted down and all combined with the meat, approximately 6 to 8 minutes. 
4. Add the garlic oil, sea salt & turmeric. Stir to combine. Add the grated carrot & sliced scallion. Cook 2 to three additional minutes, or until the carrots begin to soften but have not become mushy. 
5. Add the coconut milk, reduce the heat to low and simmer for 2 minutes. 
6. Stir in the cilantro. Turn off the heat & cool slightly before serving. 
7. Serve with some additional scallion greens  & cilantro. If you have reintroduced white rice, it makes a lovely accompaniment to the dish. 

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Beef Stew (AIP, Paleo, Low FODMAP, Whole 30)

Traditionally, as summer moves to fall, many people’s preferences move from grilling to braising and roasting. I confess that even though it was considered seasonally inappropriate, I kept braising and roasting throughout the summer. I blame it on my new favorite kitchen appliance, my Instant Pot (or as my mom refers to it, a “turbo crock-pot”). 

With the help of my Instant Pot  I’ve been making this beef stew since July when I originally went back to strict AIP & added a low FODMAP component. I didn’t know if it was possible to make palatable beef stew without high FODMAP ingredients like onions, shallots, garlic & mushrooms. Brainstorming different vegetable options & changing my mindset of what were “necessary” stew ingredients allowed me to create this really phenomenal stew. 

My preference these days is to make as many things in my Instant Pot ,  as possible, but since I realize that not everyone may have this particular appliance, I’ve written out stovetop approximations too. One of the other things I appreciate about this recipe is that it is comprised of primarily “staple” ingredients, or ingredients that I generally have on hand all the time. Carrots, and rutabaga are really hearty veggies that keep in the refrigerator for a good amount of time. Leek greens, if stored properly, can also last a while. I keep meat, broth, and bacon in the freezer at all times. And in a pinch, dried herbs can be substituted for fresh ones. 

The stew is really great on its own, but if you want to bulk it up further or serve it for a celebratory meal, I also like to serve it over mashed (white) sweet potatoes or squash. And I’ve often added a few spoonfuls of braised greens (I love this recipe from the Paleo Cajun Lady, & usually make it with chopped swiss chard & bacon & omitting the garlic to make it Low FODMAP) to the stew to up the vegetable content. Additionally, the leftovers freeze beautifully & there’s nothing quite like finding a jar of delicious beef stew in your freezer on a day when you’re not in the mood to cook.  

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Low FODMAP Beef Stew (AIP, Paleo, Whole 30)

Yield’s 6 to 8 servings 

2 Tbl solid fat (I used duck fat, but bacon drippings or lard could be substituted as well) 

2 lbs Grassfed Beef Stew Meat 

4 strips Bacon, cut into small pieces 

2 heaping cups (approximately 140 g) chopped leek greens and/or scallion greens (I used a mix of the two) 

2 heaping cups (approximately 425 g) chopped carrots 

2 heaping cups (approximately 365 g) cubed rutabaga 

1.5 c bone broth

1.5 c red wine (I’ve used both merlot and cabernet sauvignon) 

2 dried bay leaves

1 Tbl salt

Few sprigs of fresh thyme & parsley, plus additional for serving 

Instant Pot Instructions: my preferred method of cooking 

1.  Add the fat to the insert of an Instant Pot . Turn the pot onto “Sauté” & allow the fat to melt. 
2. Dry the meat very well. Brown the beef on all sides, in batches, in the sautéing Instant Pot --it usually takes me three batches to brown 2 lbs of stew meat. Remove the browned beef & set aside. 
3. Sauté the bacon & leek/scallion greens in the Instant Pot until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally. 
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture. 
5. Place the top on the Instant Pot & make sure the vent is closed . Pressure cook using the manual setting for 50 minutes at high heat. Note: the entire process will take longer than 50 minutes because it does take time for the pot to come up to pressure. 
6. Once the machine has beeped, allow it to switch to the “keep warm” function or turn completely off for 15 minutes to let the pressure come down a bit. Use a silicone oven mitt or heavy kitchen towel to move the vent from the “sealing” position to the “venting” position. Allow all the steam to escape then it is safe to open the lid.
7. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
8. Store any leftovers in the refrigerator or freezer. 

Stovetop Instructions 

1. In a large dutch oven, melt the fat over medium high heat. 
2. Dry the meat very well. Brown the beef on all sides, in batches if necessary. Remove the browned beef & set aside.
3. Sauté the bacon & leek/scallion greens until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally.
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture.
5. Bring to a simmer, reduce the heat to low, cover & allow to gently cook for 2-4 hours, or until the beef is tender. 
6. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
7. Store any leftovers in the refrigerator or freezer.

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Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP)

Ah, the amazing Instant Pot  When my slow-cooker/crockpot broke, I switched to “Team Instant Pot" & have not looked back or second guessed my decision. Instead, I’ve wondered how I have survived so long on AIP without this indispensable appliance!

My latest obsession is Instant Pot oconut milk yogurt. My next two posts will utilize coconut yogurt in both a savory & sweet applications, so it only made sense to give coconut milk yogurt it’s own post :)

Homemade coconut milk yogurt is completely different than any other yogurt I’ve ever tasted. I use to occasionally splurge on commercially made coconut milk yogurt, but most brands have some not-so-great additives, and I didn’t really love the flavor or texture. My homemade version has just enough tang without being exceptionally sour & a slight coconut-y essence without being super sweet coconut. The yogurt separates very easily, making it is very easy just scoop off the thickened top portion, almost like sour cream. Or for more of a yogurt “sauce” consistency, vigorously shaking the jar works well.

I did not realize how much I was missing cultured dairy products, like sour cream, creme fraiche, and yogurt, until I began making this completely AIP coconut milk yogurt. I can see a whole world of applications, from sweet uses, to savory uses, to dressings & sauces and so much more!  The possibilities are endless.  

PS, if anyone else is looking for great Instant Pot recipes, check out this round up from Phoenix Helix.

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP) 

Inspired by Flame to Fork and Foods for Long Life 

2 caps Xymogen Probiomax DF Probiotic (or other comparable multi-strain probiotic; this one has 100 billion CFUs)

1 33.8 fl oz carton AROY-D Coconut Cream

2 sterile quart-sized mason jars + sterile lids

1.  Empty one probiotic cap into each jar. Divide the AROY-D Coconut Cream evenly between the two quart-sized mason jars  Cap the jar with a sterile lids & shake well to combine. Remove the lids.  
2. Place both jars, without their lids, into the stainless steel insert of an Instant Pot 7-in-1 Pressure Cooker. Seal the top. Set the vent to “sealing” 
3. Press the “yogurt” button & set the time to 12 hours. 
4. After 12 hours, remove the jars from the Instant Pot  Refrigerate, uncovered for at least 12 additional hours before consuming. Top with a lids & continue storing in the refrigerator. 

Notes: 

• The yogurt may separate unto more solid yogurt at the top & what looks like water at the bottom. I mix the two together, producing a more liquid-y yogurt. If you prefer, just take the top layer for a thicker product. 
• I have not tried this yogurt with any other brand of probiotics, but I believe other mulit strain protiotics should work. 
• I do not recommend using a soil-based probiotic like Prescript-Assist for this application. 
• I have not tried any other brand of coconut cream other than AROY-D Coconut Cream  nor have I substituted coconut milk instead of cream.  

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