The Ancestral Table and the Autoimmune Protocol

20 Feb

Since I personally have an autoimmune condition, I have a lot of respect for the Autoimmune Protocol. For those unfamiliar with the concept, the protocol is aligned with the Paleo Diet (you know the drill – meats, seafood, veggies, fruits) but also eliminates other troublesome foods in an effort to further reverse autoimmune issues. The main culprits are nightshades (peppers, potatoes, tomatoes), eggs (especially the whites), dairy, alcohol, and most nuts and seeds.

I’ve dabbled in the protocol over the past couple of years, eliminating certain foods for months at a time and then re-introducing them to see how I react to them. Most recently I eliminated eggs for about four months because I found myself feeling tired after eating them; I started eating eggs again this month without any issue. There are a ton of factors involved in diet and health, so I’m not saying outright that eliminating eggs for a short period of time directly affected my resiliency, but I think there is good reason to abstain from certain foods from time to time. After all, this mimics the seasonality of human diets preceding our modern era, as well as many religious practices that have endured over the years.

When I wrote The Ancestral Table I didn’t necessarily keep the Autoimmune Protocol (“AIP”) in mind, especially since two incredible-looking cookbooks on the subject are coming out this year (see: The Paleo Approach Cookbook and The Autoimmune Paleo Cookbook). After doing the math, 55 of the 112 recipes found in my cookbook are AIP-friendly or easily modified to be so. While at first I thought this number was pretty low, after talking with some experts I was happy to find that 55 is actually a fairly high number compared to many of the Paleo cookbooks out there, since many of them rely on nut-based flours for texture, something that is rarely found in The Ancestral Table.

So I thought it would be worth your time to publish an AIP guide for anyone looking to buy my book while on an elimination diet. For more information on the Autoimmune Protocol, check out my friend Sarah’s site,

STOCK AND BROTH BASICS – omit tomato paste and/or wine
GRAVY BASICS – use coconut flour roux
SIMPLE BASIL PESTO – follow substitution guide
GUACAMOLE – omit tomato

GARLIC DILL PICKLES – omit mustard seeds
KIMCHI – omit chili powder
WEDGE SALAD – use an olive-oil based dressing
BEET SALAD (VINEGRET) – omit potatoes
BIBIMBAP – use AIP-friendly side veggies
CHINESE GREENS – use white vinegar instead of rice vinegar
ONION RINGS – omit paprika/cayenne
CREAM OF MUSHROOM SOUP – follow substitution guide
FRENCH ONION SOUP – use coconut oil instead of butter, omit wine and cheese

PARSNIP PUREE – use broth instead of butter, omit nutmeg
PÃO DE QUEIJO (BRAZILIAN CHEESE BUNS) – follow substitution guide (or see this recipe)
PIZZA – follow substitution guide (or see this recipe)

HEARTY STEW – omit wine, peas, and potatoes
EYE OF ROUND ROAST – omit red wine in pan sauce
SHEPHERD’S PIE – follow substitution guide and omit tomato paste
CHICKEN-FRIED STEAK – follow substitution guide and omit paprika
BARBECUE BRISKET – use AIP-friendly barbecue rub
BORSCHT – omit tomato paste, potatoes, sour cream
KALBI (KOREAN SHORT RIBS) – omit sesame, sub aminos for tamari
BEEF RENDANG – sub 1 cup squash or pumpkin puree for the peppers, sub mace for nutmeg

MEATY COLLARD GREENS – omit red pepper flakes
PORK ADOBO – sub aminos for tamari
SIU YUK (ROASTED PORK BELLY) – use cloves and cinnamon instead of five spice powder

COQ AU VIN – use 1/4c red wine vinegar instead of wine
SOUTHERN FRIED CHICKEN – follow substitution guide
CHICKEN SATAY – omit coriander
ROASTED DUCK AND POTATOES – sub sweet potatoes for white potatoes
SMOKED TURKEY LEGS – omit paprika and cayenne

SOLE MEUNIÈRE – use coconut oil instead of butter
SHRIMP CEVICHE – omit tabasco and tomatoes
GRILLED LOBSTER – use coconut oil instead of butter, omit red pepper flakes
NEW ENGLAND CLAMBAKE – omit potatoes, use broth instead of wine, coconut oil instead of butter
NEW ENGLAND CLAM CHOWDER – follow substitution guide
NABEMONO – omit wine, use aminos instead of tamari

BANANA ICE CREAM – use the same technique but with AIP-friendly ingredients
ALMOND PANNA COTTA – omit vanilla, add honey to taste

** note that “follow substitution guide” refers to the Substitution Guide found in the back of my cookbook, which allows you to cook through the book using conventional Paleo principles (i.e. no rice, dairy, or potatoes).

28 Responses to “The Ancestral Table and the Autoimmune Protocol”

  1. The Burlap Kitchen February 20, 2014 at 7:03 pm #


  2. truenorthaip February 20, 2014 at 8:13 pm #

    This is an amazing resource…thank you! I heard your podcast recently too on the Paleo Approach and was thrilled to hear that many of your recipes were AIP compliant or easily AIP modified. Thanks for thinking of those of us who are so restricted….I am eager to get my hands on your book!

  3. Victoria February 20, 2014 at 8:50 pm #


  4. Amy Ayers February 20, 2014 at 9:22 pm #

    This is fantastic!! I keep going back and forth about starting AIP to see if it would help relieve some issues I’ve still been having. This just adds to the arsenal of amazing food I know I’ll be able to eat once I finally take the plunge.

  5. greenchickllc February 20, 2014 at 11:45 pm #

    Reblogged this on greenchickllc and commented:
    This is a great resource for those of us with autoimmune issues, myself being one.

  6. greenchickllc February 20, 2014 at 11:52 pm #

    I have been using this approach over the past year with great results, the most noticeable being the loss of 50 pounds. Once offending foods, which are a source of inflammation throughout the entire body are removed, we begin to heal. It is an amazing thing!

  7. thechefcat February 21, 2014 at 2:14 am #

    Awesome presentation!!!

  8. Ann February 21, 2014 at 10:18 am #

    Thanks for this – I have your beautiful book and for people who are used to AIP or FODMAP issues, I think most are used to modifying recipes. I can use wine in cooking as the alcohol cooks off. I also use ghee in small amounts.

  9. Martie February 21, 2014 at 11:43 am #

    I just recently got diagnosed with an autoimmune disease and after research on the topic I switched to a paleo diet. I heard about AIP but to be honest I love tomatoes and eggs and don´t want to give them up just yet. Maybe when I am more confident with my new lifestyle and feel more settled I´d take the plunge for a couple of months. Unlike you, eggs give me energy and as I said I don´t wanna miss them!
    Great your recipes are easy to switch around but then again what isn´t within the paleo lifestyle, right?!

  10. girlexpat February 21, 2014 at 8:15 pm #

    Wow, this looks absolutely amazing! I’m not familiar with the Paleo diet, but since I took am trying to stay healthy and live a healthy lifestyle, I’m so intrigued, but I’m not sure where to start? Any suggestions?

  11. stylesocietyguyblog February 22, 2014 at 6:30 pm #

    You can throw downnnn

  12. Maarten February 23, 2014 at 4:37 am #

    Just made your poi, Russ. Very nice. :)

  13. Ellen February 23, 2014 at 5:30 am #

    There is a doctor here in the Netherlands (Richard de Leth) who suggests to go with nature whilst following the Paleo diet. That means not eating honey or things that grow in the soil in winter. Since there is no honey naturally available and winter and things that grow in the soil are normally stuck, and therefore unavailable. Hence his ideas go even further than yours. Love you both for bringing clarity to my life.

    • Russ Crandall February 23, 2014 at 9:32 am #

      Ellen, thanks for the info. I am working on a similar post where I look at the seasonality of certain foods.

  14. FarmToFace March 7, 2014 at 11:33 am #

    Your photos are spectacular, making me salivate. :)

  15. Cathleen May 12, 2014 at 2:03 pm #

    Thank you so much for this. I am about to start AIP and I have your cookbook, so this will definitely help me on the road to healing. Feeling the love.

  16. Anne July 14, 2014 at 6:01 pm #

    Hi. I’m so glad to have found your site. My family follows the autoimmune protocol, which I had no idea that others ate the way we do. We cut out all nightshades, but also we have found through research that cauliflower isn’t a nightshade but it contains a decent amount of solanine/nicotine. Have you had an issue with this? We’ve avoided cauliflower but if it’s not necessary, we’d love to include it in our diet.

    • Russ Crandall July 14, 2014 at 10:38 pm #

      Hi Anne, I would check with the AIP community at for specific AIP questions. There’s a great FB page called “The Paleo Approach” if you’re on FB. I know that many people have issues digesting cauliflower because of its insoluble fiber, but I’m not sure about its other components.

  17. Tracy Pell November 6, 2014 at 3:39 pm #

    Hi Russ! I really am enjoying your cookbook. I have made the borscht several times and I LOVE LOVE IT! Question for you… when am I supposed to add the two bay leaves? In the broth making section or later… Does not say in the instructions. I just add it when I add the potatoes and meat and it seems to work just fine.

    • Russ Crandall November 6, 2014 at 10:06 pm #

      Hi Tracy, glad you like the book, and thanks for catching my mistake with the bay leaves! They should be added to the sauté pan when you add the tomato paste, in step #4. Hope that helps!


  1. The Ancestral Table and the Autoimmune Protocol | Paleo Digest - February 20, 2014

    […] Domestic Man / Posted on: January 01, 1970The Domestic Man – Since I personally have an autoimmune condition, I have a lot of respect for the Autoimmune […]

  2. Grain-Free Flatbread (Paleo, Vegan, and AIP-friendly) | The Domestic Man - March 13, 2014

    […] Protocol (a more restrictive version of the Paleo diet meant to reverse autoimmunity, see this post or Sarah’s book for more info), so I knew I had my work cut out for me. How do you treat your […]

  3. Paleo Cookbook Round-Up | Autoimmune Paleo - June 19, 2014

    […] This is a collection of traditional international recipes that fit the Perfect Health Diet (Paleo + dairy, potatoes and white rice). Even though the guidelines are a bit looser than what some consider Paleo, I have found great use out of the recipes and instruction in the book even considering I eat pretty close to Autoimmune Protocol. I tried the Meaty Collard Greens (p. 172), Tostones (p. 118), Shepherd’s Pie (p.131) and the Salt-Crusted Fish (p. 224). Russ has a guide to recipes in the book that comply with the Autoimmune Protocol here on his website. […]

  4. Tutorial Thursday: All Things Pumpkin and Pumpkin Spice Whoopie Pies - October 16, 2014

    […] and bananas in dishes ranging from curries to waffles to muffins! For example, as Russ describes here, his Beef Randang is amazing with pumpkin instead of […]

  5. 8 Things You Didn’t Know about The Ancestral Table | The Domestic Man - October 26, 2014

    […] In case you haven’t grabbed a copy yet, you can find my book on Amazon, Barnes & Noble, or in your local bookstore. Also, be sure to check out the cookbook landing page, full recipe list, my reasons for writing the book, a list of tools and ingredients you’ll need, and a list of dishes that are Autoimmune Paleo compatible. […]

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


Get every new post delivered to your Inbox.

Join 64,404 other followers

%d bloggers like this: