No-Nightshade Ketchup

There are somethings that just aren’t the same without ketchup… french fries, hamburgers, even eggs if you can have them! Any recipe author/food blogger who claims their recipes will go undetected by non-AIP/Paleo guests is daring us to test their recipes. We tested this ketchup recipe and can’t wait to share how it turned out!

Here are the results:

Look: (5.0 / 5)
Smell: (5.0 / 5)
Taste: (5.0 / 5)
Ease of Prep: (4.0 / 5)
Friends & Family: (5.0 / 5)
Average: (4.8 / 5)

No-Nightshade Ketchup by He Won’t Know Its Paleo


1 cup carrots, peeled and diced
2/3 cup red beet, peeled and diced
1/2 cup yellow onion, diced
2/3 cup water
1/2 cup apple cider vinegar
1/2 cup honey
1 tsp sea salt
1/8 tsp clove
1/8 tsp allspice (use with caution for the elimination stage of AIP. You can easily eliminate the allspice and double the cloves.)


  1. Bring water to boil in medium sauce pan. Add beets, carrots and onion. Boil for 10-15 minutes, until tender.
  2. While vegetables are boiling, add remaining ingredients to blender. Strain and add vegetables to blender when they are through cooking.
  3. Carefully blend on high until liquefied.
  4. Return blended mixture to sauce pan and bring to a boil. Reduce heat to low and simmer for 30 minutes.

SUMMARY:  This ketchup blew us away, it was so good!!! We initially served it to family and friends it passed as the real thing, and when we told them it was homemade and didn’t contain tomatoes they couldn’t believe it! It simply is that good! So, if you’ve been missing ketchup, you’ve gotta make this!

Root Vegetable Biscuits

We are always looking for new ways to incorporate more vegetables in what we eat, and as you already know, we love biscuits! This recipe works with mashed sweet potato, taro or yuca and is from the very first AIP cookbook we bought after transitioning to AIP. Check out the results:

Look: (4.0 / 5)
Smell: (4.0 / 5)
Taste: (5.0 / 5)
Ease of Prep: (4.0 / 5)
Friends & Family: (5.0 / 5)
Average: (4.4 / 5)

Root Vegetable Biscuits
by The Paleo Mom  From
The Paleo Approach Cookbook

You can order your copy of The Paleo Approach cookbook here.

Ingredients You Will Need for This Recipe

Starchy root vegetable (like sweet potato, taro or yuca), mashed
Coconut flour
Tapioca starch
Arrowroot powder
Chopped fresh chives
Cream of tartar
Baking soda

Recipe Tips and Variations

We love this recipe made with orange sweet potatoes. We have served it to family and friends who not only rave about how good they taste with a little ghee, but also help themselves to seconds and thirds!

Ruth has discovered that you can roll the dough into a log shape and then cut the biscuits to a uniform thickness easily with a knife. Quick and easy!

Carolina Style BBQ Pork

The first time we tasted Pork BBQ was on a March break family vacation with friends to Virginia many years ago! Back then slow cooking a roast in watered down tomato-based store-bought BBQ sauce was an easy go-to way to make this at home.  Now tomato anything is like kryptonite to Ruth, so those recipes are out! When we bought a copy of the Paleo AIP Instant Pot® Cookbook, we were thrilled to find this recipe.  We tried it and rated it like this:

Look: (4 / 5)
Smell: (4 / 5)
Taste: (4 / 5)
Ease of Prep: (4 / 5)
Friends & Family: (4 / 5)
Average: (4 / 5)

Carolina Style BBQ Pork by Phoenix Helix

You can order your copy of The PALEO AIP Instant Pot Cookbook  here.

Summary: We have made this recipe more than once and served it to family who enjoyed it too!  We would definitely recommend using an immersion blender to thicken the sauce and let it reduce well for best results.

Butter Tarts

Being Canadian there are three ‘must-have’ desserts: nanaimo bars, date squares and butter tarts!  They’re just part of who we are and they show up at celebrations of all kinds! It goes without saying that finding an AIP/Paleo butter tart recipe caused some excitement around here. Did we dare hope they would be good enough for our Canadian tastebuds? Well, we tried this recipe and this is what we thought:

Look: (4 / 5)
Smell: (4 / 5)
Taste: (4 / 5)
Ease of Prep: (4 / 5)
Friends & Family: (4 / 5)
Average: (4 / 5)

Butter Tarts by Lichenpaleolovingaip


1/2 cup Otto’s cassava flour
1/4 tsp Himalayan pink salt
1/4 cup palm shortening
3 tbsp mineral water


4-5 medjool dates
1/2 cup warm water
1 tsp coconut oil
3 tbsp maple syrup (preferably no 2)
1/4 tsp vanilla
1 tbsp tapioca starch
2 tbsp raisins


  1. Preheat oven to 425° F for large tarts or 350° F for mini tarts.
  2. Place dates in warm water.
  3. Mix flour and salt.
  4. Cut shortening into flour until crumbly. Set aside.
  5. Pour dates and water into blender, add coconut oil, maple syrup and vanilla. Purée until smooth.
  6. Pour purée into bowl. Quickly whisk in tapioca, making sure there are no lumps.
  7. Mix in raisins. Set aside.
  8. Add mineral water to flour mixture. Mix until combined and forms a dough!
  9. Separate dough into 4 muffin cups or 12 mini muffin cups.
  10. Using fingers press and form the dough into a tart shell inside the muffin cups.
  11. Fill approx 3/4 of the tart with filling,
  12. For large tarts: bake at 425 for 25 minutes. For mini tarts: bake at 350 for 30 minutes.
  13. Enjoy!

SUMMARY:  Although these butter tarts do not have the syrupy, oozing filling of the fav tarts of my past, the pastry has nice texture and they certainly taste like butter tarts! Chris could not stop at just one and our family enjoyed them too. If you’re missing butter tarts, you should try this one!

Asian-inspired Chicken Wings

Whether it’s for an appetizer at a party, or as a Saturday night BBQ at home, there’s nothing quite like BBQ’d chicken wings. When we saw this recipe we had to try it!  Here’s how we rated it:

Look: (4.0 / 5)
Smell: (4.0 / 5)
Taste: (5.0 / 5)
Ease of Prep: (4.0 / 5)
Friends & Family: (5.0 / 5)
Average: (4.4 / 5)

Asian-inspired Chicken Wings by The Paleo Mom


3 pounds Chicken Wings, separated
2 Tbsp Extra Virgin Coconut Oil
4 cloves Fresh Garlic , chopped
1 Tbsp chopped Fresh Ginger
1 tsp Anise Seed
1 tsp Fennel Seed
½ cup Coconut Aminos (or substitute Reduced Sodium Tamari Soy Sauce)
2 Tbsp Honey
2 Tbsp Coconut Vinegar (or substitute Apple Cider Vinegar)
1 Tbsp Fish Sauce
2 Tbsp Sesame Oil


  1. Place chicken wings in a large bowl (if overly wet, pat dry with paper towel).
    Heat coconut oil over medium-high heat in a small saucepan. Add ginger, garlic, anise and fennel seed and cook, stirring so that it doesn’t burn, until fragrant, about 2-3 minutes.
  2. Add coconut aminos, honey, vinegar, and fish sauce. Bring to a boil and simmer for 1 minute.
  3. Remove from heat and add sesame oil.
  4. Pour over chicken wings, and stir to coat. Once chicken wings have cooled enough to handle, cover and place in refrigerator to marinate overnight (up to 24 hours). Stir the wings once or twice during marinating to make sure they are evenly treated. (I really like to marinate my wings in a large re-sealable bag, because I can remove the air and lay all the wings flat so they are more evenly coated with marinade. Instead of stirring, I just flip the bag over!)
  5. Drain excess marinade off wings. Barbecue wings until cooked, turning once (something like 20 minutes total depending on how hot your grill is).
  6. Alternatively, you could place the wings on a baking sheet lined with tinfoil (might want to grease first) and bake at 375F for 45 minutes to 1 hour, until fully cooked (internal temperature should reach 180F).
  7. Enjoy!

Summary: Chris LOVES to make these wings and the rest of our family LOVES to eat them! We’ve made them for friends who rave about them too!  We watch for meaty wings at our local farm store to make these extra yummy! They even reheat well….if you hide a few, or double the recipe, so there are some leftover! LOL!

AIP Paleo “Raisin Bran”

Honest confession…sometimes Ruth misses the comfort of a bowl of cereal and milk, and “raisin bran” used to be one of her favs. When she saw this simple recipe she wanted to try it – not that it would be a complete breakfast, but maybe to have as a snack – so we did! Here’s what we thought:

Look: (4.0 / 5)
Smell: (4.0 / 5)
Taste: (4.0 / 5)
Ease of Prep: (5.0 / 5)
Friends & Family: (4.0 / 5)
Average: (4.2 / 5)

AIP Paleo “Raisin Bran”
by Healy Eats Real

Click the links to source the ingredients for this recipe:
Thick coconut flakes

Be sure to do as the recipe author says and watch the coconut carefully. Ruth burned our first batch! However, even though it was somewhat charred, the “raisin bran” flavour was there, so we tried it again!  Good with a little full-fat coconut milk!
Also, we look forward to substituting fresh organic berries for the raisins to lower the sugar content and think this would be great on the top of homemade coconut yogurt (test results coming soon!). Yum!



Bacon-Beef Liver Pâté with Rosemary and Thyme

Ruth grew up eating chicken liver pate, only her family called it ‘liverwurst’. We were especially intrigued by this recipe author’s comments about how eating this can provide a significant energy boost due to the B vitamins, iron, zinc, and vitamins A and D in beef liver.  This also represents a huge nutritional boost, especially for people with autoimmune conditions, who often are deficient in these nutrients, so we tried it.

Here are the results:

Look: (4.0 / 5)
Smell: (4.0 / 5)
Taste: (5.0 / 5)
Ease of Prep: (3.0 / 5)
Friends & Family: (3.0 / 5)
Average: (3.8 / 5)


Bacon-Beef Liver Pâté by Autoimmune Wellness


6 pieces uncured bacon
1 small onion, minced
4 cloves garlic, minced
1 pound grass-fed beef liver (Our test kitchen loves the beef from Comolea Farms)
2 tablespoons fresh rosemary, minced
2 tablespoons fresh thyme, minced
½ cup coconut oil, melted
½ teaspoon sea salt
Slices of fresh carrot or cucumber


  1. Cook the bacon slices in a cast-iron pot until crispy. Set aside to cool, reserving the grease in the pan to cook the liver.
  2. Add the onion and cook for 2 minutes on medium-high. Add the garlic and cook for a minute. Add the liver, sprinkling with the herbs. Cook for 3-5 minutes per side, until no longer pink in the centre.
  3. Turn off heat, and place contents into a blender or food processor with the coconut oil and sea salt. Process until it forms a thick paste, adding more coconut oil if too thick.
  4. Cut the cooled bacon strips into little bits and mix with the pâté in a small bowl.
  5. Garnish with some fresh herbs and serve on carrot or cucumber slices.

Recipe Tips:  This has become Ruth’s fav pâté. She takes it to work to eat with raw veggies as a mid-morning snack or as an add-on to a light lunch. Chris loves this spread on a toasted slice of AIP Crusty Bread. The only reason  we rated this recipe lower on Family and Friends isn’t because it’s not good, but that fewer people are open to trying dishes like this one.  Sad but true.


Paleo Apple Galette (Grain Free & AIP)

We often stay in a vacation condo when we travel because the easiest way to eat AIP-compliant is to do a lot of our own cooking – something we love to do! On this one vacation, I was craving apple pie, but vacation condos don’t supply a pie plate! The answer….apple galette! I did have the pastry ingredients with me, but I didn’t have a scale. I took a chance and found this website and converted the weight to cups and tablespoons. (I promise to update this post once I can make this again at home with the use of my food scale. ) We gave this recipe a try anyhow and thought you’d be interested in how it turned out:

Look: (4 / 5)
Smell: (5 / 5)
Taste: (4 / 5)
Ease of Prep: (4 / 5)
Friends & Family: (3 / 5)
Average: (4 / 5)

Paleo Apple Galette (Grain Free & AIP) by Little Bites of Beauty


For the Pastry:
80 gr Tigernut Flour
60 gr Arrowroot Flour
20 gr Coconut Flour
½ tsp Ginger Powder
*10 gr Maca Powder (*avoid if on the AIP. Maca is immune stimulating; I asked Eileen from Phoenix Helix and she told me she would recommend removing it from AIP-friendly recipes, that should always err on the safe side).
60 gr Coconut Milk
1 tbsp Vanilla Extract
40 gr Coconut Oil, melted
30 gr Coconut Water

For the Filling:
½ Peach, sliced (if out of season, reheat slices of frozen peach until soft
1/3 Apple, sliced
¼ tsp ground Cinnamon


  1. Preheat the oven to 350 F.
  2. Combine all the dry ingredient together in a bowl, mix well with a fork and add in the remaining wet ingredients.
  3. Knead well with your hands until you have a nice ball of dough.
  4. Roll out the dough for your paleo galette between two sheets of parchment paper until about ¼” thick.
  5. Place the fruit filling in the center of your dough (try to place the slices in a circular shape like you see in the photos) and carefully fold the pastry sides up.
  6. Sprinkle the top of your paleo apple galette with cinnamon and bake for about 40-45 minutes or until the crust is crispy and golden.
  7. Remove the paleo apple galette from the oven and let it cool before slicing.

Summary:  This recipe turned out great and smelled AMAZING! We used one medium size Granny Smith apple and the sweetness level was perfect, a real surprise even though the recipe doesn’t include a sweetener! We will definitely make this one for family and friends and update the test ratings!

Balsamic-Roasted Beets

Chris LOVES beets, so when we saw this recipe we had to try it. We even took a risk and served it right away to our grown up kids and grandkids! Here’s how we rated this recipe:

Look: (5 / 5)
Smell: (5 / 5)
Taste: (5 / 5)
Ease of Prep: (5 / 5)
Friends & Family: (5 / 5)
Average: (5 / 5)

Balsamic-Roasted Beets by The Paleo Mom

Click the links to source the ingredients for this recipe:
Balsamic vinegar
Extra-virgin coconut oil
Truffle salt

Summary:  What a treat to make something simple, that is so loaded with antioxidants, that everyone loves, even our 2 year old grandson! We totally recommend you try this one!

Tigernut Chocolate Chip Cookies

Being on the AIP, Ruth looks forward to her occasional treats. She is always on the lookout for a chocolate chip cookie recipe that tastes like the ones from her childhood. We have recently discovered tiger nut flour, so we had to try this recipe.  Check out how we rated it!

Look: (4.0 / 5)
Smell: (4.0 / 5)
Taste: (5.0 / 5)
Ease of Prep: (3.0 / 5)
Friends & Family: (3.0 / 5)
Average: (3.8 / 5)


Tigernut Chocolate Chip Cookies by Grazed and Enthused

Click the links to source the ingredients for this recipe:
Organic Gemini Tigernut Flour
Otto’s Cassava Flour
Sea salt
4th & Heart Vanilla Bean Ghee
Extra-virgin olive oil
Vanilla extract
Enjoy Life Mini Chocolate Chips (Replace with carob chips for AIP)

Summary:  These cookies taste AMAZING and have similar texture to the ones Ruth remembers from her childhood.  The dough seemed a little wet, so we weren’t surprised when the cookies spread a bit as they baked. The bigger disappointment was that even after waiting until they cooled completely, they fell apart when we lifted them off the plate.

UPDATE: These firmed up nicely when we put them in the refrigerator! YUM! We definitely want to give this one another try knowing that AIP baking can be very finicky!