Cauliflower Rice


We needed a quick and easy cauliflower rice recipe that we could cook up quickly to go with a stir fry, fish or a breakfast bowl. It didn’t take long to find this one.  Here’s how it worked for us:

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)

How to Make Cauliflower Rice by Gimme Delicious Food


1 small head cauliflower cut into florets
1 tablespoon oil
1 clove of garlic minced (optional)
1/2 teaspoon salt


  1. Rice the cauliflower by grating it on the larger holes on a grated or in a food processor.
  2. Heat the oil in a large pan or pot over medium-high heat; add garlic and stir for less than 1 minute then add the cauliflower and cook, stirring occasionally, until the cauliflower rice is tender and slightly golden brown, about 6-9 minutes.

Summary:  This recipe is great with Healthy Beef and Broccoli

Healthy Beef and Broccoli

Sometimes the craving hits for Chinese food! I don’t know if it’s the unique flavours or just the salt that gets me drooling! Trouble is so many ingredients used by Chinese food restaurants can give me joint pain that puts me out of commission for up to a week, so eating it simply is not worth it! Then I stumbled across this recipe for one of my fav dishes and had to try it!  Here’s what we thought:

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

Healthy Beef and Broccoli by One Lovely Life

Click the links to source the ingredients for this recipe:
Coconut oil
Arrowroot starch
Coconut aminos
Olive oil


Summary:  We love this recipe so much we’ve made it twice in 2 weeks! It goes well with this cauliflower rice too! This one is a must try! Just remember to use the AIP-compliant ingredient options!

AIP Crusty Bread

I know I am not alone! The first thing that came to mind when I realized I really needed to get serious about transitioning to the Autoimmune Protocol was ‘What about bread? I love bread! Giving that up is going to be torture!’ Well, I have discovered that there are lots of recipes out there for breads of all kinds, bagels, biscuits, muffins and more that are AIP-compliant. Some turn out well, others… not so much!  When I saw the photos for this recipe, I had to try it!  Here are the results:

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

AIP Crusty Bread by Cook It Up Paleo

Click the links to source the ingredients for this recipe:
Coconut oil
Unflavoured gelatin
Tigernut flour
Cassava flour
Baking soda
Apple cider vinegar

Paleo/AIP Test Kitchen likes to use a baguette pan like this one to make well formed baguette style loafs of bread.

Summary:  This recipe has become a favourite at our house. It slices nicely, especially after being refrigerated, and is delicious toasted in a toaster oven. Like most plantain baked goods, it stores best in the freezer. I like to slice it before freezing so I can pull out as many slices as I need to toast or include in my lunch with soup or a salad.

It’s All About the Ratings!

What makes a recipe a five-star success?  Isn’t it the way the food looks, tastes, smells? When it is an AIP or Paleo recipe, isn’t it also about whether it could pass for the non-AIP version of the same dish, especially if has been one of our childhood favourites?

Every recipe Chris and I test and post on this blog site includes a set of ratings out of five to help you decide whether you want to try it for yourself:

⭐                         The recipe was a complete fail
⭐⭐                    The recipe was disappointing
⭐⭐⭐              The recipe was okay. We need to try it again.
⭐⭐⭐⭐         The recipe met our expectations
⭐⭐⭐⭐⭐   The recipe exceeded our expectations.

Here are the rating categories:

  1. Look – How close does it appear to the photo(s) posted by the recipe’s creator? Does it look good enough to eat? We do taste with our eyes before our mouths, don’t we?
  2. Smell – How likely is someone who enters your kitchen while you are preparing this recipe to rave about how good what you’re cooking smells?
  3. Taste – How delicious does it taste? Does it taste at least as good as it looks and smells?
  4. Ease of Preparation – How likely is someone with basic cooking skills to find this recipe easy to prepare?
  5. Family & Friends – How confident can you be that your family and friends are going to love it because it could pass as the non-AIP or non-Paleo version of the same dish?

If your results are different than ours, we welcome your feedback in the comments section below each recipe. We have lots to learn from your experiences too!

You will notice that many recipes include affiliate links to the source for the ingredients or equipment we used to prepare the recipes.  Although you may choose to use other brands, we cannot predict the results when other ingredients or equipment are used.

Let’s get cooking!

Our Journey Toward Healthy Living

Hi! I’m Ruth!

I have always loved to cook and bake! My parents still joke about how I pleaded with them for an ‘Easy Baked Oven’ for Christmas as a kid. Seriously though, most of the “play time” I spent with my Mom growing up was in the kitchen cooking, baking and preserving. I have also travelled extensively and not only enjoy eating food from different countries but also have taken cooking classes in Europe and Asia so I can make the dishes I have learned to love in my travels once I have returned home.

This passion has been a huge benefit. It wasn’t long after my diagnosis with Hashimoto’s Thyroiditis that I discovered the link between autoimmune diseases and diet. So, since 2013, with the incredible support of my husband Chris, I have followed, first the Paleo diet, and then the Autoimmune Protocol (AIP) with a few successful introductions, and have seen remarkable improvements in both my symptoms and my lab results!

Anyone who has embarked on this AIP journey knows it is an adventure that is exciting and intimidating. You want to eat to get well, but you also want to be able to enjoy food that tastes great and that you can serve with confidence to family and friends who are not on the AIP.

Hi I’m Chris

I didn’t grow up with my own Easy Bake Oven, however my sister had one and I also enjoyed cooking with her, making mostly cakes with LOTS of icing.  I also enjoyed time in the kitchen with my mother and her sisters who also loved to cook. I fondly remember when my Aunt Wilma stayed with my sister and I because we always made fudge.  I sometimes joke with Ruth suggesting that fudge is an actual food group.

Food for many of us is part of our daily routine.  Planning, shopping, creating and eating (as well as cleaning up) are things we do every single day.  Prior to our desire to eat healthy food for me was a utility, something I had to do to keep going. Don’t get me wrong there have been many times in my life where food has been very enjoyable, even a source of entertainment, and not just a utility.

We are all familiar with the quote “You are what you eat.”  This saying was first penned by Jean Anthelme Brillat-Savarin, a french lawyer and politician who lived from 1755 to 1826.  If Jean Anthelme was alive today, we would call him a foodie and food blogger.  I love the original french version of the quote “Dis-moi ce que tu manges, je te dirai ce que tu es” which means – “Tell me what you eat, and I will tell you what you are.” I really believe this!  For me, when I eat healthy, I feel healthy.  

I remember when Ruth first talked to me about changing our diet to benefit her health, it felt it might be something we would try for a few weeks or a couple months and then go back to our typical “North American” processed food diet.  Well, we never returned from Paleo and we transitioned to AIP as well to eliminate all foods that promote inflammation and immune reactions.

So far, our journey to healthy eating has allowed me to drop 25 pounds, an achievement that requires daily management so it doesn’t sneak back.  I no longer feel foggy and I am alert. I realized that as the saying goes “You are what you eat” is absolutely true. There is a lot more science to who we are, and why we should eat what we do, but for us eating healthy is at the heart of a healthy life.

Welcome to our journey!  Come cook with us in the Paleo AIP Test Kitchen !

Chris and Ruth

About Paleo AIP Test Kitchen

Have you discovered the link between what you eat and your health? We have! In fact, we have launched this site to help other people like us, who have discovered that the best way to enjoy life and/or manage their autoimmune condition is to eat healthy by following the Paleo or Autoimmune Protocol (AIP). Click here to read about our journey toward healthy eating and a healthy life.

For the past 5+ years we have been eating a Paleo/AIP diet.  We love cooking and cooking together… from scratch. We have said NO to processed food!  Thankfully, there are many excellent food bloggers and healthcare practitioners who publish Paleo and AIP-compliant recipes regularly. Many have published cookbooks too! However, sourcing the alternative ingredients these recipes call for can be challenging and just plain expensive.

Nevertheless, the fruit and vegetables we buy are mostly organic, especially the ones on the Dirty Dozen list. The meat we buy is grass fed, non GMO and free range.  We source many of our other ingredients from local stores and markets as well as our online grocery stores, Thrive Market and local organic fruits and vegetable at MamaEarth Organics.

We have tried hundreds of recipes since we started on this journey. Many have become favourites that we now love to prepare regularly.  Some are so amazing that we can serve them with confidence to our non-AIP family and friends, knowing they will enjoy them without realizing they are eating a compliant recipe. Others, even after more than one attempt have been relegated to the ‘Never Again’ category for a variety of reasons. Besides being a huge disappointment, taking the risk to make them only to have them fail miserably was a hit to our our grocery budget!!!

Enter the Paleo/AIP Test Kitchen website!  Our goal is to share the Paleo and AIP recipes we have already tried in our home kitchen along with ratings so you know in advance how well they turn out in relation to how they look, taste and how likely they are to be enjoyed by family and friends who are not Paleo or AIP. We want to eliminate as many of your ‘Never Again’ experiences as possible, while endorsing recipes you can count on every time you prepare them.

So whether you have an autoimmune disease like Ruth, or you just want the benefits of healthy eating and want to live to 100 like Chris, this website is for you! This is your invitation to join us as we cook and bake our way to better health!