Paleo Stromboli (AIP)


Paleo AIP Stromboli - Gluten-Free and Dairy-Free



Can you believe these grain-free, dairy-free AIP-friendly & Paleo Stromboli actually have the taste & feel of a gooey, cheesy pizza pocket? The filling possibilities are endless but I really love the simplicity of prosciutto & rosemary.


When I first made this recipe over 3 years ago, I had no idea it was going to be such an iconic AIP recipe in our community! That’s just how much we all love pizza. I specifically remember when I first had the idea to combine sweet potato and tapioca starch, wrap it up with some prosciutto, and pop it in the oven. I don’t know what the heck I was thinking, but somehow it worked. Like magic. It turned into a cheesy, crusty, savory pizza pocket. I was ELATED and literally jumped up and down! It had already been 3 years since I had anything close to pizza except a couple forays with some crappy gluten-free pizza.


I recently re-vamped this Stromboli recipe into an AIP Italian Calzone! Even more delicious because it includes sausage and olives so salty, salty, salty yes yes yes. Either recipe you choose, fill it with whatever you’d like, get the crust good and crispy, and serve it plain or with some homemade nightshade-free marinara sauce, or pesto, or tapenade for dipping!


Don’t be discouraged by this unique Paleo Stromboli recipe! It really comes together quickly and easily. You’ll definitely get the hang of it after your first time making it. My best tip is to make it thinner than you think you need to… that way you’re guaranteed the crispiest, gooiest outcome!


What you need for this gluten-free, dairy-free stromboli:

  • White sweet potatoes: starchy and neutral in flavor, cooked and cooled mashed white sweet potato makes up the bulk of this healthy dairy-free take on pizza flavor. I like using the Japanese, Jersey or Hannah variety sweet potatoes because they’re starchy but don’t have too sweet of a taste.
  • Arrowroot or tapioca starch: combined with the moisture from the sweet potato, this grain-free starch magically turns into a cheesy texture without any nutritional yeast or dairy!
  • Prosciutto: this thinly sliced, savory addition adds the Italian flavor to this recipe. Don’t leave it out!
  • Fresh rosemary: I can’t think of a better-suited herb when you want mega flavor with few ingredients. You can also add fresh basil, thyme and oregano, but don’t leave out the rosemary!


How to make AIP & Paleo Stromboli

  1. Mash your cooked and cooled white sweet potato until no lumps remain.
  2. Combine mashed sweet potato with sea salt.  Mix in arrowroot or tapioca starch slowly until a thickened ball of dough forms.
  3. Transfer your dough to a parchment-lined baking sheet and roll out the dough into a rectangle 1/4-inch thick.
  4. Sprinkle rosemary on the dough and lay the prosciutto slices on top.
  5. Roll the dough into a log shape, brush with fat and bake for 30 minutes until lightly golden brown.
  6. Broil until the top is crispy.
  7. Slice and serve with marinara or dipping sauce.




  • You can use regular sweet potatoes, if you cannot source white sweet potatoes. The orange color and sweeter taste will change the end result, but many of my readers have done this.
  • I have not tried this recipe with any other starches. I don’t recommend substitution the arrowroot or tapioca for cassava, but if you have tried this, please let us know how it went in the comments.
  • If you’d like to add cheese, I would sprinkle grated cheese on top of the prosciutto before rolling up the stromboli.


71 reviews

AIP Stromboli

Prep Time 00:15 Cook Time 00:35 Serves 1 to 2


  • 1 cup cooked, cooled and mashed Japanese yam
  • 1/2 cup tapioca starch or arrowroot starch
  • 1/4 tsp sea salt
  • 1 tsp finely chopped fresh rosemary
  • 4 to 6 slices prosciutto
  • 1 tablespoon duck fat, bacon fat or lard, divided


  1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper.pan>
  2. In a bowl, combine mashed sweet potato (ensure no lumps) with sea salt in a bowl.
  3. Mix in ¼ cup of the tapioca or arrowroot starch at a time. The mixture should form a thickened ball of dough.
  4. Transfer dough onto the baking sheet. Use your hands to roll out dough into a rectangle about ¼ inch thick. You can use parchment paper to assist you with this.
  5. Sprinkle rosemary evenly on the top surface of the dough. Layer prosciutto slices on top of dough.
  6. Roll the dough into a log shape, starting with one of the short sides and using the parchment paper to assist you.
  7. Brush dough with ½ tablespoon duck fat. Bake for about 30 minute until lightly golden brown. Brush with remaining 1/2 tablespoon fat.
  8. Turn oven broiler on high. Place baking sheet 6 inches away from the broiler. Broil stromboli for 2-3 minutes until medium golden brown. Watch carefully so you don’t burn the top! Let cool for a few minutes. Slice in half and serve immediately.


Recipe Notes

Best results will be achieved when using Japanese yam which is a purple skinned, white fleshed starchy sweet potato. You may try using Hannah variety white sweet potato which are slightly less starchy. Some people have used orange sweet potatoes but I don't recommend them because they are sweet in flavor and not as starchy.




If you like this Stromboli, you’ll also love my AIP Italian Calzone stuffed with sausage, spinach and olives!



aip paleo stromboli




Paleo AIP GF Stromboli Paleo AIP GF Stromboli

Instant Pot Maple Bacon Balsamic Pulled Pork (Paleo, AIP)


I made a big, well big to me, announcement on social media yesterday! If you’ve been following G&E from its inception in 2014, you’ll have noticed I have written a few articles on fertility (or infertility as was my case) with autoimmune disease. I struggled with this issue for my entire 20’s (I’ll be 28 this year), and it was really that last piece of the puzzle that I felt like I had been chasing for years. I thought I would continue to chase it for many more years until I was so tired, I gave up. Or I went through menopause. Whichever came first. Fact is I’ve been wanting to start a family since we got married 18 months ago, and I was determined to do everything in my power to make that happen as naturally as possible. Thankfully, the race ended in 2015 with me crossing the finish line instead of ducking out at a water station and going home. I had a horrible, horrible, horrible (can I say it five more times or is that annoying?) Hashimoto’s flare that lasted from the end of 2014 through summer 2015. It nearly killed my soul. On the other side of that flare waiting for me though was a little baby girl. So all that suffering had a purpose after all. Keep reading, if you’re like, this is the worst baby announcement ever. It gets better.


For the first time in my life, I was actually overweight (according to doctors) in 2015. It wasn’t necessarily my diet or exercise by any means. I gained 20 pounds in less than 2 months without changes to either and then an additional 15 over the next 4 months. The incredible control the thyroid has over our bodies is really mind-boggling. And can be very depressing at times, especially those times when you cannot control the control board of your very own body. I struggled with poor body image all of 2015. My clothes didn’t fit (far from it in fact), I couldn’t believe the number I was seeing on the scale, and I hated looking at myself in photos. I’ll be honest – I still don’t love seeing new pictures of me. I’m vain, what can I say. Don’t tell me you’re not! But I have come extremely far in the past year in terms of my acceptance of my new body. I look like this for now, and I don’t know if it will ever change. I’ve had some not-so-nice comments said to me, and I’m sure more than one person thinks I’ve been bingeing at home the entire year, which is far from the case. Anyone with Hashimoto’s-induced weight struggles will tell you, it doesn’t matter if you’re living on carrots and lettuce. You still gain and gain and gain and gain. And then gain some more. It turns out that even know I don’t particularly like the looks of my newly cushy body, my fertility does.


So basically 2015, overall, sucked despite the amazing opportunity to author a cookbook. I was depressed almost the whole year and had very poor self esteem. When you go from happy with yourself, vibrant, social, and fit to the absolute opposite spectrum in every way possible, your world is rocked. I’m not ashamed to say those things about myself. It’s just the honest truth, and I know I’m not alone in those feelings in the autoimmune community.


In September, after I graduated from my master’s program, moved from Chicago (our 4th move of the year!), and was in between our move to Austin, I booked my husband and I a last minute trip to Hawaii. I just wanted to be somewhere peaceful, beautiful, and as far as &%&* away from everything without needing to bring my passport. I had apprehensions about the trip a few days before. Just odd feelings and very anxious. I don’t know why. Probably because I’m a bit scared to fly over the ocean and also because there were some nearby hurricanes and resultant tsunamis near the islands. It was also supposed to rain the entire time we were there, so I was a bit bummed.


Two nights before we were to leave, we were visiting my husband’s family in Omaha and at a friend’s house. The friend has a close relationship with a woman she told me had some, shall we say, spiritual powers. Of course my interest was piqued, as I’m very open minded to that sort of thing. I wanted to know if the friend had any inklings about what was to come in my life. I didn’t feel like I had a big purpose for the first time in years. I was moving to Austin without a job and away from friends or family. I was overall disengaged from my previous interests and inspirations. I didn’t have that one big goal to work towards like I had throughout my adolescence and early adulthood.


The friend told me she saw a baby in my future in the next year and a whole host of other accurate and interesting things about my health, career, and relationships. What she said about my past was true, and she knew some intimate details about deceased family members whom I cherish. She had calmed my fears about my trip to Hawaii and said she saw it as a second honeymoon. Our first honeymoon was pretty terrible for me as it was at the beginning of that 2014 flare, and I was a miserable mess the whole time. I let go of my fear for the trip and off we went, hoping for the best!


A couple days later she texted me to tell me the baby was coming sooner than she thought. In fact, she said, I was already pregnant and just didn’t know it yet! She said it could be someone close to me in my life as well, it was hard for her to tell, but I had a gut feeling it was in fact me. I was only 3 1/2 weeks pregnant at the time, so I couldn’t test just yet.


In Hawaii, right at the 28 day mark of my menstrual cycle, I took a pregnancy test and when the two double lines showed up, I broke into tears. I was by myself because my husband had went to the bathroom to change into his trunks to go surfing. I wanted to take the test by myself because it was me and only me who overcame what I had this past year. Everything I had gone through in 2014 and 2015 DID have a bigger purpose. And I finally had mine. I wrote in the sand before his return to the beach “I’m pregnant!” We took a picture, giggled, went into slight shock, then he went surfing for a couple hours while I laid in the sand pondering this new little cell development. I can’t believe that was already 4 months ago!


I’m halfway through my pregnancy this week (20 weeks!), and I will be sharing my journey in a separate post soon, as I know there’s many young women who follow me here with similar goals and struggles.


Welcome to the family, Grace Julia! We will see you 6-1-16 (hopefully just a bit earlier than that, please?!) and cannot wait to smother you in kisses!

Oh yes, and here is a VERY delicious pulled pork recipe for your Instant Pot!

Only own a slow cooker? Just cook your pork on low heat until tender and shreddable for anywhere between 7 to 9 hours or overnight!




This recipe is so popular you can even find it in The Paleo AIP Instant Pot cookbook along with 140 additional recipes!


270 reviews

Maple Bacon Balsamic Pulled Pork

Prep Time 00:10 Cook Time 01:40 Serves 6 to 8


  • 3 pounds bone-in pork shoulder roast
  • 2 teaspoons fine sea salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon garlic powder
  • 6 slices bacon
  • 1/4 cup balsamic vinegar
  • 2 teaspoons Red Boat fish sauce
  • 1/2 yellow onion, sliced
  • 2 tablespoons maple syrup


  1. Place pork shoulder in Instant Pot insert. In a small bowl, mix sea salt, cinnamon and garlic together. Rub on all sides of the pork shoulder.
  2. Lay bacon on top of the pork. Sprinkle balsamic and fish sauce over the bacon, then lay onion slices on top.
  3. Pressure cook on manual setting, ensuring the lid is sealed, for 1 hour 40 minutes (100 minutes).
  4. Release pressure and use a set of large tongs to transfer the pork roast (bacon and onions included) onto a rimmed cutting board, baking sheet, or a large and deep glass storage container. Use two forks to shred the meat, bacon, and onion well.
  5. In a measuring cup, whisk ½ cup of the cooking liquid from the insert with the maple syrup. Pour over the pulled pork and toss to coat. Toss again just before serving.


Italian Sausage Pizza (Paleo, AIP)




Italian Sausage Pizza made with homemade, nightshade-free sausage and sauce + an extra-extra dose of veggies… your family will love this grain-free, dairy-free pizza!


I love a recipe where you can still get your meat and veggies but its a big enough departure from your typical daily meals that it feels special. I made this pizza after watching my husband scarf down some nasty (slash delicious) looking NY thin crust. It features a savory herb “nomato” sauce with sauteed veggies and homemade AIP-compliant sausage crumbles.

This recipe was the first time I made the famous AIP Thin Crust Pizza that eventually went into The Healing Kitchen. You can also find this crust recipe in my Pesto Chicken Pizza… which if you haven’t tried. YOU MUST. It is so incredibly flavorful and free of all those pesky allergens.



Get my recipe for Italian Sausage Pizza

on Empowered Sustenance


Plantain Chips & Avocado Dip [AIP/Whole30/Paleo]

I was deadset on some pseudo-Mexican food tonight, so I combined all remotely Mexican-y ingredients in my kitchen for this bomb meal. The shredded pork is Nom Nom Paleo’s famous recipe for Kalua Pig made in my Instant Pot. Best investment I have ever made for my kitchen by the way. It makes batch cooking so dang easy and delicious. I layered plantain chips dipped in Avocado Dip with pork on top, sat on the floor of my balcony, and watched the sun go down. It was a fantabulous way to spend a Monday night. 

Good news from the “Great Hashi’s Flare of 2015” front. General Fatigue has retreated, and I am now able to pick up my exercise again! Considering I may be one of the most kinesthetic, hyperactive people you have ever met, my lethargy of the past several months was more depressing than my heinous bloodwork. I was walking home from work tonight and not feeling completely wiped, anxious, depressed, and foggy like I have been almost every day at 5pm since the beginning of January. I can’t explain to you how pumped that made me feel. I was starting to think this flare would be my forever (irrational thoughts & Hashi’s go well together). I still have a long ways to go to get my hormones back on track, but since I realize that is a long-term goal, it doesn’t bother me as much. For the meantime, I am still confined to my stretchiest yoga pants and lots of “No, I can’t go out tonight. My adrenals will hate me tomorrow.”‘s. 

But at least I’m on the up & up (as far as I know!). I will be getting more follow up labs done in a week, and I’m really looking forward to getting my numbers. Thyroid dork. It feels like winning the lottery when your T3 increases. If you’ve got Hashi’s, ya feel me. 

Avocado Dip [AIP/Whole30/Paleo/Vegan]

Makes 1 cup

1 Avocado, ripe

¼ cup Coconut butter, melted

¼ cup Water, filtered

1 T Apple cider vinegar

1 T lemon juice or lime juice

½ cup Parsley or cilantro, finely chopped

3 Garlic cloves, chopped

½ tsp Sea salt or truffle salt

1. Place all ingredients in a high-powered blender or food processor and puree until mostly smooth. Parsley and lemon go well together or you can do cilantro and lime juice! Truffle salt takes this dip to a new level!

Plantain Chips [AIP/Whole30/Paleo/Vegan]

1 Plantain, green, peeled, sliced ¼ inch thick

1 T Coconut oil or choice solid cooking fat

Sea salt

1. Heat coconut oil or solid far in large skillet over medium-high heat until hot. Place plantains in oil and fry 2-3 minutes each side until golden brown on both sides. Sprinkle with sea salt to taste. Serve with Avocado Dip and Kalua Pig

Triple Meat Poutine [AIP-Friendly]

Okay, so between this recipe and my one for Beaver Tails/”Queues de castor”, I am taking you all on a Paleo journey of my birth city, Montreal. Now these are no replacement for the real thing. Traditional poutine is fairly soggy, salty, and drenched in MSG-laden gravy and cheese curds, but we can all imagine how good that tastes despite being absolutely terrible for our insides. THIS version won’t make you feel like a bag of donkey poo though. It’s high in zinc, vitamin A, and deliciosuness. Try to find the Japanese sweet potatoes for the best rendition of white potato fries. That’s some good Canadian bar food right thur.  If you want the most accurate poutine experience, consume this at 4 a.m. inside a grungy diner occupied by a man wearing a flea collar. *Knowing wink*I am about to throw my cell phone out the window. I don’t recall people contacting me 4 million times a day prior to its invention. I can’t get any work done because the damn thing won’t stop dinging. And I have a terrible notification noise.. the Samsung Whistle. I don’t know how to change it/I haven’t attempted to figure out how to do anything besides take pictures of my doodle, text grocery lists to my fiance, and ignore incoming phone calls. Just kidding, mom. I was totally brushing my teeth the last time you called xoxoHow am I supposed to procrastinate school and house work if I’m too busy responding to text messages like “Hey, did you leave a black sock in my apartment when you visited 4 months ago?”On a separate topic, it’s Farmer’s Market season in Chicago and you know what that means. Lavendar Blueberry Gelato for Saturday morning breakfast. My apologies for this picture. I took it on a rainy day, indoors, when I was really hungry, so yeah.Triple Meat PoutineServes 2 1 lb Japanese sweet potato, washed and dried1 tsp coconut oil½ tsp each rosemary, thyme, and marjoram, finely chopped (divided)1 T shallot, finely diced1 clove garlic, minced2 slices thick-cut bacon, chopped into ½ inch pieces8 oz ground beef1 to 2 tsp arrowroot powder¼ cup hot water1 oz prosciutto, thinly sliveredRosemary Fries

  1. Preheat oven to 425 degrees. Line baking sheet with parchment paper.
  2. Slice sweet potato into fries 2 inches long and 1/3 inch wide.
  3. Toss fries in coconut oil, rosemary, and salt to taste. Heads up: while the fries are baking, you can make the gravy on the stoptop!
  4. Bake fries for 15 minutes on one side. Then flip and bake for another 10-15 minutes until browned in some spots.

Herb Beef & Bacon Gravy

  1. Fry bacon in skillet over medium heat. Once crispy, remove from pan to paper tower lined plate. Keep fat in skillet!
  2. Add shallot and garlic to pan. Sautee for 1 minute until fragrant.
  3. Add ground beef, thyme, and marjoram. Cook until no pink in meat remains.
  4. Whisk the hot water & 1 tsp arrowroot powder together. Pour into pan and bring to a simmer while constantly stirring.
  5. Simmer the beef gravy until most of the water is absorbed. Use the leftover 1 tsp arrowroot powder to thicken it up, if too much water remains after 3-4 minutes of simmering.
  6. Stir in chopped prosciutto and bacon. Top fries with gravy and eat with a fork!

Sweet & Tangy Pulled Pork




Pulled Pork cooked in cranberries for a tangy, sweet, unique Instant Pot main that will be on the table in a little over an hour!



I’ve been hitting a funky wall with recipe development lately. All of my creativity is being driven towards work right now… and finding creative ways to not go insane via lack of sleep.


Confession: I totally did some super cool Tae Bo moves in a closed bathroom stall the other day to wake me up. Don’t ask me why I didn’t stick with a standard wall sit or push-up, but my body just wanted a good ol’ Billy Blanks full body workout.


I remember doing his VHS workout tapes in middle school and wondering why the women’s abs looked like paper folded into an accordion during their flamboyant high knees. It’s because they had somewhere between 3.5 and 4% body fat. Clearly they needed more pork in their life at the time.


I shared on IG this Sunday a picture of my Instant Pot full of broth and rice. Every Sunday night, I pressure cook a large bone-in pork roast with 1-2 cups of water, fresh garlic, dried oregano, and sea salt for about 80 minutes using the same technique as this recipe calls for.


Then I remove the pork, shred it as much as I can, return it to the Pot with 1 T apple cider vinegar for another 10-20 minutes of pressure cooking, and it absorbs all the brothy goodness that has been created via the pork bones. The shredded pork is always extra juicy and flavorful this way, and I’ll toss in a variety of dried spices like cinnamon or cloves, fresh garlic, lime juice, or coconut aminos.


The bones don’t get discarded. I eat the most crumbly pieces (and share with my dog Rafael) and then I save the rest of the bones for next week’s batch to add extra flavor.


I use the leftover broth to cook a large pot of rice for my husband for the week, of which I have been sneaking small bowls in light of my recent reintroduction. I forgot how much I enjoy a few spoons of rice, and it finally doesn’t mess with my digestion anymore!


I realize we’ve exited cranberry season by now, so feel free to use frozen cranberries in this recipe OR change it up and use another kind of fruit. Cherries? Blueberries? Plums? They would all be fantastic here!



Pressure Cooker Sweet & Tangy Pulled Pork

Prep Time :10 Cook Time 1:10 Serves 6


  • 2 lbs boneless pork roast
  • 1 tablespoon fat of choice
  • 12 oz fresh or frozen cranberries
  • 10 oz bone broth of choice
  • 2 tablespoon chopped fresh herbs of choice
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • 1/4 tsp ground cinnamon
  • 1/8 teaspoon ground cloves


  1. Set your Instant Pot to the sauté function. Pour fat of choice into the bottom of the pot and spread it around with a spatula. Salt pork generously on all sides and place in hot oil. Sear on each side, uncovered, for 2 minutes until lightly browned.
  2. Set the Instant Pot to the manual pressure cooker setting for 70 minutes. Add cranberries and broth to the bottom of pot, being sure not to "wash away" the salt off the pork. Sprinkle chopped herbs, apple cider vinegar and honey on top and close the lid. Cook undisturbed for full 70 minutes.
  3. Release the pressure using the release valve, remove the pork to a cutting board and use two fork to shred the pork. Place back in the Instant Pot, sprinkle with a pinch more sea salt, and set the manual option for another 10 minutes. This allows the shredded pork to absorb the broth, increasing it's moisture and flavor.
  4. Remove pork and cranberries from the liquid and place in a large serving dish. Toss with the cinnamon, garlic, and cloves and serve warm.

For Tacos: Serve in steamed kale, collard, or chard leaves with crispy sliced lettuce, avocado, cilantro, parsley, diced cucumber, jicama or beet matchsticks, coconut cream, and lime juice.

For Bowls: Serve with all the taco accoutrements over a bowl of cauliflower rice with guacamole & roasted zucchini.


Recipe Notes




Looking for more Instant Pot pulled meat recipes? Check out my Instant Pot Pineapple Chicken & Maple Bacon Balsamic Pulled Pork!

Plantain Chicken Fritter Clubs (Paleo, AIP, Whole30)


Well, that was a mouthful! I can guarantee these are incredibly flavorful for two reasons. #1 I have been sick this week with a sinus infection and have not been able to taste my food for days, but I could taste these babies, and boy were they good. #2 My husband went bonkers over them too, and he is fairly indifferent to food in general (I know, what a weirdo).


I struck a genius moment last week when all I had in my fridge was 1 plantain and half a chicken breast. I let my Vitamix work its magic along with some of my favorite flavor boosters and WA-BAM! Sandwich bread so easy it makes lettuce wraps look a’ fool. Plus you get extra protein by having chicken inside of the bread itself. I typed “inside of the breast” itself, and had to erase it, but I still wanted you to know how hopped up on probotics and nasal spray I am.


I got this pleasant little snotfest from my property management company neglecting to repair a leaky roof which quickly led to a black mold infestation of my apartment. This is serious stuff for anyone, especially if you have an autoimmune disorder, and especially if you are allergic to mold like I am. Well I forced them to reduce my rent for next month by 75% by kindly reminding them of their responsibilites to maintain a safe living environment for their tenants. Unfortunately we are now stuck with a whole week of invasive construction work, and the only two rooms I have to work with are the kithcen and the bathroom. Lucky for me we had a fiesta today, and they treated me to the latest mariachi hits and some solo singing. Bunch of chaarcters. That’s okay, they kept me company on this rainy day!


Plantain Chicken Fritter Clubs

Serves 2| Ready in 30 minutes

4 slices uncured bacon

1 green plantain, peeled

6-8 oz organic boneless skinless chicken breast, uncooked

¼ tsp granulated garlic

¼ cup packed cilantro leaves

Pinch sea salt

For Serving: Garlic Mayo dressing HERE, lettuce, avocado, kraut


  1. Cook bacon in medium-sized skillet over medium heat until crispy. Set aside. Pour bacon fat into a small cup to use for frying.
  2. Place remaining ingredients in high-powered blender or food processor and blend until pureed into a paste.
  3. Heat ½ tsp bacon fat over medium-high heat. Place ¼ cup of the mixture into pan and flatten with the bottom of a measuring cup until about ¼ inch thick. Cook for 2 minutes until golden brown and then flip and cook another 2-3 minutes.
  4. Repeat step 3 for remaining chicken-plantain mixture.
  5. Assemble sandwiches by topping 1 plantain chicken fritter with Garlic Mayo, lettuce, avocado and a slice of bacon. Top with a second fritter to make a sandwich, or leave open-faced.


Cinnamon-Apple Quick Braised Pork (Paleo, AIP, Whole30)

I  am a sucker for slow-roasted meats, but with pork that drastically increases the histamine levels, which isn’t so hot for me. Quick-braising a pork shoulder only takes 1 hour (versus 5 or 6 in the oven), so you don’t have to stay home all day waiting for your dang meat shoulder to cook. It’s not quite as tender as a 6-hour braise obviously, but it can still be easily shredded with a fok and falls off the bone. I served it tossed with a barbeque sauce recipe I am working on, and it was divine. If you do not have a juicer, you can certainly use store-bought unsweetened apple and carrot juice. The burnt looking parts are actually caramelized juice which gave the pork shoulder additional texture and flavor. So yums in my tums. Make sure to use a nice fatty, bone-in cut! I am typing this whilst on a break at school and am jonesing for some meat and it’s only 10 am. “Give me meat, or give me death.”


I had a nice workout at the gym tonight after taking a few days off. Got my endorphins going on this dreary day!


  • 2 mile sprint intervals (1 min sprint, 20 seconds run x 6)
  • 500 m hard row
  • TRX Chest Flys to Chest Push Ups – 10 reps x 3 sets
  • 50 triceps dips with alternating leg lift
  • Pike Pushups – 10 reps x 2 sets
  • Overhead Plie Squat with 20 lb medicine ball – 15 reps x 2 sets


Cinnamon-Apple Quick Braised Pork [AIP Friendly]

Serves 4 | Ready in 1 hr 5 minutes

2 lb bone-in pork shoulder roast, about ¾ inch thick

1 T bacon fat

3/4 cup apple juice

¼ cup carrot juice

1 T cinnamon

1 T fresh grated ginger

Sea salt

  1. Remove pork from fridge 30 minutes prior to cooking. Salt each side generously.
  2. In a large, deep sauté pan, heat the bacon fat over medium-high heat. Sear the pork on both sides, 3 minutes per side.
  3. Whisk apple juice, carrot juice, cinnamon, and ginger together. Pour over pork, bring to a low simmer and cover. Let cook for 30 minutes. Flip and let cook, covered again, for another 25 to 30 minutes until all liquid has almost completely evaporated. There should be some good caramelized bits to scrape up.
  4. Let rest for 5 minutes before serving. Serve with mashed celeriac root or parsnip.

Lebanese Pork Hand-Pie (Paleo, AIP)

These Paleo AIP Lebanese Pork Hand-Pies contain all of the tastes of my heritage while still keeping true to the Auto Immune Protocol; best of both worlds!



God my dog is good-looking. He seriously stops strangers in their tracks during rush hour in Chicago. Rafael makes 54-year-old buttoned up CEOs late on a daily basis.He asks me for “leg hugs” every few minutes too when we’re on our walks…where he gets on his hindquarters, wraps his arms around my thigh, and plops his head against me while staring into my eyes saying “I need you, Mommy.” So, how does that relate to paleo AIP Lebanese Pork Hand-Pies? Let me set the scene…

He’s so cute he makes my stomach hurt. So much personality in a tiny little fur body. I jest that he’s a reincarnated 3-year-old Indian boy who died in a train accident but wants a second chance at the joys of childhood. It sounds morbid, but I really hope I’m making some little ghost boy’s dreams come true. If you knew him, you would stop thinking I’m weird and start agreeing with me. I will admit to some odd daily Doodle behavior. #1 Every night before I fall asleep, I look up Instagram tags of #cockapoo so I can have pleasant poodle dreams and #2 I spend at least 15 minutes a day flipping through Rafael pictures in my phone even though he’s sitting right in front of me begging for physical contact

Speaking of India, which is close-ish to Lebanon, which is where my father is from… meat pies! Huzza! There’s a reason why the majority of cultures have some staple dish consisting of meat in/on/wrapped in dough. Is America’s the corndog? How refined of us.

Paleo AIP Lebanese Pork Hand-Pies

Serves 2 | 50 minutes

2 cups peeled yucca, chopped into ½ inch cubes

¼ tsp garlic salt

1 T olive oil  + 2 tsp, divided

2 T arrowroot flour + extra for dusting

1 lb ground pork

2 cloves garlic, minced

¼ cup onion minced

1 tsp cinnamon

1/4 tsp ground cloves

½ cup chopped curly parsley

3 T chopped mint

1 tsp lemon juice

3 T chopped black olives

For serving: Sliced lemons, AIP Hummus, Olives, Parsley

  1. In a medium saucepan, cover the yucca with water and bring to a rolling boil. Let cook, uncovered, for about 20 minutes until fork tender ensuring not to overcook. Drain the yucca and place in a blender with garlic salt. Blend until a dough forms.
  2. Place dough in a small bowl. Using a spoon, stir in the olive oil then the arrowroot. The dough will be very tacky. Preheat oven to 375 degrees and line a baking sheet with parchment paper.
  3. While the dough cools, cook your pork, onions, and garlic in the saucepan over medium-high heat until browned and cooked through. Turn the heat to low and stir in the spices, herbs, lemon juice, olives and salt to taste. Let cook for 5 additional minutes. Set aside.
  4. Coat your hands generously with arrowroot flour and divide the dough into 2 equal portions. Make 2 6-inch circles about ¼ inch thick. If dough is too sticky to handle, sprinkle on more arrowroot!
  5. Spoon pork mixture into center of dough (you’ll have extra for another meal!), leaving a 1-inch border. Fold all 4 sides of the dough towards the center, leaving an opening. Spoon extra pork filling into the center and place leftovers in the fridge.  (P.S. Don’t wash your pot out yet)
  6. Brush dough with 1 tsp olive oil and bake in oven for 20 minutes on middle rack. Turn oven to high broil, move baking sheet up to top 1/3 of oven, and broil for an additional 2-3 minutes watching carefully so it does not burn.
  7. Now heat the last 1 tsp oil in your pot on medium-high heat. Using a large spatula, carefully place hand-pie into hot oil and fry the bottom for 2 minutes (this creates the necessary crispiness of a traditional pie). Do the same with the second pie.
  8. Let cool 5 minutes before serving with lemon, tahini, olives and parsley accoutrements and a cucumber-parsley salad.