Summer is here and the fruits are starting to pour in! It is berry season and for those of us who love fresh, organic produce, this means we have some extra choices in our produce selection. Extra choices are not limited to berries, as your local farmers market will start pouring in various delicious treats from all over your region such as peaches, yellow squash, microgreens and much more! Summer is a feast of delicious colors on our plate and on our grill (yum!). With it being a “fruit season”, I wanted to offer some great summer treat ideas that can be thrown together. Now don’t live on fruit, (although it is tempting!) and be sure to get plenty of vegetables too.. but here are some easy ideas to use some of these seasonal favorites in compliant ways. I have included low sugar fruits (apples, berries and citrus) and also included some higher sugar fruits. Remember that the higher sugar fruits should be used “wisely” and in moderation. If you do not do well with more carbohydrates/fructose (fructose is usually limited on an AIP diet but not specified for the Wahl’s diet) then limit yours. For those who do well with a little more carbs in their diet, this is a great way to incorporate some of the nutrition that this season has to offer. To balance the sugar from the higher sugar fruits, make sure you combine them with sources of potassium (like coconut water), mineral salts (like greens or celery), some protein (like on the side of a main dish), and some healthy fats (like avocado) for best metabolism. You can also incorporate things like cinnamon and enzymes to aide in sugar metabolism (1, 2) For more information on how to balance macronutrients to control blood sugar, be sure to check out the sources at the bottom of the page. The links provided for your convenience may be affiliate links, for my full disclosure policy please click here. These are varying theories/sources on ways to impact sugar metabolism and may be helpful in your journey.
But in the meantime, let’s get “cookin”. Seeing as how most of these recipes are “no cook” that is purely a form of speech.
Moroccan Side Salad.
This salad was introduced to me by a Norwegian family. I found the unique flavors such an interesting mix of flavors. There were no measurements given but the mother of the family usually just made a small (meaning large cereal bowl) portion and we all took a scoop. She simply sliced the carrots, chopped the parsley into larger bite sized pieces and segmented the orange and served. I like to squeeze a bit of the juice over the parsley and I suppose you could massage the leaves to let the acid break down the greens but she never did and I never complained. It is really a quick delicious side dish and may be a great way to get kids to eat some veges (if you can get them to try something new!).
Berry Compote with Coconut Cream.
I love that this has such a fancy name but is so simple. This simply needs to be heated but could also be served fresh. Let me explain: If you heat berries they call it a compote. If you leave them fresh it is still delicious. I once had a restaurant serve me a glass of fresh mixed berries in a large wine glass with homemade whipped cream on top. I loved it. So If you want to get fancy with a wine glass or even a martini glass, go for it! I serve this cold when its hot outside and warm when it is cold outside. I simply top it with Coconut Cream (look for no added ingredients) and if needed, add a bit of stevia extract or a teaspoon of honey to the cream. When in season, the berries should be sweet enough to not need a sweetener, in my humble opinion.
I make my own coconut yogurt. I simply blend a can of full fat coconut milk in the blender. I can add collagen protein to it to thicken or you could even add some arrowroot or tapioca starch to thicken if that is all you have. I then put it in the fridge and most brands will stay blended and have a yogurt-like consistency. I then take it out (usually the next morning or end of the night) and top it with things like sliced banana, fresh berrries, raisins, nuts (aip reintro), cacao nibs (aip reintro), carob chips, or anything else that may sound good. I treat it like icecream and make it into a “sundae”… its a great summer treat for kids.. or just the kid in you! You can add a little honey or stevia extract when you blend or when you top it out.. you can also add a probiotic for added good bacteria. There are several recipes on the web for how to ferment it if you choose to put more time and effort into it.. but I usually stop at adding a probiotic and some collagen. I like to Keep It Simple, Silly:)
This one was not my idea but i truly think it is brilliant. For the original idea from paleoeatsandtreats ciick here. But for the AIP version, you will simply slice apples and top with coconut butter or alternate puree (such as applesauce, pumpkin butter, tigernut butter, or even smashed bananas or date-caramel sauce). Then sprinkle with any dried fruit, carob chips, maybe some seasoning like cinnamon or vanilla, coconut flakes or anything you have around. In the summer, I would dry some berries or even tropical fruit in the summer and in the winter, i would use things like raisins. You could also switch out the coconut butter for some sweetened pumpkin puree for an Autumn Treat:) (yum!).
This nightshade free “salsa” doesn’t really need a recipe as you can’t really mess it up. You could also make this with mango if you wish. Simply chop up fresh pineapple and mix with red onion, lime juice, sea salt and some minced radishes (optional- added spice!). I would also add some chopped cilantro and pulse in the food processor until it is able to be dipped with some plantain chips. This can be a fabulous snack alongside some AIP guacamole or topped on a taco salad or cauliflower-rice based taco bowl. If you really want to feel indulgent, try topping some AIP tacos using this wrap as your burrito.
This is always a good stand-by and you can never go wrong with fruit salad. You already know how to make this (chop a bunch of things and put them together in a bowl, remember?) but I wanted to include it because we tend to forget about the simple things we used to make that were healthy even though they were a part of an unhealthy leg of our life journey. Although in the past we may have added sugar or some other sweetener, I assure you that was unneccessary and it will taste wonderful with nothing added.
These recipes should keep you busy for at “least” a week.. I hope they help you celebrate the summer bounty in a healthy and fun way. If you like this post, feel free to sign up for my newsletter at the top of the page Please Share this recipe to any group or person you think may enjoy it. Sharing is Caring.
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Resources mentioned above.
- Medical Medium
- Enter the Zone