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“Ripe vegetables were magic to me. Unharvested, the garden bristled with possibility.”
~ Michael Pollan
Veggie Magic
When it comes to following a healing diet, vegetables are really important. They contain phytonutrients you can't find elsewhere, which is why Terry Wahls recommends 6-9 cups daily, and Sarah Ballantyne recommends 8-14 cups daily. Paleo may be famous for its meat, but most of us eat #morevegetablesthanavegetarian. Some people are overwhelmed when they hear those numbers. If that's you, take a deep breath. I'm here to help!
- First, know that the veggies are measured raw, and many cook down in size, especially greens.
- Second, take into account your body size. 6 cups is about right for a petite woman. 14 cups is suitable for a large man.
- Third, if you have room for AIP-friendly breads and desserts, you have room for vegetables, and the vegetables should take priority.
- For optimal nutrition, eat as wide a variety as possible. That means that if you eat the same vegetables every week, it's time to try something new. I have a huge recipe roundup below, to help you. Vegetables have never tasted so good!
- If you still have trouble eating enough vegetables, try supplementing with Dr. Cowan's Garden Vegetable Powders. 1/2 teaspoon of their organic dehydrated vegetables equals 1/2 cup cooked or 1 cup raw fresh vegetables. They shouldn't replace all of your vegetable intake, but they can give it a boost both in quantity and diversity. Use the code PHOENIX for 15% off your first order.
| VEGETABLE | RECIPE |
| Acorn Squash | Thyme Roasted Acorn Moons from Simple and Merry |
| Artichokes | Sautéed Baby Artichokes from Autoimmune Wellness |
| Arugula | Cold Arugula Endive Avocado Soup from Provincial Paleo |
| Asparagus | Roasted Asparagus with Bitter Lemon Pesto from Biohack U |
| Avocado | Pink Grapefruit and Avocado Salad from Phoenix Helix |
| Beets | Roasted Beets and Carrots with Grapefruit Glaze from Phoenix Helix |
| Beet Greens | Beet and Kohlrabi Green Chips from The Paleo Mom |
| Bok Choy | Sautéed Baby Bok Choy from My Big Fat Grain Free Life (omit pepper for AIP) |
| Broccoli | Roasted Broccoli and Garlic from The Primordial Table |
| Broccoli Rabe (Rapini) |
Sautéed Broccoli Rabe with Balsamic Vinegar from Kalyn's Kitchen (omit pepper for AIP) |
| Broccoli Stalks | “Cheesy” Broccoli Soup from Comfort Bites |
| Broccolini | Prosciutto Wrapped Broccolini from Where the Wild Rose Grows |
| Brussels Sprouts | Brussels Sprouts Lovers Pan of Happiness from Kaiku Lifestyle |
| Butternut Squash | Rosemary and Shallot Roasted Butternut Squash from The Alternative Autoimmune Cookbook |
| Cabbage | No-Fail No-Pound Sauerkraut from Phoenix Helix |
| Carrots | Carrot Top Pesto with Roasted Carrots from Livin' the Crunchy Life (choose coconut oil for AIP) |
| Cauliflower | 4 Flavors of Cauliflower Rice from Phoenix Helix |
| Celeriac (Celery Root) | Scalloped Notatoes from Eat Heal Thrive (omit mustard powder and pepper for AIP) |
| Celery | Fennel, Celery, Apple and Pomegranate Salad from Joanna Frankham |
| Chard | Rainbow Chard with Bone Broth and Bacon from Phoenix Helix |
| Chayote (Choko) | How to Eat Chayote from livelife365 (omit pepper for AIP) |
| Collards | Coconut Creamed Collards from Phoenix Helix |
| Cucumbers | Hydrating Crab Salad from Real Food & Love |
| Daikon | Daikon Confit Hash from Biohack U |
| Dandelion Greens | Acorn Squash Soup with Dandelion Pesto from Autoimmune Wellness |
| Delicata Squash | Delicata Squash Soup from A Girl Worth Saving (omit pepper and pine nuts for AIP) |
| Endive | Braised Belgian Endives with Bacon from A Squirrel in the Kitchen |
| Fennel | Caramelized Fennel and Sweet Potato Sauté from Don't Eat the Spatula |
| Fiddleheads | Duck Fat Fiddlehead Ferns from Beyond the Bite |
| Garlic | Garlic Carrot Soup from Adventures in Partaking |
| Garlic Scapes | Grilled Garlic Scapes and Summer Squash from Heartbeet Kitchen (omit pepper for AIP) |
| Ginger | Ginger Scallion Sauce from Fresh Tart |
| Jerusalem Artichokes (Sunchokes) |
Oven-Roasted Jerusalem Artichokes from The Domestic Man (omit pepper for AIP) |
| Jicama | Jicama with Berries and Lime from Real Food & Love |
| Kabocha Squash | Roasted Kabocha Squash from Nom Nom Paleo (omit pepper for AIP) |
| Kale | Kale with Cranberries from Phoenix Helix |
| Kelp | Cauliflower Sushi from The Primitive Homemaker |
| Kohlrabi | Kohlrabi Salad with Apple Ginger Vinaigrette from Stupid Easy Paleo (omit pepper for AIP) |
| Leeks | Paleo Alfredo with Caramelized Leeks and Bacon from Meatified |
| Leek Greens | Roasted Leek Greens from Beyond the Bite |
| Lettuce | Green Salad Smoothie from A Clean Plate |
| Lotus Root | Lotus Root Soup from Provincial Paleo |
| Mushrooms | Mushroom Asparagus “Risotto” from Whole Life Full Soul |
| Mustard Greens | Braised Mustard Greens with Bacon from Stupid Easy Paleo (omit pepper for AIP) |
| Napa Cabbage | Napa Cabbage and Prosciutto from The Bacon Mum |
| Nettles | Nettles Pesto from Elana's Pantry |
| Nopales | Grilled Cactus Paddles from The Domestic Man (omit pepper for AIP) |
| Okra | Roasted Okra From Following My Nose (omit pepper for AIP) |
| Olives (Pimento-Free) |
Marinated Olives from Kaiku Lifestyle |
| Onions | Crockpot Caramelized Onions from Phoenix Helix |
| Parsnips | Balsamic Roasted Roots from Real Food Forager |
| Plantains | Tostones and Guacamole from It's Me Charlotte |
| Pumpkin | Homemade Pumpkin Puree from The Healthy Foodie |
| Radicchio | Balsamic Bacon Radicchio from The Primal Desire |
| Radishes | Roasted Black and Red Radishes with Leaves from Plated with Style (omit pepper for AIP) |
| Ramps | Ramps and Broccolini from Cavemen Gourmet (omit pepper for AIP) |
| Rhubarb | Rhubarb Ginger Glazed Bok Choy with Bacon from Biohack U |
| Rutabagas | Roasted Garlic Mashed Rutabagas from AIP Sisterhood |
| Salsify | Sweet Potato and Salsify Mash from Be Paleo and Thrive |
| Savoy Cabbage | Simple Cabbage Sauté from The Tasty Alternative (omit pepper for AIP) |
| Scallions | Super Simple Spring Salad from Mel Joulwan (omit pepper for AIP) |
| Spaghetti Squash | Apple and Cranberry “Oatmeal” from Healing Family Eats |
| Spinach | Spinach and Pancetta Sauté from Paleo Living Magazine |
| Summer Squash | Roasted Summer Squash from Simply Healthy Home |
| Sweet Potatoes | Crispy Sweet Potato Oven Fries from Gutsy By Nature |
| Taro | Mexican Comfort from Heal Me in the Kitchen |
| Turnips | Root Veggie Mash from Mangia Paleo (choose olive oil for AIP) |
| Watercress | Garlic Leek Watercress Soup from Salixisme |
| Yuca | Fried Yuca Patties from The Curious Coconut |
| Zucchini (Courgette) |
Melted Zucchini and Onions from Phoenix Helix |
More Information on the Wahls Protocol and the Paleo Autoimmune Protocol (AIP)
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- Paleo Autoimmune Protocol Series
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- Wahls Protocol Series
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- A Simple Guide to the Paleo Autoimmune Protocol (Book)
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- The Wahls Protocol (Book)
