“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!
VEGETABLE | RECIPE |
Acorn Squash | Stuffed Acorn Squash from Real Food and Love |
Artichokes | Sautéed Baby Artichokes from Autoimmune Wellness |
Arugula | Breathe Easy Salad from Lichen Paleo Loving AIP |
Asparagus | Roasted Asparagus with Turmeric Dressing from Unbound Wellness |
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 | Garlic Bok Choy from Bon AIPPetit |
Broccoli | The Best Crispy Roast Broccoli from The Castaway Kitchen |
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) | Fragrant Celeriac “Rice” from Eat Heal Thrive |
Celery | Fennel, Celery, Apple and Pomegranate Salad from Joanna Frankham |
Chard | Rainbow Chard with Bone Broth and Bacon from Phoenix Helix |
Chayote (Choko) | Summer Chayote Salad from A Squirrel in the Kitchen |
Collards | Coconut Creamed Collards from Phoenix Helix |
Cucumbers | Cold Cucumber Soup from Wendi’s AIP Kitchen |
Daikon | Daikon and Apple Slaw from Adventures in Partaking |
Dandelion Greens | Acorn Squash Soup with Dandelion Pesto from Autoimmune Wellness |
Delicata Squash | Roasted Delicata Squash with Garlic Cream Sauce from Unbound Wellness |
Endive | Braised Belgian Endives with Bacon from A Squirrel in the Kitchen |
Fennel | Roasted Fennel from Wendi’s AIP Kitchen |
Fiddleheads | Fiddleheads Sautéed in Nomato Sauce from Zesty Paleo |
Garlic | Garlic Carrot Soup from Adventures in Partaking |
Garlic Scapes | Garlic Scape Hummus from Heal Me Delicious |
Ginger | Ginger Scallion Sauce from Fresh Tart |
Jerusalem Artichokes (Sunchokes) |
Jerusalem Artichoke Soup from Zesty Paleo |
Jicama | Jicama with Berries and Lime from Real Food and Love |
Kabocha Squash | Roasted Kabocha Squash from Nom Nom Paleo (omit pepper for AIP) |
Kale | Kale with Cranberries from Phoenix Helix |
Kale Stems | Smoky Sautéed Kale Stems from Tasting Page (omit pepper for AIP) |
Kelp | Cauliflower Sushi from The Primitive Homemaker |
Kohlrabi | Kohlrabi Salad with Apple Ginger Vinaigrette from Steph Gaudreau (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 | Fried Lotus Root from Real World AIP |
Mushrooms | Mushroom Asparagus “Risotto” from Kari Owens |
Mustard Greens | Braised Mustard Greens with Bacon from Steph Gaudreau (omit pepper for AIP) |
Napa Cabbage | Vegetable Kimchi from Flash Fiction Kitchen |
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 | Garlic-Dill Parsnip Fries from Grazed & Enthused |
Plantains | Lime Tostones from Real Food and Love |
Pumpkin | Homemade Pumpkin Puree from The Healthy Foodie |
Radicchio | Balsamic Bacon Radicchio from The Primal Desire |
Radishes | Herb Roasted Radishes from Meatified |
Ramps | Ramps and Broccolini from Cavemen Gourmet (omit pepper for AIP) |
Rhubarb | Lamb Ribs with Rhubarb from Real Food and Love |
Rutabaga | Instant Pot Garlicky Mashed Rutabaga from Phoenix Helix |
Salsify | Baked Persimmon with Mushrooms and Salsify from EatSmarter (omit pepper for AIP and use bone broth) |
Savoy Cabbage | Cabbage and Avocado Salad with Blood Orange Vinaigrette from Autoimmune Wellness |
Scallions | Super Simple Spring Salad from Mel Joulwan (omit pepper for AIP) |
Spaghetti Squash | Apple and Cranberry “Oatmeal” from Healing Family Eats |
Spinach | Spinach Stew from Bon AIPPetit |
Summer Squash | Gingered Summer Squash & Parsnip Bisque from Meatified |
Sweet Potatoes | Simple Cinnamon Roasted Sweet Potatoes from Flawed Yet Functional |
Taro | Mexican Comfort from Heal Me in the Kitchen |
Turnips | Roasted Turnip Hummus from Gutsy By Nature |
Turnip Greens | Stir-Fried Turnip Greens with Mushrooms from The Paleo Mom (omit almonds for AIP) |
Watercress | Watercress & Apple Soup from Joanna Frankham |
Yuca (Cassava) |
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)
- Paleo Autoimmune Protocol Series
- Wahls Protocol Series
- A Simple Guide to the Paleo Autoimmune Protocol (Book)
- The Wahls Protocol (Book)