Sweet
The everyday AIP smoothie
If you're in the first week of elimination and your brain hasn't caught up to your mornings yet, this is the recipe to reach for. Five minutes, one blender, no thinking required. It's filling enough to carry you to lunch, and it tastes genuinely good — not like a green health drink you're forcing yourself to finish.
- 1 frozen banana
- 1 cup frozen mango chunks
- 1 cup full-fat coconut milk (or coconut cream for a thicker result)
- 1 large handful fresh spinach or kale
- 1 tsp fresh ginger, grated (or ½ tsp ginger powder)
- ½ tsp turmeric powder
- Juice of ½ lime
- Pinch of sea salt
- Small handful of ice
- 1.Add all ingredients to a blender. Blend on high for 45–60 seconds until completely smooth.
- 2.Taste and adjust — a little more lime if you want brightness, a few extra ice cubes if you want it colder.
- 3.Serve immediately, or transfer to a sealed jar for up to 4 hours in the fridge.
Batch tip: Pre-portion frozen banana and mango into individual bags in the freezer on Sunday. Weekday mornings become a 90-second job.
Sweet
Coconut yogurt bowl with baked spiced fruit
This one earns its place because it genuinely feels like a treat. Baking fruit concentrates its sweetness, adds caramelised edges, and transforms a bowl of coconut yogurt into something that feels intentional rather than improvised. The fruit can be made in a large batch and kept in the fridge for four days, making the actual morning assembly a two-minute job.
- 2 pears and 2 apples, cored and cut into thick wedges
- 1 cup blueberries or cherries (fresh or frozen)
- 1 tsp cinnamon powder
- ¼ tsp ginger powder
- Pinch of vanilla powder (no additives)
- 1 tbsp coconut oil, melted
- 1 tsp pure maple syrup (optional)
- 1 cup plain coconut yogurt per serving
- Handful of pomegranate seeds (if in season)
- Drizzle of honey
- 1.Preheat oven to 190°C (170°C fan). Line a baking sheet.
- 2.Toss pear and apple wedges with melted coconut oil, cinnamon, ginger, vanilla and maple syrup. Spread in a single layer.
- 3.Roast for 18–22 minutes, turning once, until caramelised at the edges and tender throughout. Add berries in the last 5 minutes.
- 4.Spoon coconut yogurt into a bowl and top with warm or room-temperature fruit. Finish with pomegranate seeds and a drizzle of honey.
Batch the fruit on Sunday and refrigerate. Reheat a portion in 60 seconds in a pan or eat it cold — both work beautifully.
Summer
Tropical smoothie bowl — for summer mornings
Hot mornings call for cold breakfasts. This smoothie bowl is thicker and more satisfying than a drinkable smoothie — it eats like a meal. The trick is keeping the base very thick by using minimal liquid, which means it holds toppings rather than swallowing them. It also photographs beautifully if that's your thing, which never hurts with a protocol that needs every motivational advantage.
- 1½ cups frozen mango (about half a large mango)
- ½ cup frozen pineapple
- 1 frozen banana
- 3–4 tbsp full-fat coconut milk (use sparingly — you want thick)
- Juice of ½ lime
- Pinch of sea salt
- Sliced kiwi, fresh mango, or dragon fruit
- Handful of blueberries
- Toasted coconut flakes
- Drizzle of honey
- 1.Blend frozen fruit with coconut milk on high, stopping to scrape down the sides. Add liquid one tablespoon at a time — you want soft-serve thickness, not drinkable.
- 2.Pour into a wide, shallow bowl. Work quickly before it begins to melt.
- 3.Arrange toppings in rows or sections. Drizzle with honey and serve immediately.
A high-powered blender makes this significantly easier. If the frozen fruit won't blend, add one more tablespoon of coconut milk and blend again rather than adding water, which dilutes the flavour.
Sweet
Tigernut matcha "oatmeal"
This one exists specifically for the mornings when you miss porridge. Tigernut flour creates a surprisingly convincing creamy base — not identical to oats, but genuinely warm, comforting and filling. The matcha adds a subtle earthiness and, importantly, a real caffeine hit, which matters more than it should on the days the protocol feels hard. This has quickly become one of our community's most-requested recipes.
- 3 tbsp tigernut flour
- 1 tbsp arrowroot starch
- 1 cup full-fat coconut milk
- ½ cup water
- 1 tsp ceremonial-grade matcha powder
- 1 tsp pure maple syrup (adjust to taste)
- ¼ tsp vanilla powder
- Pinch of sea salt
- Sliced banana or baked fruit
- Toasted coconut flakes
- Drizzle of honey or extra maple syrup
- 1.Whisk tigernut flour, arrowroot, matcha, vanilla, salt and maple syrup together in a small saucepan. Add a splash of the coconut milk and whisk to a smooth paste (this prevents lumps).
- 2.Add remaining coconut milk and water. Cook over medium-low heat, whisking constantly, for 6–8 minutes until thickened to a porridge consistency.
- 3.Pour into a bowl and top with banana, coconut flakes and a drizzle of honey. Serve immediately.
Ceremonial-grade matcha tastes significantly better here than culinary-grade — worth the small extra cost. Check the ingredients list: pure matcha only, no added sugars or flavourings.
