AIP Mint Brownies

How does gut health play a role in rheumatoid arthritis symptoms?

With more research being conducted, there is a consensus in the scientific community that gut health plays a significant role in developing and managing rheumatoid arthritis.

Two of the studied areas include gut microbiome health and diversity and intestinal permeability. Studies conclude with synovial fluid samples extracted from the joints of patients with rheumatoid arthritis, there are intestinal and gut-specific bacteria present in the joints suggesting a leaky gut.

The intestines should have low permeability. If a leaky gut is present, large proteins and bacteria can bypass the gut lining and enter the bloodstream traveling to areas all over the body resulting in disease.

What diet is best for rheumatoid arthritis?

There is excellent scientific evidence to suggest that a healthy diet plays a role in reducing and potential elimination of rheumatoid arthritis symptoms by increasing the integrity of the gut lining.

The idea behind an elimination diet is to eliminate foods that contribute to the disease symptoms and increase the integrity of the gut lining. When we consume foods that cause uncomfortable digestive issues such as constipation, diarrhea, bloating, flatulence, etc.. these are signs that food could be wreaking havoc within. It is best to eliminate them to allow the body the best chance to heal.

An elimination diet is not meant to be adhered to for long periods. It is to be used to help each patient identify what foods do not agree with them. After removing them for some time, they can be reintroduced, and effects are observed.

Scientists still argue what type of diet is best for RA patients, but there is anecdotal evidence to suggest the AIP diet is an effective elimination diet to help identify food triggers contributing to RA symptoms.

What is the autoimmune protocol diet?

The autoimmune protocol diet or autoimmune paleo diet, also known as AIP, is an elimination diet consisting of the elimination of all grains, legumes, eggs, dairy, nightshades such as tomatoes, eggplant, peppers, and potatoes along with chocolate, coffee, and all nuts and seeds for an extended period. After the elimination phase, foods are slowly and strategically reintroduced. The reintroduction phase allows a patient to identify foods that could be contributing to their autoimmune disease symptoms.

The foods listed above contain phytic acid and lectins. Both of these are a plant's defense mechanisms. When consumed, it can cause unwanted digestive symptoms, so a person or animal does not consume them again, giving the plant the best chance to survive. Unfortunately, these foods have also been problematic for autoimmune patients. As noted above, eliminating these foods can allow the body to heal.

I adhere to a paleo diet that is not as strict as an AIP diet. I still consume some nuts and seeds, quinoa or rice on occasion, along with a morning cup of coffee. My RA symptoms improved drastically once I started a strict paleo diet and continued to improve by eliminating eggs, all nightshades, and chocolate.

One of my favorite websites for recipes, resources, discussion, and more on autoimmune diseases is Autoimmune Wellness. Mickey and Angi are both health coaches, nutrition therapists, and cookbook authors providing a wealth of knowledge on all issues of life with an autoimmune disease.

How to make this recipe

1. The first step to making AIP Mint Brownies is to make the brownie recipe. Please note the brownie recipe is not my original recipe but was rather adapted from Unbound Wellness. First, preheat the oven to 350 degrees and grease an 8x8 baking pan with coconut oil. Next, combine the coconut flour, tapioca starch, carob powder, and baking soda in a medium-sized bowl.
2. Mix in the applesauce, softened coconut oil, and maple syrup (or honey) until combined.
3. For the gelatin egg, sprinkle the powdered gelatin over the ¼ cup water and gently mix. Allow the 'egg' to thicken, for about two minutes. Gently heat the gelatin until melted then whisk vigorously until slightly frothy. Fold into the brownie mixture.
4. While the brownies are baking, the mint layer can be prepared. Gently heat the coconut butter. I like to do this by placing the glass jar of coconut butter in a very hot water bath and allowing it to heat for 10-15 minutes. Once that's melted, add the coconut butter to a small bowl along with the unsweetened coconut flakes, maple syrup, mint extract, and vanilla extract. Mix to combine.
5. Once the brownies have baked and are cooled, spread the mint layer over top into an even layer.
6. Next, make the topping by combining the melted coconut oil, maple syrup, and carob powder together. Pour over top and spread out into an even layer. Place the AIP mint brownies in the fridge and allow them to harden slightly before cutting and enjoying!

Equipment & ingredients you will need

• Carob powder
• Coconut flour
• Tapioca starch
• Powdered gelatin
• Mint extract
• Unsweetened coconut flakes
• Coconut butter
• Maple syrup or honey
• Coconut oil
• 8x8 baking dish

What is carob powder?

Carob powder is a cocoa powder alternative. The evergreen tree is native to the Mediterranean region and the Middle East. It has a similar taste to chocolate but is sweeter and less acidic or bitter. Carob powder is made by drying and grinding the carob tree pods.

Can I use collagen instead of gelatin?

No. Collagen is not a substitute for gelatin and will not work in this recipe.

How to store

Leftover AIP mint brownies can be stored in an airtight container in the refrigerator for up to three days.

Are you looking for more easy and delicious dessert recipes? Make sure to check out this Vegan Banana Cream Pie, Strawberry Rhubarb Chia Seed Pudding, and Dairy-free Vanilla Ice Cream.

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