Nutrition for an Anti-Inflammatory TMJ Diet

Oils, Fats and Dressings

• Olive oil
• Coconut oil
• Butter
• Brianna’s Salad Dressing French Vinaigrette
• Brianna’s Creamy Balsamic
• Coconut aminos

Sweets

• Pure maple syrup
• Honey
• Coconut sugar
• Cocoa powder
• Chocolate chips (Enjoy Life brand)
• Dried dates, cherries, or cranberries

Grain-Free Flours

• Almond flour
• Coconut flour
• Arrowroot powder
• Tapioca flour
• Flaxseed meal

Snacks

• Plantain chips
• Seaweed snacks
• Beef jerky (no sugar added)
• Nut butters (no sugar added)
• Fresh fruits

Date Cocoa Smoothie (Serves 2)

Blend all ingredients in a high-speed blender until smooth.

• 1 cup almond milk
• 1 frozen banana
• 2 pitted dates
• 1-2 tbsp cocoa powder
• 2 handfuls spinach

Hot Cocoa (Per Serving)

Combine ⅓ cup water with honey, cocoa, salt, and cinnamon and whisk until it boils for a minute. Stir in almond milk and whisk until heated through and smooth.

• ½ cup unsweetened vanilla almond milk
• ½ cup unsweetened coconut milk
• 1-2 tbsp honey
• 2 tbsp unsweetened cocoa powder
• Sprinkle each cinnamon and salt

Homemade Almond Milk

Blend in a high-speed blender and strain through a nut milk bag or very fine cheesecloth. Lasts 1 week.

• 2 cups raw almonds soaked in water overnight, then drained and rinsed
• 6 cups filtered water
• 3 pitted dates
• 2 tsp vanilla extract

Kale and Potato Baked Eggs (serves 2)

Preheat the oven to 450°F. Combine potatoes, onion, garlic, salt, pepper, and olive oil in an 8” square pan. Roast for 20 minutes. Remove from the oven and stir in kale until it starts to wilt. Make nests and crack eggs. Lower heat to 400°F. Bake about 10 more minutes until egg whites set but yolks still runny. Garnish with green onions and parsley.

• 4–5 small scrubbed Yukon gold potatoes
• Olive oil, salt and pepper to taste
• 2 cloves minced garlic
• ½ cup chopped onion
• 2–3 handfuls chopped kale leaves
• 4 eggs
• Diced green onion and parsley for garnish

Mexican Style Sweet Potato Hash with Eggs (serves 2)

Preheat the oven to 400°F. Combine sweet potatoes, onion, salt, pepper, and olive oil in an 8” square pan. Roast for 20 minutes. Remove, stir in kale, then top with fried eggs, sliced avocado, and salsa.

• 1 cup diced sweet potato
• Olive oil, salt and pepper to taste
• ¼ cup diced onion
• 2–3 handfuls chopped kale leaves
• Sliced avocado and salsa for serving

Sweet Potato Avocado Toast with Eggs

Bake or reheat sweet potato at 450°F until soft. Top with mashed avocado, a fried egg, and optional greens or herbs.

• Sweet potato, halved (baked or reheated)
• Olive oil, salt and pepper
• ½ avocado, mashed
• 1 fried egg

Sweet Potato Brussels Sprout Hash with Apple Sausage

Preheat the oven to 425°F. Toss sweet potato and Brussels sprouts in olive oil, salt, and pepper. Roast 10 minutes, then add apple and sausage and roast 5–7 more minutes.

• ½ diced sweet potato
• 6 Brussels sprouts, halved
• ¼ thinly sliced apple
• 1 Whole30 chicken & apple sausage, sliced
• Olive oil, salt and pepper to taste

Paleo Dutch Baby (Serves 2)

Preheat oven to 400°F and melt butter in your baking pan. Blend remaining ingredients until smooth, pour into pan, and bake ~15 minutes. Serve with berries and maple syrup.

• 2 tbsp butter
• ½ cup almond flour
• ¼ cup tapioca flour
• 2 tbsp coconut sugar
• Pinch sea salt
• 4 large eggs
• 5 oz almond milk

Zuppa Toscana (Serves 6)

Brown sausage and bacon, sauté garlic & onion in bacon fat, deglaze with stock, add potatoes, simmer, then stir in cashew cream and kale before adding meats.

• 4 slices Whole30 bacon
• 1 lb homemade Italian sausage
• ½ cup diced onion
• 2 tbsp minced garlic
• 4 cups chicken stock
• 4 Yukon gold potatoes
• ½ bunch kale
• Cashew cream (1 cup raw cashews + ¾ cup water)
• Salt & pepper to taste

Homemade Italian Sausage

Combine all spices and pork, refrigerate, then brown for use in soups or other dishes.

• 1 lb ground pork
• 1 tbsp red wine vinegar
• 1 tsp each: salt, pepper, garlic, onion powder, dried basil, red pepper flakes
• 1 tbsp fresh parsley (or 2 tsp dried)
• Pinch oregano & thyme

Chicken Pot Pie Soup (serves 6)

Sauté veggies, add broth & potatoes, simmer, thicken with cashew cream, then stir in green beans and chicken.

• ½ cup diced onion
• 1 cup diced carrots
• 1 cup diced celery
• 2 cloves minced garlic
• 6 cups chicken stock
• 4 Yukon gold potatoes
• 1 cup raw cashews + ¾ cup hot water
• 1 cup frozen green beans
• 2–3 cups diced cooked chicken

Bone Broth

Simmer chicken bones, veggies, garlic, peppercorns, salt, and bay leaves for hours. Strain and store.

• Chicken bones & scraps
• Onions, carrots, celery scraps
• 2–3 tbsp garlic
• 2–3 tsp peppercorns, salt each
• 2 bay leaves
• Water to cover

Salad Essentials

• Spinach
• Arugula
• Romaine
• Chopped roasted beets
• Avocados
• Green onions
• Red onions
• Cucumbers (peeled & seeded)
• Steamed/roasted asparagus
• Carrots
• Diced cooked sweet potatoes
• Dried fruit (cranberries/cherries)
• Pistachios
• Chickpeas (soaked & cooked)
• Paleo bacon
• Boiled eggs
• Leftover rotisserie chicken

Chicken Green Chile Burgers (Makes 5 Patties)

Mix and form patties, then cook in olive oil, finishing in a warm oven.

• 1 lb ground chicken
• 7 oz can diced green chilies
• 1 cup minced cilantro
• ½ tsp salt, pepper to taste
• Olive oil for cooking

Instant Pot Honey Garlic Chicken (Serves 6)

Pressure cook chicken with sauce (coconut aminos, honey optional, fish sauce, vinegar, sesame oil, ginger, garlic).

• 3 lbs boneless skinless chicken thighs
• ½ cup coconut aminos
• ¼ cup raw honey (optional)
• 2 tbsp Red Boat fish sauce
• 1 tbsp white vinegar
• 1 tsp sesame oil
• 1 tsp grated fresh ginger
• 4 cloves minced garlic
• 2 diced green onions

Lemon Chicken Skewers (Makes 4 Skewers)

• 2 chicken breasts, cubed
• Juice & zest of 1 lemon
• ½ cup olive oil
• 3 cloves minced garlic
• 1 tbsp oregano, salt & pepper

Paleo Panang Chicken Curry (Serves 4)

Sauté curry paste blend, add coconut milk & fish sauce, then chicken, peppers, and broccoli.

• 3 tbsp red curry paste
• 3 tbsp almond butter
• ½ tsp coriander, ¼ tsp cumin
• 2 tbsp olive oil
• 1 shallot, diced
• 1 red bell pepper, sliced
• 2 cups broccoli florets
• 1 can full-fat coconut milk
• 1.5 lbs chicken thighs, sliced
• 2 tsp Red Boat fish sauce

Sheet Pan Chicken Fajitas (Serves 4)

• 2 chicken breasts
• Juice of 2 limes
• ½ cup olive oil & cilantro
• 2 tsp garlic, 1 tbsp chili powder, 2 tsp cumin
• 1 each red & yellow bell pepper, sliced
• 1 red onion, sliced

Chicken Sausage & Zucchini Skillet (Serves 4)

• 4 cooked chicken apple sausages
• 2 tbsp olive oil
• ½ tsp each: pepper, salt, basil, garlic & onion powder, oregano
• 1 red bell pepper, chopped
• 1 onion, chopped
• 2 zucchini, chopped
• 1 tsp minced garlic

Sheet Pan Lemon Salmon & Asparagus (Serves 4)

• 1–1.25 lb salmon filet
• Juice & zest of 1 lemon
• 1 tsp dried dill, salt & pepper
• 1 bunch asparagus
• 1 tbsp butter, olive oil

Sweet & Sour Chicken (Serves 6)

Make sauce, coat chicken in arrowroot & egg, fry in coconut oil, then simmer chicken in sauce with veggies.

• Sauce: pineapple juice, ketchup, coconut aminos, vinegar, broth, starch, ginger, garlic
• Chicken: 1 egg, 1½ lb chicken, 1 cup arrowroot starch
• Peppers, onion, pineapple chunks, sesame seeds, green onions

Flatbread or Pizza Crust

• 2/3 cup almond flour
• 3/4 cup tapioca flour (plus extra for kneading)
• 6 tbsp coconut flour
• 1/2 tsp onion & garlic powder
• 1 tsp Italian seasoning, 3/4 tsp salt
• 1/3 cup water, 1/3 cup oil, 1 tbsp vinegar, 1 whisked egg

Sweet Potato Fries

• Sweet potatoes, cut into ½” strips
• Olive oil, salt and pepper

Bake at 450°F: 12 minutes, toss, then 10 more minutes.

Cauliflower Rice

Sauté frozen cauliflower rice in olive oil, garlic, salt and pepper for ~7 minutes; finish with butter.

Roasted Vegetables

• Broccoli, cauliflower, carrots, Brussels sprouts, asparagus, sweet potatoes
• Olive oil, salt and pepper

Roast at 400°F for 15–30 minutes, depending on the vegetable.

Whole 30 Mayo

• 1 egg
• 2 tsp spicy mustard
• 2 tsp lemon juice
• ¼ tsp salt
• ¾ cup olive oil

Blend with immersion blender until smooth.

Whole 30 Ranch Dip

• ½ cup Whole30 mayo
• ½ tsp salt, 1 tsp lemon juice, onion & garlic powder
• ½ tsp each: dill, parsley, chives
• ¼ tsp pepper

Instant Pot Salsa (Makes 1 Quart)

• 4 large tomatoes
• ½ bell pepper, 1–2 jalapenos, ½ each red & yellow onion
• 3 cloves minced garlic, 1 tsp cumin, salt & pepper
• ½ tsp baking soda, juice of 1 lime, ¼ cup tomato paste, cilantro

Cook on High Pressure 5 min, natural release, then stir in lime & cilantro.

Coconut Caramel (Makes 2 Cups)

• 1 can unsweetened coconut milk
• ⅔ cup coconut sugar

Simmer over medium heat for ~1 hour, stirring occasionally.

Cocoa-Nut Almond Butter

• 2 tbsp cocoa powder
• 3 tbsp sugar
• 1/8 tsp salt
• 1¼ cups roasted almonds
• 2 tbsp unsweetened coconut flakes

Blend until creamy.

Perfect Paleo Chocolate Chip Cookies

These are our favorite compliant cookies—kids included. Erin explains the recipe in detail on her site. We use Enjoy Life Dark chocolate chips for these. View recipe.

• (See external link for full ingredient list)

Paleo Samoa Cookie Bars

From paleorunningmama.com

For the crust: Stir together almond flour, sea salt, melted coconut oil, and maple syrup. Chill 30 min, press into an 8×8″ pan, and bake 10–12 min until light brown.

For the caramel: Simmer coconut milk and coconut sugar over medium heat until deep caramel (~15 min), whisking constantly; stir in vanilla and salt, then cool.

Assemble: (Optional—toast 1 cup coconut flakes.) Spread 1 cup coconut + caramel over crust, top with remaining flakes, chill 1 hr. Melt chocolate, drizzle, let harden, then cut into bars.

• 1½ cups blanched almond flour
• ¼ tsp fine grain sea salt
• ⅓ cup melted coconut oil
• ¼ cup pure maple syrup
• 1 can coconut milk
• ½ cup coconut sugar
• 1 tsp vanilla extract
• 1½ cups coconut flakes
• ⅓ cup dark chocolate chips

“Granola” or Fruit and Nut Bars

Pulse nuts in a food processor until crumbly. In a bowl, mix nuts, coconut flakes, cinnamon, salt, and raisins. Warm coconut oil, almond butter, and honey; whisk with vanilla, then combine with dry mix and chocolate chips. Press into a lined pan, freeze 1 hr, then cut into bars.

• 1 cup pecans or walnuts
• 1 cup almonds
• 1 cup cashews
• 1 cup coconut flakes
• 1 tsp cinnamon
• 1 cup raisins
• ¼ tsp salt
• ¼ cup coconut oil
• ¼ cup almond butter
• ⅓ cup honey
• 1 tsp vanilla extract
• ½ cup mini chocolate chips

Coconut Vanilla Ice Cream (Serves 6)

Combine coconut cream, maple syrup, vanilla, and salt in a blender. Pour into an ice cream maker and churn until soft-serve consistency. For firmer texture, add ice and rock salt to the machine and let sit a couple hours before serving.

• 2 cans coconut cream
• ⅔ cup pure maple syrup
• 2 Tbsp vanilla extract
• ¼ tsp salt

Salted Caramel Ice Cream (Serves 6)

Caramel: Reserve & warm ½ cup coconut cream. In a pan, melt coconut sugar until amber, remove from heat, stir in cream, salt, and vanilla. Cool.

Ice Cream: Blend caramel with remaining coconut milk, maple syrup, and arrowroot. Chill, then churn per your ice cream maker’s instructions. Serve immediately or freeze to desired firmness.

• 2 cans chilled coconut milk
• ½ cup coconut sugar
• ¼ tsp flaky sea salt
• 1 tsp vanilla
• 2 Tbsp maple syrup
• 1 Tbsp arrowroot flour

Almond Joy Cookies

Beat coconut oil, almond butter, and sugar until smooth. Add egg and vanilla. Stir in almond flour, salt, and baking soda. Fold in coconut, almonds, and chocolate. Chill 30 min–48 hr. Scoop onto a sheet, bake at 350 °F for 11 min until edges turn golden. Cool on the sheet 5 min, then on a rack.

• ¼ cup coconut oil
• ¼ cup almond butter
• ¾ cup coconut sugar
• 1 egg
• 1 tsp vanilla extract
• ½ tsp baking soda
• ½ tsp salt
• 2 cups almond flour
• ⅓ cup flaked coconut
• ⅓ cup chopped almonds
• ⅔ cup chopped dark chocolate

Strawberry Shortcake

Preheat to 350 °F. Whisk almond flour, baking soda, and salt. Add eggs, oil, syrup, and vanilla. Form 2″ rounds with ¼ cup dough on a lined sheet; bake 15–17 min until tops crack. Cool completely. Serve with fresh berries and coconut cream or whipped cream.

• 2¼ cups almond flour
• ½ tsp baking soda
• ½ tsp salt
• 2 eggs
• 3 Tbsp avocado oil
• 1 Tbsp maple syrup
• 1 tsp vanilla extract

Morning Glory Muffins (Makes 12–15)

Preheat to 350 °F and line muffin pans. Whisk dry ingredients (almond flour, flaxseed meal, baking soda, powder, cinnamon, salt). In another bowl, blend eggs, sugar, syrup, oil, applesauce, zest, juice, and vanilla. Fold in carrots, apples, then dry mix and nuts/raisins. Fill liners; bake 23–28 min until golden and set. Cool in pan 10 min, then out.

• 2½ cups almond flour
• ½ cup flaxseed meal
• 1 tsp baking soda
• 1 tsp baking powder
• 1 Tbsp cinnamon
• ½ tsp salt
• 3 eggs
• ½ cup coconut sugar
• ¼ cup maple syrup
• ¼ cup coconut oil
• ¼ cup applesauce
• 1 tsp orange zest
• 2 Tbsp orange juice
• 2 tsp vanilla extract
• 1 cup grated carrots
• 1 cup grated apple
• ½ cup raisins
• ½ cup chopped pecans