ALPIMS-Friendly Roast Chicken Prep
Basic Recipe:
- Use free-range, unstuffed whole chicken
- Coat with olive oil and sea salt
- Roast at 180°C until internal temp reaches 75°C (about 1.5 hrs)
- Optionally: add peeled zucchini or swede chunks around the tray for a one-pan meal
- Rest, slice, and eat immediately or portion and freeze
✅ Suitability Summary
| Suitability Category | ✅ / ⚠️ | Notes |
|---|---|---|
| Low-histamine | ✅⚠️ | Fresh only; freeze immediately if not used within 24 hrs |
| Low- or moderate-salicylate | ✅ | No spice rubs or lemon; light olive oil is moderate, low oils include rice bran and canola |
| Gluten- and dairy-free | ✅ | Naturally safe if not seasoned with premade mixes |
| Low-FODMAP | ✅ | Only if not stuffed or seasoned with garlic/onion |
| GERD-safe | ✅ | Plain only—no citrus, pepper, or tomato |
| IC/PBS-safe | ✅ | Use salt and olive oil only |
| Neurodivergent-aware | ✅ | Mild flavor, familiar texture; can serve in strips, cubes, or shredded |
| Low-GI / Anti-inflammatory | ✅ | Clean protein source; balance with low-GI veggies |
🧠 ALPIMS Zone-Based Serving Suggestions
| Zone | Serving Style | Why It Helps |
|---|---|---|
| 🟥 Red (Flare) | Shredded plain chicken + soft swede mash or white rice | Low texture demand, easy digestion, no strong smells |
| 🟡 Yellow (Overstimulated) | Thin chicken slices + peeled cucumber or steamed zucchini | Cooling, low-stimulation, low-prep foods to regulate |
| 🟢 Green (Stable) | Roast chicken slices + quinoa salad with pear or pumpkin | Higher variety, texture, and flavor with balanced carbs |
| ⚫ Black (Shutdown) | Pre-sliced and frozen chicken served cold or in broth | No prep needed; supports survival-style nutrition |
| 🔵 Blue (Depressed / Low Mood) | Chicken + warm millet porridge or nourishing soup | Warm, soft, grounding meal with protein and comfort factor |
🍽️ Meal Pairing Ideas
| Meal Combo | Dietary Notes |
|---|---|
| Roast chicken + swede & millet mash | 🧂 🌀 🌿 🌾 Low-histamine, anti-inflammatory, low-GI |
| Roast chicken + baked zucchini + rice | GERD and IC/PBS-safe, texture-flexible |
| Shredded chicken + quinoa & pear salad | Green zone-ready; neurodivergent-friendly if served separate |
| Chicken wrap in gluten-free flatbread with sunflower mayo | Green/yellow zone meal; adjust based on salicylate tolerance |
| Chicken added to root vegetable soup | Red/yellow zone option for spoonable comfort |
❄️ Storage & Prep Notes
| Prep Step | Recommendation |
|---|---|
| Leftovers | Store in glass or BPA-free container; use within 24 hrs |
| Freezing | Slice/shred and freeze flat in single-serve packs |
| Reheating | Only reheat once; avoid microwave for MCAS-prone users if sensitive |
| Batch prep tip | Cook whole chicken + roast zucchini + mash swede on same tray |
