Category Archives: AIP

Grain free, dairy free, legume free, egg free, nightshade free, nut and seed free recipes

Green Mango Smoothie

| 0 Comments | AIP, Apps, Snacks & Sides, Beatty Protocols, Beverages, Breakfasts, Recipes

Green Mango Smoothie | AmandaNaturally.comI’m going to be honest with you, I’ve never been a big smoothie fan. When I started down my health journey, I had a smoothie every morning for breakfast for about 2 years, then hit a wall and haven’t enjoyed them in years. However, so many people love them, and they are a great healthy option for fast and on-the-go meals, so I’ve always kept them in my arsenal when working with clients.

Recently, smoothies have totally been my jam. This is for a few reasons:

  1. It’s summer, crazy hot and I am 7 months pregnant
  2. My stomach is small so a liquid breakfast allows me to get in more nutrition right now
  3. I have a lot of appointments so I often come back from the gym, have a half hour turn around and am out the door to the chiro or midwives. Or I’m seeing clients of my own. So even though I’m not a big fan of eating on the go (it’s important to relax in order to digest friends!), taking a smoothie in the car has been a life saver some mornings.
  4. It’s hot. I’m hot. Smoothies are cold and therefore taste AMAZING. For breakfast, lunch or dinner. Did I mention I’m hot? (#pregancyproblems)

If you haven’t read my detailed post on How To Build a Healthy Smoothie – go read it now! It also has a recipe for a chocolate smoothie – which is great for moving kids (or adults) over to a real food breakfast when they’re used to sugar-filled ones. 

This recipe for my Green Mango Smoothie has been my go-to this summer. The tropical flavour combination is so delicious, and it’s a great opportunity to get some extra veggies in, as well as collagen protein (one of the amazing nutrients found in bone broth, that is critical for bone/connective tissue development – key for pregnancy, and healing in general)! Not to mention protein when my stomach is feeling small, haha.

 

Choosing a Protein Powder

This can be a bit of a learning process to find your favourite. Here are some of my suggestions:

  1. Collagen Peptides by Vital Proteins – hands down my favourite. No flavour, incredibly good for your entire body (gut, joints, bones, skin, hair, nails – pretty much everything.). It’s often available on Amazon.ca but as of pressing publish on this post (July 14/16), it’s out of stock right now. Alternatively, Great Lakes Gelatin Collagen Hydrolysate is a good option and can sometimes be found at health food stores like Healthy Planet. 
    1. safe on the autoimmune protocol
    2. great for kids
    3. not a complete protein, so not a good post-workout option (at least not on its own), but great as part of a balanced diet that includes whole protein sources like meat, fish and eggs.
  2. Organic, Grassfed or New Zealand Whey – the most bioavailable, easy to use protein, BUT made from dairy. So if you do not tolerate dairy, this is not an option for you. If you do tolerate whey protein, getting a plain, high quality protein is your best bet. My favourite brand is Prairie Naturals because it’s much more local than New Zealand whey, but nutritionally they are on par.
    1. SIDE NOTE: it took me 5 years of strict dairy-free and epic amounts of gut healing before I was able to reintroduce whey protein.
  3. Hemp Protein – I like the Manitoba Harvest brand because they use coconut sugar to sweeten, instead of stevia like most other natural brands (which can be a gut irritant for some). It’s a little grainy, so I often recommend using a half dose in combination with a scoop of collagen.
  4. Pumpkin Seed Protein – the only brand I have seen is Omega Alpha. It’s similar to hemp in that it’s grainy, but it has no other ingredients.
  5. Brown Rice Protein – this is my least favourite, personally, because it tastes like sand to me. But it’s my husband’s favourite. He thinks it’s less grainy than hemp or pumpkin, and doesn’t tolerate whey. His go-to is the Prairie Naturals brand (full-disclosure, he formulates products for them, so has a slight bias towards the company. But he also works for them because he loves their products and values as a company!)

Things to avoid in protein powders:Green Mango Smoothie | AmandaNaturally.com

  • aspartame, sucralose and acesulfame-potassium (all artificial sweeteners)
  • artificial flavours
  • colours
  • pea protein, a common component of most plant-based/vegan protein powders (very cheap, incredibly hard on the gut)
  • soy protein (unless it’s organic, it’s guaranteed to be GMO and covered in RoundUp, not to mention soy can be very estrogenic, which can be useful under the direction of a practitioner, just don’t go it alone)

Green Mango Smoothie

Green Mango Smoothie
Serves 1
Healthy, nutrient dense and tastes like the tropics!
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 1 cup frozen mango pieces
  2. 1 small banana (or ½ a ripe avocado)
  3. 1 handful of spinach
  4. ¼ cup full-fat canned coconut milk (preferred brand: Aroy D)
  5. ½ tsp vanilla extract (omit for strict AIP)
  6. pinch of sea salt
  7. ½ - ¾ cup water (depending on desired thickness)
  8. 1 serving of protein (approximately 15-25g)
Instructions
  1. Combine all ingredients in a blender.
  2. Blend until the spinach is thoroughly broken down.
  3. Enjoy!
Protein Powder Options
  1. MY FAV: 1 scoop Vital Proteins collagen + 1 scoop Prairie Natrurals whey or Manitoba Harvest hemp
  2. AIP: only use collagen (1-2 scoops)
  3. POST-WO: whey, hemp or brown rice
Amanda Naturally http://www.amandanaturally.com/

Orange Jello

| 4 Comments | AIP, Apps, Snacks & Sides, Beatty Protocols, Recipes, Treats

Orange Jello | DIY, dye-free, sugar-free | real food, paleo, AIP | AmandaNaturally.comIt was 35 degrees here on the weekend (for my friends south of the border, that’s 95F) and while that’s just gorgeous for most people, being 6 months pregnant made it a little tough to handle! So I spent the weekend enjoying lots of cold food like salads, hard boiled eggs, smoothies and JELLO!! 

Why jello? Two main reasons.

  1. I’m obsessed with cold fruit, and jello is a fun way to add variety. But more importantly…
  2. Gelatin. I’ve gone on and on about the health benefits of gelatin – you can find them in my blog posts on bone broth, healing leaky gut, watermelon jello and chocolate smoothies. Pretty much it’s amazing for gut and joint health, but also anywhere that there’s connective tissue – including skin, nails and hair (bonus!). I’m especially obsessed with it right now, cause I’m building brand new connective tissue for my kiddo, so making sure I get in lots of building blocks during my pregnancy. Extra awesome about this recipe is the vitamin C content from the oranges – connective tissue also requires vitamin C to be created, so this is a double whammy!

Orange Jello

Tips

  1. Use real fruit, not juice. If you don’t want to juice oranges like I did, choose a different fruit and throw in your blender. I have a recipe for watermelon jello that does exactly that! Juice is barely better than pop, even the organic stuff found at health food stores. Keep it real folks.
  2.  As always, I prefer grassfed animal products. My go-to brand of gelatin is Vital Proteins Beef Gelatin (we actually important it from the US), and it is often available on Amazon.ca, but right now it is on serious back order. Great Lakes Brand is a solid alternative. Your standard grocery store gelatin would work just fine as well.
  3. Don’t use grocery store jello. The food dyes and corn syrup (or worse, artificial sweeteners) are pure toxins. It takes a few seconds to blend/juice some fruit and then it’s actually good for you!
Orange Jello
A healthy alternative to the store-bought junk! Dye-free, sugar-free, gut-healing and filled with vitamin C!
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Prep Time
10 min
Cook Time
2 hr
Prep Time
10 min
Cook Time
2 hr
Ingredients
  1. 4 cups orange juice (I used 3lbs of oranges, which I juiced the old fashioned way. It resulted in 2.5 cups of juice, which I topped up with water to achieve 4 cups total liquid.)
  2. 4 tbsp gelatin (Vital Proteins is my favourite product, followed by Great Lakes Brand)
  3. maple syrup, to taste (optional, I didn't use any)
Instructions
  1. Juice your oranges and add water to achieve 4 cups. Taste and add maple syrup if necessary.
  2. Pour half (2 cups) into a small saucepan and heat over medium. Do not boil!
  3. Meanwhile, add 4 tbsp of gelatin to the remaining 2 cups of liquid in a bowl or measuring cup. Let bloom for about 5 minutes.
  4. Once the liquid in the saucepan is very warm (but not boiling), stir in the gelatin/liquid combo and remove from heat.
  5. Whisk to combine well. If necessary, use an immersion blender to blend completely.
  6. Pour into an 8x8 glass pan, silicon chocolate moulds or silicon ice cube trays.
  7. Refrigerate for 2+ hours.
Notes
  1. If you only end up with 3.5 cups of liquid, use 3.5 tbsp gelatin - just keep the ratio the same!
  2. Add other flavours like lemon, lime, or grapefruit
  3. If you like stuff in your jello, add some orange wedges or berries after pouring into moulds/pan
Amanda Naturally http://www.amandanaturally.com/

Salmon en Papillote

| 0 Comments | AIP, Beatty Protocols, Kitchen Tutorials, Meals, Recipes

Salmon en Papillote | 15 minute healthy meal | AmandaNaturally.comThis recipe sounds fancy. It looks fancy. It tastes fancy. But it’s so darn easy. Which is amazing, since over or under cooking fish is the worst!!

If you follow me on Instagram, you might be familiar with our #TacoTuesday tradition. Since we work late on Tuesdays, we need to make something quick for dinner. Lettuce Wrap Taco‘s have been our go-to for years, however with the recent changes in my life (a.k.a. pregnancy) I’ve been doing everything possible to get as much seafood in my diet as I can.

“Why fish?”, you might ask… well the omega-3 fat found in fish, especially cold-water fish like salmon, is one of the most important (and least consumed) nutrients in our diet. The particular omega-3’s found in fish are EPA and DHA and are absolutely essential for proper development, not to mention all around heath. Here’s why:

  1. EPA & DHA make our cell membranes function better. Since our cell membranes are the brain of the cell (yep, that’s a major dogma shift from what most of us were taught back in highschool/university. The nucleus is in fact, NOT the brain of the cell, it is simply the gonads) if our cell membranes work better, cells work better, which means the tissues that they are a part of work better. All of our organs and systems in our entire bodies work better when our individual cell membranes work better. (note: this is also why we want to avoid vegetable oils because they do the exact opposite)
  2. EPA & DHA have a critical role in the development of the nervous system (brain, spinal cord, nerves, eyes).
  3. EPA & DHA are powerfully anti-inflammatory. They provide the building blocks for our endogenous anti-inflammatory molecules known as cytokines. (note: vegetable oils do the opposite, they feed into our pro-inflammatory pathways)

There are 2 very important things to note about omega-3 oils:

  1. The omega-3’s found in plants (flax, walnuts, chia etc.) are not the same. They are a different kind of omega-3 known as ALA. And while we can convert some to the usable form, the amount we can convert is in the range of 1-3% – and that’s with an optimally functioning body, which most people do not have. Which means it would take a cup of flax oil to provide the same health benefits as a few bites of salmon. 
  2. Fish oil supplements only work in the short term. Once you pass 6 weeks, the benefits peter out. So a supplement will not suffice. 

So what does that mean? Well, it’s time to start eating fish my friends. Not a fan? At risk of sounding like a total jerk, that’s kind of not an option if you want to make sure you’re hitting your required nutrients. Now I appreciate that some people have fish/seafood allergies, so that definitely is a roadblock, but unless that’s your case, start learning and wanting to develop a taste for it (trust me – I get it. I did not like liver. But I knew how important it was, so I set my mind to it and learned to like it.) If you are in the transition of learning to like fish, or you are allergic, the only other places you can find usable omega-3 fats in are grassfed beef and pastured egg yolks.

As with all food, the better the quality, the better the nutrition. For fish you want to try and purchase wild, sustainably caught species whenever possible. That can be challenging to find (and crazy expensive) in the middle of the continent, but luckily demand is going up, so places like Costco (where I get my frozen, wild salmon) are carrying more of this type of product! Though it definitely comes at a price, so you want to make sure you cook it up nicely!

Enter: Salmon en Papillote

This meal can be pulled together in 15 minutes flat – as long as the fish is thawed. It pairs beautifully with rice (cooked in bone broth of course!), cauli-rice, steamed potatoes or a simple salad.

Aside from being incredibly heathy and the minimal prep/cook time, one of the best features of this meal is it is super scalable. Last night I made it for just me (not too shabby for a solo dinner eh?) and I’ve also made it for a large dinner party.

The ingredients are very flexible as well, although I am partial to the ones I use! However if you need to avoid nightshades, simply omit the red peppers and if desired, sub another vegetable like yellow squash or bok choy.

Finally, while I made this particular one in the oven, you have the option of using the BBQ as well. We often do that in the summer to keep the house cool!

Salmon en Papillote
Serves 1
Sounds, looks and tastes fancy - actually super simple! Not to mention delicious and nutritious!
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 1 piece salmon (or other fish)
  2. 4 slices of zucchini
  3. ¼ cup sliced red onion
  4. ¼ - ½ red pepper, sliced thin
  5. olive oil
  6. sea salt
  7. 2-3 lemon slices
  8. squeeze of lemon juice
Instructions
  1. Preheat oven to 400F.
  2. Cut a piece of parchment paper into a heart shape, folded in half.
  3. Drizzle a little olive oil under where the salmon will go. Top with zucchini, then onions & peppers.
  4. Place salmon on top of veggies.
  5. Drizzle with olive oil, squeeze a bit of lemon on top and season with sea salt.
  6. Starting at the furthest point away from the point/bottom of the heart, start rolling the edges together, moving all the way to the point.
  7. Bake for 10 minutes.
  8. Cut open parchment paper (don't get burned by the steam!) and serve!
Notes
  1. You can also do the same thing the BBQ. Simply use tin foil (don't worry about the heart/rolling method - just make sure to secure the tin foil tightly) and BBQ at medium high heat for 10 minutes.
  2. Scale up for the number of meals you need!
  3. For AIP friendly, omit the red peppers. Sub in yellow squash or bok choy.
Amanda Naturally http://www.amandanaturally.com/

  Directions in Pictures!

1. Preheat oven to 400F. Cut a piece of parchment paper into a heart shape, folded in half.     

2. Drizzle a little olive oil under where the salmon will go. Top with zucchini, then onions & peppers.

3. Place salmon on top of veggies. Drizzle with olive oil, squeeze a bit of lemon on top and season with sea salt.

4. Starting at the furthest point away from the point/bottom of the heart, start rolling the edges together, moving all the way to the point. Bake for 10 minutes.   

5. Cut open parchment paper (don’t get burned by the steam!) and serve!

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