Beatty Protocols

These recipes are compliant with the majority of the dietary protocols recommended at Beatty Naturopathic. If you have been prescribed an Autoimmune Protocol, please visit the AIP Compliant Recipes.


  • 75 Healthy Holiday Recipes December 15, 2015 The holiday season can be challenging when you avoid certain foods. If you’re lucky, you can indulge in a few treats that you wouldn’t normally indulge in – if that’s the case go ahead! Just make them count! However if you’re like me, there’s a line you can’t cross. I don’t care how delicious that apple pie ...
  • Apple Cinnamon Granola December 18, 2014 One of the most frequent questions I get from clients is for more breakfast options. To be honest, I find it fascinating that people can have a bagel and cream cheese every single day for breakfast and not get bored, but bacon and eggs? Nope, bored. Everyone wants cereal!  I’m not going to beat around the ...
  • Baba Ghanoush & Cucumber Sliders September 3, 2015 This recipe came out of troubleshooting the following food-related challenges  opportunities I was posed with last week: We have cucumbers growing like crazy in our garden right now, and I needed to use them up in any way possible. They were large field cucumbers, which worked just fine, but I think smaller english cucumbers (with no seeds!) might ...
  • Bacon and Apple Braised Cabbage January 13, 2016 Cabbage isn’t many people’s first choice of veggie. It has a bad reputation that it simply doesn’t deserve! Cause you know what? It’s one of my favourites and I’m not a notorious eat what most normal people don’t like person. I have learned that if you cook food properly, it can taste amazing. Case in point – cabbage ...
  • Bacon, Guac & Tomato Bites (and why you don’t need to be afraid of bacon!) October 28, 2015 In honour of the ridiculous report released by the WHO earlier this week (saying that bacon and red meat are akin to cigarettes regarding cancer risk), I’ve decided to share a go-to appetizer in my house – Bacon, Guac & Tomato Bites! This doesn’t even really require a recipe per se, it’s more basic directions ...
  • Baked Chicken Thighs with Herb & Kale Pesto August 21, 2014 Growing up in the 90’s, when everyone was sure that fat was the cause of heart disease (whoops, major fail), the breast was the only part of the chicken we ate. I remember my mom coming home from the grocery store with packs of chicken breasts and wrapping them in saran wrap to be frozen ...
  • Banana Coconut Pudding April 23, 2017 I love food and I love to eat. So you would think the whole breastfeeding-eat-all-the-food situation I’m in right now would be heaven. But let me tell you this, getting in enough calories every single day, to maintain my milk supply is really tough! Eating has become a full-time job! Full-fat coconut milk has been a ...
  • Banana Muffins November 14, 2014 Banana muffins are my favourite. When I was little I used to always ask my mom to make “na-na muff-uffs”, which unfortunately (or fortunately, depending on how you look at it) means that’s still what we call banana muffins in my parents house! They may or may not have a home movie of 2.5 year ...
  • Beef Jerky October 24, 2014 Anyone who makes an effort to eat whole, real foods most (if not all) of the time, can totally sympathize with me when it comes to finding quick grab-and-go snacks. Sometimes I wish I was still in the dark about nutrition so I could grab a protein bar to throw in my purse for those just-in-case moments. ...
  • Bone Broth January 8, 2015 Let’s try and think about the perfect food for supporting your joints. It would have to contain the exact nutrients that your body needs to build your joint tissue, right? So it would need to contain protein, but not just any protein. The exact ratio of amino acids (protein building blocks) for joint tissue synthesis. Your ...
  • Braised Beef Shanks April 30, 2015 Buying real meat, from happy healthy animals, is really important to me and it is something that we encourage clients to move towards. “Happy healthy animals” have been allowed to graze on pasture, eat the food they’re meat to eat (cattle = grass, poultry and pork = grass, bugs, weeds, scraps etc), are free of ...
  • Chicken “Noodle” Soup March 17, 2016 Anyone else love chicken noodle soup? I certainly do. It reminds me of when I was a kid and my mom would make it to make me feel better! Unfortunately, most chicken noodle soups out of a box or can are full of junk. And for those of us who don’t tolerate gluten or grains, even ...
  • Chocolate Smoothie (with hidden spinach!) March 3, 2016 Ah the smoothie. The breakfast that always sits on a pedestal. Even if it’s full of crappy ingredients, the word “smoothie” always brings to mind healthy, fit individuals. Is that legit? Well, in some cases maybe – so let’s sort out all the info. Benefits of Smoothies Fast. Can be made ahead. Easy way to get additional fruit and veggies ...
  • Coconut Milk Parfait August 28, 2014 Removing dairy from my diet was absolutely crucial in gaining my health back. As a child I always had stomach issues and in hindsight, dairy was likely the culprit. Not only was constant consumption (seriously, I was obsessed!) causing chronic low-grade inflammation in my body and setting the stage for recurrent ear infections and strep throat, it ...
  • Coconut Milk Yogurt August 4, 2016 Yogurt is one of the foods I miss the most, since having to avoid dairy. Unfortunately there are no good alternatives out there. And while there are some expensive cultured almond or coconut snacks available, they are filled with stabilizers, gums and other weird ingredients – so I don’t touch them. Not to mention they’re ...
  • Crockpot Chicken Stew February 26, 2015 When people ask what my favourite kitchen tool is, most expect me to say my Blendtec. And while I LOVE this luxurious item, it’s #3 on my list. First and foremost is my food processor. If I had to choose just 1 kitchen gadget, it would be that, without a doubt! But in a very ...
  • Curry Burgers with Cilantro Lime Mayo July 30, 2015 Burgers are a staple in our house! Why? Because they’re quick to make, delicious and inexpensive. The last part is key, because when buying properly raised meat, cost does become a factor. And after beef shanks and organ meats, ground beef is the cheapest cut you can get! So between tacos, burgers, pasta sauce and ...
  • Egg Muffins September 4, 2014 When I sat down to write this post I promised myself I wouldn’t get up on a soapbox. But then I remembered my recipe was based on eggs. Whole eggs. Including the delicious and nutritious yolk. And out my soapbox came! My apologies in advance if you are already on the egg yolk train – ...
  • Fermented Carrots March 24, 2017 Fermented foods are a staple in every single traditional culture, and their absence in the typical North American Diet, is likely a major contributor to poor health. I’ve written about gut heath and fermented foods many times on this blog already, so feel free to check out those posts: Sauerkraut Kombucha Coconut Yogurt Leaky Gut What Causes Leaky Gut Healing Leaky Gut  Sauerkraut ...
  • Fried Plantains June 4, 2015 Oh plantains – how I love thee! Seriously guys, plantains are the best! Here’s why: They are incredibly versatile and can be used to make everything from biscuits and pancakes, to tortillas and nachos. Green plantains are savoury and a great alternative to potatoes. Ripe plantains (yellow, or yellow with brown spots) are super sweet and great for ...
  • Ginger Carrot Soup November 19, 2015 This past weekend we harvested all of the carrots from our garden. We were shocked to see how many there were! We only planted 1 row, but ended up with bowls and bowls of carrots. So in order to use them all while they’re fresh and most tasty, I quickly turned them into my favourite ...
  • Green Mango Smoothie July 14, 2016 I’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 ...
  • Guacamole Recipe + Avocado Tutorial August 13, 2015 Avocado’s are the best. They are jam-packed with nutrients, fibre and healthy fat. And they’re freakin delicious too!!! Adding half an avocado to your eggs, salad, or burgers, is the perfect way to not only get in some additional nutrition, but to make sure your meal will be filling for hours. Also, please note that the ...
  • Harvest Breakfast Hash February 19, 2015 Have you ever thought about how many different variations of flour + dairy + sugar make up our breakfasts in North America? It’s pretty astounding! Whether it’s a bagel & cream cheese, a bowl of cereal, toast with jam, eggo waffles and “maple syrup” (i.e. corn syrup + maple flavour), a muffin and a double double ...
  • Homemade BBQ Sauce July 16, 2015 BBQ sauces are loaded with junky ingredients – sugar, vegetable oils, weird texturizers/emulsifiers etc. – which is why I like to make my own. To be fair, homemade BBQ sauces are definitely more work than buying one at the health food store (which are often cleaner than the regular grocery store, but still contain all ...
  • Homemade Salad Dressings – a DIY Tutorial and a Recipe Round Up! July 9, 2015 One of the processed foods I really caution my clients against is pre-made salad dressings. The reason for this is multi-factorial: The oil is always a vegetable oil. Even if it says “made with olive oil”. Check the ingredients list, olive oil will be listed after an industrial seed oil such as canola or soybean. This ...
  • Homemade Sunflower Seed Butter September 8, 2014 Nut and seed butters are a key pantry staple for quick grab and go snacks. While I absolutely love peanut butter, I’m careful with how much I eat because I have a sensitivity to legumes and recently I’ve noticed that it kind of makes my mouth tingle. That’s clearly not ideal! When I first started eating a ...
  • Instant Pot February 11, 2016 I’ve had a lot of people recently ask me how I keep bone broth on hand all of the time. This is a totally fair question because in order to get a really nutrient-rich, gelatinous bone broth it needs to cook for a long time. We’re talking 24 hours on the stove top, or 2-4 ...
  • Kombucha April 21, 2016 It’s pretty hard to look at any health-related article these days, without seeing the microbiome mentioned at least once! And for good reason. The microbiome (or flora) is the sum total of all the critters that live in your gut (and skin, vaginal tract etc.). By critters I mean bacteria, viruses, yeast, fungi, parasites. There ...
  • Lemon Parsley Couscous January 12, 2015 Couscous is a funny food. Somehow it is thought of as healthy, kind of like quinoa (not saying quinoa is a superfood, but it’s certainly better than wonder bread…for some people). I can’t even count the number of times someone has said this exact phrase: “We eat really healthy – lots of vegetables, salads, couscous etc.” It ...
  • Lettuce Wrap Tacos September 29, 2014 Hands down my favourite days to cook are Sundays. I am often at home for a good chunk of the afternoon, so I have the ability to get fancy and creative in the kitchen! I’m talking slow-roasted ribs, braised chops, roast duck (new accomplishment as of yesterday)…oh how I wish every day was like Sunday!     http://instagram.com/p/tgnok4C9id/?modal=true   But alas ...
  • Liver – A True Superfood! February 3, 2016 When we think of superfoods, things like kale, acai, chia and other plants come to mind. However if we actually put a definition to the word superfood, it becomes quite obvious that these are not true superfoods. Here are my requirements for a superfood: It needs to be jam-packed with nutrients (i.e. incredibly nutrient dense). So ...
  • Mango Creamsicles [vegan, paleo] August 8, 2014 When the dog days of summer roll in, I really start craving ice cream.  Who am I kidding…I always crave ice cream!!  That’s all fine and dandy, except for the small issue of a severe dairy allergy, which makes enjoying ice cream a little more challenging for me than for most people. Added to that allergy is a fierce aversion ...
  • Maple Bacon Brussels Sprouts and Carrots November 20, 2014 Brussels Sprouts. The poor vegetable that has been demonized by our society! I hadn’t even tried Brussels sprouts, but I knew I didn’t like them because….wait, I didn’t actually know why. So when a few years ago I received them in my vegetable CSA I was actually pretty stoked to give them a try. There were ...
  • Maple Balsamic Kale December 10, 2015 I love kale. But I am also very aware that kale is an acquired taste. I didn’t love it right off the bat, and in fact I was kind of intimidated to cook it!  I hate soggy cooked greens, and raw kale salad can be kind of overwhelming (both from a chewing and taste perspective). After multiple ...
  • Mayo March 5, 2015 Mayonnaise has a very bad reputation, and honestly, that’s probably for good reason. At least that’s the case for the junk sold at the grocery store! Do you know what actually goes into real mayo? It’s simple: raw egg, oil and lemon or vinegar. Simple, straight forward and depending on the oil that you use, ...
  • Mom’s Spaghetti Sauce! November 27, 2014 Ahhh spaghetti. The epitome of comfort food. Slurping up those noodles, dripping in tomato sauce and covered in parm! Actually as a kid I was slurping up noodles covered in Becel margarine covered in parm…and I wonder why my belly was always sore! However, once I made it over to the spaghetti and meat sauce ...
  • No Bake Pumpkin Pie October 10, 2014 I love pumpkin pie. Like love love love it. It’s one of my favourite parts of Thanksgiving – that and the amazing quality time with family of course! Unfortunately inherent to a traditional pumpkin pie recipe is wheat and dairy, so it’s non-negotiable for me. It’s been years since I’ve had a bite of that ...
  • Orange Jello June 21, 2016 It 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? ...
  • Plantain Biscuits September 11, 2014 I chose to stop eating bread long before I chose to go gluten-free. Why? Not because I was trying to lose weight (although that happened), or go low-carb, it was because of one simple thing: Bread is a processed food. Yes you read that right! Even your beloved whole-grain, ancient-grain, flax-and-what-have-you bread is a processed food. I don’t ...
  • Plantain Chip Nachos October 31, 2014 Anyone else absolutely love nachos? I was a weird kid and actually kind of hated chips. There was one exception though – tortilla chips. Maybe it’s because I have such fond memories of ski vacations with my family…the 4 of us curling up together after a long day of skiing, watching NCAA basketball and sharing a bag ...
  • Plantain Pancakes January 6, 2016 I used to LOVE pancakes. Seriously love them. I mean come on, refined carbs + sugar + maple syrup – what’s not to love? Interestingly, as I’ve changed how I nourish my body, my palate has also changed pretty dramatically (I say this as I type away while snacking on liver pate…geez, who am ...
  • Pulled Pork January 15, 2015 Pulled pork is something I discovered late in life. Due to a totally destroyed digestive tract for most of my life, I couldn’t tolerate anything with fat. So when I discovered pulled pork, after healing my gut, oh man was I in heaven! Not only does it taste incredible, but it’s full of connective tissue ...
  • Pumpkin Spice Creamer September 26, 2014 Now that it is officially fall, I can finally post a pumpkin recipe! It’s been a busy week in my household, so I’m going to keep this post short. It’s also been an exciting week, because I was quoted in an article for in the Toronto Sun, as well as local Sun Media papers in a dozen ...
  • Pumpkin Spice Muffins October 15, 2015 Well it’s about time I posted a pumpkin recipe this fall! I’m a huge fan of the pumpkin-spice obsession that occurs as of October 1. Normally I stick with homemade pumpkin spice lattes using my pumpkin spice creamer, but sometimes I get a little more creative. Case in point, this recipe for pumpkin spice muffins! I opened ...
  • Red Curry Mussels November 11, 2015 Mussels have been a restaurant go-to of mine for a long time now! Living with food allergies can be challenging when it comes to eating out – especially since so many people love Italian (read: wheat and cheese). However most of the time there’s a mussel dish on the menu, and usually it’s in a ...
  • Salmon en Papillote May 11, 2016 This 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 ...
  • Sauerkraut September 18, 2014 Recently I have had a lot of questions on my Instagram account about sauerkraut. What it is, how I use it, where I find it and why I’m so obsessed with it. So let’s chat about it! Sauerkraut is fermented cabbage. I know, that doesn’t sound so awesome, but trust me, it’s delicious! To be honest, ...
  • Sausage & Mushroom Spaghetti (Squash) November 7, 2014 When I first started cooking, I would follow a recipe exactly as it was written. As I got more comfortable in the kitchen, I started loosening up a bit. One tablespoon of oil? Approximately a quick circle around the pan. One tsp of cumin? I’d eyeball it in the palm of my hand. The more I ...
  • Sausage Stuffed Delicata Squash October 6, 2014 Squash is by far my favourite of the fall foods! As soon as the weather cools down a bit in September I throw the first squash I can get my hands on into the oven and roast it until it starts to caramelize. It is so sweet and delicious, while being a fairly low concentration of carbs, ...
  • Simple Coleslaw with a Lime Vinaigrette July 2, 2015 As someone who never liked mayonnaise growing up, coleslaw was something that I avoided pretty passionately. I was even that weird kid who loved salads and veggies – but the mayo killed coleslaw for me. Then one day, a few years ago, I received a cabbage in our weekly veggie bin. So I hopped on ...
  • Smoky Bacon Butternut Chili January 29, 2015 I absolutely love large pots of meat and veggies – stew, soup, chili – whatever you want to call it, I’m down. Especially on these crazy cold days we’ve been having lately! I find if I make a big pot o’deliciousness on Sunday for dinner, it’s so easy to choose nutrient-dense, healing foods during the ...
  • Summer Berry Ice Cream July 23, 2015 Have you had coconut milk ice cream yet? If your answer is anything other than “hell ya”, go out and get some right now! Specifically the brand Luna and Larry’s Coconut Bliss because it has the cleanest ingredients. It’s like the Hagen Daaz of dairy-free ice cream. Rich, creamy, and lots of great flavours (can you ...
  • Sweet Potato Fries March 19, 2015 One of my goals with this blog is to present simple, nourishing food. To show anyone who may stumble across this little piece of the blogosphere that it is easy to make food that tastes amazing, is budget-friendly, and is healing to your body, whether you are the picture of health, or dealing with a ...
  • Sweet Potato Sliders April 2, 2015 Parties and social gatherings are more difficult for those of us who avoid specific foods for health reasons. It becomes significantly easier when you host, or if you are attending a pot luck, because you know that you will at least be able to eat what you make! The key is bringing something that not ...
  • Thai Butternut Squash Soup December 11, 2014 Soup is probably my husband’s favourite thing to eat, ever. If I made soup (or stew for that matter) every day for the rest of our lives, he would be thrilled. Talk about simple pleasures eh? Luckily I love soup too – for many reasons! I get chilled easily, and when I get chilled, there’s no ...
  • Thai Curry Meatballs [gluten free, paleo] July 21, 2014 I can’t remember exactly when I discovered Thai food, but all I know is it was WAY too late in my life! I can’t believe how many years went by without understanding the deliciousness that is Thai Curry. So, to make up for the time lost, I include curry-based meals on a regular basis in my ...
  • Watermelon Jello August 6, 2015 When I was in grade school, we were always allowed to bring in a treat for the whole class on our birthdays. Since my birthday was in June, and it was usually hot out, my mom would always make jello jigglers for me to take! They were always a huge hit because they were delicious, ...

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