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Dairy-Free

Buy the Menu – Rooted Reboot Jan 2018

May 10, 2018 By //  by Whitney Young, ND

We’ve had such a success with our Reboots this year. Everyone is loving the menus and asking for more recipes! If you can’t wait until our next Reboot in September 2018 here’s your chance to get some great recipes ahead of time.

This is our menu from January 2018 which people raved about. Their favourite meals were the One Pan Mediterranean Fish & the Protein-Packed Avocado Toast. So good!!

Click here to buy it now for only $19

This Menu Includes:

  • 7 days
  • 3 meals and 2 snacks
  • great portions for leftovers
  • hypoallergenic
  • mediterranean-friendly
  • hormone-friendly
  • helpful tips and variations
  • beautiful pictures
  • easy instructions
  • naturopath-approved recipes

Let us know if you have any questions!

Drs. Whitney & Katie

Buy the Menu – Rooted Reboot Jan 2018Read More

Filed Under: Dairy-Free, Egg-Free, Food and Recipes, Gluten-Free, Wheat-Free

Veggie Soup with Chicken Broth

May 4, 2015 By //  by Whitney Young, ND

I’m pretty proud of this soup! It really is a homemade soup. The veggies came from my neighbours freezer but really came from his abundant garden last summer. I used some chicken bone broth I made in a slow cooker overnight after a delicious roast chicken dinner one Sunday night awhile ago.

IMG_4327

 

 

 

 

 

 

 

 

 

 

 

Ingredients:

4-6 cups of chicken bone broth

4 cups of frozen veggies – I had grape tomatoes, zucchini and green beans.

Sprinkle of thyme and oregano

Add salt and pepper to taste.

Bring to a boil then simmer 20 minutes.

Enjoy!

Dr. Whitney Young, ND & Dr. Kerri Fullerton, ND

Veggie Soup with Chicken BrothRead More

Filed Under: Dairy-Free, Egg-Free, Food and Recipes, Gluten-Free, Nut-Free, Uncategorized, Wheat-Free

Mini Pumpkin Muffins

April 15, 2015 By //  by Whitney Young, ND

IMG_4211

With little ones around, mini-muffin tins are a kitchen must-have.

Here is a recipe for pumpkin donut holes. Thank-you to the ‘baking Beauties’ for coming up with such a yummy way to enjoy pumpkin 🙂

The modifications made for an egg-free and dairy-free version include:

  • using applesauce instead of oilIMG_4204
  • substituting melted coconut oil for melted butter
  • egg replacer in lieu of egg

Happy Baking!

Dr. Whitney Young ND & Dr. Kerri Fullerton ND

Mini Pumpkin MuffinsRead More

Filed Under: Dairy-Free, Egg-Free, Food and Recipes, Gluten-Free, Nut-Free

Gluten free breaded chicken

April 8, 2015 By //  by Whitney Young, ND

Our patients so often wonder what they can make for their family on a busy weekday. Here is a quick and easy way to get chicken in the oven and have it all gobbled up at the table!

You will need:

  • 3 Tbsp gluten free flour (sorghum, millet, oat, starch, whatever you have)
  • 3/4 cup gluten free bread crumbs
  • 1 cup milk of your choice, dairy or non dairy (water works just fine as well and won’t add any flavour)
  • package of chicken drumsticks, about 12 (this works well with pieces of chicken breast as well)
  • 1/2 tsp salt
  • 1/4 tsp pepper

What to do:

  1. Pre-heat the oven to 450
  2. Line a baking sheet with parchment paper
  3. In two medium sized bowls, add the milk to one, add the breadcrumbs, flour, salt and pepper to the other.
  4. Dredge the chicken, piece by piece, first through the milk, then through the bread crumbs and place on the baking sheet.
  5. Place on the centre rack in the oven for 20 minutes. Turn each piece. Cook for another 20 minutes or until no pink remains.
  6. When I do chunks of chicken breast chunks I lower the temp to 375 and check on them after 20 minutes total.

While the chicken is in the oven, make your sides – we tend to steam up broccoli and have rice or barley going in the rice cooker. If you choose rice cooker, start the rice/barley before the chicken or have it set on a timer to be ready when you get home.

Bon apetit!

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

 

Gluten free breaded chickenRead More

Filed Under: Dairy-Free, Egg-Free, Food and Recipes, Gluten-Free

Butternut squash stew

March 25, 2015 By //  by Whitney Young, ND

squash stew

Since Jack Frost isn’t quite ready to go yet we figured that you are needing some more healthy comfort food recipes.

This is an easy stew that is wonderful on a cool day.  It makes 4 servings. With prep you will need about 40 minutes to get this on the table (about 10-15 of that being active on your part).

You will need:

  • 1 Tbsp vegetable oil
  • 2 chicken breasts, cut into 1 inch chunks
  • 3 Tbsp four (I used arrowroot and sorghum to keep it gluten free)
  • 1 large onion, cut into 1/2 inch chunks
  • 4 cloves of garlic, slivered
  • 1 large butternut squash, peeled and cut into 1 inch chunks squash stew 2
  • 2 cups canned tomatoes
  • 1 cup chicken broth
  • 1/2 cup apple juice
  • 2 Tbsp tomato paste
  • 1/2 tsp each dried sage and salt
  • 1/4 tsp pepper
  • 2-4 cups of baby spinach (or other green leafy veggie of choice)
  1. In a large deep fry pan, heat 1.5 tsp of the oil over moderate heat.  Dredge the chicken in the flour (tossing it in a baggie works).  Brown the chicken in batches until both sides are golden.  Set chicken aside.
  2. Add the onion and garlic to the pan and saute for 7 minutes or until the onion is soft.  Add the squash, stirring to coat.  Add the tomatoes, broth, apple juice, tomato paste, sage, salt, and pepper, and bring to a boil.  Reduce to a simmer, cover and cook for seven minutes.
  3. Return the chicken to the pan, bring to a simmer, cover, and cook for 10 minutes or until the squash is tender.
  4. Toss in the spinach at the end so that it can wilt or you can put the spinach in the bottom of the bowl to wilt when you serve.

 

 

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Filed Under: Dairy-Free, Egg-Free, Food and Recipes, Gluten-Free

Oatmeal Pancakes

February 25, 2015 By //  by Whitney Young, ND

We love oatmeal but sometimes a new variation is nice. These oatmeal pancakes were something that I saw on Pintrest and decided to try. We just loved them. A nice quick breakfast for the middle of the week.

2015-01-13 07.43.41_resized

The night before, cook up a pot of oatmeal (just use the directions on the package). We used coconut milk in place of water, added a tablespoon of brown sugar and a cup of frozen blueberries. Next time I will add hemp hearts or chia as well.

Once the oats are cooked, pour the mixture into a prepared dish lined with parchment paper.

2015-01-12 20.27.58_resizedCover this with a plastic bag and place in the fridge overnight.

In the morning, cut the oatmeal ‘cake’ into squares.

2015-01-13 07.39.55_resizedHeat a skillet or pan over medium heat and brown the ‘pancakes’ in oil or butter on both sides.

Delicious and hearty.

Enjoy

Yours in Health,

Whitney and Kerri

 

 

Oatmeal PancakesRead More

Filed Under: Dairy-Free, Egg-Free, Food and Recipes, Gluten-Free

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It's time to eat fresh food! If you're stuck and don't know what to eat, grab our favourite meal plans from past Rooted Reboots. Link in Bio.
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