The Autoimmune Protocol (AIP) diet is a fairly new, food-based approach aimed at reducing inflammation and healing the gut. Although the diet is very restrictive (mainly meats and vegetables), it offers relief and even healing for those who suffer from autoimmune conditions and disorders. These are some go-to recipes we highly recommend: Roast Chicken, Salmon, Ginger/Chicken Soup, Lamb Meatballs, Beef Tacos, Ginger Snaps, and Carob Banana Ice Cream.

 

 

Lemon Herb AIP Roast Chicken

 

This flavourful rendition of roast chicken will give your taste buds a tease! The savoury flavours used in this Lemon Herb Roast Chicken will make you forget you are eating for AIP.

 

Ingredients:

  • 3 tbsp kosher salt
  • 1 pastured chicken 3-4 lbs
  • Zest of 1 lemon
  • 2 tbsp ghee/duck fat/olive oil
  • 6 cloves garlic, minced
  • 2 tbsp minced fresh flat-leaf parsley
  • 1 carrot, diced
  • 1 parsnip, diced
  • 1 yellow onion, diced

 

Instructions:

  1. One night before: thaw chicken and salt liberally with kosher salt then set in the fridge overnight to dry out. This will make the skin nice and crispy while the meat is juicy when you cook it the next day.
  2. Preheat the oven at 450 degrees Fahrenheit.
  3. Take out of the fridge 30 minutes before cooking. Lay it flat on a cutting board breast side down. Using kitchen shears, cut along both sides of the backbone to remove it. (You can save the backbone to use for bone broth later). Once the backbone has been removed, flip your chicken over and press down to flatten it. 
  4. In a small bowl combine the ghee, lemon zest, garlic, and parsley. Carefully reach under the skin on the chicken breasts and thighs and massage in some of the ghee mixture throughout. Rub any remaining ghee mixture on the outside of the skin.
  5. Place the chicken in a large cast-iron pan and surround it with diced carrot, parsnip, and onion.

Roast the chicken for approximately 45 minutes (basting every 10 minutes) or until thigh meat reaches 165 degrees F.  Serve with lemon and roasted veggies and enjoy this wonderful feast of flavours.

 

 

Lemon Garlic Salmon AIP Style

 

A delicate salmon filet is the quickest, most nourishing meals you can make. It is much less fishy than other types of fish and is a wonderful complement to your AIP protocol. Simple ingredients like lemon and garlic enhance this already flavourful and perfectly textured fish. This will soon become one of your favourite AIP recipes.

 

Ingredients

  • 1 Salmon Fillet
  • Zest of one lemon
  • 1 tsp garlic powder
  • 1-2 tbsp Braggs Coconut Nectar (soy sauce substitute)
  • 1 tsp Alderwood smoked sea salt from Silk Road Spice Merchant (can use regular salt)

 

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Set the salmon fillet on a parchment-lined baking sheet, let sit for 30 mins (longer if it was frozen). Season the salmon with lemon zest, garlic powder, smoked salt, and coconut nectar.

Bake for 15 minutes (a few minutes longer if it is a large piece). The trick is not to overcook it, so it does not dry out. All that’s left is to enjoy!

 

 

Comforting AIP Ginger/Chicken Soup

 

Spicy, peppery, sweet, and comforting – ginger is a wonderful compliment to any sweet or savoury dish. Even better, ginger has anti-inflammatory properties, helps digestion, and reduces nausea. Adding ginger to chicken soup takes it to a whole new level.

 

Ingredients

  • 2 tablespoons olive oil
  • 1 small red onion, chopped
  • 5 cloves garlic, minced
  • 3 tablespoons minced fresh ginger
  • 2 litres chicken bone broth
  • 2 medium parsnips, chopped
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 1 medium turnip, chopped
  • 3 bay leaves
  • Kosher salt
  • Leftover roast chicken
  • 4 green onions sliced

 

Instructions:

  1. Heat the oil in a large saucepan or Dutch oven over medium heat. Add the onion, garlic, and ginger and cook, stirring until fragrant, 1-2 minutes
  2. Add the broth. Stir in the parsnips, carrots, celery, turnip, and ½ teaspoon salt. Bring to a boil. Reduce heat and simmer until the vegetables are tender, 15 to 20 minutes.

Meanwhile, using a fork or your fingers, shred the chicken meat. Add the chicken and cook until heated through, 3-4 minutes. Top with green onions to serve and enjoy!

 

 

 

Savoury AIP Lamb Meatballs

 

Lamb seems to be a tough culinary sell because it’s considered gamey and pungent. Though, when seasoned properly, it is a perfect addition to your AIP recipes. Plus, there are quite a few health benefits, including its richness in iron, more-so than chicken and fish.

 

Ingredients:

  • 1lb ground lamb
  • 3 tbsp basil leaves, minced
  • 2 tbsp mint leaves, minced
  • 3 cloves garlic, minced
  • ¼ cup onion, minced
  • 2 tbsp Bragg’s Coconut Nectar
  • 1 tsp Himalayan pink salt

 

Instructions:

  1. Preheat oven to 400 degrees Fahrenheit
  2. Mix all ingredients together.
  3. Form 10 meatballs (approx 2 tablespoons each).
  4. Bake for 30 minutes OR cook in Air Fryer for ten minutes for perfect crispiness and juiciness.

Serve these tasty lamb meatballs with salad, cauliflower rice, or sweet potato fries. You’ll certainly forget this is an AIP recipe.

 

 

Tastiest AIP Beef Tacos

 

We think these are the tastiest beef tacos and will make you look forward to the designated day of the week you serve this delicious meal. Make it one of your regulars.

 

Ingredients:

  • 1 lb ground beef
  • 1/3 medium onion, diced
  • Garlic powder
  • Onion powder
  • 1 tsp Oregano
  • 1/8 tsp Cinnamon
  • 1/8 tsp Ginger
  • ½ tsp Salt
  • 1 Avocado
  • Juice of 1 lime
  • 2 tbsp cilantro, chopped
  • Salt to taste
  • Green onion
  • Lettuce/greens of choice
  • Coconut or Cassava Tortillas

 

Instructions:

  1. Brown the beef, spoon out fat, then add diced onion and spices and cook through.
  2. Guacamole: Mash the avocado, mix in the lime juice, cilantro, and salt to taste

Place the tortillas in a warm oven for a few minutes then top with beef, guacamole, greens, and green onion. Add some extra fresh lime.

 

 

Best AIP Ginger Snaps

Ingredients

  • 1 1⁄2 cups cassava flour
  • 2 teaspoons baking soda
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1⁄4 teaspoon salt
  • 3⁄4 cup coconut oil
  • 1 cup coconut sugar (or ½ coconut sugar plus ½ cup Lakanto)
  • 1 gelatin “egg”, (1 tbsp gelatin + ½ cup boiling water)
  • 1⁄2 cup molasses

 

Instructions

  1. Preheat oven to 350 degrees Fahrenheit and line two baking sheets with parchment paper or Silpat mat.
  2. Combine flour, baking soda, spices and salt in a medium bowl, whisk to combine and set aside.
  3. In a separate bowl, cream together coconut oil and sugar. Add gelatin egg and molasses, continue mixing until well combined. Add dry ingredients, mixing well to combine.
  4. Scoop dough into tablespoon-sized balls. Roll in coconut sugar or Lakanto if desired and place on prepared baking sheet about 2” apart. Before baking flatten the dough slightly with the bottom of a glass.
  5. Bake 8-10 minutes for a softer inside, 12-14 minutes for a crisper cookie.
  6. Remove from oven and let set on baking sheet for approximately 3 minutes, then remove to a cooling rack. Cookies will crisp up as they cool. You should get approximately 36 cookies.

 

Ginger Snap Sandwiches with Carob Banana Ice Cream: AIP recipes

 

Creamiest AIP Carob Banana Ice Cream

 

Some AIP recipes, like this one, taste fantastic. You’ll soon fall in love with this Carob Banana Ice Cream and have no guilt devouring it.

 

Ingredients:

  • 1 can full fat coconut milk
  • 2 bananas
  • 1 tsp vanilla
  • ¼ carob powder
  • 1-2 tbsp maple syrup (optional or can substitute honey or alternative sweetener)

 

Instructions:

  1. Combine ingredients in a blender and blend until smooth
  2. Pour into ice cream maker and process until frozen
  3. Eat right away or freeze for about 1 hour for optimal consistency
  4. Use ginger snaps to make ice cream sandwiches

These fun and tasty AIP recipes are meant to make the Autoimmune Protocol (AIP) easier to bear and create a new, delicious normal for your routines. They can become a replacement for the old days of ‘whipping up spaghetti and meat sauce.’ These recipes aren’t any more difficult or time-consuming than the average ‘go-to’ foods. These dishes are inspired by the Functional and Integrative Medicine approach to reducing inflammation and healing the gut.


We hope you enjoy them as much as we do.

There is an uncompromising connection between COVID-19 and the immune system. Having a supercharged immune system is proving to be our best defense against the virus. Let’s get into the heart of what COVID-19 is, how it spreads, and what supplements you can consume to heighten your immune system function. Before knowing how to fight or treat the virus, we need to better understand what is COVID-19.

 

What is COVID-19? 


 

The Government of Canada states that the Human coronaviruses or COVID-19 causes infections in the nose, throat, and lungs. It is spread by touching your mouth, nose or eyes after touching respiratory droplets spread by an infected person. Let’s explore what to do to prevent COVID-19 from infecting our bodies.

 

What can we do to prevent COVID-19 from striking our Immune Sytem?

Just like with Influenza, the very best prevention from COVID-19 is washing your hands and not touching your mouth, nose, or eyes. This invaluable advice is only half the battle. let’s explore the best defense to stop COVID-19 in its tracks.

 

Your best defense to preventing COVID-19 is keeping your body healthy. Let’s supercharge your immune system with the proper vitamins and minerals and make it a new lifestyle!

 

Supercharging Your Immune System is Your Best Defense

Supercharging your immune system should be the focus of our everyday living. Let’s put it into perspective. If didn’t have an immune system, we would be fully open to the invasion of foreign bodies like viruses, bacteria & parasites, fungus & toxins. These invaders would overtake our bodies and we would be in a constant state of sickness. Pretty scary, huh?

 

A functioning, healthy immune system is always on the lookout for foreign invaders. These invaders are called antigens. Our cells, tissues, proteins, and organs all take part in the process. Our body responds, attacks, and rids them from our bodies. This is called immuno-response or immune system response.

 

Immune System Response

Our immune system responds by producing antibodies to fight the antigens. A copy of the antibody remains in your body for when the same antigen appears, which is why you get some diseases like measles, only once!

 

If our immune system is not functioning, your body will be open and susceptible to the myriad of diseases that come your way. A supercharged immune system can help fend off diseases, like COVID-19, or coronavirus.

 

Supercharging Your Immune System Response

How can we supercharge our immune system response? A healthy lifestyle is your immune system’s best friend. Here are 9 things you can do to raise your immune function and keep viruses like COVID-19 at bay.

  1. Stop Smoking and reduce your consumption of alcohol
  2. Reduce artificial sugar intake
  3. Increase the consumption of fruits & vegetables.
  4. Use essential oils with antiviral properties like oregano oil
  5. Exercise daily
  6. Sleep a minimum of 8 hours every night
  7. Minimize stress and anxiety
  8. Practice stress-reducing activities like meditation and yoga
  9. Take the proper supplements

 

The Proper Supplements


At Linden & Arc Vitality Institute, our knowledgeable doctors can provide you with information about the proper supplements and doses your body needs for a thriving immune system. Amongst the many, 3 supplements stand out to supercharge your immune system: Vitamin C, Vitamin D, and Magnesium.

 

Vitamin C and Immune System Function

Any infection at the cellular level experiences a higher level of oxidative stress and can have a destructive effect on the body. New studies on COVID-19 suggest that high-dose vitamin C is an effective treatment. Immune function is only one step to optimum health. Taking more vitamin C may not boost the immune system. We must look at the whole body’s health including gut health, hormone balance, detoxification, and treating underlying issues.

 

If you do not have enough Vitamin C in your diet, consider adding this to your health regimen. If you have a suppressed immune system, you might want to consider mega Vitamin C doses, monitored by a health practitioner. This along with other immune system boosting practices will hopefully keep COVID-19 away from you and your family.

 

Vitamin D-Light-ful: The Sun Source

This D – LIGHT – ful supplement is an incredible immune system booster. Most know that Vitamin D helps to prevent colds through the winter months. The lack of natural Vitamin D from the sun makes the winter months tougher. Colds and flu are prevalent in every household. It plays a huge role in activating immune cells or T-cells & macrophages that attack viruses and gives anti-inflammatory properties.

 

Vitamin D deficiencies can increase the risk of respiratory infections and the development of acute respiratory failure. COVID-19 is respiratory in nature, which puts humans at greater risk. Consider adding Vitamin D to your health regimen with the consultation of a physician.

 

Glutathione: The Mother of All Antioxidants

Glutathione is the “mother of all antioxidants.” Our bodies normally carry a bountiful amount and it exists in many of the foods we eat.

 

Find amazing sources of sulfur-rich foods in vegetables like broccoli, cauliflower, kale, cabbage, asparagus & spinach, and allium vegetables like onions, garlic, shallots, chives & leeks. Don’t mistake the power of glutathione for healthy immune function.

 

As a boost to the effectiveness of the healthy foods you are eating, glutathione is found in supplement form as well. What are the right vitamin & mineral supplement doses for you?

 

Vitamin Supplements & Doses


It is virtually impossible to consume enough vitamin-rich food to keep our body’s immunity heightened. Supplements will be beneficial to fight off COVID-19.

 

Never underestimate nutrition and the bountiful knowledge of your physician. With your health history on hand and the knowledge of risk factors under their belt, their advice will be very beneficial to you.

 

If you believe you have COVID-19, get tested immediately, and quarantine for the recommended 14 days.

 

Please refer to The Key to Healing, where we explore the art of breathing, which helps respiratory function.

 

Immune Function is one of Linden & Arc Vitality Institute’s 7 Nodes of Healing (see picture below), our holistic approach to optimum health. Achieving the health of the mind, body, spirit & soul is the only way to practice medicine.

 

Take your health into your hands and contact us at [email protected].





Most often, inflammation is rooted in the gut and caused by food sensitivities. These days we encounter an epidemic of chronic health issues resulting from inflammation. By understanding the gut in more detail, we have the capacity to decrease inflammation without the use of medications that have long lists of side effects and don’t solve the underlying issue.

 

The important thing to realize about inflammation is that it can appear in any part of the body, including hormone systems, the brain, and the cardiovascular system. The evidence for this is unquestionable. This being said, it is very important to identify foods that may be stimulating our immune system and having detrimental downstream health effects.

 

Testing for food sensitivities has its controversies, but it can be a very useful starting point. IBS and Crohn’s disease respond best to IgG testing but are clinically applicable in many other illnesses. The tests reveal gut complaints, chronic fatigue, depression and anxiety, and autoimmune issues, to name a few.

 

Limitations of food sensitivity testing:

 

1. They test only limited immune reactions and do not show non-immune food reactions

Food sensitivity testing is not perfect, as it is only testing a very select part of the immune system. Parts of the immune system most often tested are IgE (true allergy), IgA (mucosal immune system), and IgG (delayed food sensitivities). A negative test does not exclude a reaction by the innate immune system, or a non-immune reaction (like lactose intolerance, FODMAP intolerance, or histamine intolerance).

 

2. Laboratory standards differ

The accuracy of testing can vary from lab to lab, depending on which controls and which antigens they use. For example, an organic apple may have different reactivity to one that is not organic. Heat and processing or roasting may make an antigen more or less antigenic. Whether the lab uses monoclonal antibodies (from one source) vs polyclonal antibodies (from many sources), can also affect the reactivity of the test.

 

3. Individual and confounding factors

False positives may result from smoking, alcohol consumption, periodontal disease and other factors. False negatives may result from immunoglobulin deficiencies. Lab tests may not pick up individual differences in immunoglobulins which could also skew results.

 

Testing often shows reaction to antigens which should be ‘healthy’ foods. This situation is often caused by increased intestinal permeability. Something like gluten may trigger leaky gut, allowing bystanders to leak through the gut layer and stimulate an immune reaction. Gut repair is essential in resolving this.

 

 

With all these confounding factors, how do you figure out what you are reacting to?

The gold standard of figuring of food sensitivities is with an elimination diet. This means taking out the common allergenic offending foods for a period of 3-4 weeks minimum and then slowly reintroducing them one by one. A positive test results when a reaction to the reintroduced food occurs.

 

In an ideal world, every patient with a chronic health condition should go through an elimination diet. Unfortunately, this does not always happen. In many cases, people do not believe that their health condition is related to food and so are not willing to change their way of eating.

 

The benefits of food sensitivity testing:

Enter the food sensitivity test. Though not all testing is perfect, this can be an extremely useful tool in figuring out major food triggers. Keeping the above limitations in mind, improvements in symptoms should occur with removal of the offending foods. The proof is in the pudding: people very often do get dramatically better when they remove the positive foods on the tests.
 

When they do not get better after a trial of elimination, a skilled health care professional will guide the patient to work through different steps based on their history, physical examination and testing, to figure out what is causing their symptoms.

 

Reasons people don’t get better:

  1. Gut healing not done alongside the removal of the problem foods. Much research around gluten removal with or without gut repair, has been done. A large percentage of patients do not improve symptomatically when the gut repair is not undertaken. This involves replacing pancreatic enzymes, gallbladder support, and stomach acid and healing the lining of the gut.
  2. The person is reacting to food in a different way. They may have histamine, salicylate, or oxalate intolerance or a lectin intolerance and respond to a grain and legume-free diet. They could also have fructose intolerance.
  3. They may have dysbiosis, or overgrowth of bacteria/ yeast or parasites (often interrelated with food sensitivities). Because of this they may have FODMAP intolerance (with SIBO) or may react to foods that trigger candida, like sugar.
  4. They have a misunderstanding about which foods contain the antigens they are reacting to or are being inadvertently exposed to. A common example is gluten, found in many spices, teas, toothpaste, etc.
  5. Their symptoms may not be directly related to the gut and can be related to heavy metal toxicity, biotoxin illness (mold commonly causes gut issues) or autonomic imbalance.
  6. They had a false positive test.

 

The good news

The aim is not to be off the offending food forever – the aim is to figure out why someone is reacting in the first place. If you heal your gut and eliminate correctly, you should be able to eat most things again but some people may need to stay off certain foods lifelong. The most common of these are gluten, dairy, and eggs.

 

The bottom line is that food sensitivity testing is far from perfect, but it is very often a starting point to guide a patient in the right direction and motivate lifestyle changes. The important take home is to ask why the food reactions are happening in the first place. On many occasions, people become frustrated because they follow the elimination of the foods found on their tests and they don’t feel better. It is essential to have an experienced health care provider interpret your food sensitivity test in the context of what your issues are so that you can be guided in the right direction and achieve the best results.

 

References

Bentz, S., Hausmann, M., Piberger, H., et al., (2010). Clinical relevance of IgG antibodies against food antigens in Crohn’s disease: A double-blind cross-over diet intervention study. Karger – Digestion 81(4), 252-264. https://doi.org/10.1159/000264649

 

Drisko, J., Bischoff, B., Hall, M., & McCallum, R. (2005). Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics. Journal of the American College of Nutrition 25(6), 514-522. https://doi.org/10.1080/07315724.2006.10719567

 

Guo, H., Jiang, T., Wang, J., et al., (2012). The value of eliminating foods according to food-specific immunoglobulin G antibodies in irritable bowel syndrome with diarrhoea. Journal of International Medical Research 40(1), 204-210. https://doi.org/10.1177/147323001204000121

 

Meletis, C.D., & Barker, J. Delayed-onset food allergies (2004). Alternative and Complementary Therapies 9(2), 61-65. https://doi.org/10.1089/107628003321536968

 

Uzunısmaıl, H., Cengız, M., Uzun, H., et al., (2012). The effects of provocation by foods with raised IgG antibodies and additives on the course of Crohn’s disease: A pilot study. Turkish Journal of Gastroenterology 23(1), 19-27. DOI: 10.4318/tjg.2012.0332

 

Zar, S., Mincher, L., Benson, M.J., & Kumar, D. (2005). Food-specific IgG4 antibody-guided exclusion diet improves symptoms and rectal compliance in irritable bowel syndrome. Scandinavian Journal of Gastroenterology 40(7), 800-807, https://doi.org/10.1080/00365520510015593

 

Author

Dr. Michelle van der Westhuizen, MD

We are not alone! We live in harmony with hundreds of millions of other organisms and a plethora of different good bacteria that are detrimental to gut health. These bacteria are located mainly in our gut, or gastrointestinal tracts. They have a symbiotic relationship with us. We provide them with a warm, nutrient-rich environment and they aid our digestion and fight off harmful microorganisms. This balance is a delicate one.

 

Listen to Your Gut

 

A number of factors disturb the gut’s microbiome like poor food choices and disease. As a consequence, we suffer from digestive symptoms, inflammation, autoimmune issues, and poor health. One of the best ways in which to promote gut health is to regularly take probiotics. Probiotics introduce helpful bacteria to the gastrointestinal tract.

 

These compact, encapsulated bacterial colonies are not a one-size-fits-all solution. Here, we provide guidance on specific probiotics to address each patient’s specific needs.

 

 

 

Benefits of Probiotics

 

Probiotics Attack Harmful Organisms

The purpose of probiotics is to attack harmful organisms in the body. Bacteria using nutrients, water, and other resources is the recipe for a healthy gut ecosystem. This leaves little room for harmful microorganisms. Probiotics encourage the growth of good bacteria, crowding out the bad ones. Certain probiotics have even shown antimicrobial activity in laboratory settings that mimic the human stomach. In 2017, researchers published results showing that lactic acid bacteria in probiotics discouraged the growth of intestinal pathogens and prevent intestinal infections. 1

 

Probiotics Regulate Digestion

It has long been known that healthy gut flora is a necessity to retain regulate our bodies and offer good digestion. This is why broad-spectrum antibiotic use causes diarrhea. Antibiotics kill infection and the normal and helpful bacteria in your gut. This leads to poor water absorption and diarrhea. Probiotics are often advertised as helpful for regularity, and this is no exaggeration. Interactions between gut bacteria and carbohydrates keep constipation at bay and help ensure that food flows smoothly through the digestive system. Proper nutrient absorption needs good bacteria.

 

Probiotics Help Maintain a Healthy Weight

People who have diverse and healthy gut bacteria tend to be leaner. A 2013 study published in Nature confirmed this premise.2

 

Good gut bacteria helps with a number of metabolic issues, including insulin resistance and lipid status. Functional Medicine physicians find that obese patients lose significant weight.

 

Probiotics Control Food Allergies

The environment and poor diet affect the normal gut microflora negatively. This can contribute to the development of food allergies and food sensitivities. The reverse is true, as well. Robust and healthy gut bacteria tend to resist the onset of food allergies. A study published in 2017 strengthened this assertion, finding in mice that, “The present study supports the theory that probiotics can treat food allergy by modulating specific genera of the gut microbiota.”3

 

Probiotics Positively Affect Many Diseases

Research remains in the early stages. Promising evidence exists that probiotic therapy, in conjunction with a healthy diet, may help a wide range of diseases. These include such ubiquitous problems as high blood pressure4, fatty liver disease5, cardiovascular disease6, and even some mental disorders.7

 

Functional Medicine has always proclaimed body systems are interrelated, with the gastrointestinal system being of particular importance. At Linden & Arc Vitality Institute, we are uniquely equipped to provide advice, diagnosis, and treatment plans. To book a consultation, contact us at [email protected]

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/28286570
https://www.ncbi.nlm.nih.gov/pubmed/23985870
https://www.ncbi.nlm.nih.gov/pubmed/28337267
https://www.ncbi.nlm.nih.gov/pubmed/28315049
https://www.ncbi.nlm.nih.gov/pubmed/28298269
https://www.ncbi.nlm.nih.gov/pubmed/28293920
https://www.ncbi.nlm.nih.gov/pubmed/28291971

 

About the author:

Dr. Murfin is wholeheartedly focused on her life’s mission to help people heal and achieve extraordinary outcomes. She believes that health is more than merely the absence of disease. It is a total state of physical, mental, emotional, spiritual, and social wellbeing through the creation of a whole and meaningful life. Dr. Murfin leaves no stone unturned to determine the root cause of illness or imbalance.