Recipes
Recipes
by Dr. Kellyann
on Feb 27 2023
Though it's usually served on a carb-loaded bagel with cream cheese, lox can make an amazing low-carb, high-protein breakfast too! This Quick & Easy Lox recipe is served on bibb or iceberg lettuce with savory capers, sweet tomatoes, and crunchy red onion.
Ingredients
3-4 ounces lox
1 ripe tomato, sliced
Several thin slices red onion
1-2 teaspoons capers, drained and rinsed
Bibb or romaine lettuce leaves
Dill (optional)
Lemon
Directions
Serve lox on lettuce leaf (or as a roll-up!) with tomato, red onion and capers. If desired, sprinkle with fresh dill, and/or spritz with fresh lemon juice.
Recipes
Arugula Salad with Pomegranate Vinaigrette
by Dr. Kellyann
on Feb 23 2023
If you love arugula, then this is your salad. The clean, crisp bite of arugula combined with a sweet pomegranate vinaigrette and the earthy crunch of the veggies is really unique and delicious. It's amazing as a main dish paired with a or a side to your favorite protein. Best of all, it only takes 10 minutes to make!
Prep time: 10 min | Makes: 4 servings
Ingredients
For the Pomegranate Vinaigrette:
½ cup pomegranate juice
½ small shallot, minced, about 1½ -2 tablespoons
1 - 2 cloves garlic, smashed
½ cup extra virgin olive oil
2 teaspoons balsamic vinegar
2 – 3 teaspoons honey or maple syrup
1 teaspoon Dijon mustard
Pinch Celtic or pink Himalayan salt
For the salad:
1 5-ounce box baby arugula
1 apple, sliced or diced
1 medium beet, grated or spiralized then coarsely chopped
1/3 English cucumber, cut into half moons
¼ cup walnuts or pistachios, toasted and very coarsely chopped, divided
2 tablespoons pomegranate arils, optional
4–6 ounces sheep or goat milk feta or shaved Manchego cheese (optional)
1 avocado, sliced or diced (optional)
Instructions
For the Pomegranate Vinaigrette:
Pour pomegranate juice, shallots, and garlic into a small saucepan over low heat and very gently simmer for 10 – 15 minutes until it is reduced by half. Keep the heat low and do not boil. When done, remove from heat, and set aside to cool for about 30 minutes on the countertop.
For the salad:
Toss ingredients.
Recipes
Greek Style Beef or Bison Burgers
by Dr. Kellyann
on Feb 23 2023
These delicious Greek style burgers will hit the spot. They are easy-to-make, hearty, and loaded with healthy delicious ingredients like garlic, oregano, marjoram, and kalamata olives — to name a few. You can wrap them in leaf lettuce or a roasted portobello "bun."
PREP TIME: 15 Minutes | COOK TIME: 10 Minutes | Makes: 8
Ingredients
2 pounds ground sirloin, lean ground beef or ground bison, pasture raised/grasss-fed
2-3 cloves garlic minced
½ onion, finely chopped
1 teaspoon dried oregano
1 teaspoon dried marjoram
¼ cup chopped fresh flat-leaf parsley
½ cup kalamata olives, pitted and chopped
1 jar (10 ounces) roasted red peppers, drained well, blotted with paper towels and chopped
1 egg
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon ground black pepper
Instructions
In a large mixing bowl, combine meat, garlic, onion, marjoram, oregano, parsley, olives, red peppers, egg, salt and pepper. Form into 8 patties, making them thicker around the outside edge. (Burgers puff up in the center when cooked; forming them with a thinner center makes them cook evenly)
Spray or brush a grill pan or grill rack with coconut oil and heat to high. When the pan or rack is hot, add the burgers. Turn the burgers once to cook on both sides, grill 4 to 5 minutes per side, or until an instant read thermometer inserted in the center registers 160 F and the meat is no longer pink.
Serve on either a roasted Portobello Burger Bun (below) or wrapped in lettuce. Enjoy with optional tomato, cucumber, or other veggies.
Pro Tips: You can also cook these in a skillet or broil them in the oven. Timing should be the same. You can also add in 2 tbsp. of my Greek Lemon Chicken Bone Broth for a protein boost!
Roasted Portobello Burger Bun
Preheat the oven to 350 degrees F. Line a sheet pan with parchment paper. Gently wipe mushroom caps clean. Break off the stems and reserve for another use. Using a spoon, carefully scoop out all the gills on the underside of the mushroom caps. Place the caps on a prepared pan. Bake for 5-7 minutes on each side, or until the caps soften.
Recipes
by Dr. Kellyann
on Feb 23 2023
Craving a little spice? Try this warm and delicious soup, bursting with flavor from Thai red curry paste. You'll throw out all the sweet potato soup recipes you have in your cookbooks! Bone broth makes this soup healthier and more nutrient-dense.
Prep time: 15 min | Cook time: 40 min | Servings: 5 - 6
Ingredients
3 tablespoons ghee or coconut oil
1 small onion, diced (about ½ cup)
2 lbs sweet potatoes, peeled and cut into 1-inch cubes (about 5 cups)
2 cloves garlic, minced
1-inch piece of ginger, peeled grated
1-2 tablespoons Thai red curry paste (to taste)
1 quart (4 cups) chicken bone broth
1 stalk lemongrass, cut into 1-inch pieces
14-ounce full fat can coconut milk
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon black pepper
¼ cup cilantro, stems removed, coarsely chopped, divided
1 small-medium jalapeno pepper, thinly sliced, for garnish, optional
Instructions
In a stockpot over medium high heat, add ghee/coconut oil and sauté the onions for about 4 minutes. Add the sweet potatoes and sauté for another 5 minutes. Add the garlic and ginger and sauté for another 2 minutes. Stir in 1 tablespoon Thai red curry paste, bone broth, and lemongrass, and bring to a simmer. Reduce heat to medium low and simmer for about 30 minutes until the sweet potatoes are soft.
Remove lemongrass and puree with an immersion blender or in batches in a blender or food processor until smooth. Return to stock pot if blender or food processor was used, stir in coconut milk, season with salt and pepper, and warm through. Add half of the cilantro and save the rest for garnish. Taste to determine if you want to add more red curry. Add by the teaspoonful until you get the desired spiciness.
Recipes
by Dr. Kellyann
on Feb 17 2023
Are you tired of feeling sluggish and bloated after meals? Are you looking for a way to jumpstart your healthy eating habits? Look no further!
This week, we've got you covered with a series of low-carb meal prep recipes that are not only delicious, but also packed with nutrients to keep you feeling energized and satisfied throughout the day. From breakfast to dinner, we've got a variety of tasty and low-cost options to suit your taste buds and dietary needs. Say goodbye to the carb-heavy meals and hello to a healthier, happier you!
So, without further ado, here is my Time Saving Tip of the Week:
Start curating a list of go-to grab-and-go meals that you can make in under 5 minutes that keep you on track and satisfied. This week, we introduce two to get started!
Monday
Breakfast: Green Goddess Smoothie or Strawberry Smoothie
Lunch: Grab and Go Bone Broth Soup
Dinner: Balsamic Roast Pork Loin (add 1-2 cups of a veggie of your choice)
Snack: ½ cup berries OR ½ apple & 1oz nuts
Tuesday
Breakfast: Pork & Eggs (featuring leftover roast pork loin!)
Lunch: Grab and Go Avocado Egg Salad
Dinner: Buttery Salmon & Asparagus
Snack: 1-2 cups of Bone Broth
Wednesday
Breakfast: Pork & Eggs (featuring leftover roast pork loin!)
Lunch: Buttery Salmon & Asparagus
Dinner: Orange-Rosemary Chicken Salad
Snack: 1-2 cups of Bone Broth
Thursday
Breakfast: Grab and Go Avocado Egg Salad with ½ C berries
Lunch: Green Goddess Smoothie or Strawberry Smoothie
Dinner: Grab and Go Bone Broth Soup
Snack: 1-2oz nuts (of your choice)
Friday
Breakfast: Grab and Go Avocado Egg Salad with ½ C berries
Lunch: Leftover Balsamic Roast Pork Loin (add 1-2 cups of a veggie of your choice)
Dinner: Orange-Rosemary Chicken Salad
Snack: 1-2 cups of Bone Broth
Saturday
Breakfast: Green Goddess Smoothie or Strawberry Smoothie
Lunch: Orange-Rosemary Chicken Salad
Dinner: Refrigerator Purge Meal*
Snack: 1-2 cups of Bone Broth
Sunday
Breakfast: Orange-Rosemary Chicken Salad + Handful of blueberries to turn this it into a breakfast salad
Lunch: Refrigerator Purge Meal*
Dinner: Refrigerator Purge Meal*
Snack: 1-2 cups of Bone Broth
* This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.
Grocery Shopping List
2½ - 3 pound pork loin
¼ pound fresh asparagus
2 salmon fillets (3-6oz)
2 tablespoons or more fresh dill
1 tablespoon capers
2 onions
1 lemon
4 cups spinach
4 boneless, skinless chicken breast halves (3-4oz each)
1 cup snap peas
1 English cucumber
8 cups lettuce
4 avocados
1 red bell pepper
2 small apples
12 eggs
4-6 cloves garlic
1 orange
Fresh or frozen strawberries
4 cups veggies of choice
Pantry Ingredients
Garlic powder
Celtic or Pink Himalayan salt
Ground cinnamon (optional)
Balsamic vinegar
Dijon mustard
Celtic or Pink Himalayan salt
Black pepper
Paprika (optional)
Fresh or dried rosemary
Fresh or dried thyme
Fresh or dried tarragon
Orange juice
Olive oil
Red or white wine vinegar
Ghee or grass-fed butter
Flaxseeds
Chia seeds
Vanilla extract
Full fat coconut milk (optional)
Dr. Kellyann Bone Broth, in your choice of flavors
Dr. Kellyann Protein Powder (or approved protein powder)
Recipes
by Dr. Kellyann
on Feb 16 2023
Are you looking for a mocktail recipe that really packs a punch? If so, I've got just the one for you. The cucumber melon cooler offers fruity refreshment while providing mild heat from the jalapeño or cayenne pepper. Plus, it features Bone Broth - nurturing your body while you nurture your tastebuds.
Ingredients:
1 cup Bone Broth
1 cup ripe honeydew melon, chilled and roughly chopped
1/2 English cucumber, peeled, seeded, and roughly chopped, plus 2 vertical slices for garnish
1/4 cup fresh lime juice (about 2 limes)
3 tbs fresh cilantro leaves, more for garnish
1/4-1/2 tsp jalapeno hot sauce or 2 pinches cayenne
Ice cubes
Directions:
Pour one packet of Dr. Kellyann's Homestyle Bone Broth into 8oz of water and stir until dissolved. Combine all ingredients into a blender and blend until pureed.
Garnish as desired.
Recipes
by Dr. Kellyann
on Feb 16 2023
This alcohol-free version of an iconic cocktail has all the sweet and sour flavor of a Moscow Mule... without the hangover. Enjoy the refreshing, fizzy taste of ginger beer, the microbiome-affirming funkiness of kombucha, and a hint of citrus tartness from lemon juice.
Ingredients
Crushed Ice
½ ounce freshly squeezed lemon juice
4 ounces ginger-flavored kombucha
For garnish: slice of lime or apple with the skin
Instructions
Fill a glass with crushed ice. Pour the kombucha, add the lemon juice and garnish.
Recipes
by Dr. Kellyann
on Feb 16 2023
Looking for an after-dinner sip that won't keep you awake? Look no futher than this tasty dessert daiquiri — no alcohol required! Bananas contain melatonin, tryptophan, vitamin B6, and magnesium, which all help to produce serotonin and help you sleep. It's a win-win.
Ingredients
1 cup water, coconut milk (not canned) or almond milk, unsweetened and carrageenan-free
1/2 medium banana, optionally frozen for a creamier shake
1 tablespoon walnut oil or 2 tablespoons chopped walnuts
Ice, add to blender or pour shake over ice, optional
Rim crushed pistachios or cocoa nibs (optional)
Instructions
Combine water, milk, banana and walnuts in a blender until smooth.
Add ice cubes and blend on the highest setting until slushy, 15 to 20 seconds. Pour into a glass and serve.
Rim drink with crushed pistachios or cocoa nibs, if desired.
Recipes
by Dr. Kellyann
on Feb 14 2023
My homemade pink drink has just the right amount of sweetness, thanks to fresh, sliced strawberries and coconut milk. The hibiscus tea makes it just as refreshing as the original. The main difference? My version packs an extra punch of collagen protein.
Prep Time: 5 min | Servings: 2
Ingredients:
1 packet Vanilla Almond Collagen Shake
3 satchels of Hibiscus Tea
1 cup hot boiling water
2 cups unsweetened coconut milk
Fresh sliced strawberries
Liquid Stevia to taste, optional.
Directions:
In a 2-cup glass measuring cup add unwrapped tea packets. Pour hot water over the packets and let sit until cool. Squeeze out tea packets and toss.
Mix 1 Packet Vanilla Almond Collagen Shake with coconut milk into the measuring cup with the tea. Stir to dissolve.
Fill two glasses, or one tall glass with ice and add about 1 cup of the tea mixture. Top off with the desired amount of coconut milk.
Add in sliced strawberries and liquid stevia, if desired.
Recipes
Spaghetti with Chicken, Arugula, and Bacon
by Dr. Kellyann
on Feb 14 2023
There's nothing like a fresh, home-cooked, Italian meal — and this pasta dish delivers everything you're craving, without all the gluten and butter.
Buon appetito!
Prep Time: 15 Min | Cook Time: 20 Min | Makes 4 Servings
Ingredients
4 oz uncooked gluten-free spaghetti
6 strips sugar, nitrate-free bacon, diced
¾ pound boneless, skinless, chicken breast (about 2 large or 3 medium breasts) cut into ½ inch cubes
½ tsp Celtic or pink Himalayan salt
½ tsp freshly ground black pepper, plus more for serving
1 or 2 garlic cloves, minced
4 to 6 cups baby arugula
Handful of cherry tomatoes (optional)
¼ to ½ tsp crushed red pepper, plus more for serving
Instructions
Cook the pasta according to the package instructions.
Meanwhile, in a large skillet, cook the bacon over medium-high heat, for about 8 minutes, until crispy. Remove from the pan and place on paper towels to drain. Keep the pan on the heat.
In a medium bowl, season the chicken with the salt and black pepper and add to the pan. Sauté for about 5 minutes, add the garlic, and cook, stirring, for 2 to 3 minutes more, until the chicken is fully cooked. Transfer the chicken and garlic to a plate and set aside. Reduce the heat to medium.
Pour off the excess fat from the pan, leaving about 2 tbsp fat. Return it to the stove and add the cooked pasta, tossing well. Add the chicken, bacon, arugula, tomatoes (optional), and crushed red pepper to the pasta and toss to combine. Serve with more black pepper and the crushed red pepper.
NOTE: With gluten-free pasta, this recipe is only approved as-is for the 80/20 plan, but those of you on the 21-day Bone Broth Diet or 10-day Belly Slimdown can enjoy this recipe with zoodles or cauliflower rice!
Recipes
by Dr. Kellyann
on Feb 13 2023
Prep Time: 5 Min | Cook Time: 3 Min | Makes 10 servings
Ingredients
¼ to ½ tsp coconut oil (or coconut oil spray)
¾ cup cold water
4 tbsp unflavored pasture-raised beef gelatin
½ cup unsweetened apple juice
1 cup Chicken Bone Broth
2 cups fresh or frozen black cherries, pitted and pureed
Instructions
Brush or spray 24 cups of a mini muffin pan or silicone mold lightly with oil.
Put the water in a small bowl. Pour the gelatin into the water and let stand for about 1 minute to soften.
Heat the apple juice and broth in a medium saucepan over medium-high heat. When the juice simmers, add the gelatin mixture and stir until completely dissolved. Remove from the heat and combine with the pureed cherries.
Pour into the prepared cups or mold and refrigerate for 3 hours, or until set.
To serve, run a knife around the edge of each cup and gently coax out each gummy.
Recipes
by Dr. Kellyann
on Feb 13 2023
Craving a crunch, but watching your carbs? These spicy kale chips are made for you. Made with lip-smacking tahini and cayenne, they're packed with flavor and have way fewer calories than their salty potato counterparts — so, hey, it's okay if you can't stop at just one!
Prep Time: 10 Min | Cook Time: 15 to 25 Min | Makes: 4 to 6 servings
Ingredients
2 bunches of kale (about 10 oz) stems removed
2 tbsp avocado oil or coconut oil
¼ cup raw cashews
5 tbsp nutritional yeast
2 tbsp tahini
1 tsp onion powder
1 tsp garlic powder
½ tsp Celtic or pink Himalayan salt
¼ tsp freshly ground black pepper
Pinch of cayenne pepper
Instructions
Preheat the oven to 300 F
In a large bowl, combine the kale with the oil. Using your hands, rub the oil into the kale to soften it.
In a food processor or blender, combine the cashews, 4 tbsp of the nutritional yeast, the tahini, and all the seasonings. Blend until a fine meal/paste forms.
Add the spice mixture to the kale and mix well until the kale is evenly coated.
Spread the kale on a rimmed baking sheet so the leaves are not touching or overlapping. You may need to bake in several batches. Sprinkle the kale with the remaining 1 tbsp nutritional yeast.
Bake for 15 minutes, turn over each chip, and return the baking sheet to the oven. Bake for 5 to 10 minutes more, or until the chips are light brown and crispy, being careful not to let them burn. Cool and store in an airtight container. Do not refrigerate.
NOTE:: Kale chips are their very best on the day they are made.
Recipes
by Dr. Kellyann
on Feb 13 2023
In a rush? Save time with this Grab-and-Go Avocado Egg Salad. These tasty egg cups are easy to pop in a container and bring with you to work, or for a quick lunch before you run out the door.
Ingredients
2-3 hard boiled eggs
¼ avocado, smashed
Paprika (optional)
Salt & Pepper (optional)
Directions
Cut 2 or 3 hard boiled eggs in half.
Scoop out the yolks into a small bowl, mix with ¼ smashed avocado & refill the eggs. Sprinkle it with paprika, salt and pepper, if desired.
NOTE: If you've got a few extra minutes, feel free to get creative. Try topping your avocado egg salad with chopped red onion or minced tomatoes.
Recipes
by Dr. Kellyann
on Feb 13 2023
Who says leftovers are boring? Not us! With this easy, grab-and-go recipe, you can use leftover meat and veggies to turn your daily serving of bone broth into a savory soup — perfect for lunch or dinner.
Ingredients
3 cups Dr. Kellyann's Classic Chicken Bone Broth
1 portion ground, chopped, or sliced chicken, beef, or pork
2-3 handfuls of leftover veggies
1 tablespoon of ghee
Instructions
Bring 3 cups of bone broth to a simmer and add your protein of choice. Add 2-3 handfuls of veggies and 1 tablespoon of ghee.
NOTE: Feel free to mix things up by using one of Dr. Kellyann's flavored bone broths. Enjoy Thai Lemongrass Bone Broth with chopped chicken and bok choy, or any combination that tickles your tastebuds.
Recipes
by Dr. Kellyann
on Feb 09 2023
This Tuesday is Valentine's Day, and that means you should show yourself some love with real, whole food that will nourish your body while thrilling your tastebuds. That's what this week's plan is all about!
These low-carb, high-protein recipes are perfect for everyone, no matter how jam-packed your schedule is. Now you can improve your diet, shed excess pounds, and give your health a boost without worrying about losing time, money, or flavor while making your new favorite meals.
So, without further ado, here is my Time Saving Tip of the Week:
Shakes don’t just have to be for breakfast. Swap them in for a quick and easy lunch or dinner
Monday
Breakfast: Egg and Tomato Skillet Tip: Make tomato mixture and refrigerate. Add 2 eggs before each serving.
Lunch: Rich and Hearty Turkey Chili
Dinner: Broccoli Salad with Creamy Poppyseed Dressing Tip: Make dressing ahead of time and refrigerate — add salad ingredients prior to serving + add protein serving if hungry
Snack: 1-2 cups of Bone Broth
Tuesday
Happy Valentine's Day!
Breakfast: Combine ½ cup leftover Rich and Hearty Turkey Chili with 2 eggs
Lunch: 1-2 cups of Bone Broth
Dinner: Your choice! Eat a meal that reminds you that you love yourself!
Snack: Try DKA's Paleo Chocolate Chip Pie for dessert!
Wednesday
Breakfast: Egg and Tomato Skillet
Lunch: Broccoli Salad with Creamy Poppyseed DressingTip: Add protein serving if you're hungry
Dinner: Rich and Hearty Turkey Chili
Snack: 1-2 cups of Bone Broth
Thursday
Breakfast: Egg and Tomato Skillet
Lunch: Broccoli Salad with Creamy Poppyseed DressingTip: Add protein serving if you're hungry
Dinner: 3 cups of mixed green salad with 1oz nutsTop with 6oz canned tuna OR 6oz salmon fillet
Snack: 1-2 cups of Bone Broth
Friday
Breakfast: Combine 1/2 cup leftover Rich and Hearty Turkey Chili with 2 eggs
Lunch: Green Goddess Smoothie
Dinner: Broccoli Salad with Creamy Poppyseed DressingTip: Add protein serving if you're hungry
Snack: 1-2 cups of Bone Broth
Saturday
Breakfast: Egg and Tomato Skillet
Lunch: Rich and Hearty Turkey Chili
Dinner: 3 cups of mixed green salad with 1oz nutsTop with 6oz canned tuna OR 6oz salmon fillet
Snack: 1-2 cups of Bone Broth
Sunday
Breakfast: Green Goddess Smoothie
Lunch: Refrigerator Purge Meal *
Dinner: Refrigerator Purge Meal *
Snack: 1-2 cups of Bone Broth
* This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.
SHOPPING LIST
12 eggs
2 ¼ pounds ground turkey
6oz salmon or 6oz of canned tuna
2 sweet onions
6 cups mixed green salad
1 red onion
2 cups spinach
1 pound fresh broccoli
1 cup blueberries
2 avocados
2 green bell peppers
2 red bell peppers
1 small jalapeno
3 cloves garlic
28oz can diced tomatoes (x2)
6 oz + 2 tbsp. Tomato paste
1 cup salsa or pico de gallo
1 cup chicken or beef bone broth
MAKE SURE YOU HAVE THESE PANTRY ITEMS
Balsamic Vinegar
Dried Italian Seasoning
Garlic Powder
Celtic of Himalayan salt
Ground Black Pepper
Coconut Oil
Chili powder
Paprika
Cumin
Sunflower or pumpkin seeds
Avocado Mayo
Monk Fruit
Apple Cider Vinegar
Poppy Seeds
Olive Oil
Unsweetened Almond Milk
Vanilla Extract
Flaxseeds
Chia Seeds
Nuts of choice (ie: walnuts, almonds or pistachios)
Dr. Kellyann Bone Broth, in your choice of flavors
Dr. Kellyann Protein Powder (or approved protein powder)
Recipes
Orange-Rosemary Chicken Salad (with dressing)
by Dr. Kellyann
on Feb 05 2023
PREP TIME: 10 Minutes | Makes 4 servings
Ingredients
Chicken Salad
4 cooked boneless skinless chicken breast halves (About 3-4 ounces each) sliced in ½ strips
1 cup snap peas
½ English cucumber, sliced
½ small red onion, sliced
8 cups lettuce of choice
¼ cup orange vinaigrette (below)
Orange Vinaigrette
½ cup extra-virgin olive oil
½ cup fresh orange juice
1 tablespoon red or white wine vinegar
½ teaspoon orange zest
½ teaspoon finely chopped fresh tarragon or rosemary or ⅛ -¼ teaspoon dried
1 clove garlic, smashed
⅛ teaspoon Celtic or pink Himalayan salt
½ cup full fat coconut milk (optional)
Instructions
In a medium bowl, toss the chicken, peas, cucumber, onion with the dressing. Serve on a bed of lettuce.
In a bowl or a jar with a tight fitting lid, whisk or shake together the oil, orange juice, vinegar, orange zest, tarragon or rosemary, garlic and salt. Refrigerate. Remove garlic before serving.
To make the dressing creamy, add coconut milk with whisk or blend in a blender.
Recipes
by Dr. Kellyann
on Feb 05 2023
PREP TIME: 15 Minutes | COOK TIME: 15-20 Minutes | Makes 2 servings
Ingredients
¼ pound fresh asparagus, tough ends removed
2 (4-6 ounce) salmon filets
2 tablespoons or more fresh dill
1 tablespoon capers, rinsed (optional)
2 tablespoons ghee or grass fed butter
1 lemon + zest from ½ lemon
¼ teaspoon Celtic or pink Himalayan salt
⅛ teaspoon black pepper
Instructions
Preheat the oven to 325 degrees F.
Cut two 8 to 9 inch squares of parchment and cut two pieces of foil a little larger. Place foil on the sheet pan. Top each piece of foil with parchment, asparagus, salmon, dill, capers (optional), and ghee. Squeeze juice of half of the lemon over each and sprinkle with lemon zest. Season with salt and pepper.
Tightly wrap the parchment and foil over the salmon and create a sealed packet and set them on the rimmed baking sheet.
Bake for 15-20 minutes, depending on the thickness of the salmon. Remove from the oven and let the parcels steam for 2 minutes before serving.
Fish should be cooked to an internal temperature of 145 degrees F. Test with an instant read thermometer. You can also test fish for doneness with a fork. Insert the fork into the thickest part of the fish and gently twist the fork so you can see the internal flesh. The fish will flake easily when it’s done. The flesh will lose its translucence or raw appearance and appear opaque.
Notes
Great served with cauliflower rice!
You can also make this dish with any fish, but you’ll have to adjust the cooking time. You might want to omit or reduce the capers if you are using a more delicate white fish such as cod or halibut.
Recipes
by Dr. Kellyann
on Feb 05 2023
PREP TIME: 10 Minutes | COOK TIME: 10 Minutes | Makes 4 servings
Ingredients
1 onion finely chopped
1 red bell pepper, finely chopped
2 small apples, finely chopped
Leftover Balsamic Roast Pork Loin
Dash garlic powder
½ teaspoon Celtic or Pink Himalayan salt
⅛ teaspoon ground cinnamon (optional)
4 eggs
Instructions
Spray or brush a skillet with coconut oil. Cook the onion, pepper, and apples over medium-high heat for about 5 minutes, or until softened. Add the pork, garlic powder, salt, and cinnamon (if using) and heat through, about 5 minutes.
Meanwhile, poach or fry the eggs. Plate the pork and top each with an egg.
Recipes
by Dr. Kellyann
on Feb 05 2023
PREP TIME: 10 Minutes | COOK TIME: 45-60 Minutes
Ingredients
2 ½ - 3 pounds pork loin
4-6 cloves garlic, minced
¼ cup Balsamic vinegar
1 tablespoon Dijon mustard
½ teaspoon Celtic or Pink Himalayan salt
½ teaspoon black pepper
2 tablespoons fresh rosemary, thyme, or tarragon (remove leaves from stem and finely chop) or 2 teaspoons dried
Squeeze of lime (optional)
Instructions
Pat the pork dry with paper towels. In a small bowl or a food processor, mix or pulse the garlic, vinegar, mustard, salt, pepper, and herbs. Rub all over the loin. Or place loin and garlic mixture in a resealable plastic bag and shake to thoroughly coat. Let the coated pork sit at room temperature for 15-20 minutes, or cover and refrigerate for several hours or overnight.
Preheat oven to 350 degrees F
Generously spray or brush a large skillet with coconut oil and heat on medium-high heat. When the pan is hot, sear the pork for 3-4 minutes per side on all sides, or until browned. Place in a roasting pan and roast for 45-60 minutes, or until an instant-read thermometer inserted in the center reaches 145 degrees F and the juices run clear. Squeeze fresh lime over the cooked loin (optional) and let stand for 5 minutes before slicing.
Recipes
by Dr. Kellyann
on Feb 05 2023
Prep: 10 Minutes | Cook: 15 Minutes | Makes: 4 Servings
Ingredients
2 tablespoons coconut oil or ghee
1 onion, finely chopped
1 green or red pepper, finely chopped
1 can (28 ounces) diced tomatoes
2 tablespoons tomato paste
¼ teaspoon balsamic vinegar
1 teaspoon dried Italian seasoning
Dash of garlic powder
¾ teaspoon Celtic or pink Himalayan salt
⅛ - ¼ teaspoon ground black pepper
Pinch of parsley (optional)
8 eggs
Instructions
Warm the oil or ghee in a 10 inch (no bigger) skillet over medium heat. When the oil is hot, add in the onion and bell pepper. Cook for about 5 minutes, or until the vegetables soften.
Add the tomatoes, tomato paste, vinegar, Italian seasoning, garlic powder and salt and pepper and cook until the mixture is bubbling. It must be hot enough to poach the eggs. Crack the eggs into the mixture, leaving some of the yellow yolk exposed. Partially cover the skillet with a lid. Let the mixture bubble for about 5 minutes, or until the whites are set and the yolks are still runny. If you don’t like soft yolk, continue to cook. Optional: top with parsley.
Serve immediately.
Notes
The tomato mixture can be made ahead and refrigerated. Add the eggs when you reheat the skillet, just before serving.
