Recipes
Recipes
Guilt-Free Paleo and Low Carb Pie Crust
by Dr. Kellyann
on Nov 08 2017
Pie Crust
Prep time: 15 min • Cook time: 15-20 min
Ingredients
2 ½ cups almond meal
½ teaspoon salt
½ teaspoon baking soda
½ cup coconut oil, melted
2 tablespoon maple syrup
1 teaspoon pure vanilla extract
Directions
Preheat the oven to 325 degrees.
In a medium sized bowl, combine dry ingredients.
In a small bowl, combine wet ingredients.
Stir wet ingredients into dry.
Pat the dough into 9-inch glass pie dish, and bake for 15-20 minutes or until golden.
Remove from oven to cool.
Note: You want to create a thin, even layer, it make take 10 minutes to get this perfect. Vary it! Try pecan meal to add more flavor to your pie.
Recipes
Orange Ginger Mulled Cider with Collagen
by Dr. Kellyann
on Nov 06 2017
For that occasional treat while you’re on the 80/20 maintenance plan, the sweet, spiced taste of this cider satisfies your sweet tooth, AND gives you a boost of collagen to erase fine lines.
Prep time: 25 min • Yield: 2 servings
Ingredients:
2 cups of fresh, no-sugar-added apple cider (check your labels for added sugar!)
1 cup of water
1 packet of Orange Cream Collagen Cooler
6 whole cloves
1 (3-inch) cinnamon stick, broken into pieces
1/2 orange, sliced
1-inch peeled, fresh ginger, cut into 6 slices
Directions: Combine all ingredients into a medium saucepan. Simmer over low heat for 20 minutes, strain, and pour into 2 mugs.
Enjoy!
Recipes
by Dr. Kellyann
on Oct 28 2017
This mocha shake gives you a kick of caffeine to start your day, AND a healthy dose of pure, grass-fed collagen.
Prep time: 3 min • Yield: 1 serving
Ingredients:
1 cup water or almond milk, coconut milk, or coconut water if you’re on the maintenance plan
2 tablespoons coconut cream or ¼ cup full-fat coconut milk (optional for those on maintenance, adds creaminess)
1 packet Chocolate Almond Collagen Shake™
1 packet Collagen Coffee
Ice, add to blender or pour shake over ice (optional)
Directions: Pour liquids into blender first then add all other ingredients. Blend well
Enjoy!
Recipes
by Dr. Kellyann
on Aug 20 2017
This Kimchi Omelet is featured in Dr. Kellyann's Bone Broth Cookbook.
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 4 servings
Portions: 1 protein, 1/4 fat, 1/2 vegetable
In this breakfast eye-opener, gochugaru-spiked eggs wrap around crumchy kimchi. A wake-up call for your tastebuds, and great for your gut as well!
Ingredients:
1 tablespoon coconut oil
1 small zucchini, halved lengthwise and thinly sliced crosswise
1 scallion, halved lengthwise and cut into 1-inch pieces
3/4 cup chopped kimchi
8 large eggs
1/2 - 1 teaspoon gochugaru or crushed red-pepper flakes
Celtic or pink Himalayan salt
Directions:
In a large nonstick skillet, heat the coconut oil over medium heat. Add the zucchini and scallion and sauté on medium-high heat,cook stirring until the zucchini is slightly golden, about 3 minutes.
Add the chopped kimchi and warm thoroughly, about 1 minute. Meanwhile, whisk together the eggs, chili flakes, and a pinch of salt in a small bowl. Add the egg mixture to the nonstick pan, skillet, cover, and cook until set, about 5 minutes. Slide onto a plate, slice, garnish with spring onions, and serve.
Enjoy!
What Are the Health Benefits of Kimchi?
This low-calorie and gluten-free food contains delicious veggies with yummy seasonings. This breakfast dish doesn’t just taste amazing — it also has quite a few health benefits.
The probiotics kimchi develops during its fermentation process can support your health by encouraging immune health and supplying your body with healthy microorganisms.
Kimchi can also help support weight loss. Recent research has suggested that eating fermented kimchi may promote a healthy BMI. This could be because kimchi and eggs are both low in carbohydrates, which also makes them compatible with those following a keto or paleo diet.
How Else Can You Enjoy Kimchi?
You can always enjoy kimchi on its own, but you also have plenty of other imaginative ways to explore this traditional Korean dish.
Here are a few other easy kimchi recipes you can try:
Kimchi fried rice
Kimchi stir fry
Kimchi pancakes
Kimchi tacos
Kimchi dumplings
Experiment and pair with your favorite foods to find new ways kimchi can be part of your diet.
Kimchi Omelet: Your New Brunch Favorite
A unique take on a breakfast favorite, kimchi omelets deliver tastiness and nutritiousness all in one meal. They’re also quick and easy to make, making them great options for a fast brunch. Experiment with spices and additions to create your own delicious recipe!
For more cooking fun, check out our blog and download some of our favorite low-carb recipes!
Sources:
Different Immune Regulatory Potential of Lactobacillus plantarum and Lactobacillus sakei Isolated from Kimchi | NIH
Fermented Kimchi Reduces Body Weight and Improves Metabolic Parameters in Overweight and Obese Patients | NIH
Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial | PMC
Recipes
by Dr. Kellyann
on Aug 20 2017
This Raspberry Sorbet with Orange Cream Collagen Cooler is delicious, healthy, and beautiful!
Raspberry Sorbet with Orange Cream
Yield: 2 servings
Ingredients:
1 cup frozen raspberries
2 packets of Collagen Cooler in Orange Cream
1 cup water
2 ripe bananas
Directions: Blend all ingredients and re-freeze for 4 hours, or until it reaches desired sorbet texture... serve with coconut shreds on top. NOTE: Enjoy this sorbet if you are on the 80-20 maintenance plan. If you are still on the 21-Day Bone Broth Diet stay on track by making it a breakfast smoothie instead!
Raspberry Smoothie with Orange Cream
Yield: 1 serving Portions: 1 protein, 1 fat, 1 fruit
Ingredients:
1/2 cup frozen raspberries
1 packet of Collagen Cooler in Orange Cream
1 cup unsweetened coconut milk
Ice, optional
Directions: Add all ingredients to a blender and blend well. Hope you enjoy!
Recipes
Pecan-Crusted Chicken with Homestyle Applesauce
by Dr. Kellyann
on Aug 20 2017
This Pecan-Crusted Chicken with Homestyle Applesauce Recipe is from the bestselling Dr. Kellyann’s Bone Broth Cookbook.
Prep Time: 10 minutes
Cook Time: 25 minutes
Yield: 4 servings
Portions: 1 protein, 1/2 fat, 1 fruit
Elevate your chicken breast with a crunchy nut crust. Chunky cinnamon-spiced applesauce makes a sweet side for this Pecan-Crusted Chicken with Homestyle Applesauce
For the applesauce:
2 apples, such as McIntosh or Golden Delicious peeled (or leave on the peels for extra fiber), cored, and cut into 1/2-to 1-inch chunks.
Pinch of ground cinnamon
For the chicken:
1 pound boneless, skinless chicken breasts
1 teaspoon Celtic or pink Himalayan salt
1 teaspoon freshly ground black pepper
1 large egg
1/2 cup ground or very finely chopped pecans
2 tablespoons olive or coconut oil
For the applesauce: In a medium saucepan, combine the apples, 2 tablespoons water, and the cinnamon. Cover and cook over medium-low heat until the apples are very tender, about 25 minutes. Stir to smash the apples into a chunky sauce. Cover and set aside to keep warm. Stir before using.
For the chicken: Cut each breast crosswise into thirds. Place the pieces between 2 sheets of plastic wrap or in a zip-top plastic bag and pound with a meat mallet or heavy skillet until an even 1/2 inch thick. Season the pieces with 1/2 teaspoon of the salt and 1/2 teaspoon of the pepper. Set aside.
In a shallow bowl or pie plate, lightly beat the egg with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. In a separate bowl, combine the pecans and the remaining 1/4 teaspoon each salt and pepper.
Dip each cutlet into the egg mixture, evenly coating both sides and allowing excess egg to drop off. Dredge in the pecan mixture, pressing lightly to coat both sides.
In a skillet, heat 1 tablespoon of the oil over medium heat. Add half the chicken and cook until deep golden on both sides and no longer pink, about 5 minutes per side. Wipe out the pan and repeat with the remaining oil and chicken.
Serve with the warm applesauce.
Enjoy!
Recipes
Instant Pot Classic Chicken Bone Broth
by Dr. Kellyann
on Jun 05 2017
Make Bone Broth fast with your pressure cooker or Instant Pot! If you have a pressure cooker or Instant Pot, it's easy to make a big batch of bone broth. Here's how to do it.
Instant Pot: Dr. Kellyann's Classic Chicken Bone Broth Recipe
This is based on my Back to Basics Bone Broth Recipe.
Prep time: 14 mins • Cook time: 90 mins to 2 hours / 2 to 3 hours • Yield: Varies, about 1 gallon
2 or more pounds raw chicken bones/carcasses and additional wings, thighs or feet
2 unpeeled carrots, scrubbed and roughly chopped
2 stalks celery, including leafy part, roughly chopped
1 medium onion, roughly chopped
3 cloves garlic, peeled and smashed (optional)
2 teaspoons kosher salt
2 tablespoons apple cider vinegar
Directions
Place the vegetables, garlic, bones, and bay leaves into your pressure cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by 1 inch. Put on the cover and pressurize.
Cook on high pressure for 90 minutes to 2 hours for chicken or turkey, and 2 to 3 hours for beef.
When the cook time finishes, allow the Instant Pot to naturally release.
Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt if needed.
Chill the broth. It will keep for 3 days in the fridge and 3 months in your freezer.
Enjoy!
Recipes
Instant Pot Pulled Pork with Cranberries and Pecans
by Dr. Kellyann
on May 30 2017
Cranberries add a tart/sweet flavor to the pork. Serve leftovers in lettuce or cabbage cups for lunch. If there are any leftovers….
Instant Pot Pulled Pork with Cranberries and Pecans
Prep time: 15 mins • Cook time: 35 mins • Yield: 6 servings
Ingredients:
¼ cup spicy brown mustard
½ teaspoon garlic powder
½ cup coconut sugar or ½ teaspoon stevia
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground pepper
3 ½ pounds boneless pork shoulder, trimmed of excess fat
2 cups onions, roughly chopped
1 cup fresh cranberries
3 cups finely shredded cabbage, for serving
½ cup chopped pecans, toasted, for serving
½ cup dried cranberries, for serving
Directions: In a small bowl, combine mustard, garlic powder, coconut sugar/stevia, salt and pepper and mix well. Rub mixture on pork. Add the pork to the Instant Pot and top with onions and cranberries. Using your cooker’s instructions, bring the cooker up to full pressure.
Reduce heat to low, maintaining full pressure, and cook for 45 minutes. Allow to naturally release. Transfer pork to a platter or cutting board and shred with two forks. Strain the liquid discarding the cranberries and onions. Pour the strained liquid over the pork. Serve over shredded cabbage topped with chopped pecans and dried cranberries.
Enjoy!
Recipes
Instant Pot Pork Loin with Sauerkraut and Apples
by Dr. Kellyann
on May 30 2017
This is a traditional German dish often served on New Year’s Day for good luck. The cooked apples, onions, and kraut are sometimes served over mashed potatoes. It might sound like a crazy combination, but the flavors meld to create a sweet and savory sauce. Try them over cauliflower mashed potatoes to soak up all that goodness.
Instant Pot Pork Loin with Sauerkraut and Apples
Prep time: 15 mins • Cook time: 60 mins • Yield: 4 to 6 servings
Ingredients:
2 to 3 pound pork loin roast
½ teaspoon Celtic or Pink Himalayan salt
½ teaspoon freshly ground pepper
2 tablespoons pasture-raised butter or ghee
2 large onions, chopped
3 cloves garlic, chopped
1 cup chicken bone broth
4 to 6 cups sauerkraut, rinsed and drained
3 Granny Smith apples, peeled, cored and chopped
Directions: Season roast with salt and pepper. Set your Instant Pot/pressure cooker to the sauté setting*, melt butter/ghee, and brown roast on all sides. Remove the roast from the cooker and add onions, garlic, and broth. Scrape brown bits from the bottom. Return roast to the cooker and using your cooker’s instructions, bring up to full pressure.
Reduce heat to low, maintaining full pressure, and cook for 45 minutes. Using quick release method, release pressure and quickly add sauerkraut and apples to the cooker. Bring back to full pressure for 5 minutes and again use the quick release method. Slice and serve with sauce.
Serving suggestion: Serve with cauliflower “mashed potatoes”.
Recipes
Pork Chops in Creamy Garlic Sauce
by Dr. Kellyann
on May 30 2017
With just a few ingredients and your Instant Pot, you can have a delicious pork chops ready in minutes!
Instant Pot Pork Chops in Creamy Garlic Sauce
Prep time: 15 min • Cook time: 10 mins • Yield: 6 servings
Ingredients:
2 tablespoons pasture- raised butter or ghee
6 center cut pork chops, ½- to ¾-inch thick
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground black pepper
1 cup chicken bone broth
¼ cup garlic cloves, crushed
2 tablespoons arrowroot
½ cup unsweetened almond milk (not vanilla)
Directions: Set your Instant Pot to sauté*, heat the butter/ghee, season met with salt and pepper, and brown the chops on both sides. Remove the chops and deglaze the pan with the chicken bone broth. Return the pork chops to the cooker and cover with the crushed garlic cloves.
Using your cookers instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 8 minutes. Allow pressure to naturally release, set chops on a platter, stir arrowroot into almond milk, add to the pan juices, and bring to a boil, raising heat to the sauté setting. Stir and allow to thicken for about 2 to 3 minutes.
Note: *If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
by Dr. Kellyann
on May 30 2017
This hearty Instant Pot Oxtail Ragout is rich with flavor! Warm and comfy and good for the soul! If you haven’t had oxtail, it’s a great addition to your meal plan. It is tender, succulent, and extremely rich in collagen.
Instant Pot Oxtail Ragout
Prep time: 15 mins • Cook time: 35 mins • Yield: 6 servings
Ingredients:
2 tablespoons pasture-raised butter or ghee
1 large onion, diced
2 stalks celery, diced
2 carrots, peeled and diced
1 ½ cups beef bone broth
1-14 ounce can diced tomatoes
2 bay leaves
1 to 2 teaspoons fresh thyme or ½ to 1 teaspoon dried
½ teaspoon fresh rosemary or ¼ teaspoon dried
½ teaspoon salt
3 peppercorns
3 oxtails, joints separated, about 4 to 5 pounds
2 teaspoons red wine vinegar
2 tablespoons arrowroot (optional)
2 tablespoons water (optional)
Directions: Set your Instant Pot/Pressure cooker to the sauté setting*, heat butter/ghee and sauté onions, celery, and carrots for 2 minutes, or until softened. Add beef bone broth, tomatoes, bay leaves, thyme, rosemary, salt, and peppercorns and stir. Add oxtails. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 30 minutes.
Allow to naturally release. Skim off any excess fat, remove the bay leaves and peppercorns and add the red wine vinegar. If you wish to thicken the ragout, blend the arrowroot into 2 tablespoons of water. Bring the ragout to a boil on the sauté setting and stir in the arrowroot mixture. Boil gently, stirring constantly until the ragout has thickened, about 2 minutes.
Note: *If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
Instant Pot Lemon and Herb Chicken
by Dr. Kellyann
on May 30 2017
Need to get dinner on the table in a flash? You can “roast” a whole chicken in your pressure cooker in about 25 minutes. The chicken will be juicy and tender. Filling the cavity with lemon slices and herbs with bring added flavor. And after you feast, you can pop the bones right back in the pot to make a perfect batch of Instant Pot Chicken Bone Broth in only about 75 minutes—talk about a win-win!
Instant Pot: Lemon and Herb Chicken
Prep time: 20 mins • Cook time: 25 mins • Yield: 6 servings
Ingredients:
4 pound whole chicken, giblets removed and chicken rinsed
1 tablespoon olive oil
1 tablespoon pasture-raised butter or ghee, melted
1 teaspoon Celtic or Pink Himalayan salt
½ teaspoon freshly ground black pepper
1 cup chicken bone broth
½ lemon, cut in slices
½ yellow onion, quartered
2 cloves garlic
Several sprigs of fresh thyme, fresh rosemary, Italian parsley, and fresh sage
Directions: Rub the chicken breast with the olive oil and butter/ghee and season the entire chicken with salt and pepper. Preheat your Instant Pot/pressure cooker to the sauté setting*, and place the chicken in the cooker breast side down. Brown the chicken for about 2 minutes or until the breast is golden brown, but not burned. Remove the chicken from the cooker place on a plate. Deglaze the pan with the chicken bone broth.
Put the lemons, onions, garlic, and fresh herbs into the cavity of the chicken and return to the cooker. If your cooker has a rack, place chicken on rack; it makes removing the chicken from the pot easier. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 20 minutes. Allow to naturally release and test the chicken for doneness. A thermometer inserted into the thigh should register at least 170 degrees Fahrenheit.
If necessary, bring the cooker back to full pressure and cook for another 5 to 10 minutes. Quick release and recheck the temperature. Transfer the chicken to a plate or carving board, tent with foil and allow to rest. If desired, strain and degrease the broth using a fat separator. Carve the chicken and pour part of the broth on the carved meat and serve the rest on the side.
Note: *If your electric pressure cooker does not have sauté setting, brown chicken in a skillet on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
by Dr. Kellyann
on May 30 2017
Adding Italian herbs and tomatoes to a basic pot roast recipe enhances the flavors. Pressure cooking makes for fast preparation and seals in all the juices. The result is a super tender pot roast enhanced with aromatics.
Instant Pot Italian Pot Roast
Prep time: 15 min • Cook time: 25 mins • Yield: 6 servings
Ingredients:
3 to 3 ½ pound boneless beef chuck roast, trimmed
3 cloves garlic, very thinly sliced
1 tablespoon pasture-raised butter or ghee
¼ teaspoon or more freshly ground black pepper
¼ teaspoon Celtic or Pink Himalayan salt
2 cups beef bone broth
1 tablespoon coconut aminos
2 tablespoons tomato paste
1 to 2 stalks celery, chopped
1 bay leaf
2 teaspoons fresh thyme leaves, or 1 teaspoon dried*
2 teaspoons fresh oregano, chopped, or 1 teaspoon dried*
1 tablespoon fresh basil leaves, chopped, or 1 teaspoon dried*
1 pound small white onions, Cipollini or pearl onions, blanch for 1 – 2 mins and peel
4 carrots, peeled and cut into bite-size rounds
3 parsnips, peeled and cut into bite-size rounds
Directions: With a sharp knife cut small slits about ¾ inch deep in the roast and insert garlic slices, pushing down with your finger. Season with salt and pepper. Set your Instant Pot to the sauté setting,** heat butter/ghee and brown roast on all sides. Pour in beef bone broth, coconut aminos, tomato paste, celery, bay leaf, thyme, oregano, and basil and seal the lid.
Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 45 minutes. Use the quick-release method to lower the pressure. Add onions, carrots, and parsnips, and seal the lid. Bring the cooker up to full pressure and cook for an additional 10 minutes. Use the quick-release method again and transfer the roast and vegetables to a serving platter.
Notes: * You can substitute 1 tablespoon dried Italian seasonings for these 3 herbs. * *If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
Instant Pot Chicken with Leeks and Mushrooms
by Dr. Kellyann
on May 30 2017
The delicate flavor and texture of leeks combined with the earthiness of mushrooms turn ordinary chicken breasts into creamy deliciousness. Pressure cooking makes for fast preparation and seals in all the juices and flavors.
Instant Pot: Chicken with Leeks and Mushrooms
Prep time: 15 mins • Cook time: 10 mins • Yield: 6 servings
Ingredients:
6 boneless, skinless chicken breasts
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon pepper
4 tablespoons pasture-raised butter or ghee
3 pounds medium leeks, white and pale green parts only, sliced into circles
½ cup dry white wine* or chicken bone broth
1¼ pounds cremini or button mushrooms, sliced ¼” thick
2 tablespoons arrowroot
½ cup unsweetened almond milk (not vanilla)
Scallions or fresh parsley to garnish, optional
Directions: Pat chicken dry and season with salt and pepper. Set your Instant Pot/pressure cooker to the sauté setting**, heat butter/ghee and brown chicken on both sides. Remove chicken from cooker and transfer to a plate. Add wine to cooker and deglaze by boiling on sauté setting or on high heat, stirring and scraping up brown bits, until reduced to about 2 tablespoons, 1 to 2 minutes. Stir in wine/broth, leeks and mushrooms.
Top leeks and mushrooms with chicken breasts and juices from plate. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 8 minutes. Allow to naturally release for 4 minutes, then release any remaining pressure using the quick release method. Transfer chicken to a plate. Stir arrowroot into almond milk and add to Instant Pot returning to sauté setting or on high heat, stirring occasionally, until thickened, about 2 minutes. Serve chicken on top of leeks and mushrooms.
Note:
*If you are on the Bone Broth Diet or the 10-Day Belly Slimdown omit the white wine and replace with an additional 1-1/2 cups of chicken bone broth.
**If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
Instant Pot Margherita Chicken with Sundried Tomato Sauce
by Dr. Kellyann
on May 30 2017
Marinate the chicken the night before and have dinner ready in no time tomorrow! The intense flavor of the sundried tomatoes add a deep rich earthiness to this simple Instant Pot Margherita chicken dish.
Instant Pot Margherita Chicken with Sundried Tomato Sauce
Prep time: 10 mins • Cook time: 15 mins • Yield: 4 servings
Ingredients:
¼ cup balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon olive oil
2 garlic cloves, minced
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground pepper
6 boneless, skinless chicken breasts or thighs
2 teaspoons pasture-raised butter/ghee
1 cup chicken bone broth
½ cup sundried tomatoes, dried, not packed in oil
1 tablespoon fresh parsley, chopped
1 teaspoon lemon zest
Directions: Whisk the vinegar, mustard, lemon juice, olive oil, garlic salt, and pepper in small bowl to blend. Combine the vinaigrette and chicken pieces in a large food storage plastic bag and toss to coat. Refrigerate, turning the chicken pieces occasionally, for at least 2 hours and up to 1 day. Set your Instant Pot/pressure cooker to the sauté setting*, melt butter/ghee and lightly brown the chicken breasts.
Remove from the cooker and deglaze the pan with the chicken bone broth. Add the sundried tomatoes, parsley, and lemon zest and return the chicken to the cooker. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 8 minutes. Allow pressure to naturally release.
Note: *If your electric pressure cooker does not have sauté setting, brown chicken on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Serving Suggestions: Serve over wilted lettuce, spiralized zucchini, or spaghetti squash.
Enjoy!
Recipes
Instant Pot Braised Short Ribs
by Dr. Kellyann
on May 30 2017
If you’ve never had beef short ribs before, you’re missing out on a dining pleasure. Short ribs are flavorful, tender, and fall-off-the-bone delectable. They’re the best part of a prime rib roast. Don’t forget to save the bones for your next port of bone broth.
Instant Pot Braised Short Ribs
Prep time: 15 mins • Cook time: 35 mins • Yield: 6 servings
Ingredients:
1 tablespoon pasture-raised butter or ghee
4 ½ pounds lean short ribs
1 medium onion, chopped
2 cloves garlic, minced
1 cup beef bone broth
1 teaspoon salt
¼ teaspoon pepper
2 teaspoons coconut sugar or ⅛ teaspoon powdered stevia
½ teaspoon whole allspice
2 bay leaves
1 ¼ cup cold water
1 tablespoon arrowroot (optional)
2 tablespoons water (optional)
Directions: Set your Instant Pot to the sauté setting*, heat butter/ghee. Add short ribs and brown on all sides. Add onion and garlic and cook for 1 minute. Add the beef bone broth, salt, pepper, coconut sugar, allspice and bay leaves. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 30 minutes.
Allow to naturally release. Remove the meat to a platter. If you wish to thicken the sauce, skim off any excess fat, remove the bay leaves and allspice and add the coconut milk to the cooker. Blend the arrowroot into 2 tablespoons of water. Set your cooker to sauté, bring the sauce to a boil and stir in the arrowroot mixture. Boil gently, stirring constantly until the sauce has thickened or about 2 minutes.
Note: *If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
by Dr. Kellyann
on May 30 2017
Feel like Julia Child with this version of her famous French Dish! Fresh herbs and a high quality wine are the secrets to this dish. Wine is vital to this dish, so enjoy it when you are on maintenance.
Instant Pot: Beef Bourguignon
Prep time: 15 mins • Cook time: 25 mins • Yield: 6 servings
Ingredients:
4 slices bacon, chopped
2 tablespoons pasture-raised butter/ghee, divided
24 medium white mushrooms wiped with damp cloth to clean, thinly sliced
½ teaspoon salt
¼ teaspoon pepper
1 ½ cups pearl onions, frozen and defrosted or fresh and blanched and peeled
3 pounds lean sirloin, 1-inch thick, trimmed and cubed into 1-inch pieces
6 tablespoons arrowroot
1 ½ cups burgundy wine*
2 ½ cups beef bone broth
4 sprigs fresh sage
4 sprigs fresh thyme
Directions: Set your Instant Pot/pressure cooker to the sauté setting**, add the chopped bacon and cook until crisp. Remove the bacon bits with a slotted spoon and set aside. Add 1 tablespoon of the butter/ghee and melt into the bacon drippings. Add mushrooms to the pan and turn to coat evenly with butter and bacon drippings.
Season with salt and pepper. Sauté mushrooms 2 to 3 minutes and add onions to the pan. Continue cooking onions and mushrooms 2 to 3 minutes longer, and then transfer to a plate. With the setting still on sauté, add the remaining tablespoon of butter/ghee to the pan. When melted, add meat and brown evenly on all sides. Add arrowroot to the browned meat and sauté for 2 minutes.
Slowly add wine to the pan while stirring. When the wine comes to a boil and you have scraped up the pan drippings, add the bone broth and herbs to the pot. Return onions and mushrooms to cooker. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 12 minutes. Allow pressure to release naturally. Remove the herbs and serve over cauliflower “rice” or cauliflower “mashed potatoes.”
Note:
*If you are on the Bone Broth Diet or the 10-Day Belly Slimdown omit the burgundy wine and replace with an additional 1-1/2 cups of beef bone broth.
**If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
by Dr. Kellyann
on Apr 21 2017
Looking for a way to boost the nutrition of your broth even further? Add dark leafy greens to your bone broth for a boost of vitamins, minerals, and phytonutrients. Have it as a soup or blend for a green drink.
Prep Time: 10 min • Cook Time: 10 to 15 min • Yield: 1 quart or 4, 8-ounce cups
4 ½ cups bone broth
1-inch knob fresh ginger, sliced
1 clove garlic, smashed
½ teaspoon ground turmeric, to taste
2 or 3 black peppercorns
Pinch cayenne
Pinch cumin
Pinch ground cardamom, optional
2 cups chopped dark leafy greens, i.e. dandelion greens, spinach, chard, kale
Celtic or Pink Himalayan salt, use after serving
Add all ingredients, except the greens, to a pot and barely simmer for 10 to 15 minutes.
Strain solids in a fine mesh strainer.
Add greens to broth and let sit covered for 10 minutes for tender greens such as spinach. For more fibrous greens such as kale, barely simmer in the broth for 10 to 15 minutes.
Enjoy!
Recipes
Turn those Turkey Bones into “Liquid Gold”
by Dr. Kellyann
on Nov 25 2016
Yesterday, over a warm, festive Thanksgiving table, I gave thanks for my many blessings. And today, I’m giving thanks again—because the holiday is over, the dishes are done, and I can relax! And here’s something else I’m thankful for: the turkey bone broth that’s simmering away on my stovetop right now from my leftover turkey bones.
After a big meal (yes, even nutritionists overdo it a little at Thanksgiving) I’m ready for a big hit of this “liquid gold.” If you have a turkey carcass sitting in your own fridge, don’t let that baby go to waste. It’s full of fat-melting, wrinkle-blasting power, and turning it into bone broth is as easy as cooking gets.
Just cover your turkey bones with filtered water, add an onion, some celery, a carrot or two, and any seasonings you like, and let your broth simmer for at least six hours. Simple! Of course, if you’re feeling more gourmet, you can turn that beautiful broth into a fabulous soup. Here’s a sneak-peek recipe from my new cookbook, coming out in December. (And a HUGE thank-you to all of you who’ve pre-ordered it!)
THAI COCONUT TURKEY SOUP Prep Time: 10 minutes • Cook Time: 25 minutes • Yield: 4 servings INGREDIENTS
2 tablespoons coconut oil
1 medium yellow onion, thinly sliced
1 medium red bell pepper, thinly sliced
12 ounces sliced shiitake mushroom caps
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1 cup cherry tomatoes
4 cups turkey bone broth
1⁄2 cup canned coconut milk, well stirred
1 tablespoon Thai green curry paste
1 cup shredded cooked turkey meat
Celtic or pink Himalayan salt
1⁄4 cup chopped fresh cilantro
1 fresh red Thai bird chile (optional), thinly sliced (wear gloves when handling)
DIRECTIONS
In a 4-quart saucepan, melt the coconut oil over medium heat. Add the onion and bell pepper and cook until they begin to soften, about 5 minutes.
Add the mushrooms, ginger, and garlic and cook until the mushrooms are soft and begin to release their liquid, about 5 minutes.
Add the tomatoes and cook until their skins begin to soften, about 3 minutes.
In a bowl, whisk together the broth, coconut milk, and curry paste until the curry paste is incorporated. Add the mixture to the saucepan and bring to a simmer.
Add the shredded turkey and cook until the turkey is heated through, about 2 minutes. Season to taste with salt.
To serve, divide among 4 wide shallow bowls and garnish with the cilantro and chile (if using).
Get those turkey bones simmering in a stock pot today, and you’ll have tons of gorgeous bone broth to warm you up and slim you down. And best of all, this beautiful liquid gold is free. Now, that’s something to give thanks for!
Keep thinking Big and living BOLD!
Recipes
by Dr. Kellyann
on Oct 03 2016
Pecan Crusted Salmon Filets
Good for you Omega-3s in salmon boost your skin’s elasticity and are great at moisturizing your hair to help keep it shiny. Almonds and pecans are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease by decreasing total as well as LDL or “bad cholesterol” and increasing HDL or “good cholesterol” levels in the blood.
Prep time: 15 min • Cook time: 10 min • Yield: 4 servings • Portions: 1 protein, 1.75 fat
Ingredients:
1 tablespoons ghee, melted
½ tablespoon coarse Dijon mustard
2½ teaspoons pure maple syrup
⅓ cup almond meal, or finely grind
1/3 cup whole almond
⅓ cup pecans, finely chopped
2 teaspoons freshly chopped parsley
1 pound wild salmon, 1 inch thick, skinned and cut into
4 pieces Celtic or pink Himalayan salt and pepper to taste
Directions:
Preheat oven to 450 degrees F. Line a baking sheet with parchment. Combine melted ghee, coarse Dijon mustard, and maple syrup in a small bowl. In another small bowl, combine almond meal, pecans and parsley.
Place salmon filets on prepared baking sheet. Generously brush the top of the filets with the mustard mixture. Top each piece with the almond meal/pecan mixture and pat down lightly. Bake for 8 to 10 minutes or until salmon flakes with a fork. Garnish with additional chopped parsley if desired.
Enjoy!
