Recipes
Recipes
by Dr. Kellyann
on Sep 30 2016
Prep time: 3 min • Yield: 1 serving
Ingredients:
1 scoop vanilla Bone Broth Protein
1 cup almond milk, unsweetened
1 small peach or ½ cup frozen peaches
⅓ cup full fat coconut milk
½ teaspoon pure vanilla extract
1 tablespoon, ground flax seed, optional
1 tablespoon chia seeds, optional
Ice, optional
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
Supercharged Chocolate Shake
Supercharge your shake with greens, healthy fats, antioxidants, omegas, iron, and fiber.
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
1 scoop chocolate Bone Broth Protein or 1 Super Chocolate Smoothie
Handful fresh spinach (about 1 cup)
½ cup blueberries
1 tablespoon ground flax seed or hemp seed
¼ avocado (optional for those on 80/20 maintenance)
1 tablespoon raw cacao powder (optional for those on 80/20 maintenance)
Ice, add to blender or pour shake over ice (optional)
Directions: Pour liquid into blender first then add all other ingredients. Blend well
Note: For a post workout shake, coconut water is a good choice.
Add-ins: To add even more nutrients to your shake you can add 1 tablespoon of any of the following. Flax seeds add fiber, protein, and omega-3’s Chia seeds add fiber and protein Hemp seeds add a nutty flavor and protein Greens such as spinach, kale, chard, parsley, etc. add vitamins, minerals, and fiber
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
The Blue and Green Shake
Prep time: 3 min • Yield: 1 serving • Value: 1 protein, 1 fruit, 1 fat
Ingredients:
1 scoop Bone Broth Protein in Vanilla
1 cup almond milk, unsweetened
1 handful blueberries, about ½ cup
1 cup spinach, packed
½ avocado
½ to 1 teaspoon pure vanilla extract
1 tablespoon ground flax seed, optional
1 tablespoon chia seeds, optional Ice
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
Prep time: 2 min • Yield: 1 serving • Value: 1 protein, 1 fruit, 1 fat
Ingredients:
1 scoop Tropical Pina Colada Cooler
1 cup almond milk, unsweetened
⅓ cup full fat coconut milk
¼ cup fresh, frozen, or canned unsweetened pineapple
1 tablespoon, ground flax seed, optional
1 tablespoon chia seeds, optional
Ice, optional
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Enjoy!
Recipes
Double Chocolate Pudding Shake
by Dr. Kellyann
on Sep 30 2016
Double Chocolate Pudding Shake
Chocolate pudding in a glass! Yum! You can eat this shake with a spoon! Extra chocolate adds richness and chia and xanthan gum provide a creamy, silky consistency. This shake is for those on the maintenance plan.
Prep time: 3 min • Yield: 1 serving
Ingredients:
1 cup water or almond milk or coconut milk
1 scoop chocolate Bone Broth Protein™
¼ avocado
1 tablespoon raw cacao powder
1 tablespoon chia seeds
¼ teaspoon xanthan gum
Ice – add about 6 ice cubes to blender
Directions: Pour liquid into blender first then add all other ingredients. Blend well. Refrigerate for about an hour to thicken into a pudding consistency.
Note: For a post workout shake, coconut water is a good choice.
Add-ins: To add even more nutrients to your shake you can add 1 tablespoon of any of the following. Flax seeds add fiber, protein, and omega-3’s Chia seeds add fiber and protein Hemp seeds add a nutty flavor and protein Greens such as spinach, kale, chard, parsley, etc. add vitamins, minerals, and fiber
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
Green Goddess Smoothie
Prep time: 5 min • Yield: 1 serving • Value: 1 protein, 1 vegetable, 1 fat
Ingredients:
1 scoop vanilla Bone Broth Protein
1 cup almond milk, unsweetened
1 cup spinach, tightly packed
½ avocado
¼ teaspoon pure vanilla extract
1 tablespoon, ground flax seed, optional
1 tablespoon chia seeds, optional
Ice, optional
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Recipes
by Dr. Kellyann
on Sep 30 2016
Who doesn’t like chocolate with refreshing peppermint? They’re such a great flavor combo.
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 scoop chocolate Bone Broth Protein
2 to 3 fresh mint leaves or ⅛ or more teaspoon natural mint flavoring
Ice, add to blender or pour shake over ice (optional)
Directions: Pour liquids into blender first then add all other ingredients. Blend well.
Note: For a post-workout shake, coconut water is a good choice.
Add-ins: To add even more nutrients to your shake you can add 1 tablespoon of any of the following.
Flax seeds add fiber, protein, and omega-3’s
Chia seeds add fiber and protein
Hemp seeds add a nutty flavor and protein
Greens such as spinach, kale, chard, parsley, etc. add vitamins, minerals, and fiber
Enjoy!
Recipes
by Dr. Kellyann
on Sep 14 2016
Stuffed in a large Portobello mushroom, a savory pork and spinach filling combined with roasted red peppers and Italian seasoning make a hearty lunch or dinner. They can be made ahead, refrigerated, and reheated. You need a fork and knife for these giants! Prep time: 20 mins • Cook time: 25 mins • Yield: 4 entrée servings
Ingredients:
4 large Portobello mushrooms
1 tablespoon coconut oil or ghee
¼ cup scallions, about 6 or 7, white part only, minced
¼ cup roasted red peppers, blotted dry and chopped
1 garlic clove, minced 6 Kalamata olives, chopped (for maintenance or the 80/20 plan)
1 pound lean ground pork or ground turkey
1 to 1 ½ teaspoons Italian seasoning
½ to 1 teaspoon ground fennel seeds, optional
¼ to ½ teaspoon crushed red pepper flakes, optional
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground pepper
2 packed cups fresh spinach, chopped, measure after chopping
2 ounces, about 3 tablespoons goat cheese feta, crumbled (for maintenance or the 80/20 plan)
2 tablespoons pine nuts (for maintenance or the 80/20 plan)
Directions:
Preheat oven to 450° F.
Remove the stems from the mushrooms, chop, and set aside. With a damp cloth, gently clean the mushroom caps. Using a spoon, carefully scoop out the black gills and discard. Place mushroom caps on a sheet pan, cap side up and roast for about 7 minutes to soften the caps.
In a large skillet on medium heat, melt the coconut oil/ghee. Sauté the scallions for about 4 minutes. Add the chopped mushroom stems, roasted red peppers, garlic, olives (optional) meat, seasonings, salt and pepper and sauté for another 5 minutes, breaking up any large chunks of meat. Add the spinach and goat cheese and pine nuts (optional), and combine.
Scoop the filling into each mushroom cap and bake for about 12 to 15 minutes.
Enjoy!
Recipes
Primal Parmesan Crisps with Chicken Salad
by Dr. Kellyann
on Sep 14 2016
Who would have guessed just non-processed full-fat cheese could make a crunchy good treat? These Parmesan crisps are the perfect primal substitute for crackers or even tortilla chips and perfect with dips, guacamole, and chicken salad.
PRIMAL PARMESAN CRISPS
Prep time: 10 min • Cook time: 5 - 7 min • Yield: 1 dozen PARMESAN CRISPS
Ingredients
1 cup unprocessed full fat parmesan cheese, shredded
Directions
Preheat oven to 350º F. Line a sheet pan with parchment.
Make twelve 3-inch circles of cheese (about 1 tablespoon plus 1 teaspoon each) spaced evenly on parchment.
Bake for 5 to 7 minutes until the edges are starting to turn golden.
Remove from oven and let cool.
CHICKEN SALAD
Ingredients
¾ cup cooked chicken, cut into a small dice or shredded
2 tablespoons celery, minced
1 tablespoon onion, minced
2 to 3 tablespoons olive oil mayonnaise
Salt and pepper to taste
Directions
Mix all ingredients in a medium bowl.
Spoon a dollop of chicken salad on each cooled cheese round and serve.
Recipes
by Dr. Kellyann
on Sep 14 2016
YES! You can have dessert! Granita is a frozen dessert you can make with almost any of your favorite flavors including coffee, tea, lemon juice and mint. Originally from Sicily, it’s served all over Italy. By scraping the liquid mixture as it freezes, you create a yummy crystallized dessert.
GRANITA
Prep time: 10 mins plus 1 ½ or more hours for freezing • Yield: 2 servings
INGREDIENTS
Espresso Granita
2 cups espresso or strong black coffee, at room temperature
½ teaspoon lemon zest (optional)
Stevia to taste
Lemon Granita
1½ cups freshly squeezed Meyer lemon juice from about 6 Meyer lemons (If you use tradition Eureka lemons, they are much more acidic and lack the sweetness of Meyer lemons. In this case you may choose to use less lemon juice and make up the difference with water.)
½ cup water
1 teaspoon lemon zest
Stevia to taste
Spiced Tea
2 ¼ cups water
2 Earl Gray tea bags, black tea bags, or equivalent loose tea
½ teaspoon ground green cardamom or two green cardamom pods
2 whole black peppercorns
½ teaspoon fennel seeds
½ to ¾ teaspoon cinnamon or 1 small cinnamon stick
4 slices fresh ginger
2 whole cloves
Stevia to taste
Green Tea Mint
2 ¼ cups water
2 green tea bags or equivalent loose tea
Handful fresh mint
Stevia to taste
DIRECTIONS
For Espresso and Lemon Granita: Combine all ingredients and stir until stevia dissolves.
For the two Tea Granitas: Heat water, tea, and all spices/herbs in a small saucepan. Bring to a boil and simmer on low for 3 to 5 minutes to infuse the tea. Strain through a fine mesh sieve.
Pour mixture into 9- x 13-inch pan and place in freezer. The mixture should only be ¼- to ½-inch deep. Freeze for about 30 minutes.
Remove from freezer and use a dinner fork to scrape any ice crystals that have formed on the bottom or sides of the pan. Return to freezer and repeat the scraping process every 30 minutes for 1 ½ hours or until the mixture is thoroughly frozen. The granita should look like a fluffy pile of ice crystals. If you freeze until the crystals are frozen solid, dip the bottom of the pan in a hot water for a few seconds to loosen. Spoon into pretty bowls or glasses and garnish if desired.
Hope you enjoy!
Recipes
by Dr. Kellyann
on Apr 14 2016
Prep time: 1 minute • Cook time: 30 minutes
Ingredients:
1 or more pounds beef marrow bones Celtic or pink Himalayan salt Ground black pepper
Directions: Preheat your oven to 425 degrees. Place the marrow bones in a shallow roasting pan and bake for about 30 minutes. Season with salt and pepper. Once you’ve enjoyed the marrow, save the bones for your next batch of bone broth.
Recipes
The Fastest Chicken Bone Broth
by Dr. Kellyann
on Jan 31 2016
Prep: 15 min • Cook: 90 min to 2 hrs • Yield: varies depending on pot size; these ingredients are sufficient for a gallon of broth
Ingredients:
2 or more pounds raw* chicken bones/carcasses (from about 3 or 4 chickens)*
6 to 8 chicken feet or 1 pig’s foot*
One whole chicken and additional wings or thighs, optional*
2 to 4 carrots, scrubbed and roughly chopped
3 to 4 stalks organic celery, including leafy part, roughly chopped
1 medium onion, cut into large chunks
1 tomato, cut into wedges (optional)
1 or 2 whole cloves garlic
2 teaspoons peppercorns
¼ to ½ cup apple cider vinegar, depending on the size of the pot
Enough purified water to just cover the bones when they are in the pot
Directions: Place all the bones, vegetables and the peppercorns in pressure cooker. Add the vinegar and enough purified water to cover everything by 1 inch. Cover pressure cooker and secure the lid. Cook on high heat and bring the pot up to its full pressure. This will likely take 10 – 15 minutes. Reduce the heat to maintain the pressure and cook for 90 to 120 minutes. Turn off the heat and allow the pressure cooker to release pressure naturally; about 15 minutes. Open pressure cooker and follow instructions for storage.
Recipes
Non-Allergenic Chicken Bone Broth
by Dr. Kellyann
on Jan 05 2016
Prep: 15 min • Cook: 2 hrs • Yield: varies depending on pot size; these ingredients are sufficient for a gallon of broth
Ingredients:
2 or more pounds raw chicken bones/carcasses (from about 3 or 4 chickens)
6 to 8 chicken feet
One whole chicken and additional wings or thighs, optional
Enough purified water to just cover the bones when they are in the pot
¼ to ½ cup apple cider vinegar, depending on the size of the pot
2 to 4 carrots, scrubbed and roughly chopped
3 to 4 stalks organic celery, including leafy part, roughly chopped
1 or 2 whole cloves (optional)
2 teaspoons peppercorns
1 bunch parsley, add in the last hour
Directions: Place all the bones in a slow cooker or large stockpot. Add the vinegar and enough purified water to cover everything by 1 inch.
On medium heat, bring the water to a simmer. Use a shallow spoon to carefully skim the film off the top of the broth. Add carrots, celery, and spices and reduce the heat to low. You want the broth to barely simmer. Skim occasionally over the first 2 hours, and be sure the bones are always covered with water. You will have to add water during the cooking process. Simmer for at least 2 hours.
When the broth is done, turn off the cooker or remove the pot from the heat. Using tongs and/or a large slotted spoon remove all the bones and the meat. Save the chicken for use in the broth or for another recipe. Pour the broth through a fine mesh strainer and discard the solids. Let cool on the counter before refrigerating. You can skim off the fat easily after the broth is chilled if desired.
When chilled the broth should be very gelatinous. The broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.
Notes:
(1) If it’s hard to get chicken bones from your butcher, you may be able to get backs and necks.
(2) The number of pounds of bones will vary based on the size of your slow cooker or stock pot. You want the bones to fill the vessel so you can just cover them with water. If you have chicken bones from any leftover chicken, also add those.
(3) You use chicken feet for the cartilage which is necessary for good broth and the health benefits of gelatin, collagen and calcium. If you use chicken feet, you need to remove the outer yellow skin if the butcher has not already done so.
To do this, immerse in boiling water for about 10 to 20 seconds, and they will peel easily. If you boil them any longer, it’s nearly impossible to peel them because they become rubbery. It’s also easier to peel them before they are frozen. You can cut off the claws if you choose.
(4)The chicken meat is optional, but I usually add it so I have the chicken for soup or another recipe. If you have favorite herbs, you can add them to the bone broth to enhance the flavor. Thyme is particularly nice with chicken broth. Since you might use the broth in a variety of recipes, I prefer not to salt it while cooking.
Recipes
Delicious and Nourishing Fish Bone Broth Recipe
by Dr. Kellyann
on Dec 03 2015
Whether you prefer not to eat land animals or you’re looking for something new to add to the mix, fish bone broth does not disappoint. It’s just as nutrient dense and equally as delicious.
Fish Bone Broth: Equally Nutritious & Delicious You know I’m a big fan of bone broth. I call it liquid gold. Because it’s loaded with minerals, gut healing nutrients, and collagen for healthy skin, hair, bones, and joints. Need I say more! Now, when you think of bone broth, chances are you think of beef or chicken. But, have you ever tried fish bone broth? If not, you’re missing out!
How to Make Fish Bone Broth I love the heartiness of beef bone broth and the rich, warm flavor of chicken or turkey bone broth. But some days, I’m in the mood for a light, delicate broth—and that’s when I head straight for the kitchen and cook up a batch of fish bone broth. Similar to beef or chicken, fish bone broth is made by simmering fish carcasses or heads with water, veggies, and spices. However, since fish bones are smaller and more delicate, you can draw out the nutrients in much less time. In fact, some recipes require as little as one hour.Which means you get all the same benefits in a fraction of the time. Yes, please!
Fish bone broth has a lovely flavor if you drink it straight from the mug, and it also makes a wonderful base for soups—especially Asian-influenced soups. And in addition to the wrinkle-blasting collagen and fat-burning nutrients you get from bone broth, fish bone broth gives you a healthy dose of iodine to keep your thyroid happy.
Benefits of Fish Bone Broth We’ve already covered the time factor. Which is a huge bonus in my book. And fish bone broth contains many of the same nutrients as chicken and beef, such as phosphorus, magnesium, silicon, sulfur, calcium, trace minerals, and collagen to name a few. Which is great news for pescetarians! But fish bone broth excels when it comes to iodine–a mineral not found in the bones of land animals. And iodine is essential for optimal thyroid health (among many other things). This is important since thyroid cancer has continuously increased around the world in the last decade. It has become the most common hormone-related cancer. And has skyrocketed to the fifth most common cancer among women. Yikes!
However, according to a recent meta-analysis of over 2200 cases, a higher iodine intake was shown to be a protective factor against thyroid cancer. And getting more iodine in your diet is as simple as eating more fish and making bone broth with the leftover heads or carcasses. It’s also worth mentioning that a healthy thyroid is closely linked to your metabolism. And that means we’re talking about your waistline.
Quality Matters Not all fish is created equal. These days we are faced with the option of wild or farmed fish. In most cases, wild fish is best. And fish that is caught in a sustainable fashion. In addition, it’s best to use a non-oily fish for making broth to prevent the oils from becoming rancid during cooking. Therefore, according to the Monterey Bay Aquarium Seafood Watch, the most sustainable non-oily options are wild Pacific cod, rockfish, or sole. So next time you’re at the store, try buying a whole, intact fish instead of a pre-cut portion. Or, if that doesn’t work, you can ask your fishmonger to save the heads and carcasses for you.
The cost is often very low (if not free). Or simply ask your butcher to save carcasses for you—or visit good fish restaurants, which often buy whole fish, and ask if they can supply you with bones. It’s a win-win situation for everyone: Your suppliers can recycle bones they’d otherwise toss out, and you get those bones for a very small price—or often even for free). How’s that for a good deal all around?
Here’s my simple fish bone broth recipe. Give it a try, and I think you’ll fall in love with it. Bon appetit!
Just be sure to use bones from a non-oily fish, because the oils in fatty fish like salmon can develop an off taste if they cook for a long time. Also, make your fish bone broth on the stove rather than in a slow cooker, because it cooks very quickly.
Fish Bone Broth
Prep Time: 15 minutes • Cook Time: 1 hour 15 minutes Yield: Varies depending on pot size; these ingredients are sufficient for 1 gallon of broth
5–7 pounds fish carcasses or heads from large non-oily fish such as halibut, cod, sole, rockfish, turbot, or tilapia (Non-oily fish is necessary because the fish oils in fatty fish such as salmon become rancid in cooking).
2 tablespoons ghee
1–2 carrots, scrubbed and coarsely chopped
2 ribs organic celery, including leafy part, coarsely chopped
2 medium onion, coarsely chopped
Purified water to just cover the bones in the pot
1 bay leaf
1–2 whole cloves
2 teaspoons peppercorns
1 tablespoon bouquet garni or a small handful of fresh parsley and 4–5 stems fresh thyme
Wash the fish and cut off the gills if present. In a large stockpot, melt the ghee over medium-low to low heat. Add the carrots, celery, and onion and cook, stirring occasionally, for about 20 minutes. Add the fish and enough water to cover it by 1”. Increase the heat to medium and bring the water to a bare simmer. Use a shallow spoon to carefully skim the film off the top of the broth.
Add the bay leaf, cloves, peppercorns, and bouquet garni and reduce the heat to low. Cook at a bare simmer for about 50 minutes, uncovered or with the lid askew. Continue to skim the surface as needed. When the broth is done, remove the pot from the heat. Using tongs and/or a large slotted spoon, remove all the bones. Pour the fish bone broth through a fine mesh strainer and discard the solids. Let cool on the counter before refrigerating.
You can skim off the fat easily after the broth is chilled if desired. When chilled, the broth should be very gelatinous. The fish bone broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.
Enjoy!
Recipes
Tomato Ketchup and cocktail sauce
by Dr. Kellyann
on Apr 26 2015
Prep time: 5 min • Cook time: 5 to 10 min • Yield: 1 cup
Ingredients
½ cup tomato paste, sugar- and dextrose-free
¼ cup apple cider vinegar
¼ cup apple juice, unsweetened
Pinch onion powder
⅛ teaspoon ground cloves*
Directions
Mix all ingredients in a small saucepan and heat over very low heat for about 5 minutes, continually stirring to prevent scorching. If you want the ketchup to thicken further, you can continue to keep it at a very low simmer for a few more minutes.
Cool completely and store in the refrigerator in a jar with a tight-fitting lid. It will keep refrigerated for about 2 weeks.
Note: The ketchup is heated to encourage all the flavors meld; it will also slightly thicken.
The cloves are important to make the ketchup more robust and aromatic, but you can omit it.
Variation: To make cocktail sauce mix ½ cup ketchup with 1 ½ to 2 tablespoons prepared horseradish. (Find it in the refrigerated case at the grocery store.) Add a dash of hot sauce and stir. Adjust horseradish to suit your tastes.
Perfect with chilled shrimp!
Recipes
by Dr. Kellyann
on Apr 17 2015
Prep time: 20 • Cook time: 30 minutes • Yield: 4 servings
Ingredients:
4 medium zucchini
1 pound ground lamb
⅓ cup red onion, chopped
¼ cup roasted red peppers, chopped
1 clove garlic, minced
1 tablespoon fresh mint, chopped
1 tablespoons lemon zest, about
1 lemon
1-2 tablespoons of Dr. Kellyann's Greek Lemon Chicken Bone Broth
4 teaspoons almond meal (optional)
Salt and pepper to taste
Directions: Preheat oven to 375⁰F Cut each zucchini in half lengthwise. Using a small spoon or melon baller, scoop out and reserved the flesh, forming individual zucchini shells. Chop the reserved flesh and set aside. Brown the ground lamb in a skillet over medium-high heat. After 5 minutes, add the reserved zucchini, red onion, roasted red peppers, bone broth powder. and garlic and sauté for about 5 minutes more.
Remove from heat and stir in the fresh mint and lemon zest. Fill each zucchini boat with the lamb mixture. Optionally, sprinkle lightly with almond meal. Place on a foil- or parchment- lined baking sheet. Spray lightly with coconut oil and bake for 25 to 30 minutes, until lightly browned. Optionally serve with fresh mint and lemon wedges.
Recipes
by Dr. Kellyann
on Apr 17 2015
Prep: 15 min • Cook: 4 to 8 hrs • Yield: varies depending on pot size; these ingredients are sufficient for a gallon of broth
Ingredients:
2 or more pounds raw* chicken bones/carcasses (from about 3 or 4 chickens)*
One whole chicken and additional wings or thighs, optional*
Enough purified water to just cover the bones when they are in the pot
¼ to ½ cup apple cider vinegar, depending on the size of the pot
2 to 4 carrots, scrubbed and roughly chopped
3 to 4 stalks organic celery, including leafy part, roughly chopped
1 medium onion, cut into large chunks
1 tomato, cut into wedges (optional)
1 or 2 whole cloves
2 teaspoons peppercorns
1 bunch parsley, add in the last hour
Directions: Place all the bones in a slow cooker or large stockpot. Add the vinegar and enough purified water to cover everything by 1 inch. On medium heat, bring the water to a simmer. Use a shallow spoon to carefully skim the film off the top of the broth. Add all the vegetables (except parsley) and spices and reduce the heat to low. You want the broth to barely simmer. Skim occasionally over the first 2 hours, and be sure the bones are always covered with water. You will have to add water during the cooking process.
Cook for at least 4 hour to 8 hours. When the broth is done, turn off the cooker or remove the pot from the heat. Using tongs and/or a large slotted spoon remove all the bones and the meat. Save the chicken for use in the broth or for another recipe. Pour the broth through a fine mesh strainer and discard the solids. Let cool on the counter before refrigerating. You can skim off the fat easily after the broth is chilled if desired. When chilled the broth should be very gelatinous. The broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.
Notes:
* If it’s hard to get chicken bones from your butcher, you may be able to get backs and necks. * The number of pounds of bones will vary based on the size of your slow cooker or stock pot. You want the bones to fill the vessel so you can just cover them with water. If you have chicken bones from any leftover chicken, also add those.
* The chicken meat is optional, but I usually add it so I have the chicken for soup or another recipe. If you have favorite herbs, you can add them to the bone broth to enhance the flavor. Thyme is particularly nice with chicken broth. You can also add garlic. Since you might use the broth in a variety of recipes, I prefer not to salt it while cooking.
Recipes
by Dr. Kellyann
on Apr 15 2015
Prep time: 15 min • Cook time: 10 min • Yield: a little over ¾ cup
Ingredients:
¼ cup raw sesame seeds
¼ cup raw sunflower seeds
2 tablespoons poppy seeds
1 teaspoon caraway seeds
1 teaspoon flaked salt
½ teaspoon coarsely ground black pepper
½ to 1 teaspoon crushed red pepper flakes
1 tablespoon orange zest
Directions:
Preheat oven to 350º F.
Pour sesame seeds and sunflower seeds on a small baking sheet and toast in the oven for 5 to 7 minutes stirring twice. Pour into a small bowl. Preheat a sauté pan over medium heat and add poppy seeds. Toast for about 5 minutes and add to bowl.
Using the same pan, toast caraway seeds for about 1 to 2 minutes and add to bowl.
Add salt, pepper, crushed red pepper and orange zest and mix all together. Store in a tightly sealed container or jar and store away from heat as you would with other spice blends.
Notes: Great on steamed or sautéed vegetables; it really gives them some zing! Also great on sweet potatoes or sprinkled over eggs.
Recipes
Chinese Snow Peas with “Bird Seed” Spice Mix
by Dr. Kellyann
on Apr 15 2015
Prep time: 45 min • Cook time: 35 min • Yield: 4 to 6 servings
Ingredients:
1 tablespoon ghee
1 large shallot, sliced into thin rounds
4 cups Chinese snow peas
1 teaspoon toasted sesame oil
1 medium orange 2 tablespoons “Bird Seed” Spice Mix
Directions:
Melt ghee in a sauté pan on medium low heat. Add shallots and immediately reduce heat to low. Caramelize slowly on very low heat for about 35 minutes. Remove from pan and set aside. Turn the heat up to medium high and toss snow peas into the same pan and cook for about 1 to 2 minutes to heighten the color and quickly cook them. They should still have crunch. Remove from heat and add sesame oil and toss to coat.
Place on a serving platter. Cut the orange in half and squeeze half over the snow peas. Slice the other half into half-moons and place around edges of platter. Top with caramelized shallots and sprinkle on the “Bird Seed” mix. Serve immediately. Notes: You can use almost any other vegetable in place of the snow peas, i.e. snap peas, broccoli, cabbage, cauliflower, carrots, zucchini, summer or winter squash, etc. Just adjust the cooking time to the vegetable.
Recipes
by Dr. Kellyann
on Apr 11 2015
Clafoutis is a simple French dessert made with fresh fruit and a light flan-like batter.
Prep time: 20 min • Cook time: 40 to 45 min • Yield: 8 servings
Equipment:
12-inch fluted tart pan or pie dish
Ingredients
3 large eggs at room temperature, separated
¾ cup full fat coconut milk
1 tablespoon Meyer lemon juice, 1 small to medium lemon (If you can’t get a Meyer, use a traditional lemon)
1 teaspoon Meyer lemon zest (If you can’t get a Meyer, use a traditional lemon)
1 teaspoon pure almond extract
¾ cup unrefined coconut sugar
⅔ cup almond flour
⅔ cup chestnut flour
¼ teaspoon cream of tartar
¼ teaspoon salt
3 ½ to 4 cups pitted dark sweet cherries, fresh or frozen
½ cup plus 2 tablespoons sliced almonds, toasted
Directions
Preheat the oven to 375º F and move the oven rack to the center of the oven. Brush or spray the tart pan/pie dish with coconut oil.
Combine egg yolks, coconut milk, lemon juice, lemon zest, almond extract, sugar, almond flour, and chestnut flour and mix well.
In a separate dry, grease-free bowl, beat egg whites, cream of tartar, and salt for about 5 minutes until soft peaks form. Gently fold egg whites into flour mixture. Pour into tart pan/pie dish and top with cherries. Gently push cherries into batter. Sprinkle with toasted almonds.
Bake for 40 to 45 minutes until set and top is golden brown. When a toothpick or bamboo skewer comes out of the batter dry, the clafoutis is done. Cool on a wire rack. Serve warm or at room temperature. Refrigerate any leftovers.
Notes Clafoutis is traditionally made with sweet dark cherries, but variations abound. You can swap out the cherries for Rainer cherries, sliced pears, apricots, plums, blackberries, raspberries, blueberries, or sliced apples. If you use apples you might want to replace the almond extract with vanilla, add cinnamon, and use toasted walnuts or pecans. You can even use sliced mangos and toasted coconut chips! Nuts are not traditional in clafoutis, but they add texture, taste, and nutrients.
