Recipes
Recipes
by Dr. Kellyann
on Mar 15 2014
Prep time: 5 min • Yield: 1 cup
Ingredients
1 cup unrefined coconut sugar
1 tablespoon arrowroot powder
Directions
Blend sugar and arrowroot powder in a blender or food processor. Blend for about 2-3 minutes until sugar is soft and powdery. Store dry in an airtight container. Use just as you would use confectioner’s or powdered sugar in your baking.
Notes: As you make the powdered sugar, it will look like a sandstorm in your blender. Optionally put through a fine wire sieve before using to obtain a smoother consistency. Arrowroot is a large perennial herb that grows in rainforests. It is cultivated for the starch obtained from its rhizome roots. It is a thickening agent that can be used as a one-for-one replacement for cornstarch. It is flavorless, so it perfect for a thickener in cooking and baking. It is also the easiest starch to digest. In gluten free baking it creates a lighter and softer texture to baked goods.
Recipes
by Dr. Kellyann
on Mar 15 2014
Prep time: 10 min • Yield: 1 cup
Ingredients
1 cup unrefined powdered sugar (click here for recipe)
4 teaspoons arrowroot powder
½ cup raw cacao or unsweetened cocoa
½ cup coconut cream*
1 teaspoon pure vanilla extract
Directions
Put powdered sugar, arrowroot, and cacao or cocoa into the bowl of a stand mixer.
Add about half of coconut cream and mix well, scraping down sides of bowl. Add the remaining coconut cream and vanilla and blend for about 2 - 3 minutes until frosting has become glossy and stiff enough to spread
Notes and Tips: This is an outrageously delicious, thick, fudgy chocolate frosting to use on cookies, cakes, and brownies. Any leftover frosting keeps well in the refrigerator for 2 weeks.
*An important note about coconut cream: coconut cream is not the same coconut milk; the label must read “Coconut Cream.” You can find it in any health oriented grocery or in the Asian section of many large supermarkets. The top of the can will contain the coconut cream. This is what you will use. The watery liquid in the bottom of the can is coconut water, and you can discard it.
Coconut cream is similar to coconut milk but contains less water. It has a thicker, more paste-like consistency, while coconut milk is generally a liquid. Coconut cream has a mild non-sweet taste and a very high fat content.
If you want to make a flavored frosting, such as chocolate mint, omit the vanilla and add ¼ teaspoon pure peppermint extract. For chocolate orange frosting, omit the vanilla and add ¼ to ½ teaspoon pure orange extract.
Recipes
Sunflower Sweeties (Paleo version of “Peanut Butter” Cookies)
by Dr. Kellyann
on Mar 01 2014
Prep time: 20 min • Cook time: 10 min • Yield: 30-32 cookies
Ingredients
⅓ cup unsalted butter made from pasture-raised cows
¼ cup raw honey
¼ cup coconut nectar
1 tablespoon pure vanilla extract
¼ cup sunflower seed butter (see notes)
4 large eggs
1 cup coconut flour
½ teaspoon salt (omit if you are using salted sunflower seeds)
1/3 cup sunflower seeds, raw or toasted
Equipment
Stand mixer
Sheet pans
Parchment paper
Directions
Preheat oven to 375 degrees and line sheet pan(s) with parchment paper or a silicon baking mat(s).
Combine butter, honey, coconut nectar, vanilla, and sunflower seed butter and mix well in a stand mixer.
Add eggs, one at a time, mixing after each addition.
Add coconut flour by the ¼ cup, mixing after each addition.
Add salt unless you are adding sunflower seeds that are already salted.
Add sunflower seeds and gently mix.
Scoop by rounded tablespoon (see notes) and bake for 5 minutes. Using a fork, press cookie to flatten it and bake for 4-5 minutes more until the bottom of the cookie is golden brown.
Remove from oven, cool, and store in a covered container.
Notes: Keep in mind that cookies made with coconut flour are soft not crispy. They tend to have more of a cake-like texture. There are many factors that are different between baking with coconut flour than grain flours.
Coconut flour is essentially the fiber from the coconut meat after almost all the oil has been extracted to make coconut oil; thus it is very dry and needs about twice the hydration of wheat flour. Baking with coconut flour also requires more eggs and sticky binders such as honey, maple syrup, coconut nectar, etc.
Recipes
by Dr. Kellyann
on Feb 24 2014
Prep time: 20 min • Cook time: 10-12 min • Yield: Approximately 24-25 bars, 2- x 3-inch bars
Ingredients
1 cup raw cashews
1 cup raw pistachios
1 cup raw almonds
1 cup raw sunflower seeds
1 cup raw pepitas (pumpkin seeds)
1 cup dried apricots
½ cup ground flax seed meal
2 cups large flake unsweetened coconut
1 cup dried unsweetened cranberries
1 cup dark chocolate chips (i.e. Enjoy Life brand)
2/3 cup butter made from pasture-raised cows or ghee
¾ cup raw honey
1 teaspoon pure vanilla extract
2 teaspoons salt (see notes)
Equipment
Jelly roll pan 14 ¾-inch x 9 ¾ -inch
Parchment paper
Food processor
Directions
Preheat oven to 325 degrees and place rack in the center of the oven.
Line pan with parchment paper.
Into a large bowl, measure all 3 types of nuts and 2 seeds and mix well.
Measure out 2 ½ cups and roughly chop.
Put the remaining 2 ½ cups into the food processor and pulse into smaller pieces than those already chopped. You want to have varying sizes of nuts and seeds for the bars, thus half are hand chopped to produce bigger pieces, and half are processed in the food processor to create smaller pieces.
Recombine all nuts and seeds into bowl.
Add apricots to food processor and pulse to a rough chop. Add to bowl of nuts.
Add ground flax, coconut, cranberries and chocolate chips and mix well.
In a small saucepan mix butter and honey and bring to a boil on medium heat. Cook stirring constantly for 1-2 minutes. Add vanilla. If using salt, add to honey mixture.
Pour warm honey mixture into the bowl of ingredients and mix well.
Press evenly onto the parchment-lined pan. Cover with another piece parchment and press very firmly to flatten mixture.
Bake for 10-12 minutes until golden. Watch carefully because nuts and coconut get toasty and brown very quickly.
Cool to room temperature. Refrigerate overnight before cutting.
Tips and Notes If you can’t find all raw nuts and seeds, you can use some that are already roasted. If some are salted, omit the salt. If you prefer a different combination of nuts, use what you like. This combination happens to be my personal favorite. Here’s a good tip for pressing down the mixture into the pan. After you have evened out the mixture, covered it, and flattened it as well as you can with your hands, use a can as a rolling pin to compress the mixture even more.
Recipes
by Dr. Kellyann
on Feb 22 2014
Prep time: 40 min • Cook time: 15-20 min • Yield: About 1 ¼ pounds chocolate candy
Ingredients
1 naval orange, medium
3 tablespoons coconut sugar
1 teaspoon pure orange extract or 2 tablespoons orange liqueur optional
1 cup whole-roasted, salted cashews, very roughly chopped
16 ounces dark/bittersweet chocolate i.e. Enjoy Life Dark Chocolate Morsels or Equal Exchange Bittersweet Morsels
Equipment
Sheet pan
Parchment paper
Directions
Line a baking sheet with parchment paper and draw a square about 10” x 10”. Flip paper over onto pan. This gives you a template for where you’ll spread the chocolate.
Very thinly slice orange into rounds. If you have a mandolin definitely use it. Cut rounds in half.
Place 1 cup of water in a saucepan on medium-high heat and add coconut sugar. Add liqueur or orange extract (optional). Bring to a boil and stir to dissolve the sugar. Add orange slices and reduce heat to medium. Simmer for 15-20 minutes until most of the liquid has evaporated and oranges are in thick syrup. Remove oranges from pan and set on waxed paper or parchment to cool.
Melt chocolate in a heatproof bowl set over a pan of simmering water.
Pour chocolate onto parchment paper in the area you measured out. Top with orange slices and cashews.
Set aside for several hours until firm.
Slice into desired-size pieces and serve at room temperature.
Notes: Please remember: This is a Paleo treat and should be enjoyed in moderation. This also makes a fabulous gift! If you have extra orange slices or a bit of syrup, you can use it to garnish/baste chicken or pork.
Recipes
by Dr. Kellyann
on Feb 08 2014
Prep time: 10 min • Yield: 10-12 truffles
Ingredients
½ cup chopped dates
2 tablespoons raw cacao powder or cocoa
2 tablespoons coconut butter
2 tablespoons unsweetened shredded coconut
1 scant tablespoon coffee or water
2 tablespoons nuts of your choice: walnuts, almonds, cashews, pecans, pistachios, pecans or hazelnuts
½ teaspoon pure vanilla extract
Pinch of salt
Coat with:
Raw cacao powder or cocoa, unsweetened shredded coconut, or melted dark chocolate
Directions
Pulse all ingredients in food processor until they form a sticky ball.
Roll into 10 to 12 individual balls and place on a sheet of waxed paper or parchment. If you intend on coating in dark chocolate, place truffles in freezer for 20 to 30 minutes. If you are coating in coconut or cacao, you can do so immediately.
To coat in cacao powder, gently sift cacao in a fine mesh sieve over truffles. To coat in coconut, place coconut on a flat plate and roll truffles in coconut. To coat in dark chocolate, melt about 3 to 4 ounces dark chocolate in 10-second intervals in a microwave or melt chocolate in the top of a double boiler. Dip truffles individually in chocolate. To remove truffles from the melted chocolate, use two toothpicks near bottom of the truffle to maintain a smooth surface.
Store in the refrigerator. Remove about 30 minutes before serving.
Here’s a fun food fact: Cacao has the scientific name Theobroma, which means “food of the gods” — no surprise to me or most other folks!
Recipes
No Bake Paleo Chocolate Sweet Balls
by Dr. Kellyann
on Feb 08 2014
These no-bake paleo chocolate sweet balls are delicious, and are very similar to Fat Bombs, which contain a serving of healthy fat to support weight loss.
Prep time: 10 min • Cook time: 0 min • Yield: 24 chocolate balls
Ingredient
16 oz almond butter
1 tablespoons cacao powder
3 tablespoon honey (optional)
3 tablespoon coconut flour
1¼ cup shredded coconut (divided)
¾ cup Enjoy Life chocolate chip
Directions
Mix almond butter, cacao powder, honey, coconut flour, ¼ cup of shredded coconut and chocolate chips together in a bowl.
Using a spoon to separate, roll into 24 round balls.
On a separate plate have remaining coconut flakes. Coat nut balls with coconut and refrigerate.
Note: Best kept refrigerated
Recipes
by Dr. Kellyann
on Jan 28 2014
Before welcoming your kids into the kitchen with you, take a look at my Kids Friendly Cooking Tool guide!
Kids Friendly Cooking Tools Guide
Prep time: 5 min • Cook time: 15 min • Yield: 24 meatballs
Ingredients
1 pound grass fed ground beef or bison
1 egg
2 tablespoon shredded parmesan
3 tablespoon cauliflower –steamed and blended
1 teaspoon black pepper
1 teaspoon Celtic Sea Salt
2 tablespoon coconut oil
Directions
Preheat oven to 400.
Mix all ingredients well together in a mixing bowl.
Scoop into 1/1/2 inch size balls and place in frying pan with coconut oil and sear until outside is brown.
Place on cookie sheet, then in oven for 15 minutes or until cooked thru.
Notes: Great for lunch or on the go! Primal meal, Includes Dairy
Recipes
by Dr. Kellyann
on Dec 19 2013
Prep time: 5 min • Cook time: 25 min • Yield: 6-8 servings
Ingredients
1 pound cranberries
1 ½ cup filtered water
1 Fuji apple, cored and cut into a ¼ “dice
1 cup walnuts, coarsely chopped
1 lemon, juice and zest
¾ - 1 cup honey, to taste
¼ teaspoon black pepper
Directions
Rinse the cranberries with cold water and drain in a colander.
Place the cranberries in a heavy pot over medium heat and add the filtered water; Bring it to a boil. The cranberries will soften and pop open when they are cooked.
Adjust the heat a little lower.
Stir in all the remaining ingredients. Stir well to combine.
Simmer for approximately 11 - 15 minutes or until the apples have softened a little.
Remove from the heat and let the sauce cool for 30 minutes before serving. The sauce tastes the best if it’s made a day or 2 before serving
Recipe Courtesy of Celia Fern
Recipes
by Dr. Kellyann
on Dec 18 2013
Ingredients
2 TBSP Sea Salt
2 1/2 TBSP paprika
2 1/2 TBSP garlic powder
1 TBSP black pepper
1 TBSP onion powder
1 TBSP cayenne pepper
1 TBSP dried leaf oregano
1 TBSP dried thyme
Directions
Combine all ingredients thorough. In a small bowl, mix together the olive oil, Spice Rub, 1/2 teaspoon cracked black peppercorns, and 1/2 teaspoon salt, and spread evenly over the tenderloin.
Heat a large ovenproof skillet over medium-high heat or use outdoor grill- heat to high.
Add the tenderloin and sear on all sides. Transfer to the oven and roast for 25 minutes for medium-rare.
Temp should be around 130 degrees. Remove from the oven and let rest for 10 minutes. Cut the tenderloin into thin slices.
Keep thinking Big and living BOLD!
Recipes
by Dr. Kellyann
on Dec 17 2013
Prep time: 15 min • Cook time: 15-20 min
Ingredients
12 oz Enjoy life chocolate chips
1 tablespoon salt
1 tablespoon cocoa powder (unsweetened)
1 tablespoon cinnamon
2- 12 oz bags coconut flakes
1 cup raisins
Directions
Melt chocolate in double boiler.
While chocolate melting, begin toasting coconut flakes in large frying pan until golden brown
When coconut flakes toasted, sprinkle with salt, cocoa and cinnamon.
Allow to cool and add raisins to coconut flake mixture
When chocolate is completely melted, add coconut/raisin mixture
Coat all flakes and raisins with chocolate
With a tablespoon form into cookie size bites and drop onto wax paper
Allow to cool, harden and serve
Recipes
Immunity-Building Vegetable Broth
by Dr. Kellyann
on Dec 14 2013
The collagen in bone broth is wonderful for healing your gut and stopping inflammation. It is possible to follow the bone broth diet if you are a vegetarian. This immunity-building vegetable broth pulls all the amazing nutrients out of fresh vegetables and delivers them straight to your cells–detoxing your body from the inside-out.
Prep time: 15 min • Cook time: 2 hr, 15 min • Yield: 6 servings
Ingredients
6 unpeeled carrots, scrubbed and roughly chopped
8 stalks celery, including leafy part, roughly chopped
2 unpeeled onions, roughly chopped
2 unpeeled large sweet potatoes, scrubbed and quartered
1 unpeeled garnet sweet potato, scrubbed and quartered
8 cloves garlic
1 bunch cilantro, including stems, chopped
½ cup chopped fresh flat-leaf parsley
One 8-inch piece of kombu (seaweed)
14 peppercorns
4 dried allspice berries
2 dried bay leaves
Sea salt to taste
Fresh lemon juice to taste
Directions
Put the vegetables and the garlic in a large stockpot, and add enough water to cover everything by 1 inch (about 10 cups). Cover the pot and bring to a boil.
Remove the lid, turn the heat to low, and simmer uncooked for about 2 hours. If the veggies start to show above the water line, add more water. Carefully skim any foam off the top as the broth simmers.
Add the cilantro, parsley, kombu, peppercorns, allspice, berries and bay leaves during the last 10 minutes of cooking. Strain the broth through cheesecloth in a large bowl.
When the broth is cool, check the seasoning; add the salt and lemon juice as needed. Completely cool the broth before refrigerating or freezing.
Recipes
by Dr. Kellyann
on Dec 12 2013
Prep time: 10 min, plus refrigerating time • Cook time: 10 min • Yield: 12 cookies
Ingredients
1 ½ cups almond flour
¼ teaspoon baking soda
¼ teaspoon sea salt
2 tablespoons coconut oil, melted
½ teaspoon vanilla extract
¼ cup honey
1 egg, room temperature
3 tbsp cinnamon
½ cup of palm sugar
2 tbsp grass fed butter or coconut butter melted
Directions
In a large bowl, combine the almond flour, baking soda, and salt.
In a separate bowl, beat the coconut oil, vanilla, honey, and egg. Add the wet ingredients to the dry ingredients and mix well to combine.
Cover and refrigerate the cookie batter for 30-minutes.
Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.
Roll the dough into 12 balls and arrange them on the baking sheet.
Bake for 5-minutes. Remove the pan from the oven and flatten the cookies slightly with the back of a spoon. Put them back in the oven for about 5-minutes more, or until they look done. If you like soft and chewy cookies, take them out as soon as they start to turn golden brown.
Remove from the oven and let the cookies remain on the pan for 1-minute before transferring them to wire racks to cool.
Place cinnamon and sugar mixed together on a plate. Melt butter in small flat bowl.
Dip top of cookie in butter then into the cinnamon sugar mixture. Place back on rack to dry.
Notes
These cookies are so good that I gave them away for holiday gifts one year to rave reviews! They're a great way to introduce your friends and family to Paleo.
Recipes
by Dr. Kellyann
on Dec 10 2013
This dairy-free, gluten-free paleo crustless quiche recipe is savory, delicious, and works well for breakfast, brunch, or dinner. Feel free to mix in ham, sausage, bacon, or seasonal vegetables to make your own flavor!
Prep time: 20 min • Cook time: 45 min • Yield: 6 servings
Ingredients
2 large carrots, shredded or grated
1 large leek, white park thinly chopped
1 large zucchini, shredded or grated
12 eggs, beaten
1 teaspoon sea salt
1 tablespoon fresh basil chopped
1 teaspoon sage
1 teaspoon garlic powder
Black pepper
1 tablespoon butter, to grease the pan
Directions
Squeeze the zucchini placed in a cheese cloth or strainer bag. The excess liquid in the zucchini will produce a loose quiche.
Mix together the leek, carrots, zucchini, sea salt, basil, sage, garlic, black pepper and eggs in a large bowl and set aside.
Grease a 9 inch x 13 inch baking dish or cast-iron pan with the butter and pour the egg mixture into the pan.
Use a fork to distribute the veggies evenly within the egg mixture.
Bake at 350 for approximately 45 minutes or until the edges are brown. The quiche will puff up while baking and deflate when it is removed from the oven.
Let the quiche cool and set for 5-10 minutes before cutting and serving.
Recipes
by Dr. Kellyann
on Dec 10 2013
Prep time: 5 min • Cook time: 15 min • Yield: 3 servings
Ingredients
¼ lb. shredded cheddar cheese
4-6 eggs
6-8 tablespoons full fat coconut milk from can
2 tablespoons butter
Salt, pepper and chives to taste
Directions
Preheat oven at 350 degrees.
Butter baking dish and sprinkle with cheese.
Break eggs, leaving them whole over cheese (I usually make an indent in cheese for eggs).
Pour cream over eggs. Dot with butter and season as desired with salt, pepper and chives.
Bake for 15 minutes.
Recipes
by Dr. Kellyann
on Dec 08 2013
Prep time: 10 min • Cook time: 15 min • Yield: 6-8 small cakes
Crab Cake Ingredients
3 6-ounce cans of lump crab, drained
2 eggs, beaten
2 teaspoons coconut milk
2 tablespoons minced shallot
2 teaspoons mayonnaise
1 teaspoon Savory Spice Blend
3 – 4 teaspoons coconut flour
2 tablespoons coconut oil or ghee
Hollandaise Ingredients
4 egg yolks
1 tablespoon lemon juice
1 dash hot pepper sauce
½ cup grass fed butter
Pinch cayenne
Additional Ingredients
6 Poached Eggs
6 Tomato Slices
Crab Cakes
Directions
Combine the crab, eggs, shallots, coconut milk, mayonnaise, and Savory Spice Blend in a small mixing bowl. As you form the cakes, if the mixture is too runny squeeze out some of the liquid. Pat the cakes in a shallow bowl of coconut flour to coat well. Make the cakes any size you prefer. Smaller cakes will be easier to flip.
In a large pan over medium heat, melt enough coconut oil to create a layer about ¼-inch deep. Gently place the cakes in pan and make sure the cakes don’t touch each other. Allow the patties to brown on one side before flipping, and cook/brown the other side.
Serve warm or cold.
TIP: Make this recipe with either salmon or tuna.
Hollandaise
Directions
In the container of a blender, combine the egg yolks, mustard, lemon juice, cayenne and hot pepper sauce. Cover, and blend for about 5-10 seconds.
Place the grass fed butter in a glass measuring cup. Heat butter in the microwave for about 1 minute, or until completely melt and hot. Set the blender on high speed, and pour the butter into the egg yolk mixture in a thin stream. It should thicken almost immediately. Keep the sauce warm until serving by placing the blender container in a pan of hot tap water.
*Take Sliced Tomato and place over top of Crab Cake. Then add Poached Eggs on top. Finally drizzle Hollandaise to taste. May be served with Avocado.
Recipes
by Dr. Kellyann
on Dec 08 2013
Prep time: 5 min • Yield: 6 servings
Ingredients
4 egg yolks
1 tablespoon lemon juice
1 tsp. Dijon mustard
1 dash hot pepper sauce
½ cup grass fed butter
Pinch cayenne
Directions
In the container of a blender, combine the egg yolks, mustard, lemon juice, cayenne and hot pepper sauce. Cover, and blend for about 5-10 seconds.
Place the grass fed butter in a glass measuring cup. Heat butter in the microwave for about 1 minute, or until completely melt and hot. Set the blender on high speed, and pour the butter into the egg yolk mixture in a thin stream. It should thicken almost immediately. Keep the sauce warm until serving by placing the blender container in a pan of hot tap water.
Recipes
by Dr. Kellyann
on Dec 08 2013
Prep time: 10 min • Cook time: 15 min • Yield: 8 small cakes
Ingredients
3 6-ounce cans of lump crab, drained
2 eggs, beaten
2 teaspoons coconut milk
2 tablespoons minced shallot
2 teaspoons mayonnaise
1 teaspoon Savory Spice Blend (see below)
3 – 4 teaspoons coconut flour
2 tablespoons coconut oil or ghee
Directions
Combine the crab, eggs, shallots, coconut milk, mayonnaise, and Savory Spice Blend in a small mixing bowl. As you form the cakes, if the mixture is too runny squeeze out some of the liquid. Pat the cakes in a shallow bowl of coconut flour to coat well. Make the cakes any size you prefer. Smaller cakes will be easier to flip.
In a large pan over medium heat, melt enough coconut oil to create a layer about ¼-inch deep. Gently place the cakes in pan and make sure the cakes don’t touch each other. Allow the patties to brown on one side before flipping, and cook/brown the other side.
Serve warm or cold.
Vary It! Make this recipe with either salmon or tuna.
Savory Spice Blend Ingredients
1 tablespoon sea salt
1 tablespoon dried rosemary, crushed
1 ½ tablespoon garlic powder
½ tablespoon onion powder
½ tablespoon Ancho chili powder
Directions Place all the spices in small jar, cover with a lid and shake to combine. Store the spice blend in the air-tight jar.
Recipes
by Dr. Kellyann
on Oct 20 2013
Are Halloween sweets scaring you? They should! That spooky question continues to haunt us, year after year … How do we turn down the sugar faucet on Halloween without an ensuing battle? . Try making these Paleo friendly, Caramel Apples as a healthy alternative to traditional treats.
Prep time: 10 min • Cook time: 30-60 min • Yield: 8-12 apples, depending on the size
Ingredients
2 cans full fat coconut milk-- do not use a "lite" version
1 cup mild flavored honey
2 tablespoons ghee-- you can also use palm shortening, pasture fed butter or coconut oil
2 teaspoons pure vanilla extract
¼ teaspoon salt
8-12 organic apples; any kind will do. I like Fugi's.
1 cup coarsely chopped raw almonds, pecans or walnuts, optionals
Tools You Need
Candy Thermometer
Heavy Bottom Pan
Popsicle or Cake Pop Sticks
Directions
Combine all ingredients in a heavy bottom pan and bring to a gentle boil over medium heat.
Keep caramel at a very gentle boil until it is a beautiful golden color which will be the firm ball stage in candy making or between 245-250 degrees on a candy thermometer. (You are actually making candy!) This could take anywhere from 30 – 60 minutes. When you see that the caramel is coming to a golden color, continue to stir with a wooden spoon so it does not stick to the bottom of the pan and continue to check temperature.
When you reach temperature, remove from heat, transfer to a bowl, and cool for about 5 minutes then stir well. Repeat this process 2 or 3 times until the caramel becomes smooth and shiny.
Wash well and insert sticks into apples. Dip into caramel to completely cover. If desired, roll in crushed nuts. Place on a sheet tray lined with parchment or waxed paper and let harden. You can also put them in the refrigerator to hasten the process.
Tip: For especially tasty apples, toast the nuts in a 350 degree oven until golden brown. Check every few minutes as nuts will burn very quickly. Tip: You can make the caramel ahead, refrigerate it, and reheat in a double boiler to dip the apples. If the caramel hardens too fast as you are dipping, you can reheat as necessary in a double boiler. Dipping is easiest with the caramel is still warm.
Recipes
by Dr. Kellyann
on Oct 15 2013
Prep time: 20 min • Cook time: 30 min • Yield: 4 servings
Ingredients
4 green bell peppers, tops removed and seeded
3 tablespoons coconut oil, divided
1 pound ground bison
1/2 cup chopped onion
1 small zucchini, chopped
1/2 a yellow bell pepper, chopped
1/2 a red bell pepper, chopped
1 1/2 cups fresh spinach
One 14.5-ounce can diced tomatoes
1 tablespoon tomato paste
1 teaspoon Italian Seasoning
Salt and Pepper, to taste
Directions
Preheat the oven to 350 degrees.
Wrap the green peppers in aluminum foil and place in a baking dish. Bake for 15 minutes; remove and set aside.
In a skillet, heat 1 tablespoon of the coconut oil and cook the bison over medium heat until it's evenly brown. Remove to a separate bowl.
Heat the remaining oil in the skillet and cook the onions, zucchini, and red and yellow bell peppers until tender. Add the spinach in the last 2 minutes to wilt.
Return the bison to the skillet. Mix in the tomatoes and the tomato paste and season with the Italian Seasoning. Add salt and pepper to taste.
Stuff the green peppers with the bison mixture. Return the peppers to the oven and cook for another 15 minutes.
Vary It! If you're unable to get ground bison, these peppers are just as delicious with ground beef.
Tip: These peppers are the perfect go-to lunch, so make plenty! They're easy to carry, easy to heat up, and perfectly balanced.
