Recipes
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.
Recipes
Broccoli Salad with Creamy Poppyseed Dressing
by Dr. Kellyann
on Feb 05 2023
Prep Time: 15 Minutes | Makes: 4 Servings
Ingredients
Salad
1 pound fresh broccoli, cut into small florets
1 cup fresh blueberries and/or apple
⅛ cup red onion, thinly sliced
¼ cup hulled sunflower seeds or pumpkin seeds, toasted
Dressing
¼ cup avocado mayonnaise
Stevia or monk fruit sweetener equal to 1 tablespoon sugar
1 tablespoon apple cider vinegar or red wine vinegar
1 teaspoon poppy seeds
¼ teaspoon Celtic or pink Himalayan salt
⅛ teaspoon ground black pepper
Instructions
If blanching broccoli, do that first. Toss all the salad ingredients together in a bowl. Combine all the dressing ingredients in a small bowl or a jar with a tight fitting lid and whisk or shake well to blend. Pour over the salad and toss.
Notes
To blanch: Set a pot of water to boil. Immerse the broccoli florets in the water for 1-2 minutes or until the color heightens to a bright green. Immediately drain and put into an ice bath to stop the cooking process.
To toast seeds: Heat a skillet on medium-low heat. Do not add any oil. Add the seeds, stirring or shaking the pan frequently until the seeds become fragrant and lightly browned. Sunflower seeds will brown in about 3 minutes. Pumpkin seeds will take longer, 5-7 minutes. Watch carefully because seeds, like nuts, can burn easily.
Recipes
by Dr. Kellyann
on Feb 02 2023
Let's keep the momentum going with a second week of healthy meal prep.
This week, we're highlighting the value of using what you've got and making sure no food goes to waste. After all, leftovers don't have to be boring!
These low-carb, high-protein recipes are perfect for everyone, whether you work long hours or juggle busy schedules for your kids. 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:
Add three or four “refrigerator purge meals” towards the end of the week. This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge and make them into soups, omelets, stir-fry, or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.
Monday
Breakfast: Zucchini Breakfast Cakes
Lunch: Green Goddess Smoothie
Dinner: Asian Turkey Burger
Snack: 1-2 cups of Bone Broth & ½ apple
Tuesday
Breakfast: Strawberry Shake
Lunch: Asian Turkey Burger
Dinner: Salmon Gremolata with 1 cup veggie of your choice
Snack: 1-2 cups of Bone Broth & ½ apple
Wednesday
Breakfast: Zucchini Breakfast Cakes
Lunch: Salmon Gremolata with 1 cup veggie of your choiceOR: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette
Dinner: 2 cups Bone Broth with added veggies
Snack: 1 cup of berries
Thursday
Breakfast: Salmon Gremolata & Eggs (2 hard boiled)
Lunch: Green Goddess Smoothie
Dinner: Asian Turkey Burger
Snack: 1-2 cups of Bone Broth + 1 cup berries
Friday
Breakfast: Zucchini Breakfast Cakes
Lunch: Asian Turkey Burger
Dinner: Salmon Gremolata with 1 cup veggie of your choiceOR: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette
Snack: 1-2 cups of Bone Broth & ½ apple
Saturday
Breakfast: Asian Turkey Burger with ½ cup of berries
Lunch: Refrigerator purge meal
Dinner: Refrigerator purge meal
Snack: 1-2 cups of Bone Broth + 1 cup berries
Sunday
Breakfast: Strawberry Shake
Lunch: Brussels Sprouts Salad with Sweet and Tangy VinaigretteTip: Add leftover ground turkey
Dinner: Refrigerator purge meal
Snack: 1-2 cups of Bone Broth + ½ apple
Grocery Shopping List:
Ground Turkey: 2 ¼ pounds coarsely ground turkey
Eggs: 8 eggs
Chicken: 8 Boneless, Skinless Chicken Breast Halves
3 ounces of smoked salmon
2 small jalapeños
1 Head broccoli
1 Small head bok choy
2 red bell peppers
1 green bell pepper
½ pound snow peas
6 scallions
1 package mushrooms
1 can water chestnuts
½ cup fresh basil
½ cup fresh cilantro
3 cloves garlic
1 large sweet onion
1 can diced tomatoes
1 cup chicken bone broth
2 medium carrots
1 medium beet
½ small cabbage
1 avocado
1 package spinach
1 package strawberries
Pantry Items:
Coconut Oil
Lime Juice
Coconut Aminos
Ginger
Minced Garlic
Cumin
Cilantro
Paprika
Pepper
Chili powder
Celtic or pink Himalayan Salt
Balsamic vinegar
Unsweetened Vanilla Almond Milk
Vanilla Extract
Flaxseeds
Chia Seeds
Dr. Kellyann Bone Broth, in your choice of flavors
Dr. Kellyann Protein Powder (or approved protein powder)
Recipes
by Dr. Kellyann
on Feb 01 2023
Salad
1 pound Brussels sprouts, shaved and thinly sliced
1 tart apple, julienned
¼ C red onion, very thinly sliced
¼ C pecans or walnuts, toasted and coarsely chopped
4 strips bacon, well done so they are crispy and diced
Pomegranate (optional)
Vinaigrette
¼ C extra virgin olive oil
1-2 tablespoons apple cider vinegar or red wine vinegar
½ tablespoon dry ground mustard or Dijon mustard
Stevia or Monk Fruit sweetener equal to 1 teaspoon sugar
¼ teaspoon Celtic or Pink himalayan salt
⅛ teaspoon ground black pepper
Instructions
Toss all the salad ingredients together in a large bowl. Put all the vinaigrette ingredients in a bowl or glass jar with a tight fitting lig and whisk or shake to fully blend. Pour the vinaigrette over the salad and toss.
Recipes
by Dr. Kellyann
on Feb 01 2023
Roasted Salmon Gremolata
PREP TIME: 5 Minutes COOK TIME: 20 Minutes | SERVINGS: 4
Ingredients
1 pound salmon filet
2 tablespoons coconut oil or ghee, melted
Celtic or pink Himalayan salt
Ground black pepper
⅓ - ½ cup fresh lemon juice
½ C chopped flat-leaf parsley
Instructions
Preheat the oven to 425. Line a baking sheet with parchment paper. Rub both sides of the salmon with oil or ghee and place on the prepared baking sheet. (If the salmon has skin, place the skin inside down)
Lightly salt and pepper the filet, drizzle with the lemon juice, and sprinkle with the parsley. Bake for 20 to 25 minutes, or until the fish is opaque.
Notes
Perfectly done fish flakes easily, and the cooked inner flesh is opaque. Undercooked fish resists flaking, and the inside is translucent. To test fish for doneness, poke the tines of a fork into the thickest portion of the fish at a 45 degree angle. Then gently pull up some of the fish. If it easily flakes and the inside is opaque, it’s done. If it does not flake when you insert the fork and/or the inside is translucent, it is not done. If your fish is underdone just continue cooking until done. Keep in mind that fish cooks fast so 1-3 minutes can make a big difference.
Recipes
by Dr. Kellyann
on Feb 01 2023
PREP TIME: 10 Minutes | COOK TIME: 12 Minutes | SERVINGS: 8
Ingredients
2 pounds lean ground turkey
4 scallions, white and green parts, thinly sliced
2 teaspoons fresh ginger, grated
1 small jalapeno, seeded and finely chopped (wear plastic gloves when handling)
1 ½ teaspoons Celtic or pink Himalayan salt
⅛ - ¼ teaspoons ground black pepper
Pinch of cayenne
Toasted sesame oil (optional)
Instructions
Spray or brush a skillet with coconut oil. In a large bowl, mix together the turkey, scallions, ginger, jalapenos, salt and pepper and cayenne.
Heat the skillet over medium-high heat. Cook the burgers for 5-6 minutes per side (depending on how thick you make them), or until an instant read thermometer inserted into the center registers 165 degrees F and the meat is no longer pink. Brush the burgers with a few drops of toasted sesame oil (if using).
Notes
Burgers will be soft until fully cooked, so turn only once and do so carefully.
These are also great grilled. Clean the grill and brush the burgers with coconut oil before grilling.
These can be made ahead and refrigerated.
Recipes
by Dr. Kellyann
on Feb 01 2023
PREP TIME: 10 Minutes | COOK TIME: 6 Minutes | SERVINGS: 4
Ingredients
2 tablespoons coconut oil or ghee
8 eggs
1 zucchini, grated and strained well
2 large carrots, shredded
½ onion, shredded
1 clove garlic, minced, or a dash or garlic powder
1 teaspoon dried thyme
1 teaspoon Celtic or pink Himalayan salt
⅛ teaspoon ground black pepper to taste
⅛ teaspoon ground nutmeg (optional)
Instructions
Melt oil or ghee in a nonstick skillet over medium-high heat. Whisk the eggs in a large bowl. Add the zucchini, carrots, onions, garlic, thyme, salt, pepper and nutmeg (if using). When the skillet is hot, ladle batter into the pan to form 4 inch pancakes. Flatten slightly with the back of the spatula. Reduce the heat to medium and cook for 2-3 minutes. Turn the pancakes and cook for 2 to 3 minutes.
Recipes
by Dr. Kellyann
on Feb 01 2023
Whether you're a professional who needs to save time for other activities, a mom who doesn't want to sacrifice taste for nutrition, or just someone looking to optimize your health, meal prep is a foolproof way to do it. Going grocery shopping once a week and cooking in batches will not only save you time and money in the long run; it will also leave you more satisfied and full after every meal. But that doesn't mean you can't eat good food – quite the contrary!
These low-carb, high-protein recipes are perfect for busy professionals, moms, or anyone looking to maximize their health (and flavor palate) without breaking the bank. You can improve your diet, shed excess pounds, and give your health a boost without any fancy cookbooks or kitchen appliances needed!
So, without further ado, here is my Time Saving Tip of the Week:
Always pick three protein staples per week. This weekly menu uses eggs, ground turkey, and chicken as the weekly staples.
Monday
Breakfast: Southwest Breakfast Scramble
Lunch: Chopped Balsamic Chicken Salad
Dinner: Turkey Chili
Snack: 1-2 cups of Bone Broth
Tuesday
Breakfast: Baked Egg Cups with Spinach + Handful of berries
Lunch: Turkey Chili
Dinner: Chicken Stir Fry
Snack: 1-2 cups of Bone Broth
Wednesday
Breakfast: Smoked Salmon & Eggs
Lunch: Turkey Chili
Dinner: Large Garden Salad (3 cups) with grilled chicken (of your choice)
Snack: 1-2 cups of Bone Broth
Thursday
Breakfast: Green Goddess Smoothie
Lunch: Chicken Stir Fry
Dinner: Kale Salad (3 cups) with Turkey
Snack: 1-2 cups of Bone Broth
Friday
Breakfast: Strawberry Smoothie
Lunch: Chopped Balsamic Chicken Salad
Dinner: Turkey Chili
Snack: 1-2 cups of Bone Broth
Saturday
Breakfast: Baked Egg Cups with Spinach + Handful of berries
Lunch: Chicken Stir Fry
Dinner: Green Goddess Smoothie
Snack: 1-2 cups of Bone Broth
Sunday
Breakfast: Southwest Breakfast Scramble
Lunch: Large Salad with Grilled Chicken & Berries (your choice)
Dinner: Turkey Chili
Snack: 1-2 cups of Bone Broth
Grocery Shopping List:
2¼ pounds of ground turkey
8 boneless, skinless chicken breasts
3oz of smoked salmon
8 eggs
Fresh basil
Fresh cilantro
Jalapeños
1 head of Broccoli
1 head of bok choy
2 red bell peppers
1 green bell pepper
½ pound of snow peas
6 scallions
1 container of mushrooms
1 can of water chestnuts
3 cloves of garlic
1 large sweet onion
1 can of diced tomatoes
2 medium carrots
1 medium beet
1 small cabbage
1 avocado
1 package of spinach
1 package of strawberries
Pantry Ingredients
Coconut Oil
Lime Juice
Coconut Aminos
Ginger
Minced Garlic
Cumin
Cilantro
Paprika
Pepper
Chili powder
Celtic or pink Himalayan Salt
Balsamic vinegar
Unsweetened Vanilla Almond Milk
Vanilla Extract
Flaxseeds
Chia Seeds
Dr. Kellyann Bone Broth, in your choice of flavors
Dr. Kellyann Protein Powder (or approved protein powder)
Recipes
Chopped Balsamic Chicken Salad
by Dr. Kellyann
on Jan 27 2023
PREP TIME: 10 Minutes | Makes 4 servings
Ingredients
4 cooked boneless skinless chicken halves (3-4 ounces each), cut into cubes (use leftover chicken or turkey)
½ C shredded carrots (about 2 medium)
⅓ C shredded beet (about 1 medium) (optional)
4 cups finely shredded purple or green cabbage (¼ large-½ small cabbage or 11/2-2 bags prepared shredded cabbage)
¼ cup balsamic vinaigrette (homemade recipe below if using)
Instructions
In a large bowl, toss together the chicken, carrots, beets, cabbage, and dressing. (Alternatively, put the cut chicken into the dressing and let it marinade for at least 15 minutes before tossing with the vegetables.) Season to taste with salt and pepper. Serve chilled.
Balsamic vinaigrette PREP TIME: 5 Minutes | SERVINGS:
8-2 tablespoon
½ C extra virgin olive oil
½ C balsamic vinegar
1 teaspoon mustard powder
½ teaspoon finely chopped fresh thyme or ¾ - 1 teaspoon dried
1 clove garlic, smashed
⅛ teaspoon Celtic or pink Himalayan salt
In a bowl or a jar with a tight fitting lid, whisk or shake together the oil, vinegar, mustard, thyme, garlic and salt. Refrigerate. Remove the garlic from the dressing before serving.
Recipes
by Dr. Kellyann
on Jan 27 2023
PREP TIME: 10 Minutes: COOK TIME: 15 Minutes | SERVINGS: 4
Ingredients
2 tablespoons ghee or coconut oil
2 small or 1 large bell pepper, any color, finely chopped
½ onion, finely chopped
2 Roma tomatoes, seeded and finely chopped
8 eggs
2 tablespoons cilantro, coarsely chopped
1 teaspoon Celtic of pink Himalayan salt
⅛ teaspoon ground black pepper
Pinch of cayenne
⅛ teaspoon ground cumin (optional)
Pinch of garlic powder (optional)
Instructions
Melt the ghee or oil in a skillet over medium-high heat. Add bell peppers and onion and cook for 4-5 minutes or until vegetables are softened. Add the tomatoes and heat through, about 2 minutes.In a medium bowl, whisk the eggs, cilantro, salt, black pepper, cayenne, and cumin and garlic powder (if using). Pour over the vegetables in a skillet. Mix with spatula until eggs are done to your liking.
NOTE: The can be made ahead and refrigerated.
Recipes
by Dr. Kellyann
on Jan 26 2023
PREP TIME: 5 Minutes | SERVINGS: 4
Ingredients
12 ounces smoked salmon (sugar-,dextrose-,nitrate-,and gluten free)
4 hard cookies eggs- sliced
½ English cucumber, sliced or vegetables of your choice
1 red onion, sliced
1 lemon, sliced (optional)
Instructions
Slice salmon into thin pieces. Arrange the eggs, tomatoes and cucumbers, and onions on a plate and serve with lemon if using.
VARIATION
You can use baked salmon, canned salmon in water or canned tuna in water.
Recipes
by Dr. Kellyann
on Jan 26 2023
PREP TIME: 20 Minutes | COOK TIME: 15 Minutes | SERVINGS: 4
Ingredients
Marinade
1 tablespoon coconut oil, melted
3 tablespoons fresh lime juice
¼ C + 2 tablespoons coconut aminos,divided
2 tablespoons finely chopped fresh ginger
2-3 cloves garlic, minced
1 teaspoon cumin
½ jalapeno, seeded and finely chopped (reminder to wear gloves when chopping)
¼ C cilantro, finely chopped
¼ teaspoon paprika
¼ teaspoon ground white pepper
Stir-Fry
1 tablespoon coconut oil, melted, or coconut oil spray
4 boneless skinless chicken breast halves (About 4-5 ounces each) cut into ½ inch strips
1 head broccoli, broken or cut into florets (don't use the stems unless you peel them)
1 small head bok choy or 3-4 baby bok choy
1 red bell pepper, cut into strips
½ pound snow peas (about 2 cups)
6 scallions, white and green parts, cut into ½ inch pieces
1 packages (8-10 mushrooms) (11/2-2 cups)
1 can (8 ounces water chestnuts, drained)
½ C fresh basil
½ C fresh cilantro
Instructions
To make marinade: In a medium bowl, mix together oil, lime juice, ¼ C coconut aminos, ginger, garlic, cumin, jalapenos, cilantro, paprika and white pepper. Divide this marinade in half, there should be about ¼ in each half. Set aside half for chicken.Add the remaining 2 tablespoons of coconut aminos to the other half of the marinade and refrigerate (You can use this portion just before serving)Place the chicken in a nonmetallic bowl or in a large resealable plastic bag. Pour in the reserved marinade. Mix well, cover the bowl or seal the bag, and marinate in the refrigerator for 1-2 hoursTo make stir fry- Heat in a large skillet or a wok over high heat. Brush or spray with the oil. Repeat brushing or spraying with oil before cooking each batch of chicken or vegetables.
Recipes
Winter Citrus Salad with Dressing
by Dr. Kellyann
on Jan 13 2023
With sweet pink grapefruit and blood oranges in season, now is the perfect time to take advantage of their juicy ripeness, anthocyanin, and vitamin C. You can add shrimp or scallops to serve as an entrée salad or leave out the seafood and serve it as a side salad.
Prep time: 15 min • Yield: 4 servings
Ingredients
For the salad:
6 to 8 cups baby arugula
2 ruby red grapefruit
2 blood oranges, one for the salad and one for the dressing
1 Persian cucumber, sliced into thin ovals or rounds
1 scallion, sliced into rounds
½ yellow bell pepper, diced
2 teaspoons ghee or coconut oil
8 to 16 shrimp, optional
For the dressing:
1 teaspoon grapefruit zest
About ½ cup juice from the grapefruit and blood orange
½ cup light olive oil
¼ cup mint leaves, chiffonade
1 small jalapeno pepper, cut into rings and smashed in a plastic bag; remove seeds to reduce heat if desired
Salt and pepper to taste
Directions
Wash and dry the arugula and set aside. Remove the peel and pith from grapefruit. Holding it over a small bowl cut the flesh between the membranes to create segments reserving the juice for the salad dressing. Remove the peel and pith of one blood orange and cut into circles, and then half-moons.
Plate arugula, top with grapefruit, blood orange slices, cucumber, scallion, and yellow pepper.
If you are using shrimp, sauté in ghee or coconut oil over medium high heat for 3 to 5 minutes until cooked through.
While shrimp is cooking squeeze the juice of the second blood orange into the bowl with the grapefruit juice. Measure out ½ cup of juice and whisk in olive oil. Add mint and 1 to 3 teaspoons crushed jalapenos and whisk together. Add salt and pepper to taste.
Top salad with shrimp and serve with the dressing on the side.
Recipes
by Dr. Kellyann
on Jan 05 2023
Get over that afternoon slump with this delicious smoothie! It has all the flavor of a creamy mocha frappuccino but with the health benefits of collagen.
Ingredients:
1 cup unsweetened plain coconut milk kefir
½ frozen banana
1 packet Dr. Kellyann’s Collagen Coffee
1 packet Dr. Kellyann’s Collagen Shake in Chocolate Almond or 1 scoop Dr. Kellyann's Chocolate Bone Broth Protein
1 tsp unsweetened cocoa powder
¼ tsp vanilla extract
½ cup ice cubes
Directions:
In blender, puree all ingredients until smooth and frothy, about 1 minute.
