Recipes

All articles Beauty Bone & Joint-Support Collagen Gut Friendly Specialty Diets (Keto / Fasting) Weight Loss

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

Instant Pot Beef Bourguignon

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

Spicy Bone Broth with Greens

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

Pecan Crusted Salmon Filets

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!