Recipes
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.
Recipes
by Dr. Kellyann
on Apr 04 2015
Prep time: 10 min • Cook time: 40 min • Yield: 4 servings
Ingredients
2 large sweet potatoes
1 tablespoon arrowroot powder
2 tablespoons coconut oil
½ tablespoon ground cumin
1 teaspoon chili powder
¼ teaspoon ground cinnamon
¼ teaspoon dried thyme
8 cloves garlic, minced
¼ teaspoon dried ginger
¼ teaspoon salt, plus more to taste
¼ teaspoon ground black pepper
Directions
Preheat the oven to 450 degrees. Cover two baking sheets with parchment paper.
Cut sweet potatoes into ⅛-to-¼-inch strips. Place in a large bowl, add the arrowroot powder, and toss until the fries are lightly coated.
In a small bowl, combine the coconut oil, cumin, chili powder, cinnamon, thyme, garlic, dried ginger, salt, and pepper. Heat in the microwave for 15 to 20 seconds, until the coconut oil is melted. Stir with a fork to combine.
Add the seasoned coconut oil to the sweet potatoes and toss with two wooden spoons to evenly coat the fries with the oil.
Arrange coated fries on the baking sheets, making sure the fries aren’t touching. Bake for 15 minutes, and then flip and bake an additional 15 to 20 minutes, until desired crispness.
Remove from oven, sprinkle with additional salt, and serve immediately.
Notes If using organic sweet potatoes, keep the skin on. If using conventionally grown potatoes, peel them. These fries are great with bunless burgers, Slow Cooker BBQ Pulled Pork (Chapter 11-Livng Paleo for Dummies-Wiley), or eggs for a fun and fancy brunch.
Dip them in Cave Man Ketchup, or eat them the Belgian way with season Homemade Mayonnaise (both recipes in Chapter 14-Living Paleo for Dummies-Wiley)) Change the seasonings! Try Garam Masala or Morning Spice (both recipes in Chapter 14-Living Paleo for Dummies-Wiley), smoked paprika, or a little garlic powder for extra zing. Recipe from Living Paleo for Dummies by Melissa Joulwan and Kellyann Petrucci
Recipes
Sweet and Salty Sweet Potato Fries
by Dr. Kellyann
on Apr 04 2015
Sweet potatoes have more beta-carotene than white potatoes, so are better for you.
Prep time: 20 min • Cook time: 25-30 min • Yield: 3 servings
Ingredients
1 ½ pounds sweet potatoes, (about 3 medium), peeled
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
Freshly ground pepper, to taste
1 cup coconut aminos
2 tablespoons honey
1 teaspoon butter
Directions
Preheat oven to 425°F. Line a rimmed baking sheet with foil. Cut sweet potatoes into 1/2-inch-thick wedges. Place on the prepared baking sheet, drizzle with oil and toss well. Spread out in a single layer. Bake until tender when pierced with a knife, 25 to 30 minutes. Season with salt and pepper.
Meanwhile, combine coconut aminos and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, 12 to 15 minutes. (Watch the syrup carefully during the last few minutes of reducing to prevent burning.) Swirl in butter.
Drizzle the sauce over the sweet potatoes.
Recipes
by Dr. Kellyann
on Apr 04 2015
You think you don’t like Kale? I dare you to say that after you taste the absolute coolest kale dish on the planet. Seriously. The stuff is good.
Prep time: 10 min • Cook time: 5 min • Yield: 2 servings
Ingredients
1 head of Kale (any variety works; red kale is a personal favorite)
1 avocado chopped
2 ½ tablespoons of olive oil
1 ½ tablespoons of lemon juice
1 teaspoons of Celtic sea salt (or healthy salt)
½ teaspoon of cayenne
½ cup chopped red onions
2 strips bacon, chopped (no nitrites, casein, gluten or antibiotics)
Directions
Pan fry the bacon until it’s nice and crisp (about 2 minutes).
Chop up the Kale removing the tough spine along the edges.
Chop the avocado, onions and bacon.
In a mixing bowl toss all ingredients together, squeezing and massaging the kale to soften the leaves and cream the avocado.
If you can let it sit for about 30 minutes, the best flavor pop out. Otherwise, serve straight away.
Notes
Kale is actually considered a superfood because of it has a high nutrient density and powerful cancer fighting abilities. So, it get’s you well and keeps you well. If that’s not enough to jazz you, than eat kale because it makes you look way better. Radiant skin, bright eyes and shinier hair are all up for grabs!
What’s that again?
Nutrient density: A food packed with not so many calories, but oh so many nutrients. Compared to a sugary carbohydrate, like a donut, which is loaded with calories, but scores a zero in the nutrient department. This food has a low nutritional density and causes people to become overweight and malnourished!
Recipes
Orange Shrimp with Beef and Broccoli
by Dr. Kellyann
on Apr 03 2015
Prep time: 15 min • Cook time: 10 min • Yield: 4 servings
Ingredients
1 tablespoon sesame seeds, optional
3 oranges
3 tablespoons coconut aminos
1 tablespoon rice vinegar
2 tablespoons arrowroot powder (optional)
1 teaspoon plus 2 teaspoons coconut oil
¾ pound beef sirloin, trimmed and sliced against the grain into ⅛-inch thick slice
½ pound shrimp, peeled, deveined, and halved
8 cloves garlic, minced
¼ teaspoon dried ginger
¼ teaspoon ground cayenne pepper
2 pounds broccoli, cut into small florets
2 red bell peppers, seeded and thinly sliced
⅓ cup water
½ cup scallions, green parts only, thinly sliced
Directions
Heat a large sauté pan or wok over medium-high heat. When the pan is hot, add the sesame seeds and stir constantly until they’re lightly toasted, about 3 or 5 minutes. Remove from pan and reserve for later.
With a vegetable peeler, peel wide strips of zest from half of one of the oranges. Cut the zest into 1-inch pieces and set aside.
Squeeze the juice from all the oranges into a small bowl; you should have about 3/4 cup. Add coconut aminos and rice vinegar; stir to combine.
In another small bowl, mix the arrowroot powder with 2 tablespoons of water to form a paste; whisk into the orange juice and set aside.
Heat 1 teaspoon coconut oil in the pan over high heat until very hot, about 2 minutes. Add beef, shrimp, and onion. Stir-fry until the beef is no longer pink on the outside, about 1 minute. Transfer to a plate and cover loosely with foil.
Add remaining 2 teaspoons coconut oil to the pan and heat until very hot. Add garlic, ginger, cayenne, and reserved orange zest. Stir-fry until fragrant, about 30 seconds. Add the broccoli, red pepper, and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli is tender, about 3 to 4 minutes. Transfer to a plate.
Whisk the stir-fry sauce and pour into the pan. Bring to a boil and cook until the sauce is slightly thickened, about 1 to 2 minutes. Add broccoli, peppers, shrimp and beef, stirring to coat with the sauce. Remove from heat and sprinkle with scallions and toasted sesame seeds.
Recipes
by Dr. Kellyann
on Apr 02 2015
Hmmmm. So lets see. You want to give your kids a side dish, but want to make it a little more creative. Not the same old, same old. Oh yea, if you can make it healthier, than by gosh throw that in there too!
These ought to do the trick!
Prep time: 10 min • Cook time: 5 min • Yield: 2 servings
Ingredients
2 sweet potatoes, peeled
½ cup almond flour
1 tablespoon of cinnamon
½ tablespoon of turmeric
½ teaspoon of celtic sea salt
2 eggs beaten
¼ cup of grass fed butter
Directions
Slice the sweet potatoes into coin sized pieces ( about 1/4 inch thick) and place them on a baking sheet.
With a fork, combine the almond flour and spices in a bowl
Set up a bowl with the eggs whisked together
Set up a bowl with the almond flour and spices together
Take each sweet potato silver dollar and dip in the egg, the flour mixture, and place back on the baking sheet
With a large skillet, melt the butter over medium heat
Place each silver dollar in the skillet and cook them about 3 minutes on each side, until a nice crisp brown
Add more butter to the skillet as needed
Remove each silver dollar sweet potatoes from the skillet when browned, put aside and continue to cook more until the batch is done.
Whola! A kid friendly side dish.. healthy too!
Recipes
Lime-Blueberry Poppy Seed Coffee Cake
by Dr. Kellyann
on Apr 02 2015
Prep time: 10 min • Cook time: 40 min • Yield: 12 servings
Ingredients
½ cup coconut flour
½ teaspoon salt
¼ teaspoon baking soda
6 eggs
½ cup coconut oil, melted
¼ cup honey
½ tablespoon pure vanilla extract
Zest of 1 lime
2 tablespoons lime juice
1½ tablespoons poppy seeds
1¼ cup fresh blueberries (or frozen, defrosted)
Directions
Preheat the oven to 350 degrees.
In a small bowl, mix coconut flour, salt, and baking soda with a fork. Set aside.
In a large bowl, whisk eggs, coconut oil, honey, vanilla, lime zest, and lime juice until smooth. Stir in flour mixture, poppy seeds, and blueberries until just combined.
Grease an 8 x 8 inch square pan with coconut oil, and then dust with coconut flour. Pour batter into pan and spread into corners with a rubber scraper. Bake until lightly golden and a toothpick inserted into the center comes out clean, about 35-40 minutes.
Cool the cake in the pan, and then cut into 12 squares. Store covered in the refridgerator or at room temperature.
Notes Serve this coffee cake alongside Berry-Nice Chicken Salad for brunch. Substitute raspberries or strawberries for the blueberries-or replace the lime juice and zest with lemon.
Recipes
by Dr. Kellyann
on Apr 02 2015
Prep time: 15 min • Cook time: 40 min • Yield: 4-6 servings
Ingredients
1 pound apples, cut into half-moon slices (about 4 cups)
½ teaspoon lemon zest
½ tablespoon lemon juice
⅓ cup almond flour
4 dried dates, pitted
¼ teaspoon ground cinnamon
⅛ teaspoon nutmeg
⅛ teaspoon salt
1 tablespoon coconut oil, chilled until solid then diced
¼ cup chopped walnuts or pecans
Directions
Preheat the oven to 350 degrees
In a medium bowl, mix the apples, lemon zest, and lemon juice with wooden spoon. Allow to rest at room temperature while you prepare the topping.
Place almond flour, dates, cinnamon, nutmeg, and salt in a food processor. Pulse until combined.
Sprinkle the chilled coconut oil chunks over the flour mixture. Pulse about 10 times, and then process on high for 5 to 10 seconds until there are no lumps. Pour the topping into a bowl and use a fork to mix the chopped nuts.
Pour the fruit into an 8-inch square pan, pressing it gently into place with the back of a wooden spoon. Sprinkle the nut topping over the fruit with the back of the spoon.
Cover the crisp lightly with foil and back for 30 minutes. Remove foil and back 5 to 10 more minutes, until browned.
Notes You can also bake this dish in individual ramekins. Place four ramekins on a baking sheet covered with parchment paper. Spoon generous ½-cup servings into each ramekin, press aobut 2 tablespoons of topping onto each, and then follow baking instructions above.
This crisp is yummy topped with Whipped Coconut Cream (see recipe in Chapter 12-Living Paleo for Dummies-Wiley) or with a drizzle of coconut milk. Substitute pears for the apples and sliced almonds for the walnuts or pecans. For extra zing, add ½ teaspoon dried ginger along with the lemon juice to the pears.
Recipes
by Dr. Kellyann
on Apr 02 2015
Just have fun with whatever you’re in the mood for.
Lemon water is, of course, a no-brainer. I add lemon slices to pure water, a great tonic for re-energizing after a long day.
Or cut up some orange and lime slices and add to mineral-enhanced water. Totally refreshing.
If you’re in the mood for cukes, grab some at the farmers’ market and add some slices (maybe three to six per pitcher) to super cold water.
(This is an excellent substitute for sodas and other sugary drinks. I make different kinds all the time, using everything from cucumbers to citrus fruits.)
Recipes
Lime Gelatin with Strawberries & Basil Essence
by Dr. Kellyann
on Mar 15 2015
Prep time: 10 min • Cook time: 3 min • Yield: 6 servings
Ingredients
2 tablespoons pasture-raised beef gelatin, i.e. Great Lakes Gelatin
½ cup cold water (to soften dried gelatin)
3 cups boiling water
Handful fresh basil leaves, about ½ cup
¼ cup cold water (for basil)
½ cup freshly squeezed lime juice, about 4 to 5 Persian limes
3 to 4 tablespoons honey
About 5 to 6 large strawberries
Basil leaves for garnish
Directions
Add the gelatin to the cold water to soften. Bring 3 cups water to boil. While waiting for the water, add basil leaves and ¼ cup water to blender and blend until the leaves are dissolved into the water. Pour basil water through a fine mesh sieve, add to gelatin, and stir.
Pour boiling water over the gelatin and stir until the gelatin is dissolved. Add lime juice and honey to taste. Pour gelatin into 6 dessert cups. Refrigerate for about an hour and add fruit. Refrigerate until fully gelled and serve cold. Garnish with fresh basil.
Optionally top with whipped coconut cream.
Notes: You can also make this in a two-quart mold or in a serving bowl if you prefer. If you are making it as a molded dessert, add 2 teaspoons gelatin to the recipe. You can also use kaffir limes to achieve a totally different flavor.
Recipes
by Dr. Kellyann
on Mar 08 2015
Prep time: 10 min • Cook time: 15 min • Yield: 4 to 6 servings
Ingredients
1 cup coconut cream
¼ cup pure maple syrup
¼ cup Meyer lemon juice, about 2 medium Meyer lemons*
Zest of 3 lemons
6 large eggs plus 2 yolks
Pinch salt
1 teaspoon vanilla extract
Directions
In a medium saucepan, whisk together coconut cream, maple syrup, lemon juice, zest, eggs and yolks, and salt.
Cook over medium heat, whisking constantly, until the mixture thickens, about 12 to 15 minutes.
Remove from the heat and pour into 6 individual dessert or custard cups. Serve warm or chilled. If serving chilled, top with any combination of fresh berries and garnish with mint.
Notes: In the middle of winter when Meyer lemons are in season I absolutely have to make a luscious lemon dessert. This creamy custard fills the bill. Its velvety texture and deep rich flavor make a fabulous dessert, and it’s so easy to make! If you’re not familiar with Meyer lemons, you want to be! They are much sweeter and less acidic than the more common supermarket varieties.
Meyer lemons are a cross between a lemon and a mandarin or sweet orange and have thin, deep yellow aromatic skin with a tinge of orange when fully ripe. They are rounder and juicier than lemons and are harvested mostly in the winter. Enjoy them when they’re in season! The Meyer lemon gets its flavor from its thymol content and contains limonene, a type of flavonoid that protects the immune system.
Recipes
by Dr. Kellyann
on Feb 28 2015
Prep time: 15 min • Cook time: 1 min • Yield: 4 to 6 servings
Ingredients
For the dip
¼ cup all natural almond butter
2 tablespoons dark chocolate chips/chunks; 70% or darker or Enjoy Life™ Chips
1 cup plain coconut yogurt
½ teaspoon vanilla extract
For the toppings
2 to 4 tablespoons unsweetened flaked coconut, toasted
2 to 4 tablespoons slivered almonds, toasted
2 to 4 tablespoons cacao nibs or Enjoy Life™ Chips dark mini chips
Strawberries and any of your favorite sliced fruits.
Directions
In a small microwave-safe bowl melt the chocolate in 30-second increments at half power, stirring in between heating, until chocolate is melted.
Add almond butter and mix well.
Add the coconut yogurt and vanilla and fold together into a fluffy mouse.
Serve with sliced fruits and any or all of the toppings.
Notes: Fun, super-easy and delicious dessert or sweet treat. Kids love it and it’s great on a party buffet. You can substitute any nut or seed butter, i.e. cashew butter, sunflower seed butter, etc., as well as other nuts or seeds.
Recipes
by Dr. Kellyann
on Feb 08 2015
Prep time: 20 min • Cook time: 25 min • Yield: 4 to 5 servings, depending on ramekin size
Equipment
five 5 ½- to 6-ounce ramekins or four 7- to 8-ounce ramekins
Ingredients
2 teaspoons pasture-raised butter or ghee
1/3 cup coconut sugar
5 ounces dark/bittersweet chocolate, chopped; if you use dark chocolate chips, it is 1 scant cup
3 large egg yolks, at room temperature
¾ teaspoon espresso powder
1 teaspoon pure vanilla extract
6 large egg whites
¼ teaspoon cream of tartar
Pinch salt
Directions
Preheat oven to 375ºF. Place oven rack in the middle of the oven. Generously butter soufflé dishes.
Melt chocolate in microwave or in the top of a double boiler. If using the microwave, heat in 30-second (or shorter) intervals at half power, stirring between each interval. If heating in a double boiler, begin stirring as soon as chocolate starts to melt. Remove bowl from microwave/heat and stir in egg yolks, espresso powder, and vanilla; the mixture will thicken.
In a stand mixer, whip egg whites with cream of tartar and a pinch of salt at medium speed until soft peaks form. Add coconut sugar, a little at a time, continuing to whip at medium speed. Then beat at high speed until egg whites form stiff peaks. The mixture will be a beautiful pale caramel color. Stir about 1 cup whites into chocolate mixture to lighten it, then add mixture to remaining whites, folding by hand, gently but thoroughly.
Spoon into soufflé dishes filling just to the top. Place soufflés on a sheet pan and bake in the middle of the oven until puffed and crusted on top but still slightly jiggly in the center, about 24 to 26 minutes. Do not open the oven as they are baking. Serve immediately.
Notes: The soufflé can be assembled up to 30 minutes before baking. Keep it covered with an inverted large bowl (do not let the bowl touch soufflé), at room temperature.
Tip: run your finger around the inner edge of the ramekins after they are filled. It helps the soufflé rise evenly. Optionally, dust with powdered sugar and garnish with berries and mint. You can also serve it with coconut whipped cream.
