Recipes
Recipes
by Dr. Kellyann
on Oct 18 2014
Prep time: 20 min • Cook time: 1 hour • Yield: 10 – 12 servings Ingredients For the filling:
2 ½ pounds of your favorite baking apples, about 7 – 8 cups
1 teaspoon grated orange zest, from about ½ medium orange
2 tablespoons freshly squeezed orange juice, from about 1 orange
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
pinch salt
pinch ground ginger
For the topping:
1 cup pecans, coarsely chopped
½ cup walnuts, coarsely chopped
½ cup nut flour, i.e. almond, hazelnut, whatever you choose
¼ cup coconut sugar
½ teaspoon salt
2 tablespoons arrowroot
3 tablespoons cold unsalted butter, diced
Directions
Preheat the oven to 350 degrees F. Butter or spray an oven-proof casserole or a 9 x 9-inch deep baking dish.
Peel, core, and cut apples into wedges. Combine the apples with the remaining filling ingredients, and pour into the baking dish.
To make the topping, combine all topping ingredients in a large bowl and sprinkle over the apples.
Place the crisp on a sheet pan and bake for 1 hour or longer until the top is brown and the apples are bubbly. Check it at 30 minutes; you may need to loosely cover the top with foil so it doesn’t over brown. Serve warm, optionally with caramel sauce.
Notes If you decide to be totally decadent, you can use my caramel sauce recipe (the one I used with grilled fruit) to drizzle over individual servings.
Recipes
by Dr. Kellyann
on Oct 18 2014
Prep time: 5 min • Cook time: 10 min • Yield: 10 – 12 servings
Ingredients
1 cup coconut sugar
4 tablespoons ghee or pasture raised butter
½ cup full fat coconut milk
Pinch salt
1 teaspoon pure vanilla extract
Directions
Mix sugar, ghee/butter, coconut milk, and salt in a saucepan over medium-low heat. Cook while whisking gently for 6 to 8 minutes, until it thickens. Stir in vanilla and let cool.
Notes This caramel sauce is excellent with this Apple Crisp or Gooey Grilled Fruit with Coconut and Pecans.
Recipes
by Dr. Kellyann
on Oct 08 2014
This wonderful winter weightloss comfort food – done three different ways! – can really squash those cravings. If you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin. Although its takes time to reverse leptin resistance, you can begin the reversal by keeping your fridge filled with healthful low-carb foods you can grab when the munchies strike.
Prep time: 10 - 20 min • Cook time: 12 to 24 hrs • Yield: depends on the size of your crockpot; approx. 10 to 12 cups
Equipment
Slow cooker/crock pot; you can also do this on the stovetop
Ingredients
4 unpeeled carrots, scrubbed and cut into rounds
2 stalks celery, including leafy part, chopped
1 medium onion, chopped
1 medium tomato, cut in half
1 clove (the spice)
5 cloves garlic, peeled and smashed
3 ½ pounds grass-fed beef bones (preferably joints and knuckles)
2 dried bay leaves
2 teaspoon kosher salt
2 tablespoons apple cider vinegar
Directions
Place all the vegetables, clove, garlic, bones, and bay leaves into a slow cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by at least one inch.
Cook for 12 to 24 hours on low.
As the broth cooks, use a shallow spoon to carefully skim the film off the top of the broth. When done, optionally, pour the broth through a fine mesh strainer and discard the solids and bones. Taste the broth and add more salt as needed.
The broth will keep for 3 days in the refrigerator and 3 months in your freezer.
Variations With Cabbage and Dill Cooked cabbage adds a pleasant sweetness to the broth
Additional Ingredients
About 4 cups of green cabbage, sliced as you would for coleslaw
2 to 3 teaspoons dried dill
½ teaspoon black pepper
Salt to taste
Additional Directions
About 2 hours before you turn off the broth, add the cabbage, dill, and pepper.
Note When I do this, I don’t discard the other vegetables from the broth, but I do remove the bones.
With Caramelized Onions and Shitake Mushrooms Caramelized onions add a richness and sweetness much like French onion soup, while the mushrooms compliment them with a woodsy, earthy flavor
Additional Ingredients
4 to 5 large sweet onions, sliced into 1/8-inch slices
1 pound fresh shitake mushrooms, sliced
1 tablespoons plus 2 teaspoons (5 teaspoons) coconut oil, separated
1 tablespoon plus 2 teaspoons (5 teaspoons) ghee, separated
Parsley for garnish (optional)
Salt to taste
Additional Directions
Add 1 tablespoon coconut oil and 1 tablespoon ghee to a large, flat-bottomed sauté pan or Dutch oven and place over medium-low heat. (You may need to use two pans if you are caramelizing all the onions at once.)
When the oil/butter mixture is shimmering, add the onions, and cook very slowly for about 45 minutes stirring occasionally.
The onions should be golden and brown in color, much reduced from where you started, and very soft but not mushy. Remove onions from pan and deglaze the pan by adding 1 to 2 ladles of broth, raise the heat to simmer, and gently scrape off any remaining onions. Add broth from the deglazed pan back to the crock pot of broth.
Using the same sauté pan, add 2 teaspoons coconut oil and 2 teaspoons ghee, and sauté the shitake mushrooms on medium heat for 4 to 5 minutes until they begin to turn golden.
Add the onions and mushrooms to the broth for the last 15 to 20 minutes of cooking. Optionally top with chopped parsley.
Note Caramelizing onions brings out their natural sugars, but the process cannot be rushed. Don’t turn up the heat or cover the pan.
With Roasted Root Vegetables Roasting root vegetables creates a warming, hearty addition to your broth
Additional Ingredients
2 medium yams or sweet potatoes, peeled and cut into 1-inch cubes
2 parsnips cut into ½ -inch rounds
½ acorn or butternut squash, peeled and cut into 1-inch cubes
1 small rutabaga, peeled and cut into 1-inch cubes
2 leeks, cut into ¼ to ½ -inch rounds (use the white and very pale green part only)
2 tablespoons coconut oil, melted
½ teaspoon dry or 1 tablespoon fresh thyme leaves
Salt to taste
Parsley for garnish (optional)
Additional Directions
Preheat oven to 400º F.
Put vegetables on a sheet pan, add coconut oil, thyme, and salt and toss to coat. Bake for 20 minutes and check for doneness.
Remove from oven if done. If not, check every 3 to 5 minutes until done. It may take up to 30 minutes. Vegetables should be tender but not mushy.
Add vegetables to broth and serve immediately. Optionally top with chopped parsley.
Note You can vary the vegetables based on what you like. This is a very warming and satisfying soup on a cold winter’s day.
Another option for all these variations is to make a smaller portion of the additional ingredients and add them to the broth just before serving if you prefer not to have a kettle of the same flavor.
Recipes
Perfect Pizza with a Cauliflower Crust
by Dr. Kellyann
on Oct 01 2014
Prep time: 20 min • Cook time: 20 min • Yield: One 9 to 10” pizza
Equipment
Pizza stone or sheet pans
Ingredients
1 medium sized head of cauliflower to yield about 3 cups
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 teaspoon Italian seasoning, or a blend of basil, marjoram and oregano
2 tablespoons almond meal
1 tablespoon coconut oil or olive oil if you cook with it
1 large egg
2 tablespoons mozzarella, Romano, or Parmesan cheese (optional)
Coconut oil cooking spray or olive oil spray if you cook with it
Directions
Preheat oven to 450o F. Place pizza stone or 2 sheet pans (one pan on top of the other) on the middle baking rack. (Double panning prevents the pizza from burning on the bottom.)
Cut florets off cauliflower and pulse in a food processor for about 30 seconds or longer to form a fine meal. Place in a microwave-safe covered bowl and heat on high for about 5 minutes to soften the cauliflower. Drain cauliflower and let sit in colander for a few minutes until it is warm, but comfortable to the touch. Pour onto a clean kitchen towel and squeeze out as much water as possible. Do this several times. You will be surprised at how much water is in the cauliflower. You are essentially making “cauliflower flour”.
Place cauliflower in mixing bowl and add salt, pepper, seasonings, almond meal, oil, egg,( and optionally cheese) and mix well using your hands. Cut a parchment sheet large enough to hold a 9 to 10-inch round pizza crust. Spray parchment with oil. Turn out “dough” onto parchment, and form into a 9 to 10-inch circle, patting down thoroughly just as you would traditional pizza dough. Spray top of pizza dough lightly with oil.
Slide parchment sheet onto the preheated pizza stone or pan and bake for 10 to 15 minutes until the crust starts to turn golden. (You will be baking it further after adding toppings so don’t over bake.)
Remove from oven, top with desired toppings, return to oven for 3 to 5 minutes to warm through. Remove from oven, let cool for a few minutes before slicing.
Notes
Because the pizza will only be in the oven for a few minutes after you top it, it is prudent to precook the toppings. (Pepperoni and salami do not need to be precooked.) You can quickly sauté any of your favorite vegetables: red, green, yellow, and orange bell peppers, mushrooms, onions, etc. and meats: meatballs, sausage, bacon, chicken, etc.
If you allow yourself to have cheese occasionally, go for it! For pizza sauce you can use organic bottled marinara or other pasta sauce. For a white pizza, brush the precooked pizza shell with olive oil and a sprinkling of finely minced garlic, top with pesto, fresh mozzarella, and heirloom tomato slices. Add fresh basil leaves dipped in olive oil when the pizza comes out of the oven. Here are some of my favorite toppings. You can optionally omit the cheese on any of them:
Pesto, fresh mozzarella, Romano, sliced tomatoes, and fresh basil
Spicy buffalo sauce, cooked chicken marinated in the sauce, mozzarella, and fresh baby spinach (put the spinach on after the pizza comes out of the oven)
Tomato sauce, caramelized onions, bacon, and arugula (put the arugula on after the pizza comes out of the oven)
Olive oil, thin slices of grilled steak, caramelized onions, and spring mix (put the spring mix on after the pizza comes out of the oven)
Pesto, roasted red peppers, and sausage
Recipes
by Dr. Kellyann
on Sep 24 2014
This "Beyond Botox Soup" is so good and so great for your skin, hair, nails, and, of course, your waistline. Give it a try!
Prep time: 15 min • Cook time: 4 to 8 hrs • Yield: 1 gallon; about ten 12-ounce servings of broth
Ingredients
2 pounds chicken bones/carcasses (from about 2 -3 roasted organic chickens)
1 gallon purified water
4 unpeeled organic carrots, scrubbed and roughly chopped
3 to 4 stalks organic celery, including leafy part, roughly chopped
1 medium organic onion, roughly chopped
1 organic tomato, cut into wedges
1 bay leaf
2 teaspoons kosher salt
1 teaspoon peppercorns
2 tablespoons apple cider vinegar
2 cloves garlic, peeled and smashed
1 bunch organic parsley
6 to 8 cups organic greens cut into small pieces or chopped, i.e. cabbage, kale, chard, collard greens, broccoli, Brussels sprouts, etc.
Directions
Place chicken bones, water, carrots, celery, onion, tomato, bay leaf, salt, peppercorns, and apple cider vinegar into a slow cooker and set heat to low.
When the broth is hot, skim the film off the top of the broth if desired.
Simmer for 4 to 8 hours on low.
In the last hour add the garlic and parsley.
Pour the broth through a fine strainer and discard the solids. Taste the broth and adjust seasoning as needed.
Return broth to slow cooker, or use a large kettle on the stovetop (if your slow cooker is not large enough) and add the organic greens. Simmer for another 30 minutes to gently cook the greens.
Let cool and store in covered containers in the refrigerator for up to 5 days. If there is more soup than you can use in that amount of time, freeze in small batches for later use. The broth will keep for up to 3 months in your freezer.
Notes If you have favorite herbs, you can add them to the bone broth to enhance the flavor. Thyme is particularly nice with chicken broth. The vinegar is used to help extract the minerals from the bones.
Recipes
Mediterranean Salmon with Grilled Fennel and Olives
by Dr. Kellyann
on Sep 14 2014
Fennel is a perfect accompaniment to salmon. Combined with the olives and herbs in this recipe it is perfect for a family meal or dinner party.
Prep time: 15 min • Cook time: 20 min • Yield: 4 servings
Equipment
BBQ grill or a grill pan
Ingredients
Four 4 to 6 ounce salmon fillets, with skin on one side
3 to 4 fennel bulbs, sliced lengthwise in to ½-inch slices (you should have 12 to 16 slices)
3 tablespoons coconut oil, melted, or coconut oil spray
Marinade Ingredients
¼ cup oil-cured black olives, pitted and coarsely chopped
¼ cup extra virgin olive oil
Juice of one lemon, about 2 tablespoons
1 garlic clove, crushed
Zest of half lemon
¼ cup flat leaf Italian parsley, coarsely chopped
¼ cup basil leaves, cut into ribbons*
⅛ teaspoon black pepper
1 lemon, sliced in wedges or half moons
Directions
Prepare charcoal until the coals are white and ashy or preheat propane/gas grill to high. (Wait to heat grille pan until just before cooking if you are not grilling outside.)
Combine all marinade ingredients in a small bowl and whisk to blend, or put all ingredients in a jar with a tight-fitting lid and shake vigorously. Taste to adjust. Set aside.
Brush or spray fennel slices with coconut oil and grill about 5 minutes per side until golden and charred.
Place grilled fennel in a flat bottom container and pour marinade over the fennel. Cover to keep warm.
Brush or spray both sides of salmon, lightly sprinkle with salt and pepper, place on grill skin side down on a medium-high grill. Close grill cover and grill for 6 to 10 minutes (depending on size of fillets.) until fish flakes. If desired, grill the top side just enough to create grill marks.
To serve, plate grilled fennel and salmon, drizzle any remaining marinade over fish and garnish with lemon wedges. Serve at once.
Notes If you never tried fennel because you thought it would taste too much like licorice this will convince you to add fennel to your grocery list. It is a perfect accompaniment to any kind of fish. Combined with the olives and herbs in this recipe it is very likely a make again dish, whether for a family meal or a dinner party. It’s quick, easy, and fabulous! If you don’t grill in the winter, take out your grille pan! You can also make this recipe with any other fish you choose.
*How to cut basil ribbons: make a stack of 3 or 4 basil leaves that are about the same size. They should be facing the same way. Roll them together lengthwise as if you were rolling a cigar. Using a sharp knife, cut across the basil roll in ⅛-inch cuts.
Recipes
Arugula with Grilled Peaches and a Sherry Vinaigrette
by Dr. Kellyann
on Sep 14 2014
The combination of flavors makes this salad very complex: spicy/peppery arugula, salty prosciutto, sweet caramelized peaches, and fragrant sherry vinegar.
To serve as an entrée luncheon salad add another ounce or two of prosciutto and several more peach slices.
If you occasionally indulge in a bit of cheese, top with feta or a bit of goat cheese for an even more complex flavor combination.
*How to cut basil ribbons: make a stack of 3 or 4 basil leaves that are about the same size. They should be facing the same way. Roll them together lengthwise as if you were rolling a cigar. Using a sharp knife,cut across the basil roll in 1/8-inch cuts.
Recipes
by Dr. Kellyann
on Aug 09 2014
Prep time: 20 min • Cook time: 40 min • Yield: 8 to 10 servings
Equipment
9-inch round cake pan or spring form pan
Ingredients
3 tablespoons ghee or pasture-raised butter, melted
¼ cup coconut sugar
1 cup very ripe fresh peaches, sliced
¼ cup coconut oil, melted
6 eggs, at room temperature *
6 tablespoons (¼ cup plus 2 tablespoons) full fat coconut milk or coconut cream
6 (¼ cup plus 2 tablespoons) tablespoons maple syrup
2 teaspoons pure vanilla extract
½ cup coconut flour
⅓ cup finely chopped pecans, toasted
½ teaspoon aluminum-free baking powder
½ teaspoon sea salt
Directions
Preheat the oven to 350 degrees and move rack to middle of oven.
Cut a circle or parchment paper to fit in the bottom of the pan. Brush butter on the sides of pan, then pour remaining butter into cake pan to cover the bottom evenly.
Sprinkle sugar evenly over the butter and arrange peaches in a circle(s) over the sugar mixture. Set aside.
In a stand mixer, combine cup coconut oil, eggs, coconut milk/cream, maple syrup, and vanilla, and mix for 2 to 3 minutes.
In a separate bowl, mix together all dry ingredients.
Add dry ingredients to wet ingredients and combine. The batter will be loose. Pour batter into prepared pan. Bake for 35 to 40 minutes, until the top has browned and a toothpick inserted in the center of the cake comes out dry.
Place cake on wire rack to cool in pan for 15 minutes. Invert cake onto a serving platter; carefully peel off parchment. Let stand for 20 minutes before cutting; serve warm or at room temperature. Refrigerate any uneaten cake.
*Room temperature eggs will keep the cake lighter
Recipes
Panna Cotta with Glazed Peaches
by Dr. Kellyann
on Aug 03 2014
Panna Cotta
One 14-ounce can* (or approximate) full-fat coconut milk
One 14-ounce can* (or approximate) coconut cream
About 5 ounces of coconut milk, coconut cream, almond milk, or any other Paleo milk you have on hand to yield a full 4 cups of all milks
1 tablespoon pasture-raised beef gelatin, i.e. Great Lakes Gelatin
¼ cup plus 2 tablespoons (6 tablespoons) maple syrup
2 teaspoons pure vanilla extract
Glazed Peaches
2 medium peaches (you can also use nectarines), sliced
2 teaspoons ghee or pasture-raised butter
2 tablespoons coconut sugar
1 teaspoon water
½ teaspoon freshly squeezed lemon juice
Dash salt
Dash nutmeg
Directions
For the Panna Cotta
Measure the coconut milk, coconut cream, and additional Paleo milk(s) to make 4 cups. Pour 1 cup of milk mixture into a medium saucepan and sprinkle gelatin over the milk. Let sit for about 5 minutes to soften the gelatin.
Place saucepan on medium heat, stirring constantly, until gelatin is dissolved and milk begins to steam. Add the remaining 3 cups of milk and maple syrup and stir to blend. Remove the pan from the heat and stir in the vanilla. Let the mixture cool for 10 to 15 minutes. Pour into eight wine/champagne/martini or other pretty glasses, cover each glass with plastic wrap, and refrigerate for 4 to 6 hours to fully gel.
For the Glazed Peaches
Place butter in a small sauté pan over medium heat. Add coconut sugar and water and stir briskly to melt sugar. Add peaches, lemon juice, salt, and nutmeg. Cook over medium heat for about 3 minutes to soften the peaches and thicken the glaze.
Remove from pan and let cool. Refrigerate until ready to serve.
To serve
Warm peaches in microwave for about 45 seconds or until warmed through and serve on top of panna cotta.
Notes
Most cans of coconut milk or coconut cream are between 13.5 and 14 ounces. You can also prepare peaches just before serving. Making them ahead and reheating saves time when serving.
Recipes
by Dr. Kellyann
on Jul 20 2014
*Paleo & Primal Approved Prep time: 20 min • Cook time: 10 min • Yield: 12 three-ounce pops
Equipment
12 three-ounce paper cups
12 popsicle sticks or 12 three-ounce popsicle molds
Ingredients
1 can coconut cream, approximately 14 ounces
1 to 1 ½ cups unsweetened almond milk (to yield 3 cups when combined with coconut cream)
3 large eggs, slightly beaten
¼ cup maple syrup
¼ cup arrowroot powder
¼ cup cold water
1 to 1 ½ teaspoons pure vanilla extract
⅓ cup cashews, toasted and coarsely chopped
⅓ cup dark chocolate chips
Directions
In a medium saucepan combine coconut cream, almond milk, eggs, and maple syrup and warm over medium heat. Dissolve arrowroot in cold water and add to sauce pan. Stir until pudding starts to bubble around the edges, immediately reduce heat and continue stirring for another 1 to 2 minutes, being careful not to scorch the pudding. Remove from heat and stir in vanilla. Pour pudding into another bowl to cool.
Melt the chocolate in 30 –second intervals in the microwave or in a double boiler. Carefully spoon chocolate into the bottom of the paper cups/popsicle molds. Sprinkle cashews over chocolate. When pudding has cooled, pour into cups/molds and freeze for 1 to 2 hours.
Variations
For chocolate chip pudding pops, stir in chocolate chips.
For mint chocolate chip, replace vanilla with ½ teaspoon pure mint extract and stir in chocolate chips.
For fruity pudding pops, stir in your favorite berries or chunks of fresh fruit.
Notes This is also a fabulous vanilla pudding recipe! Just stop after step 1. Try using colorful, sturdy plastic straws instead of popsicle sticks just for fun. For larger pudding pops, use 5-ounce paper cups.
Recipes
Orange and Sweet Cream Gelatin Dessert
by Dr. Kellyann
on Jul 05 2014
*Paleo & Primal Approved
Prep time: 20 min • Cook time: 6 min • Yield: 6 to 8 servings
Ingredients
For the orange gelatin layer
2 tablespoons plus 2 teaspoons pasture-raised beef gelatin, i.e. Great Lakes Gelatin
½ cup cold water or cold orange juice, unsweetened (to soften the gelatin)
3 cups orange juice, unsweetened
1 tablespoon lemon juice, freshly squeezed
2 to 4 tablespoons honey, maple syrup, or coconut sugar (Note: coconut sugar will significantly darken the orange juice)
½ teaspoon pure orange extract (optional; will enhance the orange flavor)
For the cream gelatin layer
1 tablespoon plus 1 teaspoon pasture-raised beef gelatin, i.e. Great Lakes Gelatin
½ cup cold water or cold full-fat coconut milk (to soften the gelatin)
1 ½ cups full-fat coconut milk
2 to 4 tablespoons maple syrup
Directions For the orange gelatin layer
Add the gelatin to the ½ cup cold water or orange juice to soften.
Bring 3 cups orange juice and lemon juice to a boil and pour over the gelatin. Optionally add orange extract.
Stir until the gelatin is fully dissolved.
Add honey/maple syrup/coconut sugar to taste.
Divide gelatin mixture into 6 to 8 dessert cups. Refrigerate until partially set.
For the cream gelatin layer
Add the gelatin to the ½ cup cold water or coconut milk to soften. Bring 1 ½ cups coconut milk to a boil and pour over the gelatin. Add vanilla extract.
Stir until the gelatin is fully dissolved. Add maple syrup to taste. Refrigerate for about 30 – 45 minutes until chilled but not fully set.
Remove orange cups from refrigerator and top with coconut cream mixture. Refrigerate until coconut mixture has fully gelled, 2 to 3 hours. Serve cold. You can also make this in a one-quart mold or in a serving bowl if you prefer.
If you want a pretty parfait, layer the orange and coconut cream when cooled but not fully set into parfait glasses, and refrigerate until fully chilled.
Recipes
Sweet Black Cherry Gelatin Dessert
by Dr. Kellyann
on Jun 27 2014
*Paleo & Primal Approved
Prep time: 10 min • Cook time: 3 min • Yield: 6 servings
Ingredients
2 tablespoons plus 2 teaspoons pasture-raised beef gelatin, i.e. Great Lakes Gelatin
½ cup cold water
3 cups black cherry juice, unsweetened
1 tablespoon lemon juice, freshly squeezed
3 to 4 tablespoons honey
1 cup sweet black cherries, pitted
Directions
Add the gelatin to the cold water to soften. Bring juices to a boil and pour over the gelatin. Stir until the gelatin is dissolved. Add honey to taste.
Divide cherries among six dessert cups and pour gelatin mixture in the cups.
Refrigerate until gelled and serve cold. You can also make this in a one-quart mold or in a serving bowl if you prefer.
*Optionally top with whipped coconut cream.
Recipes
by Dr. Kellyann
on Jun 07 2014
* Paleo & Primal Approved
If you haven’t tried the two together you’re up for a wonderful surprise. The richness of dark chocolate coupled with the salty, smokiness of bacon creates a tantalizing combination. I adapted this torte recipe from a friend whose aunt taught her how to make a traditional torte caprese as a young girl. I exchanged a few items to keep it Paleolithic and added the chocolate-dipped bacon. It screams to be served on any special occasion, so Happy Father’s Day, Dad!
Prep time: 60 min • Cook time: 60 min • Yield: 9-inch cake (about 16 or more servings)
Equipment
9-inch cake pan or spring form pan
Ingredients
Cake
2 cups whole raw organic almonds
1 ¼ cups coconut sugar, divided and optionally sifted through a fine mesh sieve
8 ounces bittersweet chocolate, coarsely chopped (about ¾ cup) 70% cacoa or darker
1 cup unsalted pasture-raised butter (2 sticks)
6 large eggs, at room temperature and separated
2 tablespoons espresso or very strong coffee
Coconut oil spray or butter for the pan
Bacon
8 – 16 slices depending on how many you are serving
Chocolate Glaze for cake and bacon: (enough to glaze cake and coat 8 – 10 strips of bacon)
4 ounces bittersweet chocolate, coarsely chopped (about ¾ cup)
3 tablespoons unsalted pasture-raised butter
Directions
For the Cake
Preheat oven to 325ºF and place rack in center or oven. Butter pan or spray with coconut oil and line the bottom with parchment.
Grind almonds in food processor in two or three batches and add 1/3 cup coconut sugar in one of the batches. Combine all ground nuts in a large bowl.
Using a microwave-safe bowl (or a double boiler with simmering water) melt butter. When butter is melted, remove from microwave and stir in chocolate until it melts. If you need to put it back in the microwave, do so in 20 to 30 second intervals until all chocolate is melted. Set aside to cool.
In a stand mixer beat the egg yolks for about 5 minutes gradually adding 2/3 cups sugar. Beat until mixture is lemon colored and looks like creamy lemon pudding. Stir egg yolk mixture into chocolate in several batches. Add espresso and mix until fully combined. (I stirred the eggs yolks and chocolate mixture by hand. It is extremely dense.)
In a clean, dry bowl, beat egg whites with remaining ¼ sugar to firm peaks. Gently fold egg whites into the chocolate mixture using a rubber spatula.
Pour batter into the prepared pan and level the top. Place cake pan on a sheet pan and bake for 55 minutes. Check by inserting a toothpick. When it comes out clean, the cake is ready. You may need to bake it for a few minutes more.
Let cake cool for 20 minutes before removing from pan. Allow to completely cool before glazing.
For the Bacon
Preheat oven to 400ºF. Cook bacon for 15 – 20 minutes until crispy. Although optional, you can make bacon ribbons by placing raw bacon on a cooking rack and pushing it down between the metal strips of the rack (see photo). Let drain on paper towels and cool before dipping in chocolate.
For the Glaze
Using a microwave-safe bowl (or a double boiler with simmering water) melt butter. When butter is melted remove from microwave and stir in chocolate until melted. If you need to put it back in the microwave, do so in 20 second intervals until all chocolate is melted. Set aside to slightly cool before glazing cake and dipping bacon.
To glaze cake, spoon chocolate onto top of cake and use an offset spatula to smooth to about ¼ -inch from the edge of the cake. Let it drip down the sides.
To coat bacon, dip in bowl of chocolate and place on a wire rack over a piece of parchment to catch the drips. Let cool before decorating cake or serving.
Optionally, place bacon ribbons on top of cake just as you would if you were decorating with chocolate curls. Refrigerate finished cake until 30 minutes before serving. Best served at room temperature.
Notes
I suspect my friend’s aunt would roll over in her grave if she knew what I did to her recipe. Bacon! Really?
But it certainly makes for a fun Father’s Day cake. Traditionally the cake is dusted with powdered sugar, not glazed with chocolate. An Italian liqueur called Strega is used instead of espresso. Over 70 herbs and spices go into the making of Strega, including mint, cinnamon, Florentine iris, juniper, fennel, and saffron. The saffron gives Strega its signature yellow color and mint and juniper are the most prevalent flavors. I suspect you could substitute any liqueur for the espresso/Strega. Gran Mariner might be good.
The cake is very dense and rich and should be served in thin slices. To easily slice, wet knife under hot water, dry, and slice. I don’t have an espresso machine so I made mine with 2 tablespoons of water and a heaping tablespoon of Medaglia D’oro brand instant espresso. Dark coffee or your favorite liqueur is also fine.
I did not test the recipe with a “Paleo” chocolate such as Enjoy Life, but the results should be the same.
My instruction about sifting the coconut sugar through a fine mesh sieve, is optional. Because coconut sugar is grainier than white sugar, I usually sift it.
Recipes
Primal Sweet Potato Salad with Aromatic Spices
by Dr. Kellyann
on May 31 2014
*Paleo & Primal Approved Roasting spices enhances their flavor by releasing the oils in the spices. The sweet and savory spices in this recipe are one of my favorite spice blends because they produce a deep, complex flavor profile, an aromatic lift, a nice hit of heat, and a gentle sweetness.
It’s good on so many things i.e. sweet potatoes, winter squash, soups, chili, root veggies, and roasted nuts. This salad is a great accompaniment to pork and chicken, and best served at room temperature.
Prep time: 20 min • Cook time: 30 min • Yield: 8 to 10 servings
Ingredients
4 large yams, peeled and cut into a 1-inch cubes (about 9 cups)
3 colored bell peppers, red, orange, yellow or any combination, cut into a 1 ½-inch cubes (about 5 cups)
2 small purple onions, cut into wedges (about 2 cups)
3 tablespoons coconut oil, melted and divided
¾ teaspoon ground ginger
¾ teaspoon ground cumin
¾ teaspoon ground coriander
½ teaspoon nutmeg
½ teaspoon sweet paprika
½ teaspoon cinnamon
1/8 teaspoon cayenne
¼ teaspoon finely ground black pepper
2 tablespoons maple syrup
2 tablespoons olive oil
2 tablespoons fresh parsley leaves, whole or coarsely chopped
Salt to taste
Directions
Preheat oven to 425 ºF.
Place sweet potatoes in a large bowl and pour in 2 tablespoons coconut oil and about ½ teaspoon salt. Toss to coat and place in one layer on a sheet pan. Place onions and peppers in a large bowl, add 1 tablespoon coconut oil, toss to coat, and place in one layer on a second sheet pan.
Put both pans in the hot oven. Check at 20 minutes. Check again at 25 minutes.
Remove from oven if done. If not, let roast for 3 to 5 more minutes. The sweet potatoes should be crispy on the outside and soft on the inside, and the vegetables lightly charred. Let cool to room temperature. Place all vegetables in a large bowl.
While the vegetables are roasting make the spice blend by mixing ginger, cumin, coriander, nutmeg, sweet paprika, cinnamon, cayenne, and black pepper in a small sauté pan and heat over medium heat until the spices become fragrant and a fine wisp of smoke lifts from the pan. Let cool. Add maple syrup and olive oil to the spices and mix well.
Pour mixture over the vegetables and gently toss to coat. Adjust salt if necessary. Best served at room temperature.
Notes The sweet potatoes and vegetables shrink significantly when roasted. If you want to keep this spice blend on hand, mix all spices, up to and including black pepper, and store in a sealed container in a dark cool place. You can make this spice blend in any quantity; I usually double or triple it. Do not roast the spices until just before use.
Recipes
by Dr. Kellyann
on May 18 2014
I usually keep an easy-to-eat snack in my purse if I want something when I’m on the run or if I’m out with the kids and they get hungry. I’ve combined three of my tropical favorites: coconut, pineapple, and macadamia nuts, along with some dark chocolate and almonds for a sweet and salty treat full of the healthy benefits in coconut, dark chocolate, nuts, and fruit.
Prep time: 10 min • Cook time: 10 min • Yield: about 4 ½ cups
Ingredients
2 ½ cups coconut chips
1 cup dark chocolate chunks or chips
1 cup dried pineapple chunks
1 cup macadamia nuts
1 cup almonds
Directions
Preheat oven to 350º F. Spread coconut out evenly on a sheet pan and bake for 8 – 10 minutes until it begins to brown. Remove and let cool.
Mix together all ingredients except coconut. When coconut is cool, toss into the mix. Store in a sealed container.
Recipes
Sweet and Spicy Barbecue Sauce
by Dr. Kellyann
on May 17 2014
* Paleo & Primal Approved
There are probably as many varieties of barbecue sauce as there are cooks. Kansas City, Missouri, is known for its BBQ. The meat is traditionally slow smoked over a variety of woods and then covered with a thick tomato- and molasses-based sauce. Here’s my version of a Kansas City sauce. This is a very robust sauce with a real depth of flavor and is fabulous on pork, beef, or chicken whether smoked or not. You can always add some hickory or mesquite chips to your barbecue grill. Be generous with the sauce!
Prep time: 25 minutes • Cook time: 60 min • Yield: about 4 cups
Ingredients
¼ cup coconut oil
2 yellow onions, cut into a small dice, about 3 cups
4 cloves garlic, minced
3 cups Roma tomatoes, seeded and cut into a small dice or briefly pulsed in food processor (measure after cutting)
1 6-ounce can tomato paste, about 5/8 cup
1/3 cup coconut sugar
¼ cup maple syrup
2 tablespoons Worcestershire sauce
½ cup cider vinegar
¼ cup Dijon mustard
1 teaspoon red pepper flakes
1½ tablespoons paprika or smoked paprika
¼ teaspoon hot sauce
Directions
In a large saucepan over medium heat, warm coconut oil. Add onions and garlic and sauté, stirring occasionally, until the onions are caramelized and very tender, about 10 to 12 minutes.
Add all remaining ingredients, stir to combine, and bring to a simmer. Reduce heat to medium-low and cook uncovered, stirring occasionally, until the sauce is thickened, about one hour.
Recipes
by Dr. Kellyann
on May 07 2014
Who would have guessed just non-processed full-fat cheese could make a crunchy good treat? These Parmesan crisps are the perfect primal substitute for crackers or even tortilla chips and perfect with dips, guacamole, and chicken salad.
PRIMAL PARMESAN CRISPS
Prep time: 10 min • Cook time: 5 - 7 min • Yield: 1 dozen PARMESAN CRISPS
Ingredients
1 cup unprocessed full fat parmesan cheese, shredded
Directions
Preheat oven to 350º F. Line a sheet pan with parchment.
Make twelve 3-inch circles of cheese (about 1 tablespoon plus 1 teaspoon each) spaced evenly on parchment.
Bake for 5 to 7 minutes until the edges are starting to turn golden.
Remove from oven and let cool.
Recipes
Julian Bakery's French Toast with Raspberries
by Dr. Kellyann
on May 07 2014
Today, we're excited to present our scrumptious Paleo, Primal, and low-carb approved French Toast recipe, perfect for those on the 80/20 plan. This delightful dish features Julian Bakery Paleo Coconut Bread, your choice of coconut milk, almond milk, or flax milk, and is beautifully complemented by the rich flavors of raspberries and cocoa powder. Indulge in this delectable breakfast treat without sacrificing your wellness goals, and enjoy a satisfying start to your day.
Prep time: 10 min • Cook time: 8 to 10 min • Yield: 4 servings
Ingredients
4 slices Julian Bakery Paleo Coconut Bread
4 large eggs
3 tablespoons coconut milk, almond milk or flax milk
1 teaspoon pure vanilla extract
¼ teaspoon salt
Coconut oil spray
1 cup fresh raspberries
4 teaspoons cocoa powder or raw cacao powder
Directions
In a shallow dish with a flat bottom, whisk together eggs, milk, vanilla, and salt.
Place bread, one slice at a time, into the egg mixture and fully saturate each side.
Spray bottom of medium skillet with coconut spray and place over medium high heat. When pan is hot, place egg-soaked bread in pan and reduce heat to medium. Let cook until the egg mixture is fully set and the toast begins to turn golden.
Flip and repeat on the other side.
Plate toast and top with raspberries. Put cocoa in a fine mesh sieve and lightly dust French toast. Serve immediately.
Recipes
Orange, Cranberry & Pecan Coffee Cake
by Dr. Kellyann
on May 03 2014
Prep time: 15 min • Cook time: 12 to 15 min • Yield: 8 servings Equipment
8- or 9-inch round cake pan
Ingredients
2 cups blanched almond flour
¾ teaspoon baking soda
¼ teaspoon salt
½ cup pecans, coarsely chopped
¼ cup dried unsweetened cranberries
1 tablespoon orange zest (do not use white pith)
1 egg
¼ cup honey
1 teaspoon pure orange extract or ½ teaspoon orange oil (you can use vanilla if you don’t have the orange extract/oil)
Coconut oil pan spray or 1 teaspoon coconut oil, melted
Directions
Preheat oven to 350º F. Spray pan with coconut oil or brush with melted coconut oil.
In a large bowl, combine dry ingredients: flour, baking soda, salt, pecans, and cranberries. In a smaller bowl combine remaining wet ingredients: orange zest, egg, honey, and orange extract and mix well.
Pour wet ingredients into dry ingredients and mix well. You may need to knead dough in the bowl a few times to insure all ingredients are thoroughly blended.
Turn dough out into prepared pan and spread evenly. Dough will be thick and sticky. Cut dough as you would a pie into 8 evenly-sized slices. This will make it easier to remove from pan when cool.
Bake at 350° for 12 to 15 minutes. When edges and top are lightly golden and a toothpick inserted in the center of the cake comes out dry, it is done.
Let cool on a wire rack for at least 20 minutes before removing from pan. Rescore the slices with a sharp knife, remove slices with a metal spatula, and serve.
Notes: If you choose, you can glaze the coffee cake. Mix 2 tablespoons powdered coconut sugar with 1 tablespoon orange juice and stir vigorously until smooth. When cool, drizzle over coffee cake in a zigzag pattern.
Recipes
by Dr. Kellyann
on May 03 2014
Prep time: 15 min • Cook time: 30 to 35 min • Yield: 4 servings
Equipment
An 8- to 9-inch frying pan that can be used in the oven or a 1½ to 2-quart oven-proof casserole
Ingredients
3 teaspoons ghee, divided
1 cup asparagus, cut diagonally in to 1-inch lengths
1/8 cup shallots, chopped
4 to 5 ounces ham, sugar- and nitrite free, cubed or sliced into 1-inch pieces
8 large eggs
¼ teaspoon salt
¼ teaspoon black pepper
1/8 teaspoon nutmeg
Directions
Preheat oven to 350º F.
Place 2 teaspoon ghee in a large nonstick skillet on medium heat and sauté scallions and asparagus for about 4 to 5 minutes. Grease casserole with 1 teaspoon melted ghee. (If you are baking in the same skillet, you don’t need the additional teaspoon of butter; just add ham and go to next step.) Remove vegetables from skillet and spread evenly in the baking pan. Add ham, sprinkling evenly over the vegetables.
In a medium bowl crack eggs, add salt, pepper, and nutmeg and whisk until blended. Pour egg mixture into baking pan.
Bake uncovered for about 30 to 35 minutes until the frittata is set. Test by inserting a knife in the center. If it comes out dry, the frittata is done. Let cool for about 15 minutes before slicing.
Notes: The frittata will puff up in the oven. When you remove it and it begins to cool, it will deflate.
