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Recipes

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!