Recipes
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.
Recipes
by Dr. Kellyann
on Jan 31 2015
Prep time: 15 min active/2 hours inactive • Cook time: 6 min • Yield: 20 to 30 skewers
Ingredients
Marinade
2 tablespoons fish sauce
¼ cup fresh lime juice
2 stalks fresh lemongrass, thinly sliced, white part only
2 tablespoons coconut sugar
1 tablespoon coconut aminos
2 teaspoons Thai red curry (available in large grocery stores in the Asian food section)
1 tablespoon fresh ginger, minced
¼ cup cilantro leaves, minced
½ teaspoon chili flakes
½ teaspoon white pepper
2 garlic cloves, minced
2 tablespoons coconut oil
1 to 1 ½ pounds boneless chicken thighs or breasts, or skirt or flank steak
Nutty Dipping Sauce
1 cup full fat coconut milk
½ cup almond butter or sunflower seed butter
1 tablespoon Thai red curry
1 tablespoon coconut sugar
2 teaspoons fish sauce
1 to 2 teaspoons chili sauce, i.e. Siracha
1 tablespoon fresh lime juice
Accompaniments (optional)
Carrot sticks
Celery sticks
Jicama sticks
Scallions
Directions
Mix all marinade ingredients together in a large bowl or gallon sealable plastic bag.
Slice meat against the grain into thin strips about 1 to 1 ½-inch wide. Place meat into marinade and refrigerate for 2 to 8 hours. Marinate beef 8 hours or more if possible. Overnight is fine for beef, but not recommended for chicken.
Soak bamboo skewers for 15-20 minutes in water to prevent them from burning, and skewer meat. Cook at medium-high heat on the grill, under the broiler, or in a grill pan for 3 to 4 minutes per side or until cooked through.
To make the dipping sauce, combine coconut milk, nut butter, Thai red curry, and coconut sugar in a medium saucepan and bring to a simmer over medium-high heat stirring constantly. Continue to simmer for about 5 minutes until sauce starts to thicken. Add fish sauce, chili sauce, and lime juice. Serve with satay and cut vegetables.
Notes: I like to put out veggies with the satay because the dipping sauce is as good on vegetables as it is on meat. This marinade is excellent! Use it for chicken, beef, pork, or stirfrys, and serve cauliflower rice as a side. I also used it on roasted root vegetables - sweet potatoes, parsnips, carrots, and rutabaga!
Recipes
by Dr. Kellyann
on Jan 24 2015
Prep time: 45 min active • Cook time: 60 min • Yield: 6 to 8 servings
Ingredients
Chinese barbecue pork marinade
2 ½ to 3 pounds lean pork roast
2 tablespoons coconut sugar
2 teaspoons molasses
2 teaspoons honey
1 tablespoon sherry or cooking sherry
1 tablespoon coconut aminos, or organic tamari if you aren’t a Paleo purist
1 tablespoon fish sauce
2 teaspoons toasted sesame oil
1 tablespoon coconut oil, melted
2 tablespoons tomato paste
1 teaspoon Chinese five spice, ground
½ teaspoon white pepper
4 cloves garlic, finely minced
For the fried “rice”
2 teaspoons honey
1 tablespoon toasted sesame oil
3 tablespoons coconut aminos, or organic tamari if you aren’t a Paleo purist
½ teaspoon white pepper
2 medium heads cauliflower
2 to 4 tablespoons coconut oil
1 medium onion, diced
1 tablespoon coconut oil
6 scallions, thinly sliced, white and green parts
1 cup or more mung bean sprouts
¾ to 1 cup fresh or frozen peas
4 scrambled eggs
Directions
For pork
Cut pork into chunks or strips about 3-inches thick. Combine all ingredients except pork in a bowl and whisk together. Add chunks of pork and be sure all meat is coated well with marinade. Cover tightly and refrigerate overnight. You can also put pork and marinade in a large plastic bag, remove all the air, seal, and refrigerate the bag.
When you are ready to roast the meat, let it sit out to reach room temperature. Preheat oven to 475º F and move oven rack to the top third of the oven. Line roasting pan with foil. Insert wire baking rack in pan on top of foil. Roast for 20 to 25 minutes. Turn and roast for another 15 minutes. Check internal temperature and roast to 145º to 160º F. Let rest 10 minutes before cutting into ½-inch pieces. You can make the pork a day ahead of the fried “rice”. If you so, wait until you are preparing the “rice” before dicing the pork.
For “rice”:
In a small bowl, mix honey, sesame oil, aminos, and white pepper. Set aside. You will be mixing this with the cauliflower rice later.
Cut cauliflower into florets. Discard the hard inner core and larger stems. Pulse in a food processor, in batches, until the size of rice. It will take several pulses per batch. You should end up with 6 to 8 cups. Set aside.
In a large skillet or a wok, heat 1 tablespoons coconut oil to medium-high. Add diced onion, reduce heat to medium or medium-low and cook until translucent, about 5 to 7 minutes.
Add another tablespoon oil to the pan and increase heat to medium. Add half the cauliflower rice and sauté until tender, but not soft. Scoop into a large bowl. Repeat with the rest of the cauliflower rice. You will have to do this in two batches.
Pour rice seasonings you made in step 1 over the rice and toss.
Add 1 tablespoon coconut oil to sauté pan or wok, quickly sauté/ stir-fry scallions for about 1 to 2 minutes, add bean sprouts, peas, and scrambled eggs. If the pan is big enough you can add in the pork and “rice” and toss together. If not, toss everything in the large bowl of seasoned “rice”. Serve immediately. This dish also reheats well. Serve with fish sauce, aminos/tamari and siracha.
Notes: Pork fried rice is the biggest seller in Chinese restaurants, and you thought you had to give it up. This is a healthier and very flavorful Paleo version. You can also add any other vegetables you like: snow peas, bok choy, carrots, celery, water chestnuts…. The marinated pork is fabulous! I studied 5 or 6 recipes for Chinese Barbecue Pork (Cha Siu) and came up with a version I know you’ll like. Even if you don’t make the full Pork Fried “Rice” recipe, make the Chinese barbecue sauce. By the way, it’s fabulous on ribs also.
Recipes
by Dr. Kellyann
on Jan 09 2015
Prep time: 10 min • Cook time: 14 min • Yield: approx. 48 crackers
Ingredients
1 cup sesame seeds, toasted
1 cup almond flour
¼ cup coconut flour
2 tablespoons arrowroot
1 teaspoon Celtic sea salt
1 teaspoon garlic powder
½ teaspoon freshly ground pepper
1 teaspoon dried Herbes de Provence, or any combination of herbs you like
3 tablespoons ghee, melted, or extra virgin olive oil if you use it in baking
2 large eggs
Directions
Preheat oven to 375º F
Grind half the toasted sesame seeds in a coffee grinder or Vitamix™.
Place all dry ingredients in a large bowl and mix well.
In a small bowl whisk ghee with eggs to fully combine.
Add wet ingredients to dry ingredients, mix with a fork, then knead using your hands to fully blend all the ingredients.
Using half the dough, roll between two sheets of parchment to 1/8” or less in thickness. Remove top sheet and place entire bottom sheet with rolled out dough onto a sheet pan. Using a sharp knife cut into 24 crackers. Repeat with the second half of dough.
Bake for 12 to 14 minutes until golden brown.
Cool completely before separating crackers. Store in an airtight container. Do not refrigerate.
Notes: For a crisper cracker, which I prefer, bake for 13 to 14 minutes. I use organic Herbes de Provence because I love the flavor combination of thyme, rosemary, basil, marjoram, sage, fennel, and lavender, but you can use any herb or combination of herbs you like. These are great served with soup or salad, or paired with a dip or a bit of cheese if you use dairy products. Try them with my Tapenade which is a traditional pairing in France or BLT Dip. Finally some great Paleo Crunch!
Recipes
by Dr. Kellyann
on Jan 03 2015
Prep time: 15 min • Cook time: 10 min • Yield: 4 dozen crackers about 3 inches x 1 ½ inches
Ingredients
1 ¼ cups coconut flour
¼ cup arrowroot (and a little extra for rolling)
1 ½ teaspoons baking powder
2 teaspoons cinnamon
¼ teaspoon salt
½ cup plus 1 tablespoon pasture raised butter or ghee
¼ cup pure maple syrup
¼ cup coconut sugar
2 eggs at room temperature
2 to 3 teaspoons unsulfured molasses
1 teaspoon pure vanilla extract
Directions
Preheat oven to 325℉.
Combine all dry ingredients: coconut flour, arrowroot, baking powder, cinnamon, and salt, and set aside.
In a stand mixer combine butter, maple syrup, coconut sugar, eggs, molasses, and vanilla and whip until fully combined.
Add dry ingredients gradually and mix thoroughly. The dough should be sticky. If you find it too sticky to roll between parchment you can add additional coconut flour by the tablespoonful.
Divide dough into 4 balls. Individually roll out to about ¼-inch thickness between two sheets of parchment. As you roll, be sure to flip the dough and parchment and roll both sides so the dough does not stick to one side. If needed sprinkle with a very light dusting of arrowroot. Remove the top sheet of parchment. You will leave the dough on the bottom sheet to bake.
Using a sharp knife, trim the edges so you have a perfect rectangle about 9 inches x 6 inches. Put extra dough back into the mixing bowl to add to another batch. Make a vertical cut down the center. Then cut horizontally so you have 12 pieces of about 3 inches x 1 ½ inches. If desired, make 2 fork marks in each cracker so they resemble packaged graham crackers. Move the entire sheet of parchment to a baking pan.
Bake at 325℉ for 9 to 11 minutes. When they come out of the oven, they will be soft. Do not remove crackers from parchment until they are cool as they will break. Store in a sealed container.
Notes My boys like to break these crackers into smaller pieces to enjoy as breakfast cereal in almond milk. We also make s’mores using homemade marshmallows and dark chocolate. Now that’s a real treat!
