Recipes
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
by Dr. Kellyann
on Jul 11 2014
*Paleo & Primal Approved
Prep time: 10 min • Yield: 8 three-ounce servings
Ingredients
2 ¾ cups watermelon
1 kiwi, cut into slices
1 nectarine or peach, cut into slices
1 to 2 tablespoons honey, maple syrup, or coconut sugar as needed (optional)
1 - 2 scoops Dr. Kellyann's Complete Collagen Protein
Directions
Crush watermelon flesh using a potato masher or your hands reserving all liquid. Measure out 2 ¾ cups flesh. Mix Collagen Protein with water (1 scoop to 8oz water), and add honey. Place sliced fruit (kiwi and/or nectarine slices) into popsicle molds and add in watermelon flesh, and collagen mixture. Freeze until solid.
If fruit bar doesn’t come out of the mold easily, run it under hot water for a few seconds.
Variations: This recipe works for any of your favorite fresh summer fruits and/or fruit juices. Here are a few pointers: if your base fruit isn’t as sweet as you like, add in some honey, maple syrup, or coconut sugar. You’ll probably never use more than 1 to 2 tablespoons.
If you’re using denser summer fruit (less watery than melons) such as peaches, nectarines, plums, strawberries, raspberries, blueberries, blackberries, etc. use about 1 ¾ cup fruit and 1 cup of water, fruit juice, coconut water, coconut milk, or almond milk. If you are using summer melons: cantaloupe, honeydew, Crenshaw, watermelon, etc., use only the melon and its juice (don’t add water). If you want a melon creamsicle, use the melon flesh and one of the milk options.
Keep in mind that the taste of frozen fruit is less intense than fruit at room temperature. Don’t be shy with spices and natural extracts such as vanilla or almond extract. Cinnamon and nutmeg really enhance a pumpkin creamsicle; almond extract notches up a banana-almond milk creamsicle. Here are some of my favorites. These yield 8 three-ounce molds each.
Strawberry (or any berry) Creamsicle
2 cups strawberries
1 cup full-fat coconut milk
2 tablespoons honey, or to taste
2 scoops Dr. Kellyann's Complete Collagen Protein
Orange Creamsicle
2 cups orange segments
¾ cup full-fat coconut milk
2 tablespoons honey, or to taste
¼ to ½ teaspoon pure orange extract (optional)
2 scoops Dr. Kellyann's Complete Collagen Protein
Frozen Peach Bars with Raspberries
2 cups peaches, peeled
¾ cup water or coconut water
¼ cup fresh raspberries
1 to 2 tablespoons honey, maple syrup, or coconut sugar as needed (optional)
2 scoops Dr. Kellyann's Complete Collagen Protein
Keep thinking Big and living BOLD!
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.
Recipes
by Dr. Kellyann
on Apr 27 2014
Ravigote (pronounced rav-vee-gaughť) is a classic sauce in French cuisine made with fresh herbs, capers, eggs, and oil. The word itself comes from the French, ravigoter, to freshen up, to perk up, which is exactly what this sauce does to plain meats and vegetables. There are probably as many versions of ravigote as there are cooks in France because everyone varies the ingredients or technique slightly. This is my favorite version!
Prep time: 10 min • Yield: about 2 cups
Ingredients
6 tablespoons white wine*, white wine vinegar or tarragon vinegar
4 teaspoons Dijon mustard
¾ cup good quality mild olive oil or macadamia nut oil
4 hard-boiled eggs, separate yolks from whites and chop whites
⅓ cup fresh tarragon leaves, chopped
¼ cup fresh Italian parsley leaves, chopped
¼ cup capers, drained and chopped
¼ cup shallots, chopped
1 tablespoon prepared fresh horseradish
Dash cayenne
½ teaspoon maple syrup (optional)
Directions
In a blender whip together vinegar and mustard until well blended. Very gradually pour in a thin stream of oil.
Add hard boiled yolks; reserving the chopped egg whites for the next step. Blend in yolks until fully incorporated into mixture.
Pour mixture in to a medium bowl and mix in remaining ingredients. (This is where you add the chopped egg whites.) Cover and let come to room temperature before serving.
Notes: This sauce is absolutely divine on fish, shellfish, chicken, turkey, or any leftover cold sliced meats. There are also many other ways to serve it (….other than eating it right out of the bowl! It’s so good.) It makes a fabulous salad dressing for any salad and it’s especially terrific on a Cobb, Nicoise, or spinach salad. Spoon over a sliced avocado, blanched green beans or asparagus.
Serve with sliced fresh summer tomatoes. Cube cooked meat and vegetables, pile into a lettuce cup, and top with ravigote.
* Do not use white wine if you are on the Bone Broth Diet or 10-Day Belly Slimdown.
Recipes
Southwestern Salmon with Cilantro Pesto
by Dr. Kellyann
on Apr 20 2014
Prep time: 25 min • Cook Time: 8-10 min • Yield: 4 servings
Equipment
Food processor
Salmon Ingredients
4 (4 to 6 ounce) salmon steaks or fillets
Coconut oil spray
2 tablespoons freshly squeezed lime juice, about 1 lime
½ teaspoon smoked paprika
½ teaspoon cumin
¼ teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon black pepper
Dash of cayenne
4 teaspoons maple syrup or raw honey
Cilantro Salsa Ingredients
½ cup raw sliced almonds, toasted
2 cups cilantro leaves, lightly packed
2 tablespoons freshly squeezed lime juice, about 1 lime
1 to 2 cloves garlic
2 tablespoons extra virgin olive oil
½ teaspoon salt
¼ teaspoon pepper
1/8 teaspoon hot sauce, i.e. Cholula
Salmon Directions
Preheat broiler to high and position rack 6-inches below heat source. Line a sheet pan with aluminum foil and spray/brush foil with coconut oil. (Do not use parchment paper. It will catch on fire!)
Place salmon on baking sheet, leaving room between the pieces for even cooking and pour lime juice over fish.
Mix all spices and seasonings in a small bowl and sprinkle evenly on fish. Spray top of fish lightly with coconut oil.
Broil 5 to 8 minutes (depending on the thickness of the fish).
When the fish is almost done, remove from oven, drizzle maple syrup/honey over fish and broil for another 1 to 2 minutes.
Cilantro Pesto Directions
Process almonds until they become almost powdery. Add cilantro leaves, lime juice, and garlic and continue to process until the cilantro is well chopped.
With motor running, add the olive oil, salt, pepper, and hot sauce. Taste and adjust seasonings.
Store covered in the refrigerator.
To serve, top fish with pesto and serve with a fresh slice of lime.
Notes: You can grill the salmon if you choose.
The Cilantro Pesto is also excellent with chicken, beef, or lamb. Try it on top of a burger or serve with grilled lamb kabobs.
Pesto will last for about one week in refrigerator, or longer if you seal the top with olive oil. It also freezes well.
Recipes
by Dr. Kellyann
on Apr 14 2014
The following makes for a fun project for kids and helps them discover natural color in foods. It’s near impossible for me to tell you exactly how long it’s going to take you to dye Easter eggs using these natural dyes. It depends on how many colors you want to create, how many eggs you want to dye, and of course, how many children are involved in the process. But what I can tell you is that it is an incredibly fun project.
It’s like creating a chemistry lab in your kitchen! It’s also a great history lesson for them to experience how natural dyes were a part of everyone’s lives in the past, not just to dye eggs, but all hand-woven fabrics and yarns. This is also a lesson in patience. The colors will be more intense if the eggs are left in the dyes (refrigerated, of course) for 24 hours.
Ingredients for Colors
Pink-- cranberry juice
Reddish Pink-- beets
Golden Orange-- safflowers
Rich Amber-- brown onion skins
Golden Yellow-- turmeric
Natural Green-- spinach
Various shades of Blue and Teal-- purple cabbage with ½ teaspoon or more baking soda (no vinegar), shade will depend on the amount of baking soda used.
Purple-- purple cabbage
Brownish Burgundy-- black cherry juice
Brown-- black tea
Dark Rich Brown-- dark coffee (I used expresso)
Directions
Hard-boil the eggs first. You can put warm, just cooked eggs into warm or cool dyes, but if you make the eggs the day before and refrigerate them, let the dyes cool before submerging the eggs. Don’t put cold hard-boiled eggs in to a warm/hot dye bath.
After hard-boiling, wash the eggs with clear water and gently rub them to dry and to remove any residue. Some companies coat the eggs with mineral oil after they sterilize them. If you get fresh eggs from the farm, they still might have the chicken’s natural protective coating on them called the bloom or cuticle.
To make the dyes that use vegetables or vegetable skins, i.e. beets, purple cabbage, onionskins or spinach, use 1 to 2 cups of the ingredient in about 2 cups of water. Bring to a boil and simmer for 30 to 60 minutes to reduce the liquid. Using more of the ingredient adds a deeper pigment.
To make dyes from coffee or tea, boil several tablespoons ground coffee or 3 to 6 tea bags in about 2 cups of water. Bring to a boil and simmer for 30 to 60 minutes to reduce the liquid. Using more of the ingredient adds a deeper pigment.
To make dyes from spices or dried flowers, i.e. turmeric or safflowers, boil several tablespoons in about 2 cups of water. Bring to a boil and simmer for 30 to 60 minutes to reduce the liquid. Using more of the ingredient adds a deeper pigment.
To make dyes from premade juices, i.e. cranberry, black cherry, etc., just use the juice.
With the exception of creating blue dye from cabbage, add about 2 tablespoons white vinegar to the dye bath before adding egg(s). The vinegar helps the dye penetrate the eggshell. However, the vinegar tends to cause more speckles on the egg. Experiment with and without to see which results you prefer.
Making blue dye requires using purple cabbage juice and adding ½ teaspoon or more baking soda to the juice. The alkaline quality of baking soda reacts with the acidic cabbage juice and turns purple cabbage juice blue. Do NOT use vinegar in the blue dye. It will change it back to purple!
Mason jars with lids make great containers because you can put the egg(s) in the dye bath, screw on the top, and refrigerate the jar. Also makes for fewer spills!
IF YOU ARE PLANNING TO EAT THE EGGS, STORE THEM IN THE REFRIGERATOR WHILE THEY ARE IN THE DYE BATH. Hard-boiled eggs are perishable and must be refrigerated.
After you remove the eggs from the dye they will be matte. If you want shiny eggs, put a little olive or coconut oil on a paper towel and very gently rub the egg on the cloth.
Farm fresh eggs with their all natural "dye" look. A few more tips: There is no exact amount of each of the above ingredients to use. I usually put a couple of handfuls of each of the bigger items. When using spices, I just use a few tablespoons. What it comes down to is a basic boiling operation and your preference. In my house, we bring to a boil the water and our fave dye product, then reduce heat to low and let simmer anywhere from 30 minutes to 1 hour or longer, until we like the color we see in the water.
Get the water to a color/shade you like and try it out. Pour liquid through a coffee filter or you can use a mesh strainer, and into a bowl or jar that will be deep enough to put your eggs in. I love using Mason jars. Don't forget the vinegar, this is to help the dye absorb into the eggshell and is important. Some people even add another tablespoon to the 'dye' before they put the eggs in. Use a slotted spoon (or tongs) to put the eggs into the liquid.
P.S. Take a trip to the grocery store before you get started and let your imagination run wild. You can experiment with many other ingredients to create colors. You might try carrot juice, orange or lemon peels, granny Smith or yellow delicious apple peels, green tea, rose blossoms, violet blossoms, grape juice, red onion skins, chili powder, paprika, pomegranate juice, raspberry juice, a variety of flower petals … there’s an endless (bunny) trail of ingredients to try
Recipes
All Natural Sports Drinks (I Call RocketFuel)
by Dr. Kellyann
on Apr 10 2014
Nothing could be easier than making your own sports drinks. Whether they are for you or your kids there is a simple basic recipe. From there, you can play with the amount of natural sweeteners and fruit juice(s) to develop the flavors you like. You can mix up the juices any way you choose and use honey or maple syrup. We prefer the maple syrup because its flavor is more subtle than honey. Here is a basic recipe, along with several of my favorites.
Basic Sports Drink Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup raw organic honey or organic Grade B maple syrup (you can use a little more if you want it sweeter, but ¼ cup seems to sweeten it perfectly to my liking)
¼ teaspoon Celtic sea salt
3 ½ cups pure filtered water or coconut water
¼ to ½ cup freshly squeezed juice or organic juice (You might want to add more juice for your kids. There are no rules. Just be sure to use an unsweetened juice.)
Instructions
Bring ½ cup water to a boil. Remove from heat and stir in sweetener and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When honey/syrup mixture is cool, add to pitcher, stir, and refrigerate.
My Three Favorites
Lemon Mint Sports Drink
Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup organic Grade B maple syrup
¼ teaspoon Celtic sea salt
3 ½ cups pure filtered water
¼ cup freshly squeezed lemon juice, about 2 lemons (I love Meyer’s lemons when I can get them)
2 or 3 sprigs fresh mint
Directions
Bring ½ cup water to a boil. Remove from heat and stir in maple syrup and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When syrup mixture is cool, add to pitcher, stir, and refrigerate.
Dark Cherry Sports Drink
Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup organic Grade B maple syrup
¼ teaspoon Celtic sea salt
3 ½ cups pure filtered water
1/3 cup dark cherry juice (unsweetened)
Directions
Bring ½ cup water to a boil. Remove from heat and stir in maple syrup and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When syrup mixture is cool, add to pitcher, stir, and refrigerate.
Cranberry Orange Sports Drink
Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup organic Grade B maple syrup
½ teaspoon Celtic sea salt
3 ½ cups organic coconut water
¼ cup cranberry juice (unsweetened)
½ cup freshly squeezed orange juice (about 1 large orange)
Directions
Bring ½ cup water to a boil. Remove from heat and stir in maple syrup and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When syrup mixture is cool, add to pitcher, stir, and refrigerate.
Recipes
by Dr. Kellyann
on Apr 05 2014
Never use any of those toxic food dyes in your baking again. You can use these natural dyes to add color to your frostings. Don’t worry about the spinach or cabbage adding flavor to your frosting. The berries and mango will add a bit of fruity sweetness depending on how much you use.
Ingredients:
To make red: ½ pint raspberries
To make purple: ½ pint blackberries
To make green: 1 cup spinach, tightly packed
To make blue: 1 small- medium head purple cabbage and ¼ - ½ teaspoon baking soda
To make yellow: ½ large mango
Directions Raspberries (red) and Blackberries (purple) The process for making food dye from raspberries and blackberries is the same. A half pint of berries will yield about 1 – 2 tablespoons colored concentrated paste.
Put berries in blender and blend on high until liquefied.
Press through a fine mesh sieve to remove all seeds.
Put in a small saucepan over medium heat and reduce until you have a thick paste.
Refrigerate in an airtight container until ready to use.
Directions for Spinach (green)
Put spinach in blender and gradually add enough water, 1/3 to ½ cup, so leaves fully liquefy. (Use as little water as possible.) You can also use a juicer, and you will get a more concentrated color.
Press through a fine mesh sieve to remove any solids.
Refrigerate in an airtight container until ready to use.
Directions for Cabbage (blue)
Cut cabbage into 1- to 2-inch pieces.
Place in a large pot and fill with water so all cabbage is submerged.
Bring to a rolling boil and boil for 20 to 30 minutes until water turns dark purple.
Remove cabbage from pot and retain all liquid in the pot.
Simmer liquid until reduced to ½ to ¾ cup.
Add ¼ to ½ teaspoon baking soda to achieve the blue color you like.
Refrigerate in an airtight container until ready to use.
Directions for Mango (yellow)
Place ½ large mango in blender or food processor and blend/pulse until very smooth.
Because mangos have such stringy fibers process/blend for several minutes.
Press through a fine mesh sieve to remove as much fiber as possible.
Refrigerate in an airtight container until ready to use.
Directions for Orange
Combine red and yellow.
You can also follow the instructions for spinach but use carrots in a juicer, but it’s more work.
Notes: Because you are working with fresh fruits and vegetables, these natural dyes will only stay fresh in the refrigerator for 1 to 2 days. You can freeze the dyes in individual cups of ice cube tray to use as needed. If frozen, they will last for up to 6 months.
When using these natural dyes to color Creamy Vanilla Frosting, place desired amount of frosting in a small bowl, add dye little by little, stirring with a fork, until desired color is reached. If you will be using for piping, refrigerate until ready for use. It’s much easier to pipe when cold.
To decorate, put frosting into a piping bag with desired tip, or use a plastic sandwich- or quart-size food storage bag and cut the tip of one of the corners. Start with a very small cut; you can always cut more. As you are decorating cookies, the warmth of your hands on the bag will warm the frosting. If you are doing a lot of decorating, you may need to refrigerate bags intermittently.
Recipes
by Dr. Kellyann
on Apr 05 2014
Prep Time: 10 min • Yield: about 1 ½ cups
Ingredients
One 13½ ounce can coconut cream
1 tablespoon raw honey
1 teaspoon arrowroot
Natural food dyes for coloring (optional)
Directions
Refrigerate coconut cream overnight, or open can and place in freezer until very firm but not frozen.
Scoop out coconut cream that has solidified at the top of the can and reserve coconut water for another use.
Place coconut cream in the bowl of a stand mixer fitted with the whip attachment, add honey and whip until smooth and creamy.
Refrigerate until ready to use. Frosting is easier to work with when cold or slightly cooled.
Notes: To frost cookies or cakes, use an offset spatula. To use frosting to decorate, put frosting into a piping bag with desired tip, or use a plastic sandwich- or quart-size food storage bag and cut the tip of one of the corners. Start with a very small cut; you can always cut more. As you are decorating, the warmth of your hands on the bag will warm the frosting. If you are doing a lot of decorating, you may need to refrigerate bags intermittently. Optionally, you can use natural food dyes to color your frosting.
Recipes
by Dr. Kellyann
on Apr 05 2014
This recipe is very versatile and can also be used for thumb print cookies or coconut covered gems. See notes for how to’s.
Prep time: 45 min • Cook time: 10 – 12 min • Yield: About 16 - 18 cookies, will vary based on the size of cookie cutter(s) Equipment
Stand mixer
Sheet pan(s)
Parchment paper or silicone baking mat(s)
Ingredients Cookies
½ cup plus 2 tablespoons coconut oil, melted
1/3 cup coconut butter
½ cup raw honey
4 large eggs, at room temperature
1 ½ teaspoon pure vanilla extract
1 cup plus 2 tablespoons coconut flour
Decorating Options
Natural food dyes (optional)
Creamy Vanilla Frosting (optional)
Unsweetened shredded coconut for decorating (optional)
Miniature Paleo chocolate chips i.e. Enjoy Life brand (optional)
Directions
In the bowl of a stand mixer put melted coconut oil, coconut butter, and honey. Mix for about 2 to 3 minutes until well blended and coconut butter has fully blended into the liquid ingredients.
Add eggs and vanilla extract and mix well.
Add coconut flour and mix, stopping to scrape down bowl, until the flour is completely blended into liquid ingredients. Blend until the mixture becomes smooth and glossy, about 2 to 3 minutes.
Gather dough into a ball and put in a covered container. Refrigerate for at least one hour or put in the freezer for 25 minutes before rolling out.
Line baking sheet(s) with parchment or silicone mat(s).
Preheat oven to 350 degrees F and place racks in top and bottom thirds of the oven.
Remove about ¼ of the dough, leaving the rest in the refrigerator, and roll between two sheets of parchment or waxed paper to about ¼-inch thick. Using a cookie cutter cut out cookies and place on baking sheet. Continue rolling out dough in batches, always keeping remaining dough refrigerated.
Bake for 10 to 12 minutes. Do not remove cookies from cookie sheet until they are cool or they may break.
Notes and tips: Facts about coconut flour: I’ve offered this note in other recipes using coconut flour, but it never hurts to restate it, especially to those new to baking with coconut flour. Cookies made with coconut flour are soft, not crispy. They tend to have more of a cake-like texture. There are many factors that are different between baking with coconut flour than with grain flours.
Coconut flour is essentially the fiber from the coconut meat after almost all the oil has been extracted to make coconut oil; thus it is very dry and needs about twice the hydration of wheat flour. Baking with coconut flour also requires more eggs and sticky binders such as honey, maple syrup, coconut nectar, etc. Why room temperature eggs you ask? The whites and yolks of room temperature eggs will combine easier when whisking. This means the eggs will disperse more evenly into the batter.
Because eggs trap air the result will be a lighter texture. When baking with coconut flour, room temperature eggs will make a difference in the final texture. Since coconut flour baked goods can sometimes come out too dense, room temperature eggs will make them lighter and fluffier. To bring eggs to room temperature quickly, soak them in a bowl of warm water for 10 to 15 minutes.
In cutting out the cookies, they may remain in the cookie cutter. Gently place them on the baking sheet, by holding the cookie cutter just above the parchment and use your fingertips to release them from the cookie cutter. After every few cookies, wipe the cookie cutter edge to keep it clean and easier to use. Don’t remove from the cookie sheet until they are fully cooled; they are apt to break if moved while still warm.
These cookies deserve to be frosted with Creamy Vanilla Frosting. You can add natural food dyes and pipe fanciful decorations or frost the entire cookie and optionally top with shredded coconut. If you’re using animal cutouts, miniature chocolate chips make great “eyes”, and shredded coconut makes great “fur” and “feathers”.
You can optionally use this dough for thumb prints or coconut gems:
For thumb print cookies: Roll about 1 ½ tablespoons dough (a bit smaller than a golf ball) between your hands to form a ball. Place on parchment-lined baking sheet and, using your thumb, press an indentation into the center of the cookie. Fill thumb print with miniature chocolate chips and bake for 10 to 12 minutes.
For coconut gems: Place a sheet of parchment paper on the counter and pour out about ½ cup shredded coconut onto parchment. Roll about 1 ½ tablespoons dough (a bit smaller than a golf ball) between your hands to form a ball. Place cookie in coconut and flatten into a round with the palm of your hand, to cover cookie with shredded coconut. Turn cookie pressing other side into coconut to cover. Bake on a parchment-lined baking sheet for 10 to 12 minutes.
