Recipes
Recipes
by Dr. Kellyann
on May 01 2023
These Breakfast Meatballs are sure to become a morning favorite. Made with your choice of ground turkey or pork, a refreshing touch of apple, aromatic sage, and an optional hint of fennel, these meatballs are a flavorful way to enjoy a protein-packed breakfast. Plus, with instructions for both air-fryer and conventional oven methods, this versatile recipe is perfect for busy mornings or leisurely weekends alike.
PREP TIME: 10 min | COOK TIME: 8-15 min | YIELD: 4 servings
Ingredients
1¼ pounds ground turkey or pork, or a combination of the two
1 medium apple, grated
½ teaspoon ground or rubbed sage
½ teaspoon fennel seed (optional)
⅛-¼ teaspoon garlic powder
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon ground black pepper crushed red-pepper flakes (optional)
Avocado, coconut, or olive oil pan spray
Instructions
Place meat in a medium bowl. Use the large holes on a box grater or a food processor with the shredding disk to grate the apple. Squeeze as much juice as possible from the grated apple. Add sage, fennel seeds, garlic powder, salt, pepper, and red-pepper flakes (if using) and combine all ingredients.
Wet your hands and roll into 1" balls. Try to keep them the same size so they will cook evenly. You should get 16 small meatballs, about 1½ ounces each.
AIR FRYER METHOD:
Preheat the air fryer to 350°F. Place half the meatballs into the basket in one layer and lightly spray with pan spray. Cook for about 8 minutes, shaking the basket halfway through. Remove and keep warm while cooking the second batch. Test for doneness with an instant-read thermometer. Turkey should be cooked to an internal temperature of 165°F and pork to 160°F.
OVEN METHOD:
Preheat the oven to 400°F, center the rack in the top half of the oven, and line a baking sheet with parchment. Place the meatballs in one layer, leaving a bit of room between each meatball. Lightly spray each meatball with pan spray and bake for 15 minutes, or until they are cooked through. Test for doneness with an instant-read thermometer. Turkey should be cooked to an internal temperature of 165°F and pork to 160°F.
Notes
If you make the meatballs larger or smaller (or if you make patties) you will need to adjust the cooking time.
Recipes
by Dr. Kellyann
on Apr 19 2023
Get ready to bring the sizzle to your dinner table with our mouthwatering Fiesta Beef Fajitas recipe! Inspired by the vibrant flavors of Mexico, this dish is not only quick and easy to prepare, but also a surefire hit for the whole family. Packed with tender beef and colorful peppers, these fajitas are perfect for a festive weeknight meal or a fun weekend gathering.
Prep Time: 15 minutes | Cook Time: 15 minutes | Yield: 8 servings
Ingredients
⅔ - 1 cup fresh orange juice
⅓ cup apple cider vinegar
3 tbsp. Dr. Kellyann Beef Broth
2 cloves garlic, minced, or 1½ teaspoons garlic powder
1½ - 2 teaspoons dried oregano
1 teaspoon Celtic or pink Himalayan salt
¾ teaspoon ground cumin
½ teaspoon ground black pepper
2 pounds lean beef, cut into ½ strips
1 tablespoon + 1 teaspoon coconut oil
4 bell peppers, cut into strips
2 onions, sliced
Instructions
In a medium bowl or resealable plastic bag, combine the orange juice, vinegar, bone broth, garlic, oregano, salt, cumin, and black pepper. Add the beef and marinate for at least 2 hours in the refrigerator. (For more flavor, marinate the beef overnight.)
Spray or brush a nonstick skillet with some of the oil and heat over medium-high heat. Cook the bell peppers and onions until tender but still crisp. Remove from the pan and set aside. You may need to do this in 2 batches, depending on the size of your skillet. (Spray or brush the skillet with oil between each batch of vegetables or meat.)
Drain the beef. Discard the marinade. In the same skillet, cook the beef for 4 to 6 minutes, or until it reaches the desired doneness. You may need to do this in 2 batches; it's best not to crowd the meat, so it will cook quickly and evenly. Return the vegetables to the skillet to heat through.
Notes
Skirt, flank, top round, or sirloin steaks work best with this recipe. If you use top round, it's best to marinate it overnight to tenderize the meat.
Serve with Garlic Mashed Cauliflower "Potatoes" or Cauliflower Rice.
This recipe can be prepared ahead and refrigerated.
Variations
Serve the beef at room temperature piled into lettuce cup (bibb lettuce or
romaine works very well).
Use chicken instead of steak. Marinate the chicken for 1-2 hours.
Recipes
by Dr. Kellyann
on Apr 13 2023
Prep time: 5 min • Cook time: 15 min • Yield: 24 pancakes
Ingredients
2½ cups almond flour
1 tsp salt
2 tsp baking soda
8 eggs
½ cup of honey
2 tsp vanilla
Coconut oil
Enjoy Life Chocolate Chips
Directions
Preheat griddle.
In a large bowl, whisk together eggs, honey and vanilla. Add in almond flour, salt and baking soda
Grease griddle with Coconut oil and bring to a medium heat
Add mix to griddle, add chocolate chips as desired, cook until bubbles begin to form on top, flip and cook until golden brown
Tip: Serve with pure maple syrup
Recipes
Ahi Tuna with Tahini Lime Sauce
by Dr. Kellyann
on Apr 12 2023
Tuna is a wonderful fish to marinate. It absorbs aromatics from the marinade and adds infinite oomph to the tuna. This simple marinade is a medley of Asian seasonings that are a balance of umami, sour, salty, and spice. Before running off to the supermarket, read the notes to learn more about Ahi tuna.
*The tahini sauce is completely optional (but delicious!).
Prep time: 15 min (+ 2 hr to marinade) | Cook time: 3 min | Yield: 4 servings
Ingredients
For the marinade and tuna:
2/3 cup avocado oil
2 tablespoons toasted sesame oil
3-4 tablespoons coconut aminos
2 tablespoons fresh lime juice, about 1 lime
1 tablespoon fresh ginger, grated
3-4 cloves garlic, minced
2 dashes hot sauce
2 or more tablespoons avocado oil, for cooking
4 tuna steaks, 4-6 ounces each (see notes)
For the Tahini Lime Sauce:
1/3 cup tahini, well stirred if possible
¼ cup freshly squeezed lime juice, about 2 limes
1 tablespoon coconut aminos
2 teaspoons honey
2-3 dashes hot sauce or ¼ teaspoon crushed red pepper flakes
Pinch Celtic or pink Himalayan salt
3 to 6 tablespoons water
Instructions
To marinate the tuna:
Whisk together all ingredients in a non-reactive bowl except for the oil for cooking and tuna. Add the tuna to the marinade, cover, and refrigerate for 2 hours. You can also marinate the tuna in a sealed plastic bag.
To sear (if using sushi-grade):
Place a large sauté pan over high to medium-high heat and let the pan get hot. If you have a cast iron pan, it will give you the best results.
When hot, add 1 tablespoon avocado oil and wait until it shimmers. Place tuna in the hot oil and sear for 30 seconds to 1½ minutes to form a slight crust; flip and sear the other side. The inside should remain pink.
Tip: You may want to cook in two batches to avoid crowding. If so, you may need to use the additional tablespoon of oil. Again, be sure the oil is very hot.
If the tuna is not sushi-grade:
Fully cook to an internal temperature of 145 degrees F.
Reduce cooking heat to medium and skip the sesame crust, because it will burn. Brush with avocado oil to keep moist. Depending on thickness, it could take 4-5 minutes per side.
To make the tahini lime sauce:
In a bowl or blender add all ingredients for the Tahini Lime Sauce except for the water. Blend and add 1 tablespoon water at a time until you get the consistency you want (see notes). Keep refrigerated.
Optional sesame seed crust:
Spread ¼ cup or more black, white, or combined sesame seeds on a flat plate. When you take the tuna out of the marinade hold the fish so the excess marinade drips off, place it on top of the sesame seeds and coat one side, pressing to embed the seeds. Flip to coat the second side. Firmly press the seeds into the fish.
Notes
Sushi grade Ahi tuna is yellowtail tuna that has been flash-frozen as soon as it is caught, killing any bacteria and parasites. Saku tuna is another name for sushi grade Ahi. It is cut into a boneless, skinless block, vacuum sealed, and sold frozen. This is often used in restaurants.
Because tahini is made from ground sesame seeds, the sesame oil in it tends to separate, making it difficult to recombine, so you may need to use a blender.
This sauce recipe also makes a delicious salad dressing. For that, you might want to thin it more than you do for a sauce.
Recipes
by Dr. Kellyann
on Apr 12 2023
Loaded with tender chunks of beef, hearty vegetables, and fragrant herbs and spices, this soup is both satisfying and nutritious. It's also incredibly versatile, as you can add or substitute any vegetables you have on hand to create your own unique variation. Whether you're looking for a cozy meal to warm you up on a cold day or a healthy and filling dish to feed a crowd, this soup is sure to hit the spot.
Prep time: 30 min | Cook time: 1 hour | Yield: 6 servings
Ingredients
1 tablespoon olive or avocado oil
1½ lbs chuck or beef stew meat, cut into ¾-inch cubes
2 teaspoons Celtic or pink Himalayan salt, divided
1 medium onion, diced
2 medium potatoes, peeled and diced into ½-inch pieces
3 medium carrots, cut into coins or half-moons
2 ribs celery, diced
1 medium red bell pepper, diced
2-3 cloves garlic, minced
14-oz can diced tomatoes
4 cups Dr. Kellyann's Beef Bone Broth
1 cup dry red wine (or another cup of bone broth)
2 tablespoons Worcestershire sauce
1 bay leaf
1 teaspoon dried thyme
1 teaspoon ground black pepper
¾ cup frozen green beans (see notes)
½ cup frozen peas
Instructions
Add 1 tablespoon oil to a stockpot or Dutch oven over medium heat. Salt the beef with 1 teaspoon salt. When the oil is hot, brown beef in batches for about 3 – 4 minutes, flipping the meat so all sides brown. Keep the meat in one layer so you don’t crowd the pot. Remove beef as it’s cooked and set aside leaving the oil and brown bits in the pot.Using the same pot, still on medium heat, add potatoes, carrots, celery, and pepper and sauté 5-6 minutes. Add the garlic and sauté for another minute.
Add the beef back to the pot and add tomatoes, bone broth, wine, Worcestershire sauce, bay leaf, thyme, pepper, and remaining teaspoon salt and scrape up any brown bits left in the bottom of the pot using a wooden spoon. Cover and simmer on medium low for 1 hour.
Add the green beans and peas and simmer for another 5-10 minutes to warm through. Taste and adjust salt and pepper if needed. Remove bay leaf before serving.
Note
You can also use fresh green beans. Add them when you add the bone broth.
Recipes
Salmon with Orange Ginger Marinade
by Dr. Kellyann
on Apr 06 2023
Marinating salmon can transform it into a 5-star worthy dish. It keeps the fish moist and infuses it with so many flavors!
Prep time: 10 mins (plus 45 mins to marinate) | Cook time: 5-10 mins | Yield: 4 servings
Ingredients:
¼ cup olive oil
1 tablespoon toasted sesame oil
1½ tablespoons coconut aminos
2 tablespoons freshly squeezed orange juice
1 tablespoon honey
1 teaspoon orange zest
2 teaspoons fresh ginger, peeled and grated
1 clove garlic, grated or finely minced, about 1 teaspoon
½ small jalapeno pepper, seeded and minced or ¼ - ½ teaspoon crushed red pepper flakes
Four (4) 4- to 5-ounce salmon fillets or one 16- to 20-ounce whole fillet
Avocado oil pan spray
1 - 2 scallions, green parts only, diagonally sliced, for garnish
1 tablespoon plus 1 teaspoon toasted sesame seeds, for garnish, optional
4 orange slices, for garnish, optional
Instructions:
In a non-reactive bowl, combine avocado oil, sesame oil, coconut aminos, orange juice, honey, orange zest, ginger, garlic jalapeno/crushed red pepper flakes. Add salmon and cover tightly.
Tip: You can also use a sealable plastic bag to marinate the salmon.
Refrigerate for 1 hour, occasionally turning the salmon in the bowl or turning the bag. Do not leave salmon on the counter to marinate, and do not marinate for longer than 1 hour.
Meanwhile, preheat the broiler to high. Line a baking pan with foil and spray with avocado oil pan spray. Place salmon on pan and broil for 7-8 minutes. Check for doneness (see notes for testing instructions). Total broiling time will likely vary between 10-15 minutes, based on the thickness of the salmon and the temperature of your broiler. If salmon begins to get too brown, tent with foil.
When done, garnish with scallions and optionally sesame seeds and orange slices.
Notes
Salmon is done when it is opaque and easily flakes. The best way to check for doneness is with an instant-read meat thermometer. Fish should cook to 145 degrees F at the thickest part. Another method is to make a small cut with a knife so you can see the center of the fish. It should be opaque throughout and flake easily. Do not overcook. Fish is delicate and cooks quickly. It will dry out if overcooked. You do not need to turn the salmon when broiling.
Recipes
Baked Eggs Cups with Artichokes and Spinach
by Dr. Kellyann
on Apr 06 2023
These baked eggs cups with artichoke and spinach are really easy to make and you can freeze them for an easy breakfast on the run!
Prep time: 5 min | Cook time: 20 min | Yield: 4-6 servings (12 egg cups)
Ingredients
Avocado or coconut oil pan spray
2 scallions, including the green tops, thinly sliced
1 packed cup baby spinach, chopped
One (1) 8-ounce jar water-packed artichoke hearts, drained and coarsely chopped, about 1 cup
9 eggs
½ teaspoon Celtic or pink Himalayan salt
⅛ teaspoon black pepper
¼ teaspoon dried thyme or tarragon
Instructions
Preheat oven to 350 degrees F.
Spray a 12-cup muffin tin with avocado or coconut oil.
Divide scallions, spinach, and artichokes equally among the muffin cups. (The spinach may pop up over the top of the cup until you add the eggs.)
Crack eggs into a medium bowl, add salt, pepper, and thyme/tarragon and whisk together. Fill muffin cups ¾ full with egg mixture and bake for about 20 minutes.
Recipes
Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing
by Dr. Kellyann
on Mar 29 2023
Cabbage is not just for slaw anymore. This crunchy, flavorful green is also wonderful when paired with the richness of seafood and avocado to make tacos that will blow your mind. And they're so easy to make, you'll never order them at a restaurant again.
Prep time: 15 min | Cook time: 10 min | Yield: 8 tacos, 4 servings
Ingredients
For the cabbage salad with creamy cilantro dressing:
½ cup extra-virgin olive oil
1 avocado
3 tbsp. Dr. Kellyann's Thai Lemongrass Bone Broth
1 bunch fresh cilantro, stems removed, very coarsely chopped
1 garlic clove
3 tablespoons freshly squeezed lime juice, about 1½ limes
½ teaspoon ground coriander
½ teaspoon Celtic or pink Himalayan salt
3 cups green or Napa cabbage, very thinly sliced
1 small red bell pepper, ¼-inch dice
For the salmon:
Avocado oil pan spray
1 pound salmon fillet
½ teaspoon Celtic or pink Himalayan salt
¼ teaspoon ground black pepper
To complete the dish:
8 grain-free taco shells
Diced tomatoes or salsa fresca, for garnish, optional
Sliced jalapeno peppers, for garnish, optional
Instructions
To make the creamy cilantro dressing:
Combine olive oil, avocado, Thai Lemongrass Bone Broth, cilantro, garlic, lime juice, coriander, and salt in a food processor or blender and blend for 2-3 minutes until combined.
Add the cabbage and red bell pepper to a medium bowl, toss with dressing, and refrigerate so flavors can meld.
To make the salmon:
Preheat the broiler to high and generously spray a baking pan with avocado oil pan spray.
Place salmon on baking pan and broil for about 5 minutes. Check for doneness (see notes for testing instructions). Total baking time will vary between 5 and 8 minutes based on thickness.
To build the tacos, optionally warm and/or toast grain-free taco shells in an oven or in a dry sauté pan. Flake the salmon and divide among the tacos. Top with cabbage slaw. Garnish with diced tomatoes or salsa fresca, and optionally slices jalapeno peppers.
Notes
If you have extra slaw, enjoy it as a side dish with seafood or chicken. (It gets better after being the refrigerator overnight.) You can also make the Creamy Cilantro Dressing to use in salads, with a crudité, or to serve with almost any fish or chicken. If you're someone who does not enjoy the taste of cilantro, leave it out and/or replace with another herb of your choice, like thyme or rosemary.
Salmon is done when it is opaque and easily flakes. The best and easiest way to check for doneness is with an instant read thermometer. Fish should cook to 145 degrees F at the thickest part. Another method is to make a small cut with a knife so you can see the center of the fish. It should be opaque throughout and flake easily. As a general guide, cook fish for 5 minutes for every 1 inch thickness, measuring at the thickest part.
Do not overcook. Fish is delicate and cooks quickly. It will dry out if overcooked.
You do not need to turn the salmon when broiling.
Recipes
Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew
by Dr. Kellyann
on Mar 29 2023
Experience the joy, succulence and comfort of hearty and healthy slow-cooker meals using whole food ingredients like organic poultry and sweet potatoes. This slow-cooker turkey (or chicken) and sweet potato stew recipe is easy to prepare and makes a great staple meal — especially on chilly or rainy days.
This is a great recipe to bookmark for the holiday season, too. Can you say "unique leftovers"?
Prep Time: 20 min | Cook Time: 4-6 hours | Yield: 4 to 6 servings
Ingredients
1 pound skinless chicken or turkey breasts or thighs (see notes)
2 sweet potatoes, about 7 ounces each, peeled and cut into 2-inch cubes
3 carrots, cut into rounds
1 small onion, sliced
2 cloves garlic, smashed
½ teaspoon ground sage or ¾ teaspoon rubbed sage (see notes)
1 teaspoon dried thyme
Dash cinnamon
1½ quarts (6 cups) chicken bone broth
2 teaspoons Celtic or pink Himalayan salt
1 teaspoon ground black pepper
Place all ingredients in a 6- to 8-quart slow cooker. Cover and cook on high for 4 hours or on low for 6. When done, remove chicken/turkey and shred into 1-inch pieces with 2 forks and return to pot.
Notes
If you’d like a creamy sauce, about 30 minutes before the stew is done, remove about half the sweet potatoes and carrots along with some of the juices and place in blender or food processor with ½ cup or more full fat coconut milk. Return mixture to slow cooker and warm through for about 10 minutes.
You can use all white-meat chicken or turkey, but using some dark meat will add a depth of flavor not possible with all white meat. Slow cooking results in incredibly tender meat.
Ground sage is more concentrated than rubbed sage, and they both work equally well.
Recipes
by Dr. Kellyann
on Mar 29 2023
This yummy breakfast gets its name (and visually delighting presentation) thanks to layers of berries and homemade chia pudding. Never made chia pudding before? No sweat! We make it quick and simple to make. Whip up a batch, layer in your desired berries, and enjoy every single bite.
Prep time: 10 min | Chill time: 30 min or more | Yield: 4 servings
Ingredients
1 quart (4 cups) almond, coconut, cashew, or other unsweetened nut milk
1 teaspoon vanilla
Stevia or monk fruit sweetener equal to 3 tablespoons sugar
8 -12 tablespoons chia seeds, see notes
¼ - ½ teaspoon cinnamon, optional
2 cups sliced strawberries, blueberries, raspberries, blackberries, or any combination
Instructions
In a mixing bowl, combine milk, vanilla, sweetener, chia seeds, and cinnamon. Mix well and refrigerate for at least 30 minutes. It’s even better if you can chill it overnight.
To assemble the parfaits after chilling, spoon ½ cup chia pudding into 4 short canning jars or glasses, top with ¼ cup berries, ½ cup chia pudding, and top with the remaining berries. Refrigerate until serving.
Notes
If you’ve never made chia pudding, you’ll quickly see that chia seeds, when mixed in a liquid, turn it into a texture resembling pudding. Sometimes the seeds will form clumps, so mix well when you combine them with nut milk, and again after being refrigerated. Two tablespoons in a cup of milk with create a pudding-like texture, but if you like a thicker pudding, you can add additional seeds.
If you don’t want to go through the trouble of layering parfaits, just put the fruit on the top of the pudding, stir, and enjoy! It'll be just as tasty.
Recipes
by Dr. Kellyann
on Mar 24 2023
Your skin needs hydration and collagen to stay soft and supple. With collagen from bone broth and healthy oil from avocados, this soup give your body what it needs to keep your skin dewy and glowing.
We've also included a sweet and spicy mango salsa to add a whole new depth of flavor to the avocado soup. If you're allergic to mangos or prefer another topper, there are several options in the notes that you might enjoy.
Prep time: 20 min for both recipes | Cook time: 20 min | Yield: 4-5 servings
Ingredients
For the soup:
2 tablespoons avocado oil
1 small onion, about ½ cup diced
1 clove garlic, minced
1 quart (4 cups) chicken bone broth
2 ripe avocados, peeled and cut into chunks
1 cup full fat canned coconut milk
¼ cup freshly squeezed lime juice, about 2 limes
½ cup cilantro, stems removed
½ - 1 teaspoon ground coriander
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon black pepper
For the mango salsa:
2 ripe mangos, ¼-inch dice
½ red bell pepper, ¼-inch dice
¼ cup red onion, ¼-inch dice
½ small jalapeno, seeded and finely minced, about 2 tablespoons
2 tablespoons freshly squeezed lime juice, about 1 lime
2 tablespoons cilantro, stems removed, coarsely chopped
¼ - ½ teaspoon Celtic or pink Himalayan salt
Instructions
To make the salsa:
Combine all ingredients in a bowl, toss, and refrigerate so flavors can meld while you prepare the soup.
To make the soup:
In a stockpot over medium heat, add avocado oil and onions and sauté for 7-8 minutes until soft. Add garlic and sauté for another 1-2 minutes.
Add broth, avocados, coconut milk, lime juice, cilantro, coriander, salt, and pepper and simmer for 15–20 minutes. Blend with an immersion blender or using a food processor or blender. If you use the latter, process the soup in batches, covering the top with a clean kitchen towel to avoid getting burned.
If you want to thin the soup, add a little more bone broth. To make the soup even creamier, add more coconut milk. Serve with mango salsa or one of the variations below.
Notes
There are endless delicious variations for this one. If you decide to skip the mango salsa, any number of ingredients make excellent toppings for this soup. A few of my favorites are onions or scallions, chopped cilantro, salsa fresca, chopped tomatoes, a drizzle of olive oil, toasted pepitas, or hot sauce.
If you enjoy hot and smoky flavors, consider adding smoked paprika, ground chipotle powder, or chipotle in adobo to the soup. If you use the latter, add before blending. Start with ½ chipotle pepper and 1 or 2 teaspoons of adobo. You can always add more, but you can't take it back.
Recipes
Lemon Chicken Cutlets with Asparagus
by Dr. Kellyann
on Mar 24 2023
This is a quick and easy skillet dinner you can have on the table in less than 30 minutes. It’s also a great dish to prepare for buffets because the chicken cutlets are smaller than a whole breast and it’s delicious at room temperature.
Enhance the flavor of this dish with one of my favorite pairings... a mug of my Thai Lemongrass Bone Broth!
Prep time: 15 min | Cook time: 15 min | Yield: 4 servings
Ingredients
1 pound boneless, skinless chicken breasts (place in the freezer for about 15 to 20 minutes)
2 tablespoons ghee or pasture-raised butter, divided
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground black pepper
1 pound asparagus, trimmed and cut into 1-inch pieces
¼ cup Italian flat leaf parsley, coarsely chopped
1 tablespoon lemon zest
1 tablespoon lemon juice
Lemon slices for garnish (optional)
Directions
The easiest way to make chicken cutlets is to have the chicken partially frozen so you can slice it thinly. Place chicken breast on a cutting board and hold it flat with one hand. With a very sharp chef’s knife in your dominant hand, slice the chicken horizontally (parallel to the cutting board).
Pound each cutlet with a meat mallet into thin cutlets about ⅜- to ½-inch thick without shredding the meat. Alternately, place one hand over the other; use the heel of the bottom hand to press down and flatten each piece to a ⅜- to ½-inch thickness. Trim ragged edges.
Melt 2 teaspoons ghee/butter over medium-high heat in a large skillet. When the pan is hot, sauté several cutlets for about 3 to 4 minutes on each side just until it is cooked through. Be mindful not to overcrowd the pan. Remove the first batch of cutlets from pan, add 2 teaspoons ghee/butter and cook remaining chicken in batches.
When all the chicken is done, reduce heat to medium and return chicken to skillet and season with salt and pepper. Add remaining ingredients, cover, and let steam for about 4 to 5 minutes, until the asparagus is tender. Optionally garnish with lemon slices.
Serving suggestion:
Serve with cauliflower “rice” or ½ cup white rice if you are on the 80/20 maintenance plan.
Serve with a mug of Dr. Kellyann's Thai Lemongrass Bone Broth for a Perfect Pairing
Recipes
by Dr. Kellyann
on Mar 22 2023
Prep time: 10 min | Yield: 1 serving
Ingredients:
For the Bowl:
1 or more cups cauliflower rice
4 to 6 ounces cooked chicken, diced or shredded (store-bought rotisserie chicken is fine)
1 medium tomato, cut into wedges or 8 to 10 cherry/grape tomatoes cut in half
5-inch piece English cucumber, sliced into half moons
¼ small onion, thinly sliced, optional
½ to 1 roasted red pepper, sliced (jarred is fine)
6 Kalamata olives, sliced
2 tablespoons flat leaf parsley, coarsely chopped
Dressing:
1 ½ to 2 tablespoons lemon juice, about ½ to 1 lemon
1 tablespoon of Dr. Kellyann's Greek Lemon Chicken Bone Broth Powder
1 teaspoon Balsamic vinegar
Dash dried oregano
Dash dried marjoram, optional
Dash garlic powder
2 teaspoons olive oil
Celtic or pink Himalayan salt, to taste
Black pepper, to taste
Directions:
Assemble bowl: Place rice into bowl and top with chicken, tomatoes, cucumber, onions, roasted peppers, and Kalamata olives. Sprinkle with parsley.
Make dressing: In a small bowl, combine lemon juice, vinegar, oregano, marjoram, and garlic powder. Slowly add olive oil, whisking to combine. Season with salt and pepper. Drizzle with dressing and serve.
Cut the Carbs: Why Use Cauliflower Rice?
We know that the carb of choice for many meal prep heroes is brown rice or quinoa. However, there’s a better way to enjoy a high-proteingrain bowl. The secret? Cutting out the carbohydrates.
Cauliflower rice has only three grams of net carbs per cup, which is significantly less than regular rice. If you’re looking for a low-carb solution to your meals that’s also satisfying and filling, look no further than a cauliflower rice bowl.
Cauliflower also offers more in the way of nutrients, including vitamins and antioxidants that can help you support your overall health. When combined with the power of protein, cauliflower rice offers weight loss support that can’t be beat!
If you’re worried about how cauliflower rice stacks up against whole grains or couscous, don’t worry. There are plenty of protein bowl recipes you can use to build a delicious and healthy meal with cauliflower as your base.
What Else Can You Put Into a Protein Bowl?
We recommend enjoying your buddha bowl with roasted chicken breast. However, there are other ways to pack in the protein! Substitute chicken for chickpeas, black beans, or lentils for a high-protein vegan bowl.
Or, add in some roasted sweet potatoes, avocado, tahini, feta cheese, or hummus for a delicious mix of healthy fats. Pop in some onions, bell peppers, or your veggie of choice, and you’ve just made an easy and well-balanced meal!
If you’re craving a crispy addition, toss in some pan-fried tempeh. You can substitute chicken for grass-fed beef and taco seasonings to make a burrito bowl or use eggs for your protein to make a delicious breakfast bowl. The options are endless!
Pair it with our homestyle bone broth for a tasty afternoon meal. Or, save the protein bowl for dinner and fill up on one of our chocolate protein shakes for some extra morning energy.
Protein Power: The Bottom Line
When it comes to weight loss, Dr. Kellyann is the expert. However, weight loss doesn’t have to be boring — with the right ingredients on hand, you can turn your favorite meals into weight-friendly indulgences!
One of the most important components of a balanced diet is protein. With this protein bowl recipe, you can rest assured that you’re hitting your macros while also satisfying your cravings.
Sources:
How Much Protein Do You Need Every Day? | Harvard Health
Protein in Diet | MedlinePlus Medical Encyclopedia.
Two Faces of Vitamin C—Antioxidative and Pro-Oxidative Agent | PMC
Recipes
by Dr. Kellyann
on Mar 15 2023
Pea soup is just one of many classic recipes perfect for every season. Serve it either chilled or hot — it's delicious either way! In the springtime you can sometimes find fresh English peas at the farmer’s market, so take advantage of this delicate treat when you can. You’ll have the task of shelling them, but it can be a Zen-ful time if you can spare a half hour. No time? No worries; in this recipe, frozen peas work just as well as fresh.
Prep time: 10 mins | Cook time: 20 min | Servings: 4 – 5 servings
Ingredients
2 tablespoons ghee or pasture raised butter
1 leek, white part only, sliced
1 clove garlic, minced
1 quart (4 cups) chicken bone broth (if not homemade, use Dr. Kellyann's Liquid Bone Broth or Dr. Kellyann's Homestyle Bone Broth powder)
6 cups fresh or frozen green peas, thawed and divided
1 cup peppermint leaves, stems removed and coarsely chopped
½ teaspoon Celtic or pink Himalayan salt
¼ teaspoon ground black pepper
Extra virgin olive oil for drizzling, optional
Fresh mint leaves for garnish, optional
Instructions
If you are using Dr. Kellyann's Bone Broth powder, first prepare 4 cups of bone broth according to the package instructions.
Melt ghee/butter in a stockpot over medium heat. Add leeks and sauté for 8 to 10 minutes to soften. Add garlic and cook for another 2-3 minutes.
Add bone broth, 5 cups of peas, and peppermint leaves. Bring to a boil and simmer over medium heat for about 10 minutes.
Remove from heat and blend with an immersion blender, food processor, or blender. Add salt and pepper. Taste and adjust salt as desired.
Add the remaining cup of peas and simmer for about 5 minutes to heat through. Optionally drizzle with olive oil and top with fresh mint leaves when serving.
Note: If you use a blender or food processor, process in batches, covering the top with a clean kitchen towel to avoid getting burned.
Recipes
by Dr. Kellyann
on Mar 15 2023
Who doesn’t love a hearty bowl of chicken soup? This one is a favorite — one shared by Lynn Feder. The only adaptation is using bone broth. That simple change allows you to get this dish on the table in about half the time of the original. It also ensures you’re getting all the minerals, collagen, and health benefits of bone broth, rather than plain stock.
Prep time: 20 min | Cook time: 35 min | Yield: 8 to 10 servings
Ingredients
3 quarts (12 cups) chicken bone broth (if not homemade, use Dr. Kellyann's Liquid Bone Broth or Dr. Kellyann's Homestyle Bone Broth powder)
¾ pound skinless, bone-in chicken breasts
¾ pound skinless, bone-in chicken thighs or drumsticks
4 carrots, peeled and sliced
4 celery ribs, sliced
2 leeks, white part only, sliced or 1 small to medium onion, diced
¾ cup parsley, discard stems, chopped
1 teaspoon turmeric powder or 1½-inch piece of turmeric, peeled, not sliced
1-inch piece fresh ginger, peeled, not sliced
2 teaspoons Celtic or pink Himalayan salt
½ -1 teaspoon ground black pepper
Instructions
If you are using Dr. Kellyann's Bone Broth powder, first prepare 12 cups of bone broth according to the package instructions.
Pour bone broth into a large stockpot and bring to a boil, add chicken, bring to a slow simmer, and immediately reduce heat to medium low or low. Do not boil the chicken. After about 15 minutes of simmering, use a fine mesh sieve to remove any foam that has floated to the top. (This is protein from the chicken; removing it keeps the broth clear, but this step is optional.)
Add carrots, celery, leeks, parsley, turmeric, and ginger. Cover and simmer on low for about 20 minutes or more until the vegetables have softened.
Remove chicken, discard bones, shred meat with two forks, and return to pot. Stir in salt and pepper. Taste to adjust seasoning and serve.
Notes
You can add zoodles, ½ cup brown rice or pasta per serving for a heartier variation, if you choose. Keep in mind, pasta and rice are not approved for my 10 and 21-day plans — but zoodles are!
Do not boil the chicken because it will toughen the meat. Always keep to a gentle simmer which ranges between 185- and 205-degrees F.
Recipes
by Dr. Kellyann
on Mar 15 2023
This gazpacho is a welcome reprieve on sweltering days. Enjoy a cup as a first course or have a bowl for lunch. The soup is filled with tummy-soothing ingredients that will gently calm your digestive system.
Prep Time: 15 min | Yield: 4 servings
Ingredients
2 cups chicken bone broth (if not homemade, use Dr. Kellyann's Liquid Bone Broth or Dr. Kellyann's Homestyle Bone Broth powder)
¼ cup onion, coarsely chopped, optional
1 small clove garlic, coarsely chopped, optional
1 English cucumber, coarsely chopped, remove seeds if large
½ cantaloupe or honeydew, 3 – 4 cups, coarsely chopped
½ avocado, coarsely chopped
3 - 4 tablespoons freshly squeezed lemon or lime juice
1 teaspoon fresh ginger, grated
¼ cup peppermint leaves, remove stems and loosely pack
1 ½ teaspoons Celtic or Pink Himalayan salt
½ teaspoon black pepper
Instructions
If you are using Dr. Kellyann's Bone Broth powder, first prepare 2 cups of bone broth according to the package instructions.
Working in batches, combine all ingredients in a food processor or blender and blend until smooth. After working in batches, combine and stir well. Refrigerate for 2 hours.
Top with mint, if desired, and serve.
Notes
If you’re sensitive to onions or garlic, omit them for the recipe.
If you enjoy your gazpacho thinner, add more bone broth.
If you like spice, add ¼ to ½ chopped jalapeno.
Recipes
by Dr. Kellyann
on Mar 15 2023
This healthy egg drop broth features bone broth instead of stock, making it a nourishing and tasty alternative to take-out. You won't find this collagen boost in a plastic container, that's for sure!
Best of all, the recipe is so easy, you could make bowl for yourself faster than you could place an order for pick-up at your local restaurant.
Prep time: 5 min | Cook time: 3 min and 10 min wait time | Yield: 1 serving
Ingredients
1 cup chicken bone broth, or more for a thinner soup (if not homemade, use Dr. Kellyann's Liquid Bone Broth or Dr. Kellyann's Homestyle Bone Broth powder)
½ - 1-inch piece ginger, whole
1 small clove garlic, smashed
1 egg, whisked
1 handful spinach, chopped
1 – 2 button or Cremini mushrooms, thinly sliced, optional
Dash Celtic or pink Himalayan salt or dash coconut aminos
Dash ground black pepper
Instructions
If you are using Dr. Kellyann's Bone Broth powder, first prepare 1-2 cups of bone broth according to the package instructions.
Place bone broth, ginger, and garlic in a small saucepan. Bring to a boil. Slowly pour in the whisked egg and stir. Add spinach (and mushrooms, if desired) cover, turn off heat, and steep for about 10 minutes to let flavors meld. Season with salt or coconut aminos and pepper.
Recipes
by Dr. Kellyann
on Mar 08 2023
Prep time: 15 minutes | Cook time: 15 minutes | Makes: 3-4
Ingredients
1 pound sea scallops
2 tablespoons ghee or coconut oil
Celtic of Pink Himalayan salt
Ground black pepper
1 very small garlic clove
Chopped fresh parsley (as garnish, optional)
Lemon wedges (as garnish optional)
Instructions
Rinse the scallops well. Blot on paper towels to thoroughly dry. Blot a second time. You want the scallops as dry as possible so they sear, not steam.
Heat a large nonstick skillet over medium-high heat for 1-2 minutes. Add the ghee or oil and heat until very hot. Put the scallops in the pan in a single, uncrowded layer. (If you’re cooking for 4, cook the scallops in batches, overcrowding the pan will prevent a good sear.) Season with salt and pepper and let sear undisturbed for 2-4 minutes, or until one side is browned and crisp.
Do not move the scallops in the pain; barely lift the edge of a scallop to check the color.
Using tongs, turn the scallops and sear for 2-4 minutes, or until the second side is well-browned and the scallops are almost firm to the touch. Their centers should be slightly translucent because the scallops will continue to cook when you remove them from heat. Using tongs, transfer the scallops to dinner plates, leaving the ghee or oil in the skillet.
Add the garlic to the hot skillet, reduce the heat to medium-low, and cook for 1 to 2 minutes, or until the garlic softens. Pour the garlic mixture over the plated scallops. Top with parsley and serve with lemon wedges.
Recipes
by Dr. Kellyann
on Mar 08 2023
This comforting broth couldn't be easier. You just need a large pot, some bone broth (if not homemade, use Dr. Kellyann's Liquid Bone Broth or Dr. Kellyann's Homestyle Bone Broth powder), and a few simple ingredients. Best of all, it's totally customizable — so you can use whatever greens your heart desires (i.e., spinach, watercress, kale, cabbage, arugula, chard, collards, parsley, cilantro, etc.). Choose your favorites, or create a "refrigerator purge meal" with the greens you haven't eaten throughout the week.
Prep time: 15 min | Cook time: 20 min | Makes: 6-8 servings
Ingredients
2 quarts (8 cups) chicken bone broth.
2 leeks, white part only, thinly sliced (about ½ to ¾ cup)
3 stalks celery, sliced
2 cloves garlic, minced or smashed
1 teaspoon dried tarragon or thyme (or 3-4 sprigs, fresh)
6 or more cups of greens, cut into into ½-inch ribbons.
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon black pepper
Extra virgin olive oil for drizzling
Instructions
If you are using Dr. Kellyann's Bone Broth powder, first prepare 8 cups of bone broth according to the package instructions.
In a large stockpot combine broth, leeks, celery, garlic, and tarragon/thyme. Simmer on medium heat for 8 – 10 minutes to allow the leeks to soften and the herbs to infuse the broth. Add greens, salt, and pepper and simmer on low for 5 – 10 minutes until the greens are soft but not mushy. If you are using collard greens, they take longer to cook, so add them first, simmer until they start to soften, then add the remaining greens. Taste and adjust salt and pepper as desired.
NOTE: If your chosen greens have stems and/or tough center veins, remove them before cutting. Feel free to combine greens to make your 6 cups — for example, bok choy, watercress, and cabbage OR kale, arugula, and spinach.
Recipes
by Dr. Kellyann
on Mar 02 2023
Prep time: 10 min • Cook time: 6 hr • Yield: 4 servings
Ingredients
1 medium white onion, sliced
1 pound boneless, skinless chicken breasts, halved
3 tablespoons olive oil
1 large green bell pepper, seeded and sliced
1 large red bell pepper, seeded and sliced
1 large yellow bell pepper, seeded and sliced
2 cups sliced mushrooms
1 stalk celery, chopped
3 large cloves garlic
1 teaspoon Italian seasoning
2 cups chopped or crushed tomatoes
Garnish with cilantro (optional)
Directions
Line the bottom of the slow cooker with the onions.
Add all the remaining ingredients, pouring the tomatoes over everything last.
Cook on low for 6 hours.
