Recipes
Recipes
by Dr. Kellyann
on Nov 12 2019
Ingredients:
2 scoops of Dr. Kellyann's Complete Collagen Protein
8oz. cream cheese
8 large eggs
1⁄4 cup butter
1 tsp vanilla extract
Optional - top with fresh blueberries
Directions:
In a food processor or large mixing bowl combine cream cheese, butter and eggs. It is easiest to use room temperature butter and cream cheese.
Add the collagen protein powder to the wet ingredient mixture and mix until fully combined. Add the vanilla extract and mix again.
Heat a nonstick skillet or griddle on medium heat. Grease the nonstick pan with cooking spray or coconut oil and pour in the pancake batter. and cCook for 2 minutes on each side. Once done, top with fruit of choice.
If you have leftover pancakes (or if you’re using this recipe to meal prep some low carb breakfasts), store them in an airtight container. Reheat them on the stove or using a microwave.
What Makes These Pancakes Keto?
If you’re starting (or continuing) a keto diet plan, you’ll likely want recipes that are easy to make and tasty to eat. If you do it right, you won’t even miss carbs!
The base of these gluten-free pancakes is Dr. Kellyann's Complete Collagen Protein, a keto-friendly, unflavored collagen peptide that add protein to any recipe. Its only ingredient is grass-fed bovine hydrolyzed collagen, which can promote joint health, digestive health, and skin health.
Dairy products like eggs, cream cheese, and butter are all permitted in a keto diet since they are higher in fats than they are carbs. The combination of ingredients means these protein powder pancakes have next to no carbohydrates, so there’s no need to adjust your net carbs for the day!
Meanwhile, the flavorful vanilla extract contains small bits of both fat and protein. Even the optional blueberry garnishes follow keto, since a small amount of berries are permitted on the diet. There’s no need to give up that sweet taste you love!
Get all your macros with this delicious keto breakfast recipe.
What Can You Add to These Pancakes if You’re Keto?
There are many keto-friendly additions you can make to this high-protein pancake recipe! If you love chocolate, a few small dark chocolate chips won’t disrupt your diet. You can also mix in cinnamon, nutmeg, and other sweet spices.
Here are some other toppings we recommend using with these low-carb pancakes:
Peanut butter
Sugar-free chocolate chips
Greek yogurt
Strawberries
Dairy-free whipped cream sweetened with erythritol or stevia
For some extra sweetness, pour a small amount of sugar-free maple syrup on your pancakes or sweeten them with monk fruit extract. These fluffy pancakes are so delicious, you won’t go back to your regular pancake mix!
Looking for a tasty side? Any kind of egg, from fried to scrambled, makes a great low-carb addition to your pancakes. You can even experiment with healthy spices and additions to your eggs, like sour cream, pink Himalayan salt and pepper.
The Bottom Line
One of the hardest parts of any diet is saying “no” to the foods you love. Luckily, with Dr. Kellyann’s smart swaps, you don’t have to!
These pancakes are delicious and jam-packed with protein to help satisfy all of your sweet cravings. For more keto recipes and low-carb meal prep ideas, visit our recipe page!
Sources:
Combined Oral Administration of Bovine Collagen Peptides with Calcium Citrate Inhibits Bone Loss in Ovariectomized Rats | PMC
Recipes
Collagen-Rich Baked Oatmeal Recipe
by Dr. Kellyann
on Nov 12 2019
Cutting back on starchy foods like potatoes and pasta is a big key to losing weight and keeping it off, however, once you reach your goal weight, there’s a type of starch that may actually help you keep that belly fat off. It’s called resistant starch.Resistant starch is a type of starch that resists being digested in your small intestine and instead, it’s fermented in your large intestine. Because it doesn’t break down and get turned into sugar in the small intestine, resistant starch doesn’t hike your blood sugar and insulin levels like non-resistant starches do.In addition, the fermentation process that breaks down resistant starch in your lower intestine creates beneficial molecules including butyrate—a short-chain fatty acid that helps you burn more fat.Resistant starch also act as “fertilizer” for your gut bugs, fostering a healthy microbiome. And because it’s high in fiber, resistant starch fills you up so you’re less likely to overeat.Introduce resistant starches slowly though. Overloading your gut with resistant starch can cause gas and bloating.Get your resistant starch from whole foods, not potato starch. Resistant starch appears to be more beneficial when it’s combined with other soluble and insoluble fibers, and there’s some evidence that resistant starch eaten in isolated form can actually be bad for you.Oats are one of the most convenient ways to add resistant starch to your diet.Try this recipe once you've reached your goal and remember, start with just a little resistant starch to see how your body reacts.
Ingredients:
4 scoops Dr. Kellyann's Complete Collagen Protein
3 cups quick-cooking oats
1/2 cup coconut sugar
2 tsp baking powder
1 tsp salt
1 tsp ground cinnamon
4 large eggs
1 cup unsweetened almond or coconut milk
1⁄2 cup ghee or grass-fed butter, melted
Directions:
Preheat oven to 350°F. In a large bowl, combine collagen protein powder, oats, coconut sugar, baking powder, salt and cinnamon. In another bowl, whisk eggs, milk and butter. Stir into oat mixture until blended. Spoon into a greased 9-in square baking pan. Bake 40-45 minutes or until set. Serve warm and enjoy.
Makes 8 Servings
Recipes
by Dr. Kellyann
on Nov 05 2019
Pumpkin in chili? Yes! It adds an earthy richness to the chili along with fiber, vitamins, and minerals. So often when we think pumpkin, we think of desserts, but pumpkin adds a lot to savory recipes too.
Prep Time: 20 min | Cook Time: 35 min | Yield: 4 to 6 servings
Ingredients:
2 tablespoons olive oil
1 green bell pepper, diced
1 onion, diced
2 cloves garlic, minced
½ cup Italian parsley, coarsely chopped
1 pound ground turkey
1 - 2 tablespoons chili powder
1 teaspoon cumin
1 teaspoon Celtic or Pink Himalayan salt
½ teaspoon black pepper
1 15-ounce can diced tomatoes, drained
1 15-ounce can pumpkin (not pumpkin pie filling)
2 cups home chicken bone broth OR Dr. Kellyann's Liquid Chicken Bone Broth
¼ cup fresh cilantro, chopped (optional)
¼ cup purple onion, chopped (optional)
Directions:
Heat oil in a deep skillet or Dutch oven over medium heat and sauté bell pepper and onion for about 5 minutes. Stir in the garlic, parsley, and ground turkey and sauté over medium high heat until turkey is browned. When meat is fully cooked, stir in the chili powder, cumin, salt, and pepper.
Add the diced tomatoes, pumpkin, and bone broth. Bring mixture to a boil, reduce heat and simmer, covered, for 15 minutes. Uncover and cook 15 minutes more or to desired consistency. Serve with cilantro and onion if desired.
Note: I love to spoon a serving of this chili into half of a roasted spaghetti squash. You can also add a scoop of cauliflower rice to a bowl of chili.
Recipes
by Dr. Kellyann
on Oct 24 2019
All these good-for-you vegetables, coupled with ginger, turmeric, cinnamon, and cayenne pepper, will keep your metabolism revved up and help the pounds melt off. You can add or subtract vegetables based on your personal preferences.
Ingredients:
2 tbs olive oil
1 garlic clove, minced
1 medium onion, diced
6 cups Chicken Bone Broth
2 carrots, thinly sliced
2 celery stalks, thinly sliced
1 cup broccoli or cauliflower florets, cut into 1/2-inch pieces
1 cup kale, stems removed, cut into ribbons
1 cup cabbage, cut into ribbons
8 cherry tomatoes, halved
1/2 cup parsley or basil, roughly chopped
1-inch piece fresh ginger, peeled and grated
1 tsp fresh or ground turmeric
1/2 tsp ground cinnamon
pinch or more of cayenne pepper
2 tsp Celtic or pink Himalayan salt
1 tsp freshly ground black pepper
Directions:
In a large stockpot, warm the olive oil over medium-high heat. Add the garlic and onion and sauté for 3-5 minutes, until the onion is translucent. Add the bone broth, carrots, celery, broccoli, kale, cabbage, tomatoes, parsley, ginger, turmeric, cinnamon, cayenne pepper, salt, and black pepper and bring to a simmer. Reduce the heat to low and cover, stirring occasionally, for 20-30 minutes, until the vegetables are tender. Ladle the soup into a bowl and drizzle with 1 tsp of olive oil.
Recipes
by Dr. Kellyann
on Oct 22 2019
Prep Time: 15 min | Cook Time: 20 min | Yield: 1 serving
Ingredients:
1 or more cups cauliflower rice, raw
1 cup zucchini, diced into ½-inch pieces
1 cup broccoli florets
½ red bell pepper, diced into ½-inch pieces
½ small onion, diced into ¼-inch pieces
1 Roma tomato, deseeded and diced into ½-inch pieces
1 clove garlic, sliced (optional)
1 tablespoon avocado oil
Celtic or pink Himalayan salt, to taste
Black pepper, to taste
2 to 3 poached eggs
2 tablespoons cilantro or flat-leaf parsley, roughly chopped
Directions:
Preheat oven to 400ºF. Place cauliflower rice, zucchini, broccoli, onion, and tomato in a large bowl. Drizzle with oil, season with salt and pepper, and toss to coat. Place vegetables on a parchment lined baking sheet and bake for about 20 minutes, flipping vegetables after 10 minutes. Place vegetables in bowl and top with poached eggs. Garnish with parsley or cilantro. Optionally serve with hot sauce or coconut aminos.
Recipes
by Dr. Kellyann
on Oct 15 2019
Prep: 15 min | Cook: 10 min | Yield: 1 serving
Ingredients:
For the pesto:
1 cup basil leaves, tightly packed
½ cup baby spinach, tightly packed
1 clove garlic
¼ to ½ medium avocado
½ tablespoon lemon juice
¼ teaspoon Celtic or pink Himalayan salt
For the bowl:
1 or more cups cauliflower rice
Avocado or coconut oil cooking spray
4 to 6 ounces chicken, cut into strips
½ to 1 teaspoon Italian seasoning
1 red bell pepper, cut into strips
½ cup or more grape tomatoes, cut in half
3 or 4 fresh basil leaves, optional garnish
Directions:
Make the pesto:Put all pesto ingredients in a food processor/blender and process until smooth, stopping a few times to scrape down the sides. Mix half the pesto with cauliflower rice and place in a bowl to microwave. Reserve the remaining pesto for the topping.
Cook ingredients for the bowl:Spray a heavy skillet with cooking spray and heat on medium-high. When the pan is hot, add chicken, sprinkle with Italian seasoning, and sauté for about 5 minutes until the chicken is cooked through. Add bell pepper and tomatoes and sauté for 3 or 4 minutes. Warm cauliflower rice that’s been tossed with pesto in the microwave just to heat through, about 2 to 3 minutes. Top with chicken, vegetable mixture,and remaining pesto. Optionally garnisih with basil.Notes: You can replace the raw chicken with already prepared chicken and simply sauté the vegetables. This is equally delicious with shrimp or fish.
Recipes
by Dr. Kellyann
on Oct 08 2019
Ingredients:
1 scoop Dr. Kellyann's Complete Collagen Protein
2 whole eggs
1 tsp vanilla extract
Optional - fruit, honey, chocolate
Directions:
Place a non stick skillet over medium high heat. In a bowl combine eggs, collagen protein powder and vanilla extract. Whisk until powder is dissolved.
Scoop about 1/2 of the mixture (if using an 8" pan) or 1/3 of the mix if using a smaller pan, into the pan and rotate pan around so the batter spreads thin. Cook until the bottom is lightly browned and flip it over to cook through.
Top with you favorite fruit, or drizzle with melted chocolate or honey!
Recipes
Bone Broth Egg Drop Soup with Spinach
by Dr. Kellyann
on Oct 18 2018
Bone Broth Egg Drop Soup is a great way to make a warm filling lunch or dinner, with all of the health benefits of Bone Broth.
PREP TIME: 15 MINUTES • COOK TIME: 15 MINUTES
Yield: Makes 4 servings • Portions: 1 protein, 1 fat
12 cups Chicken Bone Broth
6 or more cups fresh baby spinach
8 eggs
1 teaspoon Celtic or pink Himalayan salt
1/8 teaspoon ground white pepper
2–3 scallions, white and green parts, minced
1 tablespoon ghee
4–6 drops chili oil (optional)
Directions:In a large pot, bring the broth to a simmer over medium-high heat. Reduce the heat to medium, add the spinach, and cook for 1 to 2 minutes.
In a medium bowl, whisk the eggs, salt, and pepper. Pour the eggs into the broth in a very slow, steady stream, whisking constantly.
Remove the pan from the heat, toss in the scallions, ghee, and chili oil, if using. Cover the pan and wait for 1 to 2 minutes, until the eggs have set.
Note:If you use chili oil, be sure the only ingredients are olive oil, chili peppers, and seasonings. You can add a few drops of coconut aminos if you like the flavor of soy sauce. This can be made ahead and refrigerated.
Recipes
by Dr. Kellyann
on Jul 16 2018
I absolutely love a “two-fer”—and I don’t just mean a BOGO sale at the shoe store. I also love it when I can combine the power of two superfoods in a single recipe.
That’s why I’m excited about sharing one of my favorite recipes with you today—Golden Bone Broth, which gives you the benefits of bone broth (more on that here, if you’re new to it) and the spice turmeric. Golden Bone Broth is warm and satisfying, and a mug of it is pure bliss for your body and soul after a stressful day. What’s more, it’s serious medicine that can help you stay healthy for life.
Now, I know most of you are familiar with bone broth, and you’re already drinking it (and adding it to pot roasts, chili, and even cocktails) to get all of its benefits—benefits that include healing your gut, melting off belly fat, beautifying your skin and hair, and protecting your joints.
your gut, melting off belly fat, beautifying your skin and hair, and protecting your joints.
But did you know that adding turmeric to that broth can make it even better for you? Here’s the story.
The amazing benefits of turmeric
Turmeric contains curcumin, a beautiful yellow substance that’s one of nature’s most potent natural healers. Traditional cultures around the world revere curcumin for its healing properties, and Western scientists are now giving it the attention it deserves. Here are just some of the secrets they’re uncovering about curcumin’s anti-inflammatory, antioxidant, and infection-fighting powers:
It’s a strong pain-killer that doctors are now using to treat pain due to everything from Crohn’s disease and ulcerative colitis to osteoarthritis and dental procedures. In fact, research shows that curcumin can be even more effective than the prescription drug Voltaren in reducing arthritis pain.
It helps prevent diabetes or reduce complications from the disease. Curcumin fights diabetes in a variety of ways—for instance, by reducing inflammation and oxidative stress, lowering blood glucose, and helping to prevent the formation of molecules called advanced glycation end products (AGEs) that do serious damage to the body.
It fights cancer by inhibiting the proliferation of tumor cells. Studies show that curcumin, either alone or in combination with other substances, can help fight colorectal, pancreatic, breast, brain, and head and neck cancers.
It’s thermogenic, which means that it encourages your body to “heat up” and burn more energy—and that translates into a slimmer belly.
It lowers total cholesterol while raising levels of HDL (“good”) cholesterol.
It speeds the healing of wounds and protects against sun-related skin damage.
It can reduce symptoms of anxiety and depression.
It makes your gut healthier. Research shows that curcumin can increase bacterial richness (one key to a healthy microbiome) and foster the growth of beneficial bacteria.
It protects neurons from damage and may help to prevent or slow Alzheimer’s disease.
It helps prevent dangerous blood clots.
It fights the germs that cause periodontal disease and can help stop the flu from infecting you. And if your kids are prone to ear infections, it may help to reduce this problem.
It’s a detoxifier that can help protect your cells against damage due to heavy metals such as mercury.
That’s an awesome list of benefits—and one of the most remarkable things about curcumin is that it gives you all this disease-fighting power without any of the severe side effects that drugs can have. That means that it’s all upside, and no downside!
So seriously… if you aren’t adding turmeric and its gift of healing curcumin to your diet, it’s time to start. And here’s one of the easiest ways in the world to do it.
And note that your body’s ability to absorb and utilize turmeric’s active compounds is vastly improved when it’s paired with black pepper and/or fat.
Bone broth + turmeric = magic!
There are lots of wonderful ways to use turmeric—for instance, in smoothies, scrambled eggs, soups, or the turmeric tea recipe I have here. But nothing beats combining it with bone broth (and a little coconut milk to make it smooth and creamy). Here’s the recipe… easy, delicious, and loaded with healing power.
Salud!
Yield: 1 serving
Ingredients:
8 ounces Bone Broth or Collagen Broth To Go
1/4 to 1/3 cup of coconut milk
1/2 tsp ground turmeric powder or 1 1/2 tsp fresh ground turmeric
1/4 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder or 1 clove of garlic
Directions:Add all ingredients to a small pot and heat on medium until the bone broth reaches and slight rolling boil.
Note: Try a sprinkle of cayenne pepper or cinnamon for added thermogenic properties
Recipes
Dr. Kellyann's Brain-Boosting Breakfast
by Dr. Kellyann
on Apr 07 2018
Want to start your day sharp as a tack, laser-focused, and crystal clear? Coffee, collagen, healthy fats, and low-carb makes for a great morning brain-boost.
I have this at least 2 to 3 mornings, or more, each week. As busy as I am, I need something quick, something that gives me energy, and definitely something that DOES NOT induce brain fog. And, you know how I feel about collagen, and this gives me my daily dose of collagen.
Personally I like to get between 15 and 30 grams of collagen a day, especially when I am intermittent-fasting, and my morning brain-booster gives me 21 grams of collagen in just my breakfast. So, BAM!, I am set for the day. And when you make this low-carb/no-sugar you’re keeping your insulin down and helps you stay in the glorious fat-burning state.
While I know a lot of people benefit from keto coffee, the high-fat coffee with two tablespoons of butter, coconut oil, and/or MCT oil, I prefer my prefer breakfasts to be more balanced in macronutrients–a healthier ratio of fat and protein.
What I love about my brain-boosting breakfast
It’s a quick breakfast that will keep me going strong all-day
I get my daily dose of collagen
It contains 15 grams of protein
I get a dose of healthy fats
I keep myself in the fat-burning state
I get to drink a guilt-free chocolately-latte in the morning
And, I keep my brain sharp and clear
Here's how to make it
1 packet Collagen Coffee To Go OR 8 to 12 ounce of your favorite brewed coffee
1 scoop Bone Broth Protein in Chocolate
1 teaspoon coconut oil
2 teaspoons MCT oil (or 2 more teaspoons of coconut oil or grass-fed ghee or butter)
Directions: Combine using blender.
Enjoy!
Recipes
by Dr. Kellyann
on Nov 10 2017
If you enjoy turkey on Thanksgiving and Christmas (or any other time of year), don't just throw those precious bones away! Simmer them into some delicious holiday bone broth to help keep you fueled up and slimmed down between feasts.
Ingredients:
Turkey carcass (use the bones from your Thanksgiving feast!)
Enough purified water to just cover the bones in the pot; the pot should be big enough to add 2 to 3 quarts water
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
Directions: Place your turkey carcass in a pot. Add onion, celery, a carrot or two, and any seasonings you like, cover your turkey bones with filtered water, then let your broth simmer for at least 6 to 8 hours on the stovetop or in a slow cooker.
Recipes
by Dr. Kellyann
on Aug 20 2017
This Kimchi Omelet is featured in Dr. Kellyann's Bone Broth Cookbook.
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 4 servings
Portions: 1 protein, 1/4 fat, 1/2 vegetable
In this breakfast eye-opener, gochugaru-spiked eggs wrap around crumchy kimchi. A wake-up call for your tastebuds, and great for your gut as well!
Ingredients:
1 tablespoon coconut oil
1 small zucchini, halved lengthwise and thinly sliced crosswise
1 scallion, halved lengthwise and cut into 1-inch pieces
3/4 cup chopped kimchi
8 large eggs
1/2 - 1 teaspoon gochugaru or crushed red-pepper flakes
Celtic or pink Himalayan salt
Directions:
In a large nonstick skillet, heat the coconut oil over medium heat. Add the zucchini and scallion and sauté on medium-high heat,cook stirring until the zucchini is slightly golden, about 3 minutes.
Add the chopped kimchi and warm thoroughly, about 1 minute. Meanwhile, whisk together the eggs, chili flakes, and a pinch of salt in a small bowl. Add the egg mixture to the nonstick pan, skillet, cover, and cook until set, about 5 minutes. Slide onto a plate, slice, garnish with spring onions, and serve.
Enjoy!
What Are the Health Benefits of Kimchi?
This low-calorie and gluten-free food contains delicious veggies with yummy seasonings. This breakfast dish doesn’t just taste amazing — it also has quite a few health benefits.
The probiotics kimchi develops during its fermentation process can support your health by encouraging immune health and supplying your body with healthy microorganisms.
Kimchi can also help support weight loss. Recent research has suggested that eating fermented kimchi may promote a healthy BMI. This could be because kimchi and eggs are both low in carbohydrates, which also makes them compatible with those following a keto or paleo diet.
How Else Can You Enjoy Kimchi?
You can always enjoy kimchi on its own, but you also have plenty of other imaginative ways to explore this traditional Korean dish.
Here are a few other easy kimchi recipes you can try:
Kimchi fried rice
Kimchi stir fry
Kimchi pancakes
Kimchi tacos
Kimchi dumplings
Experiment and pair with your favorite foods to find new ways kimchi can be part of your diet.
Kimchi Omelet: Your New Brunch Favorite
A unique take on a breakfast favorite, kimchi omelets deliver tastiness and nutritiousness all in one meal. They’re also quick and easy to make, making them great options for a fast brunch. Experiment with spices and additions to create your own delicious recipe!
For more cooking fun, check out our blog and download some of our favorite low-carb recipes!
Sources:
Different Immune Regulatory Potential of Lactobacillus plantarum and Lactobacillus sakei Isolated from Kimchi | NIH
Fermented Kimchi Reduces Body Weight and Improves Metabolic Parameters in Overweight and Obese Patients | NIH
Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial | PMC
Recipes
Pecan-Crusted Chicken with Homestyle Applesauce
by Dr. Kellyann
on Aug 20 2017
This Pecan-Crusted Chicken with Homestyle Applesauce Recipe is from the bestselling Dr. Kellyann’s Bone Broth Cookbook.
Prep Time: 10 minutes
Cook Time: 25 minutes
Yield: 4 servings
Portions: 1 protein, 1/2 fat, 1 fruit
Elevate your chicken breast with a crunchy nut crust. Chunky cinnamon-spiced applesauce makes a sweet side for this Pecan-Crusted Chicken with Homestyle Applesauce
For the applesauce:
2 apples, such as McIntosh or Golden Delicious peeled (or leave on the peels for extra fiber), cored, and cut into 1/2-to 1-inch chunks.
Pinch of ground cinnamon
For the chicken:
1 pound boneless, skinless chicken breasts
1 teaspoon Celtic or pink Himalayan salt
1 teaspoon freshly ground black pepper
1 large egg
1/2 cup ground or very finely chopped pecans
2 tablespoons olive or coconut oil
For the applesauce: In a medium saucepan, combine the apples, 2 tablespoons water, and the cinnamon. Cover and cook over medium-low heat until the apples are very tender, about 25 minutes. Stir to smash the apples into a chunky sauce. Cover and set aside to keep warm. Stir before using.
For the chicken: Cut each breast crosswise into thirds. Place the pieces between 2 sheets of plastic wrap or in a zip-top plastic bag and pound with a meat mallet or heavy skillet until an even 1/2 inch thick. Season the pieces with 1/2 teaspoon of the salt and 1/2 teaspoon of the pepper. Set aside.
In a shallow bowl or pie plate, lightly beat the egg with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. In a separate bowl, combine the pecans and the remaining 1/4 teaspoon each salt and pepper.
Dip each cutlet into the egg mixture, evenly coating both sides and allowing excess egg to drop off. Dredge in the pecan mixture, pressing lightly to coat both sides.
In a skillet, heat 1 tablespoon of the oil over medium heat. Add half the chicken and cook until deep golden on both sides and no longer pink, about 5 minutes per side. Wipe out the pan and repeat with the remaining oil and chicken.
Serve with the warm applesauce.
Enjoy!
Recipes
Instant Pot Classic Chicken Bone Broth
by Dr. Kellyann
on Jun 05 2017
Make Bone Broth fast with your pressure cooker or Instant Pot! If you have a pressure cooker or Instant Pot, it's easy to make a big batch of bone broth. Here's how to do it.
Instant Pot: Dr. Kellyann's Classic Chicken Bone Broth Recipe
This is based on my Back to Basics Bone Broth Recipe.
Prep time: 14 mins • Cook time: 90 mins to 2 hours / 2 to 3 hours • Yield: Varies, about 1 gallon
2 or more pounds raw chicken bones/carcasses and additional wings, thighs or feet
2 unpeeled carrots, scrubbed and roughly chopped
2 stalks celery, including leafy part, roughly chopped
1 medium onion, roughly chopped
3 cloves garlic, peeled and smashed (optional)
2 teaspoons kosher salt
2 tablespoons apple cider vinegar
Directions
Place the vegetables, garlic, bones, and bay leaves into your pressure cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by 1 inch. Put on the cover and pressurize.
Cook on high pressure for 90 minutes to 2 hours for chicken or turkey, and 2 to 3 hours for beef.
When the cook time finishes, allow the Instant Pot to naturally release.
Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt if needed.
Chill the broth. It will keep for 3 days in the fridge and 3 months in your freezer.
Enjoy!
Recipes
Instant Pot Pulled Pork with Cranberries and Pecans
by Dr. Kellyann
on May 30 2017
Cranberries add a tart/sweet flavor to the pork. Serve leftovers in lettuce or cabbage cups for lunch. If there are any leftovers….
Instant Pot Pulled Pork with Cranberries and Pecans
Prep time: 15 mins • Cook time: 35 mins • Yield: 6 servings
Ingredients:
¼ cup spicy brown mustard
½ teaspoon garlic powder
½ cup coconut sugar or ½ teaspoon stevia
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground pepper
3 ½ pounds boneless pork shoulder, trimmed of excess fat
2 cups onions, roughly chopped
1 cup fresh cranberries
3 cups finely shredded cabbage, for serving
½ cup chopped pecans, toasted, for serving
½ cup dried cranberries, for serving
Directions: In a small bowl, combine mustard, garlic powder, coconut sugar/stevia, salt and pepper and mix well. Rub mixture on pork. Add the pork to the Instant Pot and top with onions and cranberries. Using your cooker’s instructions, bring the cooker up to full pressure.
Reduce heat to low, maintaining full pressure, and cook for 45 minutes. Allow to naturally release. Transfer pork to a platter or cutting board and shred with two forks. Strain the liquid discarding the cranberries and onions. Pour the strained liquid over the pork. Serve over shredded cabbage topped with chopped pecans and dried cranberries.
Enjoy!
Recipes
Instant Pot Pork Loin with Sauerkraut and Apples
by Dr. Kellyann
on May 30 2017
This is a traditional German dish often served on New Year’s Day for good luck. The cooked apples, onions, and kraut are sometimes served over mashed potatoes. It might sound like a crazy combination, but the flavors meld to create a sweet and savory sauce. Try them over cauliflower mashed potatoes to soak up all that goodness.
Instant Pot Pork Loin with Sauerkraut and Apples
Prep time: 15 mins • Cook time: 60 mins • Yield: 4 to 6 servings
Ingredients:
2 to 3 pound pork loin roast
½ teaspoon Celtic or Pink Himalayan salt
½ teaspoon freshly ground pepper
2 tablespoons pasture-raised butter or ghee
2 large onions, chopped
3 cloves garlic, chopped
1 cup chicken bone broth
4 to 6 cups sauerkraut, rinsed and drained
3 Granny Smith apples, peeled, cored and chopped
Directions: Season roast with salt and pepper. Set your Instant Pot/pressure cooker to the sauté setting*, melt butter/ghee, and brown roast on all sides. Remove the roast from the cooker and add onions, garlic, and broth. Scrape brown bits from the bottom. Return roast to the cooker and using your cooker’s instructions, bring up to full pressure.
Reduce heat to low, maintaining full pressure, and cook for 45 minutes. Using quick release method, release pressure and quickly add sauerkraut and apples to the cooker. Bring back to full pressure for 5 minutes and again use the quick release method. Slice and serve with sauce.
Serving suggestion: Serve with cauliflower “mashed potatoes”.
Recipes
Pork Chops in Creamy Garlic Sauce
by Dr. Kellyann
on May 30 2017
With just a few ingredients and your Instant Pot, you can have a delicious pork chops ready in minutes!
Instant Pot Pork Chops in Creamy Garlic Sauce
Prep time: 15 min • Cook time: 10 mins • Yield: 6 servings
Ingredients:
2 tablespoons pasture- raised butter or ghee
6 center cut pork chops, ½- to ¾-inch thick
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground black pepper
1 cup chicken bone broth
¼ cup garlic cloves, crushed
2 tablespoons arrowroot
½ cup unsweetened almond milk (not vanilla)
Directions: Set your Instant Pot to sauté*, heat the butter/ghee, season met with salt and pepper, and brown the chops on both sides. Remove the chops and deglaze the pan with the chicken bone broth. Return the pork chops to the cooker and cover with the crushed garlic cloves.
Using your cookers instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 8 minutes. Allow pressure to naturally release, set chops on a platter, stir arrowroot into almond milk, add to the pan juices, and bring to a boil, raising heat to the sauté setting. Stir and allow to thicken for about 2 to 3 minutes.
Note: *If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
by Dr. Kellyann
on May 30 2017
This hearty Instant Pot Oxtail Ragout is rich with flavor! Warm and comfy and good for the soul! If you haven’t had oxtail, it’s a great addition to your meal plan. It is tender, succulent, and extremely rich in collagen.
Instant Pot Oxtail Ragout
Prep time: 15 mins • Cook time: 35 mins • Yield: 6 servings
Ingredients:
2 tablespoons pasture-raised butter or ghee
1 large onion, diced
2 stalks celery, diced
2 carrots, peeled and diced
1 ½ cups beef bone broth
1-14 ounce can diced tomatoes
2 bay leaves
1 to 2 teaspoons fresh thyme or ½ to 1 teaspoon dried
½ teaspoon fresh rosemary or ¼ teaspoon dried
½ teaspoon salt
3 peppercorns
3 oxtails, joints separated, about 4 to 5 pounds
2 teaspoons red wine vinegar
2 tablespoons arrowroot (optional)
2 tablespoons water (optional)
Directions: Set your Instant Pot/Pressure cooker to the sauté setting*, heat butter/ghee and sauté onions, celery, and carrots for 2 minutes, or until softened. Add beef bone broth, tomatoes, bay leaves, thyme, rosemary, salt, and peppercorns and stir. Add oxtails. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 30 minutes.
Allow to naturally release. Skim off any excess fat, remove the bay leaves and peppercorns and add the red wine vinegar. If you wish to thicken the ragout, blend the arrowroot into 2 tablespoons of water. Bring the ragout to a boil on the sauté setting and stir in the arrowroot mixture. Boil gently, stirring constantly until the ragout has thickened, about 2 minutes.
Note: *If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
Instant Pot Lemon and Herb Chicken
by Dr. Kellyann
on May 30 2017
Need to get dinner on the table in a flash? You can “roast” a whole chicken in your pressure cooker in about 25 minutes. The chicken will be juicy and tender. Filling the cavity with lemon slices and herbs with bring added flavor. And after you feast, you can pop the bones right back in the pot to make a perfect batch of Instant Pot Chicken Bone Broth in only about 75 minutes—talk about a win-win!
Instant Pot: Lemon and Herb Chicken
Prep time: 20 mins • Cook time: 25 mins • Yield: 6 servings
Ingredients:
4 pound whole chicken, giblets removed and chicken rinsed
1 tablespoon olive oil
1 tablespoon pasture-raised butter or ghee, melted
1 teaspoon Celtic or Pink Himalayan salt
½ teaspoon freshly ground black pepper
1 cup chicken bone broth
½ lemon, cut in slices
½ yellow onion, quartered
2 cloves garlic
Several sprigs of fresh thyme, fresh rosemary, Italian parsley, and fresh sage
Directions: Rub the chicken breast with the olive oil and butter/ghee and season the entire chicken with salt and pepper. Preheat your Instant Pot/pressure cooker to the sauté setting*, and place the chicken in the cooker breast side down. Brown the chicken for about 2 minutes or until the breast is golden brown, but not burned. Remove the chicken from the cooker place on a plate. Deglaze the pan with the chicken bone broth.
Put the lemons, onions, garlic, and fresh herbs into the cavity of the chicken and return to the cooker. If your cooker has a rack, place chicken on rack; it makes removing the chicken from the pot easier. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 20 minutes. Allow to naturally release and test the chicken for doneness. A thermometer inserted into the thigh should register at least 170 degrees Fahrenheit.
If necessary, bring the cooker back to full pressure and cook for another 5 to 10 minutes. Quick release and recheck the temperature. Transfer the chicken to a plate or carving board, tent with foil and allow to rest. If desired, strain and degrease the broth using a fat separator. Carve the chicken and pour part of the broth on the carved meat and serve the rest on the side.
Note: *If your electric pressure cooker does not have sauté setting, brown chicken in a skillet on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
by Dr. Kellyann
on May 30 2017
Adding Italian herbs and tomatoes to a basic pot roast recipe enhances the flavors. Pressure cooking makes for fast preparation and seals in all the juices. The result is a super tender pot roast enhanced with aromatics.
Instant Pot Italian Pot Roast
Prep time: 15 min • Cook time: 25 mins • Yield: 6 servings
Ingredients:
3 to 3 ½ pound boneless beef chuck roast, trimmed
3 cloves garlic, very thinly sliced
1 tablespoon pasture-raised butter or ghee
¼ teaspoon or more freshly ground black pepper
¼ teaspoon Celtic or Pink Himalayan salt
2 cups beef bone broth
1 tablespoon coconut aminos
2 tablespoons tomato paste
1 to 2 stalks celery, chopped
1 bay leaf
2 teaspoons fresh thyme leaves, or 1 teaspoon dried*
2 teaspoons fresh oregano, chopped, or 1 teaspoon dried*
1 tablespoon fresh basil leaves, chopped, or 1 teaspoon dried*
1 pound small white onions, Cipollini or pearl onions, blanch for 1 – 2 mins and peel
4 carrots, peeled and cut into bite-size rounds
3 parsnips, peeled and cut into bite-size rounds
Directions: With a sharp knife cut small slits about ¾ inch deep in the roast and insert garlic slices, pushing down with your finger. Season with salt and pepper. Set your Instant Pot to the sauté setting,** heat butter/ghee and brown roast on all sides. Pour in beef bone broth, coconut aminos, tomato paste, celery, bay leaf, thyme, oregano, and basil and seal the lid.
Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 45 minutes. Use the quick-release method to lower the pressure. Add onions, carrots, and parsnips, and seal the lid. Bring the cooker up to full pressure and cook for an additional 10 minutes. Use the quick-release method again and transfer the roast and vegetables to a serving platter.
Notes: * You can substitute 1 tablespoon dried Italian seasonings for these 3 herbs. * *If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
