Recipes
Recipes
Instant Pot Chicken with Leeks and Mushrooms
by Dr. Kellyann
on May 30 2017
The delicate flavor and texture of leeks combined with the earthiness of mushrooms turn ordinary chicken breasts into creamy deliciousness. Pressure cooking makes for fast preparation and seals in all the juices and flavors.
Instant Pot: Chicken with Leeks and Mushrooms
Prep time: 15 mins • Cook time: 10 mins • Yield: 6 servings
Ingredients:
6 boneless, skinless chicken breasts
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon pepper
4 tablespoons pasture-raised butter or ghee
3 pounds medium leeks, white and pale green parts only, sliced into circles
½ cup dry white wine* or chicken bone broth
1¼ pounds cremini or button mushrooms, sliced ¼” thick
2 tablespoons arrowroot
½ cup unsweetened almond milk (not vanilla)
Scallions or fresh parsley to garnish, optional
Directions: Pat chicken dry and season with salt and pepper. Set your Instant Pot/pressure cooker to the sauté setting**, heat butter/ghee and brown chicken on both sides. Remove chicken from cooker and transfer to a plate. Add wine to cooker and deglaze by boiling on sauté setting or on high heat, stirring and scraping up brown bits, until reduced to about 2 tablespoons, 1 to 2 minutes. Stir in wine/broth, leeks and mushrooms.
Top leeks and mushrooms with chicken breasts and juices from plate. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 8 minutes. Allow to naturally release for 4 minutes, then release any remaining pressure using the quick release method. Transfer chicken to a plate. Stir arrowroot into almond milk and add to Instant Pot returning to sauté setting or on high heat, stirring occasionally, until thickened, about 2 minutes. Serve chicken on top of leeks and mushrooms.
Note:
*If you are on the Bone Broth Diet or the 10-Day Belly Slimdown omit the white wine and replace with an additional 1-1/2 cups of chicken bone broth.
**If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
Instant Pot Margherita Chicken with Sundried Tomato Sauce
by Dr. Kellyann
on May 30 2017
Marinate the chicken the night before and have dinner ready in no time tomorrow! The intense flavor of the sundried tomatoes add a deep rich earthiness to this simple Instant Pot Margherita chicken dish.
Instant Pot Margherita Chicken with Sundried Tomato Sauce
Prep time: 10 mins • Cook time: 15 mins • Yield: 4 servings
Ingredients:
¼ cup balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon olive oil
2 garlic cloves, minced
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground pepper
6 boneless, skinless chicken breasts or thighs
2 teaspoons pasture-raised butter/ghee
1 cup chicken bone broth
½ cup sundried tomatoes, dried, not packed in oil
1 tablespoon fresh parsley, chopped
1 teaspoon lemon zest
Directions: Whisk the vinegar, mustard, lemon juice, olive oil, garlic salt, and pepper in small bowl to blend. Combine the vinaigrette and chicken pieces in a large food storage plastic bag and toss to coat. Refrigerate, turning the chicken pieces occasionally, for at least 2 hours and up to 1 day. Set your Instant Pot/pressure cooker to the sauté setting*, melt butter/ghee and lightly brown the chicken breasts.
Remove from the cooker and deglaze the pan with the chicken bone broth. Add the sundried tomatoes, parsley, and lemon zest and return the chicken to the cooker. Using your cooker’s 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.
Note: *If your electric pressure cooker does not have sauté setting, brown chicken 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.
Serving Suggestions: Serve over wilted lettuce, spiralized zucchini, or spaghetti squash.
Enjoy!
Recipes
Instant Pot Braised Short Ribs
by Dr. Kellyann
on May 30 2017
If you’ve never had beef short ribs before, you’re missing out on a dining pleasure. Short ribs are flavorful, tender, and fall-off-the-bone delectable. They’re the best part of a prime rib roast. Don’t forget to save the bones for your next port of bone broth.
Instant Pot Braised Short Ribs
Prep time: 15 mins • Cook time: 35 mins • Yield: 6 servings
Ingredients:
1 tablespoon pasture-raised butter or ghee
4 ½ pounds lean short ribs
1 medium onion, chopped
2 cloves garlic, minced
1 cup beef bone broth
1 teaspoon salt
¼ teaspoon pepper
2 teaspoons coconut sugar or ⅛ teaspoon powdered stevia
½ teaspoon whole allspice
2 bay leaves
1 ¼ cup cold water
1 tablespoon arrowroot (optional)
2 tablespoons water (optional)
Directions: Set your Instant Pot to the sauté setting*, heat butter/ghee. Add short ribs and brown on all sides. Add onion and garlic and cook for 1 minute. Add the beef bone broth, salt, pepper, coconut sugar, allspice and bay leaves. 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. Remove the meat to a platter. If you wish to thicken the sauce, skim off any excess fat, remove the bay leaves and allspice and add the coconut milk to the cooker. Blend the arrowroot into 2 tablespoons of water. Set your cooker to sauté, bring the sauce to a boil and stir in the arrowroot mixture. Boil gently, stirring constantly until the sauce has thickened or 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
by Dr. Kellyann
on May 30 2017
Feel like Julia Child with this version of her famous French Dish! Fresh herbs and a high quality wine are the secrets to this dish. Wine is vital to this dish, so enjoy it when you are on maintenance.
Instant Pot: Beef Bourguignon
Prep time: 15 mins • Cook time: 25 mins • Yield: 6 servings
Ingredients:
4 slices bacon, chopped
2 tablespoons pasture-raised butter/ghee, divided
24 medium white mushrooms wiped with damp cloth to clean, thinly sliced
½ teaspoon salt
¼ teaspoon pepper
1 ½ cups pearl onions, frozen and defrosted or fresh and blanched and peeled
3 pounds lean sirloin, 1-inch thick, trimmed and cubed into 1-inch pieces
6 tablespoons arrowroot
1 ½ cups burgundy wine*
2 ½ cups beef bone broth
4 sprigs fresh sage
4 sprigs fresh thyme
Directions: Set your Instant Pot/pressure cooker to the sauté setting**, add the chopped bacon and cook until crisp. Remove the bacon bits with a slotted spoon and set aside. Add 1 tablespoon of the butter/ghee and melt into the bacon drippings. Add mushrooms to the pan and turn to coat evenly with butter and bacon drippings.
Season with salt and pepper. Sauté mushrooms 2 to 3 minutes and add onions to the pan. Continue cooking onions and mushrooms 2 to 3 minutes longer, and then transfer to a plate. With the setting still on sauté, add the remaining tablespoon of butter/ghee to the pan. When melted, add meat and brown evenly on all sides. Add arrowroot to the browned meat and sauté for 2 minutes.
Slowly add wine to the pan while stirring. When the wine comes to a boil and you have scraped up the pan drippings, add the bone broth and herbs to the pot. Return onions and mushrooms to cooker. Using your cooker’s instructions, bring the cooker up to full pressure. Reduce heat to low, maintaining full pressure, and cook for 12 minutes. Allow pressure to release naturally. Remove the herbs and serve over cauliflower “rice” or cauliflower “mashed potatoes.”
Note:
*If you are on the Bone Broth Diet or the 10-Day Belly Slimdown omit the burgundy wine and replace with an additional 1-1/2 cups of beef bone broth.
**If your electric pressure cooker does not have sauté setting, sauté ingredients on the stove top. If you are using a non-electric pressure cooker that you use on the stove top, you can sauté in the same pot.
Enjoy!
Recipes
by Dr. Kellyann
on Apr 21 2017
Looking for a way to boost the nutrition of your broth even further? Add dark leafy greens to your bone broth for a boost of vitamins, minerals, and phytonutrients. Have it as a soup or blend for a green drink.
Prep Time: 10 min • Cook Time: 10 to 15 min • Yield: 1 quart or 4, 8-ounce cups
4 ½ cups bone broth
1-inch knob fresh ginger, sliced
1 clove garlic, smashed
½ teaspoon ground turmeric, to taste
2 or 3 black peppercorns
Pinch cayenne
Pinch cumin
Pinch ground cardamom, optional
2 cups chopped dark leafy greens, i.e. dandelion greens, spinach, chard, kale
Celtic or Pink Himalayan salt, use after serving
Add all ingredients, except the greens, to a pot and barely simmer for 10 to 15 minutes.
Strain solids in a fine mesh strainer.
Add greens to broth and let sit covered for 10 minutes for tender greens such as spinach. For more fibrous greens such as kale, barely simmer in the broth for 10 to 15 minutes.
Enjoy!
Recipes
by Dr. Kellyann
on Oct 03 2016
Pecan Crusted Salmon Filets
Good for you Omega-3s in salmon boost your skin’s elasticity and are great at moisturizing your hair to help keep it shiny. Almonds and pecans are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease by decreasing total as well as LDL or “bad cholesterol” and increasing HDL or “good cholesterol” levels in the blood.
Prep time: 15 min • Cook time: 10 min • Yield: 4 servings • Portions: 1 protein, 1.75 fat
Ingredients:
1 tablespoons ghee, melted
½ tablespoon coarse Dijon mustard
2½ teaspoons pure maple syrup
⅓ cup almond meal, or finely grind
1/3 cup whole almond
⅓ cup pecans, finely chopped
2 teaspoons freshly chopped parsley
1 pound wild salmon, 1 inch thick, skinned and cut into
4 pieces Celtic or pink Himalayan salt and pepper to taste
Directions:
Preheat oven to 450 degrees F. Line a baking sheet with parchment. Combine melted ghee, coarse Dijon mustard, and maple syrup in a small bowl. In another small bowl, combine almond meal, pecans and parsley.
Place salmon filets on prepared baking sheet. Generously brush the top of the filets with the mustard mixture. Top each piece with the almond meal/pecan mixture and pat down lightly. Bake for 8 to 10 minutes or until salmon flakes with a fork. Garnish with additional chopped parsley if desired.
Enjoy!
Recipes
by Dr. Kellyann
on Sep 14 2016
Stuffed in a large Portobello mushroom, a savory pork and spinach filling combined with roasted red peppers and Italian seasoning make a hearty lunch or dinner. They can be made ahead, refrigerated, and reheated. You need a fork and knife for these giants! Prep time: 20 mins • Cook time: 25 mins • Yield: 4 entrée servings
Ingredients:
4 large Portobello mushrooms
1 tablespoon coconut oil or ghee
¼ cup scallions, about 6 or 7, white part only, minced
¼ cup roasted red peppers, blotted dry and chopped
1 garlic clove, minced 6 Kalamata olives, chopped (for maintenance or the 80/20 plan)
1 pound lean ground pork or ground turkey
1 to 1 ½ teaspoons Italian seasoning
½ to 1 teaspoon ground fennel seeds, optional
¼ to ½ teaspoon crushed red pepper flakes, optional
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground pepper
2 packed cups fresh spinach, chopped, measure after chopping
2 ounces, about 3 tablespoons goat cheese feta, crumbled (for maintenance or the 80/20 plan)
2 tablespoons pine nuts (for maintenance or the 80/20 plan)
Directions:
Preheat oven to 450° F.
Remove the stems from the mushrooms, chop, and set aside. With a damp cloth, gently clean the mushroom caps. Using a spoon, carefully scoop out the black gills and discard. Place mushroom caps on a sheet pan, cap side up and roast for about 7 minutes to soften the caps.
In a large skillet on medium heat, melt the coconut oil/ghee. Sauté the scallions for about 4 minutes. Add the chopped mushroom stems, roasted red peppers, garlic, olives (optional) meat, seasonings, salt and pepper and sauté for another 5 minutes, breaking up any large chunks of meat. Add the spinach and goat cheese and pine nuts (optional), and combine.
Scoop the filling into each mushroom cap and bake for about 12 to 15 minutes.
Enjoy!
Recipes
Non-Allergenic Chicken Bone Broth
by Dr. Kellyann
on Jan 05 2016
Prep: 15 min • Cook: 2 hrs • Yield: varies depending on pot size; these ingredients are sufficient for a gallon of broth
Ingredients:
2 or more pounds raw chicken bones/carcasses (from about 3 or 4 chickens)
6 to 8 chicken feet
One whole chicken and additional wings or thighs, optional
Enough purified water to just cover the bones when they are in the pot
¼ to ½ cup apple cider vinegar, depending on the size of the pot
2 to 4 carrots, scrubbed and roughly chopped
3 to 4 stalks organic celery, including leafy part, roughly chopped
1 or 2 whole cloves (optional)
2 teaspoons peppercorns
1 bunch parsley, add in the last hour
Directions: Place all the bones in a slow cooker or large stockpot. Add the vinegar and enough purified water to cover everything by 1 inch.
On medium heat, bring the water to a simmer. Use a shallow spoon to carefully skim the film off the top of the broth. Add carrots, celery, and spices and reduce the heat to low. You want the broth to barely simmer. Skim occasionally over the first 2 hours, and be sure the bones are always covered with water. You will have to add water during the cooking process. Simmer for at least 2 hours.
When the broth is done, turn off the cooker or remove the pot from the heat. Using tongs and/or a large slotted spoon remove all the bones and the meat. Save the chicken for use in the broth or for another recipe. Pour the broth through a fine mesh strainer and discard the solids. Let cool on the counter before refrigerating. You can skim off the fat easily after the broth is chilled if desired.
When chilled the broth should be very gelatinous. The broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.
Notes:
(1) If it’s hard to get chicken bones from your butcher, you may be able to get backs and necks.
(2) The number of pounds of bones will vary based on the size of your slow cooker or stock pot. You want the bones to fill the vessel so you can just cover them with water. If you have chicken bones from any leftover chicken, also add those.
(3) You use chicken feet for the cartilage which is necessary for good broth and the health benefits of gelatin, collagen and calcium. If you use chicken feet, you need to remove the outer yellow skin if the butcher has not already done so.
To do this, immerse in boiling water for about 10 to 20 seconds, and they will peel easily. If you boil them any longer, it’s nearly impossible to peel them because they become rubbery. It’s also easier to peel them before they are frozen. You can cut off the claws if you choose.
(4)The chicken meat is optional, but I usually add it so I have the chicken for soup or another recipe. If you have favorite herbs, you can add them to the bone broth to enhance the flavor. Thyme is particularly nice with chicken broth. Since you might use the broth in a variety of recipes, I prefer not to salt it while cooking.
Recipes
Delicious and Nourishing Fish Bone Broth Recipe
by Dr. Kellyann
on Dec 03 2015
Whether you prefer not to eat land animals or you’re looking for something new to add to the mix, fish bone broth does not disappoint. It’s just as nutrient dense and equally as delicious.
Fish Bone Broth: Equally Nutritious & Delicious You know I’m a big fan of bone broth. I call it liquid gold. Because it’s loaded with minerals, gut healing nutrients, and collagen for healthy skin, hair, bones, and joints. Need I say more! Now, when you think of bone broth, chances are you think of beef or chicken. But, have you ever tried fish bone broth? If not, you’re missing out!
How to Make Fish Bone Broth I love the heartiness of beef bone broth and the rich, warm flavor of chicken or turkey bone broth. But some days, I’m in the mood for a light, delicate broth—and that’s when I head straight for the kitchen and cook up a batch of fish bone broth. Similar to beef or chicken, fish bone broth is made by simmering fish carcasses or heads with water, veggies, and spices. However, since fish bones are smaller and more delicate, you can draw out the nutrients in much less time. In fact, some recipes require as little as one hour.Which means you get all the same benefits in a fraction of the time. Yes, please!
Fish bone broth has a lovely flavor if you drink it straight from the mug, and it also makes a wonderful base for soups—especially Asian-influenced soups. And in addition to the wrinkle-blasting collagen and fat-burning nutrients you get from bone broth, fish bone broth gives you a healthy dose of iodine to keep your thyroid happy.
Benefits of Fish Bone Broth We’ve already covered the time factor. Which is a huge bonus in my book. And fish bone broth contains many of the same nutrients as chicken and beef, such as phosphorus, magnesium, silicon, sulfur, calcium, trace minerals, and collagen to name a few. Which is great news for pescetarians! But fish bone broth excels when it comes to iodine–a mineral not found in the bones of land animals. And iodine is essential for optimal thyroid health (among many other things). This is important since thyroid cancer has continuously increased around the world in the last decade. It has become the most common hormone-related cancer. And has skyrocketed to the fifth most common cancer among women. Yikes!
However, according to a recent meta-analysis of over 2200 cases, a higher iodine intake was shown to be a protective factor against thyroid cancer. And getting more iodine in your diet is as simple as eating more fish and making bone broth with the leftover heads or carcasses. It’s also worth mentioning that a healthy thyroid is closely linked to your metabolism. And that means we’re talking about your waistline.
Quality Matters Not all fish is created equal. These days we are faced with the option of wild or farmed fish. In most cases, wild fish is best. And fish that is caught in a sustainable fashion. In addition, it’s best to use a non-oily fish for making broth to prevent the oils from becoming rancid during cooking. Therefore, according to the Monterey Bay Aquarium Seafood Watch, the most sustainable non-oily options are wild Pacific cod, rockfish, or sole. So next time you’re at the store, try buying a whole, intact fish instead of a pre-cut portion. Or, if that doesn’t work, you can ask your fishmonger to save the heads and carcasses for you.
The cost is often very low (if not free). Or simply ask your butcher to save carcasses for you—or visit good fish restaurants, which often buy whole fish, and ask if they can supply you with bones. It’s a win-win situation for everyone: Your suppliers can recycle bones they’d otherwise toss out, and you get those bones for a very small price—or often even for free). How’s that for a good deal all around?
Here’s my simple fish bone broth recipe. Give it a try, and I think you’ll fall in love with it. Bon appetit!
Just be sure to use bones from a non-oily fish, because the oils in fatty fish like salmon can develop an off taste if they cook for a long time. Also, make your fish bone broth on the stove rather than in a slow cooker, because it cooks very quickly.
Fish Bone Broth
Prep Time: 15 minutes • Cook Time: 1 hour 15 minutes Yield: Varies depending on pot size; these ingredients are sufficient for 1 gallon of broth
5–7 pounds fish carcasses or heads from large non-oily fish such as halibut, cod, sole, rockfish, turbot, or tilapia (Non-oily fish is necessary because the fish oils in fatty fish such as salmon become rancid in cooking).
2 tablespoons ghee
1–2 carrots, scrubbed and coarsely chopped
2 ribs organic celery, including leafy part, coarsely chopped
2 medium onion, coarsely chopped
Purified water to just cover the bones in the pot
1 bay leaf
1–2 whole cloves
2 teaspoons peppercorns
1 tablespoon bouquet garni or a small handful of fresh parsley and 4–5 stems fresh thyme
Wash the fish and cut off the gills if present. In a large stockpot, melt the ghee over medium-low to low heat. Add the carrots, celery, and onion and cook, stirring occasionally, for about 20 minutes. Add the fish and enough water to cover it by 1”. Increase the heat to medium and bring the water to a bare simmer. Use a shallow spoon to carefully skim the film off the top of the broth.
Add the bay leaf, cloves, peppercorns, and bouquet garni and reduce the heat to low. Cook at a bare simmer for about 50 minutes, uncovered or with the lid askew. Continue to skim the surface as needed. When the broth is done, remove the pot from the heat. Using tongs and/or a large slotted spoon, remove all the bones. Pour the fish bone broth through a fine mesh strainer and discard the solids. Let cool on the counter before refrigerating.
You can skim off the fat easily after the broth is chilled if desired. When chilled, the broth should be very gelatinous. The fish bone broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.
Enjoy!
Recipes
by Dr. Kellyann
on Apr 17 2015
Prep: 15 min • Cook: 4 to 8 hrs • Yield: varies depending on pot size; these ingredients are sufficient for a gallon of broth
Ingredients:
2 or more pounds raw* chicken bones/carcasses (from about 3 or 4 chickens)*
One whole chicken and additional wings or thighs, optional*
Enough purified water to just cover the bones when they are in the pot
¼ to ½ cup apple cider vinegar, depending on the size of the pot
2 to 4 carrots, scrubbed and roughly chopped
3 to 4 stalks organic celery, including leafy part, roughly chopped
1 medium onion, cut into large chunks
1 tomato, cut into wedges (optional)
1 or 2 whole cloves
2 teaspoons peppercorns
1 bunch parsley, add in the last hour
Directions: Place all the bones in a slow cooker or large stockpot. Add the vinegar and enough purified water to cover everything by 1 inch. On medium heat, bring the water to a simmer. Use a shallow spoon to carefully skim the film off the top of the broth. Add all the vegetables (except parsley) and spices and reduce the heat to low. You want the broth to barely simmer. Skim occasionally over the first 2 hours, and be sure the bones are always covered with water. You will have to add water during the cooking process.
Cook for at least 4 hour to 8 hours. When the broth is done, turn off the cooker or remove the pot from the heat. Using tongs and/or a large slotted spoon remove all the bones and the meat. Save the chicken for use in the broth or for another recipe. Pour the broth through a fine mesh strainer and discard the solids. Let cool on the counter before refrigerating. You can skim off the fat easily after the broth is chilled if desired. When chilled the broth should be very gelatinous. The broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.
Notes:
* If it’s hard to get chicken bones from your butcher, you may be able to get backs and necks. * The number of pounds of bones will vary based on the size of your slow cooker or stock pot. You want the bones to fill the vessel so you can just cover them with water. If you have chicken bones from any leftover chicken, also add those.
* The chicken meat is optional, but I usually add it so I have the chicken for soup or another recipe. If you have favorite herbs, you can add them to the bone broth to enhance the flavor. Thyme is particularly nice with chicken broth. You can also add garlic. Since you might use the broth in a variety of recipes, I prefer not to salt it while cooking.
Recipes
Orange Shrimp with Beef and Broccoli
by Dr. Kellyann
on Apr 03 2015
Prep time: 15 min • Cook time: 10 min • Yield: 4 servings
Ingredients
1 tablespoon sesame seeds, optional
3 oranges
3 tablespoons coconut aminos
1 tablespoon rice vinegar
2 tablespoons arrowroot powder (optional)
1 teaspoon plus 2 teaspoons coconut oil
¾ pound beef sirloin, trimmed and sliced against the grain into ⅛-inch thick slice
½ pound shrimp, peeled, deveined, and halved
8 cloves garlic, minced
¼ teaspoon dried ginger
¼ teaspoon ground cayenne pepper
2 pounds broccoli, cut into small florets
2 red bell peppers, seeded and thinly sliced
⅓ cup water
½ cup scallions, green parts only, thinly sliced
Directions
Heat a large sauté pan or wok over medium-high heat. When the pan is hot, add the sesame seeds and stir constantly until they’re lightly toasted, about 3 or 5 minutes. Remove from pan and reserve for later.
With a vegetable peeler, peel wide strips of zest from half of one of the oranges. Cut the zest into 1-inch pieces and set aside.
Squeeze the juice from all the oranges into a small bowl; you should have about 3/4 cup. Add coconut aminos and rice vinegar; stir to combine.
In another small bowl, mix the arrowroot powder with 2 tablespoons of water to form a paste; whisk into the orange juice and set aside.
Heat 1 teaspoon coconut oil in the pan over high heat until very hot, about 2 minutes. Add beef, shrimp, and onion. Stir-fry until the beef is no longer pink on the outside, about 1 minute. Transfer to a plate and cover loosely with foil.
Add remaining 2 teaspoons coconut oil to the pan and heat until very hot. Add garlic, ginger, cayenne, and reserved orange zest. Stir-fry until fragrant, about 30 seconds. Add the broccoli, red pepper, and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli is tender, about 3 to 4 minutes. Transfer to a plate.
Whisk the stir-fry sauce and pour into the pan. Bring to a boil and cook until the sauce is slightly thickened, about 1 to 2 minutes. Add broccoli, peppers, shrimp and beef, stirring to coat with the sauce. Remove from heat and sprinkle with scallions and toasted sesame seeds.
Recipes
by Dr. Kellyann
on Jan 31 2015
Prep time: 15 min active/2 hours inactive • Cook time: 6 min • Yield: 20 to 30 skewers
Ingredients
Marinade
2 tablespoons fish sauce
¼ cup fresh lime juice
2 stalks fresh lemongrass, thinly sliced, white part only
2 tablespoons coconut sugar
1 tablespoon coconut aminos
2 teaspoons Thai red curry (available in large grocery stores in the Asian food section)
1 tablespoon fresh ginger, minced
¼ cup cilantro leaves, minced
½ teaspoon chili flakes
½ teaspoon white pepper
2 garlic cloves, minced
2 tablespoons coconut oil
1 to 1 ½ pounds boneless chicken thighs or breasts, or skirt or flank steak
Nutty Dipping Sauce
1 cup full fat coconut milk
½ cup almond butter or sunflower seed butter
1 tablespoon Thai red curry
1 tablespoon coconut sugar
2 teaspoons fish sauce
1 to 2 teaspoons chili sauce, i.e. Siracha
1 tablespoon fresh lime juice
Accompaniments (optional)
Carrot sticks
Celery sticks
Jicama sticks
Scallions
Directions
Mix all marinade ingredients together in a large bowl or gallon sealable plastic bag.
Slice meat against the grain into thin strips about 1 to 1 ½-inch wide. Place meat into marinade and refrigerate for 2 to 8 hours. Marinate beef 8 hours or more if possible. Overnight is fine for beef, but not recommended for chicken.
Soak bamboo skewers for 15-20 minutes in water to prevent them from burning, and skewer meat. Cook at medium-high heat on the grill, under the broiler, or in a grill pan for 3 to 4 minutes per side or until cooked through.
To make the dipping sauce, combine coconut milk, nut butter, Thai red curry, and coconut sugar in a medium saucepan and bring to a simmer over medium-high heat stirring constantly. Continue to simmer for about 5 minutes until sauce starts to thicken. Add fish sauce, chili sauce, and lime juice. Serve with satay and cut vegetables.
Notes: I like to put out veggies with the satay because the dipping sauce is as good on vegetables as it is on meat. This marinade is excellent! Use it for chicken, beef, pork, or stirfrys, and serve cauliflower rice as a side. I also used it on roasted root vegetables - sweet potatoes, parsnips, carrots, and rutabaga!
Recipes
by Dr. Kellyann
on Oct 28 2014
Prep time: 5 min • Cook time: 15 min • Yield: Six 4-inch pancakes
Ingredients
2 large eggs
1/3 cup pumpkin puree (plain canned or cooked pumpkin; not pumpkin pie filling)
2 tablespoons Sunbutter™, sunflower seed butter (you can use any nut butter, i.e. almond butter)
1 tablespoon maple syrup
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground allspice
1/4 teaspoon baking powder
2 to 3 tablespoons pecans, chopped
Coconut oil pan spray, coconut oil, or ghee
Directions
Put all ingredients in a medium bowl and whisk together until fully blended.
Preheat sauté pan on medium heat. Spray pan with coconut oil spray or lightly brush with coconut oil or ghee.
Pour about 3 tablespoons of batter into preheated pan to make a 4-inch pancake. Cook until edges begin to brown and bubbles on the top begin to burst. Flip and cook until done. Serve with maple syrup and additional pecans if desired.
Notes:
1. Have Dr. Kellyann Complete Collagen Protein on hand? Add a scoop of it to the batter for an extra burst of health-supporting collagen.
2. You can use about ½ to ¾ teaspoon pumpkin pie spice in place of the spices listed above.
3. Using a nonstick pan makes cooking easier.
4. Use care when flipping the pancakes. If the spatula doesn’t slide under the edge of the pancake, it is probably not ready to flip. Use two spatulas to make it easier to flip. Don’t over-crowd the pan; it makes flipping tricky.
Recipes
by Dr. Kellyann
on Oct 08 2014
This wonderful winter weightloss comfort food – done three different ways! – can really squash those cravings. If you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin. Although its takes time to reverse leptin resistance, you can begin the reversal by keeping your fridge filled with healthful low-carb foods you can grab when the munchies strike.
Prep time: 10 - 20 min • Cook time: 12 to 24 hrs • Yield: depends on the size of your crockpot; approx. 10 to 12 cups
Equipment
Slow cooker/crock pot; you can also do this on the stovetop
Ingredients
4 unpeeled carrots, scrubbed and cut into rounds
2 stalks celery, including leafy part, chopped
1 medium onion, chopped
1 medium tomato, cut in half
1 clove (the spice)
5 cloves garlic, peeled and smashed
3 ½ pounds grass-fed beef bones (preferably joints and knuckles)
2 dried bay leaves
2 teaspoon kosher salt
2 tablespoons apple cider vinegar
Directions
Place all the vegetables, clove, garlic, bones, and bay leaves into a slow cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by at least one inch.
Cook for 12 to 24 hours on low.
As the broth cooks, use a shallow spoon to carefully skim the film off the top of the broth. When done, optionally, pour the broth through a fine mesh strainer and discard the solids and bones. Taste the broth and add more salt as needed.
The broth will keep for 3 days in the refrigerator and 3 months in your freezer.
Variations With Cabbage and Dill Cooked cabbage adds a pleasant sweetness to the broth
Additional Ingredients
About 4 cups of green cabbage, sliced as you would for coleslaw
2 to 3 teaspoons dried dill
½ teaspoon black pepper
Salt to taste
Additional Directions
About 2 hours before you turn off the broth, add the cabbage, dill, and pepper.
Note When I do this, I don’t discard the other vegetables from the broth, but I do remove the bones.
With Caramelized Onions and Shitake Mushrooms Caramelized onions add a richness and sweetness much like French onion soup, while the mushrooms compliment them with a woodsy, earthy flavor
Additional Ingredients
4 to 5 large sweet onions, sliced into 1/8-inch slices
1 pound fresh shitake mushrooms, sliced
1 tablespoons plus 2 teaspoons (5 teaspoons) coconut oil, separated
1 tablespoon plus 2 teaspoons (5 teaspoons) ghee, separated
Parsley for garnish (optional)
Salt to taste
Additional Directions
Add 1 tablespoon coconut oil and 1 tablespoon ghee to a large, flat-bottomed sauté pan or Dutch oven and place over medium-low heat. (You may need to use two pans if you are caramelizing all the onions at once.)
When the oil/butter mixture is shimmering, add the onions, and cook very slowly for about 45 minutes stirring occasionally.
The onions should be golden and brown in color, much reduced from where you started, and very soft but not mushy. Remove onions from pan and deglaze the pan by adding 1 to 2 ladles of broth, raise the heat to simmer, and gently scrape off any remaining onions. Add broth from the deglazed pan back to the crock pot of broth.
Using the same sauté pan, add 2 teaspoons coconut oil and 2 teaspoons ghee, and sauté the shitake mushrooms on medium heat for 4 to 5 minutes until they begin to turn golden.
Add the onions and mushrooms to the broth for the last 15 to 20 minutes of cooking. Optionally top with chopped parsley.
Note Caramelizing onions brings out their natural sugars, but the process cannot be rushed. Don’t turn up the heat or cover the pan.
With Roasted Root Vegetables Roasting root vegetables creates a warming, hearty addition to your broth
Additional Ingredients
2 medium yams or sweet potatoes, peeled and cut into 1-inch cubes
2 parsnips cut into ½ -inch rounds
½ acorn or butternut squash, peeled and cut into 1-inch cubes
1 small rutabaga, peeled and cut into 1-inch cubes
2 leeks, cut into ¼ to ½ -inch rounds (use the white and very pale green part only)
2 tablespoons coconut oil, melted
½ teaspoon dry or 1 tablespoon fresh thyme leaves
Salt to taste
Parsley for garnish (optional)
Additional Directions
Preheat oven to 400º F.
Put vegetables on a sheet pan, add coconut oil, thyme, and salt and toss to coat. Bake for 20 minutes and check for doneness.
Remove from oven if done. If not, check every 3 to 5 minutes until done. It may take up to 30 minutes. Vegetables should be tender but not mushy.
Add vegetables to broth and serve immediately. Optionally top with chopped parsley.
Note You can vary the vegetables based on what you like. This is a very warming and satisfying soup on a cold winter’s day.
Another option for all these variations is to make a smaller portion of the additional ingredients and add them to the broth just before serving if you prefer not to have a kettle of the same flavor.
Recipes
Perfect Pizza with a Cauliflower Crust
by Dr. Kellyann
on Oct 01 2014
Prep time: 20 min • Cook time: 20 min • Yield: One 9 to 10” pizza
Equipment
Pizza stone or sheet pans
Ingredients
1 medium sized head of cauliflower to yield about 3 cups
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 teaspoon Italian seasoning, or a blend of basil, marjoram and oregano
2 tablespoons almond meal
1 tablespoon coconut oil or olive oil if you cook with it
1 large egg
2 tablespoons mozzarella, Romano, or Parmesan cheese (optional)
Coconut oil cooking spray or olive oil spray if you cook with it
Directions
Preheat oven to 450o F. Place pizza stone or 2 sheet pans (one pan on top of the other) on the middle baking rack. (Double panning prevents the pizza from burning on the bottom.)
Cut florets off cauliflower and pulse in a food processor for about 30 seconds or longer to form a fine meal. Place in a microwave-safe covered bowl and heat on high for about 5 minutes to soften the cauliflower. Drain cauliflower and let sit in colander for a few minutes until it is warm, but comfortable to the touch. Pour onto a clean kitchen towel and squeeze out as much water as possible. Do this several times. You will be surprised at how much water is in the cauliflower. You are essentially making “cauliflower flour”.
Place cauliflower in mixing bowl and add salt, pepper, seasonings, almond meal, oil, egg,( and optionally cheese) and mix well using your hands. Cut a parchment sheet large enough to hold a 9 to 10-inch round pizza crust. Spray parchment with oil. Turn out “dough” onto parchment, and form into a 9 to 10-inch circle, patting down thoroughly just as you would traditional pizza dough. Spray top of pizza dough lightly with oil.
Slide parchment sheet onto the preheated pizza stone or pan and bake for 10 to 15 minutes until the crust starts to turn golden. (You will be baking it further after adding toppings so don’t over bake.)
Remove from oven, top with desired toppings, return to oven for 3 to 5 minutes to warm through. Remove from oven, let cool for a few minutes before slicing.
Notes
Because the pizza will only be in the oven for a few minutes after you top it, it is prudent to precook the toppings. (Pepperoni and salami do not need to be precooked.) You can quickly sauté any of your favorite vegetables: red, green, yellow, and orange bell peppers, mushrooms, onions, etc. and meats: meatballs, sausage, bacon, chicken, etc.
If you allow yourself to have cheese occasionally, go for it! For pizza sauce you can use organic bottled marinara or other pasta sauce. For a white pizza, brush the precooked pizza shell with olive oil and a sprinkling of finely minced garlic, top with pesto, fresh mozzarella, and heirloom tomato slices. Add fresh basil leaves dipped in olive oil when the pizza comes out of the oven. Here are some of my favorite toppings. You can optionally omit the cheese on any of them:
Pesto, fresh mozzarella, Romano, sliced tomatoes, and fresh basil
Spicy buffalo sauce, cooked chicken marinated in the sauce, mozzarella, and fresh baby spinach (put the spinach on after the pizza comes out of the oven)
Tomato sauce, caramelized onions, bacon, and arugula (put the arugula on after the pizza comes out of the oven)
Olive oil, thin slices of grilled steak, caramelized onions, and spring mix (put the spring mix on after the pizza comes out of the oven)
Pesto, roasted red peppers, and sausage
Recipes
by Dr. Kellyann
on Sep 24 2014
This "Beyond Botox Soup" is so good and so great for your skin, hair, nails, and, of course, your waistline. Give it a try!
Prep time: 15 min • Cook time: 4 to 8 hrs • Yield: 1 gallon; about ten 12-ounce servings of broth
Ingredients
2 pounds chicken bones/carcasses (from about 2 -3 roasted organic chickens)
1 gallon purified water
4 unpeeled organic carrots, scrubbed and roughly chopped
3 to 4 stalks organic celery, including leafy part, roughly chopped
1 medium organic onion, roughly chopped
1 organic tomato, cut into wedges
1 bay leaf
2 teaspoons kosher salt
1 teaspoon peppercorns
2 tablespoons apple cider vinegar
2 cloves garlic, peeled and smashed
1 bunch organic parsley
6 to 8 cups organic greens cut into small pieces or chopped, i.e. cabbage, kale, chard, collard greens, broccoli, Brussels sprouts, etc.
Directions
Place chicken bones, water, carrots, celery, onion, tomato, bay leaf, salt, peppercorns, and apple cider vinegar into a slow cooker and set heat to low.
When the broth is hot, skim the film off the top of the broth if desired.
Simmer for 4 to 8 hours on low.
In the last hour add the garlic and parsley.
Pour the broth through a fine strainer and discard the solids. Taste the broth and adjust seasoning as needed.
Return broth to slow cooker, or use a large kettle on the stovetop (if your slow cooker is not large enough) and add the organic greens. Simmer for another 30 minutes to gently cook the greens.
Let cool and store in covered containers in the refrigerator for up to 5 days. If there is more soup than you can use in that amount of time, freeze in small batches for later use. The broth will keep for up to 3 months in your freezer.
Notes If you have favorite herbs, you can add them to the bone broth to enhance the flavor. Thyme is particularly nice with chicken broth. The vinegar is used to help extract the minerals from the bones.
Recipes
Mediterranean Salmon with Grilled Fennel and Olives
by Dr. Kellyann
on Sep 14 2014
Fennel is a perfect accompaniment to salmon. Combined with the olives and herbs in this recipe it is perfect for a family meal or dinner party.
Prep time: 15 min • Cook time: 20 min • Yield: 4 servings
Equipment
BBQ grill or a grill pan
Ingredients
Four 4 to 6 ounce salmon fillets, with skin on one side
3 to 4 fennel bulbs, sliced lengthwise in to ½-inch slices (you should have 12 to 16 slices)
3 tablespoons coconut oil, melted, or coconut oil spray
Marinade Ingredients
¼ cup oil-cured black olives, pitted and coarsely chopped
¼ cup extra virgin olive oil
Juice of one lemon, about 2 tablespoons
1 garlic clove, crushed
Zest of half lemon
¼ cup flat leaf Italian parsley, coarsely chopped
¼ cup basil leaves, cut into ribbons*
⅛ teaspoon black pepper
1 lemon, sliced in wedges or half moons
Directions
Prepare charcoal until the coals are white and ashy or preheat propane/gas grill to high. (Wait to heat grille pan until just before cooking if you are not grilling outside.)
Combine all marinade ingredients in a small bowl and whisk to blend, or put all ingredients in a jar with a tight-fitting lid and shake vigorously. Taste to adjust. Set aside.
Brush or spray fennel slices with coconut oil and grill about 5 minutes per side until golden and charred.
Place grilled fennel in a flat bottom container and pour marinade over the fennel. Cover to keep warm.
Brush or spray both sides of salmon, lightly sprinkle with salt and pepper, place on grill skin side down on a medium-high grill. Close grill cover and grill for 6 to 10 minutes (depending on size of fillets.) until fish flakes. If desired, grill the top side just enough to create grill marks.
To serve, plate grilled fennel and salmon, drizzle any remaining marinade over fish and garnish with lemon wedges. Serve at once.
Notes If you never tried fennel because you thought it would taste too much like licorice this will convince you to add fennel to your grocery list. It is a perfect accompaniment to any kind of fish. Combined with the olives and herbs in this recipe it is very likely a make again dish, whether for a family meal or a dinner party. It’s quick, easy, and fabulous! If you don’t grill in the winter, take out your grille pan! You can also make this recipe with any other fish you choose.
*How to cut basil ribbons: make a stack of 3 or 4 basil leaves that are about the same size. They should be facing the same way. Roll them together lengthwise as if you were rolling a cigar. Using a sharp knife, cut across the basil roll in ⅛-inch cuts.
Recipes
Arugula with Grilled Peaches and a Sherry Vinaigrette
by Dr. Kellyann
on Sep 14 2014
The combination of flavors makes this salad very complex: spicy/peppery arugula, salty prosciutto, sweet caramelized peaches, and fragrant sherry vinegar.
To serve as an entrée luncheon salad add another ounce or two of prosciutto and several more peach slices.
If you occasionally indulge in a bit of cheese, top with feta or a bit of goat cheese for an even more complex flavor combination.
*How to cut basil ribbons: make a stack of 3 or 4 basil leaves that are about the same size. They should be facing the same way. Roll them together lengthwise as if you were rolling a cigar. Using a sharp knife,cut across the basil roll in 1/8-inch cuts.
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.
