Recipes
Recipes
by Dr. Kellyann
on Feb 03 2022
This recipe combines a light, tangy base, golden and sweet caramelized onions, and lots of freshly chopped herbs for a powerful (and flavorful) punch — without any of the preservatives, coloring, or fillers.
Plus, it features my French Onion Bone Broth, so there’s a little bit of gut love in each bite!
Just don’t leave it unattended for too long, because this one is going to go quick!
Prep time: 15 minutes • Yield: 4 to 6 servings • Portion: 1 protein, ¼ or less fat
Ingredients:
2 tablespoons ghee
2 large yellow onions, diced
2 garlic cloves, minced
2 cups paleo plain yogurt
1/2 cup paleo mayonnaise
1-2 packets French Onion Bone Broth
2 tbsp nutritional yeast (optional)
2 Tbs fresh chives, finely chopped (or 2 tsp of dried chives)
1 Tbs fresh parsley, finely chopped (or 1 tsp dried parsley)
1 Tbs lemon juice
Salt and pepper to taste
1/8 tsp cayenne (optional)
Chopped chives and parsley, for garnish (optional)
Directions:
Add the ghee and onions into a large skillet. Heat on low until the onions are nicely caramelized, stirring occasionally, about 30 minutes. Remove from heat.
Place the caramelized onions in a bowl and set aside (or in the refrigerator) to cool completely.
Once the onions are cooled, add all ingredients to a bowl and mix until well combined.
Combine garlic, yogurt, mayo, French Onion Bone Broth powder, nutritional yeast, chives, parsley, lemon juice, salt and pepper, and cayenne, and stir until smooth and creamy.
Place into a bowl with caramelized onions and mix well. Adjust seasonings if necessary.
Refrigerate for 1 hour.
Recipes
My Perfect Paleo Thanksgiving Menu
by Dr. Kellyann
on Nov 10 2021
I believe I finally have my Thanksgiving Day down to a science. I know it's going to be crazy busy, so I’ll start the day off with my meditation ritual, sitting quietly in gratitude.
(As I gently reminded you (wink) in recent posts, pouring from an empty cup is no good for anyone, and prioritizing pre-holiday self-care should be non-negotiable. So I’m taking my own advice.)
As for the menu, it’s going to be simple. I know what my family likes to eat, and I stick to their favorites — and basics — for the most part. Sure, there will be moments when pulling it all off seems impossible, and fear sets in that one, or two, side dishes are going to be cold when I serve them. But for the most part, when I sit down to enjoy that Thanksgiving meal with my family, I’ll be glad to have put in the hard work that made my family smile… and made me smile too.
Whatever your Thanksgiving ritual is, I hope you have a wonderful day... and always remember that nutritious food can be delicious food!
Here's what's on my menu this year...
Roast Turkey with Leeks and Apple
The key to this amazingly juicy roast turkey is stuffing it with leeks, carrots, green apple, and celery.
>>> Get the recipe here <<<
Mashed Cauliflower
Watching your carbs or on any of my plans? Mashed cauliflower is the perfect swap for high-carb mashed potatoes!
>>> Get the recipe here <<<
Thanksgiving Paleo Gravy
My go-to gravy is Paleo-friendly and of course contains my favorite food, bone broth! >>> Get the recipe here <<<
Grain-Free Stuffing
Yes, if you're gluten-free or grain-free, you can still enjoy stuffing! Check out this delicious recipe for your turkey’s favorite side dish, plus several other ways to use this yummy stuffing all year ‘round.
>>> Get the recipe here <<<
Roasted Winter Squash
Thanksgiving isn't Thanksgiving unless the smell of cinnamon and nutmeg is in the air. This roasted winter squash is the perfect nutrition powerhouse for these spices.
>>> Get the recipe here <<<
Cranberry Apple Sauce
Antioxidant-rich cranberries are a must-have for me at Thanksgiving and trust me when I say... this recipe is the best!
>>> Get the recipe here <<<
Paleo Pumpkin Pie
Today is not the day we want to skip dessert, but we can make this Thanksgiving favorite a little healthier.
>>> Get the recipe here <<<
Single-Serving Mug Cakes
Avoid the temptation of a whole pie, but still give your sweet tooth a treat. These mug cakes use healthy ingredients, are quick to prepare, and have all the flavors of the season.
Vanilla Latte Collagen Mug Cake
>>> Get the Vanilla Latte Collagen Mug Cake recipe here <<<
Apple Cinnamon Mug Cake
>>> Get the Apple Cinnamon Mug Cake recipe here <<<
Here's to an amazing Thanksgiving! I’m so grateful for YOU!
Saluti!
Recipes
The Best Vegetables for Grilling
by Dr. Kellyann
on Aug 03 2020
It’s summer, the sun is shining, and that means there’s no better time to get out of the kitchen and light off the grill.
And remember—meat isn’t the only masterpiece you can produce on the barbecue! Today, I want to talk about spreading your culinary wings by adding vegetables and fruits to your grilling repertoire. This makes it a cinch to cook an entire meal—an entrée, a veggie side dish, and a fruit dessert—over one batch of coals.
Here’s how to max out the power of a grilling session by adding veggie and fruit courses:
Divide your grill into zones—hot for meat, and medium-hot for your other courses. Grill your meat first, and then, when it’s nearly done (or it’s done and resting), toss on your fruits and veggies.
Prep everything before you start and have plenty of grilling tools and platters ready to go, so your courses will go like clockwork.
Cook veggies directly on a clean grill or put them in a grill basket to make sure they don’t fall through the grill. If you use a grill basket, preheat the basket before putting in the veggies.
You can also skewer fruits and veggies. Threading them onto two parallel skewers will make it easier to turn them.
After seasoning veggies, let them sit for a few minutes. Otherwise, the seasoning will fall off when you grill them.
Ready to plan a whole meal on the grill? Then pick your meat course—I’ll leave that part up to you—and choose from these quick, delicious vegetable sides and fruit desserts.
Veggies for Grilling
Many non-starchy veggies are tailor-made for grilling. They cook quickly, and the grill gives them a deep, smoky flavor. Here are seven of the quickest and easiest recipes to try if you’re a newbie:
Zucchini
Remove the tips from the zucchini and cut it into thin planks. Brush with olive oil or vinaigrette (see recipe below) and sprinkle with salt and pepper or Montreal seasoning. Grill over direct heat with the lid closed for 3 to 4 minutes on each side, checking occasionally.
Asparagus
Snap off the tough ends of the asparagus and discard. If desired, peel the bottoms of the asparagus with a carrot peeler. Brush the asparagus with vinaigrette (see recipe below) and season with salt. Grill over direct heat with the lid closed for 6 to 8 minutes, checking occasionally.
Bell Peppers
Remove the seeds and cut into quarters. Drizzle with vinaigrette (see recipe below) and season with salt. Grill over direct heat with the lid closed for about 8 minutes, checking occasionally.
Onions
These take a bit longer, but they’re worth it. Plan on starting them while your meat is cooking—or start them even earlier, if you’re doing a quick entrée like burgers. Peel each onion, remove the ends, and cut the onion into four thick slices. Place two slices on a sheet of tin foil, spreading butter between the slices and sprinkling with salt and pepper. Repeat with the other two slices. Wrap the foil tightly around the onion slices. Set the foil packets on a low grill or directly on top of the coals, and cook for about half an hour.
Romaine Lettuce
Cut romaine heads in half the long way, keeping the core intact so most of the leaves remain connected to the core. Melt two teaspoons of coconut oil and brush the cut half of the romaine with the oil. Place the romaine halves on the grill, cut-side down. Grill until charred and slightly wilted, 2 to 3 minutes, checking frequently. Brush the uncut sides with coconut oil, turn, and repeat the grilling process. Serve with a creamy dressing.
(Want something a little fancier? Try my Grilled Romaine Salad with Lemon Anchovy Dressing here.)
Portobello Mushrooms
These make a fantastic “bun” for a burger. To prepare them, clean them and remove the gills and stems. Brush generously with vinaigrette (see recipe below) and let stand for one hour. Grill over direct heat with the lid closed for about 5 minutes per side, checking occasionally.
Veggie Medley
Marinate mushrooms, chunks of red bell pepper, slices of zucchini, and pieces of red onion in a vinaigrette dressing (see recipe below). Thread on skewers, and grill over direct heat with the lid closed for 2 to 3 minutes on each side.
These simple recipes will get you started, but don’t stop there! You can also grill eggplant, artichokes, Brussels sprouts, and a host of other veggies. (And if you want to add a few carbs, try carrots and sweet potatoes). You’ll find tons of recipes online—everything from simple to gourmet—so be creative.
French Vinaigrette
1/2 cup extra virgin olive-oil1/3 cup red wine vinegar2 tablespoons water1-1/2 teaspoons Dijon mustard1 tablespoon finely minced shallots1/8 teaspoon Celtic or pink Himalayan saltWhisk all ingredients together.
Your sweet finale
We all love a little taste of sweetness at the end of a meal—and fruit is the healthiest way to satisfy that craving. The heat from the grill caramelizes the sugars in the fruit, making it even sweeter.
You can grill just about any fruit you can cut into big chunks or slices—papaya, pineapple, peaches, apricots, apples, pears, watermelon, even avocados. (To grill smaller fruits like strawberries, you can use skewers or a grill pan.)
Choose fruits that are ripe, but not too ripe. (Over-ripe fruit will get mushy as it grills.) Leave peels on soft fruits like peaches and apricots, and leave the rind on watermelon.
To grill fruit, make sure your grill is clean and oil it with coconut oil. (For added protection against sticking, you can brush the fruit itself lightly with coconut oil.) Grill the fruit over direct heat with the lid shut for about three minutes on each side; dense fruits like pineapple will take longer. Don’t move the fruit for the first few minutes—you want to get those beautiful grill marks.
Serve your fruit “as is” or fancy it up with some of my sin-free whipped topping. (Scroll down the page here to find the recipe.)
Bonus: A healthy treat the next day!
When you’re grilling veggies or fruits, toss on a few extra servings. You can use these the next day as a delicious layer in sandwiches, a tasty addition to soup, or a snack all on their own.
And here’s another idea: Add leftover grilled veggies to a batch of bone broth as you’re simmering it. It’ll create a new depth of flavor that will take your taste buds to the next level.
Each time you light off that grill this summer, think big. Don’t just create a main course—create an entire meal. That’s a lot of heat you have to play with … so take advantage of all that firepower!
Bon Appétit
Recipes
Seared Baby Bok Choy with Mushrooms
by Dr. Kellyann
on May 08 2020
Prep Time: 10 min | Cook Time: 25 min | Yield: 8 servings
Ingredients:
2 tablespoons plus 2 teaspoons coconut oil, divided
16 baby bok choy
1-1⁄2 pounds white or crimini mushrooms, about 3 – 4 cups, sliced
Sea salt and pepper to taste
2 tablespoons toasted sesame seeds (optional)
Coconut aminos (optional)
Directions:In a large heavy skillet, heat 1 tablespoon coconut oil on medium-high heat. When the pan is very hot, sear half the bok choy for 3 to 5 minutes, turning only once. The bok choy should turn partially brown and wilt. Repeat with remaining bok choy. Remove from pan and set aside.In the same skillet, melt one teaspoon coconut oil on medium-high heat. When the pan is very hot, add half the mushrooms. When they begin to soften, remove from pan and set aside with bok choy. Remove any mushroom liquid from the pan and repeat. Season with sea salt and pepper and serve with toasted sesame seeds and coconut aminos (optional) as condiments.
Refrigerate half the vegetable mixture for tomorrow’s breakfast.
Enjoy!
Recipes
by Dr. Kellyann
on Mar 20 2020
Prep Time: 10 min | Yield: 4 servings
Ingredients:
2 cups multicolored cherry or grape tomatoes, cut in half, or 2 medium heirloom tomatoes, sliced into wedges
1 medium cucumber, peeled, seeded, and finely chopped
1/2 onion, finely chopped
10 kalamata olives
2–3 tablespoons chopped fresh basil leaves
1/2 teaspoon Celtic or pink Himalayan salt
1/8 teaspoon ground black pepper
1 tablespoon + 1 teaspoon olive oil
2 teaspoons red wine vinegar
Directions:
In a large bowl, combine the tomatoes, cucumber, onion, olives, and basil. Season with the salt and pepper. Drizzle with the oil and vinegar and toss gently.
Note: This salad gets even better as it marinates, so if you can make it a few hours ahead of time, all the better. It’s also terrific the next day, and it’s a great base for a luncheon salad. Finely chop one palm-size piece of roasted chicken breast per person and add to salad.
Enjoy!
Recipes
Roasted Broccoli with Lemon-Chile Sauce and Anchovy Crumbles
by Dr. Kellyann
on Mar 16 2020
Humble broccoli gets a chance to shine in this quick-prep recipe. The anchovies add crunch and a rich, salty flavor.
Prep Time: 5 min | Cook Time: 20 min | Yield: 4 servings
Ingredients:
2 large heads of broccoli, cut into bite-size florets
Coconut oil spray
3 tbs Ghee
1/2 tsp Celtic or pink Himalayan salt
1/2 jar (3.5-4.5 ounces) anchovies in olive oil
2 tbs coconut flour
4 cloves garlic, minced
1/4 cup Chicken Bone Broth
Juice of 1 lemon
1/2 tsp crushed red pepper flakes
Directions:
Preheat oven to 425F.
Arrange the broccoli florets on a baking sheet sprayed with coconut oil spray. Lightly spray the florets with more coconut oil and sprinkle with salt. Roast, undisturbed, until dark golden in most places, 20 to 25 minutes.
Meanwhile, in a small skillet, combine the anchovies with their oil and flour. Cook over medium heat, breaking up the mixture with a wooden spoon, until small, crunchy brown crumbs form, 7 to 8 minutes. Transfer to a plate and wipe out the skillet.
Place the skillet over medium-low heat and melt ghee. Add the garlic and cook until golden and very fragrant, about 1 minute. Add the broth, lemon juice, and pepper flakes and reduce to 1/3 cup, to 2 to 3 minutes.
Serve the broccoli drizzled with the sauce and top with the anchovy crumbles.
Tip: don't toss the broccoli stems! They have just as many nutrients as the florets.
Enjoy!
Recipes
by Dr. Kellyann
on Feb 18 2020
Prep Time: 5 min | Cook Time: 20 min | Yield: 4 servings
Portions: 1 vegetable, 1/2 fat
Ingredients
1 or more pounds asparagus, tough ends trimmed
1 clove garlic, minced
2-3 teaspoons lemon peel
2 teaspoons coconut oil, melted
Celtic or pink Himalayan salt
Ground black pepper
1 cup lemon juice (optional)
Directions
Preheat the oven to 425°F. Line a baking sheet with parchment.Place the asparagus in a single layer on the prepared baking sheet. Sprinkle on the garlic and lemon peel, then drizzle with the coconut oil and season with the salt and pepper. Bake for 15 to 20 minutes.
When you remove the asparagus from the oven, top it with the lemon juice, if using.
Notes: This is a great recipe to double. It’s quick and easy, and the leftovers are terrificwith eggs or tossed into a salad.
Enjoy!
Recipes
by Dr. Kellyann
on Feb 12 2020
Prep time: 10 mins • Cook time: 35 mins • Yield: 4 servingsPortions: 1 starchy vegetable, 1 fat
Ingredients:
1 butternut or acorn squash
4 teaspoons coconut oil, melted or coconut oil spray
Ground black pepper
Cinnamon and/or nutmeg (optional)
Directions:
Preheat the oven to 425°F. Line a baking sheet with parchment.Carefully cut the squash in half. Remove and discard the seeds. Use a vegetable peeler to remove the skin. Lay the squash cut side down on a cutting board and cut into 1” cubes. In a large bowl or a resealable plastic bag, toss or shake the squash with the oil. Season with the salt and pepper.
Place the squash on the prepared baking sheet in one layer and roast for 15 to 20 minutes. Flip the pieces with a spatula or tongs and bake for 15 minutes, or until the flesh is very tender.
Enjoy!
Recipes
Gut-Healing Kimchi from the 10-Day Belly Slimdown
by Dr. Kellyann
on Jun 12 2018
Gut-Healing Kimchi Recipe from The 10-Day Belly Slimdown
PREP TIME: 30 MIN. (ACTIVE) | YIELD: ABOUT 4 CUPS
1 medium head napa cabbage
¼ cup Celtic or pink Himalayan salt (do not use iodized salt)
Filtered, nonchlorinated water
5 garlic cloves, grated or minced
1 teaspoon grated fresh ginger (about ½-inch knob)
2 tablespoons fish sauce or water
1 to 5 tablespoons Korean red pepper flakes (gochugaru; see Notes)
¾ cup peeled daikon matchsticks
4 scallions, cut into 1-inch pieces
2 carrots, cut into matchsticks
Wash the cabbage, cut it lengthwise into 2-inch-thick slices, and discard the center core. Put the cabbage in a large bowl and add the salt. Massage with your hands for a few minutes until it starts to soften, cover with filtered water, place a plate on top of the cabbage, and weight the plate down with something heavy, such as a can of tomatoes.
Let stand at room temperature for about 1½ hours. Put the cabbage in a colander and rinse well at least three times. Set aside to drain for 15 minutes while you make the seasoning paste. In a large bowl, combine the garlic, ginger, fish sauce or water, and Korean red pepper flakes to make a paste. Add the daikon, scallions, and carrots. Squeeze out any moisture left in the cabbage and combine it with the other vegetables and spicy paste.
Wearing rubber gloves, gently mix all the ingredients together and pack into a clean glass jar until the liquid rises above the vegetables. Leaving at least 1 to 2 inches of headroom, loosely seal the jar, and put it on a plate or in a bowl to collect any juices that overflow while the kimchi ferments. Keep the mixture at room temperature so the vegetables can ferment; do not refrigerate. Open the jar once daily to pack down the vegetables using a clean utensil and allow the gases produced during fermentation to be released.
This is also the time to taste it to see if it is fermented to your liking. After tasting, do NOT insert the utensil back into the kimchi. You will likely want 2 to 4 days of fermentation, unless you’re a hard-core kimchi fan. The longer it ferments, the stronger it gets. When done, refrigerate. Serve immediately or store in the refrigerator for 1 to 2 weeks.
NOTES: Fermented foods heal the gut by feeding it healthy bacteria. Korean red pepper flakes, or gochugaru, is a sun-dried Korean chile pepper that has been ground to a flaky/powdery texture. You can find it online or in Asian groceries. It is very hot and spicy with a bit of smokiness. Use 1 to 5 tablespoons depending on how hot you like your kimchi; if you are making it for the first time, start with about 2 tablespoons.
Gut-Healing Kimchi Recipe from the 10-Day Belly Slimdown Fermented foods heal the gut by feeding it healthy bacteria... and kimchi is one of my all-time favorite fermented foods!
Recipes
by Dr. Kellyann
on Apr 04 2015
Prep time: 10 min • Cook time: 40 min • Yield: 4 servings
Ingredients
2 large sweet potatoes
1 tablespoon arrowroot powder
2 tablespoons coconut oil
½ tablespoon ground cumin
1 teaspoon chili powder
¼ teaspoon ground cinnamon
¼ teaspoon dried thyme
8 cloves garlic, minced
¼ teaspoon dried ginger
¼ teaspoon salt, plus more to taste
¼ teaspoon ground black pepper
Directions
Preheat the oven to 450 degrees. Cover two baking sheets with parchment paper.
Cut sweet potatoes into ⅛-to-¼-inch strips. Place in a large bowl, add the arrowroot powder, and toss until the fries are lightly coated.
In a small bowl, combine the coconut oil, cumin, chili powder, cinnamon, thyme, garlic, dried ginger, salt, and pepper. Heat in the microwave for 15 to 20 seconds, until the coconut oil is melted. Stir with a fork to combine.
Add the seasoned coconut oil to the sweet potatoes and toss with two wooden spoons to evenly coat the fries with the oil.
Arrange coated fries on the baking sheets, making sure the fries aren’t touching. Bake for 15 minutes, and then flip and bake an additional 15 to 20 minutes, until desired crispness.
Remove from oven, sprinkle with additional salt, and serve immediately.
Notes If using organic sweet potatoes, keep the skin on. If using conventionally grown potatoes, peel them. These fries are great with bunless burgers, Slow Cooker BBQ Pulled Pork (Chapter 11-Livng Paleo for Dummies-Wiley), or eggs for a fun and fancy brunch.
Dip them in Cave Man Ketchup, or eat them the Belgian way with season Homemade Mayonnaise (both recipes in Chapter 14-Living Paleo for Dummies-Wiley)) Change the seasonings! Try Garam Masala or Morning Spice (both recipes in Chapter 14-Living Paleo for Dummies-Wiley), smoked paprika, or a little garlic powder for extra zing. Recipe from Living Paleo for Dummies by Melissa Joulwan and Kellyann Petrucci
Recipes
Sweet and Salty Sweet Potato Fries
by Dr. Kellyann
on Apr 04 2015
Sweet potatoes have more beta-carotene than white potatoes, so are better for you.
Prep time: 20 min • Cook time: 25-30 min • Yield: 3 servings
Ingredients
1 ½ pounds sweet potatoes, (about 3 medium), peeled
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
Freshly ground pepper, to taste
1 cup coconut aminos
2 tablespoons honey
1 teaspoon butter
Directions
Preheat oven to 425°F. Line a rimmed baking sheet with foil. Cut sweet potatoes into 1/2-inch-thick wedges. Place on the prepared baking sheet, drizzle with oil and toss well. Spread out in a single layer. Bake until tender when pierced with a knife, 25 to 30 minutes. Season with salt and pepper.
Meanwhile, combine coconut aminos and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, 12 to 15 minutes. (Watch the syrup carefully during the last few minutes of reducing to prevent burning.) Swirl in butter.
Drizzle the sauce over the sweet potatoes.
Recipes
by Dr. Kellyann
on Apr 02 2015
Hmmmm. So lets see. You want to give your kids a side dish, but want to make it a little more creative. Not the same old, same old. Oh yea, if you can make it healthier, than by gosh throw that in there too!
These ought to do the trick!
Prep time: 10 min • Cook time: 5 min • Yield: 2 servings
Ingredients
2 sweet potatoes, peeled
½ cup almond flour
1 tablespoon of cinnamon
½ tablespoon of turmeric
½ teaspoon of celtic sea salt
2 eggs beaten
¼ cup of grass fed butter
Directions
Slice the sweet potatoes into coin sized pieces ( about 1/4 inch thick) and place them on a baking sheet.
With a fork, combine the almond flour and spices in a bowl
Set up a bowl with the eggs whisked together
Set up a bowl with the almond flour and spices together
Take each sweet potato silver dollar and dip in the egg, the flour mixture, and place back on the baking sheet
With a large skillet, melt the butter over medium heat
Place each silver dollar in the skillet and cook them about 3 minutes on each side, until a nice crisp brown
Add more butter to the skillet as needed
Remove each silver dollar sweet potatoes from the skillet when browned, put aside and continue to cook more until the batch is done.
Whola! A kid friendly side dish.. healthy too!
Recipes
by Dr. Kellyann
on Jan 24 2015
Prep time: 45 min active • Cook time: 60 min • Yield: 6 to 8 servings
Ingredients
Chinese barbecue pork marinade
2 ½ to 3 pounds lean pork roast
2 tablespoons coconut sugar
2 teaspoons molasses
2 teaspoons honey
1 tablespoon sherry or cooking sherry
1 tablespoon coconut aminos, or organic tamari if you aren’t a Paleo purist
1 tablespoon fish sauce
2 teaspoons toasted sesame oil
1 tablespoon coconut oil, melted
2 tablespoons tomato paste
1 teaspoon Chinese five spice, ground
½ teaspoon white pepper
4 cloves garlic, finely minced
For the fried “rice”
2 teaspoons honey
1 tablespoon toasted sesame oil
3 tablespoons coconut aminos, or organic tamari if you aren’t a Paleo purist
½ teaspoon white pepper
2 medium heads cauliflower
2 to 4 tablespoons coconut oil
1 medium onion, diced
1 tablespoon coconut oil
6 scallions, thinly sliced, white and green parts
1 cup or more mung bean sprouts
¾ to 1 cup fresh or frozen peas
4 scrambled eggs
Directions
For pork
Cut pork into chunks or strips about 3-inches thick. Combine all ingredients except pork in a bowl and whisk together. Add chunks of pork and be sure all meat is coated well with marinade. Cover tightly and refrigerate overnight. You can also put pork and marinade in a large plastic bag, remove all the air, seal, and refrigerate the bag.
When you are ready to roast the meat, let it sit out to reach room temperature. Preheat oven to 475º F and move oven rack to the top third of the oven. Line roasting pan with foil. Insert wire baking rack in pan on top of foil. Roast for 20 to 25 minutes. Turn and roast for another 15 minutes. Check internal temperature and roast to 145º to 160º F. Let rest 10 minutes before cutting into ½-inch pieces. You can make the pork a day ahead of the fried “rice”. If you so, wait until you are preparing the “rice” before dicing the pork.
For “rice”:
In a small bowl, mix honey, sesame oil, aminos, and white pepper. Set aside. You will be mixing this with the cauliflower rice later.
Cut cauliflower into florets. Discard the hard inner core and larger stems. Pulse in a food processor, in batches, until the size of rice. It will take several pulses per batch. You should end up with 6 to 8 cups. Set aside.
In a large skillet or a wok, heat 1 tablespoons coconut oil to medium-high. Add diced onion, reduce heat to medium or medium-low and cook until translucent, about 5 to 7 minutes.
Add another tablespoon oil to the pan and increase heat to medium. Add half the cauliflower rice and sauté until tender, but not soft. Scoop into a large bowl. Repeat with the rest of the cauliflower rice. You will have to do this in two batches.
Pour rice seasonings you made in step 1 over the rice and toss.
Add 1 tablespoon coconut oil to sauté pan or wok, quickly sauté/ stir-fry scallions for about 1 to 2 minutes, add bean sprouts, peas, and scrambled eggs. If the pan is big enough you can add in the pork and “rice” and toss together. If not, toss everything in the large bowl of seasoned “rice”. Serve immediately. This dish also reheats well. Serve with fish sauce, aminos/tamari and siracha.
Notes: Pork fried rice is the biggest seller in Chinese restaurants, and you thought you had to give it up. This is a healthier and very flavorful Paleo version. You can also add any other vegetables you like: snow peas, bok choy, carrots, celery, water chestnuts…. The marinated pork is fabulous! I studied 5 or 6 recipes for Chinese Barbecue Pork (Cha Siu) and came up with a version I know you’ll like. Even if you don’t make the full Pork Fried “Rice” recipe, make the Chinese barbecue sauce. By the way, it’s fabulous on ribs also.
Recipes
Gluten-Free and Grain-Free Stuffing
by Dr. Kellyann
on Nov 19 2014
Prep time: 20 min • Cook time: 1 hr 10 min • Yield: 12 to 16 servings
Equipment
3-quart oven safe baking dish
Ingredients
10 cups Paleo bread cubes (see Notes below)*
6 tablespoons unsalted butter, plus enough to butter the baking dish
2 cups yellow onion, diced (2 large)
1 cup celery, diced (3 large stalks)
1 cup carrots, diced (3 large carrots)
2 tablespoons chopped flat-leaf parsley
3 teaspoons ground dried sage
¾ teaspoon dried or 2 teaspoons fresh rosemary leaves, minced
1 ½ teaspoons dried or 4 ½ teaspoons fresh marjoram, minced
1 ½ teaspoon dried or 4 ½ teaspoons fresh thyme, minced
2 teaspoons salt
½ teaspoon freshly ground black pepper
¼ teaspoon powdered ginger
2 cups chicken stock or Roasted Rosemary Chicken Bone Broth (or more, see Notes below)**
Directions
Preheat oven to 350º F.
Cut the bread into ¾-inch cubes and spread evenly on two baking sheets. Bake for 7 or more minutes until dried and toasted.
In a large sauté pan, melt 6 tablespoons butter and add onion, celery, and carrots. Sauté for 10 to 15 minutes until onions are translucent. Add parsley, sage, rosemary, thyme, salt, pepper, and ginger and mix well.
Combine the bread cubes and cooked vegetables in a large bowl and add the chicken stock or bone broth. Gently toss together and put in buttered baking dish. Bake for 40 to 45 minutes until heated through and the top begins to brown.
Notes
*You can bake your own bread using your favorite Paleo bread recipe or purchase Paleo bread in a specialty market or online. Julian Bakery offers several varieties. I opted to bake my own for this recipe, and I used two loaves of Elana Amsterdam’s Paleo Bread 2.0 which makes a fabulous stuffing.**You can adjust the chicken stock or broth based on how moist you like your stuffing.
Variations
For Apple Sage Stuffing, add one large diced Golden Delicious apple instead of carrots, and cook with the vegetable mixture. Optionally, add 1 cup of dried cranberries.
Apple Sausage Stuffing is another favorite. Follow the directions above for Apple Sage Stuffing and add 1 pound of sautéed pork, chicken, or turkey sausage. If the sausage is already seasoned with herbs, lighten up on the herbs in the recipe.
If you like mushrooms, you can also add 1 to 2 cups of mushrooms to the vegetable mixture. This will add a lot of moisture to the mix so you might use a little less stock.
Gravy
Stuffing is also delicious topped with homemade turkey or chicken gravy. Use arrowroot instead of cornstarch or flour to make perfect gravy. Drain most of the fat from the turkey pan drippings and place in a large skillet on medium heat. Add 1½ cups chicken or turkey stock, or bone broth. Mix 3 tablespoons arrowroot with ½ cup of additional stock or broth and add to skillet. Gently simmer for 5 to 7 minutes stirring until thickened. This will yield 2 cups of gravy. Easy.
More ways to use this recipe:
Now that you have a good stuffing recipe you don’t have to save it for Thanksgiving. In these recipes you want the stuffing to be fairly moist so add additional stock or broth. Rather than baking it, use it to stuff button mushrooms for hors d’oeuvres, Portobello mushrooms for a side dish or entrée, or chicken breasts. You can stuff it under the skin (on a skin-on breast) and bake it.
To make a roulade, flatten a boneless, skinless breast thin enough that you can roll it. Place it flat on your workspace, top it with stuffing (leaving ¾ - 1-inch around the edges), roll tightly and bake. After roasting, let the roulades rest for about 10 to 15 minutes, and then slice into rounds. Chicken roulade is great on a buffet.
Recipes
by Dr. Kellyann
on Nov 06 2014
Are you craving spicy buffalo chicken wings but trying to stick to a healthy diet? Then this recipe is for you! These meatballs hit the spot, plus they're quick — so you can whip them up before a game day party.
Prep time: 20 min • Cook time: 25 min • Yield: 36 cocktail meatballs
Ingredients
For the meatballs:
1 pound ground white meat chicken
3 tablespoons onion, finely diced
3 tablespoons celery, finely diced
3 tablespoons parsley, finely chopped
1 clove garlic, minced
1 large egg
1 tablespoon coconut flour
1 tablespoon hot sauce
¼ cup crumbled bleu cheese (optional)
½ teaspoon salt
¼ teaspoon cayenne pepper
½ teaspoon paprika
1/8 teaspoon black pepper
For the sauce:
6 tablespoons pasture-raised butter or ghee
3 tablespoons hot sauce
1 tablespoon fresh lime juice
Directions Preheat oven to 375º F. Combine all ingredients for meatballs in a large bowl and mix well. Roll the mixture into 1-inch balls and place on a parchment-lined sheet pan. Bake for about 25 minutes until lightly browned and fully cooked.
While the meatballs are cooking, make the sauce. Combine all sauce ingredients in a small saucepan over medium-low heat and bring to a simmer. Gently simmer for about 5 minutes, whisking occasionally. The sauce should slightly thicken.
Transfer the cooked sauce to a large bowl. Add the cooked meatballs and toss to coat. Serve warm with toothpicks or hors d’oeuvre picks. Optionally, serve any extra sauce with the meatballs.
Notes: If you are not eating dairy products, eliminate the bleu cheese.
Recipes
Primal Sweet Potato Salad with Aromatic Spices
by Dr. Kellyann
on May 31 2014
*Paleo & Primal Approved Roasting spices enhances their flavor by releasing the oils in the spices. The sweet and savory spices in this recipe are one of my favorite spice blends because they produce a deep, complex flavor profile, an aromatic lift, a nice hit of heat, and a gentle sweetness.
It’s good on so many things i.e. sweet potatoes, winter squash, soups, chili, root veggies, and roasted nuts. This salad is a great accompaniment to pork and chicken, and best served at room temperature.
Prep time: 20 min • Cook time: 30 min • Yield: 8 to 10 servings
Ingredients
4 large yams, peeled and cut into a 1-inch cubes (about 9 cups)
3 colored bell peppers, red, orange, yellow or any combination, cut into a 1 ½-inch cubes (about 5 cups)
2 small purple onions, cut into wedges (about 2 cups)
3 tablespoons coconut oil, melted and divided
¾ teaspoon ground ginger
¾ teaspoon ground cumin
¾ teaspoon ground coriander
½ teaspoon nutmeg
½ teaspoon sweet paprika
½ teaspoon cinnamon
1/8 teaspoon cayenne
¼ teaspoon finely ground black pepper
2 tablespoons maple syrup
2 tablespoons olive oil
2 tablespoons fresh parsley leaves, whole or coarsely chopped
Salt to taste
Directions
Preheat oven to 425 ºF.
Place sweet potatoes in a large bowl and pour in 2 tablespoons coconut oil and about ½ teaspoon salt. Toss to coat and place in one layer on a sheet pan. Place onions and peppers in a large bowl, add 1 tablespoon coconut oil, toss to coat, and place in one layer on a second sheet pan.
Put both pans in the hot oven. Check at 20 minutes. Check again at 25 minutes.
Remove from oven if done. If not, let roast for 3 to 5 more minutes. The sweet potatoes should be crispy on the outside and soft on the inside, and the vegetables lightly charred. Let cool to room temperature. Place all vegetables in a large bowl.
While the vegetables are roasting make the spice blend by mixing ginger, cumin, coriander, nutmeg, sweet paprika, cinnamon, cayenne, and black pepper in a small sauté pan and heat over medium heat until the spices become fragrant and a fine wisp of smoke lifts from the pan. Let cool. Add maple syrup and olive oil to the spices and mix well.
Pour mixture over the vegetables and gently toss to coat. Adjust salt if necessary. Best served at room temperature.
Notes The sweet potatoes and vegetables shrink significantly when roasted. If you want to keep this spice blend on hand, mix all spices, up to and including black pepper, and store in a sealed container in a dark cool place. You can make this spice blend in any quantity; I usually double or triple it. Do not roast the spices until just before use.
Recipes
BLT Dip… also a Fabulous Lettuce Wrap!
by Dr. Kellyann
on Feb 14 2014
Prep time: 15 min • Cook time: 15 min • Yield: 1 ½-2 cups
Ingredients
6 strips of crispy cooked bacon, cut into a ¼-inch dice (save a few pieces for garnish)
6 hard-boiled eggs
1 cup diced Roma tomatoes, about 2 large Romas (save a few pieces for garnish)
2 scallions, sliced into ¼-inch diagonal pieces (save a few pieces for garnish)
¼ cup Paleo mayonnaise
1 medium avocado
1 teaspoon smoked paprika
½ teaspoon Dijon mustard
½ teaspoon finely chopped garlic
1 teaspoon lemon juice
½ teaspoon honey
3 drops tabasco sauce
Scant 1/8 teaspoon cayenne pepper
Salt and pepper to taste
Directions
Cook 6 slices bacon until crispy, according to package instructions. When cool cut into a ¼-inch dice.
Hard boil eggs. Place eggs in a small saucepan and cover entirely with cold water. Bring to a boil. Immediately reduce heat to a medium simmer and cook for 10 minutes. When done, immediately immerse in an ice bath. When cool, cut eggs in half and coarsely chop the whites of 3 of the eggs. Put the remaining 6 yolks and 3 whites (6 halves) into a food processor and set aside.
Scoop out the seeds from the tomatoes and dice the flesh. Set aside.
Slice scallions into ¼-inch diagonal pieces. Use most of the green part also. Set aside.
Add mayonnaise, avocado, smoked paprika, Dijon, garlic, lemon juice, honey, tabasco, cayenne, salt, and pepper to food processor and pulse with the eggs until creamy.
Remove egg mixture from the food processor and blend in chopped egg whites, bacon, tomatoes, and scallions by hand. Adjust salt and pepper and refrigerate in a tightly sealed container.
Before serving, garnish with reserved pieces of bacon, tomatoes, and scallions.
Notes: The flavors are greatly enhanced when stored overnight. The smokiness of the bacon and smoked paprika need time to meld into the mixture.
Serve with: Julian Bakery Paleo wraps, Crudité, plantain chips or roll into lettuce leaves for a fabulous wrap. You can also add more tomatoes, chopped cabbage, or any other vegetable you like to make your lettuce wrap a heartier “sandwich”. This dip is fabulous for breakfast, lunch, or as a snack.
Tips: The method listed above for hard boiled eggs should make them easier to peel, but if you have a favorite method, go for it
Recipes
by Dr. Kellyann
on Dec 19 2013
Prep time: 5 min • Cook time: 25 min • Yield: 6-8 servings
Ingredients
1 pound cranberries
1 ½ cup filtered water
1 Fuji apple, cored and cut into a ¼ “dice
1 cup walnuts, coarsely chopped
1 lemon, juice and zest
¾ - 1 cup honey, to taste
¼ teaspoon black pepper
Directions
Rinse the cranberries with cold water and drain in a colander.
Place the cranberries in a heavy pot over medium heat and add the filtered water; Bring it to a boil. The cranberries will soften and pop open when they are cooked.
Adjust the heat a little lower.
Stir in all the remaining ingredients. Stir well to combine.
Simmer for approximately 11 - 15 minutes or until the apples have softened a little.
Remove from the heat and let the sauce cool for 30 minutes before serving. The sauce tastes the best if it’s made a day or 2 before serving
Recipe Courtesy of Celia Fern
Recipes
by Dr. Kellyann
on Oct 05 2013
Prep time: 5 min • Yield: 4 servings
Ingredients
2 avocados
2 tomatoes, diced
1/2 a medium cucumber, diced
1 bunch (about 2 ounces) chives, diced
1 tablespoon apple cider vinegar
4 tablespoons olive oil
1 clove garlic, minced
1/2 teaspoon coconut aminos
Dash of cayenne pepper
Directions
Halve the avocados and remove the pits. Use a spoon to scoop out the flesh.
In a large bowl, mash avocado with the back of a fork and then mix in the tomatoes, cucumber and chives. Spread this mixture into the avocado shells.
Combine the vinegar, olive oil, garlic, coconut aminos, and cayenne and pour over the avocado halves.
Vary It! You can also mix some canned tuna into the avocado mixture for a more-balanced snack!
Recipes
by Dr. Kellyann
on Sep 23 2013
Prep time: 5 min • Cook time: 20 min • Yield: 4 servings
Ingredients
¼ cup macadamia nut oil or coconut oil
2 cloves garlic, crushed
One 14.5-ounce can diced tomatoes
1 tablespoon balsamic vinegar
¼ teaspoon dried basil
1 pound broccoli, trimmed and cut into spears
Salt and pepper to taste
Directions
Heat the oil in a large skillet over medium heat.
Add the garlic and cook for a few minutes, stirring constantly.
Pour in the tomatoes with their juices, the vinegar, and the basil and simmer until the liquid has reduced by half.
Place the broccoli on top of the tomatoes and season with a little salt and pepper.
Cover and simmer over low heat for 10-minutes or until the broccoli is tender. Don't over cook the broccoli it should be vibrant green.
Pour the cooked broccoli into a serving dish and toss to blend with the sauce before serving.
Notes If you use coconut oil, the dish will take on a bit of coconut flavor. If you use the macadamia nut oil, it will have a richer, buttery taste.
