Recipes
Recipes
by Dr. Kellyann
on Jul 06 2023
Prep time: 30 min • Cook time: 10 min • Yield: 2 top 3 entrée servings
Equipment:
BBQ grill or a grill pan
Ingredients:
To Grill:
1 pound large or jumbo shrimp, peeled and deveined
1 tablespoon coconut oil melted or coconut oil spray
½ fresh pineapple, skin cut off and top removed
2 jalapeño peppers, sliced into rounds and deseeded
Dressing/ Marinade:
½ cup macadamia nut oil (favored over olive oil because it is virtually tasteless; but you can use olive oil)
2 limes juiced, approximately ⅓ cup
1 clove garlic, finely minced
2 tablespoons cilantro, chopped
1 tablespoon hot sauce, or to taste
1 to 2 dashes cayenne pepper
½ teaspoon salt
To serve:
6 to 9 Butter lettuce or Boston lettuce leaves
2 Persian cucumbers or ⅓ English cucumber, sliced very thin
1 ½ cups jicama, about half of a medium-large jicama, sliced paper thin on a mandolin or cut into match sticks
1 avocado, peeled and sliced into 8 to 12 slices.
Directions:
Prepare charcoal until the coals are white and ashy or preheat propane/gas grill to medium. (Wait to heat grille pan until just before cooking if you are not grilling outside.)
Place the half pineapple face down on the cutting board and cut in half the long way. Cut out the hard core. Cut each section into 3 slices, the long way. (They are easier to grill in strips.) Set aside.
Combine all salad dressing/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 spice. Set aside.
Brush or spray shrimp, pineapple slices, and jalapeno rings with coconut oil. Shrimp will cook very quickly in 3 to 4 minutes per side depending on their size. Pineapple and jalapenos will cook in 2 to 3 minutes per side. It’s easiest to cook jalapenos in a mesh pan made or grilling or on foil.
As soon as you remove shrimp from the grill, place them in a shallow container and drizzle about half the dressing over the shrimp. (You are marinating the shrimp after they are cooked.)
Cut the pineapple slices into 4 or 5 square pieces per strip.
Place lettuce leaves on plate, top with cucumber, jicama, pineapple, shrimp, avocado, and jalapenos. Serve remaining dressing on the side. Optionally, garnish with cilantro.
Notes:
Grilling the pineapple begins to caramelize the fruit sugar and enhance its flavor. The reason we marinate the shrimp after cooking is because macadamia nut oil (and olive oil) are not good for cooking at higher temperatures, but taste much better than coconut oil in a dressing/marinade.
These shrimp are so delicious you could also prepare them to serve as appetizers/ hors d’oeuvre, as shrimp cocktail with a slice of lime, or as a stand-alone entrée. (But consider keeping the grilled pineapple and jalapeños even if you don’t do the lettuce cups. The flavors are fabulous together...a little sweet and a little hot!)
Recipes
by Dr. Kellyann
on Jun 26 2023
Prep time: 15 min • Yield: 4 servings
Ingredients
⅔ cup Homemade Mayonnaise
2 tablespoons grated red onion
1 tablespoon lemon juice
1 tablespoon white wine vinegar
½ tablespoon honey (optional)
½ teaspoon salt
¼ teaspoon ground black pepper
1 head green cabbage, very thinly sliced
3 large carrots, shredded
½ cup loosely packed parsley leaves, roughly chopped
Directions
In a small bowl, whisk together the Homemade Mayonnaise, red onion, lemon juice, vinegar, honey (if desired), salt, and pepper. Set aside.
In a large bowl, toss the cabbage, carrots, and parsley with two wooden spoons. Add the dressing and toss vigorously for 2 minutes to ensure that the vegetables are evenly coated. Cover and refrigerate for at least 1 hour before serving.
Note
To cut the cabbage, slice in half through the stem end. Remove and discard the tough inner core, and then thinly slice the cabbage into long, thin shreds.
Vary It!
Add 1 to 2 teaspoons of caraway seeds for a traditional German touch, or make it a little sweeter by adding 1 cup shredded canned pineapple (unsweetened, packed in its own juice) or ⅓ cup raisins. You can also replace the whole head of green cabbage with half a head of green and half a head of red for colorful variety.
Tip
This recipe is easy to double for a potluck or cut in half for a dinner-for-two serving. This slaw tastes better the second day, so make it in advance if time permits.
Recipes
Delicious and Nutritious Beef Bone Broth Recipe
by Dr. Kellyann
on May 18 2023
Here's our delicious yet simple beef bone broth recipe. Give it a try and we think you'll fall in love with it!
Prep time: 10 min • Cook time: 12 to 24 hr • Yield: 12 servings
Ingredients
2 unpeeled carrots, scrubbed and roughly chopped
2 stalks celery, including leafy part, roughly chopped
1 medium onion, roughly chopped
7 cloves garlic, peeled and smashed
3½ pounds grass-fed beef bones (preferably joints and knuckles)
2 dried bay leaves
2 teaspoons kosher salt
2 tablespoons apple cider vinegar
Directions
Place all the vegetables and the garlic, bones and bay leaves into a large pot on the stove or in a slow cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by 1 inch (about 13 cups).
Cook for 12 to 24 hours on low.
Use a shallow spoon to carefully skim the film off the top of the broth. Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt as needed.
The broth will keep for 3 days in the fridge and 3 months in your freezer.
Substitute: Feel free to substitute chicken, fish or pork bones or to combine them all. Also, adding dried mushrooms or using 2 tablespoons of fish sauce in place of salt (add it in Step 1) dramatically enhances the flavor of the broth. This is a great, simple recipe for beef bone broth.
Enjoy!
How Can Bone Broth Support Wellness?
Bone broth is trending among health enthusiasts due to itsincredible benefits.
It’s rich in nutrients such as gelatin and collagen, which can help maintain skin, hair, and nail health. Along with calcium and amino acids, such as glycine, these components make bone broth a great way to supplement your body with nutrients that can support overall wellness.
Dr. Kellyann's bone broth can also help to support weight loss and manage cravings. It's low-carb and gluten-free, making it a great addition to a keto, paleo, or whole30 diet.
Where Can You Get Bones for Bone Broth?
There are several places where you can find good soup bones. One option is to use a whole chicken and remove the meat, then use the leftover carcass for the broth. You can also check out your local butcher or whole foods store for leftover beef bones or chicken feet.
When making bone broth, it's essential to use high-quality ingredients, such as organic veggies and seasonings. You can use a stockpot on the stovetop to cook your bone broth or throw the bones into a slow cooker or pressure cooker for added convenience.
If you're too busy to make your own, you can simply useDr. Kellyann's Bone Broth to get the benefits of bone broth in a convenient powdered format.
Bone Broth: The New Superfood
Bone broth has been around for centuries, but its health benefits have contributed to its recent popularity as a "superfood.”. Dr. Kellyann Petrucci, bestselling author and expert on the topic, has also popularized bone broth throughDr. Kellyann's Bone Broth Diet.
Dr. Kellyann's bone broth is a tasty and convenient way to incorporate bone broth into your diet. For more inspiration on ways to use bone broth,Dr. Kellyann's bone broth cookbook has plenty of healthy recipes that include bone broth, including soup recipes, stews, and smoothies.
Sources:
Bone Broth: Is It Good for You? | Cedars-Sinai
CollagenSupplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics | National Library of Medicine
Recipes
by Dr. Kellyann
on May 11 2023
If you're comfortable making bone broth now and want to try something a little different why not try duck bone broth. It has a richer flavor than chicken bone broth and works great in all kinds of soups.
Prep: 15 min • Cook: 4 to 6 hrs • Total Time: 6-8 hrs • Yield: varies depending on pot size; these ingredients are sufficient for 2 to 3 quarts broth
Ingredients:
2 duck carcasses
6 to 8 chicken feet or 1 pig's foot (optional)
Enough purified cold water to just cover the bones in the pot; the pot should be big enough to add 2 to 3 quarts of water
¼ cup apple cider vinegar
2 to 4 large carrots, scrubbed and roughly chopped
3 to 4 stalks of organic celery, including the leafy part, roughly chopped
1 medium onion, cut into large chunks
1 clove garlic
2 teaspoons black peppercorns
Small bunch of fresh herbs such as parsley, sprigs of thyme and rosemary, bay leaf, and marjoram
Put duck carcasses into a roasting pan and place in a preheated 400º oven. Roast duck for one hour until the bones are well browned. This step isn't necessary, but it greatly enhances the flavor of duck bone broth.
Place all the bones in a slow cooker or large stockpot. Add the vinegar and enough purified water to cover everything by 1 inch. Cover the pot.
On medium heat, bring the water to a simmer. Use a shallow, wooden spoon to carefully skim the film off the top of the broth. If you are cooking in a crock pot, you will have to wait until the water gets warm before skimming, but you can continue with the next step.
Add all the remaining ingredients 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 stay beneath the water. You may have to add water during the cooking process.
Cook for at least 4 hours or up to 6. Turn off the cooker or remove the pot from the heat.
Using tongs or a large, slotted spoon, remove all the bones. 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 you do skim off the fat, retain it for roasting vegetables.
When chilled, the broth should be very gelatinous. The broth will keep for five days in the refrigerator and three or more months in your freezer.
Notes: You use chicken feet or a pig's foot for the cartilage, which is necessary for good broth and the health benefits of gelatin, collagen, and calcium. Neither chicken nor pig's feet will impart flavor to the broth. If you use chicken feet, you must remove the outer yellow skin if the butcher has not already done so.
To do this, immerse them in boiling water for 10 to 20 seconds, and they will peel easily. If you cook them any longer, peeling them is nearly impossible because they become rubbery. It's also easier to peel them before they are frozen. You can cut off the claws if you choose.
If your crock pot is small (2 quarts or less), you can cut back on the quantities in the recipe.
Measurements need not be specific in making broth. However, you'll have less work to do if you use a large kettle or stockpot on the stovetop. Since you might use the broth in various recipes, I prefer not to salt it while cooking.
Enjoy!
What Are the Benefits of Duck Bone Broth?
Like other bone broths, duck bone broth has several benefits. This flavorful broth is packed with essential nutrients that can support your overall health and wellness.
For instance, bone broths contain gelatin, collagen, and amino acids that can help maintain healthy joints and connective tissues, support gut and bone health, and encourage healthy skin, hair, and nails.
What Parts of the Duck Should You Use?
Using the right parts of the duck is crucial to making the best possible bone broth. To make duck bone broth, you'll need a whole duck or a duck carcass, including the wingtips, duck feet, and neck. Roasting the duck beforehand in duck fat and veggies like carrots, onions, and fresh thyme can add an extra layer of flavor to your broth.
If you're short on time or just want a convenient way to enjoy the benefits of bone broth, Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths are a delicious and hassle-free solution.
Simply heat them up and enjoy the hearty goodness of bone broth in a flash! These ready-to-go packages are perfect for busy weekdays or when you're on the go.
Duck Bone Broth: The Bottom Line
Making duck bone broth is a simple and rewarding process that can benefit your health and well-being. With the right ingredients and a little bit of time and patience, you can make a flavorful and nutritious broth.Whether you're making soups, stews, or ramen, replacing chicken stock with duck bone broth can add depth and richness to any dish. Start making duck bone broth and discover the many benefits of this nutrient-packed food.
Sources:
Specific Collagen Peptides Benefit the Biosynthesis of Matrix Molecules of Tendons and Ligaments | Journal of International Society of Sports Nutrition
A Review of the Effects of Collagen Treatment in Clinical Studies | National Library of Medicine
Recipes
by Dr. Kellyann
on May 10 2023
If you're looking for the best tomato soup recipe that's both delicious and easy to make, look no further. With just the right balance of flavors and ingredients, this soup is an excellent source of nutrients like vitamin A, vitamin C, calcium, and potassium.
This classic, delicious soup is warm, hearty, and updated for the Bone Broth Lifestyle. It's also high in dietary fiber and low in cholesterol and carbohydrates, making this easy tomato soup recipe a satisfying meal that can fit many healthy diets!
Scroll down for Dr. Kellyann diet/program compatibility.
Prep time: 5 min • Cook time: 5 min • Yield: 2 servings
Ingredients
28-ounce can of organic canned tomatoes (crushed, diced, or pureed tomatoes*)
2 cups Chicken or Beef Liquid Bone Broth (or 2 packets of Powdered Bone Broth and 16 ounces of water)
1 teaspoon dried thyme
1 teaspoon dried basil or oregano, or 10-12 fresh basil leaves
2 tablespoons ghee
Salt and pepper to taste
1/2 cup heavy cream (optional for cream of tomato soup)
Directions
If using crushed or diced tomatoes, use an immersion blender to blend on high for 30 seconds or until smooth.
Add blended tomatoes or tomato puree, bone broth, and seasonings to a pot, saucepan, or Dutch oven on medium-low to medium heat and bring to a simmer for about 2 minutes.
Add ghee, and then simmer for an additional 2 minutes.
Serve hot with freshly ground black pepper and garnish with:
Grated fresh parmesan cheese
A dollop of fresh pesto
Parmesan crisps for crispy croutons
Notes*
*Pureed tomatoes will make a slightly richer soup.
*Have a Whole Foods Market nearby? You can grab your ready-to-drink Dr. Kellyann Bone Broth right there!
What Can You Pair With This Tomato Soup?
There's something comforting about a classic bowl of warm tomato soup paired with a melty grilled cheese sandwich. Plus, it's easy to make a keto grilled cheese using homemade keto bread or your favorite low-carb store-bought bread. Fill it with slices of cheddar, Monterey jack, or Gruyere cheese for a unique twist on a classic flavor.
In addition to being delicious, this tomato soup provides the incredible benefits of bone broth with its high concentration of minerals and nutrients. This easy recipe for homemade tomato soup can be a tasty addition to your lunch or dinner meal plan.
What Kind of Tomatoes Should You Use?
There are a few options when making homemade soup with fresh tomatoes. Whole tomatoes, roasted tomatoes, crushed tomatoes, or even tomato paste can all work well as a base. To add more flavor to your tomato base, use garlic cloves, red pepper, and yellow onion to create a delicious and nutritious puree.
To make the tomato puree, sauté the garlic, bell pepper, and onion in olive oil until soft and fragrant. Add tomatoes and cook everything down until it's thick and jammy.
You can balance out the acidity of the tomatoes with some chicken broth or chicken stock. If you prefer, vegetable stock or vegetable broth are also great options.
The great thing about making tomato puree is that you can experiment with different veggies, spices, and bone broth flavors to create unique flavor profiles. And since you can make it in batches, you'll always have some on hand to use in various recipes, including this easy tomato soup recipe.
Dr. Kellyann Diet & Program Compatibility
This soup is compatible with:
Bone Broth Diet
10-Day Belly Slimdown
Cleanse and Reset
80/20 Maintenance/Bone Broth Lifestyle
Sources:
Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation | PMC
Chicken Broth vs. Stock: What's the Difference? | Consumer Reports
Recipes
by Dr. Kellyann
on May 01 2023
These Breakfast Meatballs are sure to become a morning favorite. Made with your choice of ground turkey or pork, a refreshing touch of apple, aromatic sage, and an optional hint of fennel, these meatballs are a flavorful way to enjoy a protein-packed breakfast. Plus, with instructions for both air-fryer and conventional oven methods, this versatile recipe is perfect for busy mornings or leisurely weekends alike.
PREP TIME: 10 min | COOK TIME: 8-15 min | YIELD: 4 servings
Ingredients
1¼ pounds ground turkey or pork, or a combination of the two
1 medium apple, grated
½ teaspoon ground or rubbed sage
½ teaspoon fennel seed (optional)
⅛-¼ teaspoon garlic powder
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon ground black pepper crushed red-pepper flakes (optional)
Avocado, coconut, or olive oil pan spray
Instructions
Place meat in a medium bowl. Use the large holes on a box grater or a food processor with the shredding disk to grate the apple. Squeeze as much juice as possible from the grated apple. Add sage, fennel seeds, garlic powder, salt, pepper, and red-pepper flakes (if using) and combine all ingredients.
Wet your hands and roll into 1" balls. Try to keep them the same size so they will cook evenly. You should get 16 small meatballs, about 1½ ounces each.
AIR FRYER METHOD:
Preheat the air fryer to 350°F. Place half the meatballs into the basket in one layer and lightly spray with pan spray. Cook for about 8 minutes, shaking the basket halfway through. Remove and keep warm while cooking the second batch. Test for doneness with an instant-read thermometer. Turkey should be cooked to an internal temperature of 165°F and pork to 160°F.
OVEN METHOD:
Preheat the oven to 400°F, center the rack in the top half of the oven, and line a baking sheet with parchment. Place the meatballs in one layer, leaving a bit of room between each meatball. Lightly spray each meatball with pan spray and bake for 15 minutes, or until they are cooked through. Test for doneness with an instant-read thermometer. Turkey should be cooked to an internal temperature of 165°F and pork to 160°F.
Notes
If you make the meatballs larger or smaller (or if you make patties) you will need to adjust the cooking time.
Recipes
by Dr. Kellyann
on Apr 19 2023
Get ready to bring the sizzle to your dinner table with our mouthwatering Fiesta Beef Fajitas recipe! Inspired by the vibrant flavors of Mexico, this dish is not only quick and easy to prepare, but also a surefire hit for the whole family. Packed with tender beef and colorful peppers, these fajitas are perfect for a festive weeknight meal or a fun weekend gathering.
Prep Time: 15 minutes | Cook Time: 15 minutes | Yield: 8 servings
Ingredients
⅔ - 1 cup fresh orange juice
⅓ cup apple cider vinegar
3 tbsp. Dr. Kellyann Beef Broth
2 cloves garlic, minced, or 1½ teaspoons garlic powder
1½ - 2 teaspoons dried oregano
1 teaspoon Celtic or pink Himalayan salt
¾ teaspoon ground cumin
½ teaspoon ground black pepper
2 pounds lean beef, cut into ½ strips
1 tablespoon + 1 teaspoon coconut oil
4 bell peppers, cut into strips
2 onions, sliced
Instructions
In a medium bowl or resealable plastic bag, combine the orange juice, vinegar, bone broth, garlic, oregano, salt, cumin, and black pepper. Add the beef and marinate for at least 2 hours in the refrigerator. (For more flavor, marinate the beef overnight.)
Spray or brush a nonstick skillet with some of the oil and heat over medium-high heat. Cook the bell peppers and onions until tender but still crisp. Remove from the pan and set aside. You may need to do this in 2 batches, depending on the size of your skillet. (Spray or brush the skillet with oil between each batch of vegetables or meat.)
Drain the beef. Discard the marinade. In the same skillet, cook the beef for 4 to 6 minutes, or until it reaches the desired doneness. You may need to do this in 2 batches; it's best not to crowd the meat, so it will cook quickly and evenly. Return the vegetables to the skillet to heat through.
Notes
Skirt, flank, top round, or sirloin steaks work best with this recipe. If you use top round, it's best to marinate it overnight to tenderize the meat.
Serve with Garlic Mashed Cauliflower "Potatoes" or Cauliflower Rice.
This recipe can be prepared ahead and refrigerated.
Variations
Serve the beef at room temperature piled into lettuce cup (bibb lettuce or
romaine works very well).
Use chicken instead of steak. Marinate the chicken for 1-2 hours.
Recipes
by Dr. Kellyann
on Apr 17 2023
Are you ready to heat things up in the kitchen? This appetizer recipe is perfect for game nights or just a cozy evening with loved ones. Not only are these Smokey Jalapeno Poppers mouthwateringly delicious, but they're also a surefire way to impress your friends with your culinary skills! So, slip on your cutest apron, and let's get cooking, because we're about to create a finger-licking, flavor-packed treat that's going to leave everyone craving more!
Prep time: 30 min • Cook time: 20 to 25 min • Yield: 16 poppers
Ingredients
½ pound ground sirloin
2 teaspoons coconut oil, melted
2 tablespoons onions, finely minced
1 clove garlic, finely minced
½ teaspoon cumin
1 teaspoon smoked paprika
1/8 teaspoon black pepper
2 teaspoons chipotle in adobo, only use the sauce
1 tablespoon fresh lime juice
2 tablespoons cilantro leaves, minced
8 medium to large jalapeno peppers halved lengthwise and seeded
8 slices lean bacon, sugar, nitrate- and nitrite-free, cut in half
Directions
Preheat oven to 350º F and place rack in the center of the oven. Cut the bacon slices in half and bake for 7 to 10 minutes. They should not be fully cooked, but the fat should be more translucent. Drain on paper towels and set aside.
Raise oven temperature to 400º F.
Mix ground sirloin, coconut oil, onions, garlic, cumin, smoked paprika, pepper, chipotle in adobo sauce, lime juice, and cilantro in a medium bowl.
Fill each jalapeno “boat” with meat filling. Wrap in a half strip of bacon and secure with a toothpick.
Place on a sheet pan lined with parchment and bake for about 20 to 25 minutes until the bacon is browned and sizzling. Serve immediately.
Notes
When working with the jalapenos, you may want to wear gloves. Be careful not to touch your face or eyes. Much of the heat of the pepper is in the seeds. You can also substitute miniature multi-colored peppers if you want an hors d’oeuvre with less heat.
Recipes
by Dr. Kellyann
on Apr 13 2023
Prep time: 5 min • Cook time: 15 min • Yield: 24 pancakes
Ingredients
2½ cups almond flour
1 tsp salt
2 tsp baking soda
8 eggs
½ cup of honey
2 tsp vanilla
Coconut oil
Enjoy Life Chocolate Chips
Directions
Preheat griddle.
In a large bowl, whisk together eggs, honey and vanilla. Add in almond flour, salt and baking soda
Grease griddle with Coconut oil and bring to a medium heat
Add mix to griddle, add chocolate chips as desired, cook until bubbles begin to form on top, flip and cook until golden brown
Tip: Serve with pure maple syrup
Recipes
by Dr. Kellyann
on Apr 12 2023
Embrace the change that comes with a healthy lifestyle by stepping out of your comfort zone and trying new, exciting flavors. This week, you'll ditch the bland and explore the bold tastes of this week's meal plan, featuring thrilling spices and big flavors. We'll also introduce optional intermittent fasting this week.
These recipes will not only liven up your mealtimes, but also contribute to a healthier waistline. Don't settle for boring — let these delicious meals take you on a journey to a better you, instead!
So, without further adieu, here's my Time Saving Tip of the Week:
Even when you have a clear cut path for the upcoming week, life gets busy and you may forget your plan. The next thing you know, you're impulsively eating handfuls of pretzels and ordering high-calorie takeout.
To stay on track, try leaving yourself a post it note before you leave in the morning with your next meal written on it, or leave your ingredients out on the counter so they're ready to go.
That way, when you walk in the kitchen after a long day, you don’t have to think. A healthier meal is achievable, no matter how busy or overwhelming your week gets.
Monday
Breakfast: Orange Blueberry Shake
Lunch: Hearty Beef Vegetable Soup
Dinner: Ahi Tuna with Tahini Lime Sauce + Side salad
Snack: 1-2 cups Bone Broth
Tuesday
Breakfast: Egg and Tomato Skillet
Lunch: Sweet Potato Mash with Indian Spices + 3-4 oz chicken, fish, or beef
Dinner: Hearty Beef Vegetable Soup
Snack: 1-2 cups Bone Broth
**Optional Fasting Day with 5-6 cups Bone Broth
Wednesday
Breakfast: Orange Blueberry Shake
Lunch: Ahi Tuna with Tahini Lime Sauce+ Side salad
Dinner: Sweet Potato Mash with Indian Spices+ 3-4 oz chicken, fish, or beef
Snack: 1-2 cups Bone Broth
Thursday
Breakfast: Egg and Tomato Skillet
Lunch: Sweet Potato Mash with Indian Spices + 3-4 oz chicken, fish, or beef
Dinner: Broccoli Salad with Creamy Poppyseed Dressing+ 3-4 oz chicken, fish, or beef
Snack: 1-2 cups Bone Broth
** Optional Fasting Day with 5-6 cups Bone Broth
Friday
Breakfast: Orange Blueberry Shake
Lunch: Hearty Beef Vegetable Soup
Dinner: Sweet Potato Mash with Indian Spices + 3-4 oz chicken, fish, or beef
Snack: 1-2 cups Bone Broth
Saturday
Breakfast: Egg and Tomato Skillet
Lunch: Broccoli Salad with Creamy Poppyseed Dressing+ 3-4 oz chicken, fish, or beef
Dinner: Ahi Tuna with Tahini Lime Sauce+ Side salad
Snack: 1-2 cups Bone Broth
Sunday
Breakfast: Refrigerator Purge Omelet
Lunch: Ahi Tuna with Tahini Lime Sauce + Side salad
Dinner: Broccoli Salad with Creamy Poppyseed Dressing+ 3-4 oz chicken, fish, or beef
Snack: 1-2 cups Bone Broth
Grocery List
2 lbs sweet potatoes
1½ pounds chuck or beef stew meat
4 tuna steaks (4-6 ounces each)
8 eggs
15 oz chicken, fish, or beef
2 medium onions
1 small red onion
2 medium potatoes
3 medium carrots
2 ribs celery
2 medium red bell peppers
1 pound fresh broccoli
1 cup fresh blueberries
3 cans full fat coconut milk
5-7 cloves garlic
1 can diced tomatoes (14 oz)
1 can diced tomatoes (24 oz)
¾ cup frozen green beans
½ cup frozen peas
1 lime
Cilantro
Fresh ginger
Pantry Items
Ghee
Ground coriander
Ground cumin
Ground turmeric
Ground ginger
Round cinnamon
Cayenne pepper
Celtic or pink himalayan salt
Black pepper
Olive or avocado oil
Beef bone broth
Dry red wine (optional)
Worcestershire sauce
Dried thyme
Sesame oil
Coconut aminos
Hot sauce
Honey tahini
Avocado mayo
Poppy seeds
Sunflower seeds
Monk fruit sweetener
Apple cider vinegar
Coconut milk or almond milk
Tomato paste
Balsamic vinegar
Italian seasoning
Bay leaves
Dr. Kellyann’s Chicken Bone Broth
Dr. Kellyann's Beef Bone Broth
Dr. Kellyann’s Orange Collagen Cooler
Recipes
Ahi Tuna with Tahini Lime Sauce
by Dr. Kellyann
on Apr 12 2023
Tuna is a wonderful fish to marinate. It absorbs aromatics from the marinade and adds infinite oomph to the tuna. This simple marinade is a medley of Asian seasonings that are a balance of umami, sour, salty, and spice. Before running off to the supermarket, read the notes to learn more about Ahi tuna.
*The tahini sauce is completely optional (but delicious!).
Prep time: 15 min (+ 2 hr to marinade) | Cook time: 3 min | Yield: 4 servings
Ingredients
For the marinade and tuna:
2/3 cup avocado oil
2 tablespoons toasted sesame oil
3-4 tablespoons coconut aminos
2 tablespoons fresh lime juice, about 1 lime
1 tablespoon fresh ginger, grated
3-4 cloves garlic, minced
2 dashes hot sauce
2 or more tablespoons avocado oil, for cooking
4 tuna steaks, 4-6 ounces each (see notes)
For the Tahini Lime Sauce:
1/3 cup tahini, well stirred if possible
¼ cup freshly squeezed lime juice, about 2 limes
1 tablespoon coconut aminos
2 teaspoons honey
2-3 dashes hot sauce or ¼ teaspoon crushed red pepper flakes
Pinch Celtic or pink Himalayan salt
3 to 6 tablespoons water
Instructions
To marinate the tuna:
Whisk together all ingredients in a non-reactive bowl except for the oil for cooking and tuna. Add the tuna to the marinade, cover, and refrigerate for 2 hours. You can also marinate the tuna in a sealed plastic bag.
To sear (if using sushi-grade):
Place a large sauté pan over high to medium-high heat and let the pan get hot. If you have a cast iron pan, it will give you the best results.
When hot, add 1 tablespoon avocado oil and wait until it shimmers. Place tuna in the hot oil and sear for 30 seconds to 1½ minutes to form a slight crust; flip and sear the other side. The inside should remain pink.
Tip: You may want to cook in two batches to avoid crowding. If so, you may need to use the additional tablespoon of oil. Again, be sure the oil is very hot.
If the tuna is not sushi-grade:
Fully cook to an internal temperature of 145 degrees F.
Reduce cooking heat to medium and skip the sesame crust, because it will burn. Brush with avocado oil to keep moist. Depending on thickness, it could take 4-5 minutes per side.
To make the tahini lime sauce:
In a bowl or blender add all ingredients for the Tahini Lime Sauce except for the water. Blend and add 1 tablespoon water at a time until you get the consistency you want (see notes). Keep refrigerated.
Optional sesame seed crust:
Spread ¼ cup or more black, white, or combined sesame seeds on a flat plate. When you take the tuna out of the marinade hold the fish so the excess marinade drips off, place it on top of the sesame seeds and coat one side, pressing to embed the seeds. Flip to coat the second side. Firmly press the seeds into the fish.
Notes
Sushi grade Ahi tuna is yellowtail tuna that has been flash-frozen as soon as it is caught, killing any bacteria and parasites. Saku tuna is another name for sushi grade Ahi. It is cut into a boneless, skinless block, vacuum sealed, and sold frozen. This is often used in restaurants.
Because tahini is made from ground sesame seeds, the sesame oil in it tends to separate, making it difficult to recombine, so you may need to use a blender.
This sauce recipe also makes a delicious salad dressing. For that, you might want to thin it more than you do for a sauce.
Recipes
by Dr. Kellyann
on Apr 12 2023
Loaded with tender chunks of beef, hearty vegetables, and fragrant herbs and spices, this soup is both satisfying and nutritious. It's also incredibly versatile, as you can add or substitute any vegetables you have on hand to create your own unique variation. Whether you're looking for a cozy meal to warm you up on a cold day or a healthy and filling dish to feed a crowd, this soup is sure to hit the spot.
Prep time: 30 min | Cook time: 1 hour | Yield: 6 servings
Ingredients
1 tablespoon olive or avocado oil
1½ lbs chuck or beef stew meat, cut into ¾-inch cubes
2 teaspoons Celtic or pink Himalayan salt, divided
1 medium onion, diced
2 medium potatoes, peeled and diced into ½-inch pieces
3 medium carrots, cut into coins or half-moons
2 ribs celery, diced
1 medium red bell pepper, diced
2-3 cloves garlic, minced
14-oz can diced tomatoes
4 cups Dr. Kellyann's Beef Bone Broth
1 cup dry red wine (or another cup of bone broth)
2 tablespoons Worcestershire sauce
1 bay leaf
1 teaspoon dried thyme
1 teaspoon ground black pepper
¾ cup frozen green beans (see notes)
½ cup frozen peas
Instructions
Add 1 tablespoon oil to a stockpot or Dutch oven over medium heat. Salt the beef with 1 teaspoon salt. When the oil is hot, brown beef in batches for about 3 – 4 minutes, flipping the meat so all sides brown. Keep the meat in one layer so you don’t crowd the pot. Remove beef as it’s cooked and set aside leaving the oil and brown bits in the pot.Using the same pot, still on medium heat, add potatoes, carrots, celery, and pepper and sauté 5-6 minutes. Add the garlic and sauté for another minute.
Add the beef back to the pot and add tomatoes, bone broth, wine, Worcestershire sauce, bay leaf, thyme, pepper, and remaining teaspoon salt and scrape up any brown bits left in the bottom of the pot using a wooden spoon. Cover and simmer on medium low for 1 hour.
Add the green beans and peas and simmer for another 5-10 minutes to warm through. Taste and adjust salt and pepper if needed. Remove bay leaf before serving.
Note
You can also use fresh green beans. Add them when you add the bone broth.
Recipes
Sweet Potato Mash with Indian Spices
by Dr. Kellyann
on Apr 12 2023
This Sweet Potato Mash with Indian Spices recipe is a perfect way to add some excitement and flavor to your traditional side dishes. The creamy and smooth texture of the sweet potatoes perfectly complements the bold and aromatic blend of Indian spices, including cumin, coriander, and turmeric.
Prep time: 10 min | Cook time: 40 to 50 min | Servings: 4 to 6
Ingredients
2 pounds sweet potatoes, scrubbed
3 tablespoons ghee
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground turmeric
½ teaspoon ground ginger
¼ teaspoon ground cinnamon
1/8 teaspoon cayenne pepper, optional
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon black pepper
2 tablespoons freshly squeezed lime juice, about 1 lime
3 tablespoons cilantro, discard stems, coarsely chopped
¼ to ½ cup Dr. Kellyann’s Chicken Bone broth
Cilantro, coarsely chopped (for garnish, optional)
Instructions
Preheat oven to 425 degrees F and place oven rack in the center of the oven. Line a baking sheet with parchment or foil.
Poke each potato with a fork in 4 or 5 places to release steam while roasting. Place on prepared baking sheet. Do not wrap them in foil. Bake for 40-50 minutes until very soft.
Tip: Test with a knife. The potatoes should be creamy on the inside.
While the potatoes are roasting, heat ghee in a small sauté pan over low heat and add coriander, cumin, turmeric, ginger, cinnamon, and (optionally) cayenne pepper. Stir to blend and warm for 1-2 minutes until the spices become fragrant. Add salt and pepper and set aside until potatoes are done baking.
When the potatoes are done, scrape the insides into a bowl. Pour the warm ghee and spice mixture, lime juice, and bone broth over the potatoes and mash. Garnish with cilantro.
Note
If you are a lover of curry, you can add ½ teaspoon or more to the spice mix.
If you want the dish to have more moisture, add additional bone broth.
Recipes
by Dr. Kellyann
on Apr 06 2023
The name of the game this week is PREP.
This meal plan includes three meals that have between 6-12 servings, which means you'll have plenty for the week… plus enough to freeze and eat later.
Because the majority of cooked foods can be stored in the freezer for up to six months without risk of spoilage, this is an excellent way to save time in the future or to have a fallback in case something goes wrong.
It’s amazing what a little planning can do!
So, without further adieu, here's my Time Saving Tip of the Week:
Need a little protein partner for your morning muffin? Try a scrambled egg or two rolled-up slices of nitrate free deli meat. You could also
Monday
Breakfast: Baked Eggs Cups with Artichokes and Spinach
Lunch: Greek Power Bowl
Dinner: Salmon with Orange Ginger Marinade
Snack: 1-2 cups Bone Broth
Tuesday
Breakfast: Strawberry Almond Muffin
Lunch: Chicken Wrap
Dinner: Stuffed Bell Peppers
Snack: 1-2 cups Bone Broth
Wednesday
Breakfast: Baked Eggs Cups with Artichokes and Spinach
Lunch: Chicken Wrap
Dinner: Salmon with Orange Ginger Marinade
Snack: 1-2 cups Bone Broth
Thursday
Breakfast: Strawberry Almond Muffin
Lunch: Greek Power Bowl
Dinner: Stuffed Bell Peppers
Snack: 1-2 cups Bone Broth
Friday
Breakfast: Baked Eggs Cups with Artichokes and Spinach
Lunch: Chicken Wrap
Dinner: Detox Veggie Soup
Snack: 1 serving fruit + 1 oz nuts
Saturday
Breakfast: Strawberry Almond Muffin
Lunch: Stuffed Bell Peppers
Dinner: Detox Veggie Soup
Snack: 1-2 oz nuts or ½ avocado
Sunday
Breakfast: Baked Eggs Cups with Artichokes and Spinach
Lunch: Chicken Wrap
Dinner: Detox Veggie Soup
Snack: 1 serving fruit + 1 oz nuts
Grocery List
2 scallions
1 head of bibb lettuce
3 cups baby spinach
1 8-oz jar water-packed artichoke hearts
12 eggs
2 oranges
1 piece fresh ginger
2 cloves garlic
2 medium onion
1 english cucumber
1 red pepper
4 green peppers
1 yellow pepper
1 pound ground bison
1 small zucchini
1 can diced tomatoes (12.5oz)
2 carrots
2 celery stalks
1 cup kale
1 cup cabbage
1 medium tomato + 8 cherry tomatoes
½ cup parsley
1 small jalapeno pepper
4 salmon filets (4-5oz) OR 1 whole filet (16-20oz)
1-2 scallions
1 cup fresh strawberries
2 cup cauliflower rice
2 pounds chicken
1 small can Kalamata olives
3 tablespoons fresh cilantro
Pantry Items
Avocado or coconut oil pan spray
Celtic or pink Himalayan salt
Black pepper
Dried thyme or tarragon
Olive oil
Sesame oil
Coconut aminos
Honey
Ghee
Coconut or almond milk
Pure vanilla or almond extract
Blanched almond flour
Coconut flour
Baking soda
Celtic or pink Himalayan salt
Chia seeds
Cayenne Pepper
Turmeric
Cinnamon
Oregano
Balsamic vinegar
Marjoram (optional)
Lemon juice
Fish sauce
Chili powder
Tomato paste
Italian seasoning
Dr. Kellyann Bone Broth, in your choice of flavors
Dr. Kellyann Protein Powder (or approved protein powder)
Recipes
Salmon with Orange Ginger Marinade
by Dr. Kellyann
on Apr 06 2023
Marinating salmon can transform it into a 5-star worthy dish. It keeps the fish moist and infuses it with so many flavors!
Prep time: 10 mins (plus 45 mins to marinate) | Cook time: 5-10 mins | Yield: 4 servings
Ingredients:
¼ cup olive oil
1 tablespoon toasted sesame oil
1½ tablespoons coconut aminos
2 tablespoons freshly squeezed orange juice
1 tablespoon honey
1 teaspoon orange zest
2 teaspoons fresh ginger, peeled and grated
1 clove garlic, grated or finely minced, about 1 teaspoon
½ small jalapeno pepper, seeded and minced or ¼ - ½ teaspoon crushed red pepper flakes
Four (4) 4- to 5-ounce salmon fillets or one 16- to 20-ounce whole fillet
Avocado oil pan spray
1 - 2 scallions, green parts only, diagonally sliced, for garnish
1 tablespoon plus 1 teaspoon toasted sesame seeds, for garnish, optional
4 orange slices, for garnish, optional
Instructions:
In a non-reactive bowl, combine avocado oil, sesame oil, coconut aminos, orange juice, honey, orange zest, ginger, garlic jalapeno/crushed red pepper flakes. Add salmon and cover tightly.
Tip: You can also use a sealable plastic bag to marinate the salmon.
Refrigerate for 1 hour, occasionally turning the salmon in the bowl or turning the bag. Do not leave salmon on the counter to marinate, and do not marinate for longer than 1 hour.
Meanwhile, preheat the broiler to high. Line a baking pan with foil and spray with avocado oil pan spray. Place salmon on pan and broil for 7-8 minutes. Check for doneness (see notes for testing instructions). Total broiling time will likely vary between 10-15 minutes, based on the thickness of the salmon and the temperature of your broiler. If salmon begins to get too brown, tent with foil.
When done, garnish with scallions and optionally sesame seeds and orange slices.
Notes
Salmon is done when it is opaque and easily flakes. The best way to check for doneness is with an instant-read meat thermometer. Fish should cook to 145 degrees F at the thickest part. Another method is to make a small cut with a knife so you can see the center of the fish. It should be opaque throughout and flake easily. Do not overcook. Fish is delicate and cooks quickly. It will dry out if overcooked. You do not need to turn the salmon when broiling.
Recipes
Baked Eggs Cups with Artichokes and Spinach
by Dr. Kellyann
on Apr 06 2023
These baked eggs cups with artichoke and spinach are really easy to make and you can freeze them for an easy breakfast on the run!
Prep time: 5 min | Cook time: 20 min | Yield: 4-6 servings (12 egg cups)
Ingredients
Avocado or coconut oil pan spray
2 scallions, including the green tops, thinly sliced
1 packed cup baby spinach, chopped
One (1) 8-ounce jar water-packed artichoke hearts, drained and coarsely chopped, about 1 cup
9 eggs
½ teaspoon Celtic or pink Himalayan salt
⅛ teaspoon black pepper
¼ teaspoon dried thyme or tarragon
Instructions
Preheat oven to 350 degrees F.
Spray a 12-cup muffin tin with avocado or coconut oil.
Divide scallions, spinach, and artichokes equally among the muffin cups. (The spinach may pop up over the top of the cup until you add the eggs.)
Crack eggs into a medium bowl, add salt, pepper, and thyme/tarragon and whisk together. Fill muffin cups ¾ full with egg mixture and bake for about 20 minutes.
Recipes
by Dr. Kellyann
on Mar 31 2023
Are you tired of spending a fortune on expensive high-protein meal prep plans that leave your taste buds bored and your wallet empty? Look no further! I have developed a delicious and affordable meal prep plan that not only satisfies your cravings but also helps you slim down your waistline.
By incorporating lean proteins and wholesome ingredients, I’ve created a meal plan that will keep you full and energized throughout the day. Say goodbye to bland meals and hello to tasty and satisfying options that won't break the bank. With this high-protein, affordable meal prep plan, you can achieve your health and fitness goals without sacrificing flavor or your budget.
Without further adieu, here's my Money Saving Tip of The Week:
Eggs are the great equalizer! Make the most of your leftover protein with omelets! That’s right. Before you let your protein go to waste, finish off what you have in the fridge by either adding it into an omelet or having it alongside eggs as a quick and easy meal.
Monday
Breakfast: Berry Chia Parfait
Lunch: 3oz protein of choice + Mashed Cauliflower
Dinner: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew
Snack: 1-2 cups Bone Broth or 1-2 oz nuts
Tuesday
Breakfast: Ginger Mango Smoothie
Lunch: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew
Dinner: Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing
Snack: 1-2 cups Bone Broth
Wednesday
Breakfast: Berry Chia Parfait
Lunch: 3 oz protein of choice with Mashed Cauliflower
Dinner: Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing
Snack: 1-2 cups Bone Broth
Thursday
Breakfast: Berry Chia Parfait
Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette
Dinner: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew
Snack: 1-2 cups Bone Broth or 1-2 oz nuts
Friday
Breakfast: Ginger Mango Smoothie
Lunch: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew
Dinner: 3 oz protein of choice with Mashed Cauliflower
Snack: 1-2 cups Bone Broth or 1-2 oz nuts
Saturday
Breakfast: Berry Chia Parfait
Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette
Dinner: Protein Omelette
Snack: 1-2 cups Bone Broth or 1-2 oz nuts
Sunday
Breakfast: Ginger Mango Smoothie
Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette
Dinner: Protein Omelette
Snack: 1-2 cups Bone Broth or 1-2 oz nuts
Grocery List
1 quart (4 cups) approved milk alternative
2 cups berries (strawberries, blueberries, raspberries, and/or blackberries - your choice)
1 cup fresh or frozen mango
1 pound skinless chicken or turkey breasts or boneless thighs
1 pound salmon filet
1-16 oz bag frozen cauliflower florets
3 carrots
1 onion
1 red onion
4 strips nitrate-free bacon
5 cloves of garlic
1 avocado
2 sweet potatoes
3 cups napa cabbage
1 red bell pepper
1 bunch cilantro
8 grain free taco shells
1 jalapeno
1 lime
3 teaspoons ginger
Pantry Items
Vanilla
Monk fruit sweetener
Chia seeds
Cinnamon
Ground sage
Dried thyme
Pink himalayan salt
Black pepper
Coriander
Olive oil
Salsa
Garlic
Coconut oil
Coconut Milk
Dry ground mustard
Apple cider vinegar or Red wine vinegar
Pecans or walnuts
Dr. Kellyann Bone Broth, in your choice of flavors
Dr. Kellyann Protein Powder (or approved protein powder)
Recipes
Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing
by Dr. Kellyann
on Mar 29 2023
Cabbage is not just for slaw anymore. This crunchy, flavorful green is also wonderful when paired with the richness of seafood and avocado to make tacos that will blow your mind. And they're so easy to make, you'll never order them at a restaurant again.
Prep time: 15 min | Cook time: 10 min | Yield: 8 tacos, 4 servings
Ingredients
For the cabbage salad with creamy cilantro dressing:
½ cup extra-virgin olive oil
1 avocado
3 tbsp. Dr. Kellyann's Thai Lemongrass Bone Broth
1 bunch fresh cilantro, stems removed, very coarsely chopped
1 garlic clove
3 tablespoons freshly squeezed lime juice, about 1½ limes
½ teaspoon ground coriander
½ teaspoon Celtic or pink Himalayan salt
3 cups green or Napa cabbage, very thinly sliced
1 small red bell pepper, ¼-inch dice
For the salmon:
Avocado oil pan spray
1 pound salmon fillet
½ teaspoon Celtic or pink Himalayan salt
¼ teaspoon ground black pepper
To complete the dish:
8 grain-free taco shells
Diced tomatoes or salsa fresca, for garnish, optional
Sliced jalapeno peppers, for garnish, optional
Instructions
To make the creamy cilantro dressing:
Combine olive oil, avocado, Thai Lemongrass Bone Broth, cilantro, garlic, lime juice, coriander, and salt in a food processor or blender and blend for 2-3 minutes until combined.
Add the cabbage and red bell pepper to a medium bowl, toss with dressing, and refrigerate so flavors can meld.
To make the salmon:
Preheat the broiler to high and generously spray a baking pan with avocado oil pan spray.
Place salmon on baking pan and broil for about 5 minutes. Check for doneness (see notes for testing instructions). Total baking time will vary between 5 and 8 minutes based on thickness.
To build the tacos, optionally warm and/or toast grain-free taco shells in an oven or in a dry sauté pan. Flake the salmon and divide among the tacos. Top with cabbage slaw. Garnish with diced tomatoes or salsa fresca, and optionally slices jalapeno peppers.
Notes
If you have extra slaw, enjoy it as a side dish with seafood or chicken. (It gets better after being the refrigerator overnight.) You can also make the Creamy Cilantro Dressing to use in salads, with a crudité, or to serve with almost any fish or chicken. If you're someone who does not enjoy the taste of cilantro, leave it out and/or replace with another herb of your choice, like thyme or rosemary.
Salmon is done when it is opaque and easily flakes. The best and easiest way to check for doneness is with an instant read thermometer. Fish should cook to 145 degrees F at the thickest part. Another method is to make a small cut with a knife so you can see the center of the fish. It should be opaque throughout and flake easily. As a general guide, cook fish for 5 minutes for every 1 inch thickness, measuring at the thickest part.
Do not overcook. Fish is delicate and cooks quickly. It will dry out if overcooked.
You do not need to turn the salmon when broiling.
Recipes
Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew
by Dr. Kellyann
on Mar 29 2023
Experience the joy, succulence and comfort of hearty and healthy slow-cooker meals using whole food ingredients like organic poultry and sweet potatoes. This slow-cooker turkey (or chicken) and sweet potato stew recipe is easy to prepare and makes a great staple meal — especially on chilly or rainy days.
This is a great recipe to bookmark for the holiday season, too. Can you say "unique leftovers"?
Prep Time: 20 min | Cook Time: 4-6 hours | Yield: 4 to 6 servings
Ingredients
1 pound skinless chicken or turkey breasts or thighs (see notes)
2 sweet potatoes, about 7 ounces each, peeled and cut into 2-inch cubes
3 carrots, cut into rounds
1 small onion, sliced
2 cloves garlic, smashed
½ teaspoon ground sage or ¾ teaspoon rubbed sage (see notes)
1 teaspoon dried thyme
Dash cinnamon
1½ quarts (6 cups) chicken bone broth
2 teaspoons Celtic or pink Himalayan salt
1 teaspoon ground black pepper
Place all ingredients in a 6- to 8-quart slow cooker. Cover and cook on high for 4 hours or on low for 6. When done, remove chicken/turkey and shred into 1-inch pieces with 2 forks and return to pot.
Notes
If you’d like a creamy sauce, about 30 minutes before the stew is done, remove about half the sweet potatoes and carrots along with some of the juices and place in blender or food processor with ½ cup or more full fat coconut milk. Return mixture to slow cooker and warm through for about 10 minutes.
You can use all white-meat chicken or turkey, but using some dark meat will add a depth of flavor not possible with all white meat. Slow cooking results in incredibly tender meat.
Ground sage is more concentrated than rubbed sage, and they both work equally well.
Recipes
by Dr. Kellyann
on Mar 29 2023
This yummy breakfast gets its name (and visually delighting presentation) thanks to layers of berries and homemade chia pudding. Never made chia pudding before? No sweat! We make it quick and simple to make. Whip up a batch, layer in your desired berries, and enjoy every single bite.
Prep time: 10 min | Chill time: 30 min or more | Yield: 4 servings
Ingredients
1 quart (4 cups) almond, coconut, cashew, or other unsweetened nut milk
1 teaspoon vanilla
Stevia or monk fruit sweetener equal to 3 tablespoons sugar
8 -12 tablespoons chia seeds, see notes
¼ - ½ teaspoon cinnamon, optional
2 cups sliced strawberries, blueberries, raspberries, blackberries, or any combination
Instructions
In a mixing bowl, combine milk, vanilla, sweetener, chia seeds, and cinnamon. Mix well and refrigerate for at least 30 minutes. It’s even better if you can chill it overnight.
To assemble the parfaits after chilling, spoon ½ cup chia pudding into 4 short canning jars or glasses, top with ¼ cup berries, ½ cup chia pudding, and top with the remaining berries. Refrigerate until serving.
Notes
If you’ve never made chia pudding, you’ll quickly see that chia seeds, when mixed in a liquid, turn it into a texture resembling pudding. Sometimes the seeds will form clumps, so mix well when you combine them with nut milk, and again after being refrigerated. Two tablespoons in a cup of milk with create a pudding-like texture, but if you like a thicker pudding, you can add additional seeds.
If you don’t want to go through the trouble of layering parfaits, just put the fruit on the top of the pudding, stir, and enjoy! It'll be just as tasty.
