Recipes
Recipes
by Dr. Kellyann
on Sep 30 2016
Prep time: 3 min • Yield: 1 serving
Ingredients:
1 scoop vanilla Bone Broth Protein
1 cup almond milk, unsweetened
1 small peach or ½ cup frozen peaches
⅓ cup full fat coconut milk
½ teaspoon pure vanilla extract
1 tablespoon, ground flax seed, optional
1 tablespoon chia seeds, optional
Ice, optional
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
Supercharged Chocolate Shake
Supercharge your shake with greens, healthy fats, antioxidants, omegas, iron, and fiber.
Prep time: 3 min • Yield: 1 serving
Ingredients:
1 cup water or almond milk, coconut milk, or coconut water if you’re on the maintenance plan
1 scoop chocolate Bone Broth Protein or 1 Super Chocolate Smoothie
Handful fresh spinach (about 1 cup)
½ cup blueberries
1 tablespoon ground flax seed or hemp seed
¼ avocado (optional for those on 80/20 maintenance)
1 tablespoon raw cacao powder (optional for those on 80/20 maintenance)
Ice, add to blender or pour shake over ice (optional)
Directions: Pour liquid into blender first then add all other ingredients. Blend well
Note: For a post workout shake, coconut water is a good choice.
Add-ins: To add even more nutrients to your shake you can add 1 tablespoon of any of the following. Flax seeds add fiber, protein, and omega-3’s Chia seeds add fiber and protein Hemp seeds add a nutty flavor and protein Greens such as spinach, kale, chard, parsley, etc. add vitamins, minerals, and fiber
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
The Blue and Green Shake
Prep time: 3 min • Yield: 1 serving • Value: 1 protein, 1 fruit, 1 fat
Ingredients:
1 scoop Bone Broth Protein in Vanilla
1 cup almond milk, unsweetened
1 handful blueberries, about ½ cup
1 cup spinach, packed
½ avocado
½ to 1 teaspoon pure vanilla extract
1 tablespoon ground flax seed, optional
1 tablespoon chia seeds, optional Ice
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
Prep time: 2 min • Yield: 1 serving • Value: 1 protein, 1 fruit, 1 fat
Ingredients:
1 scoop Tropical Pina Colada Cooler
1 cup almond milk, unsweetened
⅓ cup full fat coconut milk
¼ cup fresh, frozen, or canned unsweetened pineapple
1 tablespoon, ground flax seed, optional
1 tablespoon chia seeds, optional
Ice, optional
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Enjoy!
Recipes
Double Chocolate Pudding Shake
by Dr. Kellyann
on Sep 30 2016
Double Chocolate Pudding Shake
Chocolate pudding in a glass! Yum! You can eat this shake with a spoon! Extra chocolate adds richness and chia and xanthan gum provide a creamy, silky consistency. This shake is for those on the maintenance plan.
Prep time: 3 min • Yield: 1 serving
Ingredients:
1 cup water or almond milk or coconut milk
1 scoop chocolate Bone Broth Protein™
¼ avocado
1 tablespoon raw cacao powder
1 tablespoon chia seeds
¼ teaspoon xanthan gum
Ice – add about 6 ice cubes to blender
Directions: Pour liquid into blender first then add all other ingredients. Blend well. Refrigerate for about an hour to thicken into a pudding consistency.
Note: For a post workout shake, coconut water is a good choice.
Add-ins: To add even more nutrients to your shake you can add 1 tablespoon of any of the following. Flax seeds add fiber, protein, and omega-3’s Chia seeds add fiber and protein Hemp seeds add a nutty flavor and protein Greens such as spinach, kale, chard, parsley, etc. add vitamins, minerals, and fiber
Enjoy!
Recipes
by Dr. Kellyann
on Sep 30 2016
Green Goddess Smoothie
Prep time: 5 min • Yield: 1 serving • Value: 1 protein, 1 vegetable, 1 fat
Ingredients:
1 scoop vanilla Bone Broth Protein
1 cup almond milk, unsweetened
1 cup spinach, tightly packed
½ avocado
¼ teaspoon pure vanilla extract
1 tablespoon, ground flax seed, optional
1 tablespoon chia seeds, optional
Ice, optional
Directions: Place all ingredients in blender and blend until smooth and creamy. Optionally blend in a handful of ice cubes.
Recipes
by Dr. Kellyann
on Sep 30 2016
Who doesn’t like chocolate with refreshing peppermint? They’re such a great flavor combo.
Prep time: 3 min • Yield: 1 serving
Ingredients:
1 cup water or almond milk, coconut milk, or coconut water if you’re on the maintenance plan
2 tablespoons coconut cream or ¼ cup full-fat coconut milk (optional for those on maintenance, adds creaminess)
1 scoop chocolate Bone Broth Protein
2 to 3 fresh mint leaves or ⅛ or more teaspoon natural mint flavoring
Ice, add to blender or pour shake over ice (optional)
Directions: Pour liquids into blender first then add all other ingredients. Blend well.
Note: For a post-workout shake, coconut water is a good choice.
Add-ins: To add even more nutrients to your shake you can add 1 tablespoon of any of the following.
Flax seeds add fiber, protein, and omega-3’s
Chia seeds add fiber and protein
Hemp seeds add a nutty flavor and protein
Greens such as spinach, kale, chard, parsley, etc. add vitamins, minerals, and fiber
Enjoy!
Recipes
The Fastest Chicken Bone Broth
by Dr. Kellyann
on Jan 31 2016
Prep: 15 min • Cook: 90 min to 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 or 1 pig’s foot*
One whole chicken and additional wings or thighs, optional*
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 garlic
2 teaspoons peppercorns
¼ to ½ cup apple cider vinegar, depending on the size of the pot
Enough purified water to just cover the bones when they are in the pot
Directions: Place all the bones, vegetables and the peppercorns in pressure cooker. Add the vinegar and enough purified water to cover everything by 1 inch. Cover pressure cooker and secure the lid. Cook on high heat and bring the pot up to its full pressure. This will likely take 10 – 15 minutes. Reduce the heat to maintain the pressure and cook for 90 to 120 minutes. Turn off the heat and allow the pressure cooker to release pressure naturally; about 15 minutes. Open pressure cooker and follow instructions for storage.
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
Bloody Bull – a Bone Broth Cocktail
by Dr. Kellyann
on Jun 19 2015
Prep Time: 3 min • Yield: 2 servings
Ingredients:
3 ounces potato vodka (2 shots)
1 cup Beef bone both
1 cup organic tomato or vegetable juice
Beef bone broth frozen ice cubes or regular ice cubes
Directions:
Combine first 3 ingredients in a pitcher or drink shaker and whisk or shake well. Serve over bone broth ice cubes.
Variation:
A Brothy Mary is sometimes prepared with only the broth and tomato juice as noted above; however, I think it’s much more flavorful seasoning it as a Bloody Mary. Here’s the recipe for that:
3 ounces potato vodka (2 shots)
1 cup Beef bone both
1 cup organic tomato or vegetable juice
1 tablespoons fresh lemon juice
1 tablespoons fresh lime juice
1 to 2 teaspoons Worcestershire Sauce
1 teaspoon garlic, minced (optional)
½ teaspoons tabasco
½ teaspoon Celtic or Pink Himalayan salt (if juice is unsalted)
½ teaspoon pepper
Beef Bone Broth frozen ice cubes
Chipotle in Adobo, sauce only (optional, for smoky and hotter variation)
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
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 Apr 02 2015
Just have fun with whatever you’re in the mood for.
Lemon water is, of course, a no-brainer. I add lemon slices to pure water, a great tonic for re-energizing after a long day.
Or cut up some orange and lime slices and add to mineral-enhanced water. Totally refreshing.
If you’re in the mood for cukes, grab some at the farmers’ market and add some slices (maybe three to six per pitcher) to super cold water.
(This is an excellent substitute for sodas and other sugary drinks. I make different kinds all the time, using everything from cucumbers to citrus fruits.)
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
by Dr. Kellyann
on Nov 06 2014
Prep time: 3 min • Yield: 1 serving
Ingredients
1 cup almond milk or other nut milk
1 scoop Bone Broth Protein in Vanilla or 1 packet Vanilla Super Smoothie
1/3 to 1/4 cup canned coconut milk
1 baked apple
3 to 4 tablespoons of the spiced juices from the baked apples
1 tablespoons maple syrup
6 to 9 ice cubes
These ingredients are based on personal taste. In using the juices from the baked apple you may choose not to add more spices:
1/8 to ¼ teaspoon ground nutmeg
1/8 to ¼ teaspoon ground cinnamon
Dash of ground allspice (optional)
Dash of ground ginger (optional)
Directions
Put all ingredients in a blender and whip until smooth and creamy. Optionally, sprinkle a dash of cinnamon or nutmeg on the top.
Notes This is apple pie in a glass! If your protein powder is sweetened, or you're on my Bone Broth Diet or 10-Day Belly Slimdown, omit the maple syrup. You can substitute the canned coconut milk for 1 to 2 tablespoons of nut butter for a nuttier flavor. Since this tastes like dessert to me, I will sometimes pour it into two small bowls and freeze it for about an hour and eat it with a spoon!
Hope you enjoy!
