Recipes
Recipes
by Dr. Kellyann
on Oct 28 2014
This is pumpkin pie in a glass! Prep time: 3 min • Yield: 1 serving
Ingredients
1 cup almond milk, unsweetened
½ cup pumpkin puree (plain canned or cooked pumpkin; not pumpkin pie filling)
⅓ cup full fat coconut milk (canned)
1 packet Bone Broth Protein in Vanilla
½ teaspoon pure vanilla extract (optional)
½ teaspoon ground cinnamon
⅛ teaspoon ground allspice
¼ teaspoon ground nutmeg
½ cup ice
Directions
Pour liquids into blender first then add all other ingredients.
Blend well.
Sprinkle a dash or cinnamon or nutmeg on the top. (optional)
Notes 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!
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
All Natural Sports Drinks (I Call RocketFuel)
by Dr. Kellyann
on Apr 10 2014
Nothing could be easier than making your own sports drinks. Whether they are for you or your kids there is a simple basic recipe. From there, you can play with the amount of natural sweeteners and fruit juice(s) to develop the flavors you like. You can mix up the juices any way you choose and use honey or maple syrup. We prefer the maple syrup because its flavor is more subtle than honey. Here is a basic recipe, along with several of my favorites.
Basic Sports Drink Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup raw organic honey or organic Grade B maple syrup (you can use a little more if you want it sweeter, but ¼ cup seems to sweeten it perfectly to my liking)
¼ teaspoon Celtic sea salt
3 ½ cups pure filtered water or coconut water
¼ to ½ cup freshly squeezed juice or organic juice (You might want to add more juice for your kids. There are no rules. Just be sure to use an unsweetened juice.)
Instructions
Bring ½ cup water to a boil. Remove from heat and stir in sweetener and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When honey/syrup mixture is cool, add to pitcher, stir, and refrigerate.
My Three Favorites
Lemon Mint Sports Drink
Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup organic Grade B maple syrup
¼ teaspoon Celtic sea salt
3 ½ cups pure filtered water
¼ cup freshly squeezed lemon juice, about 2 lemons (I love Meyer’s lemons when I can get them)
2 or 3 sprigs fresh mint
Directions
Bring ½ cup water to a boil. Remove from heat and stir in maple syrup and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When syrup mixture is cool, add to pitcher, stir, and refrigerate.
Dark Cherry Sports Drink
Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup organic Grade B maple syrup
¼ teaspoon Celtic sea salt
3 ½ cups pure filtered water
1/3 cup dark cherry juice (unsweetened)
Directions
Bring ½ cup water to a boil. Remove from heat and stir in maple syrup and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When syrup mixture is cool, add to pitcher, stir, and refrigerate.
Cranberry Orange Sports Drink
Prep time: 10 min • Yield: a little over 4 cups (1 quart)
½ cup pure filtered water (to make a simple syrup)
¼ cup organic Grade B maple syrup
½ teaspoon Celtic sea salt
3 ½ cups organic coconut water
¼ cup cranberry juice (unsweetened)
½ cup freshly squeezed orange juice (about 1 large orange)
Directions
Bring ½ cup water to a boil. Remove from heat and stir in maple syrup and salt. Let cool. Pour remaining ingredients into a pitcher or jar. When syrup mixture is cool, add to pitcher, stir, and refrigerate.
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.
Recipes
by Dr. Kellyann
on Sep 21 2013
Prep time: 5 min • Yield: 10 servings
Ingredients
¼ cup coconut oil
2 teaspoons cayenne pepper
3 sweet potatoes, peeled and thinly sliced
Directions
Preheat the oven to 400 degrees.
Combine the oil and cayenne pepper in a medium bowl. Add the sweet potatoes and toss to coat them with the oil mixture.
Spread the sweet potatoes in a single layer on a parchment-lined baking sheet.
Bake for approximately 20-minutes, flipping halfway through, until the sweet potatoes begin to brown. Check frequently to avoid burning smaller pieces. They will shrink in size and crisp up as they cook.
Let the chips cool for about 3-minutes before serving.
Recipes
by Dr. Kellyann
on Sep 09 2013
Prep time: 5 min • Cook time: 4 to 8 hr • Yield: Six 1-cup servings
Ingredients
4-pound roasting chicken
½ teaspoon salt
¼ teaspoon pepper
¼ cup roughly chopped onions
¼ cup roughly chopped celery
¼ cup roughly chopped carrots
½ teaspoon dried rosemary
Directions
Rinse and pat the chicken dry. Place it in the slow cooker with the onions, celery, carrots, rosemary and season with the salt and pepper.
Fill the slow cooker about two-thirds full with water (just enough to cover the carcass and bones, about 6 cups).
Cook on low for 4 to 8 hours.
As it cooks, after about 2 to 3 hours, you can remove the cooked chicken from the slow cooker and refrigerate or freeze the chicken for future use.
Before using the bone broth, strain and discard the bones, skin, cooked vegetables, and rosemary.
Notes If you buy a precooked roasted chicken, you can skip Step 1 and prepare the recipe before going to bed to wake up to a beautiful, delicious broth.
