Recipes
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.
Recipes
by Dr. Kellyann
on Mar 24 2023
You don’t need elaborate or expensive meals to meet your nutrition goals each week. When you're trying to lose or maintain your weight, the right meal prep plan should feature protein-based meals made with fresh foods and filled with vitamins and minerals.
The meals featured in all of my prep plans will keep you full and satisfied — without that uncomfortable heavy feeling. They're simple enough for anyone to prepare and have plenty of variation to keep your taste buds happy all week.
Healthy eating should never be boring or bland. With these options, even the biggest foodies will be thrilled! Bon appetit, and feel free to share these recipes with family and friends.
Without further adieu, here's this week's Time Saving Tip of the Week:
Make smoothie bags ahead of time! Add all the measured fruit and veggie ingredients for your smoothie into a zip lock bag and freeze. Add measured amounts of dry ingredients like seeds and protein powder into another container. This will cut down on smoothie-making time!
Monday
Breakfast: Ham and Asparagus Frittata
Lunch: Kale Apple Cherry Cashew Salad
Dinner: Spaghetti Squash and Meatballs
Snack: 1-2 cups Bone Broth
Tuesday
Breakfast: Ham and Asparagus Frittata
Lunch: Creamy Avocado Soup(The recipe includes an optional mango salsa to top!)
Dinner: Arugula Salad with Pomegranate Vinaigrette + 1 serving protein of choice
Snack: 1 serving fruit
Wednesday
Breakfast: Shamrock Smoothie
Lunch: Kale Apple Cherry Cashew Salad
Dinner: Lemon Chicken Cutlets with Asparagus
Snack: 1-2 cups Bone Broth
Thursday
Breakfast: Shamrock Smoothie
Lunch: Lemon Chicken Cutlets with Asparagus
Dinner: Arugula Salad with Pomegranate Vinaigrette+ 1 serving protein of choice
Snack: 1-2 cups Bone Broth
Friday
Breakfast: Ham and Asparagus Frittata
Lunch: Creamy Avocado Soup
Dinner: Lemon Chicken Cutlets with Asparagus
Snack: 1-2 cups Bone Broth
Saturday
Breakfast: Strawberry Smoothie
Lunch: Creamy Avocado Soup
Dinner: Arugula Salad with Pomegranate Vinaigrette+ 1 serving protein of choice
Snack: 1-2 oz nuts
Sunday
Breakfast: Strawberry Smoothie
Lunch: Refrigerator Purge Meal*
Dinner: Refrigerator Purge Meal*
Snack: 1-2 cups Bone Broth
* This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.
Grocery List
1 pound boneless skinless chicken breasts cutlets
4 to 5 ounces ham (sugar and nitrate-free)
¾ pound ground beef
¼ pound ground pork
9 eggs
1 red bell pepper
2 ripe mangos
1 large spaghetti squash
2 red onions
1 small onion
2 cups spinach
8 cloves garlic
1 bunch kale
1 apple
½ cup cherries
5 cups chicken bone broth
4 avocados
4 fresh mint leaves
1 cup fresh parsley
8 basil leaves
1 small jalapeno
1 lime
½ cup + 2 tablespoons fresh cilantro
½ cup pomegranate juice
2 small shallots
1 5-ounce box baby arugula
1 apple
1 medium beet
1 English cucumber
2 tablespoons pomegranate arils
4-6 ounces sheep or goat milk feta or shaved Manchego cheese
3 leeks
2 pounds asparagus
1 lemon
28 ounce can diced tomatoes
Pantry Items
Avocado oil
1 cup full fat canned coconut milk
Ghee
Ground coriander
Celtic or pink Himalayan salt
Black pepper
Extra virgin olive oil
Balsamic vinegar
Sesame seeds
Honey or maple syrup
Dijon mustard
Walnuts or pistachios
Cashews
Unsweetened vanilla almond milk
Chia seeds
Flaxseeds
Vanilla extract
Nutmeg
Coconut oil
Dr. Kellyann Bone Broth, in your choice of flavors
Dr. Kellyann Protein Powder (or approved protein powder)
Recipes
by Dr. Kellyann
on Mar 24 2023
Your skin needs hydration and collagen to stay soft and supple. With collagen from bone broth and healthy oil from avocados, this soup give your body what it needs to keep your skin dewy and glowing.
We've also included a sweet and spicy mango salsa to add a whole new depth of flavor to the avocado soup. If you're allergic to mangos or prefer another topper, there are several options in the notes that you might enjoy.
Prep time: 20 min for both recipes | Cook time: 20 min | Yield: 4-5 servings
Ingredients
For the soup:
2 tablespoons avocado oil
1 small onion, about ½ cup diced
1 clove garlic, minced
1 quart (4 cups) chicken bone broth
2 ripe avocados, peeled and cut into chunks
1 cup full fat canned coconut milk
¼ cup freshly squeezed lime juice, about 2 limes
½ cup cilantro, stems removed
½ - 1 teaspoon ground coriander
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon black pepper
For the mango salsa:
2 ripe mangos, ¼-inch dice
½ red bell pepper, ¼-inch dice
¼ cup red onion, ¼-inch dice
½ small jalapeno, seeded and finely minced, about 2 tablespoons
2 tablespoons freshly squeezed lime juice, about 1 lime
2 tablespoons cilantro, stems removed, coarsely chopped
¼ - ½ teaspoon Celtic or pink Himalayan salt
Instructions
To make the salsa:
Combine all ingredients in a bowl, toss, and refrigerate so flavors can meld while you prepare the soup.
To make the soup:
In a stockpot over medium heat, add avocado oil and onions and sauté for 7-8 minutes until soft. Add garlic and sauté for another 1-2 minutes.
Add broth, avocados, coconut milk, lime juice, cilantro, coriander, salt, and pepper and simmer for 15–20 minutes. Blend with an immersion blender or using a food processor or blender. If you use the latter, process the soup in batches, covering the top with a clean kitchen towel to avoid getting burned.
If you want to thin the soup, add a little more bone broth. To make the soup even creamier, add more coconut milk. Serve with mango salsa or one of the variations below.
Notes
There are endless delicious variations for this one. If you decide to skip the mango salsa, any number of ingredients make excellent toppings for this soup. A few of my favorites are onions or scallions, chopped cilantro, salsa fresca, chopped tomatoes, a drizzle of olive oil, toasted pepitas, or hot sauce.
If you enjoy hot and smoky flavors, consider adding smoked paprika, ground chipotle powder, or chipotle in adobo to the soup. If you use the latter, add before blending. Start with ½ chipotle pepper and 1 or 2 teaspoons of adobo. You can always add more, but you can't take it back.
Recipes
Lemon Chicken Cutlets with Asparagus
by Dr. Kellyann
on Mar 24 2023
This is a quick and easy skillet dinner you can have on the table in less than 30 minutes. It’s also a great dish to prepare for buffets because the chicken cutlets are smaller than a whole breast and it’s delicious at room temperature.
Enhance the flavor of this dish with one of my favorite pairings... a mug of my Thai Lemongrass Bone Broth!
Prep time: 15 min | Cook time: 15 min | Yield: 4 servings
Ingredients
1 pound boneless, skinless chicken breasts (place in the freezer for about 15 to 20 minutes)
2 tablespoons ghee or pasture-raised butter, divided
½ teaspoon Celtic or Pink Himalayan salt
¼ teaspoon freshly ground black pepper
1 pound asparagus, trimmed and cut into 1-inch pieces
¼ cup Italian flat leaf parsley, coarsely chopped
1 tablespoon lemon zest
1 tablespoon lemon juice
Lemon slices for garnish (optional)
Directions
The easiest way to make chicken cutlets is to have the chicken partially frozen so you can slice it thinly. Place chicken breast on a cutting board and hold it flat with one hand. With a very sharp chef’s knife in your dominant hand, slice the chicken horizontally (parallel to the cutting board).
Pound each cutlet with a meat mallet into thin cutlets about ⅜- to ½-inch thick without shredding the meat. Alternately, place one hand over the other; use the heel of the bottom hand to press down and flatten each piece to a ⅜- to ½-inch thickness. Trim ragged edges.
Melt 2 teaspoons ghee/butter over medium-high heat in a large skillet. When the pan is hot, sauté several cutlets for about 3 to 4 minutes on each side just until it is cooked through. Be mindful not to overcrowd the pan. Remove the first batch of cutlets from pan, add 2 teaspoons ghee/butter and cook remaining chicken in batches.
When all the chicken is done, reduce heat to medium and return chicken to skillet and season with salt and pepper. Add remaining ingredients, cover, and let steam for about 4 to 5 minutes, until the asparagus is tender. Optionally garnish with lemon slices.
Serving suggestion:
Serve with cauliflower “rice” or ½ cup white rice if you are on the 80/20 maintenance plan.
Serve with a mug of Dr. Kellyann's Thai Lemongrass Bone Broth for a Perfect Pairing
Recipes
by Dr. Kellyann
on Mar 22 2023
Give into your guilty pleasures with my Protein Cookie Dough. Don't worry its egg-free!
Servings: 10 | Prep Time: 5 min | Chill Time: 1 hour
Ingredients:
1 scoop Dr. Kellyann's Complete Collagen Protein
1 cup blanched almond flour
1 1/2 Tbsp coconut flour
3 tbsp coconut oil organic, melted
3 tbs stevia)
1 tsp pure vanilla extract
4 Tbsp almond milk unsweetened, carrageenan-free
1/8-1/4 tsp pink Himalayan salt or Celtic salt
1/2 cup mini chocolate chips or chopped dark chocolate, optional
Directions:
Combine the almond and coconut flour in a medium bowl. Stir in the remaining ingredients, leaving out chocolate chips, and mix well until a smooth dough forms.
Stir in the chocolate chips to combine, then chill the dough for 1 hour.
Roll into balls or eat with a spoon! Store leftovers covered in the refrigerator for up to 4 days, or freeze to keep longer. Enjoy!
Recipes
by Dr. Kellyann
on Mar 22 2023
Prep time: 10 min | Yield: 1 serving
Ingredients:
For the Bowl:
1 or more cups cauliflower rice
4 to 6 ounces cooked chicken, diced or shredded (store-bought rotisserie chicken is fine)
1 medium tomato, cut into wedges or 8 to 10 cherry/grape tomatoes cut in half
5-inch piece English cucumber, sliced into half moons
¼ small onion, thinly sliced, optional
½ to 1 roasted red pepper, sliced (jarred is fine)
6 Kalamata olives, sliced
2 tablespoons flat leaf parsley, coarsely chopped
Dressing:
1 ½ to 2 tablespoons lemon juice, about ½ to 1 lemon
1 tablespoon of Dr. Kellyann's Greek Lemon Chicken Bone Broth Powder
1 teaspoon Balsamic vinegar
Dash dried oregano
Dash dried marjoram, optional
Dash garlic powder
2 teaspoons olive oil
Celtic or pink Himalayan salt, to taste
Black pepper, to taste
Directions:
Assemble bowl: Place rice into bowl and top with chicken, tomatoes, cucumber, onions, roasted peppers, and Kalamata olives. Sprinkle with parsley.
Make dressing: In a small bowl, combine lemon juice, vinegar, oregano, marjoram, and garlic powder. Slowly add olive oil, whisking to combine. Season with salt and pepper. Drizzle with dressing and serve.
Cut the Carbs: Why Use Cauliflower Rice?
We know that the carb of choice for many meal prep heroes is brown rice or quinoa. However, there’s a better way to enjoy a high-proteingrain bowl. The secret? Cutting out the carbohydrates.
Cauliflower rice has only three grams of net carbs per cup, which is significantly less than regular rice. If you’re looking for a low-carb solution to your meals that’s also satisfying and filling, look no further than a cauliflower rice bowl.
Cauliflower also offers more in the way of nutrients, including vitamins and antioxidants that can help you support your overall health. When combined with the power of protein, cauliflower rice offers weight loss support that can’t be beat!
If you’re worried about how cauliflower rice stacks up against whole grains or couscous, don’t worry. There are plenty of protein bowl recipes you can use to build a delicious and healthy meal with cauliflower as your base.
What Else Can You Put Into a Protein Bowl?
We recommend enjoying your buddha bowl with roasted chicken breast. However, there are other ways to pack in the protein! Substitute chicken for chickpeas, black beans, or lentils for a high-protein vegan bowl.
Or, add in some roasted sweet potatoes, avocado, tahini, feta cheese, or hummus for a delicious mix of healthy fats. Pop in some onions, bell peppers, or your veggie of choice, and you’ve just made an easy and well-balanced meal!
If you’re craving a crispy addition, toss in some pan-fried tempeh. You can substitute chicken for grass-fed beef and taco seasonings to make a burrito bowl or use eggs for your protein to make a delicious breakfast bowl. The options are endless!
Pair it with our homestyle bone broth for a tasty afternoon meal. Or, save the protein bowl for dinner and fill up on one of our chocolate protein shakes for some extra morning energy.
Protein Power: The Bottom Line
When it comes to weight loss, Dr. Kellyann is the expert. However, weight loss doesn’t have to be boring — with the right ingredients on hand, you can turn your favorite meals into weight-friendly indulgences!
One of the most important components of a balanced diet is protein. With this protein bowl recipe, you can rest assured that you’re hitting your macros while also satisfying your cravings.
Sources:
How Much Protein Do You Need Every Day? | Harvard Health
Protein in Diet | MedlinePlus Medical Encyclopedia.
Two Faces of Vitamin C—Antioxidative and Pro-Oxidative Agent | PMC
Recipes
by Dr. Kellyann
on Mar 21 2023
Winter is still hanging on, and what better way to stay warm and cozy than with a bowl of delicious soup? But if you're following a low-carb diet, finding tasty soup options that fit within your meal plan can be a challenge. That's why we're giving you something a little different this week! In this plan, we'll show you how to make several soups that are both low in carbs and packed with flavor, so you can stay on track with your healthy eating goals without sacrificing taste or your budget.
That's right! It's a week-long “souping plan” to take your health goals to the next level. And, yes, souping is as simple as it sounds. You drink nutrient dense soups for every meal and flood your body with vitamins and minerals while also giving your body a little break from chewing.
We’re even giving your breakfast soups! Feel free to have soups for every meal, but if you need a little crunch... we’ve offered snack options to keep you satisfied.
Monday
Breakfast: Egg Drop Broth
Lunch: Quick and Easy Chicken Soup
Dinner: Skinny Slow Cooked Chili
Snack: 1-2 oz nuts or 1 serving fruit
Tuesday
Breakfast: Cucumber Melon Gazpacho
Lunch: Skinny Slow Cooked Chili
Dinner: Quick and Easy Chicken Soup
Snack: 1-2 oz nuts
Wednesday
Breakfast: Egg Drop Broth
Lunch: Quick and Easy Chicken Soup
Dinner: Minted Pea Soup
Snack: 1-2 oz nuts or 1 serving fruit
Thursday
Breakfast: Cucumber Melon Gazpacho
Lunch: Minted Pea Soup
Dinner: Quick and Easy Chicken Soup
Snack: 1-2 oz nuts
Friday
Breakfast: Egg Drop Broth
Lunch: Skinny Slow Cooked Chili
Dinner: Minted Pea Soup
Snack: 1-2 oz nuts or 1 serving fruit
Saturday
Breakfast: Cucumber Melon Gazpacho
Lunch: Minted Pea Soup
Dinner: Skinny Slow Cooked Chili
Snack: 1-2 oz nuts
Sunday
Breakfast: Quick and Easy Chicken Soup
Lunch: Refrigerator Purge Meal
Dinner: Refrigerator Purge Meal
Snack: 1-2 oz nuts or 1 serving fruit
Grocery List
21 cups chicken bone broth (or 6 quarts)
¾ pound skinless, bone-in chicken breasts
¾ pound skinless, bone-in chicken thighs or drumsticks
8 ounces very lean ground beef (95% lean)
7 celery ribs
3 leeks
¾ cup parsley
5-½ - 1-inch piece ginger
5 small garlic cloves
3 eggs
3 handfuls spinach
2 onions
4 carrots
1 avocado
1 lemon or lime
1¼ C peppermint leaves
6 cups fresh or frozen green peas
6 button or Cremini mushrooms
1 english cucumber
1 zucchini
2 tablespoons chopped scallions
1 small cantaloupe or honeydew
1 cup canned diced tomatoes with juice
Pantry Items
Celtic or pink Himalayan salt or coconut aminos
Ground black pepper
Turmeric
Ghee
Olive oil
Chili powder
Dried oregano
Red pepper flakes
Minced garlic
