Recipes
Recipes
by Dr. Kellyann
on Jul 16 2018
I absolutely love a “two-fer”—and I don’t just mean a BOGO sale at the shoe store. I also love it when I can combine the power of two superfoods in a single recipe.
That’s why I’m excited about sharing one of my favorite recipes with you today—Golden Bone Broth, which gives you the benefits of bone broth (more on that here, if you’re new to it) and the spice turmeric. Golden Bone Broth is warm and satisfying, and a mug of it is pure bliss for your body and soul after a stressful day. What’s more, it’s serious medicine that can help you stay healthy for life.
Now, I know most of you are familiar with bone broth, and you’re already drinking it (and adding it to pot roasts, chili, and even cocktails) to get all of its benefits—benefits that include healing your gut, melting off belly fat, beautifying your skin and hair, and protecting your joints.
your gut, melting off belly fat, beautifying your skin and hair, and protecting your joints.
But did you know that adding turmeric to that broth can make it even better for you? Here’s the story.
The amazing benefits of turmeric
Turmeric contains curcumin, a beautiful yellow substance that’s one of nature’s most potent natural healers. Traditional cultures around the world revere curcumin for its healing properties, and Western scientists are now giving it the attention it deserves. Here are just some of the secrets they’re uncovering about curcumin’s anti-inflammatory, antioxidant, and infection-fighting powers:
It’s a strong pain-killer that doctors are now using to treat pain due to everything from Crohn’s disease and ulcerative colitis to osteoarthritis and dental procedures. In fact, research shows that curcumin can be even more effective than the prescription drug Voltaren in reducing arthritis pain.
It helps prevent diabetes or reduce complications from the disease. Curcumin fights diabetes in a variety of ways—for instance, by reducing inflammation and oxidative stress, lowering blood glucose, and helping to prevent the formation of molecules called advanced glycation end products (AGEs) that do serious damage to the body.
It fights cancer by inhibiting the proliferation of tumor cells. Studies show that curcumin, either alone or in combination with other substances, can help fight colorectal, pancreatic, breast, brain, and head and neck cancers.
It’s thermogenic, which means that it encourages your body to “heat up” and burn more energy—and that translates into a slimmer belly.
It lowers total cholesterol while raising levels of HDL (“good”) cholesterol.
It speeds the healing of wounds and protects against sun-related skin damage.
It can reduce symptoms of anxiety and depression.
It makes your gut healthier. Research shows that curcumin can increase bacterial richness (one key to a healthy microbiome) and foster the growth of beneficial bacteria.
It protects neurons from damage and may help to prevent or slow Alzheimer’s disease.
It helps prevent dangerous blood clots.
It fights the germs that cause periodontal disease and can help stop the flu from infecting you. And if your kids are prone to ear infections, it may help to reduce this problem.
It’s a detoxifier that can help protect your cells against damage due to heavy metals such as mercury.
That’s an awesome list of benefits—and one of the most remarkable things about curcumin is that it gives you all this disease-fighting power without any of the severe side effects that drugs can have. That means that it’s all upside, and no downside!
So seriously… if you aren’t adding turmeric and its gift of healing curcumin to your diet, it’s time to start. And here’s one of the easiest ways in the world to do it.
And note that your body’s ability to absorb and utilize turmeric’s active compounds is vastly improved when it’s paired with black pepper and/or fat.
Bone broth + turmeric = magic!
There are lots of wonderful ways to use turmeric—for instance, in smoothies, scrambled eggs, soups, or the turmeric tea recipe I have here. But nothing beats combining it with bone broth (and a little coconut milk to make it smooth and creamy). Here’s the recipe… easy, delicious, and loaded with healing power.
Salud!
Yield: 1 serving
Ingredients:
8 ounces Bone Broth or Collagen Broth To Go
1/4 to 1/3 cup of coconut milk
1/2 tsp ground turmeric powder or 1 1/2 tsp fresh ground turmeric
1/4 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder or 1 clove of garlic
Directions:Add all ingredients to a small pot and heat on medium until the bone broth reaches and slight rolling boil.
Note: Try a sprinkle of cayenne pepper or cinnamon for added thermogenic properties
Recipes
by Dr. Kellyann
on Jul 16 2018
Golden milk is the traditional turmeric-forward warm beverage with roots in Ayurvedic tradition that has gained broad modern appeal as a daily wellness ritual. The combination of turmeric, warm milk, ginger, cinnamon, and black pepper creates the signature golden color and warming flavor profile that gives the beverage its name. For women navigating cold and flu season or seeking a daily evening warm beverage ritual, golden milk fits well into the broader wellness framework alongside daily bone broth practice.
After two decades of clinical practice, Dr. Kellyann observed that the warm evening beverage ritual is one of the most sustainable daily wellness practices for midlife women, and golden milk provides a specific option that complements rather than replaces daily bone broth practice. The recipe below produces the traditional preparation with the ingredients and ratios that honor the ayurvedic tradition.
What Golden Milk Is
Golden milk combines turmeric (the primary ingredient giving the beverage its golden color and signature flavor) with warm milk (traditionally cow's milk, though plant-based milks work well in modern preparations), ginger and cinnamon for warming spice notes, black pepper (which affects turmeric absorption), and often a sweetener like honey or maple syrup to balance the earthy turmeric flavor. The combined beverage creates a warming, slightly sweet, aromatic drink that fits particularly well in cold-weather evening ritual. Dr. Kellyann's best time to drink bone broth guide covers warm beverage timing.
Research indexed in NIH's PubMed database has explored turmeric and its primary compound curcumin in various contexts, with findings generally supportive of its role in daily wellness practice when combined with black pepper for improved absorption. The Cleveland Clinic has covered turmeric in the broader wellness literature.
The Dr. Kellyann Golden Milk Recipe
Ingredients (Serves 1 to 2)
2 cups unsweetened almond milk or coconut milk (dairy milk works as well). 1 teaspoon ground turmeric. 1/2 teaspoon ground ginger (or 1 teaspoon fresh grated ginger). 1/2 teaspoon ground cinnamon. Pinch of ground black pepper. 1 teaspoon honey or maple syrup (adjust to taste). Optional: 1/4 teaspoon vanilla extract. Optional: 1 scoop Collagen Peptides Unflavored for added daily collagen amino acids.
Method
Combine almond milk, turmeric, ginger, cinnamon, and black pepper in a small saucepan over medium heat. Whisk thoroughly to incorporate the spices (turmeric can clump if not whisked well). Heat to just below a simmer; do not allow it to boil.
Reduce heat to low. Add honey or maple syrup and vanilla if using. Whisk to combine. If adding Collagen Peptides Unflavored, remove from heat first and whisk in the collagen until fully dissolved. Pour into mugs and serve warm.
Why Black Pepper Matters
The black pepper in the traditional recipe is not optional. Research has explored the role of piperine (a compound in black pepper) in supporting the absorption of curcumin (the primary compound in turmeric). Including even a small pinch of black pepper meaningfully affects what the body absorbs from the turmeric. The traditional ayurvedic preparation recognized this through generations of practice before modern research identified the specific mechanism.
When to Drink Golden Milk
Golden milk fits particularly well as an evening ritual beverage 60 to 90 minutes before intended sleep time. The warm liquid supports the physiological cooling process that precedes natural sleep onset. Dr. Kellyann's guide on the best time to drink bone broth covers evening timing frameworks that pair well with golden milk ritual. The warming spices create a comforting wind-down ritual that supports the transition from active day to sleep-ready. For women experiencing cold weather or seeking an evening warm beverage beyond coffee or standard tea, golden milk is a classic daily option.
Combined with daily Bone Broth Classic Chicken earlier in the evening (90 minutes before golden milk) or on alternating evenings, the two provide a layered evening ritual that supports the broader daily wellness framework. Collagen Hot Cocoa provides a chocolate-forward evening ritual alternative for women who want to rotate between warm beverage options.
Variations
Dairy Version
Substitute whole milk or 2% milk for the plant-based milk. The dairy version provides a richer, creamier result than plant-based versions. For women who tolerate dairy well and prefer the traditional preparation, the dairy version is the classic option.
Iced Version
For warm-weather preparation, make the golden milk base as directed, then chill in the refrigerator for at least 2 hours. Serve over ice. The chilled version works well for women who want the golden milk flavor profile in warm weather when the hot preparation does not fit the seasonal context.
Protein-Boosted Version
Add one scoop of Collagen Peptides Unflavored at the end of preparation for additional daily collagen amino acids. The unflavored collagen does not change the flavor of the golden milk and increases the protein contribution to the daily total.
Fresh vs Ground Turmeric
Both fresh and ground turmeric work in golden milk preparation. Fresh turmeric produces a slightly more vibrant flavor and color but requires more preparation (peeling and grating). Ground turmeric is more convenient for daily preparation. For sustained daily practice, ground turmeric is the practical choice. For special preparation or when fresh turmeric is readily available, the fresh version produces a slightly different and often preferred result.
Making Golden Milk a Daily Ritual
For women incorporating golden milk into daily evening ritual practice, the sustainable approach is 2 to 4 times weekly rather than daily. This prevents the flavor fatigue that daily consumption of any specific beverage produces. Rotating between golden milk, warm bone broth from the full Bone Broth collection, herbal tea, and other warm evening beverages keeps the daily practice fresh over months and years. The Harvard T.H. Chan School of Public Health Nutrition Source has covered evening beverage practices in the broader dietary guidance.
Frequently Asked Questions
What is golden milk?
Golden milk is a traditional turmeric-forward warm beverage with roots in Ayurvedic tradition. It combines turmeric (which gives the beverage its signature golden color), warm milk (traditionally dairy, though plant-based milks work well), ginger and cinnamon for warming spice notes, black pepper (which affects turmeric absorption), and often honey or maple syrup for sweetness. The combined beverage creates a warming, slightly sweet, aromatic drink that fits particularly well as an evening ritual.
Does golden milk really need black pepper?
Yes, the black pepper is not optional in traditional golden milk preparation. Research has explored piperine (a compound in black pepper) in the context of curcumin absorption, which affects what the body absorbs from the turmeric. Including even a small pinch of black pepper meaningfully affects the beverage's nutritional contribution. The traditional ayurvedic preparation recognized this through generations before modern research identified the specific mechanism.
Can I add Collagen Peptides Unflavored to golden milk?
Yes, adding one scoop of Collagen Peptides Unflavored to golden milk adds daily collagen amino acids without changing the flavor profile. Remove the saucepan from heat first, then whisk in the collagen until fully dissolved. This increases the protein contribution of the beverage from essentially zero to 10 to 20 grams depending on scoop size, converting the warm ritual beverage into meaningful daily collagen practice as well.
When is the best time to drink golden milk?
Golden milk fits particularly well as an evening ritual beverage 60 to 90 minutes before intended sleep time. The warm liquid supports the physiological cooling process that precedes natural sleep onset. The warming spices create a comforting wind-down ritual. Combined with daily Bone Broth Classic Chicken earlier in the evening or on alternating evenings, the two provide a layered evening ritual that supports the broader daily wellness framework.
Recipes
by Dr. Kellyann
on Jul 13 2018
Easy…consume foods—such as chicory root—and take prebiotics that promote a healthy gut system.
Ingredients like chicory root don’t taste great on their own. That’s why I’ve blended them into several of my products, such as my Collagen Shakes.
And, to make ingesting prebiotics and gut-healing ingredients, such as chicory root, even more appetizing, I’ve thrown together a few delicious shake recipes.
My favorite recipe right now is my Black Cherry Almond shake, and I’m going to teach you how to mix it up right now! Here’s how it’s made…
Ingredients:
1 cup water, unsweetened coconut milk, or unsweetened almond milk
2 tablespoons coconut cream or ¼ cup full-fat coconut milk
1 scoop Bone Broth Protein in Vanilla
½ cup frozen black cherries
1 to 2 drops natural almond extract
Blend with ice or mix with ice in a shaker.
Directions:
Pour liquid into blender first, and then add all other ingredients.
Blend well.
Optionally, top with a few frozen cherries.
That’s it! Easy as pie (and it kinda tastes like it too—yum!).
Enjoy!
Recipes
by Dr. Kellyann
on Jul 06 2018
When the summer heats up, simply cool down your favorite hot cocoa! This summer, try your favorite hot cocoa blended with ice for the perfect Frozen Hot Chocolate. For a collagen-rich, low-carb version use my Collagen Hot Cocoa.
Frozen Hot Chocolate
Prep Time: 5 Min – Yield: 1 serving
1 packet of Collagen Hot Cocoa
10 oz. unsweetened almond milk
1 1/2 cups of ice cubes
Optional- top with whipped coconut cream
Blend in a blender until the ice turns to a slushy consistency. Pour into a glass.
Enjoy!
Recipes
Gut-Healing Kimchi from the 10-Day Belly Slimdown
by Dr. Kellyann
on Jun 12 2018
Gut-Healing Kimchi Recipe from The 10-Day Belly Slimdown
PREP TIME: 30 MIN. (ACTIVE) | YIELD: ABOUT 4 CUPS
1 medium head napa cabbage
¼ cup Celtic or pink Himalayan salt (do not use iodized salt)
Filtered, nonchlorinated water
5 garlic cloves, grated or minced
1 teaspoon grated fresh ginger (about ½-inch knob)
2 tablespoons fish sauce or water
1 to 5 tablespoons Korean red pepper flakes (gochugaru; see Notes)
¾ cup peeled daikon matchsticks
4 scallions, cut into 1-inch pieces
2 carrots, cut into matchsticks
Wash the cabbage, cut it lengthwise into 2-inch-thick slices, and discard the center core. Put the cabbage in a large bowl and add the salt. Massage with your hands for a few minutes until it starts to soften, cover with filtered water, place a plate on top of the cabbage, and weight the plate down with something heavy, such as a can of tomatoes.
Let stand at room temperature for about 1½ hours. Put the cabbage in a colander and rinse well at least three times. Set aside to drain for 15 minutes while you make the seasoning paste. In a large bowl, combine the garlic, ginger, fish sauce or water, and Korean red pepper flakes to make a paste. Add the daikon, scallions, and carrots. Squeeze out any moisture left in the cabbage and combine it with the other vegetables and spicy paste.
Wearing rubber gloves, gently mix all the ingredients together and pack into a clean glass jar until the liquid rises above the vegetables. Leaving at least 1 to 2 inches of headroom, loosely seal the jar, and put it on a plate or in a bowl to collect any juices that overflow while the kimchi ferments. Keep the mixture at room temperature so the vegetables can ferment; do not refrigerate. Open the jar once daily to pack down the vegetables using a clean utensil and allow the gases produced during fermentation to be released.
This is also the time to taste it to see if it is fermented to your liking. After tasting, do NOT insert the utensil back into the kimchi. You will likely want 2 to 4 days of fermentation, unless you’re a hard-core kimchi fan. The longer it ferments, the stronger it gets. When done, refrigerate. Serve immediately or store in the refrigerator for 1 to 2 weeks.
NOTES: Fermented foods heal the gut by feeding it healthy bacteria. Korean red pepper flakes, or gochugaru, is a sun-dried Korean chile pepper that has been ground to a flaky/powdery texture. You can find it online or in Asian groceries. It is very hot and spicy with a bit of smokiness. Use 1 to 5 tablespoons depending on how hot you like your kimchi; if you are making it for the first time, start with about 2 tablespoons.
Gut-Healing Kimchi Recipe from the 10-Day Belly Slimdown Fermented foods heal the gut by feeding it healthy bacteria... and kimchi is one of my all-time favorite fermented foods!
Recipes
Avocado Mayo Recipe from the Dr. Oz Show
by Dr. Kellyann
on Jun 06 2018
On the Dr. Oz Show, I shared the avocado mayonnaise from my 10-Day Belly Slimdown. This recipe turns a food that's been demonized into an absolute superfood—and it's so easy to make you won't believe it.
Use fresh lemon, egg yolks, healthy avocado oil, salt, and dijon mustard to create a creamy, delicious condiment that will keep you burning fat and feeling satisfied and smart. Dr. Oz loves this recipe... and I know you will too!
You'll need a food processor to make this recipe, and pay attention to this special tip: pour the avocado oil in slowly after adding all the other ingredients in order to get that rich creamy texture. Here's the full recipe:
Avocado Mayo from the 10-Day Belly Slimdown:
4 teaspoons lemon juice
2 large egg
1 teaspoon dry mustard powder
1/2 teaspoon dijon mustard
1 teaspoon sea salt
1 cup avocado oil
Add the lemon juice, the eggs, the mustard powder, dijon mustard, and sea salt into the food processor and run on low until blended.
Slowly pour the avocado oil in while the food processor is running until you get a thick creamy texture.
And that's it! Enjoy with wraps or as a dip.
Recipes
by Dr. Kellyann
on May 17 2018
Here’s a little info about what clarified butter or ghee is and how to make it. Clarified butter has all the milk solids removed from the butterfat. The remaining butterfat is clarified butter and will remain golden yellow when melted with no separation. Typically, it is produced by melting butter and allowing the components to separate by density and spooning off the solids. Clarified butter can be used over high heat without burning as quickly as unclarified butter (You can see why chefs love it!) and will keep for 3 to 6 months in the refrigerator. On the Bone Broth Diet, it’s important to clarify your butter so that it will be nondairy.
HOW TO MAKE GHEE
Total Time: 5-10 Minutes
Ingredients: Grass- Fed Butter
Directions: Heat the butter gently, wait until the fat and dairy solids separate, and spoon off the solids. Ghee will keep for 3 to 6 months in the refrigerator. When cold, it will be solid again.
Here is the 411 on how ghee is made and why it’s so delicious - with no whey and casein it’s perfect for those who are lactose intolerant or avoiding dairy! Have you tried it? Let me know in the comments! — Dr. Mehmet Oz Posted by DrKellyann on Tuesday, May 15, 2018
Enjoy!
Recipes
Coconut Mocha Collagen Fat Bombs
by Dr. Kellyann
on May 08 2018
Coffee is a flavor enhancer for chocolate because it adds a depth and richness to chocolate. Bakers use this trick for adding depth to their chocolate recipes. It’s common to add a bit of espresso powder to chocolate recipes. In fact, coffee can be added in a small amount and make a big difference without creating a mocha flavor. I’ve heard it described as interplay of smoky, bitter, and rich that marries chocolate and coffee so well.
Combine coffee, chocolate and coconut and you have yourself a sinfully delicious, yet low-carb, treat with no added sugars. Keep in mind that the collagen bombs are full of good healthy fat, but coconut oil liquefies when it gets warm. So to keep your bombs solid, keep them in the refrigerator or freezer. I prefer the freezer because they are easier to remove from the pan, muffin tin, or candy molds. Within a minute they’re ready to enjoy. And they are literally melt-in-your-mouth delicious.
Prep time: 5 mins ● Cook time: 3 mins (optional) ● Yield: About 12 tablespoon-size servings
Ingredients:
¼ cup coconut oil
½ cup canned full-fat coconut milk
1 scoop or 1 packet Chocolate Collagen Shake™ or 1 packet Collagen Hot Cocoa™
1 packet Instant Collagen Coffee™
⅛ cup shredded unsweetened coconut, and optionally more for sprinkling on top
Directions: In a small saucepan heat coconut oil on low until melted. You can also microwave the coconut oil for about 30 seconds until melted. If you live in a warm climate, you may not need to melt the coconut oil if it is already liquefied. Stir together all ingredients. Pour into an 8” x 8” pan, mini muffin tins, or silicone/plastic candy molds. Top with additional coconut if desired. Freeze until firm. These bombs melt quickly out of the freezer, so take them out just before serving.
Enjoy!
Recipes
Creamy Chocolate Collagen Pudding
by Dr. Kellyann
on May 08 2018
The chia seeds in the pudding create the creamy pudding-like texture while adding healthy fats and fiber. The collagen and protein in my Chocolate Bone Broth Protein will keep you feeling satisfied for hours.
Ingredients:
½ avocado
1 cup almond milk or coconut milk (not canned)
1 scoop of Chocolate Bone Broth Protein Powder
1 tablespoon cocoa or cacao powder
1 tablespoon chia seeds
Directions:
In a small bowl mash the avocado with a fork until creamy. Add the remaining ingredients and blend until fully combined.Pour into bowl(s) or dessert cup(s).Refrigerate for at least an hour to thicken into a pudding consistency.
Enjoy!
Recipes
by Dr. Kellyann
on May 04 2018
If you’ve never had a Mexican chocolate drink, you’re in for a real treat. By adding cinnamon, ancho chili, and chipotle this shake is transformed. Chili and chocolate have been combined since the time of the Aztecs…..and for good reason.
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
Pinch or two cinnamon
1/16 teaspoon ancho chili powder (adjust to your liking)
1/16 teaspoon chipotle chili powder (adjust to your liking)
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
Vanilla Latte Collagen Mug Cake
by Dr. Kellyann
on Apr 27 2018
The texture of my collagen-rich mug cake is more cake-like than others I’ve tried thanks to baking powder. The cake will rise over the top of the mug while baking (use a really big mug to prevent it from spilling over), and will have a very moist cake-like texture.
The mug and the cake WILL BE EXTREMELY HOT when you remove it from the microwave. I know you’re going to be tempted to dig in, but wait a minute or two so you don’t burn yourself! Enjoy your latte in a mug… as a cake! Rich in protein and collagen and loaded with intense flavors, you’ll begin to think about your latte in a new way.
Vanilla Latte Collagen Mug Cake
Prep time: 5 mins ● Cook time: 2 to 2½ mins ● Yield: 1 serving
Ingredients:
¼ cup almond flour
½ mashed banana (optional)
1 egg
1 scoop Vanilla Bone Broth Protein
1 packet Collagen Coffee
½ teaspoon baking powder
Coconut oil pan spray
Directions: Combine all ingredients in a small bowl. Spray a large coffee mug with coconut oil. Pour in cake mix. Microwave for about 2½ minutes if you use the banana or about 2 minutes without the banana. The cake will rise up above the mug as it bakes, but will deflate when done cooking. Let cool for a few minutes before enjoying. The mug will be extremely hot.
Enjoy!
Recipes
Dr. Kellyann's Brain-Boosting Breakfast
by Dr. Kellyann
on Apr 07 2018
Want to start your day sharp as a tack, laser-focused, and crystal clear? Coffee, collagen, healthy fats, and low-carb makes for a great morning brain-boost.
I have this at least 2 to 3 mornings, or more, each week. As busy as I am, I need something quick, something that gives me energy, and definitely something that DOES NOT induce brain fog. And, you know how I feel about collagen, and this gives me my daily dose of collagen.
Personally I like to get between 15 and 30 grams of collagen a day, especially when I am intermittent-fasting, and my morning brain-booster gives me 21 grams of collagen in just my breakfast. So, BAM!, I am set for the day. And when you make this low-carb/no-sugar you’re keeping your insulin down and helps you stay in the glorious fat-burning state.
While I know a lot of people benefit from keto coffee, the high-fat coffee with two tablespoons of butter, coconut oil, and/or MCT oil, I prefer my prefer breakfasts to be more balanced in macronutrients–a healthier ratio of fat and protein.
What I love about my brain-boosting breakfast
It’s a quick breakfast that will keep me going strong all-day
I get my daily dose of collagen
It contains 15 grams of protein
I get a dose of healthy fats
I keep myself in the fat-burning state
I get to drink a guilt-free chocolately-latte in the morning
And, I keep my brain sharp and clear
Here's how to make it
1 packet Collagen Coffee To Go OR 8 to 12 ounce of your favorite brewed coffee
1 scoop Bone Broth Protein in Chocolate
1 teaspoon coconut oil
2 teaspoons MCT oil (or 2 more teaspoons of coconut oil or grass-fed ghee or butter)
Directions: Combine using blender.
Enjoy!
Recipes
by Dr. Kellyann
on Feb 14 2018
These sweet treats are absolutely delicious and melt in your mouth. A perfect craving-killer and dose of healthy fat for an 80/20 Forever snack.
Prep time: 5 mins ● Freeze time: 3-5 mins ● Yield: About 12 tablespoon-size servings
Ingredients
1/4 cup coconut oil
1/2 cup sunflower seed butter
1 scoop Bone Broth Protein in Vanilla
1 packet Instant Collagen Coffee™
1/8 teaspoon Celtic or pink Himalayan salt
Directions
In a small saucepan heat coconut oil and sunflower seed butter on low until melted. You can also microwave the coconut oil for about 30 seconds until melted. If you live in a warm climate, you may not need to melt the coconut oil if it is already liquefied. Stir together all ingredients. Pour into an 8” x 8” pan, mini muffin tins, or silicone/plastic candy molds. Freeze until firm. These bombs melt quickly out of the freezer, so take them out just before serving.
If desired, top with nuts, coconut flakes, or a dark-chocolate-covered espresso bean before freezing — bring them to a party and everyone will be impressed!
Recipes
Cinnamon Coffee Cake Collagen Fat Bombs Recipe
by Dr. Kellyann
on Nov 11 2017
Fat bombs are little low-carb, high-fat treats that became popular from people on the keto diet… they can be either sweet or savory—that you can eat as a replacement meal or a fun snack. They’re loaded with fats that curb your appetite and rev up your metabolism. Many people report that fat bombs give them an extra boost of energy for a workout; and help them fight cravings for hours—plus they make your taste buds happy!
For more information on these tasty and energizing little treats, check out the investigative segment I did all about fat bombs on the Dr. Oz show called, "Can Fat Bombs Help You Lose Weight?"! Whenever you get an ugly sugar craving, nosh on one of these delicious Cinnamon Coffee Cake Collagen Fat Bombs, and kiss that craving buh-bye! The best part about these collagen bombs is, it only takes 3 minutes to make!
Prep time: 5 mins ● Cook time: 3 mins (optional) ● Yield: About 12 tablespoon-size servings
Ingredients:
½ cup coconut oil
¼ cup almond butter
1 scoop Vanilla Bone Broth Protein
1 packet Instant Collagen Coffee™ or a tablespoon of instant coffee.
1 teaspoon cinnamon
Directions:
In a small saucepan heat coconut oil and almond butter on low until melted (unless your coconut oil is already liquified).
You can also microwave the coconut oil for about 30 seconds until melted.
Stir together all ingredients.
Pour into an 8” x 8” pan, mini muffin tins, or silicone/plastic candy molds. Freeze until firm.
These bombs melt quickly out of the freezer, so take them out just before serving. The best part about these collagen bombs is, it only takes 3 minutes to make!
Recipes
by Dr. Kellyann
on Nov 10 2017
If you enjoy turkey on Thanksgiving and Christmas (or any other time of year), don't just throw those precious bones away! Simmer them into some delicious holiday bone broth to help keep you fueled up and slimmed down between feasts.
Ingredients:
Turkey carcass (use the bones from your Thanksgiving feast!)
Enough purified water to just cover the bones in the pot; the pot should be big enough to add 2 to 3 quarts water
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
Directions: Place your turkey carcass in a pot. Add onion, celery, a carrot or two, and any seasonings you like, cover your turkey bones with filtered water, then let your broth simmer for at least 6 to 8 hours on the stovetop or in a slow cooker.
Recipes
Guilt-Free Paleo and Low Carb Pie Crust
by Dr. Kellyann
on Nov 08 2017
Pie Crust
Prep time: 15 min • Cook time: 15-20 min
Ingredients
2 ½ cups almond meal
½ teaspoon salt
½ teaspoon baking soda
½ cup coconut oil, melted
2 tablespoon maple syrup
1 teaspoon pure vanilla extract
Directions
Preheat the oven to 325 degrees.
In a medium sized bowl, combine dry ingredients.
In a small bowl, combine wet ingredients.
Stir wet ingredients into dry.
Pat the dough into 9-inch glass pie dish, and bake for 15-20 minutes or until golden.
Remove from oven to cool.
Note: You want to create a thin, even layer, it make take 10 minutes to get this perfect. Vary it! Try pecan meal to add more flavor to your pie.
Recipes
Orange Ginger Mulled Cider with Collagen
by Dr. Kellyann
on Nov 06 2017
For that occasional treat while you’re on the 80/20 maintenance plan, the sweet, spiced taste of this cider satisfies your sweet tooth, AND gives you a boost of collagen to erase fine lines.
Prep time: 25 min • Yield: 2 servings
Ingredients:
2 cups of fresh, no-sugar-added apple cider (check your labels for added sugar!)
1 cup of water
1 packet of Orange Cream Collagen Cooler
6 whole cloves
1 (3-inch) cinnamon stick, broken into pieces
1/2 orange, sliced
1-inch peeled, fresh ginger, cut into 6 slices
Directions: Combine all ingredients into a medium saucepan. Simmer over low heat for 20 minutes, strain, and pour into 2 mugs.
Enjoy!
Recipes
by Dr. Kellyann
on Oct 28 2017
This mocha shake gives you a kick of caffeine to start your day, AND a healthy dose of pure, grass-fed collagen.
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 packet Chocolate Almond Collagen Shake™
1 packet Collagen Coffee
Ice, add to blender or pour shake over ice (optional)
Directions: Pour liquids into blender first then add all other ingredients. Blend well
Enjoy!
Recipes
by Dr. Kellyann
on Aug 20 2017
This Kimchi Omelet is featured in Dr. Kellyann's Bone Broth Cookbook.
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 4 servings
Portions: 1 protein, 1/4 fat, 1/2 vegetable
In this breakfast eye-opener, gochugaru-spiked eggs wrap around crumchy kimchi. A wake-up call for your tastebuds, and great for your gut as well!
Ingredients:
1 tablespoon coconut oil
1 small zucchini, halved lengthwise and thinly sliced crosswise
1 scallion, halved lengthwise and cut into 1-inch pieces
3/4 cup chopped kimchi
8 large eggs
1/2 - 1 teaspoon gochugaru or crushed red-pepper flakes
Celtic or pink Himalayan salt
Directions:
In a large nonstick skillet, heat the coconut oil over medium heat. Add the zucchini and scallion and sauté on medium-high heat,cook stirring until the zucchini is slightly golden, about 3 minutes.
Add the chopped kimchi and warm thoroughly, about 1 minute. Meanwhile, whisk together the eggs, chili flakes, and a pinch of salt in a small bowl. Add the egg mixture to the nonstick pan, skillet, cover, and cook until set, about 5 minutes. Slide onto a plate, slice, garnish with spring onions, and serve.
Enjoy!
What Are the Health Benefits of Kimchi?
This low-calorie and gluten-free food contains delicious veggies with yummy seasonings. This breakfast dish doesn’t just taste amazing — it also has quite a few health benefits.
The probiotics kimchi develops during its fermentation process can support your health by encouraging immune health and supplying your body with healthy microorganisms.
Kimchi can also help support weight loss. Recent research has suggested that eating fermented kimchi may promote a healthy BMI. This could be because kimchi and eggs are both low in carbohydrates, which also makes them compatible with those following a keto or paleo diet.
How Else Can You Enjoy Kimchi?
You can always enjoy kimchi on its own, but you also have plenty of other imaginative ways to explore this traditional Korean dish.
Here are a few other easy kimchi recipes you can try:
Kimchi fried rice
Kimchi stir fry
Kimchi pancakes
Kimchi tacos
Kimchi dumplings
Experiment and pair with your favorite foods to find new ways kimchi can be part of your diet.
Kimchi Omelet: Your New Brunch Favorite
A unique take on a breakfast favorite, kimchi omelets deliver tastiness and nutritiousness all in one meal. They’re also quick and easy to make, making them great options for a fast brunch. Experiment with spices and additions to create your own delicious recipe!
For more cooking fun, check out our blog and download some of our favorite low-carb recipes!
Sources:
Different Immune Regulatory Potential of Lactobacillus plantarum and Lactobacillus sakei Isolated from Kimchi | NIH
Fermented Kimchi Reduces Body Weight and Improves Metabolic Parameters in Overweight and Obese Patients | NIH
Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial | PMC
Recipes
by Dr. Kellyann
on Aug 20 2017
This Raspberry Sorbet with Orange Cream Collagen Cooler is delicious, healthy, and beautiful!
Raspberry Sorbet with Orange Cream
Yield: 2 servings
Ingredients:
1 cup frozen raspberries
2 packets of Collagen Cooler in Orange Cream
1 cup water
2 ripe bananas
Directions: Blend all ingredients and re-freeze for 4 hours, or until it reaches desired sorbet texture... serve with coconut shreds on top. NOTE: Enjoy this sorbet if you are on the 80-20 maintenance plan. If you are still on the 21-Day Bone Broth Diet stay on track by making it a breakfast smoothie instead!
Raspberry Smoothie with Orange Cream
Yield: 1 serving Portions: 1 protein, 1 fat, 1 fruit
Ingredients:
1/2 cup frozen raspberries
1 packet of Collagen Cooler in Orange Cream
1 cup unsweetened coconut milk
Ice, optional
Directions: Add all ingredients to a blender and blend well. Hope you enjoy!
