BREAKFAST - Kelly Brogan MD · 2017. 7. 4. · cook time: 10 minutes serves: 2 INSTRUCTIONS 1. Heat 1 tablespoon of the oil in a medium-sized frying pan over medium-high heat for

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Herb-Scrambled Eggs with Shitake Mushrooms

KB Smoothie

Carrot Almond Pancakes

Paleo Pancakes

Sautéed Asparagus Omelet

Seed Cereal

Poached Eggs Florentine with Béarnaise Sauce

All ingredients should be non-GMO and organic, and all meat and fish should be organic, grass-fed or wild-caught.

BREAKFAST - HERB SCRAMBLED EGGS WITH SHITAKE MUSHROOMS

INSTRUCTIONS

OVERVIEWprep time: 10 minutes

cook time: 5 minutes

serves: 2

1 teaspoon extra virgin olive oil

1 cup chopped shitake mushrooms

2 scallions, white part only, chopped

1 small clove of garlic, chopped

2 teaspoons of freshly chopped herbs, such as parsley, oregano, tarragon or lemon thyme (optional)

½ teaspoon salt

2 eggs beaten

1. Heat the oil over medium heat in a frying pan for 1 minute.

2. Add the scallions, garlic and mushrooms and cook for two minutes.

3. Combine the herbs and eggs and mix well with a fork.

4. Pour the eggs into a frying pan and cook for two minutes mixing with a fork to scramble.

INGREDIENTS

This recipe reprinted with permission from Recipes for Repair. www.recipesforrepair.com

OVERVIEW

INSTRUCTIONS

INGREDIENTS

BREAKFAST - THE KB SMOOTHIE

1. Blend and enjoy!

prep time: 10 minutescook time: minutesserves: 2

1/2 a cup of frozen cherries (or other berries)

8 oz of fermented coconut water, coconut water, or filtered water

3 tablespoons of collagen hydrolysate as a protein base

1 tablespoon of sprouted nut butter or sunbutter

3 pastured egg yolks

1 tablespoon of coconut oil

1-2 tablespoons of ghee

1-2 tablespoons of raw cocoa powder

1. Place grated carrots in a medium-sized bowl.

2. Place the almonds, ginger and flaxseed in the bowl of a food processor. Pulse 5-6 times until the almonds are finely ground.

3. Add the almond mixture and all of the remaining ingredients, except for the ghee, honey and blueberries, to the grated carrots.

4. Heat the ghee in a small frying pan over medium heat for 2 minutes, or until hot.

5. Pour two ¼-cup portions of pancake batter into the frying pan, and cook for about 3 minutes per side, or until lightly browned. Repeat with the remaining batter.

6. Top with honey and blueberries if desired, and serve hot.

INSTRUCTIONSprep time: 10 minutescook time: 12 minutesserves: 3

OVERVIEW

INGREDIENTS1 cup peeled and grated carrots (2-3 carrots)¼ cup almonds1 slice fresh ginger (1/8 inch thick)1 teaspoon ground flaxseed2 tablespoons unsweetened shredded coconut½ teaspoon ground cinnamon1 egg¼ teaspoon sea salt½ teaspoon vanilla1-2 tablespoons ghee 1 teaspoon raw honeyBlueberries (optional)

BREAKFAST - CARROT ALMOND PANCAKES


INSTRUCTIONS

OVERVIEWINGREDIENTS

1. Combine all the ingredients except coconut oil in a blender and blend until smooth.

2. Spoon silver-dollar-size dollops into a frying pan with coconut oil, over medium heat.

3. They cook quickly!

prep time: 10 minutesserves: 1

½ cup cooked sweet potato or winter squash (such as butternut, acorn, or kabocha) or 1 banana

3 large pastured eggs

2 tablespoons hemp seeds, flax seeds, or nut butter

Virgin coconut oil

BREAKFAST - PALEO PANCAKES

prep time: 15 minutes

cook time: 10 minutes

serves: 2

INSTRUCTIONS1. Heat 1 tablespoon of the oil in a medium-sized

frying pan over medium-high heat for 1 minute, or until hot.

2. Add the asparagus and sauté for 3 minutes, or until just tender.

3. Add the onion and sauté for 2 minutes, or until it begins to brown.

4. Add the garlic and sauté for 1 minute.

5. Add the remaining oil, if needed.

6. Pour the beaten eggs over the vegetables.

7. Combine the herbs and salt and sprinkle over the mixture. Allow it to set for about 30 seconds.

8. Lift the edges of the omelet and tilt the skillet, allowing any uncooked egg mixture to flow underneath. Continue to cook for about 2 minutes, or until the eggs are set.

9. Fold the omelet over and remove from the skillet. Serve immediately.

OVERVIEW

INGREDIENTS1-2 tablespoons extra virgin olive oil

6 asparagus spears (5 ounces), cut into 1-inch pieces (discard tough ends)

½ small onion, chopped

1 clove garlic, crushed

3 eggs, beaten

1 teaspoon freshly chopped herbs (optional)

¼ teaspoon sea salt

BREAKFAST - SAUTĖED ASPARAGUS OMELET


OVERVIEWINGREDIENTS

INSTRUCTIONS


serves: 1

1. Blend nuts and seeds briefly in food processor or Bullet.

2. Add mixture to bowl. Add the fruit, pour in the almond milk, and serve.

¼ cup raw nuts and/or seeds of your choice (such as walnuts, pecans, slivered almonds and pumpkin seeds)

1 tablespoon chia seeds

1 tablespoon flax seeds

1 tablespoon hemp seeds (optional)

½ to 1 cup whole berries or chopped fruit of choice (such as berries, bananas and nectarines)

1 cup unsweetened almond milk

BREAKFAST - SEED CEREAL

INSTRUCTIONSprep time: 30 minutes

cook time: 15-20 minutes

serves: 4

OVERVIEW

INGREDIENTS1 tablespoon ghee or extra virgin olive oil

1 small shallot, minced

1 small clove garlic, crushed

1 bag (1 pound) baby spinach

3 cups water

4 eggs

1 teaspoon raw apple cider vinegar

Chopped parsley (optional)

BREAKFAST - POACHED EGGS FLORENTINE WITH BĖARNAISE SAUCE

1. Prepare the Béarnaise Sauce and set aside.

2. Heat the ghee or oil in a small frying pan.

3. Add the shallot and garlic and sauté over medium heat for 2 minutes, or until limp.

4. Add the spinach and sauté for 2 minutes, or until just limp. Set aside.

5. Pour water into frying pan, bring it to a boil.

6. Crack each egg into a separate custard cup.

7. Once the water boils, add the vinegar and stir vigorously until a whirlpool forms.

8. Add the eggs one at a time, and poach for about 2 minutes. Spoon any floating egg white back over the poaching egg. Continue until all the eggs are poached.

9. If necessary, reheat the spinach for a minute. Divide the spinach and place on four plates. Top each portion of spinach with a poached egg, and spoon Béarnaise Sauce over each. Garnish with chopped parsley if desired.

Bearnaise recipe can be found in condiments section of recipes.


Summer Vegetable Medley Salad

Broccoli and Red Cabbage with Quinoa

Kelly’s Chef Salad

Cauliflower Carrot Soup

Stir-Fried Chinese Cabbage with Leeks and Pine Nuts

Zucchini with Ground Beef and Cumin

Multicolored Stuffed Peppers

Artichoke Leek Soup

Butternut Squash Apple Soup

Savory Meatballs over Spaghetti Squash

LUNCH1

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INSTRUCTIONS

OVERVIEWINGREDIENTSprep time: 20 minutesserves: 6

1. Steam the snow peas and green beans together for 5 minutes, or until they are tender but still crisp.

2. Cool the steamed vegetables in a bowl filled with cold water and ice.

3. Drain the cooked vegetables and combine with the remaining raw vegetables in a serving bowl.

4. Combine the dressing ingredients and whisk.

5. When you are ready to serve, pour the dressing over the vegetables. Toss well to coat.

4 ounces snow peas

1 cup julienned green beans

1 cup finely shredded red cabbage

1 cup julienned carrots

Citrus Dressing1⁄3 cup extra virgin olive oil

1 lemon, zested and juiced

½ orange, zested and juiced

1 teaspoon freshly chopped thyme

1 teaspoon mustard


1/8 teaspoon freshly ground black pepper

LUNCH - SUMMER VEGETABLE MEDLEY SALAD


soak time: 8 hours or overnightprep time: 25 minutescook time: 20 minutesserves: 4

1. Bring the broth to a boil in a small saucepot over medium heat.

2. While the broth is coming to a boil, rinse the quinoa in a small mesh strainer for 3 minutes.

3. Add the quinoa to the broth and cook for about 10-15 minutes, or until the quinoa resembles small beads and the broth has evaporated.

4. While the quinoa cooks, steam the broccoli and red cabbage together for about 6 minutes, or until tender.

5. While the broccoli and cabbage steam, combine the ghee, vinegar, mustard, and salt and pepper in a small frying pan and heat for 1 minute.

6. Combine the vegetables and the quinoa in a serving bowl.

7. Pour the ghee mixture over the vegetables and quinoa and toss well to coat.

INSTRUCTIONSOVERVIEW

INGREDIENTS1 cup quinoa

1½ cups chicken or vegetable stock

4 ounces broccoli florets

4 ounces red cabbage, cut into 1-inch pieces

¼ cup ghee


½ teaspoon mustard

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

LUNCH - BROCCOLI WITH RED CABBAGE AND QUINOA


OVERVIEW

INSTRUCTIONS

INGREDIENTS

1. Combine the greens, hard-boiled eggs, chicken, bacon, tomato, avocado, green onions, celery, and anchovies, if using, in a salad bowl.

2. Drizzle with olive oil and vinegar and season with salt and pepper.

prep time: 10 minutesserves: 1

One 4 to 5-ounce bag prewashed spring lettuce greens

2 hard-boiled eggs, cut in half

½ to 1 cooked pastured chicken breast, cut into chunks

2 slices cooked pastured bacon, crumbled

1 large vine-ripened tomato, chopped

½ avocado, cut into chunks

3 green onions, diced

2 celery stalks, diced

½ jar anchovies (optional)

Extra-virgin olive oil

Apple cider vinegar

Unprocessed sea salt and freshly ground pepper

LUNCH - KELLY’S CHEF SALAD

1. Heat the oil in a 2-quart saucepot over medium heat for 1-2 minutes, or until hot.

2. Sauté the onions over medium heat for 3 minutes, or until they are limp and just starting to brown.

3. Add the garlic, cauliflower and carrots and sauté for 5 minutes.

4. Add the remaining ingredients, stir well to combine, and bring the soup to a boil over medium-high heat. Lower to medium heat and simmer for 35 minutes.

5.Pour the soup into a blender container. Cover the container. Remove the center cup from the cover.

6. Place a clean, folded kitchen towel over the blender cover and press down with your hand.

7. Purée the soup until smooth.

8. Serve immediately and refrigerate leftovers.Cook’s Note: An immersion blender is the ideal cooking tool for puréeing hot soup right in the saucepot. If you don’t have an immersion blender, you can pour the hot soup into a food processor or blender.


OVERVIEW

INGREDIENTS2 tablespoons extra virgin olive oil1 medium onion, chopped2 cloves garlic, chopped½ small head cauliflower (about 1lb.) cut into florets2 carrots peeled and chopped1 quart vegetable broth2 tablespoon parsley, chopped1 tablespoon chives, chopped1 teaspoon rosemary, chopped1 teaspoon freshly dill, chopped1 teaspoon celery salt½ teaspoon salt1½ cup coconut milk

LUNCH - CAULIFLOWER CARROT SOUP


INSTRUCTIONS

INGREDIENTS OVERVIEW

1. Heat 1 tablespoon of the oil in a large frying pan over medium-high heat for 1-2 minutes, or until limp.

2. Add the leeks and sauté for 2 minutes, or until limp.

3. Add the garlic and sauté for 30 seconds.

4. Add the remaining oil and the bok choy, and stir fry for about 3 minutes, or until it is wilted.

5. Stir in the salt and pine nuts and stir fry for an additional minute.

prep time: 10 minutescook time: 8 minutesserves: 4

3 tablespoons extra virgin olive oil, divided

2 leeks, white part only, cut into ¼-inch thick rounds and very well rinsed

1 clove garlic, crushed

1 head (1 pound) bok choy, cut horizontally into ½-inch slices


3 tablespoons pine nuts

If bok choy is not available, or if you prefer, you can substitute Chinese cabbage.

LUNCH - STIR-FRIED BOK CHOY, LEEKS AND PINE NUTS


OVERVIEWINGREDIENTS

INSTRUCTIONS1. Heat the ghee in a large sauté pan over

medium heat.

2. Add the onion and zucchini and sauté for 5 to 7 minutes, until softened.

3. Stir in the salt, cumin, and vinegar. Add the ground beef and cook, stirring to break it up, for 3 to 5 minutes until browned.

prep time: 10 minutescook time: 15 minutesserves: 2 to 3

2 tablespoons ghee

½ yellow onion, diced

2 large or 4 small zucchini, sliced

Dash of unprocessed sea salt

Pinch of ground cumin

Splash of apple cider vinegar

½ pound ground beef

LUNCH - ZUCCHINI WITH GROUND BEEF AND CUMIN

INSTRUCTIONSOVERVIEW

INGREDIENTS4 whole peppers, tops and seeds removed

2 tablespoons ghee or extra virgin olive oil

1 medium onion, chopped

3 cloves garlic, crushed

1 pound sweet Italian turkey sausage, removed from the casing

¼ cup tomato paste

1 tablespoon freshly chopped parsley

½ teaspoon each freshly chopped thyme and oregano (optional)


¼ teaspoon freshly ground pepper

2½ cups tomato sauce

1. Preheat the oven to 400ºF.2. Place the peppers in an 8-inch square baking dish and

bake in the pre-heated over for 20 minutes, while you prepare the filling.

3. Heat the oil in a large frying pan over medium heat for 1-2 minutes, or until hot.

4. Sauté the onion for about 3 minutes, or until it starts to brown.

5. Add the garlic and sauté for 30 seconds.6. Add the sausage meat and cook for about 5 minutes,

or until it loses its color. 7. Add the tomato paste and cook for 5 minutes.8. Add the herbs, salt, and pepper, and stir well to combine.

Cook for 3 minutes.9. Remove the peppers from the oven. Stuff each pepper

with the filling mixture. 10. Pour half the tomato sauce into the pan around the

peppers. Reserve the rest for later use.11. Return the peppers to the preheated oven and bake for

15-20 minutes. 12. Reheat the remaining sauce and spoon a little over each

pepper. Serve any remaining sauce with the peppers.

prep time: 30 minutescook time: 35-40 minutesserves: 4

LUNCH - MULTICOLORED STUFFED PEPPERS


1 tablespoon extra virgin olive oil

2 leeks, white part only, cut into 1-inch rounds and well rinsed

3 cloves garlic, chopped

1 can (14 ounces) artichoke hearts, chopped

1½ cups chicken or vegetable stock

½ cup almond milk


1 teaspoon each freshly chopped parsley and oregano

INGREDIENTS

OVERVIEWprep time: 15 minutescook time: 25 minutesserves: 4

INSTRUCTIONS

1. Heat the oil in a 2-quart saucepot over medium heat for 2 minutes.

2. Sauté the leeks over medium heat for 3 minutes, or until they are limp and just starting to brown.


4. Add the remaining ingredients, and bring the soup to a boil over high heat.

5. Lower to medium heat and simmer for 20 minutes.

6. Serve immediately.

Note: a teaspoon of liver powder may be added for additional protein source.

LUNCH - ARTICHOKE LEEK SOUP


1. Preheat the oven to 425ºF.

2. Place the shallot, garlic, squash and apples on a baking sheet that has sides.

3. Combine all the spices and the salt and pepper and sprinkle them over the vegetables in the pan.

4. Pour the oil and honey over the vegetables, toss well to coat and bake in the preheated oven for 40 minutes, or until they start to caramelize.

5. Place the roasted vegetables in a food processor with 1 cup of the chicken stock. Puree until smooth.

6. Pour the pureed mixture into a saucepan and add the remaining stock. Stir well and cook for 10 minutes.

7. Serve hot, with the coconut milk.


OVERVIEW

1 large shallot, minced

1 clove garlic, chopped

1 butternut squash (about 1½ pounds), peeled, seeded and cut into 1-inch pieces

2 tart apples, peeled, seeded and cut into 1-inch pieces

1 teaspoon curry powder

½ teaspoon cumin

¼ teaspoon nutmeg

½ teaspoon freshly chopped rosemary

1 teaspoon sea salt

¼ teaspoon freshly ground black pepper

2 tablespoons extra virgin olive oil

2 tablespoons raw honey

2½ cups chicken stock

1 tablespoon coconut milk

INGREDIENTS

LUNCH - BUTTERNUT SQUASH APPLE SOUP


LUNCH - SAVORY MEATBALLS OVER SPAGHETTI SQUASH

1. Sautee onion in olive oil until translucent.

2. Add onions and other meatball ingredients, except tomato sauce and the oil, in a medium-sized bowl.

3. Form the meat mixture into 12 (2-inch) meatballs.

4. Heat the oil in a medium-sized frying pan over medium-high heat for 2-3 minutes, or until hot.

5. Add the meatballs to the frying pan and cook for 8-10 minutes, or until well- browned on all sides.

6. Place the tomato sauce in a saucepot to simmer over medium heat.

7. Add the meatballs to the tomato sauce and allow them to cook for at least 1 hour.

8. When you begin cooking the meatballs in the sauce, preheat the oven to 350 F.

9. Place the squash, cut side down, in a dish with sides that is large enough to hold both pieces.

10. Pour 2 cups of hot water into the dish.

11. Bake in the preheated oven for 40-50 minutes, or until a knife inserted in the center of the squash passes easily through the skin.

12. Remove the squash from the pan and allow it to sit for 5 minutes, or until it is cool enough to handle.

13. Using a fork, separate the stringy pulp into spaghetti-like strands and spoon it into a serving bowl.

14. Top with some sauce and meatballs, and serve the extra sauce and meatballs on the side.

INSTRUCTIONSprep time: 20 minutescook time: 1 hour 10 minutesserves: 6

OVERVIEW

Fresh tomato sauce

1 pound ground beef

2 tablespoons cooked quinoa

1⁄2 teaspoon sea salt

1⁄4 teaspoon freshly ground black pepper


1 (4-5 pound) spaghetti squash, halved lengthwise and with seeds removed

2 cups hot water

1/2 chopped yellow onion

INGREDIENTS


DINNER123456789101112131415

Lamb with Apricots and Prunes Tagine

Moroccan Spice-Rubbed Salmon

Nonna’s ‘Fried’ Chicken

Classic Pot Roast with Root Vegetables

Curry Chicken

Meat Sauce

Savory Meatloaf

Pork Loin with Mango Chutney

Lamb Burger Wrap

Seared Peppered London Broil

Roast Rack of Lamb with Mustard Herb Crust

Slow Cooked Pulled Chicken

Olive Tapenade Baked Haddock

Rosemary Mustard Lamb Chops

Chicken Stock



2. Heat 2 tablespoons of the oil in a large frying pan over medium heat for 1-2 minutes, or until hot.

3. Sauté the onion for 4 minutes, or until it begins to brown.


5. Remove the onion and garlic to a 3-quart oven-proof casserole dish with a cover, or to a Dutch oven.

6. Add the remaining oil to the frying pan and heat for 1 minute.

7. Add half of the lamb to the frying pan and brown on all sides for about 5 minutes. Remove the cooked lamb to the casserole dish.

8. Adding more oil as needed, brown the remainder of the lamb in the frying pan. Once cooked, add it to the casserole dish.

9. Combine the salt, pepper, mustard and spices and add them, along with the vegetable or chicken broth and the dried fruits, to the casserole dish. Stir well to combine.

10. Cover the casserole dish and cook in the preheated oven for 1½-2 hours, or until the meat is tender.

11. Top with the sliced almonds before serving if desired.

Cook’s Note: If you prefer, you can cook this recipe in a slow cooker set to Cook on Low for 4-6 hours, or in a tagine on the stovetop for about 1½ hours, or until the meat is tender.

INSTRUCTIONS

prep time: 25 minutescook time: 1½ hours, or until meat is tender serves: 6

OVERVIEW

3 tablespoons extra virgin olive oil, divided

1 large onion, sliced

4 cloves garlic, chopped

2½-3 pounds boneless leg of lamb, cut into 2-inch pieces


¼ teaspoon pepper

1 teaspoon mustard

½ teaspoon chopped ginger

1 teaspoon turmeric

1 teaspoon garam masala or curry powder

1 cinnamon stick or ¼ teaspoon ground cinnamon

¼ teaspoon cumin

3½ cups vegetable broth or chicken broth

1 cup whole dried apricots

1 cup dried prunes, or other mixed dried fruits (without added sugar)

¼ cup sliced almonds (optional)

INGREDIENTS

DINNER - LAMB WITH APRICOTS AND PRUNES TAGINE


INSTRUCTIONS

OVERVIEWINGREDIENTS


2. Combine all the ingredients for the rub.

3. Spread the rub on the flesh side of the salmon fillet. Sprinkle minced garlic on top.

4. Cook the fish without turning for 8 minutes, or until the fish flakes easily with a fork.

5. While the fish is cooking, sauté the onion in the oil. Place the sautéed onion rounds on top of the fish for the last 2 minutes of cooking.


Rub1 clove fresh garlic, minced

½ teaspoon ground turmeric


¼ teaspoon dried oregano

½ teaspoon garam masala or curry powder

1/8 teaspoon ground ginger

Fish2 (6-ounce) salmon fillets

Topping

1 small onion, sliced in rounds

1 tablespoon extra virgin olive oil

DINNER - MOROCCAN SPICE-RUBBED SALMON


INSTRUCTIONS1. Melt 1 tablespoon of the ghee in a large sauté

pan over medium heat.

2. Add the onion and sauté until softened, about 5 minutes. Season with salt and pepper and add the tomato sauce.

4. Heat the coconut oil along with the remaining 1 tablespoon ghee in a large skillet over medium heat.

5. Place the almond flour into a shallow bowl and season lightly with salt and pepper.

6. Beat the eggs in a separate shallow bowl. Dip each cutlet into the almond flour, then the eggs, then into the pan with the coconut oil.

7. Cook until golden on each side, 3 to 4 minutes.

8. Move the cutlets into the pan with the tomato sauce, cook for a minute or two to combine, then serve.

2 tablespoons ghee or extra-virgin olive oil

1 onion, sliced

Unprocessed sea salt and freshly ground black pepper

One 24-ounce jar crushed tomato sauce

1 tablespoon virgin coconut oil

1 cup almond flour

2 eggs

1 pound pastured chicken cutlets

INGREDIENTS

DINNER - NONNA’S ‘FRIED’ CHICKEN

OVERVIEWprep time: 15 minutescook time: 10 minutesserves: 4

1. Preheat a large (around 5 quart) Dutch oven on medium-high, and add in the olive oil.

2. Season the chuck roast with coarse salt and sear it on both sides in the hot Dutch for 5-6 minutes per side, then remove from the oven.

3. Reduce the heat to medium and add in the chopped onions. Cook onions until softened (about 5-8 minutes). Add garlic; stir and cook for 1 minute.

4. Add the roast back into the Dutch oven and then add in the broth, vinegar, thyme, bay leaf and black pepper.

5. Stir and bring to a simmer. Place the covered roast into a preheated 350°F oven. Cook for 2 hours.

6. Add in the root vegetables. Place back in oven for another 30 minutes.

7. Either slice or shred the beef, using the juices in the pot as an au jus or as flavored stock for the next time you make this delicious classic!

INSTRUCTIONSprep time: 15 minutescook time: 2 and a half hoursserves: 8 to 10

OVERVIEW

3 to 31/2 pounds beef chuck roast

Coarse salt and ground black pepper

1 tablespoon olive oil

2 onions, chopped

3 cloves garlic, smashed, peeled and chopped

3 cups flavored stock (can be any broth, meat or vegetable)

3 tablespoon apple cider vinegar

Several sprigs of fresh thyme

1 bay leaf

4 carrots, chopped into large pieces (leave skins on if organic)

2 small or 1 large sweet potatoes or parsnips, quartered (leave skins on if organic)

INGREDIENTS

DINNER - CLASSIC POT ROAST WITH ROOT VEGETABLES

1. In a stockpot, heat the oil or ghee to medium-high heat, then add chicken and cook until pieces are browned on both sides, 8 to 10 minutes.

2. Remove the chicken from the pan and set aside, leaving the remaining oil in the pot.

3. Add the onion and zucchini and sauté until lightly browned, about 5 minutes.

4. Add the curry powder, paprika, garlic, and salt and sauté for half a minute.

5. Bring the chicken back to the pot and add coconut milk. Bring to a boil, then reduce heat to a simmer and cover.

6. Cook until chicken is tender, approximately 30 minutes.

7. Add the tomatoes in the final 5 minutes of cooking. Garnish with cilantro.

INSTRUCTIONS


OVERVIEW

2 tablespoons coconut oil or ghee

1½ pounds chicken thighs, boneless and skinless, cut into 1-inch pieces

1 medium onion, cut into large chunks

2 zucchini, thickly sliced

1 tablespoon curry powder

½ teaspoon paprika

3 cloves garlic, minced

1 teaspoon unprocessed sea salt

14 ounces unsweetened coconut milk

1 cup grape tomatoes

¼ cup cilantro, chopped, for garnish

INGREDIENTS

DINNER - CURRY CHICKEN

INSTRUCTIONS

prep time: 15 minutescook time: 30 minutesserves: 4 to 6

OVERVIEW1 bunch kale, stems removed and leaves torn

Leaves from 1 bunch fresh cilantro

1 onion, chopped

3 beets, scrubbed and chopped

4 carrots, chopped

4 celery sticks, chopped

2 tablespoons grass-fed ghee

1 pound ground bison or beef

One 24-ounce glass bottle organic crushed tomatoes

1 tablespoon ground turmeric


INGREDIENTS

DINNER - MEAT SAUCE

1. Combine the kale, cilantro, onion, beets, carrots, and celery in a food processor and pulse until evenly chopped but not pureed.

2. Melt the ghee in a large skillet over medium heat.

3. Add the vegetables and sauté until the onion is translucent, about 3 minutes.

4. Add the bison and cook, stirring and breaking it apart with the spoon, until browned, 3 to 5 minutes.

5. Add the crushed tomatoes and turmeric and season with salt and pepper. Bring to a simmer.

6. Simmer for 20 to 30 minutes to allow flavors to combine. Serve over squash, quinoa, or broccoli.

1. Preheat the oven to 350ºF and grease an 8½ x 11-inch baking dish or a loaf pan with ghee.

2. Mix meatloaf ingredients (leave the tomato paste and mustard for the sauce) and form into a loaf on the baking dish or into the loaf pan.

3. Mix the tomato paste and mustard in a small bowl.

4. Brush the sauce over the top of the meatloaf. Bake uncovered for 45 to 60 minutes, until the internal temperature reaches between 145 to 185ºF.

5. Remove from the oven and let rest for 15 minutes, then slice.

INSTRUCTIONS

prep time: 15 minutescook time: 45-60 minutesserves: 6

OVERVIEW

1 pound ground beef

1 pound ground pork

1 large pastured egg

½ cup tomato sauce

1 shallot, finely diced

1/3 cup almond flour

¼ cup diced red bell pepper

1 teaspoon sea salt

½ teaspoon ground celery seed

2 to 3 cloves garlic, minced

Pinch of freshly ground black pepper

2 tablespoons chopped fresh basil (optional)

½ teaspoon smoked paprika (optional)

1 tablespoon tomato paste

1 tablespoon yellow mustard

INGREDIENTS

DINNER - SAVORY MEATLOAF

1. Preheat oven to 375ºF. Heat oil in a Dutch oven (or oven-safe skillet) over high heat.

2. Rub down the pork with salt, pepper and garlic.

3. Sear on all sides until golden brown. Combine the mustard powder and vinegar and brush over the pork.

4. Transfer to the oven and roast the pork until a thermometer inserted in the center reads 145ºF, about 35 minutes.

5. Transfer the pork to a cutting board. Top with mango chutney and allow to rest for 10 minutes before serving.

6. Combine all of the chutney ingredients in a medium saucepan. Set over medium-low heat and cook, covered, for 30 minutes. Store in a sealed container.

INSTRUCTIONS

prep time: 20 minutescook time: 1 hourserves: 6

OVERVIEWINGREDIENTSPork +/- 2 lb. boneless pork loin roast2 tablespoons apple cider vinegar1 tablespoon coconut oil1 clove garlic, pressed or minced1 teaspoon sea salt1 teaspoon black pepper1 teaspoon dry mustard powder

Chutney3 cups diced mango½ cup diced red onion1/3 cup raisins3 tablespoons apple cider vinegar4 tablespoons minced garlic3 tablespoons minced ginger root¼ teaspoon salt1/8 teaspoon red pepper flakes

DINNER - PORK LOIN WITH MANGO CHUTNEY

1 pound ground lamb

½ pound ground pork

2 tablespoons apple cider vinegar

2 teaspoons chopped fresh mint

1 clove garlic, pressed or minced

1 teaspoon sea salt

1 teaspoon olive oil

1 teaspoon red pepper flakes (optional)

6 large lettuce leaves

INGREDIENTS


OVERVIEW INSTRUCTIONS1. Heat grill to medium-high or preheat oven to

400ºF.

2. Combine meats in a large bowl using your hands.

3. Add vinegar, mint, garlic, salt and olive oil. Stir to combine.

4. Shape meat into burger patties.

5. Place patties on grill and cook 3-4 minutes per side (keep grill open) or bake on a baking sheet lined with parchment paper for 8-10 mins (depending on desired doneness and thickness of burger). *

6. Place a burger on a lettuce leaf, top with a tablespoon or two of garlic mayo dip. Garnish with fresh tomato, onion or even cucumber slices or fermented vegetables.

*Important: internal temperature should

DINNER - LAMB BURGER WRAP

1 1⁄2 - 2 teaspoons whole black peppercorns

1⁄4 teaspoon garlic salt


1⁄2 teaspoon Herbes de Provence (or other fresh, savory herbs)

1 teaspoon mustard

1⁄2 teaspoon raw honey

2 pounds top round, cut for London broil, 1-inch thick

1 teaspoon coconut oil

INGREDIENTS


2. Place the peppercorns on a small tray lined with plastic wrap. Cover the peppercorns with a second piece of plastic wrap. Crack the peppercorns with a meat mallet or rolling pin. Remove the top layer of plastic wrap.

3. Combine the pepper, garlic salt, salt and Herbs de Provence on a flat plate.

4. Combine the mustard and honey.

5. Paint the top of the steak with half the honey mustard.

6. Place the painted side of the steak on the peppercorn mixture and paint the other side of the steak with the remaining honey mustard.

7. Turn the steak over to coat the second side with the peppercorn mixture. The steak should be sparsely coated on both sides with the mixture.

8. Heat a cast iron or heavy-bottomed frying pan over medium-high heat for 8 minutes, or until very hot.

9. Add the oil and tilt the pan so that the oil coats the bottom of the pan.

10. Place the steak in the pan. Cook for 5 minutes to sear one side; then, turn the meat and cook for 5 minutes on the other side.

11. Place the pan in the preheated oven for 10 minutes.

12. Allow the steak to stand for 5 minutes before slicing. Slice in thin slices on the diagonal, against the grain.

* The cook time given is for medium-rare meat. If you prefer rare meat, reduce the cook time to 8 minutes. If you prefer well-done meat, cook for 12-14 minutes.

INSTRUCTIONSprep time: 10 minutescook time: 18-24 minutesserves: 6

OVERVIEW

DINNER - SEARED PEPPERED LONDON BROIL


1. Preheat the oven to 425° F.

2. Combine all the ingredients, except for the honey and the lamb, in a small bowl.

3. Using a pastry brush, coat the fat side of the lamb with the honey.

4. Spoon the mustard herb mixture onto the lamb and spread it over the top, pressing it in with your fingers to form a crust.

5. Place the lamb, herb-coated side up, into a heavy frying pan or small roasting pan. Cook in the preheated oven to desired doneness: 18-20 minutes for rare meat, 25 minutes for medium-rare and 30 minutes for medium-well.

6. Cut the rack into chops and serve immediately.

Cook’s Note: You can prepare the meat in advance of cooking – season and coat it earlier in the day, so that you can spend time with your guests instead of in the kitchen.

INSTRUCTIONSprep time: 25 minutescook time: 18-30 minutes, depending on desired donenessserves: 2

OVERVIEW

INGREDIENTS1 teaspoon mustard

2 teaspoons raw apple cider vinegar

2 teaspoons chopped chives

2 teaspoons chopped rosemary

1 teaspoon chopped thyme

8 roasted almonds, finely chopped

2 cloves garlic, crushed


1⁄8 teaspoon freshly ground black pepper

1 teaspoon raw honey

1 rack of lamb (6-9 chops), trimmed of most of the fat

DINNER - ROAST RACK OF LAMB WITH MUSTARD HERB CRUST


DINNER - SLOW COOKED PULLED CHICKEN

1. Heat the oil in a large frying pan over high heat for 3 minutes, or until hot.

2. Lower the heat to medium-high, add the chicken, and brown it on the skin side for 8-10 minutes, or until well browned. Turn the chicken thighs and cook for 5 minutes.

3. Remove the chicken from the pan to cool.

4. Add the onion and garlic to the pan and sauté for about 3 minutes, or until limp and just starting to brown.

5. Remove the skin from the chicken and discard.

6. Place the sautéed onions and the remaining ingredients in a slow cooker and stir well.

7. Add the skinned chicken. Cover the cooker, and set it to cook on low for 7-9 hours.

8. Remove the chicken from the cooker and, using 2 forks, shred the meat and discard the bones.

9. Return the chicken to the pot and stir well. Cook’s Note: Brown the chicken with the skin on, because the rendered fat from the skin adds

lots of flavor. Remove the skin before adding the chicken to the slow cooker, because the added fat is not desirable in the finished dish. You can do all the prep for this recipe the night before and store the ingredients in the refrigerator. Then, all that’s left to do in the morning is to add the ingredients to the slow cooker and turn it on. You can’t overcook this recipe – the longer it cooks, the better it tastes! The recipe makes a lot by design; it’s a great choice for a party, or a “pot luck supper,” or even just an everyday meal. Leftovers reheat well, and can even be frozen for future use.

INSTRUCTIONS

prep time: 15 minutescook time: 9 hours 20 minutesyields: 2 quarts

OVERVIEW

2 tablespoons extra virgin olive oil6 large chicken thighs with skin (4 pounds) 1 large onion, chopped4 cloves garlic, pressed3 cups Easy Spicy Ketchup (recipe can be found in the condiments section)1 tablespoon chili powder1-2 tablespoons raw apple cider vinegar¼ cup raw honey or 3 tablespoons coconut palm sugar2 tablespoons mustard1 teaspoon ground cumin½ teaspoon sea salt1 teaspoon celery salt1 teaspoon paprika

INGREDIENTS

INSTRUCTIONS1. Preheat the oven to 425°F.

2. Place the fish on a baking dish and sprinkle with salt, garlic and mustard powder.

3. Drizzle olive oil over each fillet.

4. Place the olives and herbs in the bowl of a food processor.

5. Pulse 5 or 6 times until evenly chopped.

6. Spread the chopped olives evenly over the fish fillets.

7. Bake for 18-20 minutes or until fish flakes easily with a fork.


OVERVIEW

1 lb. skinless haddock fillet, cut in four pieces

½ teaspoon salt

1 clove fresh garlic, minced

½ teaspoon mustard powder

2 teaspoons extra virgin olive oil

16 large pitted green olives

½ teaspoon freshly chopped oregano*

½ teaspoon freshly chopped lemon thyme**

Notes

* ½ teaspoon dried oregano

** ¼ dried thyme

INGREDIENTS

DINNER - OLIVE TAPENADE BAKED HADDOCK


1. Combine the mustard, garlic, rosemary, salt, and pepper in a small bowl.

2. Rub the mixture evenly over both sides of the lamb chops and place the chops on a baking sheet.

3. Cover and refrigerate for at least 30 minutes.

4. Melt the ghee in a grill pan over high heat.

5. Add the chops and cook for about 8 minutes on each side, until done to your liking.

INSTRUCTIONS


OVERVIEW

2 tablespoons Dijon-style mustard

2 cloves garlic, minced

2 tablespoons chopped fresh rosemary

8 lamb loin chops

8 pinches of unprocessed sea salt and freshly ground black pepper

1 tablespoon ghee

INGREDIENTS

DINNER - ROSEMARY MUSTARD LAMB CHOPS

INSTRUCTIONS

prep time: 20 minutescook time: 3 hoursserves: 4 to 6

OVERVIEW

1 large onion, coarsely chopped

2 large carrots, chopped

3 celery stalks, chopped

1 (5- to 8-pound) organic pastured chicken, rinsed

2 to 4 tablespoons apple cider vinegar (1⁄2 tablespoon per quart of water)


1 bunch (or 10 sprigs) cilantro or parsley, chopped

1⁄2 pound chicken livers (optional; when they’re finely chopped, you won’t taste them and they provide lots of nutrients)

INGREDIENTS

DINNER - CHICKEN STOCK

1. Combine all the ingredients in a large stainless-steel stockpot and add cold filtered water to cover.

2. Bring to a boil, then reduce the heat to very low, cover, and simmer for about 3 hours. A pressure cooker will cut the time in half.

3. After the chicken is cooked, the meat can be separated from the bone and used in a shredded chicken dish by just sautéing the shredded chicken in olive oil and adding salt and lemon.

SIDES123456789

1011

Green Beans Almondine

Shredded Carrot Salad

Poached Eggs

Soft-Boiled Eggs

Steamed Sweet Potato

Baked Sweet Potato

Cauliflower Rice

Veggie Chips

Mixed Greens

Fermented Vegetables

Quinoa


INSTRUCTIONS

INSTRUCTIONS

1. Combine all the ingredients in a bowl and stir well.

2. Refrigerate for at least an hour before serving.

Cook’s Note: Lemon thyme is a type of thyme that has a lemon scent and taste. If it is not available, you can substitute regular fresh thyme.

1. Steam the green beans for 5-6 minutes.

2. Heat a medium-sized frying pan over medium heat for about 1 minute, or until hot.

3. Add the oil and sauté the shallot and garlic for 1 minute, or until just limp.

4. Add the steamed green beans and sauté for 2 minutes. Stir in the salt, thyme, basil and vinegar and sauté for 1 minute.

5. Sprinkle on the almonds and serve immediately.

prep time: 20 minutesstand time: 1 hourserves: 4

OVERVIEW

½ pound green beans


1 shallot

2 cloves garlic


½ teaspoon thyme leaves

½ teaspoon freshly chopped basil


2 tablespoons sliced almonds

2 cups shredded carrots (about 8 ounces)

¼ cup homemade mayonnaise

½ - 1½ teaspoons raw honey

1 teaspoon freshly chopped chives

½ teaspoon lemon thyme


2 teaspoons raw apple cider vinegar

2 tablespoons chopped walnuts

INGREDIENTS

GREEN BEANS ALMONDINE SHREDDED CARROT SALAD

INGREDIENTS

SIDES

These recipes reprinted with permission from Recipes for Repair. www.recipesforrepair.com

SIDES

1. Bring water and a small dash of vinegar to boil in a mid-sized saucepan.

3. Crack eggs individually into a ramekin or cup.

4. Slowly tip the egg into the water, white first. Leave to cook for three minutes.

5. Remove with a slotted spoon and drain onto a paper towel.

1. Preheat oven to 400°F.

2. With a fork, pierce sweet potato skin 5-6 times.

3. Place on baking sheet lined with parchment paper.

4. Bake until tender, 45 minutes to 1 hour.

1. Rinse and cut a head of cauliflower into quarters, slicing away the hard core.

2. Cut into smaller pieces and place inside a food processor. Pulse for a few seconds until the entire head is in little rice-sized pieces.

Alternate: Grate by hand using a box grater.

3. Heat oil or ghee in a skillet and add cauliflower rice.

4. Add salt and lightly saute until rice has reached desired tenderness.

1. Bring water and a small dash of vinegar to boil in a mid-sized saucepan. Lower to a rapid simmer.

3. Add eggs to the pot, and begin timing.

Timing: 1-2 eggs: 5 minutes 3-4 eggs: 5 ½ minutes

1. Fill bottom of steamer with 2 inches of water and cut potatoes into 1/2” slices.

2. Steam sweet potatoes for no more than 7 minutes.

INSTRUCTIONS INSTRUCTIONS

INSTRUCTIONS

INSTRUCTIONS INGREDIENTS

INSTRUCTIONS

POACHED EGGS BAKED SWEET POTATO

SOFT-BOILED EGGS CAULIFLOWER RICE

STEAMED SWEET POTATO

1 head cauliflower, any size

1 tablespoon olive oil or ghee

Salt to taste

SIDES

1. Preheat oven to 225ºF. Line 2 baking sheets with parchment paper and brush lightly with olive or coconut oil.

2. Thinly slice your vegetables.

3. Place the slices on the baking sheets; don’t double-up or they won’t crisp.

4. Brush the top of the slices with oil and cover with a scattering of sea salt. For a real flavor kick, add garlic powder and black pepper.

5. Bake for approx. 1 hour or until brown & crisp (depends on how thinly you slice the veggies).

6. When the chips have cooled, store in an airtight container.

INGREDIENTS

INSTRUCTIONS

VEGGIE CHIPS SAUTÉED GREENS

For this recipe, use zucchini, carrots, summer squash, parsnips, beets - use your imagination!

1. Heat oil in a sauté pan over medium heat. Add garlic and brown slightly.

2. Combine greens, stock and apple cider vinegar in pan. Sauté until wilted, approx. 3-4 mins.

3. Refrigerate for at least an hour before serving.

Nutrition Note: Shredding or slicing vegetables increases nutrient availability.

INSTRUCTIONS

INGREDIENTS1 to 1 1/2 lbs. of chopped greens: kale, spinach, collard, mustard, beet or other leafy green

3 tablespoons olive or coconut oil

2 cloves of minced garlic

2 tablespoons apple cider vinegar

1/2 cup liquid (water or stock)

Salt and pepper to taste


OVERVIEW

BREAKFAST - HERB SCRAMBLED EGGS WITH SHITAKE MUSHROOMSSIDES

1. Shred your chosen vegetables. Be sure to add sea vegetables for added mineral content and flavor.

2. Juice a bunch of celery until you have enough to fill a 32 oz. Mason jar half-way. Then juice a bit more and set aside.

3. Pack the shredded veggies and celery juice in the jar.

4. Add a packet of Starter culture or kefir grains.

5. Pack the contents of the jar down with a large leaf from a bunch of greens, making sure you remove most of the air pockets. All the veggies should be covered by liquid.

6. Fill jar with remaining celery juice, until there is no room left in the jar.

7. Seal the jar and store in a warm place for 24-96 hours. The ideal temperature is between 68-75ºF (no more than 85ºF).

8. Once opened, store jar in refrigerator.

1. Bring quinoa and liquid to a boil in a small saucepan over medium heat. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, about 15-20 mins.

2. Fluff with a fork and serve.

INSTRUCTIONS

INSTRUCTIONS

INGREDIENTS

FERMENTED VEGETABLES QUINOA

The ratio is 1 cup of uncooked quinoa to 2 cups of liquid (water, any kind of stock).

CONDIMENTS1

2

3

4

5

Fresh Herb Vinaigrette

Spicy Ketchup

Garlic Mayo Dip

Homemade Mayo

Béarnaise Sauce


BREAKFAST - HERB SCRAMBLED EGGS WITH SHITAKE MUSHROOMS

2 bottles (46 ounces each) tomato juice¼ cup raw apple cider vinegar2 tablespoons tomato paste1 teaspoon sea salt2 teaspoons dry mustard2 teaspoons each onion and garlic powder1 teaspoon celery salt1 teaspoon paprika1 teaspoon ground cumin½ teaspoon freshly ground black pepper¼ teaspoon cayenne pepper (optional)2-4 tablespoons raw honey

INGREDIENTS

OVERVIEWprep time: 10 minutescook time: 2 and 1/2 hoursserves: 2

1.Combine all ingredients with a whisk or fork in a bowl. Store in fridge for up to 5 days.

1. Place all the ingredients, except for the honey, in a 4-quart saucepot and stir well. Bring the mixture to a boil over medium-high heat. Lower the heat to medium and simmer for 2 hours, or until the mixture is thick.

2. Allow the ketchup to cool for about 30 minutes before stirring in the honey.

3. Refrigerate.

1 cup extra-virgin olive oil

1/4 cup red wine vinegar

1/2 teaspoon salt

1/8 teaspoon black pepper

1 minced shallot

1 minced or grated garlic clove

INGREDIENTS

INSTRUCTIONS

INSTRUCTIONS

FRESH HERB VINAIGRETTE SPICY KETCHUP


BREAKFAST - HERB SCRAMBLED EGGS WITH SHITAKE MUSHROOMSCONDIMENTS

1 egg and 1 egg yolk, room temperature

1 small clove garlic

1⁄2 small shallot, cut in half


1⁄2 teaspoon raw honey

11⁄2 tablespoons raw apple cider vinegar

3⁄4 cup extra virgin olive oil or virgin olive oil

Cook’s Note: Mayonnaise can be made in a food processor, but it will be thinner than commercial mayonnaise. However, it will thicken somewhat when refrigerated.

INGREDIENTS INSTRUCTIONS

GARLIC MAYO DIP

1. Place all the ingredients, except for the oil, in a blender container. Cover, and blend on High for 30 seconds.

2. With the blender running, remove the center of the lid. Very slowly (this should take about 2 minutes), drizzle the oil in a steady stream into the opening until the sauce forms an emulsion and thickens.

3. Remove the mayonnaise from the blender.

Variations:

Herb Mayonnaise: Stir 1-2 tablespoons of your

favorite freshly chopped herbs, such as basil,

oregano, rosemary, dill, chives or any combination,

into the Homemade Mayonnaise.

Curried Mayonnaise: Stir ½-1 teaspoon of curry

powder into the Homemade Mayonnaise.

Mustard Mayonnaise Dressing: Stir 1 tablespoon

of mustard into the Homemade Mayonnaise.

Pesto Mayonnaise: Stir 2 tablespoons of Mixed

Herb Pesto into the Homemade Mayonnaise.


BREAKFAST - HERB SCRAMBLED EGGS WITH SHITAKE MUSHROOMSCONDIMENTS

Prep time: 15 minutesMakes: about 1 cup

Prep time: 10 minutesMakes: about 3/4 cup

1 egg and 1 egg yolk, room temperature


1½ tablespoons raw apple cider vinegar

¾ cup extra virgin olive oil

2 egg yolks

1 teaspoon chopped tarragon or lemon thyme

½ tablespoon raw apple cider vinegar

1⁄3 cup ghee

INGREDIENTS INGREDIENTS

INGREDIENTS INGREDIENTS

INSTRUCTIONS

INSTRUCTIONS

HOMEMADE MAYO BÉARNAISE SAUCE

1. Place the eggs, salt and vinegar in a blender container. Cover, and blend on High for 30 seconds.

2. With the blender running, remove the center of the lid. Very slowly (this should take about 1½-2 minutes), drizzle the oil in a steady stream into the opening until the sauce forms an emulsion and thickens.

3. Remove the mayonnaise from the blender. Keep refrigerated.

1. Place all the ingredients, except for the ghee, in a blender container and blend on High for 30 seconds.

2. With the blender running, slowly drizzle the ghee into the container until it forms an emulsion.

3. Remove the sauce from the container and use immediately, or refrigerate until ready to use

Cook’s Note: Béarnaise sauce, like mayonnaise, can be made in a food processor rather than a blender, but it will be thinner than Béarnaise sauce made from commercial mayonnaise. However, it will thicken somewhat when refrigerated

These recipes reprinted with permission from Recipes for Repair. www.recipesforrepair.com

Documents

BREAKFAST - Kelly Brogan MD · 2017. 7. 4. · cook time: 10 minutes serves: 2 INSTRUCTIONS 1. Heat 1 tablespoon of the oil in a medium-sized frying pan over medium-high heat for