Category: Advanced Plan

Easy Crock Pot Chicken Fricassee

This is a great meal for a busy day.  The ingredients are simple and usually on hand.  It is a breeze to throw together and tastes amazing.  Plus, it is great to come home to the smell of home cooked food.  This dish is great served over “riced” or mashed cauliflower.  Try to source a high quality paprika for best taste.

photo4 skinless boneless chicken breasts
1 8 oz container organic sour cream (Adv Plan)  or gluten free cream of chicken soup (check ingredients) (Core Plan)
1/2 cup water
1/2 cup chopped onions
1 teaspoon paprika
Juice from 1/2 lemon
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon sea salt (more if using sour cream)
1/4 teaspoon pepper

Put everything in a crockpot and cook on high for 4 hours or low for 8 hours.

Kimberly RobertoLeave a comment

Grilled Southwest Chicken

This recipe is courtesy of our wonder friend and patient Peggy Romanowski.  It is flavorful and easy.  You can use and outdoor grill or indoor grill pan.   This is a recipe you’ll want to keep in your meal rotation.  Enjoy

Core & Advanced Plan

Serves 4-6

southwestern chicken2 medium tomatoes, quartered
1 1/2 cups chopped onion
1/2 cup chopped red bell pepper
4 garlic cloves
1/4 cup fresh cilantro
2/3 cup liquid amines or tamari
6 tablespoons melted coconut oil or olive oil
2 tablespoons fresh lime juice
1 1/2 teaspoons black pepper
chopped fresh parsley for garnish
4-5 large organic chicken breasts (pounded to 1 inch thickness)
Put first 9 ingredients in a blender and blend for 30 seconds.  Pour over chicken to marinate for at at least 4 hours or overnight.  Remove chicken from marinade and grill about 20 minute or until no longer pink in the middle, turning frequently and basting with marinade.  Sprinkle with fresh parsley before servings.

Serving idea:
Serve with black beans and/or chile-zucchini mash

Kimberly RobertoLeave a comment

Spaghetti Squash and Meatballs

This is a great dinner that will replace the traditional carbohydrate loaded pasta dish.

photo2 pounds grass fed ground beef
1/3 cup almond flour
1/4 cup fresh grated Parmesan cheese
2 garlic cloves, pressed (or minced)
1/2 small onion, grated (or minced)
2 teaspoons olive oil
1/4 bunch fresh parsley or 1 tbsp dried parsley
1 teaspoon dried italian seasoning
1/2 teaspoon sea salt
1/4 teaspoon fresh cracked black pepper
1/4 teaspoon crushed red pepper, if desired
2 large organic eggs, lightly beaten

Mix all ingredients in a large bowl.  Form into balls with your hands.

There are two options for cooking your meatballs:

Heat 2 tablespoons of coconut oil in a skillet and brown meatballs.  When well browned, transfer them to your sauce (homemade or store-bought – check ingredients!) and simmer until cooked through.

Form meatballs and place on a parchment lined baking sheet and bake at 375 degrees for 20-22 minutes.  Transfer them to your sauce and simmer.

Spaghetti Squash:

Cut the spaghetti squash in half and scoop out seeds
Put about 1/2 inch of water in a baking dish and place squash, cut sides down, in the dish.
Bake for about 45-60 minutes depending on the size of the squash or until soft.  (Do not overcook or it will turn to mush).

Flip the squash over and use a fork to loosen the “noodles”

Kimberly RobertoLeave a comment

Grainfree Pancakes / Waffles

You won’t even miss your traditional pancakes!  Those typical pancakes are loaded with refined flours, large amounts of sugars, dough conditioners and other toxic ingredients.  This grain free, gluten free version is amazing!

For Pancake/Waffle Mix:
photo1 cup almond flour
1 cup flax seed meal
1 cup garbanzo bean flour
3 Tbsp erythritol or 1 Tsp spoonable stevia
3 Tbsp baking powder (aluminum Free)
1 Tsp sea salt

Combine thoroughly and store in sealed container in the refrigerator until ready to use.

Note:  This makes a great gift idea as well

For Batter:

1 cup pancake mix from above
3/4 Cup Milk (almond, coconut, organic whole milk)
2 Tbsp coconut
1 organic egg

Mix all ingredients together and let it sit for two minutes.  Heat up a skillet with coconut oil (be generous) and pour batter into pan (a large pan will fit 3-4 pancakes). 1 Cup of mix makes about 6 medium sized pancakes.

Core Plan:  Top with Grade B Maple Syrup

Advanced Plan:  put two large handfuls of fresh or frozen strawberries in a saucepan.  heat until strawberries are soft and natural pectin starts to thicken.  You can add some sweetener here if desired.  Transfer to a blender and blend until smooth.

pancake recipe from Dr. Melissa Sell http://www.selling-health.blogspot.com

Kimberly Roberto1 Comment

The BEST Grass Fed Burgers

Grass-fed beef is naturally better tasting and less fatty overall.  The addition of the onion and keeping the patties a bit thicker prevent them from drying out.  This is the absolute best way to make your grass fed burgers.

grassfed burger1 small or about 1/4 cup onion, coarsely grated
1½ pound grass-fed ground beef
1¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
1/4 teaspoon garlic powder
Coconut oil for frying

Using your hands, gently mix onion, beef, salt, pepper, and garlic power in a medium bowl. Do not overmix.  Gently shape into four 1½”-thick patties.

These burgers can be grilled or fried.

If using a grill, sprinkle patties with  a little more salt and pepper.  You will want to sear the burgers to seal in the juices then finish cooking on much lower or indirect heat.

To fry, heat coconut oil in a large skillet (cast iron works best), over medium-high heat. Sprinkle patties with  a little more salt and pepper, place in skillet, and immediately reduce heat to medium. Cook 4–6 minutes per side for medium-rare (the best way to serve grass fed burgers or steaks).

Serve in a lettuce leaf, over salad, advanced plan roll, or use a sprouted grain bun (core plan)

Kimberly RobertoLeave a comment

Pumpkin Spice Doughnuts

The Doughnut – Deconstructed + A Healthy Doughnut Recipe

Doughnut –

Dictionary.com definition: a small cake of sweetened or, sometimes, unsweetened dough fried in deep fat, typically shaped like a ring or, when prepared with a filling, a ball.

 My definition: a small cake loaded with cancer-causing, diabetes-triggering sugar and highly processed and refined flour, resembling a little trans fat sponge, containing dozens of highly toxic and damaging ingredients.

Americans eat over 10 billion donuts every year! That’s about 33 donuts for every man, women, and child.

  • Refined Grains– the bran and the germ are stripped away from the grain of wheat, then highly refined/processed (including bleaching), turns to sugar
  • Trans Fats & Damaged Fats (hydrogenated oils) – your body cannot properly metabolize these fats, they cling to fragile cell membranes and prevent the “good stuff” from getting in and the “bad stuff” from getting out. Doughnuts are fried in these damaged fats and act as little sponges, soaking up the unhealthy oils. Doughnuts can contain up to 35-40% trans fats per doughnut!
  • Sugar – processed sugar is one of the most damaging components of the Standard American Diet. It is the primary dietary cause of obesity, causes hormonal imbalance, puts you on the fast track to diabetes, increases the acidity of the body, causes inflammation, causes elevated cholesterol, leads to heart disease, is an anti-nutrient, is a known toxin, and is the food and fuel for cancer. There is approximately 4-6 teaspoons of sugar PER DOUGHNUT.
  • Acrylimides – occurs in foods that are cooked at very high temperatures (like frying), studies have proven it to be a known carcinogen.
  • Artificial colors – In the European Union, foods with artificial colors must state a warning: “may have an adverse effect on activity and attention in children.”
  • Anti-nutrients – there is no nutritional value in a doughnut. In fact, it is loaded with anti-nutrients. This means that not only are you NOT getting any nutrients from the food itself, in order for your body to process a doughnut, it has to pull from the existing stores of vitamin, minerals, enzymes, etc. It is a double whammy to the body.

The ingredients:

When you make a traditional donut at home, the typical ingredients are: flour, eggs, sugar, butter, yeast, oil, salt, milk.

–> all ingredients you can find at a grocery store (although it does’t mean they are healthy).

A Krispy Kreme Doughnut contains:

Enriched bleached wheat flour-  (contains bleached wheat flour, niacin, reduced iron, thiamine, mononitrate, riboflavin, folic acid), dextrose, vegetable shortening (partially hydrogenated soybean and/or cottonseed oil), water, sugar, soy flour, egg yolks, vital wheat gluten, yeast, nonfat milk, yeast nutrients (calcium sulfate, ammonium sulfate), dough conditioners (calcium dioxide, monocalcium and dicalcium phosphate, diammonium phosphate, sodium stearoyl-2-lacrylate, whey, starch, ascorbic acid, sodium bicarbonate, calcium carbonate), salt, mono-and-diglycerides, ethoxylated mono- and diglycerides, lecithin, calcium propionate (to retain freshness), cellulose gum, natural and artificial flavors, fungal alpha amylase, amylase, maltogenic amylase, pantosenase, protease, sodium caseinate, corn maltodextrin, corn syrup solids and BHT (to help protect flavor).
Glaze also may contain: Calcium carbonate, agar, locust bean gum, disodium phosphate, and sorbitan monostearate.  

 –> most ingredients not readily available

Pumpkin Spice Doughnuts

Core & Advanced Plan

Makes about 6 full size doughnuts or 12 mini doughnut

photo5 organic eggs
1/2 cup coconut milk
1/2 tsp maple extract
1/2 cup pumpkin puree
1/4 cup melted coconut oil
3/4 cup almond flour
1/2 cup coconut flour
1/3 cup erythritol (like Swerve) or 1/2 – 1 tsp liquid stevia
2 1/2 teaspoons pumpkin pie spice
1/4 tsp sea salt

Preheat oven to 350 degrees and oil your doughnut pan (be sure it is non-toxic).  Place first 5 ingredients in a blender and blend until well mixed.  Add the dry ingredients and blend on low speed until well mixed.  Pour the batter into the pan, filling each mold about 2/3 full.  Bake for 20 minutes and let cool for about 10 minutes before removing from the pan.

Kimberly RobertoLeave a comment