Category: Core Plan

Creamy Savory Mushroom Soup

Advanced Plan & Core Plan

Serves 4 small servings or 2 large servings

This is another super easy, minimal ingredient soup that is so tasty.  You can also double this as a sauce for baked or sauteed chicken.

1/2 onion, chopped
4 tablespoons butter
2 portabello mushroom caps, chopped
1/2 tsp thyme
2 cups vegetable broth
small handful walnuts
sea salt and pepper to taste
1/2 – 3/4 cup Beyond Organic plain amasai or organic heavy cream

Optional:  Goat Cheese

Saute onion in butter until caramelized.  Add mushrooms and thyme and let cook until darker brown and a bit soft.  Add vegetable broth and salt and pepper to taste.  Cook until warm then transfer to a blender or vitamix.  Add walnuts and blend to desired consistency.  You can make it super blended or slightly chunky.  Transfer back to the pan, add amasai or heavy cream and heat.  Top with crumbled goat cheese if desired.

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Homemade Barbeque Sauce

Advanced & Core Plan

Makes about 1 cup of sauce

1/2 cup Xylitol Syrup – see below
8oz organic tomato sauce or tomato paste
1 1/2 tablespoons apple cider vinegar
1 tablespoon liquid aminos or tamari
1 1/2 tablespoons chili powder
1 tablespoon dijon mustard
1/2 teaspoon garlic powder
1-1 1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Make the xylitol syrup first.  Measure out about 1/2 cup and save the remainder for another use.  Mix the rest of the ingredients in a bowl until well combined.  Add 1/8 – 1/4 cup of filtered water to get the sauce to the desired consistency.   Use over chicken, as a steak sauce, on bbq chicken pizza (advanced plan crust), etc.

Xylitol Syrup: (courtesy of Dr. Ashly Ochsner)

1 c. xylitol

1/2c. water

1/4 teaspoon xanthan gum

Combine xylitol and water in a stainless steel sauce pot

Bring mixture to a boil

Whisk in xanthan gum and return to a boil

Stir until thickened and remove from heat and cool

Kimberly Roberto1 Comment

Chicken Pad Thai

Advanced & Core Plan

Serves: 4 (we served a family of 5)

This is a favorite restaurant dish that is typically loaded up with sugar and starchy noodles.  Here is an advanced plan version using zucchini sliced and cut into strips for “noodles”.

Although it looks like a lot of ingredients and steps, it if very easy.  The ingredients are all “staple” items you should have on hand.  The stir fry portion is very quick and easy and the sauce just requires adding and stirring.  This one is worth it and is great for leftovers.

 
Zucchini Ribbons
Slice zucchini longways with a mandolin or thin slicer.  Stack 2-3 strips at a time and slice into “ribbons”.  Put in a bowl and set aside.  (NOTE:  save the end pieces that couldn’t be sliced for another use)

 

 

Peanut Sauce
3 garlic cloves, grated
2 inches fresh ginger, grated
1-2 teaspoons Asian fish sauce (check ingredients – look for ones made with anchovies)
1 tablespoon extra virgin olive oil
3/4 cup organic peanut butter OR freshly ground roasted peanuts
1/2 cup liquid aminos or tamari
3 tablespoons brown rice vinegar
1/2 to 1 cup whole coconut milk
Optional:
1/4 cup fresh lime juice or 2-3 kaffir lime leaves (to be discarded before serving)

Mix all ingredients except stock/coconut milk and transfer to a saucepan. Gradually mix in coconut milk, whisking thoroughly.  Heat on low-medium until warm and keep simmering, stirring frequently.

NOTE:  For a peanut soup, the mixture can be thinned with more coconut milk or a little organic chicken stock.

Chicken & Vegetable Mixture

1 tablespoon coconut oil
1 pound organic chicken, cut into chunks
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper
1/4 cup liquid aminos or tamari
3 large eggs, lightly beaten
1/4 cup unsalted roasted peanuts, coarsely chopped
1 organic red bell pepper cut into strips
1 head broccoli florets, chopped

Optional:

handful fresh cilantro
Lime wedges for garnish
3 green onions, thinly sliced
6 ounces fresh bean sprouts (about 2 cups), rinsed and drained
Substitute any vegetables you want instead of the broccoli

PAD THAI PREPARATION

In a large non-toxic skillet, heat oil over high heat until hot but not smoking. Add chicken, garlic powder, and crushed red pepper; cook, without stirring for 3-5 minutes or until underside of chicken is browned.  Stir and continue cooking until chicken is almost done. Move chicken to the edge of the pan and add the eggs and cook, stirring, until just set, about 20 seconds. Add broccoli and red peppers, cover and let vegetables cook.  Keep warm.

Pour the peanut sauce over the zucchini ribbons.  (this can be a meal on it’s own)  Add the zucchini/peanut mixture to the pan with the chicken and vegetables and serve immediately.  Garnish as desired.  

 

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Grass Fed Beef Jerky

Here is a terrific snack idea that is loaded with protein, easily transported, and packed with nutrition.  Keep it on hand for a quick energy boost.

This doesn’t stay around long so make an extra big batch!

 

  • 1 1/2 pounds grass fed beef (round steak, or sirloin steak works great)
  • 1/4 cup liquid aminos or tamari
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper or crushed red pepper (if you like it spicy)
  • Optional spices:  Italian Seasoning, cayenne pepper, dried mustard
  1. Trim and discard all fat from meat. Cut meat into thin strips. (TIP:  put the meat in the freezer for 20-30 minutes which makes it easier to slice thinly).   In a large bowl, combine the remaining ingredients; add meat and toss to coat.  Cover and refrigerate for 8 hours or overnight.
  2. OVEN METHOD:  Place wire racks on foil-lined baking sheets. Drain and discard marinade. Place meat strips 1/4 in. apart on racks. Bake, uncovered, at 200 degrees F for 6-7 hours or until meat is dry and leathery. (TIP:  Put it in right before you go to bed and turn it off when you wake up.)   Remove from the oven; cool completely. Refrigerate or freeze in an airtight container.
  3. DEHYDRATOR METHOD (PREFERRED):  Place meat strips 1/4 in. apart on dehydrator trays.  Dehydrate at 155 degrees for 6-8 hours or until meat is dry and leathery.  Remove from dehydrator and store in an airtight container.

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Kim’s Power Salad

This salad is full of cancer-fighting, immune boosting, digestive aiding superfoods.  Feel free to experiment with the ingredients.  This is a salad you can truly feel great about.

•  Greens – romaine, baby spinach, etc
•  2 tablespoons hemp seeds (the same amount of protein as a chicken breast + high in Omega-3’s and Vitamin E)
•  Sauerkraut – look for the kind made and packed with water, not vinegar.  (Sauerkraut contains phytochemicals which help boost the immune system, is a proven cancer-fighter, helps with digestion with it’s high content of healthful bacteria for the gut, etc)
•  1 tablespoon of tumeric (Tumeric has numerous benefits like protection from cancer, natural antibacterial, detoxification, anti-inflammatory, fat metabolism, etc.)
Handful raw nuts like pecans, walnuts or almonds
•  1/2 avocado
•  Olive Oil & Apple Cider Vinegar (the benefits of Apple Cider Vinegar are far too numerous to list here)

Optional Add Ins:
• Chopped Red Onion
• Black Olives
• Kelp Granules
• Sea Salt
• Sunflower Sprouts

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“Chicken Crust” Pizza

After a great response to this pizza from those that attended the Maximized Living recipe night at West Cobb Chiropractic I decided to post it for all to enjoy!  Thanks to Dr. Melissa Sell for discovering this gem. 

And yes, you are reading the title right, this is a pizza with a crust make out of cooked chicken.  You will NOT believe how good this is!  Try it as soon as possible!
 

 

Ingredients

  • 2 lbs boneless, skinless chicken thighs
  • 6 cloves garlic (shredded or pressed)
  • 5 eggs
  • 2 tbsp Italian seasoning
  • 1 can organic pizza sauce or homemade
    • check label to made sure it has no added sugar
  • shredded cheese
    • Suggestion:  Beyond Organic Greed Fed Cheddar
  • 4 tbsp organic butter
Boil chicken thighs for 12-15 minutes or until cooked through. Combine eggs with 4 cloves of garlic and Italian seasoning. When chicken is done, blend it up in food processor or blender (you’ll want to blend them 2 at a time so they shred thoroughly, then put them into a mixing bowl). Add egg mixture to chicken and form it into a dough.
This recipe makes 2 pizzas (because 1 is never enough), so grab 2 baking sheets and 2 pieces of parchment paper to line the pans. Separate dough equally and roll out to desired size. Bake for 12-15 minutes in a 425 degree oven.
While the crust is baking, melt down the butter in a saucepan and add 2 large cloves of shredded garlic. When crusts are finished, take them out of the oven and let them cool for a few minutes. Divide garlic butter and distribute evenly over the crusts.
Now it’s time for toppings! I kept it simple with just pizza sauce and cheese, but you can get as creative as you want. Bake again for 15 minutes or until cheese is melted/toppings are cooked.
Throw a few ripe avocados, a bag of frozen strawberries and a bit of stevia in the blender to complete the meal with some strawberry gelato!
So there you go! Advanced plan pizza and ice cream!
This recipe was adapted from… http://www.norcalsc.com/chicken-pizza-youll-never-miss-the-crust

Kimberly Roberto1 Comment