Advanced Plan Fried Chicken

Advanced and Core Plan

Serves 4-6

This is an absolutely amazing “true to the original” replacement recipe.  The chicken is moist and delicious and the coating is crunchy and tasty.  It is great served with mashed cauliflower and sliced cucumbers with avocado mayonnaise and dill.

**I used an Air Fryer (see note below) for this recipe but you can bake the chicken pieces or fry  them in coconut oil**

2 skin on, bone in organic chicken breasts
4 skin on, bone in organic chicken thighs
4 organic eggs
1 1/2 cups almond flour
1 1/2 tablespoons sea salt
1/2 teaspoon pepper
2 tablespoon paprika
2 teaspoons granulated garlic
Grass-fed butter

Generously salt the chicken.  Whisk the eggs and put them in a pie dish (or other shallow pan).  Mix together the almond flour, salt, pepper, paprika and garlic in a separate pie dish and mix well.

Dip the chicken pieces in the egg mixture then into the flour mixture making sure to press it in and cover the entire piece of chicken.

Heat your air fryer and place the chicken pieces in and top each piece with a few pats of grass fed butter.  Do not crowd the basket.  You may need to do it in two batches.

Cook at 360 degrees for 20 minutes,  flip over and cook for another 5-8 minutes or until chicken is cooked through.

Air Fryer Note – Most people get an air fryer to avoid adding fats to their meals.  In contrast, I highly recommend getting a lot of healthy fats in your diet so I added the butter to the chicken while it cooked.  I use this kitchen gadget to achieve a fried-like result without having to lose precious, healthy coatings in a pan of coconut oil and to get better crispiness than the oven can.  While you can fry in coconut oil or bake.  I prefer the air fryer method for the best final product.

 

Shown here with sliced cucumbers with avocado mayonnaise and dill and mashed cauliflower

Advanced Plan No Bake Individual Cheesecakes

Advanced & Core Plan

Serves 2-4 depending on the size

4 oz organic cream cheese
2 tablespoons organic  sour cream
1/4 cup organic heavy whipping cream
1/4 cup erythritol (like Swerve) or monk fruit sweetener
1 tablespoon grass fed butter, room temperature
1/2 teaspoon vanilla extract
splash of lemon juice

Mix all ingredients with a hand mixer and spoon (or pipe) into cupcake molds or small ramekins or glasses

Optional “crust” – create a mixture of nuts, seeds, almond flour, cinnamon and grass fed butter and press into the bottom before adding cream cheese mixture.

Optional – top with fresh berries, boiled berries (for a syrup type topping) or melted stevia-sweetened chocolate

 

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Asian Grass-fed Beef Short Ribs – InstantPot or Oven Roasted

This recipe has some more obscure ingredients than normally appear in my recipes but the additions make for an enhanced taste.  You can find these ingredients at most health food stores.  The InstantPot helps make the meat extra “fall off the bone” tender and does an amazing job with the flavors.  Oven roasting will take a lot longer and requires more attention while roasting.

These are terrific served with cauliflower rice or mashed cauliflower and quick pickles (see below)

Preparing meat on the bone gives you so much more nutritional benefit than boneless cuts.  The pressure cooking or slow oven roasting helps bring out the minerals, glucosamine,  hyaluronic acid, collagen (to name a few) from the bone.

3 lbs grass-fed beef short ribs
coconut oil
sea salt or Himalayan salt
black pepper
1/4 cup mirin
1/4 cup tamari or coconut aminos
1 tablespoon toasted sesame oil
1 tablespoon fresh grated ginger
4 cloves garlic, minced
1/4 onion, grated
1/4 teaspoon cayenne pepper (optional)
4 cups dashi broth (made from kombu- see below)
fresh parsley, optional

About 30 minutes before cooking, salt and pepper the ribs and let get to room temperature.

Make the dashi broth.  Put a 4 inch piece of kombu in 4 cups of water and soak for 15 minutes.  Boil the kombu for another 15 minutes then remove kombu. Once done, add the tamari, mirin, sesame oil, ginger, garlic, onion, and cayenne pepper.

Heat 1-2 tablespoons of coconut oil in the Instant Pot on the saute function.  Add the ribs, bone side up, and fry until browned.  Brown the other two meaty sides of the ribs until golden brown.

Turn the Instant Pot to the meat setting and place the ribs in the pot, bone side down. Cover with the dashi broth/tamari mixture.

Set the pot to 45 minutes and start.

Do a quick release when done and serve with broth ladled over the ribs.  This is great served with cauliflower rice/mashed cauliflower, and quick pickles (thinly sliced cucumbers with sea salt and red wine vinegar).

 

 

 

 

OVEN ROASTING METHOD:

Heat oven to 400 degrees.  Follow the instructions above but sauteed in a cast iron skillet instead of the instant pot.  Transfer the ribs to a dutch oven and pour the broth mixture over the ribs and cook at 400 degrees for 30 minutes.  Reduce oven temperature to 325 degrees and cook for another 3-4 hours, basting with the broth every hour or so (add more broth if necessary)

Mediterranean Chicken – Instant Pot or Oven Roasted

This is a simple, yet exotic recipe that highlights so many fabulous flavors and textures. You will feel like a gourmet cook when you serve it. This recipe is great served with any vegetable or with grilled halloumi (greek goats milk cheese).

4 free range chicken breasts, bone in, skin on
Natural Salt and pepper
1 tablespoon coconut oil
4 tbsp Za’atar spice (add 1/4 cup olive oil if dry spice) *see below for the kind I used)
1/4 cup pine nuts
1/4 cup sun-dried tomatoes
1/2 onion, cut in chunks
1/2 cup kalamata olives, pitted
3 cloves garlic, minced
1/2 cup filtered water
1/2 cup chopped fresh parsley leaves
Olive oil for drizzling

Sprinkle chicken generously with salt and pepper. Heat oil on sautee function on the Instant Pot. Brown chicken, skin side down first until browned. Brown the other side. Remove chicken and set aside. Add onion and saute until translucent. Add garlic and saute for 1 more minute. Rub 1 tablespoon of za’atar over each breast being sure to get some underneath the skin. Add the chicken back into the pot and add the remaining ingredients except for parsley and olive oil. Set Instant Pot on Meat setting and cook for 12 minutes. Do a quick release when done and serve.

ROASTING METHOD:  Brown chicken in a cast iron dutch oven and add the rest of the ingredients and roast in a 425 degree oven until done.

This is the Za’atar I used for this recipe

Teriyaki Salmon

Simple and delicious.
1⁄4 Cup Olive Oil
1 Teaspoon Ground Ginger
1⁄4 Cup Fresh Lemon Juice 1⁄4 Teaspoon Garlic Powder
1⁄4 Cup Soy Sauce or Tamari
4 Wild Salmon Steaks
1 Teaspoon Mustard

TIP: This is a quicker version of the recipe above. It is great for a quick meal and for leftovers.

In a glass pan, combine the first 6 ingredients. Mix well. Set aside 1/4 cup for basting and refrigerate. Place the salmon into a glass dish and let marinate for 1 hour in the refrigerator. Drain and discard marinade. Place the salmon on a broiler pan or grill. Broil or grill for 4-5 minutes. Brush with reserved marinade. Turn and broil or grill for 5 more minutes or as desired.