Restaurant-Style Pan-Seared Salmon *****

Restaurant-quality pan seared salmon—crisp on top and just barely cooked in the center—is easy to make at home.

Servings: 4

Prep Time: 5 Minutes

Cook Time: 10 Minutes

Total Time: 15 Minutes

INGREDIENTS

• 1 Tbsp avocado oil
• ½ tsp Himalayan salt
• 4 (6-ounce) salmon fillets

INSTRUCTIONS

1. Season the salmon with the salt. 
2. Heat the oil in a 12-inch nonstick skillet over medium heat until hot and shimmering. 
3. Cook the salmon, without moving, skin side down, until golden and crisp, about 4 minutes. 
4. Carefully flip the fillets and reduce the heat to low. 
5. Continue cooking until done to your liking, about 2-3 minutes more. 
6. Transfer to a platter and serve.

https://www.onceuponachef.com/recipes/restaurant-style-pan-seared-salmon.html#tabrecipe

Salmon fillets are best cooked starting with the skin-side down. This prevents over-browning the meat, which can make it dry and pretty unappealing to look at on the plate. "When pan-frying or grilling, cook salmon fillets skin-side down for 5-7 minutes, flip and cook for another 2-3 minutes

Refried Adzuki Beans - *****

 I made this using 1 can of Eden Aduki Beans and it was delicious!

Refried Adzuki Beans

Adzuki beans are small, easy to digest, and you don't have to soak them before using them.  They are the only dry bean allowed on the diet because of how easy to digest they are.  They also have an odd flavor compared to my personal favorite, black beans.  Black beans are deep, rich and have a very full flavor all by themselves.  Adzuki beans have a higher flavor, not as rich or rounded, so they need some help when they are the main part of the dish, like in these refried beans.  So I've added onions, garlic and a bit of spice make the flavor richer and more well rounded.

Refried Adzuki Beans

1 Tbsp avocado oil
1/2 cup chopped onion
1 lge garlic clove, minced
1 tsp cumin
1/2 tsp Himalayan salt
1 1/2 cups cooked beans, drained

Add oil, onion and garlic to a 1-quart saucepan.  Cook the onions on medium-low heat until they're browning and translucent.  Add garlic and cook, stirring, until fragrant.  Add cumin and salt and cook for 30 seconds.  Add beans, stir to blend, and then use an immersion blender to blend them smooth.  Continue cooking over low heat stirring often until the beans are as thick as you'd like, then refrigerate. 

These beans are best the day after they have been made, to allow time for the flavors to blend.  
Yield: about 3-4 cups

Adapted from https://halfpaintedkitchen.blogspot.com/2016/01/refried-adzuki-beans.html

Chicken & Veggies - To try

9/21/20

4 oz pastured chicken breast, diced

2 oz broccolini or broccoli

2 oz baby bok choy

2 oz napa cabbage

2 oz onion

2 oz coconut milk

Freshly squeezed lime juice, if tolerated (histamine)

Garlic powder [sub fresh]

Ginger

Cilantro

Sea salt

6 oz cauliflower rice



Cook diced chicken in a skillet for about 5 to 10 minutes until cooked through.

Add veggies, seasoning. Cook 3 to 5 minutes. Add coconut milk. Simmer another 5 minutes.

Cook cauliflower rice in a separate pot for about 5 minutes. Serve chicken and veggies over
cauliflower rice.

Adapted from Crystal Billings - called for 2 oz tikki masala sauce.  find sub

Collard Greens - to try

 

Ingredients

• 2-3 tablespoons olive oil
• 1/2 yellow onion, diced
• 3 cloves garlic, minced
• 2 cups water
• 1 teaspoon smoked paprika
• 1 teaspoon salt, or more to taste
• 1/2 teaspoon red pepper flakes
• 2 pounds collard greens, cleaned and cut (2 large bunches)
• 1 tablespoon distilled white vinegar
• 1/4 cup sun dried tomatoes, chopped, optional
• hot sauce, optional

Instructions

• In a large deep pot, sauté the onion in the olive oil for 5-6 minutes over medium heat. Add the garlic and cook for 1 more minute until fragrant.
• To the pot, add the water, smoked paprika, salt and red pepper flakes. Stir and bring to a boil, then reduce heat so it's simmering gently.
• Add in the chopped greens. Cover the pot and simmer for about an hour. They shouldn't be boiling too hard, just gently simmering on low heat. Give the greens a stir every now and then.
• About halfway through cooking, add the vinegar and sun dried tomatoes, if using.
• After an hour, taste and add more salt, hot sauce or any other seasonings as desired. Enjoy!

Notes

1. Instant Pot Version: Use the sauté feature to cook the onion, then garlic. Add the ingredients for the broth and simmer, then turn off the Instant Pot for a moment. Add the greens, seal and cook at high pressure for 5 minutes. Let the pressure release naturally, then remove the lid. Stir in the vinegar, sun dried tomatoes and taste for salt. 
2. If you really dislike vinegar, you may omit it, but it adds a nice kick. 
3. Store in the refrigerator for 2-3 days. 

https://www.noracooks.com/vegan-collard-greens/

Strawberry Collagen Chia Pudding *****

Really good!  I like to make two jars at once.

• 1/3 cup coconut milk 
• 1/4 cup water
• 1/2 tsp vanilla
• 12 drops 100% liquid monk fruit
• 2 Tbsp chia seeds
• 1.5 Tbsp Collagen Peptides
• Organic frozen strawberries
• 1 half-pint canning jar

In a half-pint jar, mix coconut milk and water, vanilla, and monk fruit.  Cover and shake well.  Add chia seeds and collagen powder; cover and shake well again.  Cover and refrigerate overnight, shaking periodically.

Thaw frozen strawberries and puree in the small Cuisinart until smooth.  Pour into a mason jar, cover, and refrigerate.

In the morning, stir the chia seed pudding.  Stir in strawberry puree.  

Hearty Frittata - to try

 

Hearty Frittata

This is a good recipe for a Sunday brunch treat!

Ingredients:

1. 2 Tbsp ghee

2. 1 onion, diced

3. 2 cloves garlic, minced

4. 1 c broccoli, finely diced in the food processor

5. 2 c spinach, finely chopped

6. 8 large eggs

7. Sea salt to taste

Instructions:

1. Preheat the oven to 400 degrees F

2. Melt 2 tbsp ghee in a cast iron skillet over medium heat

3. Cook the onions and garlic until fragrant (about 2-3 minutes)

4. Add the broccoli and spinach and cook for about 2 more minutes

5. While the vegetables are cooking, whisk the eggs in a large bowl

6. Pour the eggs over the vegetables, making sure everything is covered and reduce heat to low

7. Once the eggs at the edge of the pan are beginning to set, move the pan into the oven

8. Bake for 8-10 minutes, until the eggs are fully set and the middle is not runny

9. Remove from the oven and allow to cool for 5 minutes before cutting into slices

https://mybiohack.com/blog/ketoflex-12-3-diet-bredesen-protocol?fbclid=IwAR3rzX0egddbsQbVybF-1X2PTRplMOA8d9XmRBzOpP0U7_mykICnGDrZ46Q

Chicken Stir-fry

9/21/20

4 oz pastured chicken breast, baked and chopped

14 oz mixed chopped broccoli, mushrooms, and bok choy, chopped

1 clove garlic, minced

1 Tbsp extra virgin olive oil

1/4 cup water

Sea salt to taste


Add olive oil and water to a wok.  Add chopped broccoli, mushrooms, bok choy, and garlic.  Stir-fry for 7-10 minutes.  Add chicken; stir-fry another 5 minutes.  Season to taste with sea salt.


Crystal Billings

Baby Bok Choy in the Instant Pot *****

 Delicious!  Maybe try 4 minutes?

• 1 Tbsp avocado oil
• 1 clove garlic, crushed
• ½" ginger piece, peeled and grated
• 1 lb baby bok choy, tough bottoms trimmed
• ½ tsp fine Celtic sea salt 
• 1 cup water 
• Coconut Aminos to taste

1. Add oil to pressure cooker pot.  
2. Set Instant Pot to Sauté.  Add oil, then add garlic and ginger.  Stir frequently to prevent browning.  Add water, bok choy, and salt.
3. Cook on manual for 5 minutes.  Let pressure come down for another 5 minutes, then release pressure.  
4. Remove bok choy with a slotted spoon.  Add coconut aminos and serve.

Adapted from https://www.dadcooksdinner.com/pressure-cooker-baby-bok-choy/#tasty-recipes-11426-jump-target

Easy Broccoli Soup ****

Tasted okay but not a lot of depth to it.

 I added smoked salt and nooch, which gave it a richer flavor.  I didn't garnish with olive oil, only because I didn't have any.

Easy Paleo Broccoli Soup

This quick recipe is deceptively simple, but it makes a rich creamy soup with a hint of garlic.

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Servings: 4 servings

• 1 16-ounce bag plain frozen organic broccoli
• 2 cloves garlic, peeled
• 3 cups chicken or vegetable stock
• 1 Tbsp ghee or olive oil
• Himalayan pink salt to taste
• organic extra virgin olive oil for garnish, optional

• Bring broccoli, garlic, and stock to a boil over medium-high heat. Cover, reduce heat and simmer 10 minutes.
• Carefully transfer to Vitamix and puree until smooth (or puree with an immersion blender).
• Add ghee or olive oil, season with salt and pepper, and blend to combine.

Notes

For dairy-free: use olive oil instead of ghee 

For vegan: use vegetable stock instead of chicken stock and use olive oil instead of ghee
https://cookeatpaleo.com/easy-paleo-broccoli-soup-recipe/