Yogurt Chia Seed Pudding *****

 

• 1 cup plain yogurt
• ½ cup milk
• 1/4 cup chia seeds
• 1/2 tsp vanilla
• 1/4 tsp 100% Monk Fruit Drops
• Pinch Real Salt
• Frozen Wild Blueberries

To a wide-mouth quart mason jar, add yogurt, milk, vanilla, monk fruit and salt.  Stir in chia seeds until well mixed.  Refrigerate.  Five or ten minutes later, stir again.

Refrigerate for several hours or overnight.  

Thaw the blueberries and serve with the pudding.

Or, make a jam out of 1 1/2 cups blueberries mixed with 2 Tbsp water and cooked down in a small saucepan.  

Frozen Instant Pot Chuck Roast *****

 

• 2-lb pound frozen chuck roast
• 2.5 cups water
• 1 teaspoon Real Salt

1. Place the metal trivet in the bottom of the Instant Pot, and place the frozen roast on top of the trivet.
2. Pour the water over the roast.
3. Sprinkle the roast with Real Salt.
4. Cook on Manual on High for 85 minutes.
5. Once the roast finishes cooking, allow it to naturally release for 30 minutes.
6. Carefully remove the lid and allow the roast to cool to the point that it’s safe to handle. Remove the roast to a large bowl and use two forks to easily shred it.

https://keytomylime.com/instant-pot-frozen-roast/#mv-creation-135-jtr

Creamy Ricotta Dessert *****

 Very good.  Made it in the mini food processor.  Made it with lemon instead of vanilla.  Really good.  

• 1 1/2 cups whole milk ricotta 
• ▢1/4 tsp 100% monk fruit powder
• Dash Real Salt
• ▢1 tsp vanilla extract OR 1 tsp lemon extract

Combine all ingredients in a small food processor.  Process for 2 minutes.  

Refrigerate for at least 1 hour, or overnight.

Blueberry Chia Pudding

 

½ cup fresh blueberries (plus extra for topping)

½ cup plain Greek yogurt

1 tablespoon chia seeds

½ teaspoon vanilla extract

1 teaspoon honey (or to taste — skip for no added sugar)

1 teaspoon cacao nibs or crushed dark chocolate

Instructions:

Mash the ½ cup blueberries with a spoon.

Add Greek yogurt, chia seeds, vanilla, and honey.

Stir until fully combined.

Top with a few whole blueberries and sprinkle with cacao nibs.

Cover and refrigerate for at least 2 hours (or overnight).

https://www.instagram.com/p/DMXthb8s5_1/

Egg Salad

 

Egg Salad

Makes 2 servings

6 eggs, cooked the night before and chilled overnight

4 heaping Tbsp homemade mayo 

2 stalks celery, finely chopped

Customize your protein: 1 egg = 6 grams protein

Change Your Diet, Change Your Mind

Roast Chicken

 

1 whole chicken (4 lb)

Salt, to taste

½ cup bone broth

Serves 4 + Leftovers

 Preheat oven to 375°F.

2. Place the chicken, breast side down, in a baking tray. Season generously with salt.

3. Cover the tray with parchment paper or aluminum foil and roast for about 30 minutes, then remove the paper and reduce the temperature to 350°F.

4. Gently tilt the baking tray and drain the rendered chicken fat into a glass jar. Flip the chicken over and pour the bone broth around the chicken. Season again and cook for another 40 minutes.

5. Turn off the oven, open the door, and let the chicken rest for 10 minutes while covered with parchment paper or aluminum foil. The legs should move about freely and if you slice between the leg and the breast, the juices should run clear.

6. Carefully remove the two thighs (leave the skin on) and save for lunch on day 4. Carve the chicken breasts, remove the wings, and debone the rest of the meat (with the skin).

7. Serve a 4 oz-piece of chicken breast alongside one of the wings. Carve them into slices and serve in the broth with the rendered chicken fat.

Nutrition facts per one serving: 56g fat, 52g protein, 0g total carbs, 0g fiber, 710 calories, 70% fat, 30% protein, 0% carbs

Change Your Diet, Change Your Mind

Chicken Thighs

 

Chicken Thighs 

Makes 1 serving

4 boneless chicken thighs (about 3oz each)

1 Tbsp duck fat

½ cup low-histamine chicken broth

Salt, to taste

DIRECTIONS:

1. Preheat oven to 350°F.

2. You’ll need a pot with a lid that you can transfer from the stove top to the oven. Brown the chicken thighs, skin side down, in the duck fat over medium-high heat.

3. Add the broth and bring to a simmer before transferring to the oven, lid on, for 40 minutes