A few favorite meals

These are some of my favorite recipes suitable for Wahls level III and nutritional ketosis.

Chicken fingers with mushroom saute

Chicken fingers:

  • 1 lb boneless chicken breasts, each breast cut into three strips
  • 1 cup almond flour
  • 1/2 tsp dried thyme
  • 1 tbsp fresh parsley
  • 1 tbsp nutritional yeast
  • 1 cup full fat coconut milk
  • 1 tsp sea salt
  • Coconut oil for frying

Mix coconut milk with salt in a shallow wide mouthed bowl like a pasta bowl. In a second bowl, mix flour, thyme, parsley, and nutritional yeast together. Dredge chicken fingers in coconut milk first then flour mixture. Fry in oil over medium heat about five minutes each side. Cut biggest one half to be sure cooked through.

Mushroom Saute:

  • 1 lb sliced white mushrooms
  • 2 cloves garlic chopped fine
  • 1/2 tbsp parsley
  • 2 tsp basil
  • 1/2 tsp sage
  • Salt and pepper to taste
  • 1 tbsp Ghee

Melt Ghee, add garlic for a moment, then add mushrooms and seasonings. Saute till mushrooms are browned. Serve over chicken fingers.

 

Shrimp, Avocado, Tomato and Garlic salad

2 or 3 as a meal, serves 4 to 6 as a side dish

  • 1 lb cooked medium shrimp cut into 1/2 inch pieces
  • 1 avocado chunked into 1 inch pieces
  • 2 small tomatoes cut into 1/2 inch dice
  • 1/4 small onion diced fine
  • 3 garlic cloves minced
  • 1 lemon, juiced
  • 2 tbsp extra virgin olive oil
  • 1 tbsp fresh dill
  • 1/2 tsp sea salt
  • ground pepper to taste
  • 1/8 to 1/4 tsp cayenne (optional)

Mix all ingredients together.

 

Sauteed Asparagus and Garlic

  • 1 lb Asparagus
  • 4 garlic cloves sliced thin
  • 1/2 tbsp basil
  • 1/2 tbsp parsley
  • salt and pepper
  • Ghee for sauteing
  • Fresh Lemon

Snap each Asparagus spear and throw out tough ends. Cut into 11/2 inch pieces. Heat the pan, add the Ghee and melt, add the garlic for a moment, then add asparagus, basil, parsley and salt and pepper. Saute till asparagus is bright green and semi tender and the garlic is lightly browned. Serve with fresh lemon wedges to be squeezed over the asparagus.

 

Sauteed Sweet Potatoes with Onions and Brussels Sprouts

  • 2 medium sweet potatoes or yams, cut into 1-inch pieces with skin on
  • 3 strips bacon
  • 1 onion coarsely chopped
  • 1/2 lb Brussels Sprouts cup in half
  • 1/2 cup balsamic vinegar, reduced
  • salt and pepper

Put the balsamic vinegar in a small sauce pan and bring to a simmer, let cook down while making the rest of the dish, check every so often to be sure it doesn’t over cook, it should be syrupy, but still a little runny.

Cook bacon and set aside on paper towels. Leave grease in pan.

Saute sweet potatoes for ten minutes in bacon grease, then add onions. Saute another 10 to 12 minutes and add Brussels sprouts. Cover and turn down to a simmer, adding additional coconut oil or ghee if needed. Simmer 6 minutes. Toss with bacon ripped into 1-inch pieces, salt and pepper. Serve then drizzle with Balsamic Vinegar.

 

My favorite mixed greens salad

  • 2 cups mixed greens
  • 3/4 cup fresh or frozen (defrosted) berries, mixed or individual
  • 1/2 avocado, cut into 1-inch chunks
  • 1/2 cup coarsely chopped red cabbage
  • favorite nuts, I like almonds or pan toasted pumpkin seeds
  • 1 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • ground salt and pepper
  • 4 slices bacon on the side

Toss greens, berries, avocado, and red cabbage together. Add olive oil and toss, then add balsamic and salt and pepper. Toss well. Sprinkle with nuts or seeds. Serve with cooked bacon on the side.

 

Lattes

  • 1 cup favorite hot coffee
  • 1/4 cup full fat coconut milk
  • 1 tsp cinnamon
  • salt and pepper

I have a Ninja Professional blender, Vitamix, if you have one, its better with hot liquids. I have it down to a science with the Ninja, though. I put the coconut milk in first then add the coffee and whisk to help cool down the coffee a little. I add the cinnamon and salt and pepper. Then put the cover on and tip the blender cup upside down and count to five. Turn right side up again and unscrew the top immediately (you might need a jar opener (I use a piece of stretch elastic like physical therapists use), then I screw the cap back on and blend counting to 6. Stop and unscrew immediately.

I know this sounds like a lot of bother, but it works. If I don’t do this, one of two things happens. Getting the cover off is a nightmare, or the lid loosens while blending and sprays everywhere. The above exercise has become the most efficient for me and whereas I cannot afford a Vitamix, will continue to be the way I do this. Yummy coffee, worth the ritual.

Mocha Nutty Latte

  • 1 cup favorite hot coffee
  • 1/4 cup full fat coconut milk
  • 1/2 tbsp organic cacao
  • 1/2 tbsp almond butter or less if you prefer
  • salt and pepper
  • 1/4 tsp real vanilla extract

Same as above. Sometimes I add cinnamon to this too.

 

I love the recipe in the Wahls book, Cooking for Life. Pork Chop Skillet.

Love Yum Yum Paleo’s Asian Fried Riced Cauliflower.

 

These are a few favorite meals

 

Bonne Sante

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