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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Instant Pot Thai Chicken Thighs

 

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Instant Pot Thai Chicken Thighs

Course dinner, lunch
Cuisine Instapot

Ingredients

  • 2 T. sesame oil
  • 2 lbs. boneless skinless chicken thighs
  • 2/3 c. chicken broth
  • ¼ c. sugar-free peanut butter
  • ¼ c. gluten-free soy sauce or coconut aminos
  • 2 T. fresh lime juice
  • 2 T. honey preferably local
  • 1½ T. Sriracha sauce
  • 2 t. fresh ginger
  • 1 t. garlic powder
  • Sea salt and black pepper to taste
  • Garnish:
  • Fresh cilantro chopped
  • ½ c. roasted peanuts chopped
  • 3-4 green onions cut into thin slices

Instructions

  1. Add sesame oil to Instant Pot and set the “Sauté” setting to high. Working in batches, if necessary, brown the chicken thighs, approximately 3-4 minutes per side. Repeat this process with remaining thighs. Remove and set aside on a platter.
  2. Pour chicken broth into hot container and gently scrape up brown bits from bottom. Add peanut butter to the hot liquid and stir until completed melted. Add soy sauce, lime juice, honey, Sriracha sauce, ginger, and garlic powder. Season with salt and black pepper, to taste, and stir to combine.
  3. Add metal rack to the Instant Pot and place the browned chicken thighs on top.
  4. Add lid and lock into place. Switch vent to “Sealing” position and set the “Manual” setting on high before adjusting the cook time to 10 minutes. After a brief pause, the Instant Pot will automatically start building pressure.
  5. When finished, do a quick release (QR) to allow the pressure to escape. Unlock and carefully remove lid when finished and transfer the chicken to a platter.
  6. Optional: To thicken sauce, select the “Sauté” setting and heat, stirring continually, until the excess liquid is reduced and the sauce reaches the desired consistency.
  7. Turn Instant Pot off and return the chicken thighs and the juices that accumulated on the platter to the sauce and turn to coat.
  8. Remove chicken and transfer to a serving tray. Garnish with chopped fresh cilantro, chopped peanuts, and green onions, if desired. Serve immediately with extra peanut sauce and your favorite sides. Enjoy!

Recipe Notes

Note to Publisher: Bonus photos are included in this pack for the Thai Chicken Lettuce Wraps mentioned in the introduction

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Ginger-Peach Iced Tea

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Ginger-Peach Iced Tea

Course Drinks
Cuisine Instapot

Ingredients

  • 8 c. water
  • 6 organic black tea bags paper tags removed
  • 4 fresh peaches pitted and cut into chunks
  • 1 T. fresh ginger finely minced
  • Local honey to taste
  • Optional garnish:
  • 1 fresh peach cut into thin slices
  • 6-8 fresh mint sprigs

Instructions

  1. Add water, tea bags, peaches, and fresh ginger to Instant Pot and stir to combine.
  2. Add lid and lock into place. Switch the vent to “Sealing” and set the “Manual” setting on normal for 5 minutes.
  3. When finished, allow pressure to release naturally (NR) for 10-15 minutes, then do a quick release (QR) to allow the remaining pressure to escape.
  4. Carefully strain hot tea mixture with a fine mesh strainer to remove the solids. Pour the remaining liquid into a large, heat-resistant pitcher.
  5. Sweeten with honey, to taste, and stir to combine. Cool slightly before serving over ice with peach slices and sprigs of fresh mint, if desired. Enjoy!

Recipe Notes

Tip: Remove tea bags as soon as the pressure has been fully released to prevent bitterness. If you prefer stronger tea and want to leave the bags in longer, add a pinch of baking soda prior to brewing.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Instant Pot Baby Back Ribs with Dark Cherry BBQ Sauce

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Instant Pot Baby Back Ribs with Dark Cherry BBQ Sauce

Course dinner, lunch
Cuisine Instapot

Ingredients

  • Dry Rub Ingredients:
  • 1 t. garlic powder
  • 1 t. chili powder
  • 1 t. dried rosemary
  • 1 t. ground cumin
  • ½ t. cinnamon
  • ¼ t. cayenne pepper
  • ½ t. smoked paprika
  • Salt and black pepper to taste
  • Other Ingredients:
  • 2½ - 3 lbs. baby back ribs
  • 1 c. beef stock or water
  • Dark Cherry BBQ Sauce* or BBQ sauce of choice

Instructions

  1. Combine ingredients for the dry rub in a small bowl and stir to combine. Set aside.
  2. Carefully remove membrane from back of baby back ribs with a sharp knife, if necessary. Cut the ribs into 3 or 4 equal-sized parts and work the dry rub into each section on both sides. Set aside.
  3. Add beef broth or water to Instant Pot and insert the metal rack. Place the seasoned ribs on their sides on top of the insert. (Do not stack them flat on top of each other).
  4. Lock the Instant Pot lid into place and flip the pressure valve to “Sealing.” Set the “Manual” setting to high for 30 minutes.
  5. Meanwhile, line a large, rimmed baking sheet with aluminum foil and set aside.
  6. Once cooking time is complete, do a quick release (QR) by flipping the sealing valve to the “Venting” position. Unlock and remove the Instant Pot lid and carefully transfer ribs to prepared baking sheet. Brush ribs with a generous amount of BBQ sauce on each side.
  7. Pre-heat broiler to high and broil the ribs for 3-5 minutes or until nicely browned. Remove from oven and cool slightly before cutting into individual portions. Serve immediately with extra BBQ sauce for dipping.

Recipe Notes

*Note to Publisher: The Dark Cherry BBQ Sauce is included as a bonus recipe in this package. For best results, prepare this sauce in advance to give the flavors a chance to fully develop.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Bacon, Blue Cheese, and Mushroom Sliders

 

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Bacon, Blue Cheese, and Mushroom Sliders

Course dinner, lunch, Snack
Cuisine ketogenic

Ingredients

  • 1 lb. ground beef
  • 2 t. Dijon mustard
  • 3 cloves garlic finely minced
  • 2 T. white onion finely minced
  • Sea salt and black pepper to taste
  • 2 T. extra virgin olive oil divided
  • 4 oz. white mushrooms sliced
  • 3 oz. crumbled blue cheese
  • 3 strips bacon cut into thirds and cooked

Instructions

  1. Preheat oven broiler to high and set top oven rack to the second highest setting.
  2. Add ground beef, mustard, garlic, and onion to a medium bowl. Season with salt and black pepper, to taste, and mix with a fork or your fingers until all ingredients are thoroughly combined.
  3. Divide beef mixture into 8 portions and shape each into small patties. Set patties on a plate and gently press each with your thumb in the center to keep them from puffing up while cooking. Set aside.
  4. Heat olive oil over medium-high heat in a large, oven-safe skillet. Add mushrooms and cook, stirring occasionally, until mushrooms are nicely browned, approximately 5-6 minutes. Remove from heat and transfer mushrooms to a small bowl and set aside.
  5. Add remaining tablespoon of olive oil to pan and swirl to coat the bottom. Add slider patties to the skillet and cook until brown on each side, approximately 2-3 minutes per side.
  6. Remove from heat and top each slider with sautéed mushrooms and crumbled blue cheese. Place skillet in oven under broiler for 2-3 minutes, or until blue cheese starts to melt.
  7. Remove skillet from oven and top each slider with a piece of bacon and serve immediately on a bed of lettuce and with a side of steamed broccoli, if desired. Enjoy!

Recipe Notes

Tip: If you aren’t closely watching your carb count or avoiding added sugar in your recipes, you can add 1 tablespoon Worcestershire sauce to the beef mixture before cooking for even more flavor. Carbs/Serving (2 sliders):* Total carbs: 3.0 g Fiber: 0.5 g. Net carbs: 2.5 g *Source: VeryWell.com Recipe Analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Sausage Soup with Peppers and Spinach

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Sausage Soup with Peppers and Spinach

Course Soup
Cuisine ketogenic

Ingredients

  • 2 T. extra virgin olive oil
  • 1 lb. pork sausage
  • 1 medium red pepper diced
  • ½ medium Poblano pepper diced
  • 3 celery stalks diced
  • 1 t. dried basil
  • 1 t. dried oregano
  • 1 t. dried rosemary
  • 1½ t. chili powder
  • 1 t. ground cumin
  • ½ t. ground cinnamon
  • Sea salt and black pepper to taste
  • 6 c. organic sugar-free chicken stock
  • 2 c. baby spinach
  • 1 c. Cheddar Jack cheese shredded

Instructions

  1. Heat olive oil in a large soup pot or Dutch oven over medium-high heat. Add sausage and cook, stirring occasionally, until the sausage is no longer pink inside, approximately 5 minutes. As the sausage cooks, break it into small pieces with a wooden spoon.
  2. Add the red and Poblano pepper, celery, basil, oregano, rosemary, chili powder, cumin, and cinnamon to the pot. Generously season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until the veggies have softened, around 5-6 minutes.
  3. Add the chicken stock and simmer for 20 minutes, stirring occasionally. Add the spinach and cook for another 4-5 minutes, or just until the spinach wilts.
  4. Remove from heat and serve immediately, topped with shredded Cheddar Jack cheese and some additional diced Poblano pepper, if desired. Enjoy!

Recipe Notes

Carbs/Serving:* Total carbs: 3.9 g Fiber: 1.3 g. Net carbs: 2.6 g *Source: VeryWell.com Recipe Analyzer

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Naturopathic Doctor offering consulting, specialty lab tests, professional grade supplements and dedicated wellness programs to BC residents via telemedicine, with offices in Burnaby – since 2010.

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