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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Easy Wedge Salad with Homemade Blue Cheese Dressing

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Easy Wedge Salad with Homemade Blue Cheese Dressing

Course Salad
Cuisine ketogenic

Ingredients

  • Dressing Ingredients:
  • 2 T. avocado mayonnaise
  • 2 oz. blue cheese crumbles
  • 2 T. Greek yogurt
  • 2 T. full fat sour cream
  • 1 t. garlic salt
  • Sea salt and black pepper to taste
  • 2-3 T. half & half optional
  • Ingredients:
  • 1 large head iceberg lettuce cut into 6 wedges
  • 2 large avocados diced
  • 3 strips sugar-free bacon cooked crispy and crumbled
  • 3 hard-boiled eggs peeled and chopped
  • 1 large stalk celery chopped
  • Sea salt and black pepper to taste

Instructions

  1. To make the blue cheese dressing, combine the avocado mayonnaise, blue cheese, Greek yogurt, sour cream, and garlic salt in a medium glass or other non-reactive bowl. Stir enough half & half into the blue cheese mixture to reach the desired consistency. Season with salt and black pepper, to taste, and stir to combine. Cover and refrigerate until ready to use.
  2. When ready to serve, place each wedge of iceberg lettuce onto individual chilled serving plates. Drizzle each wedge with some homemade blue cheese dressing, and then top each with an equal amount of avocado, crumbled bacon, chopped hard-boiled eggs, and chopped celery. Season with salt and black pepper, to taste, and serve immediately. Enjoy!

Recipe Notes

Carbs/Serving:* Total carbs: 11.6 g Fiber: 4.9 g Net carbs: 7.0 g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Creamed Spinach Stuffed Pork Chops

 

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Creamed Spinach Stuffed Pork Chops

Course dinner, lunch
Cuisine ketogenic

Ingredients

  • 4 boneless pork chops 1” thick
  • Salt and black pepper to taste
  • 2 T. extra virgin olive oil divided
  • 2-3 cloves fresh garlic finely minced
  • 12 oz. fresh spinach rinsed and dried
  • 4 oz. cream cheese softened and divided
  • 2 T. sour cream
  • 1 c. organic sugar-free chicken broth

Instructions

  1. Cut each pork chop with a sharp knife along one side to form a pocket, being careful not to cut all the way through. Season each side with salt and black pepper, to taste, and set aside.
  2. Heat 1 tablespoon olive oil and garlic over medium heat in a large, high-sided skillet. Cook until garlic turns fragrant and golden brown, approximately 2-3 minutes.
  3. Working in batches if necessary, add fresh spinach to the skillet and cook until it wilts, stirring constantly.
  4. Add 3 ounces of the cream cheese and sour cream to the skillet and stir until spinach is coated and the cheese is completely melted. Season with salt and black pepper, to taste, and remove from heat. Let cool slightly before stuffing each pork chop with an equal amount of the spinach mixture, removing all of the spinach mixture from the pan in the process.
  5. Add remaining tablespoon olive oil to the same skillet and heat over medium-high heat. Add stuffed pork chops to hot skillet and cook approximately 3-4 minutes per side or until pork is browned and cooked through. Remove pork chops from skillet and transfer to a serving dish. Cover with foil to keep warm and set aside.
  6. Add chicken broth and remaining cream cheese to the skillet and cook over medium-high heat. Scrape up brown bits from bottom of the pan while stirring to incorporate the cream cheese into the sauce. Continue cooking until sauce is reduced by one half, approximately 6-8 minutes. Remove from heat and season with additional salt and black pepper, if desired.
  7. To serve, spoon some pan sauce over each stuffed pork chop and enjoy immediately.

Recipe Notes

Carbs/Serving:* Total carbs: 4.5 g Fiber: 1.9 g Net carbs: 2.6 g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Easy Weeknight Keto Pepperoni Pizza

 

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Easy Weeknight Keto Pepperoni Pizza

Course dinner, lunch
Cuisine ketogenic

Ingredients

  • 8 oz. cream cheese room temperature
  • 2 large eggs
  • 1/3 c. Parmesan cheese freshly grated
  • 1½ t. dried basil divided
  • 1½ t. dried oregano divided
  • 1 t. garlic powder divided
  • Sea salt and black pepper to taste
  • 1½ T. tomato paste
  • 3 T. sugar-free tomato sauce
  • 4 oz. pepperoni thinly sliced
  • 1 c. Mozzarella cheese shredded

Instructions

  1. Preheat oven to 375° F and line a large rimmed baking sheet with parchment paper. Set aside.
  2. Combine cream cheese, eggs, Parmesan cheese, 1 teaspoon basil and oregano, and ½ teaspoon garlic powder in a medium-sized bowl. Season with salt and black pepper, to taste, and whisk until mixture is completely blended and smooth.
  3. Spread the cream cheese mixture onto the prepared baking sheet into the desired shape and thickness. (For thicker crusts, reduce oven temperature to 350° F and increase baking times for best results).
  4. Place the crust in the pre-heated oven for 8-10 minutes, or until slightly puffed and golden brown. Check halfway through cooking time to ensure the crust bakes evenly and does not become too brown.
  5. In the meantime, whisk the tomato paste, tomato sauce, the remaining dried herbs, and the garlic powder in a small bowl. Lightly season with salt and black pepper, to taste, and stir to combine. Set aside.
  6. Remove the pizza base from the oven and let cool for 5-10 minutes before topping with tomato sauce, sliced pepperoni, and shredded Mozzarella cheese.
  7. Return pizza to oven and bake for another 10 minutes, or just until the cheese is melted and bubbly. Remove from oven and garnish with fresh basil, if desired, and serve immediately. Enjoy!

Recipe Notes

Total carbs: 5.3 g Fiber: 0.9 g Net carbs: 4.4 g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Loaded Avocado Baked Eggs

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Loaded Avocado Baked Eggs

Course Snack
Cuisine ketogenic

Ingredients

  • 2 large ripe avocados
  • 4 medium eggs
  • Sea salt and black pepper to taste
  • ½ c. Cheddar Jack Cheese shredded
  • 3 strips sugar-free bacon cooked crispy and crumbled

Instructions

  1. Preheat oven to 350° F and line a rimmed baking sheet with parchment paper.
  2. Cut avocados in half lengthwise and remove the pits. Use a spoon to carefully remove some of the avocado flesh around the pit to create more space for the egg. Reserve removed flesh for another use (or smash, season with salt and pepper to taste, and top each baked avocado half with a spoonful before serving).
  3. Crack one egg into a small bowl and then carefully transfer the egg into one of the prepared avocado halves. Place the filled avocado onto the prepared baking sheet and repeat this process with the remaining avocado halves and eggs. Season each with salt and black pepper, to taste.
  4. Place filled avocado halves in pre-heated oven to bake for 20-25 minutes, or until the eggs are cooked according to your preference.
  5. Remove from oven and top each avocado half with shredded Cheddar Jack cheese and crispy bacon pieces. Garnish with chives or sliced green onions, if desired, and serve immediately. Enjoy!

Recipe Notes

Carbs/Serving:* Total carbs: 7.9 g Fiber: 5.9 g Net carbs: 2 g *Source: VeryWell.com recipe analyzer

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Slow Cooker Pulled Pork Lettuce Wraps

 

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Slow Cooker Pulled Pork Lettuce Wraps

Course Snack
Cuisine ketogenic

Ingredients

  • 2 lbs. pork shoulder
  • 2 t. onion powder
  • 1 t. garlic powder
  • 2 t. dried rosemary
  • 2 t. smoked paprika
  • ½ t. cayenne pepper
  • 1 t. ground fennel seeds
  • 2 t. cocoa powder
  • Sea salt and black pepper to taste
  • 1/3 c. organic sugar-free chicken broth
  • 8 iceberg or butter lettuce leaves

Instructions

  1. Combine all spices and the cocoa in a small bowl and season with salt and black pepper, to taste. Rub the spice mix all over the pork shoulder and transfer to a 5 or 6-quart slow cooker crock. Add the chicken broth to the crock and cook on high for 4 hours or on low for 6.
  2. Once the cooking time is complete, use two forks to pull the pork apart while it is still in the slow cooker crock. Allow the pulled pork to remain in the juices with the slow cooker set to “warm” for 20-30 minutes to absorb more flavor.
  3. To serve, fill each lettuce leaf with some crunchy broccoli slaw <
  4. > and top with some pulled pork. Enjoy!
  5. Carbs/Serving:*
  6. Total Carbs: 3.9 g
  7. Fiber: 1.6 g
  8. Net Carbs: 2.3 g
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About Dr Melanie

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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