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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.

Filed Under: Recipes

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

Filed Under: Recipes

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

Filed Under: Recipes

October 10, 2018 By Dr Mélanie DesChâtelets, ND

Garlic-Herb Whole Roasted Chicken

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Garlic-Herb Whole Roasted Chicken

Course dinner, lunch
Cuisine ketogenic

Ingredients

  • 1 large white onion cut into thick slices
  • 1 5-6 lb. whole chicken
  • Sea salt and black pepper to taste
  • 1 small container fresh poultry herbs thyme, rosemary, & sage, rinsed and divided
  • ¼ c. unsalted butter room temperature
  • 6-8 cloves garlic finely minced, divided
  • 1 c. sugar-free organic chicken broth

Instructions

  1. Preheat oven to 425° F and arrange onion slices in bottom of a large, heavy-duty 12” skillet with high sides.
  2. Remove and discard neck and giblets from chicken and place bird breast-side up on top of onion slices in skillet. Pat chicken dry with paper towels and generously season the outside with salt and black pepper.
  3. Separate out approximately 1/3 of the fresh thyme, rosemary, and sage from the bundle. Remove and discard the tough stems from the thyme and rosemary leaves. Combine the leaves with the sage before roughly chopping.
  4. Add the softened butter, half the minced garlic, and the chopped fresh poultry herbs in a small bowl and stir to combine. Divide the herb butter into small chunks before tucking evenly under the chicken skin covering the breast meat.
  5. Massage the remaining minced garlic inside the cavity of the bird before stuffing with the remaining fresh poultry herbs. Secure legs together with kitchen string, and then add the chicken broth to the skillet.
  6. Place skillet in pre-heated oven and roast for 1 hour and 30 minutes or until a meat thermometer inserted into the thickest part of the thigh reads 165° F. Check every 30 minutes while cooking to make sure the skin isn’t becoming too brown. If it is, cover with aluminum foil after 1 hour and check for doneness after another 15-20 minutes.
  7. Remove skillet from oven and carefully transfer chicken to a serving platter. Cover loosely with aluminum foil to keep warm and let rest for 15-20 minutes.
  8. While the chicken rests, discard the onion slices in the skillet and heat the remaining liquid over medium-high heat. Scrape the bottom of the skillet with a spatula or wooden spoon to remove the browned bits. Continue cooking until the liquid is reduced by one half. Once reduced, taste and season with salt and black pepper, if desired.
  9. To serve, carve the chicken and top each serving with a spoonful of the warm pan sauce. Enjoy!

Recipe Notes

Carbs/Serving:* Total carbs: 3.7g Fiber: 1.7g Net carbs: 2g *Source: VeryWell.com recipe analyzer

Filed Under: Recipes

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

Filed Under: Recipes

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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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