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Some of our FAVORITE recipes

We always have new recipes in the office to share.
Please follow our blog Wellness Notes to see more...

All recipes are gluten free, sugar free, and dairy free

Breakfast

Side Dishes

Soup

Entrees

Desserts

Smoothies

Snacks

Dr. Jennah's Easy Egg Recipe

Ingredients:

2-3 Eggs
2 TBSP Organic Onions
2 TBSP Organic Squash
2 TBSP Organic Red Peppers
1-2 tbsp Organic Extra Virgin Olive Oil
Pepper
Adobo
Cilantro
Celtic Sea Sa
Fresh Guacamole

Instructions:

Sautée the vegetables in Olive oil until softened. Crack the eggs over top of the veggies and sprinkle pepper, Adobo seasoning, cilantro and Celtic sea salt on top. To cook the yolks more, cover while cooking.  Serve with fresh guacamole.

Guacamole Recipe:

 One avocado and small organic tomato chopped and mixed with 1/2 tsp Adobo seasoning.

Roasted Brussel Sprouts & Bacon

1½ pounds Brussels sprouts
2-3 tablespoons coconut oil (or fat of your choice)
Sea salt and pepper
4 bacon slices, diced (nitrate free)
1 tsp Aged balsamic vinegar

Steam brussels spouts in water until jut softened. Drain and remove brussel spouts and sautee in frying pan with coconut oil, cooked bacon, balsamic and brussel spouts. Cook for a few minutes until browned. Remove and season with salt and pepper.

Sweet Potato Fries

Ingredients:
 

1-2 sweet potatoes
Adobo seasoning
Celtic sea salt
Olive or coconut oil

Directions:

Cut the sweet potatoes lengthwise into small strips. Coat the bottom of the baking sheet with olive oil or melted coconut oil. Coat the potatoes in the adobo seasoning and 1/4 tsp of celtic sea salt. Bake the fries at 425 degrees for about 5-20 minutes or until tender and crispy.

Apple Walnut Stuffed Acorn Squash

PREP TIME 5 mins COOK TIME 50 mins TOTAL TIME 55 mins

Serves: 2-4

INGREDIENTS

1 acorn squash, halved and seeds scooped out
‚Äč1 apple peeled, cored and chopped (I use Cortland or McIntosh)
2 teaspoons fresh lemon juice
2 tablespoons olive oil, organic butter or Ghee
¼ cup chopped walnuts
1 teaspoon cinnamon
½ teaspoon coarse salt
Pinch of nutmeg
1 tsp raw honey or maple syrup

DIRECTIONS


1.   Preheat oven to 400 degrees F. Place squash cut side down in a baking dish. Pour in enough boiling water to reach a ½-inch depth. Bake for 20 minutes. Discard water and flip squash over to be cut side up. Leave the oven on.
2.   While squash is baking, combine chopped apple in a small bowl with 1 tablespoon of melted butter, the lemon juice, zest, walnuts and brown sugar. In another small bowl, combine cinnamon, salt, honey, and nutmeg.
3.   Brush squash with remaining 1 tablespoon of butter and sprinkle with the cinnamon mixture to cover (you may not use it all). Fill the squash halves with the apple mixture and sprinkle with additional cinnamon mixture. Pour ½ cup water in the bottom of the baking dish (to prevent the juices that ooze out from burning and sticking).
4.   Bake for 25-30 minutes, until the apples are tender and everything is golden brown. Serve immediately, drizzled with any pan juices.

For the seeds:

Put on a cookie sheet, sprinkle with any of the following: sea salt, cayenne, Adobo seasoning, garlic powder. Bake at 350 degrees for 10-12 min until crisp.

Butternut Squash Soup Recipe

This is my favorite soup to have in the fall! I have added some optional suggestions so you can make it your own and add only your favorite spices your own and add only your favorite spices. 

2 large butternut squash, peeled, cut into 1 inch cubes
1 small yellow onion chopped
1 tbsp olive oil or organic butter
1 garlic clove
2 apples, peeled, cored, cubed (or 1 apple and 1 pear)
1 cup coconut milk (preferably from milk carton, not a can)
2 cups organic chicken broth
1/8 tsp cinnamon
1/8 tsp nutmeg
Celtic sea salt to taste
Coarse Pepper to taste
Stevia (a few drops to taste)

Optional variations on spices: 
1 tsp Cumin
2 dashes Curry powder
1 dash cardamom
2 dashes ginger

Optional toppings:
1/4 cup slivered almonds, toasted
1/4 cup coconut shredded, toasted
   (Toast the almonds and coconut in 400 degree oven for 8 minutes)
1 tsp chopped cilantro

Boil squash in water and tsp sea salt until softened. Strain and set aside. In large pot, saut oil, garlic, onions, apples/pears until softened.  Add squash and mash all together. Add chicken broth and heat on low until warmed. (heat is too high when soup bubbles and splashes).

Cool slightly. Put in a food processor or blender and blend until smooth. Return to pot and heat again. Add coconut milk, spices and stir together until warmed. Add more broth or coconut milk to get to desired consistency. The more you add, the thinner the broth. Cook for a few minutes longer after taste testing for spices. Add more spices as you see fit!! Be creative! Serve warm with desired toppings.

Dr. Jennah's Chicken Soup Recipe

chic_soup_jpeg.JPG

1 medium Onion
Bunch of whole carrots (peeled & chopped)
Bunch of Celery (chopped)
1 clove garlic
1 bay leaf
Italian seasonings
Celtic Sea Salt (2-3 tsp or to taste)
Black pepper (1 tsp or to taste)
1 package spinach
1/2 gallon filtered water

2 lbs Chicken thighs & legs (bone-in with skin)

Optional: 1 package cooked Quinoa

In a large stock pot add chicken, onion, celery, garlic, bay leaf and enough filtered water to cover the meat and vegetables. Add salt, pepper and italian seasonings. Cook on medium until the chicken begins to fall off bone easily and carrots are fork tender (about 45-60 min). Turn off heat. Remove chicken from pot and de-bone using a fork and knife. Cut up chicken into pieces or shred. Discard the bones and skin and add the chicken pieces back to pot. Add the entire bag of spinach to pot and wait until wilts (about 2-4 min). Taste-test the seasonings and adjust as necessary.

Optional: Add a full package of cooked quinoa to the soup after it has finished cooking.

Chicken Mulligatawny Soup

Mulligatawny, which literally means "pepper water," is an English interpretation of an Indian dish. It has seemingly limitless versions, but most have curry and a bit of chicken. We've added tart Granny Smith apples, plenty of spice and a touch of coconut milk.

12 servings, about 1 1/2 cups each Active Time: 45 minutes | Total Time: 1 hour

Ingredients

6 chicken breasts and thighs (bone-in and with skin, washed)
1 large yellow onion, diced
4 large carrots, peeled and sliced thin
1 green bell pepper
1 red bell pepper
3 cloves garlic, minced
3 Granny Smith apples, cored & diced (with peel intact)
2 sweet potatoes (cubed)
1 1/2 teaspoons hot Madras curry powder, (see Tip)
1 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons freshly ground ginger
2 fresh lemons (juiced)
½ to1tsp teaspoon salt (or to taste)
¼- ½ teaspoon freshly ground pepper (or to taste)
Finely diced jalapeno peppers (add 1 tsp or more to taste-add more for increased spiciness) (optional)
1/3 cup Organic shredded coconut or flakes (no sugar added)
¼ cup fresh cilantro (leaves only-discard the stems)

Preparation

1.Put chicken in large stock pot with spring or filtered water (enough to cover chicken. Bring to a boil, reduce hit, simmer and cook 10-15 minutes
2.Add onion, carrots, garlic, bell peppers, spices (except cilantro). Cook 10 min. Add in just enough water to cover the vegetables.
3.Add apples and sweet potatoes to the pot.  Add more water if necessary, keeing in mind that once you remove the bones from the chicken, the pot will be less full.
4.Simmer until sweet potatoes are softened, but not mushy.
5.Check to see if chicken is cooked (about 30-40 min). The chicken should be white/cooked through, and will easily fall off bone. Remove chicken from pot, debone and de-skin the chicken on a plate. Shred the chicken with a fork while removiing it from the bone. Return chicken to the pot. Discard the bones and skin.

  1. Add in fresh cilantro and coconut flakes.
  2. Squeeze lemons into pot.
  3. Adjust salt, pepper and other spices as needed.
  4. Optional: add in jalapeno peppers while adding in the other vegetables

Tips: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder soup.

Quinoa with Black Beans and Grilled Chicken

Ingredients

2-3 grilled chicken breasts
1 tsp olive oil
1 onion, chopped
3 cloves garlic, peeled and chopped
¾ cup uncooked quinoa
1 ½ cups vegetable broth
2 tsp ground cumin
½ cayenne pepper
Salt and pepper to taste
1 cup frozen corn kernels
2 (15oz) cans black beans, rinsed and drained
½ cup chopped fresh cilantro
Roasted red peppers
2-3 jalapeno peppers (optional)
2 limes, freshly squeezed

Directions

Heat the oil in a medium saucepan over medium heat.  Stir in the onion and garlic, and sauté until lightly browned.

Mix quinoa into the saucepan and add vegetable broth.  Season with cumin, cayenne pepper, salt and pepper.  Bring the mixture to a boil.  Cover, reduce heat, and simmer 20 minutes.

Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through.  Mix in the black beans, jalapeno peppers, cilantro, and roasted red peppers.

Add grilled chicken and freshly squeezed lime juice.

Grilled Salmon with a strawberry balsamic reduction

Ingredients:

4 salmon fillets (6 oz approximately)
olive oil
salt & pepper

Strawberry balsamic reduction
¾ cups balsamic vinegar
2 tablespoons maple syrup
1 teaspoon dijon
1 clove garlic (minced)
2 cups fresh strawberries (stems removed and quartered)
Arrowroot powder (optional)

Instructions:

Grilled salmon:
1.    Rinse and dry salmon. Drizzle with olive oil. Season with salt and pepper. Grill on barbecue over medium heat until cooked through (20-30 minutes).

Strawberry balsamic reduction:

1.    While salmon is cooking, combine balsamic, maple syrup, dijon and garlic in a small pot. Bring to a boil, reduce heat and simmer, uncovered, for approximately 10 minutes.
2.    Optional: This reduction is on the thin side. If you'd prefer a thicker sauce, try adding a small amount of arrowroot powder (1/2 tsp- 1 tsp) while whisking until smooth.
3.    When sauce has reached desired consistency, add strawberries and cook for approximately 2 minutes, until strawberries are softened. Allow to cool for 5 minutes before serving over salmon

Crockpot Brazillian Curry Chicken

Ingredients:

1.5-2 lbs chicken breasts 
¾ cup canned coconut milk
1 cup chicken broth
2 tablespoons tomato paste
3 garlic cloves, minced
1 tablespoon ground ginger
4-6 tablespoons curry powder
2 bell peppers, chopped into 1 cubes (i used yellow and red)
1 yellow onion, thinly sliced
salt and pepper, to taste
dash of red pepper flakes

Instructions:

Grab out your crock pot, Add in the coconut milk, tomato paste, garlic, ginger, curry powder, salt and pepper, red pepper flakes, and whisk together. Add in peppers and onions. Next, add in chicken and pour broth over the chicken. Mix all ingredients together to completely cover the chicken in the curry mixture. Cover and cook at low for 6-8 hours or high for 4-5 hours. Then eat it in a cute Tupperware bowl. Or plate….be that way!!

Grilled Swordfish with Mango Chutney

Mango Chutney

¼ chopped yellow onion
2 tbsp fresh grated ginger
5 leaves fresh basil
1 whole mango (chopped)
2 tbsp “Gringo” medium/hot salsa
1 tsp red wine vinegar

Grilled Pineapple

1 whole pineapple

Kale
¼ chopped yellow onion
1 tbsp olive oil
1 head of kale                         
2 cloves of garlic (finely chopped or pressed)               
tsp Coconut Aminos
Pinch of sea salt                     
Pinch of Pepper

Swordfish                                                       Sweet Potato Fries

3 pieces of swordfish                                       1 whole sweet potato sliced thinly
1 tbsp olive oil                                                  Sea Salt (sprinkle on before and after)
Pinch of ‘Adobo sin pimiento’
Old Bay Seasoning           

Mango ChutneyIn a medium sauce pan#, sauté ¼ of a yellow onion in olive oil until translucent. Add the ginger, basil, mango and salsa. Let sauté for a few minutes, and then add the red wine vinegar. This whole process should take about 5 minutes, you do not want to cook the mango.

Grilled PineappleCut the skin off of the pineapple, and slice it into large pieces. Place directly onto the grill, and keep on each side about 3-4 minutes, or until lightly grilled. (You can keep it on the grill for as long as you would prefer). Cut out the core after fully cooked.

KaleCut up the kale into bite size pieces. In a medium sauce pan, sauté ¼ chopped onion, 2-3 cloves chopped/pressed garlic until translucent. Add kale, coconut aminos, sea salt, and pepper and sauté until the kale becomes soft and limp.

SwordfishDrizzle olive oil over the top and bottom of swordfish. Sprinkle seasonings (Adobo & Old bay seasoning) until thickly coated on top and bottom. Add grated ginger to the top of the swordfish and spread the mixture with a brush. Place the fish directly onto the grill, and grill on each side for about 4 minutes, until cooked. Serve with a large spoonful of mango chutney on top.

Sweet Potato FriesPre-heat oven to 450 degrees. Cut the sweet potato in half, and slice into thin pieces. Put onto a medium sized baking sheet, and lightly drizzle olive oil on top. Put in oven for about 25 minutes, until fries become crispy and light brown.  Alternatively, you can cook in a toaster oven and decrease baking time slightly.

Coconut Shrimp
Ingredients: 

12 large shrimp, peeled, deveined & butterflied

1 egg white

1/2 - 1 cup coconut flour

1/2 cup of unsweetened shredded coconut

1 garlic clove, minced

1/2 teaspoon cumin

pepper to taste

Sweet and Spicy Sauce:

1 cup pineapple, freshly diced

1 jalapeno, seeds removed (optional), and chopped

1 lime, juiced

1/4 of white onion, diced (can use red onion too)

Instructions:

Preheat your oven to 500 degrees Fahrenheit.

Line a baking sheet with aluminum foil, shiny side down.

In a ziploc bag, combine the coconut flour, coconut, garlic, cumin and pepper of your choice.

Beat the egg whites in a small bowl

Coat all the shrimp generously in the egg wash and then place them all in the ziploc bag.

Shake the bag and make sure you evenly coat all the shrimp with the breading mixture in the bag.

Remove the shrimp from the bag and place on the baking sheet.

Bake for 5 minutes on the middle rack of your oven, flip them all over and bake for another 5 minutes.

Remove from the oven and serve with the dipping sauce.

Sauce:

Place all of the sauce ingredients in your food processor.

Turn on high and keep mixing until you get a slightly chunky but more smooth dipping sauce consistency.

Serve in a bowl on the side with your shrimp or garnish your plate with it.

Cannibal Pasilla/Bell Peppers

Shredded Chicken:

2 chicken breasts, cubed into 1 inch cubes
Juice of 1 lime
1/2 tsp salt
Organic chicken broth

Pepper Stuffing:

3 pasilla/bell peppers
1 shallot, diced
1 serrano chile pepper
2 cloves garlic, minced
1 lime
2 tbsp cilantro
1 tbsp balsamic vinegar
lime avocado oil
1/2 tsp sea salt
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp oregano

Shredded Chicken Directions:

1. Combine the chicken, lime juice, and salt in a medium saucepan.
2. Add in enough chicken broth to almost compltely submerge all the chicken
3. Simmer over medium low heat until 90% of the chicken broth has evaporated, this should take 25-35 minutes
4. Let your chicken cool. Using your hands or a blender or any other inventive means you have shred your chicken and set aside

Pepper Stuffing Directions:

1. Set your oven broiler on high and line a baking sheet with aluminum foil
2. Place your pasilla peppers and your serrano pepper on the baking sheet and place under the broiler
3. You want to roast your peppers until the skin is charred on all sides turning the pasilla peppers probably every 5-7 minutes and the serrano every 3-4 minutes
4. Keep a close eye so you don’t turn your peppers into mush, remove from the oven and place in a bowl covered with plastic wrap to cool for 15 minutes
5. Once cool, you need to peel the skin off of your peppers using your hands. Set 2 Pasilla peppers aside and dice the other Pasilla and the 1 serrano
6. Heat a sautee pan over medium heat and saute the shallots, garlic, and peppers in lime avocado oil or any oil of your choice
7. Once the shallots are cooked, add in your shredded chicken, cilantro, and all your spices and mix well in the pan
8. Once everything is mixed well, add in juice of half of a lime and the balsamic vinegar ensuring you scrap all the food off the bottom of the pan to mix in
9. Remove from heat and season to taste with salt and pepper
10. Take your 2 Pasilla peppers that are about to be stuffed with their brother and make a slit down the middle, remove the seeds and plate
11. Spoon his/her lunch into the cavity of the Pasilla peppers and use your remaining half of 1 lime to sprinkle lime juice over
12. Garnish and enjoy

Dr. Jennah's Raw Chocolates

Ingredients

1 cup raw cacao powder or unsweetened cocoa
1/4-1/3 cup coconut oil
1/4 cup raw cacao nibs
½ cup organic unsweetened shredded coconut (plus 1/8 cup additional to sprinkle on top)
1 can coconut milk
1 tsp organic unsweetened vanilla extract
2-3 dashes of cinnamon
Pinch of Celtic or Himalayan sea salt
10 drops Stevia-NOW brand (for unsweetened variety) or 1/4 cup Raw Honey
¼ cup raw almond butter (optional)
¼- ½  cup Raw almonds (optional)

Preparation

Combine cacao powder, cacao nibs, coconut, cinnamon, and sea salt.  Drain the clear liquid from the can of coconut milk. Wisk for about 1 min and add in vanilla extract and honey. Slowly add the coconut milk mixture to the dry chocolate mixture. Melt the coconut oil and fold into the chocolate mixture.

Fill 15 molds with chocolate mixture (I like the heart shaped molds!) and push one almond into the chocolate center of each mold (optional).  Add extra shredded coconut to the top of each chocolate.

Freeze for 15 minutes or Refrigerate for 30 minutes

Apple or Peach Cobbler

Grease your dish with coconut oil or butter. I used a deep ceramic pie dish or casserole dish.

Fill the dish with about six cups of fresh peeled sliced apples or peaches (4 apples or 6 peaches). You may need more or less depending on the size of your dish.

Puree the topping in the food processor or in a bowl with a fork:

1/2 cup walnuts
1/2 cup almond meal
1/2 cup coconut flour
1/4 cup ghee (which is casein-free) or coconut oil (or 2 tbsp of each, which is what I prefer)
Pinch of sea salt
1 tsp cinnamon
15-20 drops of liquid Stevia (NOW brand or Sweet Leaf brand)
¼ tsp of organic Vanilla extract (optional)
Optional: fresh pomegranate (1 total)

Put apples and pomegrantes (optional) in a 9 x 10 casserole dish. Mix walnuts, flour, ghee, sea salt, cinnamon, vanilla in a bowl or food processor. Crumble the topping over the apples and pomegranate. Drop in the stevia over the apple mixture. Add a ¼ water to bottom of pan.

Bake at 350 degrees. Stir after about 15 min. Cook for total of 30 minutes or until apples are softened.  Add more water or ghee/butter as needed to keep moist.

Coconut Whipped Cream

coconut-whipped-cream-275x200_1.jpg

Ingredients: 

2 cans full fat coconut milk (13.5 oz cans)
1 tbsp raw honey or coconut sugar
2 tbsp coconut flour or tapioca flour (add 1 tbsp at a time)
1 tbsp organic vanilla extract or to taste

Directions:

1.Chill the cans of coconut milk overnight in the fridge
2.Open the cans, drain off the clear liquid and transfer the cream to a chilled bowl, using a rubber spatula to scrape all the cream out of the cans
3.
Beat the thick coconut cream in the chilled bowl with a hand mixer until thick and fluffy
4.
Add the vanilla, then gradually beat in the honey or coconut sugar and coconut or tapioca flour, one Tbsp at a time, testing for flavor and consistency (note: coconut sugar will turn the cream a brown color)
5.For flavored whipped cream, add some cinnamon, instant coffee, or cocoa powder (you may want to increase the sugar a bit); or replace the vanilla with almond or coconut extract or a liqueur
6.
Using a rubber spatula, transfer the coconut cream to a covered storage container, and chill for 2 hours until the mixture firms. Serve chilled.

This cream goes great over gluten free desserts or dairy free hot chocolate!

Green Smoothie Recipes

Basic Recipe: 
2-3 sweet fruits, e.g. apple or pear - blend first to form a tasty base
1 vegetable fruit or a celery stalk - add next for extra minerals (ie: summer squash or zucchini)
One tray of organic baby greens like sunflower or salad mix, or one packet of pre-washed organic greens, or a handful of farm greens or wild edibles.
1/2 cup to 1 cup water

Always blend the fruit first 

Variations: 

2-3 cups any greens of your choice, 2 cups papaya, 2 oranges

1 handful lettuce leaves, 1 handful mint, 4 bananas, 1/2 cup water

Winter Smoothie

1 cup organic frozen berries (any kind), 2 cups fresh spinach, 1/4 inch fresh ginger, water

Spring/Summer Smoothies

Ripe bananas, frozen mangoes, frozen wild blueberries, and several large leaves of kale
(extra frozen mango gives lovely thick consistency you eat with a bowl + spoon)

1/2 bunch romaine lettuce, 1 cup strawberries, 2 bananas, water
4-5 kale leaves, 4 apples, 1/2 lemon juiced, water
2 big handfuls mixed baby greens, 2 pears, 2 mangoes, 1 cup fresh or frozen blueberries
Choc-almond-mint:  2 cups spinach, 10-12 mint leaves, 3 bananas, 2 Tbs. carob powder, 1 cup water, 1 large tbsp almond butter
1 handful of spinach, 2 bananas, 2 pears, 1 apple, 1 avocado, 10 mint leaves 1 cup water
1 small handful of spinach, 2 cups arugula, 2-3 mangoes, 1 cup water
1/2 head romaine lettuce, 1 small pineapple, 1 large mango, 1-inch fresh ginger
1 handful wild greens (e.g. dandelion), 1 small handful mint leaves, 3 cups honeydew melon
3-4 stalks celery, 2 ripe persimmons, 1 banana
1 handful chard leaves, 5-6 kale leaves, 3 large bananas, 1 cup water
1 handful parsley, 3 cups of peeled papaya

Summertime Superfood Smoothie

Ingredients:

1 avocado
1 banana
1 c. blueberries
1 cucumber
1 handful spinach
coconut water to taste
Ice (for thicker smoothie)

Directions:

Blend everything up and enjoy!

Kale Chips 

Ingredients:

1 bunch of rinsed kale
1-2 tsp organic coconut oil
1/2 tsp organic Celtic Sea Salt

Remove stems from kale and rip leaves into bite size pieces. Place on cookie sheet. Drizzle with coconut oil and sea salt. Cook in 350 degree oven for 10 minutes until crispy but not burnt. Cool and enjoy!

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