Crispy GF Fried Chicken

(perfect for chicken or pork chops)

Ingredients:

¼ cup Pamela’s Gluten Free Pancake and Waffle Mix*

1 tsp. garlic powder

1 t. onion powder

½ t. salt

¼ t. fresh ground black pepper

½ t. paprika

Up to a pound of chicken pieces or pork chops

2 T. butter, ghee, or coconut oil.

Instructions:

Step One: Combine all the ingredients in a bowl or bag.

Step Two: Dredge the chicken or pork in the flour mixture until coated.

Step Three: On Medium heat, melt butter or coconut oil in a frying pan.

Step Four: Pan fry the pieces until crisp and golden and until juices run clear.

*To prevent excess carbohydrate intake and blood sugar destabilization, we don’t recommend using this mix for pancakes or waffles, but it makes a wonderful coating for chicken and pork.

By Mila McManus MD|2021-05-12T05:20:58-06:00May 12th, 2021|General, Recipes|

Dijon Baked Salmon or Trout

From www.downshiftology, Lisa Bryan

Serves 4

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients

1 ½ pounds wild Pacific Salmon or Steelhead Trout*

¼ cup fresh parsley finely chopped

¼ cup Dijon mustard

1 tablespoon lemon juice

3 garlic cloves finely chopped

Salt and pepper

Instructions

Preheat oven to 375 degrees.
Line a baking tray with parchment paper and place the fish on it, skin down.
Mix together the remaining ingredients in a small bowl and generously coat the top of the fish.
Bake the salmon for 18-20 minutes, depending on size and thickness, then slice into individual portions and serve.

Notes: Wild pacific salmon and farmed Steelhead Trout are sustainable, high omega 3, low mercery options.

By Mila McManus MD|2021-03-31T08:31:09-06:00March 31st, 2021|General, Recipes|

Black Lentil Salad

From www.nutritionaction.com

*Photo: Kate Sherwood & Jennifer Urban/CSPI*

Serves 4

Black Lentil Salad is a delightful meatless high protein, high fiber meal.

Ingredients:

1 teaspoon lemon zest

2 tablespoons fresh lemon juice

1 teaspoon Dijon mustard

2 tablespoons minced shallot

2 tablespoons extra-virgin olive oil

½ teaspoon sea salt

2 cups cooked black lentils

1 cup sliced celery

¼ cup chopped walnuts

¼ cup shaved Manchego or Pecorino Romano sheep cheese

Freshly ground black pepper

Instructions:

- In a large bowl, whisk together the lemon zest, lemon juice, mustard, shallot, oil, and salt.
- Toss with the lentils, celery, walnuts, and cheese. Season to taste with the pepper.
- Refrigerate overnight to allow flavors to develop.

Per ¾ cup serving:

Calories: 280

Total fat: 14 g

Carbs: 26 g

Fiber: 12 g

Net Carbs: 14 g

Total sugar: 2 g

Protein: 13 g

By Mila McManus MD|2021-03-08T11:42:06-06:00March 10th, 2021|General, Recipes|

Pomegranate, Ginger, and Cashew Dressing

Try this healthy salad dressing recipe for some extra spice. It’s also yeast free and qualified during your Health Reset Protocol.

Ingredients:

½ cup pomegranate juice

½ cup avocado or olive oil

½ cup cashews

1 tablespoon fresh ginger

2 tablespoon xylitol, monk Fruit, or erythritol

Instructions: Combine all ingredients in a blender and blend until smooth.

Ideas:

Dress up broccoli or cabbage slaw
Toss with grapefruit sections and avocado
Marinate some raw or slightly steamed skinny haricot verts or for a new take on a green bean salad.
Toss with tender greens such as baby butter lettuce, spinach, or field greens
Toss with diced Bartlett pear and Honeycrisp apple
Toss with cubed, cooked, red and orange beets

By Mila McManus MD|2020-12-30T16:35:22-06:00November 10th, 2020|General, Recipes|

Chia seeds are a very tiny powerhouse of nutrition and, for that reason, I encourage our patients to figure out ways to incorporate them into the diet. However, I confess, it can be difficult to find satisfying ways to do it because of the nature of chia seed. Very tiny, these seeds have little taste. They are not suited for snacking on like with pumpkin seeds. Eaten whole and raw, they tend to get stuck in your teeth too. But it is hard to ignore the 10 grams of fiber, 5 grams of protein, healthy fat, and calcium, magnesium and phosphorus content found in just 2 tablespoons of them.

So here are several ways to add them to your diet without any hassle:

Add them to your protein shake. This is one of the most popular options and an easy way to get them into the diet, especially well hidden if you use a blender. Add 1-2 tablespoons of whole seed to the blender for the best results. It will help to thicken the shake too.
Thickener for stews or gravy. This is a great gluten free way to avoid the use of wheat flour and increase fiber at the same time. When moistened, chia seeds dissolve into a thick mucilage (the fiber), much like an egg white. Simply soak the seeds in a little water, or a portion of the gravy for 5-10 minutes, then stir the mixture into the pot.
As a binder for meatballs and burgers. Instead of eggs or breadcrumbs, use chia seeds to bind your meat together. Use 2 tablespoons of seeds per pound of meat. They can be added dry or first softened in a little water for 5-10 minutes and then added.
Or try this easy breakfast recipe from our website: https://woodlandswellnessmd.com/chia-pudding-blackberries-coconut-pistachios.html/

Live Well, Eat Well, Increase your Fiber.

By Mila McManus MD|2020-12-30T16:40:18-06:00October 13th, 2020|General, Recipes|

Beet, Orange, and Avocado Salad

Adapted From The Whole30 Cookbook, pg. 290

Serves 2

2 medium beets

1 tablespoons of melted coconut oil or ghee

1 tablespoon of olive oil

1 tablespoon balsamic vinegar

1 orange, halved, one half zested and juiced,

one half peeled and cut into segments

½ teaspoon salt

¼ teaspoon black pepper

1 avocado, pitted, peeled, and diced

1. There are numerous ways to cook beets. Pre-cooked beets (e.g. Love Beets brand, organic, vacuum packed) are available in many produce sections in grocery stores. Here is a link to one of the best ways to cook them yourself that avoids both the need to peel them first and also the toxic effects of cooking them in aluminum foil, a popular technique on the internet: https://toriavey.com/wprm_print/44696 . Steaming works well as does an Instapot. The easiest way to peel a beet is after it is cooked and slightly cooled. Then use a paper towel to gently rub off the skin. It comes of easily. Use the coconut oil or ghee if oil is needed during cooking.
2. Dice the cooked beets into about one inch cubes and place in a serving bowl.
3. In a smaller bowl, combine 1 tablespoon of quality olive oil with the vinegar, orange juice, salt, and pepper and whisk until combined.
4. Add the orange segments and the avocado to the beets and drizzle the dressing over them. Sprinkle the orange zest, then toss to coat, and serve.

Note: If you decide to double the recipe for leftover purposes, simply avoid adding the avocado until you are ready to serve it, to avoid browning and mushy avocado. Adding some microgreens such as pea shoots or frisée, or a few pistachio nuts can add some additional flair, flavor, and texture.

By Mila McManus MD|2020-08-27T17:00:18-06:00September 13th, 2020|General, Recipes|

Raspberry Walnut Vinaigrette

From The Whole30 Cookbook, pg.328

Both raspberries and olive oil offer the important nutrients required for DNA repair and reduction of oxidative stress which makes this a healthy and tasty treat for salad dressing.

Ingredients

½ cup fresh, organic raspberries, finely shopped or mashed

¼ cup apple cider vinegar

2 tablespoons finely chopped walnuts

1 teaspoon minced fresh cilantro (or ¼ teaspoon dried)

¾ cup extra virgin olive oil

Salt and black pepper

Instructions

Mix together the raspberries, vinegar, walnuts, and cilantro in a small bowl.
Drizzle in the olive oil and whisk steadily to emulsify.
Adjust taste with salt, pepper, (stevia or monk fruit if desired), and toss into salad.

Ideas: Try this with a grilled chicken salad, over baby spinach or on diced cucumbers. You can also swap out the raspberries with any other kind of berry.

By Mila McManus MD|2020-08-05T12:52:42-06:00August 8th, 2020|General, Recipes|

Creamy Coleslaw
Gallery
Creamy Coleslaw

General, Recipes

Creamy Coleslaw

Courtesy www. from pasta to paleo .com

Serves 4-6

Salad

4 cups cabbage (purple, green or a mix) shredded

2 carrots, peeled and shredded

2 green onions, root end removed, and sliced thin

Coleslaw Dressing

1 cup avocado mayo

2 tablespoons grainy mustard

2 tablespoons apple cider vinegar

1 teaspoon celery seed

½ teaspoon fresh ground black pepper

1 teaspoon sea salt

Instructions:

1. In a large bowl, whisk together mayo, grainy mustard, apple cider vinegar, celery seed, black pepper and salt.
2. Add shredded coleslaw, carrot and green onion. Using tongs, mix the cabbage with the dressing, until evenly coated.
3. Cover and refrigerate for 10 minutes to an hour to allow flavors to develop and salad to chill.

By Mila McManus MD|2020-07-07T09:56:23-06:00July 8th, 2020|General, Recipes|

Compound Butter

Keeps in the refrigerator 2-3 days

Ingredients:

1 stick (1/2 cup) Grass fed Organic Butter or Ghee

¼ cup hazelnuts

1 clove garlic, minced

2 teaspoons fresh thyme leaves

½ teaspoon sea salt

¼ teaspoon black pepper

Instructions:

1. Place the clarified butter or ghee in a small bowl and leave on the counter until it reaches room temperature.
2. Heat a dry pan over medium heat. When the pan is hot, add the hazelnuts and cook, shaking the pan often to prevent burning, until lightly browned, about 5 minutes. Transfer to a cutting board, allow to cool, then chop.
3. Gently fold the chopped hazelnuts, garlic, thyme leaves, salt, and pepper into the softened butter or ghee.
4. Place a large piece of wax or parchment paper on a flat surface. Put the butter mixture in the center. Form into a rough log, about 1½ inches in diameter. Roll and wrap it in the paper shaping into a tight form and refrigerate for 2 hours. Another option is to place it in a ramekin.

Other Options for Flavoring:

1/4 cup sun-dried tomatoes

¼ cup black olives, pitted

2 teaspoons minced fresh rosemary

————————

1 minced garlic clove

2 teaspoons each, minced Rosemary, oregano, and chives

————————

¼ cup minced fresh parsley

¼ cup toasted pine nuts

1 tablespoon lemon juice

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¼ cup dried apricots

¼ cup chopped pecans or walnuts

2 teaspoons fresh minced basil

By Mila McManus MD|2020-06-03T10:13:19-06:00June 5th, 2020|General, Recipes|

Grilled Peach Steak Salad

Edited from Ashely McCrary, www.healthylittlepeach.com

As May and June approach, our delicious Texas Peaches will start showing up in road stands and grocery stores. Here’s a wonderful outdoor grilling treat that includes the sweet and beautiful peach in a creative way. This recipe is Whole30 and Paleo compliant.

Serves 4

Ingredients:

Salad

1 pound Flank Steak (ideally antibiotic free and/or 100% grass fed)

2 peaches, sliced

2-3 slices of pre-cooked bacon (uncured)

1 large red onion, peeled and sliced

3-4 tablespoons pecans

1 avocado, peeled, pitted, sliced

½ cup coconut or Bragg aminos

1 teaspoon sea salt

1 teaspoon pepper

1 teaspoon garlic powder

4 cups spinach/arugula mix or field green mix

Peach Vinaigrette dressing

1 large peach

2 garlic cloves, peeled

¼ cup olive or avocado oil

4 tablespoons white wine vinegar

1 teaspoon sea salt

1 teaspoon pepper

1 tablespoon Dijon Mustard

1 tablespoon coconut or Bragg aminos

Instructions:

1. Place the steak in a silicone bag or shallow dish. In a small bowl, add ½ cup coconut or Bragg aminos, salt, pepper and garlic powder. Mix together and pour over the flank steak. Seal the bag or cover the dish and place in the refrigerator to marinate, ideally overnight.
2. Prepare the grill. Ideal temperature is 425°
3. Take the flank steak out of the refrigerator about 10-15 minutes prior grilling.
4. Prep salad ingredients. Slice the peaches, onions, and avocados and set aside. Fruit works better on the grill if firm and cut into larger, thicker pieces. Set out the pecans and lettuces.
5. Make the dressing. Place all the dressing ingredients into the food processor or blender, including the 3rd peach, with the pit removed, 2 garlic cloves, olive or avocado oil, white wine vinegar, salt, pepper, Dijon mustard, and coconut or Bragg aminos. Blend until creamy.
6. Take the flank steak, the peaches and the bacon to the grill. Place the steak on the grill. Spray the grill with non-stick spray or douse a paper towel in oil to run over the grate just prior to adding the peaches. Try not to move the peaches until they are striped well, then turn. You could also skewer the peaches if you prefer. Place the pre-cooked bacon on the grill last, reheating for just about 30-45 seconds on each side.
7. Remove the steak, peaches, and bacon from the grill. Thinly slice the flank steak into strips.
8. Arrange lettuces among 4 bowls or plates, top with onion, pecans, avocado, crumbled bacon, then grilled peaches and slices of flank steak. Top with dressing and serve.

By Mila McManus MD|2020-04-30T14:56:24-06:00May 1st, 2020|General, Recipes|