Author Archives: Dr. Stacy

Garlic Roasted Broccoli

  • 2 heads of broccoli, cut into florets
  • 3 tbsp melted coconut oil
  • 5 cloves of garlic, minced
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp lemon juice
  • Pinch of red pepper flakes (optional)
  1. Preheat the oven to 400 degrees F.
  2. In a large bowl, toss the broccoli with melted coconut oil, salt, black pepper and garlic. Spread the broccoli in a single layer on a rimmed baking sheet.
  3. Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon juice liberally over the broccoli before serving.
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Quick Chicken Curry

  • 8 bone-in chicken thighs (about 3 pounds)
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon granulated garlic
  • 2 teaspoons oil (coconut, olive or algae)
  • 1 cup canned coconut milk
  • 1/2 cup chicken broth
  • 3 garlic cloves, finely chopped
  • 1 tablespoon curry powder
  • 2-3 teaspoons jarred ginger puree or finely grated fresh ginger
  • 2 pinches saffron threads (optional)
  • 1 pinch of red pepper flakes (or more for more heat)
  • Juice of half a lime
  • 2 teaspoons arrowroot starch (optional to thicken sauce)
  • 1 tablespoon chopped fresh cilantro or Italian parsley (optional garnish)
  1. Turn thighs skin side down and trim chicken thighs of extra skin and fat. Turn over, skin side up and sprinkle with salt, pepper, and garlic.
  2. In a medium bowl stir or whisk together coconut milk, broth, garlic, curry powder, ginger, saffron, red pepper and lime juice. Set it near the stove as you cook the chicken.
  3. Place a medium saute or fry pan large enough to hold chicken in a single layer over medium heat. When the pan is hot, add the oil, then add the chicken thighs skin side down. Turn heat down to medium low. Cook chicken until the skin side is golden, 5-7 minutes. Remove chicken to a plate or rimmed baking sheet and pour off extra fat. Add chicken back to the pan top side up.
  4. Pour the milk-broth mixture around the pieces. Bring the pan to a simmer, cover and turn to heat to low. Cook the chicken for approximately another 7-10 minutes, or until they reach 165°F internally. They cook pretty quickly.
  5. You can serve the chicken right away with the pan juices. If you want to thicken the juices, remove the thighs to a platter. Whisk the arrowroot starch with 1 tablespoon of water until smooth and add to the pan, stirring until smooth and thickened, about 1 minute. Serve sprinkled with cilantro or parsley.

Note – If you want a very smooth sauce, pulse in a blender for a few seconds.

Calculating diet percentages

Clean carb restricted means any meat, fish, veggies (except potatoes) and fat is fair game but processed foods (lunchmeat, ready made dinners) are off the menu or used very very sparingly. Also a note of caution about dairy. Add it slowly and in moderation. It causes a lot of people to gain.

Or, just use the food list provided.

The ratio you want to shoot for is 60%fat 25% protein and 15% carbs. The best site I have found for tracking this is myfitnesspal.com

Change the settings to reflect your goals. After you set up your account, go to the settings tab found here:

Then click goals in the top menu bar:

Choose custom and hit continue then change the percentages to reflect your goal. Your calorie goal should be between 1600 and 2500 in phase 3. If you do not eat enough and especially enough fat you will start to gain!

Or you can do the math.

Decide your total calories for the day. Start with at LEAST 1600 and you need to go UP not down if you are not losing.

Net Carbs: Multiply 15 by the total number of calories a day (1600 +) then divide by 4. This is the grams of net carbs per day.

Fat: Multiply 60 by the total number of calories a day (1600 +) then divide by 9. This is the grams of fat per day.

Protein: Multiply 25 by the total number of calories a day (1600 +) then divide by 4. This is the grams of protein per day.

 

Zucchini Lasagna

1 lb  beef
3 cloves garlic
1/2 onion
1 tsp olive oil
salt and pepper
28 oz can crushed tomatoes (no sugar added)
2 tbsp chopped fresh basil
3 medium zucchini, sliced 1/8″ thick
15 oz ricotta
16 oz mozzarella cheese, shredded
1/4 cup Parmigiano Reggiano
1 large egg

In a medium sauce pan, brown meat and season with salt. When cooked drain. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40minutes, covered. Do not add extra water, the sauce should be thick.

Preheat oven to 350°.

In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.

In a 9×12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil.

Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 – 10 minutes before serving

Crock Pot Bolognese Sauce

 

  • 4 oz pancetta, chopped (or center cut bacon)
  • 1 tbsp butter (or olive oil)
  • 1 large white onion, minced
  • 2 celery stalks (about 3/4 cup), minced
  • 2 carrots (about 3/4 cup), minced
  • 2 lb ground beef
  • 1/4 cup white wine
  • 2 – 28 oz cans crushed tomatoes
  • 3 bay leaves
  • salt and fresh pepper
  • 1/4 cup chopped fresh parsley
  • 1/2 cup half & half cream

In a large deep saute pan, sauté pancetta on low heat until the fat melts, about 4-5 minutes. Add butter, onions, celery and carrots and cook on medium-low heat until soft, about 5 minutes.

Increase flame to medium-high; add meat, season with salt and pepper and sauté until browned. Drain the fat then add wine; cook until it reduces down, about 3-4 minutes.  

Add to crock pot. Add tomatoes, bay leaves, salt and pepper; cover and set slow cooker to LOW 6 hours.

After the 6 hours, adjust salt and pepper to taste, add half & half and parsley; stir and serve over your favorite veggie pasta or spaghetti squash.

 

Hot Artichoke Dip

Two 14 oz. cans artichoke hearts, drained
One 8 oz. block cream cheese
1 cup mayonnaise
Cayenne pepper
2 green onions, chopped
1 cup grated Parmesan cheese
Dash salt
freshly ground black pepper

To begin preheat oven to 350. Add one can of artichokes, the cream cheese, and mayonnaise to bowl of food processor. If you don’t have a food processor do small batches in blender or simply chop and stir together. Sprinkle in cayenne pepper to taste. Add green onions to the bowl. Pulse mixture 6 to 7 times. You don’t want to liquefy it, just get artichokes all chopped up and mixed with the other ingredients. Mix in parmesan and salt and pepper to taste. Set aside.
Roughly chop artichokes from the remaining can. Get them down to bite size pieces. Add artichoke pieces to dip and stir together gently. Pour mixture into ovenproof safe dish and bake for 15 to 20 minutes til heated through and bubbly. Serve with white button mushrooms….or a spoon.

Grilled Eggplant

2 large eggplant, sliced
2 Tbsp olive oil
salt and pepper to taste
1/4 cup crumbled feta cheese
2 Tbsp fresh mint, chopped

Brush the eggplant with olive oil and season with salt and pepper. Grill on both sides over medium heat until just tender, not mushy. Transfer from the grill to a serving platter. Drizzle with remaining olive oil, and top with feta and chopped mint. Season with additional salt and pepper if desired. Serve warm or chilled.

Bacon stuffed Cherry Tomatoes

6 slices bacon, cooked
1/2 cup mayonnaise
1/4 cup fresh basil, chopped
1/2 tsp lemon zest
salt and pepper to taste
24 cherry tomatoes

Finely chop the bacon. Combine the bacon, mayonnaise, basil, lemon zest and salt and pepper in a medium bowl. Stir well.

Wash and stem the cherry tomatoes. Cut the top 1/4 of the tomato off and remove the seeds and juice with the blunt tip of a butter knife.

To stuff the tomatoes, add the bacon mixture to a 1 quart freezer bag (or pastry bag) and cut the left bottom tip off, leaving about a 1/2 inch opening. Pipe the bacon mixture into your tomatoes. Place on a serving dish on a bed of coarse salt to keep them from rolling around – serve cold or at room temperature.

Grilled Tuna Nicoise Salad

Salad:
1 pound Ahi tuna steaks
1 teaspoon dijon mustard
1 tablespoon mayo
sea salt and pepper
8 cup leaf lettuce
8 hard boiled eggs, quartered
2 cups cooked cauliflower
2 cups blanched green beans
2 tomatoes, cut into wedges

Vinaigrette:
1/4 cup mayo
1 tablespoon dijon mustard
1/4 cup olive oil
1/4 cup red wine vinegar
sea salt and pepper to taste

Combine mustard, mayo, and pepper in a small bowl. Coat the tuna steaks thickly with mixture. Grill over medium heat for about 2 minutes per side, longer if you like your tuna well done. Remove and slice the tuna.

Whisk together the vinaigrette ingredients. Place the lettuce on a platter and arrange the veggies and tuna on the plate. Drizzle with vinaigrette and serve.

Caprese Burger

For the patties:

1lb ground beef (80/20)
1/2 tsp salt
1/4 tsp pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp parsley flakes
1 egg

For the Sauce:

1/4 cup mayonnaise
2 Tbsp fresh basil, chopped
2 Tbsp roasted red pepper, chopped
1 clove garlic, minced
salt and pepper to taste

To serve:

4 slices mozzarella or provolone cheese
4 thick slices tomato
8 slices bacon, cooked
Lettuce

Combine all of the patty ingredients and divide into four burgers. Grill or pan fry for about 4 minutes, then flip and add a slice of cheese to each burger. Cook for an additional 3 – 4 minutes or until done to your liking. Remove to a warm plate.
To make the sauce: Stir all of the sauce ingredients together in a small bowl.
To serve: If using, make a bed of lettuce on the plates. Top with the patties, a slice of tomato, 2 slices of bacon, and a spoonful of the sauce. Wrap in lettuce or eat with a knife and fork.