65 65 - kennesaw | ketogenic | dr. jockers · cranberries, blueberries) fresh berries preheat oven...

66

SuperCharged Turkey Sausage A, H, K, L

Small Amounts can be low-sulfur

DIRECTIONS

INGREDIENTS

2 pounds pasture-raised ground turkey

3/4 cup coconut oil (melted)

2 tsps Himalayan salt

2 tsps of ground turmeric

1 clove garlic diced up

¼ red onion diced up

1 1/2 tsps freshly ground black pepper

2 tsps finely chopped fresh sage leaves

2 tsps finely chopped fresh thyme leaves

1/2 tsp finely chopped fresh rosemary leaves

1 tbsp stevia

1/2 tsp fresh grated nutmeg

Optional Ingredients:

1/2 tsp cayenne pepper

1/2 tsp red pepper flakes

Special Equipment: Hands and parchment paper

Combine ground turkey with all other ingredients and chill for 1 hour. Using the fine blade of a grinder, grind the turkey. Form into long round sausage using parchment paper. Refrigerate and use within 1 week or freeze for up to 3 months. For immediate use, saute patties over medium-low heat.

Servings : 6-8Ready in : 1 hr.

Dr Jockers Comments:

I modified this recipe to add in garlic, red onion and turmeric (which I love) and make the chili pepper and red pepper optional (because I don’t like them…haha!). This is a really tasty, nutrient dense sausage that is sure to be a favorite.

Be sure to get organic turkey or ideally, pasture-raised turkey. Pasture-raised turkey is the most nutrient dense because the turkey’s were able to consume grass, bugs, etc. in a natural environment. They are also able to detoxify better because they are getting fresh air and moving their bodies rather than staying in a confined area.

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Crunchy Nut & Seed Granola K, V, Vt

DIRECTIONS

INGREDIENTS

1/2 cup pumpkin seeds

1/2 cup organic coconut flakes

1/4 cup sesame seed

1/4 cup sunflower seeds

1/2 cup chopped walnuts

1/2 cup slivered almonds

1/4 cup flax seeds

1 tbsp of raw cacao nibs

1 tbsp. chia seeds

1 tsp. ground cinnamon

Servings: About 10-12 (like a box of cereal)


Dried berries (goji berries, cranberries, blueberries)

Fresh Berries

Preheat oven to 325 degrees and cover a baking sheet with parchment paper. Mix together all ingredients and spread on the baking sheet. Bake for 15 mins (this brings oils and nutrients out). Take out of oven and put in airtight container (It will last 1 month on your counter top or 9 months in the freezer). Ready in : 20 minutes

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SuperCharged Crepes A, H, K, L, Vt No Eggs: S

DIRECTIONS

INGREDIENTS

2 pasture-raised eggs

1 tbsp. coconut oil

1 tbsp. pasture-fed butter

2 tbsp. coconut flour

1/3 cup coconut milk

1/8 tsp. pink salt

Servings: 2 Crepes


1/2 cup of coconut nectar, raw honey or grade B maple syrupLow carb – Use 1-2 tbsp of liquid stevia

In a mixing bowl, mix together the eggs, oil, salt and sweetener (if making sweet variation) or spices (for plain or savory), then blend in the coconut flour and finally the coconut milk. In a small crepe pan, stainless steel or iron skillet, add 1/4 of the batter and cook for a few minutes, until the crepe is bubbly and cooked around the edges. Flip the crepe over and finish cooking.

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SuperCharged Grain-Free Oatmeal H, K, Vt

DIRECTIONS

INGREDIENTS

1 c. *Riced Cauliflower, Packed

1/3 c. Canned Organic Coconut Milk

2/3 c. Filtered Water

2 Large Organic Pasture-Raised Eggs

2 Tbsp. Ground Flax or Chia Seed

2-3 tsp. Cinnamon

Choice of Mix-Ins (raisins, raw honey, banana, fresh blueberries, etc)Prep Time: 5 minutes Cook Time: 12 minutes Serves: 1-2

*First things first, you need to “rice” your cauliflower. If you have a box grater, simply grate the cauliflower down to the stem.

To a medium saucepan, add riced cauliflower, eggs, coconut milk and water.

Over medium heat, bring to low boil and cook until cauliflower is tender, about 10 minutes or so.

Remove from heat and whisk in eggs, flax, cinnamon and raisins (or other mix-ins). Dr Jockers Comments: We were always told to believe that oatmeal is healthy but the grains are highly inflammatory and cause blood sugar insensitivities. This is a low-carb, anti-inflammatory version that tastes great!

This is loaded with healthy fats from the coconut milk and the pasture-raised eggs. The good fats along with the fiber from the flax/chia seeds and the cinnamon help to maintain healthy blood sugar signaling patterns and reduce inflammation.You and the family will love this superfood oatmeal and won’t want to go back to the traditional! Enjoy!

70

Brain Building Omelet K, Vt

DIRECTIONS

INGREDIENTS

3 organic range eggs

3 tbsp. grass-fed butter/ghee/coconut oil

1/2 cup chopped red onions

8 organic chopped green onions

1 cup chopped organic yellow pepper

6 clove of minced garlic

1 tbsp. organic thyme

1 tbsp. organic oregano

1 tbsp. organic basil

2 tbsp. turmeric

Servings: 1-2

Optional:

2 oz of grass-fed raw cheese

Saute onions, green onions and garlic in pan on a low heat for 10 minutes.

Add in eggs, (cheese if choosing this option) and herbs.

Cook for 10 minutes and add in turmeric. You will Love This!

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SuperCharged Turkey Fritata K

DIRECTIONS

INGREDIENTS

1 tbsp. virgin coconut oil

1/2 red onion, chopped

1/2 organic green bell pepper, chopped

1 cup shredded cauliflower

1/2 cup leftover cooked chopped organic turkey

6 pastured eggs, lightly beaten

1/4 cup organic coconut milk

Pink Salt and black pepper

2 tbsp. chopped parsley, basil or cilantro

1/2 cup grass-fed grated raw cheddar

Servings : 4 Ready in : 15 min.

Preheat the broiler. Heat oil in a large stainless steel or clay skillet over medium high heat. Add onion and bell pepper and cook for 3 minutes. Stir in shredded cauliflower and cook until golden brown. Add cooked leftover meat and toss to coat.

In a mixing bowl beat together the eggs and milk and season with salt and pepper. Pour egg mixture into skillet and stir in chopped herbs. Top with grated cheese and brown under broiler for about 2 to 3 minutes until the frittata puffs. You can also put into a well oiled whoopee pan for individual servings. Dr Jockers Comments:

This is a fantastic recipe that is loaded with powerful nutrition and amazing taste. The best kind of eggs to use are pasture-raised eggs from chickens who were raised on grass, eating insects and weeds. These eggs have far superior nutrition than any other eggs and are much less likely to create a food sensitivity.

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SuperCharged Pumpkin Pancakes Vt

DIRECTIONS

INGREDIENTS

2 1/2 cups Pumpkin Puree

1 Dozen Pasture-raised Eggs

1/4 cup Coconut Flour

1 tbsp. Baking Powder

1 cup Coconut Milk

2 tbsp. Arrowroot Powder

1 tbsp. Cinnamon

3/4 tsp. Ground Cloves

1/2 tsp. Ground Ginger

1/2 tsp. Ground Nutmeg

1 tsp. Pink Salt

1/4 cup Grade B Maple syrup

2 tsp. Vanilla Extract

4 tbsp of coconut oil

Servings : 6-8 Ready in : 25 min.

1. Beat eggs. Whisk the spices and the salt into the flour, then add to the pumpkin puree. Stir well, then add eggs, syrup, and vanilla, stirring after each addition.

2. Heat a griddle or other heavy bottomed pan over medium heat until thoroughly heated, 4-5 minutes. Reduce heat slightly and generously grease the pan with coconut oil.

3. Ladle the batter onto the griddle and cook until the edges are very dry. Turn with a spatula and finish cooking. (Add more flour to the remaining batter if the pancakes are crumbly or fall apart on the griddle- these ones are still yummy though, so just set them aside.) Reserve finished pancakes in a 150° oven until serving time. These can also be made as waffles!

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SuperCharged Quinoa Pancakes H, S, V, Vt

DIRECTIONS

INGREDIENTS

1 cup of soaked quinoa

1 tbsp of raw honey

2 tbsps of coconut oil

¼ tsp of cinnamon

½ tsp of baking powder

Pinch of pink salt

Servings: 2

Blend soaked quinoa in food processor or blender until a wet batter is formed, 3-5 minutes.

Add wet ingredients and process until blended.

Mix dry ingredients together in a separate bowl. Add dry mix to batter and mix well.

Heat greased, cast iron skillet to low/medium heat.

Using 1/4 a cup at a time, pour batter onto skillet.

Cook for about two minutes or until the pancake is golden. You should see bubbles form and then pop around the edges. Flip pancake and cook for a minute or two. Top with maple syrup, honey and/or almond butter!

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Blueberry Brain Muffins H, Vt

DIRECTIONS

INGREDIENTS

3 organic eggs

1/2 cup melted coconut oil

1/4 cup coconut water

2 tbsp. honey

15 drops vanilla cream stevia

1/2 tsp. pink salt

1/2 cup organic blueberries

1/2 cup coconut flour

3/4 tsp. aluminum-free baking powder

Servings: About 4-6 muffins Combine, eggs, oil, coconut water, honey, stevia and pink salt together.

Add flour and baking powder and let it thicken for 5 minutes.

Add blueberries and bake at 325 for 15-20 minutes.

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Coconut Blueberry Muffins H, Vt

DIRECTIONS

INGREDIENTS

This recipe should make about 6-12 small-medium sized muffins6 free range eggs

1/2 cup melted coconut oil

1/2 cup grade B maple syrup

1 tbsp. vanilla extract


1 tsp. aluminum-free baking powder

1 cup organic blueberries

Whisk together eggs, melted coconut oil, maple syrup and vanilla.

Whisk in coconut flour.

Let it sit for 10 minutes (to thicken).

Add in blueberries and baking powder.

Spoon into greased muffin tin.

Bake at 350 for 10 minutes.


I LOVE blueberry muffins! When I gave up grains I thought I would never eat muffins again (as depressing as that sounds). However, as I experienced the great health benefits of going grain-free I forgot about the incredible flavor and texture of muffins. This is the best of both worlds – grain-free and easy on blood sugar levels while loaded with high quality nutrition and packed full of flavor! Personally, I prefer to use stevia as my major sweetener but for an occasional treat grade B maple syrup is fantastic. It is lower glycemic and contains a lot of B vitamins that help the body deal with glucose metabolism more effectively. Blueberries are loaded with anti-oxidants and coconut and pasture raised eggs are full of healthy fats. Enjoy!

76

SuperCharged Spinach Pancakes K, Vt

DIRECTIONS

INGREDIENTS

4 organic (pasture-raised) eggs

1/4 cup full-fat coconut milk or Beyond Organic plain amasai1/2 tsp. pink salt

2/3 cup frozen organic spinach

2 cloves of garlic

1/2 cup onion chopped


1/2 tsp. baking powder

black pepper to taste

1 tbsp. extra-virgin coconut oil

Servings: About 3 pancakes

Blend, eggs, coconut milk or amasai, salt, spinach, garlic and onion together in a blender or vita mix.

Add coconut flour and baking powder and blend.

Melt a tbsp. of coconut oil on medium to low stove.

Drop batter in by heaping tbsp. at a time.

Sprinkle with black pepper.


Who doesn’t like pancakes? These are completely grain-free, low-carb and loaded with good fats, anti-oxidants and clean proteins. You can now eat your pancakes guilt free as these will help your body burn fat, build muscle and reduce inflammation. There is lots of powerful sulfur containing amino acids that enhance detoxification with the onions and garlic. Clean protein with organic eggs and tons of good fats with coconut oil and flour.

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Tangerine and Spinach Omelet Vt

DIRECTIONS

INGREDIENTS

2 Clementine oranges, peeled & sectioned

4 oz. whole organic mushrooms

1/2 bag (5 oz) fresh spinach

4 organic eggs

2 T. extra virgin coconut oil (frying)

2 jalapeños (optional)

~ 2-3 oz. lite coconut milk (for whipping eggs- optional, can use water Seasonings:

garlic powder

rosemary (fresh)

curry powder

1 T. balsamic vinegar

2-4 T. extra virgin olive oil

pink salt and pepper

Servings: 2 Omelets

Turn your skillet to medium high and add the coconut oil to melt. Add a tablespoon of water (or lite coconut or other “milk” or olive oil) and whisk the eggs in a medium bowl. Wash and pat dry the spinach and fresh rosemary. Peel and section the oranges and set aside. Add the mushrooms, orange segments and seasonings to the skillet and saute for about 2 minutes until the mushrooms are a bit brown. Add the spinach, balsamic vinegar and olive oil and reduce the heat to low, covering and steaming for another 1-2 minutes or until the spinach is just barely limp or soft and bright green. Uncover and remove every-thing from the pan and set aside. You may want to add more coconut or olive oil to the pan so the eggs do not stick. Whip the eggs one last time and add the fresh rosemary, pink salt and pepper. Pour the eggs into the pan and cover. Cook at low to medium low for a few (~2-3) minutes until the eggs are set and no longer runny (they even steam and “poof” a bit when they cook covered). Once the eggs are finished, add the previously sauteed veggies to half the egg. Use your spatula to gently lift the sides of the egg to ensure no egg stuck to the pan. Finally, use the spatula as a lever and flip the uncovered half of the egg over the filling and serve garnished with a sprinkle of fresh pepper and rosemary sprigs.

78

Cranberry Orange Muffins Vt

DIRECTIONS

INGREDIENTS

8 pasture-raised eggs

1 cup of melted virgin coconut oil

½ cup melted grass-fed butter

10 drops organic essential oil of orange

1 tbsp vanilla

15 drops of vanilla cream stevia

2/3 cup raw local honey

1 cup blanched almond flour

½ cup coconut flour

1 ½ cups organic cranberry sauce

1 tsp aluminum free baking powder

1 tsp pink salt

Servings: Makes 6-8 muffins

In a food processor blend together eggs, melted coconut oil, melted grass-fed butter, essential oils, stevia, vanilla and honey until it is creamy.

Add in flours, cranberry sauce, baking powder and salt

Mix well

Pour into large bowl and let it sit for 20 minutes to thicken

Spoon out batter into lined muffin tin

Bake at 350 for 10 minutes

80

Super Detoxifying Green Drink A, H, K, L, V, Vt

DIRECTIONS

INGREDIENTS

1 Lemon

1 cucumber

½ bunch of dandelion

½ bunch of cilantro

1/2 bunch of celery

1 granny smith apple

2 (1 inch) Ginger root

1 bunch Lacinato kale

Serving Size: This makes about 8oz of juice

Cut everything up into small pieces as this will be easier on your juicer. Add things together in small proportion. So I might cut the lemon and apple into 8 chunks and add in 2 chunks of lemon, 2 chunks of apple, some cilantro, some cucumber, etc. With this recipe – I like to do about 4 loads. So I proportion everything to get as even an amount as possible of each thing into 4 loads. Add everything in slowly and let the juicer do its job. I personally use a simple Jack Lalane juicer and have good success with it. It is around $100 and the knock on it is that it doesn’t have great lasting power. If you are juicing daily, it should last you about a year. I like the Jack Lalane because it is stainless steel and not plastic. This minimizes toxic chemicals like phthalates and BPA.

To reduce sugar, take out the apple and add a second cucumber and/or 1/2 bunch of celery.

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Super Oxygenator A, H, K, L, V, Vt

DIRECTIONS

INGREDIENTS

1 Lemon

½ bunch of dill

1 cucumber

½ bunch of parsley

1/2 bunch of celery

1 granny smith apple

4 (1/2 inch) Ginger root 2 bowls of spinachServing Size: Makes about 8oz of juiceCut everything up into small pieces as this will be easier on your juicer.

Add things together in small proportion. So I might cut the lemon and apple into 8 chunks and add in 2 chunks of lemon, 2 chunks of apple, some parsley, some cucumber, etc. With this recipe – I like to do about 4 loads. So I proportion everything to get as even an amount as possible of each thing into 4 loads. Add everything in slowly and let the juicer do its job. I personally use a simple Jack Lalane juicer and have good success with it. It is around $100 and the knock on it is that it doesn’t have great lasting power. If you are juicing daily, it should last you about a year. I like the Jack Lalane because it is stainless steel and not plastic. This minimizes toxic chemicals like phthalates and BPA.

To reduce sugar, take out the apple and add a second cucumber and/or 1/2 bunch of celery.

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Super Detox Drink A, H, K, L, V, Vt

DIRECTIONS

INGREDIENTS

1 small organic granny smith apple

3 stalks of bok choy

½ bunch of cilantro

½ bunch of parsley

1 lemon

½ cucumber

3 stalks of celery

2 (1/2 inch) slices of ginger root

Servings: This makes about 8 oz of green drink

Chop everything to where it is in small bite size pieces. This makes it easier on your juicer. Large chunks are much tougher to juice and put more stress on the juicer and more fiberous chunks are left over afterwards.

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SuperCharged Green Ginger Lime JuiceA, H, K, L, V, Vt

DIRECTIONS

INGREDIENTS

6 stalks of chard (full green heads) ripped up into smaller pieces to fit into juicer 2 limes diced into fourths

1 organic granny smith apple

2 inches of ginger root

Servings: Makes about 8 oz of juice

Get all ingredients together and cut them into pieces that will fit well into the blender. I typically put the greens in and then apple/lime/ginger and then more greens and then more lime. Let it juice-up!

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SuperCharged Lemon Mint Vitamin Water

A, H, K, L, S, V, Vt

DIRECTIONS

INGREDIENTS

Fresh juice from 1 organic lemon

Organic mint leaves

12 drops of berry (or flavor of your choice) stevia

1 drop citrus fresh essential oil

Organic lemons, limes and raspberries (optional)

8 oz of purified water

Servings: 1-2

Get the water and mix all ingredients together. Squeeze lemon and lime in water and add raspberries if you like. You can stir them in with a spoon. You may want fresh chilled water or ice in your water. Add mint leaves on top at the end.

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De-Inflaming Lemonade A, H, K, L, V, Vt

DIRECTIONS

INGREDIENTS

1 cup of fresh squeezed lemon juice: (4 -6 lemons)

4-6 cups of clean water (to taste)

1 tsp of ground turmeric

1 tsp of cinnamon

Pinch of pink salt (Redmond’s or Himilayan Salt)½ tsp of liquid stevia (or to taste)

Servings: 4-6

Optional: 1 tsp ground/fresh ginger

Get all ingredients together and cut them into pieces that will fit well into the blender. I typically put the greens in and then apple/lime/ginger and then more greens and then more lime. Let it juice-up!

65 65 - kennesaw | ketogenic | dr. jockers · cranberries, blueberries) fresh berries preheat oven...

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