These recipes were specifically created for Dr. Stephen Beyer for his metabolic patients by the Chef, Maria Wharton.
Visit the websitePreheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. (I set mine to the thinnest setting.) You can use a knife to do this, but it takes much longer. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.
Sprinkle the chips lightly salt. Bake for 20-25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.
Sweet potato chips go from perfect to burnt very quickly. Start watching each batch at the 20 minute mark and remove them the moment they look 90% crispy. They will continue to crisp up as they cool
Place all ingredients into a high-speed blender.
Blend on high until smooth.
Set a large stock pot on medium-low heat.
Dice the onion, mince the garlic, then add to the pot with the olive oil.
Stir occasionally for about 5 minutes until the onions are translucent.
Add the broccoli and cauliflower, bone broth, coconut milk, and sea salt.
Turn the heat up to medium-high and let cook until the vegetables are fork tender.
Use an immersion blender or transfer to a separate blender and combine until the soup is completely mixed. If using, chop the chives and sprinkle on the top of the soup with an extra drizzle of olive oil and sea salt.
For Serving:
Remove the hard stems from the head of the cauliflower and either grate it using a box grater or chop it and pulse it in a food processor to form rice-sized pieces. It should come up to about 3 cups.
Heat cauliflower rice, coconut milk, cinnamon, and sea salt in a medium-sized pot over medium heat. Bring to a full boil, reduce to a simmer, cover, and cook 15 minutes until thick, stirring occasionally.
Stir in the pure vanilla extract. Pour into bowls and serve cauliflower breakfast porridge with fresh fruit, pecans, and hemp seeds.
In a 3-quart slow cooker or crock-pot, add CHICKEN THIGHS and sprinkle with SALT and PEPPER. Add POTATOES, CELERY, CARROTS, ONION, GARLIC, BAY LEAF, THYME, and CHICKEN BROTH.
Set the cooker on HIGH for 2-3 hours or LOW for 6-8 hours
Transfer chicken thighs to a plate and shred with two forks, then stir back into the soup.
Remove the bay leaf and serve warm, garnished with chopped PARSLEY.
Storage instructions
Allow soup to cool completely. Refrigerate in an airtight container up to 5 days or freeze up to 3 months (or longer if vacuum sealed). Thaw overnight in the refrigerator
CHICKEN CUTLETS
PISTACHIO LEMON PESTO
Slice the chicken breasts horizontally. This will give you 8 thin cutlets so they'll cook faster and more evenly.
In a small bowl, stir together salt, black pepper, garlic powder, onion powder, and dried basil. Set aside.
Add oil to a large skillet. Heat to medium high heat. Press seasoning mixture into both sides of the chicken cutlets. Once oil is hot, add the seasoned cutlets. Sauté until each side has some browning and chicken is cooked through, about 4 to 5 minutes per side. (Depending on the size of your chicken you may need to sauté in two batches. If so, feel free to add an extra tablespoon on oil when beginning the second batch.)
To make the Pistachio Lemon Pesto, add basil, pistachios, lemon juice, garlic, and salt to a food processor or high powered blender. Turn on the blender and slowly pour in your olive oil. Blend until pistachios are no longer chunky and sauce is smooth. For a thick pesto 1/3 cup of olive oil is perfect. You can use up to 1/2 cup if you prefer a thinner consistency. Taste and add more salt if desired.
Spread about 1 1/4 tablespoon of pesto to the top of each chicken cutlet when serving. (The pesto recipe yields 10 tablespoons total so you want to divide that evenly amongst your chicken.)
Mix yogurt in a bowl with ground flaxseed meal. Top with peaches, strawberries and orange zest.
In a bowl, stir together the parsley, mint, cilantro, olive oil and lemon juice. Season to taste with kosher salt and pepper. Set aside
Lightly brush the grill with avocado oil.
Season the swordfish with kosher salt and pepper. Arrange the fish on the grill and cook, turning once, until nicely grill-marked and cooked through, about 5 minutes per side. Transfer to a serving platter and spoon the lemon-herb sauce over the fish. Sprinkle with flaky sea salt and serve immediately. Serves 4.
Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.
Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3-4 minutes more, or until cooked through and golden. Set aside.
To the same skillet add the remaining oil. Saute the onion and carrots until they begin to soften. Stir in the garlic, and cauliflower rice.
Cook, stirring frequently, until the cauliflower rice is tender, around 5-7 minutes. If the dimension of the pan allows, bring the cauliflower rice to one side of the pan; alternatively, you can remove some and place them on the same plate with the cooked chicken.
Return the cooked chicken back to the skillet and stir with the cauliflower rice.
Top with green onions and sesame seeds.
In a bowl, whisk coconut yogurt, lemon juice, and lemon zest together. Half the peach and plum, and remove the pits. Slice and arrange them, alternating peaches and plums, in a separate bowl. Drizzle yogurt-lemon sauce on top of the fruit, then sprinkle with hemp hearts.
Prepare grill
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin.
Combine lemon rind and next 6 ingredients (through minced garlic); rub evenly over both sides of chicken. Place chicken on a grill , and grill 3 minutes on each side or until chicken is done. Remove from heat. Squeeze 1 lemon wedge evenly over each chicken breast half. Sprinkle parsley evenly over chicken.
2 garlic cloves finely chopped 2 tablespoons rosemary, minced 1 tablespoon thyme, chopped 1 tablespoon ground black pepper 2 teaspoons sea salt 1 teaspoon lemon zest
Grate carrots and zucchini into a mixing bowl
Mince garlic and finely chop parsley.
Melt half of the coconut oil into a hot pan and add garlic, carrots, zucchini, salt, and pepper. Sauté for about 2 minutes, add parsley, and continue to cook for several more minutes until vegetables have softened.
Combine cooked vegetables with ground beef and add grated. Mix to combine and form into patties.
Add the remaining oil back to the pan, and cook over medium high heat for 3-4 minutes each side (or grill over medium high heat for 3-4 minutes on each side)
Serve on grilled sweet potato rounds* and top with lettuce, and avocado.
*To make grilled sweet potato rounds, peel and microwave a large sweet potato for 2 minutes, and then slice it into ¼ inch thick rounds. Brush with oil and grill over medium high heat for 5-6 minutes per side.
Preheat the oven to 400 degrees and grease a rimmed baking sheet or casserole/baking dish
Pierce the pork all over with a fork, then rub all over with oil.
Stir together the spices and seasonings, then sprinkle all over the pork and pat into place with your fingertips.
Transfer pork to your prepared baking dish and squeeze citrus juices all over the top.
Bake for about 25-35 minutes until center temperature reaches 145 degrees.
Spoon juices from the dish over the meat. Allow to rest on a cutting board or in the baking dish for 5-10 minutes. Slice into 1 inch pieces. Spoon any remaining juices from the pan over the slices, garnish with fresh chopped cilantro if desired, and serve.
This recipe is pretty flexible and you can use 1-2 very small pork tenderloins, or one medium-large pork tenderloin OR you can double or even triple the ingredients for the seasonings and serve a LOT of people with very large tenderloins.
Place all the ingredients in a blender and blend on high speed until completely smooth and creamy, about 1 minute. Pour into 2 glasses and serve immediately.
Preheat oven to 400 F.
Wash outside of squash. Remove, with a butcher knife, butternut squash stems (at both ends) and cut squash in half lengthwise. You may want to cut it in 4 pieces to make it roast faster. Remove and discard seeds and mushy stringy part.
Put squash in a baking pan and drizzle with olive oil, fresh rosemary and 1/4 tsp garlic powder, ginger, salt and pepper to taste on each half of the squash.
Roast butternut squash in oven for 1 hr and 10 minutes or until a fork pierces the squash easily.
Put squash into a stand up blender and mix for 2-3 min (if you left skin on, less if not) and then transfer to sauce pan –Or- put squash directly into a 4 qt. sauce pan if you have an immersion blender and mix for 2 min or until smooth.
Add bone broth and stir together. Cook soup on low covered until soup is heated through
INGREDIENTS: For the burgers
INGREDIENTS: For the chutney
Place large skillet under medium heat and add diced bacon. Cook down until bacon is completely cooked through, then place cooked bacon on a plate with a paper towel and leave 2-3 tablespoons of bacon fat in the pan.
Then add your diced onion to the hot pan and cook down until translucent.
Next add your apple and mix with onion and cover to let cook for 4-5 minutes
Then add your balsamic vinegar and water and a bit of salt and thoroughly mix together until the balsamic vinegar is completely incorporated in.
While your chutney is finishing cooking, mix your burger ingredients together in a bowl
Make 4 burger patties and place burgers in a skillet under medium heat with 1-2 tablespoons of avocado oil.
Cook on both sides for about 5-8 minutes or until cooked to preference.
Place chutney on top of burgers and consume!!
Preheat oven to 350°F (175°C)
Create a crease in parchment paper:
Lay down a square of parchment paper on a flat surface. Fold the parchment in half to create a crease, then open it up again.
Layer fennel, salmon, fronds, lemon, oil on parchment below the crease:
Place several slices of fennel bulb below the crease of the parchment paper in a mound, and sprinkle with salt.
Place one fillet of salmon on top of the fennel bulb slices. Squeeze fresh lemon juice over the salmon (anywhere from a teaspoon to a tablespoon, or to taste). Sprinkle the salmon generously with salt and pepper.
Lay sprigs of fennel fronds over the salmon. Lay 3 thin slices of lemon over the fennel fronds and salmon (more if you want). Or you could put the lemon sliced down first and top with the fronds, your choice. I think the slices on top look better. Top with oil.
Fold the parchment over the salmon and secure close:
There are several way that you can accomplish this.
One easy and particularly attractive way is to fold a corner near the folded edge of the parchment paper into a triangle. Then about halfway down that triangle, fold another triangle over the previous triangle.
Working down and around the parchment edges, you can create folds all around the edges. When you come to the last folded edge, tuck the corner under the parchment.
Preheat oven to 400 degrees F. Line a baking sheet with parchment or foil.
Place chicken on the prepared baking sheet. Sprinkle all over with salt, thyme and pepper. Roast, flipping once, until the chicken is cooked through and reaches an internal temperature of 165°F, 15 to 17 minutes. Set aside to cool, then slice into bite-size pieces.
Divide spinach among 4 plates. Top each with one-fourth of the sliced chicken, 1/2 cup sliced strawberries, and 1 tablespoon walnuts.
Transfer 1 1/2 tablespoons vinaigrette into each of 4 plates.
Dress the salads with the vinaigrette just before serving.
To make ahead
Refrigerate salad for up to 4 days, but wait to slice and add strawberries until ready to eat.
Salad ingredients
Dressing ingredient
Arrange the salad ingredients on 2 plates. Mix together dressing ingredients and pour over salad.
In a bowl, whisk coconut yogurt, lemon juice, and lemon zest together. Half the peach and plum, and remove the pits. Slice and arrange them, alternating peaches and plums, in a separate bowl. Drizzle yogurt-lemon sauce on top of the fruit, then sprinkle with hemp hearts.
Preheat the oven to 400 degrees F (200 degrees C); line a sheet pan with parchment paper.
Toss sweet potatoes with olive oil and salt in a bowl; spread in a single layer in the prepared pan.
Roast, uncovered, in the preheated oven until barely fork tender, about 10 minutes; set aside.
Meanwhile, fry bacon in a large skillet over medium heat until browned, turning occasionally, about 10 minutes. Remove cooked bacon; set aside.
To the same skillet, add onions and cook, stirring, until onions are soft, 4 to 5 minutes. Add apples; cook 3 to 4 minutes. Stir sweet potatoes and walnuts into the skillet; cook and stir until sweet potatoes are tender and walnuts are lightly toasted, 6 to 8 minutes. Crumble bacon back into the skillet for the last minute of cooking time. Set aside and keep warm.
Spread about 1/2 cup fresh spinach on each serving plate; evenly divide hash on top of spinach. Sprinkle with chives.
Refrigerate leftover hash in a sealed container for up to 4 days.
Place flour in a plastic bag, add a few pieces of beef at a time shaking well to coat.
Heat oil in a Dutch oven or large saucepan.
Add meat and onions, brown meat well.
Add beef broth, garlic, basil and thyme.
Bring all to a boil, reduce heat, cover and simmer for 1 1/4- 1 1/2 hours (or until meat is tender).
Add cauliflower, carrots and celery, cover pot, and simmer for about 20-30 minutes.
Add salt and pepper to taste.
Preheat oven to 350°. Flatten chicken to 1/4-in. thickness. Combine poultry seasoning, pepper, curry powder, garlic powder and salt; sprinkle over chicken. Combine broccoli and pine nuts. Place half the broccoli mixture in the center of each chicken breast. Fold long sides over filling; fold ends up and secure with toothpicks.
Place, seam side down, in an 8-in. square baking pan; add broth. Cover pan loosely with foil. Bake 30 minutes. Remove foil; baste the chicken with pan juices. Bake, uncovered, until chicken is no longer pink, about 10 minutes longer. Remove toothpicks before serving.
Preheat the oven to 400°. In a large bowl, mix squash with 3 tablespoons of oil; season with salt. On a rimmed baking sheet, arrange squash in an even layer. Roast until tender and golden brown, 35 to 40 minutes.
Meanwhile, in a large skillet over medium-high heat, heat remaining 2 tablespoons of oil. Add onion, season with salt, and cook, stirring occasionally, until lightly golden, 8 minutes. Reduce heat to medium-low. Add garlic and cook, stirring, until fragrant, about 1 minute. Add curry powder and cook, stirring, until combined. Increase heat to medium and add coconut milk. Bring to a simmer, then add kale; season with salt. Cook, stirring occasionally, until tender and wilted, about 3 minutes. Remove from heat until squash finishes roasting.
Add squash and lime juice to the skillet and stir to combine. Curry can be served on top of cooked riced cauliflower.
Heat oil in a skillet over medium high heat. Cook garlic, ginger, zucchini and onion for 3 minutes until onion is translucent.
Add chicken and cook until it changes from pink to white.
Add curry powder and cook for 2 minutes.
Add coconut milk and chicken stock. Stir, lower heat to medium and cook, simmering rapidly, for 10 minutes until sauce reduces and thickens.
Add salt. Cook for 2 more minutes, then taste to see if it needs more salt. Garnish with cilantro.
Serving suggestion: Could be served with riced cauliflower.
Heat oil in a large skillet over medium-high heat. Sprinkle chicken with salt and pepper, add to the pan and cook, flipping once halfway, until cooked through, 6 to 8 minutes.
Meanwhile, whisk coconut cream, lemon juice and tapioca in a small bowl.
Transfer the chicken to a plate. Add broth to the pan; bring to a simmer over high heat, scraping up any browned bits. Cook until reduced by half, about 5 minutes. Whisk the coconut cream mixture into the pan and cook, whisking, until thickened, about 2 minutes. Return the chicken and any accumulated juices to the pan along with artichokes and dill; cook for 1 minute.
Place tapioca flour in a wide shallow bowl and set aside.
Pat chicken dry and season with 1 teaspoon salt and 1/2 teaspoon pepper. Dredge chicken in the tapioca flour, shaking off the excess flour. Transfer to a plate.
In a skillet over medium-high, heat 1 tablespoon Earth balance and 1 tablespoon of oil. Once hot, add chicken to the skillet, working in batches if needed, to brown on both sides, about 3 minutes per side. Transfer to a plate lined with paper towels and set aside. Add more oil between batches if necessary.
Once chicken has finished, turn heat down to medium and add shallot and garlic to skillet and sauté until soft, about 3 minutes.
Add lemon juice, broth, capers, 1 tablespoon Earth balance butter, 1 teaspoon salt and 1/2 teaspoon pepper to the skillet and bring to boil, scraping up any browned bits and stirring to combine.
Turn down heat to simmer and add back chicken, cooking until sauce has thickened, about 5 minutes.
Turn off heat and add parsley, taste and add more lemon juice if desired.
Homemade seasoning packet below
For serving:
parsley for garnish
horseradish (make sure its horseradish: not horseradish sauce) or gluten free mustard
Add the sliced onion to the slow cooker.
Rinse your corned beef and pat dry. Add to your slow cooker.
Add your cauliflower florets on top of the roast. If they are larger you can halve them to ensure they get tender. Add the carrots, garlic and the homemade seasoning packet (mustard seeds through ground ginger.
Pour over the broth. Add cabbage now if you want ultra-tender cabbage. Otherwise wait to add it until the last 2 hours.
Place the lid on the slow cooker.
Cook on HIGH for 5 hours or LOW for 8 hours total. (Add the cabbage during the last 2 hours). You may have to rearrange things into the pot to get the cabbage to fit (or cut your cabbage thinner).
Remove the meat and place onto a cutting board, let it rest for ten minutes, then slice into strips.
Serve the meat with cauliflower, carrots, and cabbage.
Place the onion, garlic, lard, honey, thyme, and bay leaf in a slow cooker and mix to combine. Cover with a lid and cook on high for 8 hours or on low for 10 hours.
Discard the bay leaf and thyme sprigs.
Add the beef bone broth and vinegar.
Season with salt and black pepper to taste.
Cook, covered, on high for 30 minutes.
Serve warm with grated macadamia nuts (if using) and extra fresh thyme.
Melt the buttery spread in a skillet or pot over medium heat.
Add the flour and whisk until no lumps remain.
Add 1/4 to 1/2 cup of the chicken broth and whisk until smooth.
Slowly whisk in the remaining chicken broth.
Add the flaked tuna, and bring to a boil while continuing to whisk.
Once boiling, add the frozen carrots, reduce the heat to low, and simmer until the sauce reaches your desired thickness, about 3 to 5 minutes.
Whisk in the black pepper. Add the cooked noodles and gently stir until they are well-coated in the sauce.
Combine all the ingredients (other than pork chops) in a medium bowl and whisk together thoroughly.
Allow the meat to rest at room temperature for 1 hour before seasoning with the rub. Rub the mixture all over pork chops.
Meanwhile, heat a little oil, maybe two tablespoons in a heavy skillet over medium-high heat. The fat should be sizzling hot when you add the chops to the pan. Avoid crowding. Giving the chops some room means they'll brown before they overcook.
When one side is beautifully golden brown (about three or four minutes), turn, and then turn the burner down to medium so the middle can completely cook before the outside is overdone. When the internal temperature reaches 140 degrees F, transfer the pork chops from the pan to a plate; they'll continue to cook — just make sure they reach 145 degrees F.
Preheat the oven to 400 degrees F (200 degrees C). Trim the silver skin from each pork tenderloin and season evenly with salt, pepper, garlic, and the rest of the spices.
Heat oil in a large oven-proof skillet over medium-high heat until barely shimmering. Add both pork tenderloins and cook, undisturbed, until golden brown and easily release from the pan, about 5 minutes. Flip each piece and cook for an additional 3 minutes undisturbed. Add broth and cook for 1 minute. Remove the pan from the stove and place in the oven.
Bake in the preheated oven until the pork is slightly pink in the center, 15 to 19 minutes. An instant-read thermometer inserted into the center should read at least 145 degrees F (63 degrees C).
Remove from the oven and allow to rest for 5 to 10 minutes before slicing. Serve with pan juices.
In a large pot, heat the olive oil over medium heat. Sauté the onions, celery, and carrots until soft and translucent, about 3-4 minutes. Add in the minced garlic and heat until fragrant, about 1 more minute.
Place the chicken breasts on top of the softened vegetables. Add dried herbs, salt, and pepper. Pour in the broth. Cover and simmer for 20 minutes or until chicken is fully cooked.
Remove the chicken from the pot and dice or shred. Return the chicken back to the pot and add in the pasta. Simmer until the pasta is tender, according to package directions.
Heat oil in a skillet over medium high heat. Cook garlic, ginger, zucchini and onion for 3 minutes until onion is translucent.
Add chicken and cook until it changes from pink to white.
Add curry powder and cook for 2 minutes.
Add coconut milk and chicken stock. Stir, lower heat to medium and cook, simmering rapidly, for 10 minutes until sauce reduces and thickens.
Add salt. Cook for a further 2 minutes, then taste to see if it needs more salt. Garnish with cilantro.
Could be served with riced cauliflower.
Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper.
Cut the cauliflower heads into slices, about 3/4 inch thick, and place onto the baking sheet. (You’ll get 2-3 full slices from each head, but the ends will likely fall apart into florets, so you can just use those for another recipe, or roast them on the same sheet pan.)
In a small bowl, mix together the oil, sea salt, ground black pepper, cumin, and garlic powder. Brush the oil mixture over the cauliflower steaks on both sides.
Oven method: Bake cauliflower steaks in the oven for 10 minutes. Flip and bake for another 10-15 minutes, or until tender and browned.
Grill method: Preheat the grill over medium heat. Place the cauliflower steaks on the grill, close the lid, and cook for 5 minutes. Flip, cover, and cook for 4-5 more minutes, until tender and browned.
Preheat the oven to 350°F.
Remove the tenderloins from packaging and place on a lined sheet pan.
In a small bowl combine honey, mustard, salt, and pepper. Whisk well.
Pour this mixture over the turkey.
In a food processor combine pecans, garlic powder, and parsley. Pulse a few times to finely chop all ingredients.
Sprinkle this mixture over the tenderloins and place in the oven.
Bake for 30 minutes or until the internal temperature has reached 165°F. Tip: If the pecans start to look too brown or burned, tent the sheet pan with aluminum foil for the duration of the cook time.
Preheat your oven to 350 degrees. When up to heat, place an iron skillet on the middle racks.
Get your Lemon Saffron Butter ingredients together.
Melt your butter then add the saffron threads along with 1/2 of the lemon zest. The mixture needs to stay warm and meld together for at least 15 minutes.
Strain the saffron threads and lemon zest from the butter. Coat the fish with 1/2 of the saffron/lemon zest infused butter, sprinkle in the rest of the lemon zest, your pepper and salt. Place fish, skin side down in the already hot skillet and return to the oven. Cook for 10 minutes.
After the King has cooked 10 minutes coat with the remainder of the infused butter, returning to the oven for an additional 10 minutes. Internal temperature of cooked fish is 145 degrees.
Preheat the oven to 375 °F (190 °C). Line a baking sheet with parchment paper.
Add the sweet potatoes, carrots, lemon, olive oil, salt, pepper, rosemary, thyme, and garlic to the prepared baking sheet and toss until fully coated. Spread on either side of the baking sheet, leaving space in the middle. Place the chicken at the center of the pan and season with salt and pepper.
Bake until the vegetables are tender and chicken is cooked through, about 20 minutes.
Season chicken all over with basil, oregano, rosemary, thyme, salt, and black pepper. In a large, high-sided skillet over medium-high heat, heat oil. Cook chicken until golden, about 5 minutes per side. Transfer chicken to a plate.
Reduce heat to medium and cook shallots, stirring occasionally, until softened, about 5 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add broth, pasta, artichokes, and coconut cream; season with oregano, salt, and black pepper. Return chicken to skillet. Bring to a boil, cover, then reduce heat to medium-low. Simmer, stirring occasionally, until pasta is cooked and chicken is cooked through, 12 to 15 minutes. Transfer chicken to a cutting board.
Add spinach and stir until wilted.
Slice chicken and return to skillet. Toss to combine.
Preheat the oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.
Combine broccoli, garlic, 2 tablespoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper on the prepared baking sheet. Roast for 5 minutes.
Meanwhile, combine pistachios, chives, lemon zest, the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl. Spread 1 teaspoon yogurt over each salmon portion and top with the pistachio mixture.
Move the broccoli to one side of the baking sheet and place the salmon on the empty side. Roast until the salmon is opaque in the center and the broccoli is just tender, 8 to 15 minutes more, depending on thickness (internal temperature of 145 degrees). Serve with lemon wedges, if desired.
Preheat the oven to 375 degrees F. Coat a large rimmed baking sheet with cooking spray.
Place salmon on one side of the prepared baking sheet and asparagus on the other. Sprinkle the salmon and asparagus with salt and pepper.
Heat butter alternative, oil, garlic, lemon zest and lemon juice in a small skillet over medium heat until the butter is melted. Drizzle the butter mixture over the salmon and asparagus. Bake until the salmon is cooked through with an internal temperature of 145 degrees and the asparagus is just tender, 12 to 15 minutes.
Preheat the oven to 450 degrees F.
Cut chicken breasts into 4 equal portions. Brush with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Toss Brussels sprouts and onions in a large bowl with the remaining 2 tablespoons oil and 1/4 teaspoon each salt and pepper. Arrange the vegetables and the chicken in a single layer on a rimmed baking sheet.
Roast until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 160 degrees F and the vegetables are tender, 20 to 25 minutes.
Meanwhile, mix vinegar, dill, garlic powder, onion powder, sugar and the remaining 1/2 teaspoon salt in a small microwave-safe bowl. Microwave on High until the salt and stevia dissolve, about 30 seconds.
Drizzle the vinegar mixture over the chicken and vegetables and roast for 5 minutes more. Transfer the chicken to a serving platter and stir the vegetables on the pan. Serve the vegetables with the chicken.
Prepare shallot and garlic as noted. Place basil, oregano, rosemary, sea salt and pepper in a small bowl and mix.
If using chicken breasts, place the chicken breasts between two pieces of parchment paper and pound them down to make them even in thickness. (Skip this step if using chicken thighs)
Heat a large skillet over medium heat and butter substitute. Sprinkle both sides of the chicken with the seasoning mix.
Once hot, add the chicken to the pan (you may have to cook the chicken in 2 batches depending on the size of your pan). Cook, without disturbing for 4-5 minutes, until a nice brown crust has formed. Flip and cook another 4-5 minutes on the other side, until the chicken is mostly cooked through.
While the chicken is cooking, whisk together chicken bone broth and tapioca flour.
Remove chicken from the skillet and set aside.
Add more butter alternative if needed and add the garlic and shallot to the pan. Cook, stirring constantly, for 1-2 minutes.
Add coconut milk and basil to the pan. Give the chicken bone broth mixture a quick whisk and pour that in as well.
Stir to mix, scraping up any browned bits remaining in the pan from when you cooked your chicken.
Prepare shallot and garlic as noted. Place basil, oregano, rosemary, sea salt and pepper in a small bowl and mix.
If using chicken breasts, place the chicken breasts between two pieces of parchment paper and pound them down to make them even in thickness. (Skip this step if using chicken thighs)
Heat a large skillet over medium heat and butter substitute. Sprinkle both sides of the chicken with the seasoning mix.
Once hot, add the chicken to the pan (you may have to cook the chicken in 2 batches depending on the size of your pan). Cook, without disturbing for 4-5 minutes, until a nice brown crust has formed. Flip and cook another 4-5 minutes on the other side, until the chicken is mostly cooked through.
While the chicken is cooking, whisk together chicken bone broth and tapioca flour.
Remove chicken from the skillet and set aside.
Add more butter alternative if needed and add the garlic and shallot to the pan. Cook, stirring constantly, for 1-2 minutes.
Add coconut milk and basil to the pan. Give the chicken bone broth mixture a quick whisk and pour that in as well.
Stir to mix, scraping up any browned bits remaining in the pan from when you cooked your chicken. .