Doctor-Approved Gut Healthy Holiday Recipes For Everyone
Holistic nutrition expert, fertility doctor, & author, Dr. Robert Kiltz, MD shares recipes from his upcoming book, “Keto For Fertility Cookbook”.
The holiday season is a time full of delicious food and sharing meals with loved ones. This holiday season, make something extra special for yourself and your loved ones that is both delicious and gut-healthy. Read on for an excerpt from the Keto for Fertility Cookbook, a collaboration by fertility expert Dr. Robert Kiltz and international best-selling author and nutritionist Maria Emmerich.
These 5 recipes, along with the 100+ others in the “Keto For Fertility Cookbook” focus on a High Fat Low Carb diet that will improve gut health, as it eliminates carbs, sugar, lots of fiber, etc. A High Fat Low Carb (HFLC) diet improves your health in a number of ways; it can reduce inflammation and boost fertility in men and women, help balance hormones, improve mental clarity, increase dietary nutrient intake, and reduce glycation. HFLC eating also improves gut health by eliminating fiber and chemicals that can destroy the gut flora and heat up the gastrointestinal tract.
1. Personal Cheese Soufflés
- 2 tablespoons fresh powdered Parmesan cheese (powder in a food processor or spice grinder)
- 1 cup heavy cream
- 2 ½ tablespoons ghee or butter
- ½ teaspoon fine grain sea salt
- 1/8 teaspoon ground nutmeg
- 4 egg yolks
- 5 egg whites
- 1 cup (4 ounces) shredded Gruyère cheese
- Preheat the oven to 375 degrees F.
- Grease 6 (4 ounce) ramekins and coat the inside with powdered Parmesan.
- Place butter in large pot and heat to medium. Add the heavy cream. Heat for 3-5 minutes while whisking often until mixture has thickened. Remove from heat.
- Add one egg yolk at a time. Add salt and nutmeg and stir well. Set aside.
- Using a stand mixer or hand mixer beat egg whites until stiff peaks form. Gently fold yolk mixture into the whites then fold in gruyere. Pour mixture into prepared ramekins.
- Place ramekins onto a cookie sheet and into oven and bake for 20 minutes or until soufflés have risen about 1 1/2 inches and top is golden brown. Serve immediately. Best served fresh.
2. Chicken in Tarragon Cream Sauce
- 2 tablespoons butter
- 4 bone-in skin-on chicken thighs
- ¾ teaspoon Redmond Real salt, divided
- ¼ teaspoon fresh-ground black pepper
- 2 tablespoons diced onion
- ½ cup cream cheese, softened
- ¾ cup chicken bone broth (see page 72) or store bought
- ½ teaspoon dried tarragon, or 1 1/2 teaspoons chopped fresh tarragon
- ½ cup heavy cream
- Pat the chicken dry and season well with salt on all sides. In a large cast iron skillet, heat the butter over medium-high heat. Add the chicken to the skillet, skin side down. Cook the chicken until brown, about 5 minutes. Flip and cook another 8-10 minutes, or until chicken is cooked through and no longer pink inside. Remove the chicken from the pan and set aside in a warm serving plate.
- Reduce the heat to medium. Add the onion and cook until starting to soften, about 2 minutes. Use a whisk to scrape the bits off the bottom of the skillet. Whisk in the cream cheese (to avoid lumps), then slowly whisk in the broth and the tarragon, and cook about 2 minutes. Stir in the cream, the remaining 1/2 teaspoon salt. Serve the sauce over the chicken
3. The Best Hanger Steak Recipe
- 4 tablespoons Dijon mustard
- 6 cloves garlic, minced, divided
- 2 sprigs fresh oregano, chopped fine
- 2 sprigs fresh thyme, chopped fine
- 3 tablespoons lemon juice (from 1 lemon, plus the zest), divided
- 1 ½-pound hanger steak, trimmed, membrane removed
- 1 ¼ teaspoon Redmond Real salt
- 2 tablespoons lard, tallow or butter
- 3 tablespoons olive oil
- 2 tablespoons chopped anchovy fillets (about 8 fillets)
- 4 tablespoons unsalted butter, cubed (or bacon fat for dairy-free)
- Chopped flat-leaf parsley, for garnish
- Slice the steak in 1/2 lengthwise so you have 2 long steaks. In a small bowl, combine the Dijon, 3 cloves garlic garlic, herbs, 2 tablespoons lemon juice and zest. Coat the steak on both sides with the Dijon mixture. Place steak in a large dish and cover. Place in the fridge for at least 3 hours or overnight.
- Heat a cast iron skillet over high heat. Season the steaks with salt on all sides. Once the pan is hot, add 2 tablespoons lard or tallow. Add steak and cook for 3 minutes, flip and cook another 3 minutes or until internal temperature is 120 degrees F. Remove from heat and place onto a cutting board.
- While the steak rests, lower heat to medium-low and add 3 tablespoons olive oil. Stir in 3 cloves minced garlic and anchovy and cook for 3 minutes or until the garlic is soft and the anchovies are dissolved into the sauce. Add the butter and stir until melted. Squirt in a tablespoon of lemon juice.
- Slice the steak against the grain, place on a serving platter and spoon the sauce over the steak and garnish with parsley if desired.
- Best served fresh. Can be served chilled over a salad.
4. Chicken Chips
- 1/4 lb chicken skin
- 1 teaspoon Redmond Real salt
- Sprinkle the cleaned chicken skin with smoky salt and place in the refrigerator for 8 hours or overnight, uncovered, to dry a bit.
- Preheat oven to 400 degrees F. Lay the chicken skin on rimmed baking sheets. Top the chicken with another baking sheet to hold the chicken skin down to prevent curling. Place in oven to cook for 8 minutes. Remove top baking sheet and cook another 2 minutes or until chicken skin is golden brown and crispy. Remove from oven to cool. The skin will crisp up as it cools.
- Make great chips for dipping into hot crab dip (page 176).
- Best served fresh. Store in airtight container in the fridge for up to 4 days.
Snickerdoodle Creme Brulee
- 6 egg yolks
- 6 tablespoon Swerve confectioners, divided
- 1 teaspoon vanilla extract
- 2 1/2 cups heavy cream (or coconut milk if dairy-free)
- 1 tablespoon cinnamon
- ¼ teaspoon Redmond Real Salt
- Preheat oven to 300 degrees F (150 degrees C). Place ramekins into a baking dish and gently pour boiling water 1/2 way up ramekins.
- Place the yolks, 3 tablespoons Swerve, vanilla, heavy cream, cinnamon, and salt into a large bowl and whisk until smooth. Pour into ramekins.
- Bake in preheated oven for 30 minutes. Remove from oven and cool to room temperature. Refrigerate for 1 hour, or overnight.
- Preheat oven to broil (or using a Brule torch). Sift the remaining 3 tablespoons of natural sweetener evenly over custard. Place dish under broiler until sweetener melts, about 2 minutes. Watch carefully so as not to burn. 5. Remove from heat and allow to cool. Refrigerate until custard is set again.
DR. KILTZ BIO:
Dr. Robert Kiltz is a board-certified OB/GYN and reproductive endocrinologist, and Founder and Director of CNY Fertility, one of the largest and most dynamic fertility centers in the country, featured in the Wall Street Journal, Today Show, and CNBC for helping shape the future of fertility medicine. Dr. Kiltz has earned recognition outside of the fertility world for pioneering the holistic health movement and the keto lifestyle. He is the author of several books including The Fertile Feast, Daily Inspirations, Living Your Best Life, and his latest, Keto for Fertility Cookbook which will be released in 2022. For more information, check out Dr. Kiltz's website and YouTube Channel, or follow him on Facebook, Instagram, and Twitter.
ABOUT “Keto For Fertility Cookbook”
Keto for Fertility Cookbook will provide readers with information about and causes of infertility, with a comprehensive explanation of how to fix it with a ketogenic diet to enhance fertility. Dr. Kiltz uses his holistic approach to medicine along with the benefits of the Keto Diet as a way to improve fertility. He offers the science and a breakdown on why it works accompanied by 100 recipes from international best-selling author Maria Emmerich that use easy-to-find fertility-friendly ingredients. In his book, Dr. Kiltz provides everything women need to know about boosting their fertility, living a healthy life, and the step-by-step recipe to achieving it.
Keto for Fertility Cookbook is available for purchase on Dr. Kiltz’s website HERE!
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