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What Doctors Don't Tell You

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November 2018 (Vol. 3 Issue 9)

Have yourself a merry ketogenic Christmas
About the author: 
Dr Joseph Mercola

Have yourself a merry ketogenic Christmas image

Dr Joseph Mercola shows you how to create the most delicious Christmas feast from a healing high-fat, low-carb, moderate protein diet

Roast turkey with herb marinade

This is a basic but delicious recipe for roasted turkey—please feel free to play around with stuffing ingredients and accompaniments to further enhance it. You will need to start this recipe a day ahead of time. And if your turkey is frozen, you'll have to thaw it in the fridge for approximately three days first. Once thawed, leave it in the fridge until ready to cook.

Serves: 8 to 10

1 7-lb turkey

3 Tbsp duck fat, tallow, coconut oil or other good-quality fat, melted

Sea salt and freshly ground black pepper

2 carrots, sliced lengthwise

1 onion, sliced

4 garlic cloves, peeled

5 fresh bay leaves

5 cups chicken stock (preferably homemade)

2 Tbsp tapioca flour

MARINADE

2 large handfuls mint leaves

2 large handfuls curly parsley leaves

2 large handfuls coriander/cilantro leaves

4 garlic cloves, peeled

1 cup lemon juice

1 cup white wine

¾ cup duck fat, melted

2 tsp ground cumin

Sea salt and freshly ground black pepper

STUFFING

2 Tbsp duck fat, tallow, coconut oil or other good-quality fat

1 onion, finely chopped

4 cloves garlic confit

3 rashers bacon, diced

4 Tbsp chopped curly parsley

3 Tbsp Dukkah (see page 45)

1 lb ground pork

1 tsp finely grated lemon zest

TO MAKE THE MARINADE

1) Combine all the ingredients in a food processor and blend until smooth. Place the turkey in a large, shallow dish, pat dry with a paper towel and pour over the marinade, massaging it into the skin and inside the cavity. Cover with plastic wrap and refrigerate for 24 hours. Every few hours, massage the marinade into the bird.

2) The next day, remove the turkey from the fridge and let it sit for 1 hour. Preheat the oven to 450°F.

TO MAKE THE STUFFING

1) Heat the fat in a saucepan over medium heat. Add the onion and cook for 5 minutes, until soft. Crush the garlic confit and add to the pan with the bacon. Cook until just starting to color, 3 to 5 minutes. Remove from the heat and set aside to cool. Add the remaining stuffing ingredients and mix until combined.

2) Fill the turkey cavity with the stuffing, cross the legs over the opening and tie with kitchen string. Place in a large roasting pan and pour in any excess marinade. Rub the turkey with melted fat and season with salt and pepper.

3) Add the carrots, onion, garlic and bay leaves, cover with foil and place in the oven. Reduce the oven temperature to 350°F and roast for about 2 hours and 20 minutes, basting regularly and removing the foil in the final 40 minutes to brown the skin.

4) The turkey is done once the juices run clear when the inside of the thigh is pierced with a skewer. Cooking time may vary—2 hours and 20 minutes is approximate. Transfer the turkey to a platter, cover with foil and let it rest for 20 minutes.

TO MAKE THE GRAVY

1) Place the chicken stock in a saucepan over medium heat and simmer until reduced by half (about 20 minutes). Skim the fat from the roasting pan and discard.

2) Mix the tapioca flour with 3 tablespoons of water and add to the pan. Stir in the reduced stock and bring to a boil over medium heat, stirring occasionally. Reduce the heat to low and simmer until the sauce thickens. Strain into a bowl.

3) Remove the stuffing from the turkey and transfer to a serving plate. Carve the turkey and serve with the stuffing and gravy.

Shaved asparagus salad with green goddess dressing

If you are looking for a way to wow your guests, then look no further than this delicious starter.

Serves: 4 as a side dish

¾ lb asparagus, woody ends trimmed

½ lb heirloom cherry tomatoes, cut into quarters

1 English cucumber, peeled, seeded and finely diced

HERB DRESSING

1 Tbsp finely snipped chives

1 Tbsp finely chopped flat-leaf parsley

3 Tbsp lemon juice or apple cider vinegar

4 Tbsp extra-virgin olive oil

Sea salt and freshly ground black pepper

TO SERVE:

4 Tbsp Green Goddess Dressing

3 ½ oz Macadamia Cheese

Baby basil leaves

GREEN GODDESS DRESSING

Makes: about 1 cup

½ avocado, pitted and peeled

3 Tbsp coconut milk

3 Tbsp lemon juice

1 garlic clove, finely chopped

2 anchovy filets, finely chopped

½ cup chopped flat-leaf parsley leaves

3 Tbsp chopped basil leaves

1 Tbsp chopped tarragon leaves

¼ tsp salt

½ cup extra-virgin olive oil

MACADAMIA CHEESE

1 ¾ cups macadamia nuts

1 to 1 ½ Tbsp lemon juice

1 tsp sea salt

Pinch freshly ground black pepper

Using a vegetable peeler or mandoline, shave the asparagus into thin ribbons starting from the bottom end. Place the asparagus ribbons in one bowl and the tomatoes and cucumber in another bowl.

TO MAKE THE HERB DRESSING

1) Combine the chives, parsley, lemon juice and olive oil in a bowl and whisk well. Season with salt and pepper.

2) Pour half of the dressing over the asparagus and almost all of the remainder over the tomato and cucumber. Gently toss until evenly coated.

3) Arrange the asparagus on 4 serving plates, then top with the tomato and cucumber. Smear a tablespoon of green goddess dressing on each plate, then sprinkle with the macadamia cheese.

4) Drizzle with the remainder of the herb dressing and finish with some basil leaves on top.

FOR THE GREEN GODDESS DRESSING

1) Place all the ingredients except the oil in a food processor bowl and process until well combined. With the motor running, slowly pour in the oil and process until the dressing thickens and the herbs are finely chopped. Store in a glass jar in the fridge for up to 5 days.

TO MAKE THE MACADAMIA CHEESE

1) Soak the macadamia nuts in 3 ¼ cups water for six hours. Drain and rinse well.

2) Place the nuts in a food processor with the lemon juice, salt and pepper and pulse for 1 minute to combine.

3) Add ½ cup of water and process until smooth. If the mixture seems a little dry, add more water and lemon juice to adjust the consistency. The macadamia cheese can be stored in an airtight container in the fridge for up to 1 week.

Makes: about 1 ¹⁄³ cups

Simple braised vegetables

We all sometimes face the dilemma of what to do with leftover vegetables in the bottom of the fridge. Well, you can kiss those worries goodbye, as you can simply braise them until tender in a little bone broth. They are the perfect accompaniment to a roast, and you can make a colorful arrangement to complement the main event.

Tbsp coconut oil or good-quality animal fat

1 onion, cut into half-inch wedges

3 garlic cloves, finely sliced

10 baby carrots, peeled and leafy ends trimmed

6 radishes, halved

3 turnips, cut into 1-inch pieces

¼ savoy cabbage, roughly chopped

1 green apple, cored and cut into 1-inch pieces

1 cup chicken bone broth (preferably homemade) or water

2 bay leaves

Sea salt and freshly ground black pepper

Preheat the oven to 350°F.

1) Melt the oil in a large, flameproof casserole dish over medium heat. Add the onion and garlic and cook for 2 minutes until they start to color slightly.

2) Add the carrots, radishes, turnips, cabbage and apple and cook, stirring occasionally, for 6 minutes, until they just start to color.

3) Pour in the broth, add the bay leaves and season with salt and pepper. Cover with a lid or some foil and braise in the oven for 30 minutes, until the vegetables are tender. Transfer the braised vegetables to a platter and serve.

WHOLE ROASTED CABBAGE WITH BACON AND ONION BROTH

We all need to embrace getting more vegetables into our diet, and oven-roasting a whole cabbage is a ridiculously easy and fabulous way to celebrate the integrity and flavor of this humble vegetable while saving you a heap of time in the kitchen. Any leftovers can be chopped or blended into chicken bone broth for the most amazing cabbage soup.

Serves: 6 to 8

4 Tbsp lard or other good-quality
animal fat

2 large onions, chopped

5 strips of bacon, chopped

6 garlic cloves, chopped

1 tsp sweet paprika

2 Tbsp thyme leaves, chopped

½ cup white wine (such as chardonnay)

1 cabbage, outer dark green leaves removed

Sea salt and freshly ground black pepper

3 cups chicken bone broth (homemade, if possible

3 Tbsp apple cider vinegar

1 small handful flat-leaf parsley, chopped

Preheat the oven to 325°F.

1) Place a large frying pan over medium heat. Add 3 tablespoons of the lard, then add the onions and sauté, stirring occasionally, for 8 minutes until softened. Add the bacon and cook for 5 to 6 minutes, until the onions start to caramelize.

2) Add the garlic, paprika and thyme and sauté for 30 seconds, until fragrant. Add the wine, stir well and cook until the liquid is almost completely gone. Set aside.

3) Place the cabbage in a large casserole dish. Rub the remaining 1 tablespoon of lard over the cabbage and season well with salt and pepper. Add the broth and vinegar, then spoon over the bacon and onion mixture. Cover tightly with a lid or parchment paper and roast for 3 ½ hours, until the cabbage is cooked through.

4) Increase the oven temperature to 350°F. Remove the lid or paper, baste the cabbage with some of the broth in the casserole dish and return to the oven to roast for 30 minutes more, until golden. Sprinkle the parsley over the top and serve.

DUKKAH

Makes: about 2 cups

½ cup pine nuts

¹⁄³ cup soaked coriander/cilantro seeds

½ tsp ground cumin

½ tsp sea salt

½ tsp chili powder

½ tsp baharat

Pinch of dried mint

1) Combine the pine nuts and soaked coriander seeds in a large dry frying pan and toast over medium-high heat for 1 minute, or until the mix has started to color.

2) Pour the nut and seed mix into a food processor. Add the cumin, salt, chili powder, baharat and mint and pulse to combine.

3) Use the dukkah as a seasoning in cooking or serve with sprouted seed bread, cashew cheese and extra-virgin olive oil. Store in an airtight container in the pantry for 2 to 3 weeks.

AVOCADO CHOCOLATE TRUFFLES

Chocolate truffles are a popular type of confectionary composed of a chocolate coating and ganache, a filling made by
mixing chocolate and cream. The ingredients are mixed together and rolled into balls, which are then served as gifts or eaten for a quick snack.

However, most chocolate truffles sold today contain lots of sugar, which can wreak havoc on your health. I believe it's far better to make your own chocolate truffles using raw, organic ingredients that can provide a multitude of health benefits. Plus, it'll taste better!

This chocolate and avocado truffle recipe is based on a recipe by Jennafer Ashley of Paleohacks and is a great example. Not only is it healthy and delicious, but also easy to prepare.

Makes: 12 truffles

3 Tbsp coconut oil, melted

2 small ripe organic avocados

1 Tbsp raw honey or monk fruit sweetener

1 Tbsp vanilla extract

1 to 2 drops of stevia (optional)

1 cup raw cacao powder plus 2 Tbsp for dusting

1) In a mixing bowl, combine the melted coconut oil, avocados, honey, vanilla extract and stevia (if using). Use a hand mixer on medium speed to mix the ingredients until smooth.

2) Gradually mix in the 1 cup of raw cacao powder until it completely combines with the other ingredients. Place in the freezer for 10 minutes.

3) Using a tablespoon, scoop out the mixture and roll it into balls. Dust with the remaining 2 tablespoons cacao powder. Chill in the refrigerator before serving.

Excerpted from Fat for Fuel Ketogenic Cookbook, by Dr Joseph Mercola and Pete Evans (Hay House, December 2017)


References

Excerpted from Fat for Fuel Ketogenic Cookbook, by Dr Joseph Mercola and Pete Evans (Hay House, December 2017)

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