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Recipes - From Dr. Scherger’s Book: Lean and Fit

A Doctor’s Journey to Healthy Nutrition and Greater Wellness

My friend and patient Barbara Rogers read Lean and Fit and quickly lost what little extra weight she had. She felt so much better. As someone who loves to cook, she started writing recipes based on the nutrition presented here. On her own and at her own expense, she brought to my office bounded copies of her many recipes under the title, Healthier Way of Life. A range of these recipes is presented here. Many more recipes from Barbara Rogers may be found on our website, www.leanandfitlife.com and on her website, www.itsanograinerlife.com

 

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Thank you Barbara! 

HEALTHIER WAY OF LIFE BY BARBARA ROGERS


   Now we have something special with this flourless fried chicken.

Now we have something special with this flourless fried chicken.

Fried Chicken

Serves 2-4

Ingredients: 

  • 4 thighs (skinless) or could be 4 breasts (skinless)

  • 8 ounces of pork rinds, plain (Two brands to consider are Epic or 4505. Humanely raised, no antibiotics)

  • 2 teaspoons of dried oregano (optional) or your choice of seasoning 

  • 2 teaspoons of lemon pepper 

  • 1/2 teaspoon of sea salt 

  • 1/2 teaspoon of garlic salt

  • 1 teaspoon onion powder

  • 4 large eggs

  • 4 ounces of heavy whipping cream or coconut cream from a can

  • 1 teaspoon of white pepper or red pepper flakes for heat (optional)

Directions:

  1. Preheat oven to 350° F (176.7° C).

  2. Line a baking sheet with aluminum foil.

  3.  Put the pork rinds and seasonings in a food processor and pulse until crumbly and combined and pour onto a dinner plate set aside. 

  4. Crack the eggs into a small bowl and add the cream. Combine well using a whisk.  

  5. Pat the chicken thighs dry. Dredge them one at a time in the egg wash then coat each side in the seasoned pork rinds. 

  6. Once coated lay them on the lined baking sheet in a single layer. If using thighs bake them for 30 minutes then turn the oven to broil and broil for about 3-4 minutes. Constantly keep checking the chicken, add a few more minutes if chicken hasn’t browned. 

If using chicken breasts cook until 40 minutes then turn up your oven to broil since chicken breasts are a little bit thicker.

 This is a perfect replacement to granola bars. You can mix various nuts to make it your own. I love pecans, walnuts, almonds and macadamia nuts. I slice them up but they can be in any shape.

This is a perfect replacement to granola bars. You can mix various nuts to make it your own. I love pecans, walnuts, almonds and macadamia nuts. I slice them up but they can be in any shape.

Barbara’s Nutty Bark

Ingredients:

  • 2 cups of unsweetened coconut flakes

  • 2 cups of either sliced almonds or mixed nuts of your choice like pecans, walnuts, almonds and macadamia nuts.

  • A cup of shelled raw pumpkin seeds

  • 1/2 cup of sesame seeds

  • 2 tablespoons a chai seeds (optional)

  • 1/2 teaspoon kosher salt

  • 1/2 teaspoon ground cinnamon

  • 1/8 teaspoon ground cardamom

  • 1/2 cup of honey

  • 2 tablespoons of olive oil or coconut oil

  • 1 teaspoon of vanilla extract

Directions:

  1. Preheat the oven to 300° F (148.9° C)

  2. Toss coconut flakes with nuts, seeds, salt, cinnamon and cardamom in a large bowl.

  3. In a small saucepan, cook honey, coconut or olive oil over medium heat stirring occasionally until hot, about a minute. Pour over nut mixture and stir to combine.

  4. Spread mixture on a parchment lined baking pan, evenly. Place in oven.

  5. Bake for 12 minutes and stir with wooden spoon. Bake for 13-15 more minutes until golden brown and crisp.

  6. Once cooled, use a pizza slicer or knife to make into squares or bars.

  7. Store in tightly covered container at room temperature.

Hot Cereal Using Almond Butter, Nuts and Seeds.jpg

  

Hot Cereal Using Almond Butter, Nuts and Seeds

Ingredients:

  1. ⅓ cup unsweetened almond or coconut milk

  2. 2 tbsp. flaxseeds, raw

  3. 3 tbsp. pecans, raw, chopped, may use another nut

  4. 3 tbsp. walnuts, raw, chopped, may use another nut

  5. 2 tbsp. sunflower seeds, raw

  6. 2 to 3 tbsp. almond butter

Directions:

Mix all in a bowl/cup and heat in a microware all ingredients about 50 seconds or until warm.

Green Chili Egg Casserole.jpg

Green Chili Egg Casserole

Preheat oven to 400 degrees, 200 C

Ingredients:

  1. ½ cup butter, melted

  2. 1 (16 oz.) cottage cheese

  3. 1 lb. shredded Monterey Jack cheese

  4. 2 (4 oz.) cans diced green chilies

  5. 1 tsp. baking powder

  6. 10 eggs

  7. ¼ cup coconut flour

  8. ½ tsp. salt

  9. ¾ cup either grass fed ground beef, turkey or Italian sausage (optional)

Directions:

Grease a 6x10-inch pan with the ½ cup melted butter. Mix cottage cheese, Jack cheese, green chilies, eggs, baking powder, salt, meat (if using) and coconut flour together in a bowl. Then pour mixture into the greased 6x10-inch pan. Bake in the preheated oven for 15 minutes at 400 degrees. Then reduce heat to 350 degrees F (175 degrees C); bake until middle of casserole is set, about 50 more minutes. Allow to stand for 10 minutes before serving.

Note: This dish freezes exceptionally well. Unprocessed ground Italian sausage (without the casing), ham and turkey can be found at Sprouts and Whole Foods markets. Sauté the meat first (until almost done) crumble, and then add to the ingredients before baking.

Garlic Shrimp.jpg

Garlic Shrimp

Preheat oven to 350 degrees, 176.6C

Ingredients:

  1. 4 or more garlic cloves (I prefer to add more), thinly sliced

  2. Red pepper to your liking for a little spice

  3. 1 dozen or more shrimp, depending on servings

  4. ½ cup or more olive oil to marinate the shrimp. This depends on how many servings you are making. Just make sure the shrimp is saturated.

Directions:

Place the shrimp in a bowl and add olive oil, the sliced garlic, red pepper and marinate for at least ½ hour or longer up to two hours. Spread the shrimp on a lined baking sheet along with the olive oil from the marinade (including the sliced garlic and red pepper flakes) poured over the shrimp. Bake at 350 degrees F for about 7 to 10 minutes or until done.

Coconut Rice.jpg

Coconut Rice

Bits of cauliflower enveloped in a toasted coconut milk and cardamom sauce. Coconut “rice” without the grains or starch.

Ingredients: 

  1. 1 medium cauliflower or a bag or already riced cauliflower from Trader Joe’s

  2. ⅓ cup finely diced white onion

  3. 3 tbsp. coconut oil

  4. ½ tsp. ground cardamom

  5. ¾ cup of full fat coconut milk in a can most markets carry this

  6. ¼ cup chopped cilantro

  7. A generous amount of salt and pepper

Directions:

Break the cauliflower into florets and either grate the florets with a cheese grater or buy it already riced from Trader Joe's as mentioned above. You may also rice the cauliflower slowly in a blender pulsing it to get it into the rice form. Heat a large nonstick skillet over medium high heat for 1 to 2 minutes, add the coconut oil. Add the onion sauté until tender about five minutes. Then add the cardamom and stir with a wooden spoon until fragrant about 30 seconds. Add the rice and coconut milk stirring to combine for about 10 to 12 minutes until the coconut milk is absorbed. The consistency will be a little off for a while but it will come together as the cauliflower dries out a bit and brown specs begin to appear. Season with a generous amount of salt and pepper and add the ¼ cup chopped cilantro.

Note: I like to add the drippings from baking the shrimp into the rice.

Mango salsa (optional) but it truly does add to the taste.jpg

Mango salsa (optional) but it truly does add to the taste

Ingredients: 

  1. 2 semi ripe mangoes pitted, peeled and cut into small cubes

  2. 1 cup fresh cilantro chopped

  3. ½ medium red onion peeled or approximately ¾ of a cup chopped

  4. 1 jalapeño seeded

  5. 1 tbsp. lime juice or lemon juice

  6. ½ cucumber peeled cut into small cubes

Directions: 

Place all ingredients into a bowl mix and serve.

Mock Garlic Mashed Potatoes.jpg

“Mock” Garlic Mashed Potatoes

Ingredients: 

  1. 1 medium head cauliflower

  2. ¼ cup (approx.) coconut milk

  3. ½ tsp. minced garlic or none

  4. tsp. straight chicken base or bullion (may substitute ½ teaspoon salt)

  5. ½ tsp. freshly ground black pepper

  6. ½ tsp. chopped fresh or dry chives, for garnish

  7. 3 to 4 tbsp. unsalted butter

Directions:

Set a stockpot of water to boil over high heat. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let it cool, pat cooked cauliflower very dry between several layers of paper towels. In a bowl with an immersion blender, or in a regular blender or in a food processor, Puree the hot cauliflower with the garlic, chicken base, coconut milk and pepper until almost smooth. Garnish with chives, and serve hot with pats of butter.

Joseph E. Scherger, MD, MPH
Lean and Fit Enterprises, LLC

MEDICAL DISCLAIMER

The information presented in this book is the result of many years of practice experience and clinical research by the author. The information in this book, by necessity, is of a general nature and not a substitute for an evaluation or treatment by a competent medical specialist. If you believe you are in need of medical intervention, please see a medical practitioner as soon as possible.
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