The pros and cons of ketogenic diets alternate turns in the lime-light of scientific headlines. One study purports the wonders of ketogenesis (fat burning metabolism) while the next smears it as faddish and harmful. At Sanctuary we always answer “yes” and “no” when asked about paleo and keto diets for the simple reason that such a diet is not a perfect fit for everyone.
Come on… don’t we all already recognize that eating lots of fried food is bad for you? Just in case you don’t, here is one more study to add to your list. Researchers studied the effects of adding canola oil cooked at 325 F in a local eatery’s commercial fryer to the diet of lab mice.
Serves 2
1 tablespoon avocado oil
1 onion, chopped
4 garlic cloves, chopped
1 cup brown lentils
4 cups vegetable broth or bone broth
1 tablespoon thyme
1 large bunch Swiss chard, chopped
Juice of 1 lemon
Sea salt and black pepper to taste
½ roasted chicken,
Serves 3
Marinade:
2 large boneless and skinless chicken breasts diced, about 1.5 pounds
1 cup plain full-fat yogurt or compliant plant-based yogurt if dairy-free
1 teaspoons turmeric
2 teaspoons garam masala
1 tablespoon lemon juice (about half a lemon)
2 teaspoons black pepper
1/4 teaspoon dried ginger
Sauce:
4 tablespoons ghee or butter (1/4 cup)
1 medium white onion diced
1-2 serrano chiles minced
5 garlic cloves minced
1 1/2 tablespoons fresh ginger grated
3 1/2 teaspoons garam masala
1 teaspoon paprika
1 15-ounce can tomato sauce
1 green bell pepper deseeded and sliced into strips
1 tablespoon dried fenugreek leaves
lots of salt to taste
2 cups coconut cream or full-fat coconut milk,
Spiced Beef Buddha Bowl
Serves 2
2 tablespoons avocado oil
1 onion, chopped
1 clove garlic, chopped
1 pound raw flank steak
1-inch piece of ginger, grated
1 teaspoon garam masala
Sea salt and black pepper
½ bunch cilantro,
1.5 lbs chicken breast
1/4 cup balsamic vinegar
1/2 cup olive oil
Juice of 1/2 lemon
2 cloves garlic crushed
1/4 cup chopped rosemary
10 oz Brussels sprouts stem
cut off and cut in half
2 apples cored, peeled, and
chopped
6 slices of bacon chopped
Salt + Pepper to taste
Cut chicken breast into smaller chunks or pieces.
2 large
carrots, roughly chopped
1-inch piece
of fresh ginger
2 celery
ribs
1 avocado
3 cups
coconut water OR
fresh water
1 teaspoon
curry powder
Pinch of
cayenne powder (optional)
Add the
carrots, ginger, celery,
avocado, coconut water,
and curry
Day 3 of “The 12 Days of a Sanctuary Functional Christmas”
“The Three Macronutrients That May Impact Your Relationships This Holiday Season”
“During the Holiday Season, our patients generally struggle to participate in the festivities due to a variety of health issues. A large portion of those health issues involve dietary restrictions.
Guest Blog by Dr. Potter’s Wife, Jennifer
There it is again. That old saying, “When life hands you lemons, make lemonade”. Well, as I have said before, sometimes it takes awhile to get to the lemonade stage. Sometimes the sugar is in short supply and you are doing good to decrease the tartness of the lemon by making lemon water.