DR. DON SHARNOWSKI
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Avocado Oil Mayo

2/17/2019

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This is a fantastic mayo made with avocado oil. This mayo has a wonderful "tang" with the lemon juice and the mustard powder. This can be made in a food processor or in a mason jar as well. If you use a mason jar you will need an immersion blender. This mayo can be the base for many other things like tartare sauce, flavored mayo's, and aioli's. 
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ingredients

  • 2 teaspoons lemon juice. Fresh is best. For more lemon flavor add some of the zest. You can also use Apple Cider Vinegar!
  • 1 large egg - it is very important to get the best free range egg possible
  • 1/2 teaspoon dry mustard powder
  • 1/2 teaspoon sea salt
  • 1 cup avocado oil - You can also mix it with other oils like MCT oil

instructions

  1. Have a tall, wide mouth mason jar ready. Add the lemon juice first, then the egg, seasonings, and finally the oil. Let the ingredients rest there for 30 seconds or so.
  2. Put the immersion blender ALL THE WAY TO THE BOTTOM of the mason jar. Turn it on high speed and leave it at the bottom of the jar for about 20 seconds or so. The mayonnaise will immediately begin to set up and start to fill the jar.
  3. After the mayonnaise is almost all the way set (not to thick), slowly pull the immersion blender towards the top of the jar without taking the blades out of the mayonnaise. Then, slowly push it back towards the bottom of the jar. Repeat this several times until the ingredients are well incorporated, smooth, and consistent.
  4. Taste and add more salt, if you think it needs it. I always add more salt!  

*If you would like to make Aioli just add a couple cloves of garlic to the mixture before you blend. Viola, Aioli! 
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Avocado butter sauce - the best sauce ever!

2/12/2019

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This is absolutely the best sauce ever! It is particularly excellent with Salmon but, would taste great on anything! Super easy and can be made ahead and stored ion the fridge for a few days. I even like it drizzled over vegetables! This is outstanding and I must thank Chef Richard McPeake for teaching me this recipe. 

​This yields 1 cup.
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ingredients

  • 4 ounces white wine (Fume' Blanc or Chardonnay) 
  • 1/4 cup white wine vinegar
  • 1 tablespoon shallots, minced
  • 2 ounces heavy cream
  • 8 ounces grass fed butter, cut in cubes, cold
  • 1/2 avocado, mashed smooth
  • Sea Salt and fresh Black Pepper to taste

preparation:

  1. Place wine, vinegar and shallots in a 1 quart size sauce pan. Place on range, bring to a boil, turn down the heat and simmer to reduce until the liquid BARELY covers the shallots.
  2. After the reduction is complete, add the cream and reduce again until the cream is LIGHTLY thickened and very SHINY.
  3. Whisk the butter into the reduction, a few pieces at a time, beating constantly, stirring back-and-forth until all the butter has been incorporated.
  4. REMOVE from the heat and whip in the avocado pulp. Season with salt and pepper to taste. Place in a glass or ceramic and keep it warm until you are ready to serve.
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Electrolytes

1/29/2019

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When you are trying to cleanse your body, working out or, you want to get into a Ketogenic style of living, you need extra minerals. Electrolytes! This is a simple easy way to get all of your electrolytes from home and you don't have to spend a lot of money purchasing products that more than likely have a lot of hidden sugars and synthetic minerals in them.
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ingredients

24 ounces of water - I prefer distilled water
1 tsp. Sea Salt - Celtic, Himalayan, Dead Sea, etc.
Lemon or Lime Juice - To taste, but I like to use my squeezer and use a whole fruit
Stevia - This is dependent on your taste. You can use the liquid drops at about 10-20 drops or another stevia product. Other sweeteners that are ok are erythritol and xylitol.

Add all ingredients to your container and shake well. You can also use a blender if you like.
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homemade creamy vinaigrette

1/14/2019

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This dressing (totally keto) may be made using a food processor or stick blender. I like to call it the outboard motor. It is a blender that is shaped like a wand with a handle on one end and a covered blade on the other. It makes it very easy to mix and blend right in the glass container!  Note: the ratio should always be 1 egg to 1 cup of oil.
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​INGREDIENTS

  • 1 Egg (get the really good free range eggs, they make ALL the difference. I have them at my clinic)
  • 1 oz. Shallots, fresh, minced
  • 1 oz. Dijon Mustard
  • 1/4 cup Heavy Cream
  • Pinch Kosher Salt
  • Pinch White Pepper
  • Pinch Stevia
  • 1 cup Peanut Oil or Olive Oil
  • 4 Tbsp. Red Wine Vinegar

​DIRECTIONS & PREPARATIONS

  1. Combine egg yolk, shallots, and mustard in a stainless bowl.
  2. Whip until yolk mixture is frothy.
  3. Add cream, salt, pepper, and stevia, whip to blend well.
  4. While whipping, add the oil very slowly, and blend until thickened.
  5. Add the red wine vinegar to finish flavoring the dressing and emulsify. (blend thoroughly)
Makes 4 Servings.
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Keto reuben slaw

12/10/2018

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If you love a Reuben sandwich as much as I do, you will love this slaw! Everything you could always want in a great Reuben sandwich without the bread! This is so easy and tasty, it will surely satisfy anyone's craving for this classic sandwich and will quickly become a family favorite.
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​INGREDIENTS

  • Half head of Green Cabbage
  • 1 Pound Pastrami or Corned Beef
  • 1/2 Pound of Imported Swiss Cheese
  • 12 Ounces Avocado Oil Mayo
  • 1/2 cup Dill Pickles (No Sugar)
  • 2 tsp. Bragg Apple Cider Vinegar
  • 1 tsp. Lakanto Monkfruit Sweetener (or stevia)

​DIRECTIONS & PREPARATIONS

  1. Take the half head of cabbage and cut the end off, take the core out, and cut the cabbage in half lengthwise.
  2. Julienne Cut the cabbage into roughly 1/4 inch thick strips. (Like Ribbons)
  3. Take the Pastrami or Corned Beef and cut that into roughly 1/4 inch strips too.
  4. Cut the Swiss Cheese into roughly 1/4 inch strips as well.
  5. Dice up some Dill Pickles.
  6. In a small mixing bowl, add the Avocado Oil Mayo, Bragg Apple Cider Vinegar, Lakanto Monkfruit Sweetener, and the Dill Pickles and mix well.
  7. In a REALLY large mixing bowl, add in about half of the cabbage mixture first, and mix that with half of the Mayo mixture.
  8. Then add the remaining halves and incorporate that all together.
  9. Serve either right away, or store in the fridge for up to 2-3 days.
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no-grain english muffins

12/3/2018

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Great English muffins!  You can also add other seasonings or vegetables for a different flavor.  I love to add Green Chilies to add a different flavor.  Wonderful!  These are also awesome when made with herbs like rosemary as well. These No-grain English muffins are excellent for making sandwiches!  Enjoy!
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​INGREDIENTS

  • 1 1/2 cups of Almond Flour
  • 6 Eggs (beaten)
  • 6 Tbsp. / 3 ounces melted Butter (Grass-fed)
  • 1 Tbsp. of Baking Powder
  • 1/2 Tbsp. of Sea Salt

​DIRECTIONS & PREPARATIONS

  1. Preheat oven to 350 degrees F.
  2. In a bowl, stir together all ingredients until thoroughly mixed.
  3. Grease the muffin rings.  Place the rings on a cooking sheet lined with parchment paper or use a silicon baking mat.
  4. Sprinkle a little almond flour on the mat inside of each ring.  Fill each ring with the muffin batter.
  5. Bake the muffins for 20 minutes or until they are lightly browned on the top, watching carefully so they do not burn.
  6. Allow the muffins to cool for several minutes on the sheet.  Once they are firm, use a thin spatula to move the muffins onto a cooling cloth or rack and remove the rings.
  7. When ready to serve, fork-split the muffins, butter and lightly brown the inside in a saute pan or toast in a toaster oven and then butter, if desired.
  8. Makes 6 muffins.
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easy tuna green chile zoodle casserole

11/5/2018

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Easy and delicious tuna casserole that's loaded with great protein and low carb.  I love the pizazz and tang the green chilies provide to this hearty, yet healthy dish.
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​INGREDIENTS

  • 3  6-7 inch Zucchini (see notes for prep)
  • 2  5 oz. canned Tuna
  • 4 oz. diced Green Chiles
  • 1/2 Cup real Mayo with olive oil (add 1/4 cup more if you want extra creamy)
  • 2 Tbsp. chopped Chives (plus extra for topping)
  • 1/2 tsp. Seasoning Salt of choice or natural Sea Salt with dehydrated garlic or onion added
  • 1 Tbsp. organic Mustard (spicy or regular without added sugar)
  • 1/4 tsp. Garlic Powder
  • 1/4 tsp. Black Pepper
  • 1/2 cup chopped Yellow Onion
  • 1/2 cup chopped Celery
  • 1 Tbsp. Avocado or Olive Oil
  • 2 Tbsp. Coconut Flour "sifted" (Almond flour works too, but does not hold together as well as other flours.)
  • 1/2 cup Coconut Milk or Cream without additives
  • 1/2 tsp. Chili Pepper or Red Pepper Flakes
  • Parsley to garnish (optional)

​DIRECTIONS & PREPARATIONS

  1. Wash and clean your veggies.
  2. Preheat oven to 350F.
  3. Oil a 9x13 shallow casserole dish.  Set aside.
  4. Ribbon cut or spiralize your zucchini into noodles.  Press/squeeze as much excess water out of them as you can.  You can do so with a paper towel.  Set aside.  (See notes on how to remove excess water from zucchini noodles first.)
  5. In another bowl, combine your tuna (drained), mayo, green chiles, chives, mustard, pepper, and garlic powder.  Mix thoroughly.  Set aside.
  6. Oil a medium skillet.  Add in onion, celery, and seasoning of choice.  Cook for about 6 minutes until onion browns a bit.
  7. Next add coconut flour and milk to the skillet.  Stir together with the celery and onion mix until no longer clumpy.  This basically acts as a thickener.  It's okay if it's not a smooth mixture, just make sure it's mixable when adding to the zucchini noodles.
  8. Add your zucchini noodles to the skillet and toss all together.  Cover and let the noodles and mix cook together for 1 or 2 minutes on medium heat until zucchini is softened, but not thoroughly cooked.  Don't let it get soggy.
  9. NOTE -> Try to press out ALL water from tuna and zucchini before mixing all together. You don't want the casserole to have too much liquid.
  10. Remove skillet from heat and pour contents into a large bowl.
  11. Mix your tuna/green chile mix in the same large bowl (with the zoodles/milk/onion mix).
  12. Toss everything together.
  13. Pour mix from the large bowl into your casserole dish.  Top with extra seasoning of choice.
  14. Bake for 10-15 minutes or until edges are brown.  If the casserole does not brown after 15 minutes, leave in an extra 5-10 or until crispy edges.
  15. Broil last minute or so to make crispier edges.
  16. Remove from oven.
  17. Garnish with optional parsley, chives, and top with red chili pepper flakes.
  18. Serve immediately.
  19. Keeps well in sealed container in fridge for up to 1 week.  Freezes for up to 6 weeks, but will contain extra water once thawed out.
NOTES
  1. Feel free to freeze this dish, but it will have extra water once thawed due to zucchini.  I simply add in more flour or a but more fresh zucchini.
  2. **** To avoid the coconut flour/milk mixture is too clumpy, sift your coconut flour before hand.  OR you can just add a few more Tbsp. coconut milk while mixing.  You want this to be your "thickener" for the casserole.  The flour will also add a little crunch when baked.
ZUCCHINI NOODLE NOTES ->  Try to press out ALL water from tuna and zucchini before mixing all together.  You don't want the casserole to have too much liquid.  You can also place the zucchini noodles on a baking sheet and "bake" at 250F for 20-30 minutes (depending on the thickness).
​Serves 5-6.
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chocolate sweet potato pudding

11/5/2018

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A very tasty and creamy treat! A healthy substitute for chocolate pudding or any dessert. Be careful and not eat too much, it is so delicious!
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​INGREDIENTS

  • 2 medium Sweet Potatoes (1/2 lb. total)
  • 1/4 cup Cacao Powder
  • 1/4 cup full fat Coconut Milk
  • 2 Tbsp. Maple Syrup
  • 1 tsp. Vanilla Extract
  • 1/8 tsp. Sea Salt
  • Optional:  Add some Orange Extract or Orange Olive Oil for additional flavor.

DIRECTIONS & PREPARATIONS

  1. Bake the sweet potatoes and let them cool, then peel.
  2. Place the sweet potato flesh in a blender with the rest of the ingredients.
  3. Blend until smooth and creamy.
  4. Serve on its own or chill it first.
 Makes 3-4 servings.

*******Also, you can make whipped cream out of our full fat coconut cream and top this pudding with the rich, creamy and thick topping!!!!
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curried cauliflower rice kale soup

11/4/2018

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This soup is an easy soup recipe and nutritious meal-in-a-bowl.  Roasted curried cauliflower "rice" with kale and even more veggies to fill your bowl!  A delicious soup to make again and again!
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INGREDIENTS

  • 5-6 cups of Cauliflower florets (about 3-4 cups when "riced").  See notes.
  • 2-3 Tbsp. Curry Powder or Curry Seasoning (turmeric is usually included in the curry seasoning/powder)
  • 1 tsp. Garlic Powder
  • 1/2 tsp. Cumin
  • 1/2 tsp. Paprika
  • 1/4 tsp. Sea Salt
  • 2-3 Tbsp. Olive Oil for roasting
  • 3/4 cup Red Onion, chopped
  • 1 tsp. minced Garlic
  • 2 tsp. Olive Oil or Avocado Oil
  • 8 Kale Leaves with stems removed and chopped
  • 2 cups (5 oz.) chopped Carrots
  • 4 cups Chicken Broth 
  • 1 cup Almond Milk or Coconut Milk (the drinking kind works best and is smoother).
  • 1/2 tsp. Red Pepper or Chili Flakes (use less if you don't want as spicy)
  • 1/2 tsp. Black Pepper
  • Salt to taste after cooked

​DIRECTIONS & PREPARATIONS

  1. Preheat oven to 400F.
  2. In a small bowl, toss your cauliflower florets with the curry powder, garlic powder, cumin, paprika, salt, and 3 Tbsp. oil.
  3. Spread the cauliflower florets on a baking dish or roasting pan.  Place in oven and roast for 20-22 minutes until tender but not overcooked.  I like them slightly under cooked.
  4. Remove and set aside.
  5. While the cauliflower is cooling, prep the rest of your veggies by chopping them up on a cutting board.
  6. Next place cauliflower florets in a food processor or blender and pulse a few times until the cauliflower is chopped or "riced".  
  7. Once all the cauliflower is riced and kale/veggies are chopped, prepare your cooking pot.
  8. Place onion, 2 tsp. oil,  in large stock pot and saute for 5 - 8 minutes until softened. Add minced garlic and cook 30 seconds, until fragrant
  9. Next add in your broth, milk, veggies, cauliflower "rice", and the red chili pepper and black pepper.
  10. Bring to a quick boil, reduce heat and simmer for another 20 minutes or so until veggies are cooked through.
  11. Add dash of sea salt if desired once ready to serve.
  12. Garnish with herbs and nut/seed crackers crumbles.​

notes

On making cauliflower rice:  If you don't have a food processor, just finely chop the cauliflower.  You can also buy pre-riced cauliflower and roast it.  Be sure not to over process the cauliflower when cooked.  You don't want to make a puree.  Just lightly chop.
Feel free to use other veggies besides kale and carrots.  All work great.
I found that almond milk works great in this recipe.  Keeps it light and smooth.  Cashew and coconut milk work as well.
You can add other toppings such as crackers, nuts, cheese, etc.  You can also add in cooked chicken or meat.
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Greek dressing

11/4/2018

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Outstanding Greek dressing! I love this! And it is great when adding even more herbs! Use this on salad or as a marinade on chicken, beef, lamb, and even fish. The possibilities are endless, even wraps are great with this.

​​INGREDIENTS

  • 1/2 cup Olive Oil
  • 1/4 cup Vinegar
  • 2 tsp. Garlic Powder
  • 2 tsp. Dried Oregano (2 Tbl fresh)
  • 2 tsp. Dried Basil (2 Tbl fresh)
  • 1 1/2 tsp. Salt and Pepper
  • 1 1/2 tsp. Onion Powder
  • 1 1/2 tsp. Dijon Mustard

​DIRECTIONS & PREPARATIONS

Combine all ingredients in a container with a lid. Shake until combined. Or, combine all ingredients in a food processor and mix thoroughly.
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​Sharnowski Wellness Center 
The Bel - Air Building
5600 W 95th Street, Suite 203
Overland Park, KS 66207
913.937.9377
drdon@drsharnowski.com
  • Home
  • About
    • Clinic
    • Wellness Partners
    • What patients are saying
    • The First Thing to Know
    • 3 Reasons Why We Are A Pay For Service Practice
    • Licenses & Certifications
    • Experience
    • Sports/Athletes
    • Sports Teams Affiliations >
      • Videos
  • Services
    • Health Concerns We See
    • Complete Functional Wellness Lab
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