DR. DON SHARNOWSKI
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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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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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brussels sprout chips

9/24/2018

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Delish!  Makes a great snack or appetizer!  Or just a great way to enjoy Brussels sprouts! You can experiment with a lot of different ways to enjoy these. I like a little vinegar (or malt vinegar) on mine. Olive oil drizzle (could be flavored), Shaved ripe, aged Parmigiano Reggiano is awesome, or just plain sea salt and fresh pepper.
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​INGREDIENTS

  • 1/2 lb. Brussels sprouts, thinly sliced
  • 1 Tbsp. Olive Oil
  • 2 Tbsp. freshly grated Parmesan
  • 1 tsp. Garlic Powder
  • Kosher Salt
  • Freshly ground black pepper
  • Caesar dressing, for dipping - Low carb, you can find it less that 4 gms.

​DIRECTIONS & PREPARATIONS

  1. Preheat oven to 400 degrees.
  2. In a large bowl, toss Brussels sprouts with olive oil, Parmesan, and garlic powder and season with salt and pepper.  Spread in an even layer on a medium baking sheet.
  3. ​Bake 10 minutes, toss, and bake 8-10 minutes more, until crisp and golden.  Serve with Caesar dressing for dipping.
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Chicken Chowder

9/18/2018

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A wonderful and hearty chowder that is absolutely awesome! It meets all the categories of the Ketogenic diet and is a whole food delight!
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ingredients

  • ½ tsp. Sea Salt
  • ½ tsp. Cumin
  • ¼ tsp. Paprika
  • 1/8 tsp. Cayenne
  • 1 lb. boneless Chicken Thighs
  • 1 qt. Broth - chicken or 
                vegetable
  •  2 medium Sweet Potatoes, cut
​                in 1 inch cubes
  • 1 head Broccoli in 1 inch
​                pieces (save stems for later
               in recipe)                   
  • 2 cloves Garlic
  • 1 Jalapeno Pepper, finely
               diced (optional)
  • 1 Coconut Milk (14.5 oz.)
  • 1 Tbsp. fresh Cilantro (minced)
   Garnish:
  • 1 lime, juiced
  • 1 small Red Onion, finely
               chopped

​DIRECTIONS & PREPARATIONS

1.  Preheat oven to 350.
 
2.  Mix salt, cumin, paprika, and cayenne.  Season chicken.  Roast for 20 minutes.  Remove.  Rest for
5 minutes.  Cut into cubes.
 
3.  While roasting chicken, boil broth.  Add sweet potatoes.  Cook over high until tender (approximately
10 minutes).  Remove sweet potatoes.  Add broccoli stems, garlic, and jalapeno pepper.  Reduce heat and boil 15 minutes.  Add florets and coconut milk and continue to boil until broccoli is tender (approximately 5 minutes).  Remove the pot.
 
4.  Transfer broth and veggies to food processor until smooth.  Return to pot and add chicken, sweet potatoes, and cilantro.  Reheat.
​Serves 2.
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Sauteed Arugula

3/18/2018

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This is such an overlooked vegetable and it is extraordinarily delicious!!! It has a nice and unique, slightly peppery taste. You can use this technique on just about all the greens you are afraid to cook. Try it with beet tops, spinach, chard, escarole or any others you think of.
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ingredients

  • 1 bunch of Arugula or more it cooks way down so don't be hesitant to get a lot!
  • 2 heads of Garlic - minced
  • 1 Shallot - minced
  • A pinch of Red Pepper Flakes
  • 1-2 Tbl Olive Oil

directions & preparations

  1. Heat Oil in a pan over medium heat until shimmering.
  2. Add the Red Pepper Flakes  (add more for more heat and spice) and cook for 20-30 seconds just to bring out the oils.
  3. Add the Shallot and stir for 20-30 seconds.
  4. Add Arugula and saute. While it is getting soft and about 30 seconds before you remove it, it will be wilty, but maintains its brilliant color, add the garlic and cook for the last 30 seconds.
  5. Serve while hot and with ANYTHING!

​Soooooooo Gooooooood!!!!!!!
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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
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