Chicken with Asparagus

Chicken with Asparagus

  • 4 boneless chicken breast halves
  • 2 tbsp olive oil
  • 1 tsp ground coriander
  • sea salt & freshly ground pepper
  • 20 asparagus spears
  • 1 cup chicken stock
  • 1 tbsp lemon juice
  • 1 tbsp cold butter
  • 1 tbsp chopped parsley

Slice chicken into 1/4-inch strips. Sprinkle the chicken strips with salt, pepper and coriander. Heat the oil in a heavy skillet and sautee the chicken in batches for 3-4 minutes until lightly browned and all the chicken is cooked, keep chicken warm. Add the stock and asparagus to the pan and simmer 4-5 minutes until the asparagus is nearly tender. Remove from pan and keep warm with chicken. Add lemon juice to juices in pan and swirl in butter to thicken. Pour over chicken and asparagus and sprinkle with parsley.

For more recipes click here!

Garlic Walnut Chicken

Garlic Walnut Chicken

  • 4 bone-in chicken breast halves
  • sea salt
  • freshly ground black pepper
  • 2 tbsp butter
  • 1 tbsp olive oil oil
  • 10-12 cloves garlic, peeled
  • 1 cup walnuts
  • 1 cup water

Season the chicken with salt and pepper. In a large skillet, heat the butter and oil. Sautee chicken on each side over medium heat for 3-4 minutes. Cover the pan and continue to cook until the chicken is done. Meanwhile, in the food processor, grind the walnuts and garlic until fine, but not a paste. When chicken is done, remove from pan and keep warm. Drain the pan, reserving 4 tbsp of the drippings. Add the ground garlic and nuts to the pan and sautee on medium heat for 2 minutes. Add the water and simmer for 5 more minutes. Return the chicken to the pan, turning it to coat with the sauce. Heat through before serving.

For more recipes click here!

Walnut Chicken

Walnut Chicken

  • 1 1/2 cups walnuts
  • 5 cloves garlic, roughly chopped
  • 3/4 cup boiling water
  • 2 tsp red wine vinegar
  • 1/2 tsp sea salt
  • 1 tsp crumbled saffron threads
  • 3/4 tsp paprika (Hungarian)
  • Dash cayenne pepper
  • 6 boneless, skinless chicken breasts

For the sauce: Pulse the nuts coarsely in a food processor. Add the garlic and continue to pulse until the mixture is a paste. Transfer to a bowl and gradually stir in the boiling water, stirring constantly until smooth. Stir in the vinegar and spices. Allow to stand several hours for the flavors to blend. Do not refrigerate.

When ready to cook chicken, preheat oven to 450 degrees. Rub chicken breasts with a little butter or olive oil and place in a single layer in a shallow pan. Roast for 20-25 minutes or until there is no pink remaining. Remove from oven and cover loosely with foil. Allow to rest 10 minutes before slicing. Spoon the sauce over the sliced chicken and serve.

For more recipes click here!

Curry Mayonnaise

Curry Mayonnaise

  • 1 large egg
  • 1 tbsp good curry powder
  • 1/2 tsp sea salt
  • 1/4 tbsp lemon juice
  • 1 cup extra virgin olive oil

Place everything but the oil in a blender or food processor container. Process 5 seconds in the blender, 15 seconds in the processor. With the motor running, add the oil, first in a drizzle, then in a thin, steady stream. When all the oil has been added, stop the motor and test for consistency. If the sauce is too thick, thin with a small amount of hot water or lemon juice. If too thin, process a little longer.

For more recipes click here!

Protein Shakes Recipes

ShakesBanana Split 1 Serving chocolate or vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water ½ ripe banana ½ cup chopped pineapple 4 frozen strawberries 1 tbsp. Essential Balance Oil 3 ice cubes Blend on high for 45 seconds and serve

PB & J Shake 1 serving vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water 1 heaping tbsp. all natural peanut butter 4 frozen strawberries 1 tbsp. Essential Balance Oil Blend on high for 45 seconds and serve

Protein Power “Juice” 2 servings any flavor protein powder 8 oz. raw milk, almond or coconut milk, or water 1 tbsp. Essential Balance Oil 3 ice cubes Blend on high for 45 seconds and serve

Cookies & Cream 1 serving chocolate or vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water 4 drops peppermint extract 3 ice cubes 1 tbsp. Essential Balance Oil Blend on high for 45 seconds Add 4 gluten-free chocolate wafers Blend at low speed for 10 seconds and serve

Cinnamon Roll Supreme 1 serving vanilla protein powder 8 oz. raw milk, coconut or almond milk, or water ½ tsp. ground cinnamon 1 tbsp. Essential Balance Oil 3 ice cubes Blend on high for 45 seconds and serve

Blueberry Banana Bonanza 1 serving vanilla protein powder 8 oz. raw milk, almond or coconut milk, or water 1 tbsp. Essential Balance Oil ½ cup frozen blueberries ½ banana 3 ice cubes Blend on high for 45 seconds and serve

Chocolate Peanut Butter Cup 1 serving chocolate protein powder 8 oz. raw milk, almond or coconut milk or water 1 heaping tbsp. all natural peanut (or almond) butter 1 tbsp. Essential Balance Oil 3 ice cubes (optional: ½ ripe banana) Blend on high for 45 seconds and serve

All recipes make one serving. You could substitute SP Complete for the Sheehan Chiropractic protein powder (or you could have them both). You could also substitute cashew or hemp milk for the almond, coconut, or raw milk.

Dr. Keith Sheehan is a Chiropractor and Holistic Practitioner practicing at 1301 East King Street in Lancaster, Pennsylvania. Dr. Sheehan has had 12 years experience helping his clients with a wide variety of physical and biochemical conditions, using an individually tailored wellness approach and natural therapies. His clients appreciate his caring and direct approach his helpful, knowledgeable staff. To schedule a nutritional or chiropractic assessment, or for more information, please contact Dr. Sheehan at (717) 392-6606.

For more recipes click here!

Delicious Kale Shake

Yes, It Really Is Delicious!

Banana-Kale Shake–protein-and vitamin-packed meal replacement or yummy dessert?

  • 3 stalks of kale
  • 1 cup of raw milk (or more if you like a thinner shake)
  • 2 scoops of SP Complete or Total Green
  • 1 TBSP Essential Balance Oil
  • 1 scoop banana whey protein
  • 1-2 packets of stevia to taste
  • ½ banana

Blend all ingredients until smooth. Enjoy the delicious banana-kale goodness!

For more recipes click here!