The Creamiest Homemade Dairy Free Yogurt

Since learning that I am highly sensitive to casein, the protein in milk products, I've had to find substitutions for my favorite dairy foods.  There are alternative, dairy free yogurts on the market, but either they are too high in carbohydrate and added sugar or they just taste strange!  Most are low or fat free, making their texture more like a sweet panna cotta or jello than what you'd expect from a tangy, creamy yogurt.  I've created a superior DF yogurt that is creamy, so delicious, very low carb and with that distinctive yogurt zip.  It is 1000 times better than the dairy free yogurt you can buy in the store and it's incredibly easy to make.  

First, you need to know that making yogurt from a non-milk base requires some kind of thickener.  I use high-quality, unflavored gelatin powder (Great Lakes brand) because it gives consistent, successful results.  I've experimented with a variety of dairy free milks and have never had a failure.  Secondly, if you want your yogurt to be a good source of calcium, you will need to use a mixture of milks, in which at least one contains plenty of calcium per cup.  In this recipe, I've used a mixture of 100% high-fat coconut milk for creaminess and Silk brand unsweetened cashew milk because it contains 450 mg of calcium per cup.  (You can use any calcium-fortified nut milk, such as almond, coconut, flax, soy or hazelnut.  Choose your favorite.)  Also, you can experiment with the ratio of full fat coconut milk to nut milk.  The creaminess comes from the coconut milk, so I don't think I'd go lower than 50:50, but if having a lower fat and less creamy yogurt is desirable, then experiment until you find a combination that's right for you.  Finally, I have cultured my yogurt in a yogurt maker, which is a fairly inexpensive piece of kitchen equipment.  I got mine for less than $30 on Amazon and I love it!  If you don't have a yogurt maker, you can "cook" your yogurt on a heating pad or in the oven (search online for how to do it).  Culturing takes 15-20 hours to get the right flavor, so I usually prepare the yogurt base in the evening and let it "cook" all night.  This recipe explains how to make plain, unsweetened yogurt, to which you can add your favorite fruits and flavorings before serving.  If you use your creativity, every jar in a batch can be different!  Below I describe several of my favorite additions to make a variety of yogurt flavors.  Once you make your own dairy free yogurt, you'll never buy it in a store again!

The Creamiest Homemade Dairy Free Yogurt

Makes 7 servings (about 3/4 cup each)

3 cups full-fat coconut milk, canned (I use Aroy-D brand)

2 cups calcium-fortified nut milk (I use Silk Unsweetened Cashew Milk, look for 1g carb per serving)

4 level teaspoons unflavored gelatin powder (I use Great Lakes brand)

1 tablespoon raw honey

1-1/2 packets non-dairy yogurt starter (I recommend Belle + Bella Yogo)*

Equipment needed: large very clean saucepan, very clean whisk, candy thermometer, measuring spoons, small jars with lids, yogurt maker (or search online for alternate method for culturing using a heating pad or oven), glass measuring cup with spout (optional).

1.  Measure coconut milk and 1 cup of nut milk into the large saucepan.  Heat over medium heat, stirring occasionally, until mixture reaches a temperature of 180-degrees Fahrenheit.  

2. In a glass measuring cup, measure remaining 1 cup nut milk and sprinkle the gelatin over the top of the milk.  Allow to sit for a few minutes, then whisk the gelatin into the milk.  Add the gelatin mixture into the hot coconut milk mixture and allow the temperature to return to 180-degrees.  (Gelatin mixture can be added prior to the milk mixture reaching 180-degrees.). Whisk until gelatin is completely dissolved.  Remove saucepan from heat.

3.  Add honey and whisk.  The honey is necessary to feed the culture, so do not use a sugar-free sweetener for this step.  Allow the hot milk mixture to cool until it reaches 110-degrees.  (You can hasten the cooling process by placing the saucepan into a sink of cool water, just make sure water doesn't spill into the milk.)

4.  When the milk mixture cools to 110-degrees, pour about 2 cups into the glass measuring cup.  While whisking, add the yogurt starter.  Whisk until completed dissolved.  Return the milk with starter to the saucepan and whisk to combine.  

5.  Using the glass measuring cup, pour milk mixture into individual serving jars and place into the yogurt maker (or follow your machine's instructions).  Do not place lids on the jars.  Culture (or "cook") the yogurt for 15-20 hours.  (The less time allowed for culturing results in a sweeter yogurt. You can increase time for a tangier yogurt, but I wouldn't exceed 24 hours.)  While "cooking," the mixture will be thin and separate into white milk on top and a clear liquid on the bottom, but don't worry, it is normal.

6.  After 15-20 hours, place a lid securely on each jar and shake gently to fully blend the two layers.  Refrigerate for at least 8 hours or overnight to set.

* You can substitute 1/2 cup coconut yogurt with live cultures for the starter or use the powder from probiotic capsules equaling about 35 billion.  I have tried the probiotic method, but was not pleased with the result.  Either the probiotic I used was no longer alive, or it didn't culture well.  For me, the distinctive yogurt tang just wasn't there.  From my experience, the starter powder works very well.  

Nutritional Information per serving (3/4 cup), plain yogurt: 196 calories, 4 g carbohydrate (0 g dietary fiber, 3.7 g sugar), 18.6 g total fat (12.9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 70 mg sodium, 141.5 mg calcium, 2.6 g protein.  Net carbs per serving: 4 grams

Some of my favorite low-carb flavors (be sure to add these additional carbs to the yogurt for the full count):

Raspberry with a Hint of Chocolate: With a fork, mash 2 tablespoons of raspberries in a bowl.  Add a serving of plain yogurt and 2-3 drops of Chocolate Raspberry flavored liquid stevia.  If you want more chocolate flavor, add 1 teaspoon unsweetened cocoa powder and 2-3 more drops of stevia or to taste.  Stir to combine.  (Substitute finely chopped cherries for the raspberries, if desired.)

Pumpkin Spice: Place 1 heaping tablespoon of unsweetened cooked pumpkin in a bowl (canned is fine).  Add 1/2 teaspoon pumpkin pie spice and 1/4 teaspoon vanilla extract and stir.  Add one serving of plain yogurt and 4 drops of plain or Vanilla Creme liquid stevia, or to taste.  Stir to combine.

Strawberry Vanilla: With a fork, mash 2-3 ripe strawberries in a bowl.  Add one serving of plain yogurt, 1/4 teaspoon vanilla extract and 3-4 drops of plain or Vanilla Creme liquid stevia or to taste.  Stir to combine.  (Substitute blueberries for strawberries, if desired, or a combination of berries.)

Maple Vanilla Walnut: Place 3-4 walnuts into a plastic bag and hit with the handle of a butter knife to break into small pieces, or chop with a knife.  Mix together the plain yogurt, walnuts, 1/4 teaspoon vanilla extract, 1/2 teaspoon maple syrup (or sugar free maple syrup) and 2 drops of plain or Vanilla Creme liquid stevia or to taste.  Stir to combine.  Sprinkle with nutmeg and serve.  (Substitute pecans for the walnuts and 2 drops of black strap molasses for the syrup, if desired.)

Recipes by Kathy Sheehan, copyright 2014

Easy Vegetarian Chili

I made a new discovery (I love it when that happens)!  I finally found a bean that fits into my very low carb lifestyle: Black Soy Beans!  For the past year, I've been avoiding beans because most beans are too high in carbs, usually around 23 g carbs per 1/2 cup serving.  Even if you subtract the fiber, they weigh in at about 17 net carbs...still too high.  Recently, while browsing a low carb cookbook from the library, I saw the ingredient "black soy beans" multiple times, so I just had to investigate.  To my surprise, I learned that black soy beans are an extremely low 7 g total carbs per 1/2 cup serving, with 6 g fiber.  That's an amazing 1 net carb per serving!  I tried them, tested my blood sugar to see how my BG reacted and I knew immediately that this is a bean I can work with. My blood sugar didn't rise at all.  So, into my kitchen I went and started cooking. This extremely easy vegetarian chili is a complete meal-in-a-bowl and was a huge hit at a recent church supper.  The black soy beans provide all the essential amino acids (so they are a complete protein source) and they taste exactly like regular black beans without the carbs.  This recipe is dedicated to my little sister -- enjoy!

Easy Vegetarian Chili
Makes about 10 servings

2 tablespoons coconut oil
1 medium zucchini, cubed
3 small carrots, cut into small chunks
1 small onion, chopped
1 cup frozen chopped spinach or kale
1 jalapeno pepper, chopped
1 green or yellow pepper, chopped
2 cloves garlic, minced
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin, or to taste
2 teaspoons dried oregano
28 oz. Marinara Sauce, no sugar added
28 oz. crushed tomatoes, no sugar added (no sodium, if desired)
2 cans (15 oz each) organic black soy beans, drained and rinsed (I buy Eden's brand)
1 cup plain tomato sauce, no sugar added  (no sodium, if desired)
1 cup water (or more to achieve desired consistency)
Salt and pepper to taste
Dash or two of hot sauce, optional
Shredded cheese for topping, optional (omit for dairy free)

1. Heat coconut oil in a dutch oven or heavy pot, add chopped vegetables and saute until beginning to soften.  Add herbs and spices and saute for another minute.  Add beans, marinara sauce, crushed tomatoes, plain tomato sauce, and water.  Allow to simmer, covered for about 40-45 minutes or until carrots are cooked through.  Season with salt, pepper and hot sauce (optional) before serving.  Top with shredded cheese, if desired (omit for dairy free).

NOTE:  This makes an excellent crock pot recipe!  Just saute the vegetables in a skillet, add them to the crock pot with the remaining ingredients and cook on low for 4-6 hours (or high for 2-3 hours), until carrots are cooked through.

Nutritional Information per serving (optional ingredients not included): 212 calories, 22 g total carbohydrate (9 g dietary fiber, 9.6 g sugar), 9.3 g total fat (3.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 793 mg sodium, 109.3 mg calcium, 603 mg potassium, 11.3 g protein.  Net carbs per serving: 13 grams

Recipe by Kathy Sheehan, copyright 2014

Supreme Pizza Chicken

I haven't had a slice of pizza for over 1-1/2 years, since learning that I have celiacs (an intolerance to gluten).  Not long after that discovery, I chose to go totally grain-free, which has made all the difference in reversing my diabetes.  I don't miss pizza itself, but the flavor of pizza is another matter.  This recipe tastes so much like the real thing that I feel like I just ate a slice!  I think the secret is the turkey pepperoni.  It adds zip to the sauce.  I think this easy recipe will become a family favorite!  If you are lucky enough to have any leftovers, cut up the chicken into bite-size pieces, stir them back into the sauce and serve over zero calorie, zero carb shirataki noodles.  It will be the best chicken cacciatore you'll ever eat!

Supreme Pizza Chicken

Makes 6 servings

2 lbs chicken pieces, skin removed (I used thighs and breasts)

2 TB coconut oil

1 cup strained tomatoes (I used Pomi brand) or plain tomato sauce mixed with 1 TB tomato paste

1/2 cup red wine 

1 small onion, chopped

4 oz. mushrooms, sliced

1-1/2 tsp dried oregano

2 cloves garlic, minced

34 slices of turkey pepperoni, cut into quarters

Salt and pepper to taste 

3 TB Parmesan cheese, shredded (shredded mozzarella can be substituted)*

1. In a heavy Dutch oven, heat coconut oil over medium heat.  Brown the chicken on all sides, remove to a platter and set aside.

2. To the pot add the wine, strained tomatoes (or tomato sauce thickened with tomato paste), onion, mushrooms, garlic, oregano and turkey pepperoni.  Return chicken to pot and turn heat to low.  Cover and simmer for 45 minutes.

3.  When chicken is done, remove it to a serving platter.  Turn heat to medium and boil sauce for about 10 minutes or until thickened to desired consistency.  Season with salt and pepper to taste.  Return chicken to pot to reheat briefly.  To serve, spoon sauce over chicken and sprinkle each portion with 1/2 TB cheese.

Nutritional information per serving: 324 calories, 6.2 g carbohydrate (1.2 g dietary fiber, 2.4 g sugar), 14.6 g total fat (7.1 g saturated fat, 0 g trans fat), 117 mg cholesterol, 585 mg sodium, 45.8 mg calcium, 473 mg potassium, 37 g protein.  Net carbs per serving: 5 grams

* For those with food allergies: To create a dairy-free version, omit cheese or substitute a dairy-free cheese product.

Recipe by Kathy Sheehan, copyright 2014

Lamb Chops with Orange, Rosemary and Butter Sauce

I'm celebrating tonight after a good doctor's visit that brought excellent news!  My lab results show that the changes I've made in my diet to reduce carbs combined with moderate protein and increased fat over the past five months are working.  My A1c dropped to 5.8 and I'm being taken off all diabetic medication!  This is a special recipe for a special occasion.  Lamb can be a bit pricey, but if you choose a shoulder blade instead of a the smaller chop, you'll save money and get a tasty cut of meat.  Ever since experiencing lamb during a trip to Iceland a few months ago, I've fallen in love!  Honestly, the best free range lamb on the planet comes from Iceland.  I was thrilled to see Icelandic lamb available for a limited time at my local Whole Foods Market.  I had to create the best recipe, since it's a rare treat, and this definitely meets with my approval.  If you can't get good lamb, this sauce is equally delicious over pork chops or chicken.

Lamb Chops with Orange, Rosemary and Butter Sauce

Makes 2 servings

2 shoulder blade lamb chops (about 6 oz each)

Salt and pepper

onion powder

1 tablespoon ghee or butter*

1 teaspoon orange zest

2 tablespoons freshly squeezed orange juice

1/4 cup chicken stock*

2 tablespoons high fat coconut milk or heavy cream*

1 teaspoon chopped fresh rosemary (or 1/2 teas dried)

1/4 teaspoon xanthan gum or low carb Thick It Up thickener (or 1/2 teas cornstarch or arrowroot)

1. Generously season the chops with salt and pepper, and lightly sprinkle with onion powder; set aside.

2.  In a heavy saucepan, melt the ghee or butter over medium heat.  Add the chops and cook, without turning, for at least 5 minutes.  When browned, turn and continue cooking for another 3 minutes.  Cover and cook for 2-3 minutes or until done to your taste.

3.  Meanwhile, zest the orange and chop the rosemary; set aside.  Cut the orange and squeeze 2 tablespoons of the fresh juice into a small bowl.  Add the stock and coconut milk to the juice; stir until blended.

4.  When the lamb chops are done, remove them to a serving plate.  Add the juice and stock mixture to the pan and whisk.  Add the zest and rosemary.  While whisking (important), sprinkle the xanthan gum into the sauce and stir until thickened.  (In order to prevent the xanthan gum from lumping, I use a small shaker top bottle and lightly sprinkle it while whisking vigorously.  Do not add it all at once because it might turn lumpy.  If using cornstarch or arrowroot, stir into a tablespoon or two of chicken stock until smooth, then add to the sauce in the pan.)

5.  Divide the butter sauce equally over the two chops and serve immediately.

Nutritional information per serving: 500 calories, 3 g carbohydrate (0.3 g dietary fiber, 1.9 g sugar), 37.6 g total fat (17.2 g saturated fat, 0 g trans fat), 144 mg cholesterol, 344 mg sodium, 59.2 mg calcium, 490 mg potassium, 35.4 g protein.  Net carbs per serving: 2.7 grams

* For those with food allergies: To create a dairy free version, use ghee (clarified butter) and coconut milk.  If gluten is a problem for you, choose a certified gluten free chicken stock.

Recipe by Kathy Sheehan, copyright 2014

A Lovin' Spoonful

I have been asked several times about how to use coconut butter (or manna).  A lot of people enjoy eating it by itself or as a dip for fruit, but others don't care for the taste or perhaps the texture isn't appealing.  Have you purchased a jar and it just sits in the pantry unused?  Well, in this recipe, you can use pre-made coconut butter or make your own.  It's so easy and the addition of rich, dark chocolate will definitely make eating coconut butter one of your favorite treats from now on!  There is a commercially available product that is similar called Cocoa Bliss by Artisana, but they use agave nectar as a sweetener.  Although agave is touted as a natural, healthful sweetener, it is anything but healthy!  It is about 90% fructose, making it higher in fructose than the dreaded high fructose corn syrup we are all trying to avoid.  If you have a blood sugar disregulation problem, stay away from agave nectar because it will overburden your liver (a problem diabetics already have).  My recipe is just as creamy, rich and full of good, healthy fat, but without the sugar.  I warn you: This chocolatey goodness is SO delicious, you'll want to portion it out.  The net carbs per 1 TB serving is a mere 2 grams, but it is a nutrient and calorie dense food, so spoon out a serving, then close the container, walk away and enjoy it.  I serve it in a very small bowl I purchased from Pier 1 for $1, use a tiny, demitasse spoon and eat it in little bites, savoring every one.  It is a spoonful of chocolate love!

A Lovin' Spoonful

Makes 24 servings (1 TB each)

3 cups unsweetened shredded coconut (or use 1 cup softened coconut butter or manna)

1/2 cup coconut oil

2 ounces raw cocoa butter (or substitute 2 more TB coconut butter)

1/2 cup unsweetened cocoa powder

15-20 drops Vanilla Creme liquid stevia drops (or to taste, I use Sweet Leaf brand)

1.  Place the shredded coconut into a high speed blender and blend until smooth and creamy.  This may take a few minutes.  If necessary, stop the blender and scrape down the sides and continue blending.  After a few minutes the coconut will turn into a creamy liquid. (If using pre-made coconut butter, skip this step.)

2.  Add the coconut oil, cocoa butter and cocoa powder to the liquified coconut and blend.  Add the stevia drops and blend again until completely smooth.  Pour into a glass container with a tight fitting lid.  To hasten the hardening process, you may place the mixture in the refrigerator for 30 minutes.  Remove from refrigerator and store at room temperature.  (If you keep it in the fridge, it will harden into a brick!)  

3.  Suggested uses: Eat by the spoonful, serve over a few berries (as pictured), use as a spread or dip, stir a spoonful into your coffee (heavenly!), melt by microwaving for a few seconds then spooning into mini muffin liners and refrigerating to make candies...and anything else you can think of!

Nutritional Information per 1 TB serving: 136 calories, 3.7 g carbohydrate (1.9 g dietary fiber, 0.4 g sugar), 13.7 g total fat (11.4 g saturated fat, 0 g trans fat), 0 g cholesterol, 4 mg sodium, 2.3 mg calcium, 27 mg potassium, 1 g protein.  Net carbs per serving: 1.8 grams

Recipe by Kathy Sheehan, copyright 2014

Eggless Avocado Scramble

Since learning about my sensitivity to eggs, I've had to be creative about breakfast.  No gluten, no dairy, no eggs -- that pretty much leaves my plate empty at a typical breakfast buffet!  Well, this recipe is hearty and makes me feel satisfied for hours.  Honestly, when I eat this for breakfast, I don't need to eat again for 6+ hours!  It's full of good-for-you, heart and brain healthy fat, fiber and tastes as creamy and delicious as scrambled eggs.  Did you know that avocados have twice as much potassium as bananas?  Also, they have a very low impact on blood sugar.  For this recipe, choose an avocado that is still slightly firm for the best results.  This flavorful dish is one I turn to often because it's so quick and easy to make.

Eggless Avocado Scramble

Makes 1 serving

1/2 slightly firm avocado, cubed

2 turkey breakfast sausage links*

1 TB ghee (or butter)*

1 tsp chopped parsley

2 cherry or grape tomatoes, halved and sliced

Salt and pepper to taste

1. If the sausage links are frozen, place them in a skillet over medium heat.  After they have thawed a bit, add the ghee to the pan.  Sauté the cubed avocado in the ghee until softened and beginning to brown slightly.  With a spatula, turn often and scrape the bottom of the skillet to prevent sticking.  Cut up the sausage links and combine with the avocado.  Add the parsley, sliced tomato and remove from heat.  Salt and pepper to taste.  Serve immediately.

* For those with food allergies: For a lactose and casein free dish, use ghee (clarified butter) instead of butter.  If gluten is a problem for you, be sure to choose GF breakfast sausages.  I use Applegate Savory Turkey Breakfast Sausages, which are gluten and casein free.

Nutritional Information per serving (entire recipe): 327 calories, 10.8 g carbohydrate (7.2 g dietary fiber, 1.6 g sugar), 28.9 g total fat (8.9 g saturated fat, 0 g trans fat), 42 mg cholesterol, 348 mg sodium, 16.4 mg calcium, 570 mg potassium, 10.6 g protein.  Net carbs per serving: 3.6 grams

Recipe by Kathy Sheehan, copyright 2014

Bacon Wrapped Chicken with Cucumber in a Creamy Herb Sauce

Finally, after years of trial, some success, backsliding, and continual adjustments to my diet, I am hopeful that I've discovered my personal tolerance level for carbohydrate and protein, both of which act upon insulin and blood sugar.  For the past several months, my blood glucose has been steady, with a fasting BG in the mid-80's, which has prompted a further reduction of diabetic meds!  We all understand the effect of carbs, right?  But protein, you might ask?  You may think protein doesn't affect blood sugar, but an excess of protein does!  Through a process called gluconeogenesis, your body will convert excess dietary protein into glucose.  Have you ever wondered why your BG will rise, even after not eating carb?  Gluconeogenesis could be the culprit!  So, how much protein should a diabetic eat?  Actually, for each person, it is different based on body size, metabolism, diet, etc.  With guidance from my doctor, I determined my level to be around 45 grams a day, but I'm a small person.  For a taller woman or man, it would be different.  The formula for calculating the optimum amount of protein is 1 gram for every kilogram of lean body mass.  If you're an athlete, then about 2 grams. (Click here for an online calculator to determine the approximate amount of protein for your size & activity level.)  So, the ratio of carbs, protein and fat that have brought about normal blood sugar levels for me is about 10-15% carb (under 25 g net carbs), 15% protein and 65-75% healthy fats (about 100 grams), such as olive oil, ghee, coconut oil, avocados, nuts and seeds.  (By the way, even with all that fat, my lipid levels, triglycerides, inflammation markers and blood pressure have dramatically improved, along with my BG!  Based on test results, my risk for heart disease has gone down!)  But, as I said, every person is different and, as nice as it would be to be given the proper ratio for your body to reverse diabetes, it will take some experimentation on your part to discover your personal tolerance levels.  

A good place to start is to reduce carbs to under 100 grams per day (spread throughout the day) and eventually reduce them to under 50.  Eat no more than 20 grams of protein per meal (an excess of that is usually more than a body can use in 4-5 hours) and ramp up your fat intake.  I want to be very clear about one point: a low fat, low carb diet doesn't work!  (And neither does a high carb, high fat diet.) Without enough fat, you'll be hungry and crave carbs, which can sabotage your efforts.  If you cut carbs and moderate your protein intake, then you'll need to increase your fat.  The best gauge is to eat enough fat until you're satisfied and don't experience any hunger, cravings or discomfort between meals.  Also, because your blood sugar and insulin requirements will drop, you'll need to be under a doctor's care because a reduction in medication will likely be necessary.  Another caution is to Type 1 or insulin-dependent T2 diabetics: this type of diet adjustment needs close monitoring by a doctor.  To learn more, I highly recommend The Diabetes Solution by Dr. Richard Bernstein, who is himself a Type 1 diabetic.  His book explains this type of low carb diet in great detail and includes approved food lists and recipes.  Another good book to get you started is The New Atkins for a New You by Drs. Eric Westman, Stephen Phinney and Jeff Volek.

Now, on to my incredible new recipe!  Why is it that when you add bacon to a dish, it instantly becomes the best thing you put into your mouth? Well, that statement says it all.

Bacon Wrapped Chicken with Cucumber in a Creamy Herb Sauce

Makes 4 servings

12 ounces boneless, skinless chicken breasts, cut into 3 oz. medallions

4-6 slices of bacon

1 large cucumber, seeds removed and sliced into 1/8" quarter rounds

1/2 cup chicken stock*

2 tablespoons ghee (or butter)*

1/3 cup high fat coconut milk (or heavy cream)*

2 tablespoons chopped, fresh parsley (or 1 TB dried)

1 teaspoon fresh thyme (or 1/2 tsp dried)

Salt and pepper

6 cups spring mix lettuce, divided among 4 serving plates

1. Pat chicken with a paper towel and cut into 3 oz pieces.  Generously season chicken medallions with salt and pepper.  Wrap one piece of bacon around each medallion.  Heat a heavy skillet to medium and place chicken into the pan.  Meanwhile, heat oven to 350-degrees.  Cook chicken for 5 minutes, flip each medallion and cook for another 5 minutes.  Remove chicken from pan and place in a baking dish.  Continuing heating chicken in the oven while you make the sauce.

2.  Drain all but 2 tablespoons of bacon fat from the skillet.  Add the chicken stock and stir to deglaze the brown bits from the bottom of the skillet.  Add the ghee (or butter) and the cucumber.  Sauté until the cucumber is beginning to soften and the stock has been reduced by half.  Add the coconut milk (or cream) and stir to combine and until slightly thickened. Season with herbs, salt and pepper to taste.  Remove skillet from heat.  Remove chicken from oven and place a chicken medallion on each mound of lettuce.  Pour any drippings from the baking pan into the sauce and stir.  Divide sauce and cucumbers evenly over the four portions and serve immediately.

* For those with food allergies: To create a dairy, lactose and casein free version, use ghee and coconut milk.  To make it gluten free, be sure to purchase a certified GF chicken stock or broth.

Nutritional Information per serving: 292 calories, 5 g carbohydrates (1 g dietary fiber, 2.4 g sugars), 18 g total fat (10.1 g saturated fat, less than 0.1 g trans fat), 75 mg cholesterol, 739 mg sodium, 70.8 mg calcium, 456 mg potassium, 26.8 g protein.  Net carbs per serving: 4 g

Recipe by Kathy Sheehan, copyright 2014