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Dr. Petteruti's Kitchen

Support Your Long-Term Health Through Smarter Nutrition

Find simple and practical meals, aligned with a prostate-conscious approach to inflammation, metabolic health, and hormone balance.

Optimizing your health doesn’t start with a prescription. t starts in the kitchen.

Breakfast
Baked Eggs Avocado
BreakfastLow Carb

Baked Eggs in Avocado

Ingredients
  • 1 avocado
  • 2 large eggs
  • Salt and pepper
  • Any herbs and hot sauce you like
Instructions
  1. Cut an avocado in half and remove the pit.
  2. Scoop out a small portion of the flesh from each half to create a well for the eggs.
  3. Crack an egg into each avocado half, sprinkle with salt and pepper.
  4. Bake in the oven until the eggs are cooked to your liking.
  5. Serve with a sprinkle of herbs or a dash of hot sauce.
Serving size: one half avocado. Makes 2 servings.
7gProtein
9gCarbs
10gFat
7gFiber
Egg Bake
Breakfast

Baby Kale, Mozzarella and Egg Bake

Ingredients
  • 1 tablespoon olive oil
  • 2 cups baby kale
  • ½ cup scallions
  • 1/2 cup shredded mozzarella cheese
  • 4 large eggs
  • 1/4 cup heavy cream
  • Salt and pepper to taste
Instructions
  1. Preheat the oven to 375°F.
  2. In a large oven-safe skillet, heat the olive oil over medium heat. Add the baby kale scallions and sauté until wilted, about 3-4 minutes.
  3. Sprinkle the shredded mozzarella over the top of the kale.
  4. In a small bowl, whisk together the eggs, heavy cream, salt, and pepper. Pour the egg mixture over the kale and cheese.
  5. Bake in the oven for 15-20 minutes, or until the eggs are set and the cheese is melted and bubbly.
Makes 2 servings.
21gProtein
3gCarbs
32gFat
1gFiber
Waffles
BreakfastGluten-Free

Chocolate Hazelnut Waffles

Ingredients
  • 1 cup almond flour
  • 2 tablespoons coconut flour
  • 1/3 cup unsweetened cocoa powder
  • 1/4 cup Swerve sweetener
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/3 cup hazelnut milk
  • 3 eggs
  • 2 tablespoons coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1/3 cup chopped hazelnuts
Instructions
  1. Preheat your waffle iron.
  2. In a large mixing bowl, whisk together the almond flour, coconut flour, cocoa powder, Swerve sweetener, baking powder, and salt.
  3. In another mixing bowl, whisk together the hazelnut milk, eggs, melted coconut oil, and vanilla extract.
  4. Pour the wet ingredients into the dry ingredients and whisk until combined.
  5. Fold in the chopped hazelnuts.
  6. Grease the waffle iron with cooking spray or coconut oil.
  7. Scoop 1/4 cup of the batter onto the waffle iron and cook for 3-4 minutes.
  8. Repeat until all the batter is used up.
  9. Serve the waffles with sugar-free whipped cream and sugar-free chocolate chips, if desired.
Makes 2 servings.
10gProtein
9gCarbs
22gFat
5gFiber
Lunch
Meatballs
Lunch

Asian Glazed Meatballs with Zucchini Noodles

Ingredients

For the meatballs: 1 lb. ground pork, 1 egg, 2 tbsp. coconut flour, 2 cloves garlic (minced), 1 tsp. ground ginger, 1/2 tsp. sea salt, 1/4 tsp. black pepper, 1/4 cup chopped green onions.

For the Asian Glaze: 2 tbsp. coconut aminos, 1 tbsp. apple cider vinegar, 1 tbsp. sesame oil, 1 tbsp. minced fresh ginger, 2 cloves garlic (minced), 1/2 tsp. red pepper flakes.

For the zucchini noodles: 3 large zucchini (spiralized), 1 tbsp. coconut oil, Salt and black pepper, 1/4 cup chopped fresh cilantro.

Instructions
  1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. In a large mixing bowl, combine ground pork, egg, coconut flour, minced garlic, ground ginger, salt, and black pepper. Mix well until all the ingredients are well combined.
  3. Using a tablespoon, shape the pork mixture into small meatballs and place them on the prepared baking sheet.
  4. Bake for 15-20 minutes, or until the meatballs are fully cooked.
  5. While the meatballs are cooking, prepare the Asian glaze. In a small bowl, mix together the coconut aminos, apple cider vinegar, sesame oil, minced ginger, minced garlic, and red pepper flakes.
  6. In a separate skillet over medium heat, add the coconut oil and the zucchini noodles. Season with salt and black pepper and cook for 2-3 minutes, or until tender.
  7. Add the Asian glaze to the skillet with the cooked zucchini noodles and toss to coat evenly.
  8. Divide the zucchini noodles and meatballs evenly among four meal prep containers.
  9. Garnish with chopped green onions and fresh cilantro. Store in the refrigerator for up to four days.
Makes 4 servings.
25gProtein
10gCarbs
35gFat
3gFiber
Chicken Salad
Lunch

Bacon, Ranch and Cheddar Chicken Salad

Ingredients
  • 1 lb cooked chicken, diced or shredded
  • 1/2 cup chopped cooked bacon
  • 1/4 cup chopped green onions
  • 1/4 cup chopped celery
  • 1/2 cup mayonnaise
  • 2 tablespoons sour cream
  • 2 tablespoons ranch seasoning mix
  • 1/2 cup shredded cheddar cheese
  • Salt and pepper to taste
Instructions
  1. In a large mixing bowl, combine the cooked chicken, chopped bacon, green onions, and celery.
  2. In a separate bowl, whisk together the mayonnaise, sour cream, and ranch seasoning mix until well combined.
  3. Pour the dressing over the chicken mixture and stir until evenly coated.
  4. Fold in the shredded cheddar cheese.
  5. Season with salt and pepper to taste.
  6. Serve chilled.
Makes 4 servings.
31gProtein
2gCarbs
32gFat
0gFiber
Dinner
Salmon
Dinner

Baked Salmon and Roasted Asparagus

Ingredients
  • 4 salmon filets (4-6 oz each)
  • 1 pound asparagus, tough ends trimmed
  • 2 tablespoons olive oil
  • 1 lemon, thinly sliced
  • Salt and pepper, to taste
Instructions
  1. Preheat the oven to 400°F.
  2. Place salmon filets on a baking sheet lined with parchment paper.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Place lemon slices on top of the salmon.
  5. Bake for 12-15 minutes, or until the salmon is cooked through.
  6. While the salmon is cooking, toss the asparagus with olive oil, salt, and pepper in a separate baking dish.
  7. Place the asparagus in the oven with the salmon and roast for 10-12 minutes, or until the asparagus is tender.
  8. Serve the salmon and asparagus together.
Makes 4 servings.
40gProtein
7gCarbs
25gFat
4gFiber
Cauliflower Wings
Dinner

Baked Buffalo Cauliflower Wings

Ingredients
  • 1 head of cauliflower, cut into florets
  • 1/4 cup almond flour
  • 1/4 cup coconut flour
  • 1 tsp garlic powder, 1 tsp paprika
  • 1/2 tsp salt, 1/4 tsp black pepper
  • 2 large eggs
  • 1/4 cup hot sauce
  • 2 tbsp unsalted butter, melted
Instructions
  1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. In a large mixing bowl, whisk together the almond flour, coconut flour, garlic powder, paprika, salt, and black pepper.
  3. In a separate bowl, beat the eggs until smooth.
  4. Dip each cauliflower floret into the egg mixture and then coat with the flour mixture. Place onto the baking sheet.
  5. Bake for 20-25 minutes, or until the cauliflower is tender and lightly browned.
  6. In a small bowl, whisk together the hot sauce and melted butter.
  7. Remove cauliflower from the oven and brush each floret with the buffalo sauce.
  8. Bake for an additional 5-7 minutes, until the sauce is bubbling and the cauliflower is crispy.
Makes 4 servings.
5gProtein
6gCarbs
7gFat
3gFiber