Better Belly Blueprint Recipes
– Liver Pâté Wrap with Smoked Salmon –

Dr. Al Danenberg Nutritional Periodontist

July 23, 2020

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
 
 

My diet is basically Carnivore. I eat a very few plants that are low in phytates, oxalates, and lectins. Here is a great breakfast dish, but it could be eaten anytime. Without a doubt, liver is one of the most nutritious foods on the planet. But many people don’t love to eat it. Here is a great way to get your “liver fix”. The wrap is Keto friendly and the wild caught smoked salmon is readily available.

 

 

Ingredients :

  • Links to purchase items can be found here
  • 2 Egg Wraps from Crepini
  • Organic Pâté de Campagne or Schaller & Weber Pâté (or any liver pâté)
  • Several slices of smoked salmon

 

 

Preparation:

1. Spread the liver pâté on the Egg Wraps (I use 2 wraps because they are very thin) 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. Roll up the wrap and plate with several slices of smoked salmon

3. Enjoy!

Better Belly Blueprint Recipes
– Rich & Creamy Coffee –

Dr. Al Danenberg Nutritional Periodontist

July 23, 2020

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I love my coffee. It’s organic, pressed, and awesome. Let me share how I enjoy my morning coffee. But first, you need to know that it has plenty of saturated healthy fats to support my 2:1 fat-to-protein ratio for my Better Belly Blueprint requirement. As an optional ingredient, I add an egg yolk. Egg yolks have natural egg yolk lecithin, which is an emulsifier that blends and smooths out the other ingredients.

 

If your body is not used to these quantities of healthy fats, you must start slowly. Use smaller portions of heavy cream and ghee at first. Or else, you and the toilet may take center stage for the rest of the day. So, gradually increase the amount of saturated fats until you reach the suggested measures in my recipe. Or, use whatever amount of fat that is perfect for you.

 

You will need a blender to get the mixture to froth. I use a stick blender like the Cuisinart Hand Blender.

 

This recipe makes 2 cups of coffee with the additional volume due to the other ingredients. (TIP: If you want less acid in your coffee, add 1/4 teaspoon of baking soda into the French Press to “neutralize” some of the acidity. If you want to add some trace minerals and a little extra taste, add 1/8 teaspoon of Himalayan salt.)

 

 

Ingredients:

  • 4 Tbs freshly ground organic coffee beans (I like Mayorga Café Cubano whole Arabica beans)
  • 16 oz natural spring water (I use Fiji Artesian Water)
  • 1/8 Tsp of baking soda to neutralize some acidity (optional)
  • 1/8 Tsp of Himalayan salt for added trace minerals and extra taste (optional)
  • 2 Tbs organic heavy cream (raw cream if available)
  • 2 Tbs Ghee made from butter of grass-fed cows (Recipe)
  • 2 Scoops (50 cc) Collagen Peptides (I use Vital Proteins)
  • 1 Egg yolk (optional)

 

 

Preparation:

  1. Grind beans to coarse-grind
  2. Place ground beans in French Press and add water that has come to a boil and cooled for 1 minute; stir in the grinds and then brew for 4 minutes (add 1/4 tsp of baking soda and/or 1/8 tsp of Himalayan salt if desired)
  3. While coffee is brewing, add heavy cream, Ghee, collagen peptides, and optional egg yolk into 4-cup measuring cup
  4. Press brewed coffee after 4 minutes of steeping and pour hot coffee into measuring cup
  5. Blend mixture until well mixed and frothy with a stick blender
  6. Put into Thermos-type container to keep warm and enjoy!

Better Belly Blueprint Recipes
– Shrimp & Spicy Mayo –

Dr. Al Danenberg Nutritional Periodontist

July 23, 2020

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Variety is the spice of life. The benefits of an animal-based diet are compelling. And if at least 70% of your plate is made up of animal foods, then up to 30% could include plants low in antinutrients. Here is a change of pace for a meal.

 

Simple because it uses 3 basic ingredients – shrimp, Primal Kitchen Mayo, and Japanese Wasabi powder

 

 

Ingredients:

 

Preparation:

  1. Mix wasabi powder in 1 teaspoon of water to make paste
  2. Add Primal Kitchen Original Mayo to paste and mix thoroughly and let sit
  3. Bring salted water to boil
  4. Add shrimp and quickly remove after 1 minute (It is important not to overcook shrimp)
  5. Serve Wasabi Mayo along with shrimp for a tasty hot dish (I like to mix the Wasabi Mayo with the shrimp in a soup bowl and dive in.)

Better Belly Blueprint Recipes
– Ground Beef, Sauce, & Cracklins –

Dr. Al Danenberg Nutritional Periodontist

July 20, 2020

 

 

 

 

I have been eating an animal-based diet with a few plants that are low in oxalates, phytates, and lectins. Here is a great recipe I created that hits the spot and provides needed variety. I use Himalayan salt for flavor and trace minerals as well as Sea Seasonings Kelp Granules for iodine. The sauce is a Keto friendly soup reduced in the saucepan to thicken. To add crunch, I add fried pork rinds. Try it; I think you’ll love it.

 

 

Ingredients:

  • 1 lb pastured, grass-fed/grass-finished ground beef
  • 1 Tsp Himalayan salt
  • 1/8 Tsp “Sea Seasonings Kelp Granules”
  • 1 carton “Kettle & Fire Keto Friendly Mushroom Bisque Bone Broth Soup” (the company makes other flavors)
  • “4505 Cracklins” (fried pork rinds) to add crunch

 

 

Preparation:

1. Stir-fry the ground beef in a medium hot saucepan

 

 

 

 

 

 

 

 

2. Add salt and Kelp granules

 

3. Add carton of Kettle & Fire Soup and increase temperature to reduce liquid to form a thicker sauce

 

 

 

 

 

 

 

 

4. Plate and garnish with “4505 Cracklins”.

Yum!!!

My Favorite Paleo Recipes:
Okra, Kielbasa, Shiitake Soup

Dr. Al Danenberg Nutritional Periodontist
July 30, 2018

 

 

 

Okra, Kielbasa, Shiitake Mushroom Soup

 

Okra is a favorite Southern vegetable. It is available where I live in Charleston, SC during the spring and summer months. Lots of fiber and nutrients, but somewhat “slimy”. The “slime” actually acts as a thickener. Here is a great way to eat okra in a soup along with some other goodies.

 

I love this soup. It’s simple and healthy. Basically, I use my homemade bone broth, fresh okra, natural Polish Kielbasa, shiitake mushrooms, and sweet onions. Get a tablespoon and try it.

 

Ingredients:

  • Approximately 3 cups raw okra
  • 1 sweet onion, sliced
  • 5 oz. package of sliced Shiitake mushrooms
  • 12 oz. package of natural Polish Kielbasa sausage, sliced into 1/4 inch discs
  • 8 cups of bone broth
  • 1/4 Tsp red pepper flakes
  • Salt and pepper to taste

 

Preparation:

  1. Place whole okras into a steamer pot
  2. Steam for 5 minutes
  3. Cut steamed okra into 1/4-inch discs and place into a Dutch Oven pot
  4. Place onions, mushrooms, and sausage into steamer pot
  5. Steam for 5 minutes
  6. Place into Dutch Oven pot with okra
  7. Add 8 cups of bone broth to Dutch Oven pot
  8. Add red pepper flakes
  9. Bring to boil; then cover and simmer for 20 minutes
  10. Salt and pepper to taste
  11. Enjoy!!!

 

 

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Switch to Healthy

Dr. Al Danenberg Nutritional Periodontist
July 23, 2018

 

 

 

Switch to Healthy

 

The big switch in on.

 

It seems that many people want to switch to healthy. The big question is, “What is healthy?” While there are many ideas out there, it is a fact that over the course of human evolution, nutrient-dense, anti-inflammatory ways of eating have served societies the best. These plant and animal sources were endemic to where these peoples thrived.

 

“Nutrient-dense” means that there are many nutrients per calorie of food. “Anti-inflammatory” means that these foods do not cause inflammation in the gut and into the blood system.

 

 

Talking With Patients

I discuss with all my patients the benefits of nutrient-dense, anti-inflammatory food choices. But, not in overly complex terms. Actually, I explain how to switch to healthy and eliminate the not-so-healthy.

 

I have learned that if I want to bring up the subject for patients to switch to healthy, I need to be supportive and not condemning. Patients need to feel a need to change. They need to have an emotional “Why?” for this to happen. They need to make this “change” their own.

 

Most importantly, I must offer appropriate and appetizing food substitutions up front in order for patients to see better options. They need to know there are substitutes for bread and pasta that will satisfy. They need to know there are yummy snack replacements. If I can’t offer appealing choices, I could turn them off right from the beginning.

 

So, this is my secret to help patients. Give them tempting and delicious ideas and recipes that can replace those not-so-healthy foods they are eating every day. Sometimes we talk taking “slow, baby steps”; other times we talk jumping in “all at once”. These approaches are based on what the patient needs.

 

 

Offending Foods

Initially, I point out the major offending foods that are inflammatory and provide little nutrition. Here are the major “food categories” that are not-so-healthy:

  • Grains (especially gluten grains)
  • Free sugars (sugars that are added to foods)
  • Over-processed seed and vegetable oils
  • Pasteurized milk products
  • Processed and packaged foods, which have added preservatives, emulsifiers, and chemicals

 

As I just noted, it is critical for me to offer delicious substitutions for these frequently consumed foods. If I were only to say, “Stop eating these foods” without giving suitable replacement choices, I would lose my patients at the start.

 

To that end, I created tables that identify various unhealthy choices along with my personal suggestions of healthier options that are available locally or online. In addition, I provide resources for many recipes and foods.

 

Also, I give patients my original recipes, which are on my website. For example, instead of bread made from grains, I offer my recipes for almond bread and cashew bread. Instead of wheat pancakes or oatmeal for breakfast, I give them my recipes for blueberry plantain pancakes and no-oat oatmeal. Instead of conventional pudding or apple pie for dessert, I provide my recipes for chocolate avocado pudding or apple crisp with honey.

 

Here are PDFs that offer some healthier alternatives for grains, sugars, and over-processed oils.

 

 

3-Day Food Journal

It is important for me to learn what my patients really are eating. Although many may tell me they already eat healthy, it is amazing to see their real diet when we get down to the nitty gritty. So, I give them my 3-Day Food Journal to fill out.

 

In this journal of three consecutive days, they list everything they eat and drink for breakfast, lunch, dinner, and all snacks. This is detailed. They also note any exercise they are doing and specifics about their bowel movements. Here is the 3-Day Food Journal I give my patients to complete.

 

After they complete this journal, I sit down with them and figure out what foods are in the “bad” or “unhealthy” category. I make specific suggestions to replace these foods with more “healthy” and appetizing choices. Here is a summary form I prepare that points out my recommendations for the changes they may want to make.

 

 

30-Day Reset

Last, I give my patients my 30-Day Reset, which summarizes the healthiest foods, the foods to eat in moderation, and those foods that must be totally eliminated because they have few nutrients per calorie and are inflammatory to the body. Here is my 30-Day Reset.

 

 

Going Forward

Follow-up is critical for success. After my patients work on their diet for at least 30 days, we get together for another appointment. They complete a new 3-Day Food Journal, which we review. They usually have many questions, which I proceed to answer. We need to tweak some food choices and figure out solutions to the problems they have encountered.

 

Some patients need more one-on-one coaching going forward. If they need extra help, I offer my 12-Week Total-Body Coaching Program to help them personally navigate an overall lifestyle change for a lifetime.

 

All this is exciting!

 

The switch is on!

 

These people are effectively making their switch to healthy!

 

 

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My Favorite Paleo Recipes:
Cashew Butter

Alvin H. Danenberg, DDS Nutritional Periodontist
February 28, 2018

 

 

 

Cashew ButterKids love peanut butter, but peanuts are legumes, and they have their problems. So, I prefer nut/seed butters like almond butter or cashew butter.

 

It’s easy for me to find organic almond butter (that meets my standards) online and in my healthier grocery stores. But, I have not been able to find organic cashew butter that is smooth and creamy without unhealthy, over-processed seed oils mixed into the butter. So, I tried to make my own with great success. I only use three ingredients: raw organic cashews, organic avocado oil, and Himalayan sea salt. Try it; you may love it; your kids may love it.

 

In the photo above, I spread it on slices of radish and sticks of celery. Create your own way to serve it.

 

Ingredients:

  • 2 Cups organic raw cashews (use more cashews if you want it thicker)
  • 1/2 Cup organic avocado oil
  • 1/4 Tsp Himalayan sea salt

 

Preparation:

  1. Place all ingredients into power blender like the Vitamix® or the NutriBullet Rx®
  2. Blend until smooth
  3. Enjoy

 

 

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My Favorite Paleo Recipes:
Al’s Cashew Bread

Alvin H. Danenberg, DDS  Nutritional Periodontist
January 19, 2018

 

 

Al's Cashew Bread

 

My favorite grain-free bread is my recipe, Al’s Almond Bread. However, this cashew bread is my second favorite. It is moist and tasty. And, it is quick and easy to make. However, it has more net carbs than Al’s Almond Bread.

 

There are only 6 ingredients in this recipe. As with my almond bread, I add Kelp Granules. These provide necessary micronutrients found in kelp seaweed. They especially provide iodine, which is missing in sea salt and most recipes. I use Maine Coast Sea Seasonings Kelp Granules, which are available on Amazon in a package of 6 “shakers” for a great price.

 

You can use 1 cup of organic cashew butter from the grocery store. Or, you could use 2 cups of organic cashews and blend them together with the other ingredients slowly in a Vitamix or another blender.

 

This recipe should provide about 16 slices of bread for you and your family. Each slice has approximately 5 grams of protein and 4.3 grams of net carbs (4.6 g carbs – 0.3 g fiber).

 

Al’s Cashew Bread

 

Ingredients:

  • 1 cup organic cashew butter (or 2 cups of organic cashews)
  • 5 large eggs
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Kelp Granules
  • ¾ teaspoon baking soda
  • ¾ teaspoon sea salt

 

 

Preparation:

  1. Add all ingredients into a Vitamix or other blender
  2. Blend together by “pulsing” until smooth
  3. Transfer batter to a greased 9 x 5-inch loaf pan (I use homemade Ghee to grease pan)
  4. Bake at 350° for 45 minutes
  5. Cool for 2 hours
  6. Slice and serve; great toasted!

 

 

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My Favorite Paleo Recipes:
Sweet & Savory Brussels Sprouts

Alvin H. Danenberg, DDS Nutritional Periodontist
January 3, 2018

 

 

Sweet & Savory Brussels SproutsThis dish has some great flavors. A little sweet from the molasses and a little burn from the red pepper flakes. It also brings three nutrient-dense foods together in one place – Brussels sprouts, shiitake mushrooms, and homemade bone broth.

 

  • Brussels sprouts are in the crucifeous family. They are an excellent source for vitamin C and vitamin K. They also are a good source for numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids.
  • Shiitake mushrooms are an excellent source for copper, Vitamin B5, and selenium as well as other nutrients to a lesser extent. In addition, it is a good food source for vitamin D.
  • Bone broth has unique nutrients including chondroitin, glucosamine, glycine, glutamine, proline and hyaluronic acid.

In addition, I sneaked some Kelp Granules into the ingredients for their micronutrients, especially naturally occurring iodine from seaweeds.

 

Sweet & Savory Brussels Sprouts

 

Ingredients

  • 1 14-oz. package Brussels sprouts
  • 2 4-oz. packages shiitake mushrooms
  • 4 tbs. ghee
  • 1/4 tsp. red pepper flakes
  • 3 cloves of garlic, chopped
  • 1 onion, chopped
  • 1 cup bone broth
  • 1 tsp. Kelp Granules (Maine Coast Sea Seasonings for micronutrients, especially iodine)
  • 2 tbs. molasses
  • salt & pepper to taste

 

Preparation

  1. Slice Brussels sprouts in half
  2. Remove stems from shiitake mushrooms and cut caps into quarters
  3. Heat ghee in a large pot over low heat.
  4. Stir red pepper flakes and chopped garlic into the oil, cover and let them infuse into the heated oil for about 5 minutes.
  5. Raise heat to medium, stir the mushrooms into the mixture, and cover. Allow mushrooms to release their liquid, stirring occasionally. This should take about 5-10 minutes.
  6. Add chopped onion and Brussels sprouts into the mixture. Stir and cook covered for about 10 minutes.
  7. Add 1 cup bone broth, molasses, and Kelp Granules. Stir and simmer covered for about 10 minutes to allow vegetables to get tender.
  8. Remove the lid. Keep cooking until all the liquid has evaporated. This should take about 5 more minutes.
  9. Salt and pepper to taste.
  10. Serve as a side dish. Or, you could top with chopped bacon for a delicious meal.

 

 

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My Favorite Paleo Recipes:
Al’s Almond Bread

Alvin H. Danenberg, DDS Nutritional Periodontist
December 1, 2017

 

 

Al's Almond Bread

 

I have tried many Paleo bread recipes. Most are too dry and crumbly for sandwiches. Although they may be good as a substitute for “grain” bread, they haven’t lived up to my standards for taste, texture, and net carbs.  Now, I have created a bread that stands above them all, in my opinion.

 

You can see that there are only 6 ingredients in this recipe. What may seem strange to you is the addition of Kelp Granules. These provide necessary micronutrients found in kelp seaweed. They especially provide iodine, which is missing in sea salt and most recipes. I use Maine Coast Sea Seasonings Kelp Granules, which are available on Amazon in a package of 6 “shakers” for a great price.

 

This recipe should provide about 16 slices of bread for you and your family. Each slice has 5 grams of protein and 2 grams of net carbs (3.5 g total carbs – 1.5 g fiber).

 

Al’s Almond Bread

 

Ingredients:

  • 1 cup organic almond butter
  • 5 large eggs
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Kelp Granules
  • ¾ teaspoon baking soda
  • ¾ teaspoon sea salt

 

Preparation:

  1. Add all ingredients into a hand or stand mixer, a blender, or a food processor
  2. Blend together by “pulsing” until smooth
  3. Transfer batter to a greased 9 x 5-inch loaf pan (I use homemade Ghee to grease pan)
  4. Bake at 350° for 45 minutes
  5. Cool for 2 hours
  6. Slice and serve; great toasted!

 

 

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