Better Belly Blueprint Recipes
– Blueberry Plantain Pancakes –
 

Dr. Al Danenberg Nutritional Periodontist

October 3, 2021

 

Traditional pancakes were one of my favorite foods for breakfast before embracing my Better Belly Blueprint way of eating. This recipe changed everything for me when it came to delicious pancakes – without the junk! I make these pancakes for my days when I cycle out of ketosis and into a carb burning mode. And I add a super delicious and nutritious treat – fresh organic whole blueberries. You’ve got to try these and judge for yourself.

 

Ingredients:

  • 2 Green plantains
  • 4 Eggs
  • 1 Tablespoon of vanilla extract (amount based on taste)
  • 3 Tablespoons of Ghee
  • 1/2 Teaspoon of baking soda
  • 1/4 Teaspoon of sea salt
  • Organic blueberries (optional)
  • Ghee for the saucepan

 

Preparation:

  1. Peel plantains and cut into small pieces (It’s easier to cut them with the peel on in half and half again. Then cut each section lengthwise; finally separate the peel from the meat of the plantain with your fingers.)
  2. Place plantain pieces and remaining ingredients (except blueberries) into food processor or blender. (I use a NutriBullet Rx.)

 

  1. Blend all ingredients into a batter

 

  1. Add small amount of ghee to frying pan over medium heat
  2. Spoon in batter into frying pan until pancake is desired size
  3. Add as many blueberries as you wish (optional)

 

  1. Cook like a regular pancake (After about 2 minutes, the top will form little bubbles just like a regular pancake. Flip it and cook the other side for another minute or so until done.)

 

  1. Repeat for additional pancakes (Add additional ghee to the pan each time before the batter for another pancake; remaining batter can be refrigerated for a week)
  2. Eat plain (Or, top with fresh fruit, butter, raw honey, or whatever makes you happy! Sometimes, I spread liver pâté on the surface of the pancake for an unusual and nutritious meal.)

 

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Better Belly Blueprint Recipes
– Suet for Extra Fat –

raw suet

Dr. Al Danenberg Nutritional Periodontist

June 20, 2021

 

This is not a recipe for a new dish of food. It is my way of introducing you to using Suet for extra fat in your food preparation.

Suet is an exceptional and nutritional animal fat from the area surrounding the beef kidney. It is relatively high in stearic acid, conjugated linoleic acid, as well as Vitamins A, D, E, and K2.

Here are 3 online sources for pastured beef suet:

White Oak Pastures

US Wellness Meats

Belcampo

When you purchase frozen suet, it looks like many “clumps of hard cheese”. I buy it in 2.5-pound packages and put them in the freezer until I am ready to use a chunk. When I want to use the suet for cooking or sprinkle into one of my tasty delights, I take a piece from the freezer and grate it. Since it is frozen, it grates very easily.

Then I can sprinkle the pieces into my food for extra fat, or I can put a measured amount in a saucepan. I use it for fat to cook eggs, ground beef, and pan-cooked steaks.

It is great to eat raw. I use it in my Steak Tartar for Two recipe. You could add a little Himalayan salt into the freshly frozen grated granules. Then eat then as is or sprinkle them on scrambled eggs or over-easy eggs anytime that pleases you.

 

2.5 pounds of packaged frozen Suet from the farmer

 

Coarsely grating the frozen Suet

 

 

Grated pieces of frozen Suet for food preparation

 

 

 

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Better Belly Blueprint Recipes
– Chopped Chicken Liver –
                        

Dr. Al Danenberg Nutritional Periodontist

June 13, 2021

Liver is my go-to organ food. All the others are important, but liver is one of the most nutrient-dense foods on the planet.

This recipe is reminiscent of my “Momma’s chopped chicken liver” in days gone by. It’s great either as a side or as a stand-alone main dish.

You could substitute beef liver if you preferred.

The photo includes some fresh, organic strawberries from a local farm.

Ingredients:

  • 1 Lb pastured chicken livers, washed and dried with paper towel
  • 1 medium onion, chopped
  • 2 Tbs suet or ghee
  • 2 eggs, hard boiled and cut into pieces
  • Himalayan salt to taste
  • 1 Tbs Primal Kitchen Avocado Mayo – optional

 

Preparation:

  1. Heat suet or ghee in saucepan
  2. Add chopped onion and sauté; add salt to taste
  3. Add liver and cook livers until medium rare inside
  4. Place onions, liver, and eggs into chopper and chop (I use the Cuisinart Chopper/Grinder)
  5. If you want, you could add 1 tablespoon on Primal Kitchen Avocado Mayo to chopped liver to make smoother and more moist.
  6. Salt to taste
  7. Refrigerate

 

 

 

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Better Belly Blueprint Recipes
– Beef Pinwheels with Marrow –

Dr. Al Danenberg Nutritional Periodontist

May 2, 2021

I am experimenting and came up with this interesting carnivore dish – bone marrow and suet rolled into beef pinwheels.

Ingredients:

  • 1 lb flank steak, trimmed
  • 3-4 large beef marrow bones, split lengthwise (canoe cut), roasted
  • 2 tablespoons raw beef suet
  • Himalayan salt to taste

Preparation:

  1. Lay out trimmed flank steak on cutting board
  2. Use meat tenderizer mallet to thin flank steak
  3. Align flank steak so that the grain is horizontal and salt to taste
  4. Scoop out marrow from roasted marrow bones and spread on surface of flank steak
  5. Crumble pieces of solid beef suet over bone marrow
  6. Preheat oven to 350 degrees F
  7. Roll flank steak (like a sushi roll) so that the grain is running from end to end of the roll
  8. Cut the roll into ¼ inch pinwheels and secure with toothpick
  9. Place pinwheels on parchment paper on baking sheet (this baking sheet was used to roast marrow bones)
  10. Bake for 5 minutes
  11. Serve and enjoy.

 

 

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Better Belly Blueprint Recipes
– Beef Marrow Bones –

Dr. Al Danenberg Nutritional Periodontist

April 25, 2021

 

 

Our Stone Age ancestors used to savor marrow bones. They developed a means to store them in their caves so they could feast on them later.

 

You don’t have to wait to enjoy them. Beef marrow bones are so simple to make. And they are not only delectable; they are also highly nutritious.

 

There are several sources to get grass-fed, grass-finished organic beef marrow bones. Here are 4 sources to check out:

 

 

Ingredients:

  • 2-3 Pounds of beef marrow bones, cut lengthwise (“canoe cut”)
  • Himalayan salt

 

 

Preparation:

  1. Preheat oven to 400 degrees F.
  2. Place the marrow bones, cut side up, into baking dish
  3. Salt to taste
  4. Roast for 15 minutes (until bubbling and turning brown)
  5. Be careful, they are hot – but oh so yummy!!

 

 

 

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Better Belly Blueprint Recipes
– Carnivore Charleston Boil –

Dr. Al Danenberg Nutritional Periodontist

April 18, 2021

 

 

I live in Charleston, SC. We have a Lowcountry Boil that has shrimp, sausage, and a bunch of other things that are not the healthiest ingredients. So, I came up with a Carnivore dish that I call my Carnivore Charleston Boil.

 

Give it a try.

 

 

Ingredients:

  • 1 16.9-oz carton of grass-fed beef bone broth from Kettle & Fire
  • 1/2 14-oz package of Pederson’s Whole30 Kielbasa Sausage
  • 1 Lb wild caught shrimp
  • 1 Cup pork rinds (I use 4505 Cracklins), broken into small pieces

 

 

Preparation:

  1. Empty carton of Kettle & Fire bone broth into a saucepan; simmer for about 20 minutes to reduce the volume to half
  2. Slice kielbasa into discs and add into saucepan
  3. Add pieces of pork rinds to bone broth in saucepan
  4. Boil or steam shrimp separately and then add into saucepan just before serving (you don’t want to overcook the shrimp, or they will get rubbery)
  5. Ladle out into soup bowls and enjoy

 

 

 

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Better Belly Blueprint Recipes
– Steak Tartare for Two –

Dr. Al Danenberg Nutritional Periodontist

April 11, 2021

 

 

If you are up for it, you will be salivating soon. Steak tartare is a wonderful delicacy because it is raw and flavorful. (The cucumber slices are for appearances. But they are an acceptable veggie in the Better Belly Blueprint if you are eating less than 100% animal products.)

 

When meat is cooked, many of its important enzymes are inactivated. But when you eat it raw, all the nutrients remain at their full potential to benefit you.

 

Choosing the perfect cut of beef is important. It should be a fresh, tender cut. I use grass-fed, grass-finished tenderloin from my butcher shop. You’ll slice and dice it with a sharp knife. You don’t want to make Steak Tartare from ground beef!

 

You should begin the preparation when you are ready to serve the dish. Freshness is critical for flavor.

 

First, here is the preparation to kill potential bacteria:

  • Wash your hands and rinse the steak under cold water. Dry it off well.
  • Salt the steak with Himalayan salt liberally on all sides. Salt will kill bacteria.
  • Cover the steak and place it in the refrigerator for no more than one hour.
  • Remove the steak from the fridge, rinse all the salt off, and dry it well.
  • Now, you’re ready to make your Steak Tartare for Two

 

For a texture contrast, I add a little crunch to the mixture with some pork rinds crumbled into little pieces. “4505 Cracklin Crumbles” offer the perfect ready-to-go texture and size. However, this is optional.

 

 

Ingredients:

  • 8 oz. beef tenderloin, trimmed of any collagenous parts
  • 2 Tbs Suet – chopped (This is beef kidney fat that you can chop with a knife or crumble)
  • 3 Anchovies, finely chopped
  • 1 Tbs Dijon mustard (You may substitute 1 teaspoon of Himalayan or Redmond salt for the mustard if you are on a strict 100% animal diet.)
  • 1 Tbs of “4505 Pork Cracklin Crumbles” (optional)
  • 2 egg yolks

 

 

Preparation:

  1. Cut the tenderloin into ¼ inch strips and then cut these strips into ¼ inch pieces
  2. Add beef pieces to a mixing bowl
  3. Stir in all the other ingredients except egg yolks
  4. Form into two patties and place on a serving plate
  5. Make a “thumb indent” on the top of each patty to hold the egg yolk
  6. Add a raw egg yolk to each patty, and then indulge

 

 

 

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Better Belly Blueprint Recipes
– Mini Meatloaves –

 

 

This is bigger than a burger and smaller than a meatloaf. I call it my “Mini Meatloaf”. And I make it in my favorite grilling device – the Ninja Foodi Grill (AG 301 Series). I used the “Grill Grate”, which is one of the interchangeable parts of the Ninja.

 

My ingredients make these mini-meatloaves unusually nutritious! I add collagen peptides, desiccated organ complex and bone marrow as well as a few other goodies. I also add a few ingredients that are not 100% animal-based – a little onion and a few Shiitake mushrooms (these help to keep it pleasingly moist).

 

 

Ingredients:

  • 2 Tbs tallow (lard or Ghee)
  • 1/2 Medium onion – chopped
  • 1/4 Cup slightly chopped Shitake mushroom caps
  • 1/4 Tsp Kelp Granules for iodine (I use Sea Seasonings brand) in my Food Products Page
  • 1 Lb grass-fed and grass-finished ground beef
  • 1 Tsp Himalayan salt
  • 1 Egg, beaten
  • 4 Scoops Collagen Peptides (Vital Proteins) in my Food Products Page
  • Powder from 10 caps of Organ Complex (Enviromedica) in my Probiotics and Supplements Page
  • Powder from 8 caps of Bone Marrow (Enviromedica) in my Probiotics and Supplements Page

 

 

Preparation:

1. Place the tallow, lard, or ghee in a saucepan on low heat

2. Add the onions and mushrooms to the saucepan and sauté until soft; season with Kelp Granules; set aside in saucepan

3. Place ground beef in mixing bowl and add the salt; beaten egg; the onion-mushroom mixture; and powders of the collagen peptides, desiccated organs, and bone marrow

4. Mix thoroughly and form 4 mini meatloaves

5. Make a 1-inch indent with your thumb into the center of the mini meatloaf (this assists the cooking process)

6. Preheat the Ninja Grill for grilling at “High Temp”; set the timer to 7 minutes for medium rare

7. Place the 4 individual mini meatloaves on the preheated “Grill Grate”, which is already inside the “Cooking Pot” in the Ninja Foodi Grill

8. When the timer goes off: Remove, let rest for a minute or so, then enjoy!

 

 

 

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My Better Belly Blueprint Recipes
– Animal-Based Eating –

 

 

As most of you know, I started the Carnivore Diet on 1/1/20. It’s now been over 12 months. And for me, this animal-based diet has been impressive. It’s a major part of my Unconventional Cancer Protocols. Although I can’t isolate it as the most important, it is a critical component.

 

What I know is this:

 

  • I have abundant energy, improved lean muscle mass, and excellent Body Mass Index
    (BMI = 23.2).
  • My blood chemistries and complete blood count are in the “normal” range, some of which were out of range earlier.
  • My PET Scan on May 8, 2020 showed no active cancer cells in my entire body, but I am not in remission from my multiple myeloma.

 

Where did I get the idea to include this way of eating in my Cancer Protocols?

 

I did some research and eventually found the Paleomedicina Clinic in Budapest, Hungary. The doctors at the clinic have treated over 5,000 patients since 2011 with an animal-based diet. This clinic treats patients with various serious chronic diseases including cancers. The physicians who treat these patients place them on an animal-based way of eating. They call their diet the Paleolithic Ketogenic Diet (PKD). Patient results were impressive. In certain cases, this program allows small amounts of paleo-friendly vegetables and fruits.[1]

 

With all this in mind, I tweaked the PKD. I integrated the elements to recreate a healthy gut and provide all the necessary nutrients that our DNA blueprint requires. Also, I eliminated any plants with significant levels of antinutrients (i.e. phytates, lectins, and oxalates). I redefined the food proportions and called my animal-based way of eating the Better Belly Blueprint (BBB)

 

The BBB is designed to reduce inflammation, improve digestion, burn fat, identify food sensitivities, reduce allergic reactions, boost energy, regulate blood sugar and stabilize mood. It almost seems too good to be true, but I’ve done this myself. Science shows that no other therapy – natural or otherwise – can come close to accomplishing all of these goals in such a short period of time. Some people may need 30, 60, or even 90 days to get the full benefits from this new lifestyle eating program.

 

A typical volume of a “plate of food” representing the Better Belly Blueprint is made up of at least 70% animal-based foods and less than 30% fruits and vegetables. All nuts and seeds are “no-nos” because of their high level of antinutrients.

 

As I mentioned above, it is important that these fruits and vegetables be low in phytates, oxalates, and lectins. Phytates, oxalates, and lectins are inflammatory substances. These antinutrients can damage the gut microbiome and the gut epithelial lining. A damaged gut will lead to a “leaky gut”. This is when toxic and undigested foods in the gut leak through the gut lining into the blood circulation. The immune system reacts by creating systemic inflammation. When this inflammation becomes continuous and chronic, it increases the risk of all chronic diseases including cardiovascular disease, diabetes, Alzheimer’s, multiple sclerosis, dental diseases, skin rashes, cancer, and many others.

 

A major nutrient of an animal-based diet is saturated fat (animal fat). Animal fat is essential in the Better Belly Blueprint. You should consume approximately “2 grams of fat” for every “1 gram of protein”. This is not a “high protein” diet. It is a high-fat but moderate-protein way of eating.

 

 

My Way of Eating

My personal diet looks like this:

 

For 6 continuous days, I eat one or two meals a day based on my hunger. Looking at the volume on my plate, I eat more than 90% animal-based foods and less than 10% selected fruits and raw honey.

On the 7th day, I cycle out of ketosis and eat 100-150 grams of carbohydrates and reduce my fat content. My carbs come from manuka or local honey, bee bread, and a few fruits.

 

This way of eating helps me maintain metabolic flexibility.

 

My wife and I are enjoying these foods. As a matter of fact, I’ve gotten so excited that I created my own recipes that follow the guidelines of this diet. Some of these recipes are not appropriate for a person who is on a strict 100% animal-based diet. Obviously, you must be the judge of what you eat and what you don’t eat.

 

To date, I have created and shared 24 original or tweaked recipes. I continue to experiment, prepare, and photograph new ideas all the time.

 

As you will notice almost immediately, I am not a professional food photographer. All the shots are taken with my iPhone – and an old iPhone to boot. So, how sophisticated could they be? Give me some leeway, please!!

 

But I love my recipes and sharing them. As soon as I create a new dish that pleases my wife and me, I post it on my website. These dishes have been proven through the critical gastronomic criteria of my wife. I usually love everything I create, but my wife is not so kind. So, if she doesn’t give me an enthusiastic nod, then I don’t publish it.

 

Here are the 24-individual links to each of my food creations:

 

1.  Pork Belly & Chicken Thigh Chunks

2.  Nutritious Smoothie

3.  Salmon Roe & High-fat, Zero-carb Cheese

4.  Pork Belly

5.  Liver Pâté with Smoked Salmon

6.  Rich & Creamy Coffee

7.  Shrimp & Spicy Mayo 

8.  Ground Beef, Sauce, & Cracklins 

9.  Beef Soup

10. Beef Short Ribs

11. Osso Buco

12. Succulent Sweetbreads

13. Best Burgers

14. Ghee

15. Apple Crisp with Honey

16. Shrimp & Noodles

17. Egg Salad Crunch

18. Beef Bone Broth

19. Surf & Turf Soup

20. Egg Drop Soup

21. Air Crisp Chicken Wings

22. Beef Jerky

23. Beef Liver Jerky

24. Hydrating Water

 

To help you, I’ve added photos of my favorite food sources, which I personally consume or use as ingredients in my recipes.

 

Also, to make it easier for my readers, I created a dedicated website page to house the Better Belly Blueprint Recipes.

 

So, check out my recipes. Experiment with them and try them. Tweak them to your own tastes. I relish your comments. Let me know what you think. I’m all about improving them to make them better.

 

[1] https://paleomedicina.com/en/#blog

 

 

 

 

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Better Belly Blueprint Recipes
– Hydrating Water –

Dr. Al Danenberg Nutritional Periodontist

February 7, 2021

 

Here is an unusual recipe. It’s not a food that I created from a bunch of ingredients in my kitchen. It is a recipe to make your own hydrating water. You can find much more information and science on the Himalayan Crystal Salt Website. This hydrating water is called SOLE (pronounced “So-Lay”).

Himalayan salt crystals are mined from the remote reaches of the Himalayan Mountains. The crystals were created 250 million years ago from ancient oceans and then trapped after tectonic plate movement and subsequent evaporation. These crystals have been assayed and found to contain 84 trace minerals that are biologically active. This is a natural way to nourish and hydrate the cells of your body daily.

 

Ingredients:

 

Preparation:

#1. Add Himalayan stones halfway up glass jar

 

#2. Fill jar with natural spring water

 

#3. Cover the jar with cheesecloth to protect the liquid in the jar; secure with rubber band

#4. Allow 24 hours for water to become supersaturated with trace minerals (known as SOLE)

#5. Add 1 tsp of SOLE to 8 oz of spring water every morning and drink on an empty stomach (wait 30 minutes before eating and 60 minutes before drinking tea or coffee)

#6. Refill the jar with natural spring water as water is consumed

#7. Add additional Himalayan stones as they dissolve

 

 

 

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