Better Belly Blueprint Recipes
– Instant Pot Osso Buco Stew –

Dr. Al Danenberg ● Nutritional Periodontist

October 2, 2022 [printfriendly]

 

Instant Pot Osso Buco is made from beef shank with marrow bone that is cooked at high pressure in an Instant Pot for an hour. All the tough connective tissue eventually melts into a flavorful, rich broth. And the meat is rendered tender. The result is a “fall off the bone” meat stew that is amazing.

My recipe is tweaked to fit my requirements for a delicious Carnivore stew. But I have included “optional ingredients” that adds flavor but deviates off the strict carnivore diet program.

The “optional ingredients” include some spices, an onion, and a little balsamic vinegar.

 

Ingredients

  • Beef shank (about 3 pounds)

  • Himalayan Salt
  • White pepper
  • 4 tablespoons of Ghee
  • 1 large onion – chopped
  • Garlic powder (optional)
  • Rosemary (optional)
  • Oregano (optional)
  • 1/4 cup balsamic vinegar (optional)
  • 2 cups beef bone broth

 

Preparation

  1. Dry the beef shanks with a paper towel
  2. Season the beef shank with salt and while pepper to taste
  3. Set the Instant Pot to “Sauté” and wait for it to signal “Hot”
  4. Place about 4 tablespoons of ghee in the Instant Pot
  5. Sear the meat on both sides (about 3 minutes per side)
  6. Remove the meat and set aside for later
  7. Add onion into the pot with the Ghee (add additional Ghee if necessary) and cook until onion is soft and translucent (about 3-4 minutes)
  8. Mix in garlic powder, rosemary, and oregano
  9. Pour in balsamic vinegar, cook until the balsamic vinegar is reduced to at least half, and use a spatula to scrape any browned bits off the side of the pot
  10. Add beef bone broth and stir
  11. Add the seared beef shanks back into the pot
  12. Select “Pressure Cook” on the Instant Pot Panel
  13. Select “High Pressure” on the Instant Pot Panel and cook for 60 minutes
  14. Plate and serve as a delicious meat stew

 

 

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Better Belly Blueprint Recipes
– Honey Egg Cream Bliss –    

Dr. Al Danenberg ● Nutritional Periodontist

August 7, 2022 [printfriendly]

I love eggs! I love heavy whipping cream! I love raw honey!

So, why not combine them into an ultimate healthy drink? The nutritional benefits are out of this world. I have written about cream and honey in many of my Blogs. I haven’t written about eggs so much, but the yolk is a powerhouse of nutrients. Don’t forget, the yolk has almost all the nutrients that are required to create a baby chick!

With all this in mind, here is my recipe for a metabolically amazing food, which I call “Honey Egg Cream Bliss”.

 

Ingredients:

  • 8 ounces of heavy whipping cream (preferably A2 raw, but vat-pasteurized is still OK)
  • 2 egg yolks
  • 1 teaspoon raw honey (I use Manuka honey from New Zealand or my local raw honey)

 

Preparation:

  1. Add all ingredients to mixing bowl
  2. Blend with a stick blender or whisk
  3. Sip the nectar; relish the moment!

 

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Better Belly Blueprint Recipes
– Perfect Heavy Whipped Cream –

Dr. Al Danenberg ● Nutritional Periodontist

April 10, 2022 [printfriendly]

 

 

You may want to read my Blog about Heavy Whipping Cream to learn the differences in heavy cream, light cream, pasteurization methods, and the health benefits of A2 cattle vs A1 cattle.

And here’s the perfect recipe using heavy whipping cream to make the best whipped cream for a fantastic dessert topping or just eating it with a spoon. It is light yet creamy, soft yet rich, and easy to dollop onto whatever you want.

The secret for this whipped cream rests upon the whipping process. The only important ingredient is the chilled heavy whipping cream.

 

Ingredients:

  • 1 cup Chilled heavy whipping cream (will yield about 3 cups of whipped cream)
  • 1 tsp honey (optional)
  • 1/4 tsp vanilla extract (optional)
  • Seasonal fresh fruit (optional)

 

Preparation:

  1. Start with chilled heavy whipping cream that is raw or vat pasteurized; a large, chilled bowl; and a chilled whisk or electric beater. If you use ultra-pasteurized heavy cream, it will take longer to whip.
  2. Start whisking or beating the cream slowly.
  3. You could add about 1 tsp of honey if you want sweetened cream. You also could add 1/4 teaspoon of vanilla extract for additional flavor.
  4. Increase the speed of whipping until the cream forms soft peaks. Soft peaks are those that form in the cream, but the peaks should drop to the side and not hold their shape. If you overbeat the cream, you will create stiff peaks that can become slightly grainy and quickly separate into butter and buttermilk.
  5. Serve the whipped cream. You could eat it with a spoon by itself, dollop it onto your coffee, or add it to fresh fruit.
  6. If you have leftover whipped cream, you could store it covered in the refrigerator up to 24 hours.

 

 

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Better Belly Blueprint Recipes
– Hearty Bisque Soup –

Dr. Al Danenberg ● Nutritional Periodontist

February 6, 2022 [printfriendly]

Here is a perfect, complete animal-based meal. It is creamy without any cream. If you are on the run or want a quick meal that is easy to prepare for being on-the-go, this is the one for you. It is a bisque-type soup like no other you have ever eaten. Eat it in a bowl for a sit-down meal or take in a Thermos and drink whenever you’re ready.

This is a soup for a carb-burning day. This is not appropriate for a fat-burning day since the amount of healthy carbs from the fruit would shift you out of ketosis. However, to make it a fat-burning meal, just leave out the fruit.

Check out these ingredients: Muscle fiber from the healthiest red meat sources, healthy animal fat, beef bone broth, critical desiccated organs, egg yolks as another nutrient source and a natural emulsifier, and healthy fruit – all the bioavailable nutrients your body needs for a meal.

Store what you don’t consume in the refrigerator. When ready to eat the rest, warm the bisque slightly. You could blend it again in the NutriBullet if you want.

 

Ingredients:

  • 1 pound of sautéed ground beef or ground lamb
  • 1 tablespoon Ghee
  • Salt to taste with Himalayan Salt (about 1 tsp)
  • 2 cups Kettle & Fire Grass-fed, Grass-finished Beef Bone Broth (or homemade)
  • 6 caps Heart & Soil Bone Marrow & Liver (capsules and powder will dissolve)
  • 6 caps Heart & Soil Organ Complex (capsules and powder will dissolve)
  • 6 caps Heart & Soil Skin, Hair, & Nails (capsules and powder will dissolve)
  • 3 raw egg yolks
  • OPTIONAL: 2 tablespoons raw unprocessed local honey OR a 14.1 ounce can of no-sugar-added organic mango slices (drained) OR ½ cup frozen Dark Sweet Cherries (thawed and drained)

 

 

 

Preparation:

  1. Sauté ground beef or lamb with 1 tablespoon of Ghee in sauté pan; salt to taste (about 1 tsp)

 

 

  1. Add bone broth to sautéed beef or lamb and bring to boil
  2. Remove from stove and let cool to warm
  3. Add capsules of the desiccated organs
  4. Add egg yolks
  5. Optional: add honey or fruit
  6. Blend in a NutriBullet Pitcher or other blender to puree all ingredients completely

 

 

 

  1. Pour into a cup, bowl, or Thermos if you are on the go
  2. Enjoy
  3. Store remainder in refrigerator in a Thermos or the NutriBullet Pitcher
  4. Warm when ready to eat again or blend again in the NutriBullet Pitcher

 

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Better Belly Blueprint Recipes
– Blueberry Plantain Pancakes –  

Dr. Al Danenberg ● Nutritional Periodontist

October 3, 2021 [printfriendly]

 

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
  • 1/2 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 [printfriendly]

 

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 2 online sources for pastured beef suet:

White Oak Pastures

US Wellness Meats

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 [printfriendly]

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 [printfriendly]

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 [printfriendly]

 

 

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 [printfriendly]

 

 

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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