My Favorite Paleo Recipes:
Okra, Kielbasa, Shiitake Soup

Dr. Al Danenberg ● Nutritional Periodontist
July 30, 2018

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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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My Favorite Paleo Recipes:
Cashew Butter

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

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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

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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:
Easy, Nutrient-dense Salad

Alvin H. Danenberg, DDS • Nutritional Periodontist
November 1, 2017

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Easy, Nutrient-dense SaladI tell all my patients that a healthy plate of food is made up of more that 50% non-starchy vegetables; less than 25% healthy animal protein with its healthy fat, and less than 25% nuts, seeds, small starchy vegetable, and/or healthy fruit. Here is a perfect meal that is easy to prepare, colorful, and very healthy.

 

Easy, Nutrient-dense Salad

Ingredients:

  • Mustard greens, chopped
  • Sardines, bone-in and skin-on
  • Avocado, sliced
  • Sauerkraut, live culture
  • Pomegranate arils
  • Pumpkin seeds and almonds, raw and soaked overnight
  • Olive oil
  • Kelp granules (I use Maine Coast Sea Seasonings’ Organic Kelp Granules)
  • Sea salt and pepper to taste

 

Preparation:

  • Put in bowl and enjoy! How easy is that?

 

 

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My Favorite Paleo Recipes:
Pumpkin Spice Latte

Alvin H. Danenberg, DDS • Nutritional Periodontist
October 9, 2017

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Pumpkin Spice LatteI love my coffee. And I love to “spice” it up. This is a great coffee treat anytime of the year, but October and November seem to be the months when everyone thinks about pumpkins.

 

By definition, a “latte” is made with espresso coffee and hot steamed milk. You could make my Pumpkin Spice Latte that way, but I don’t. I start off with a high-quality, organic, dark-roast coffee bean that I use in a French Press. Then, I add coconut cream, but I do not steam it. The remaining ingredients go in, and I whip it up.

 

Also, I do not use any sweetener in my coffee. But for those wanting their “latte” a little sweet, monk fruit powder works well without adding calories or sugar.

 

Pumpkin Spice Latte

 

Ingredients:

  • 2 Cups organic brewed coffee or espresso
  • 1/4 Cup coconut cream (4 Tbs) – (I use Trader Joe’s organic coconut cream, which does not have any added thickeners)
  • 2 Tbs pumpkin puree (I use Trader Joe’s organic pumpkin puree)
  • 1/4 – 1/2 Tsp pumpkin pie spice (adjust to taste)
  • 1/2 Tsp vanilla extract
  • Optional: 1/8 Tsp pure monk fruit powder (luo han guo) – (I have used Pure Monk from Julian Bakery)

 

Preparation:

  1. Combine all ingredients and blend with stick blender until frothy
  2. If you want to get fancy, top off with a dollop of coconut cream and garnish with a pinch of pumpkin pie spice

 

 

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My Favorite Paleo Recipes:
Green-Tea Avocado-Coconut Ice Cream

Alvin H. Danenberg, DDS • Nutritional Periodontist
August 17, 2017

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Green-Tea Avodcado-Coconut Ice CreamAlmost everybody loves ice cream. While smooth, creamy, and refreshing, traditional ice cream is not a healthy choice. So, here is my recipe for a relatively healthy ice cream. First, I use organic coconut cream instead of pasteurized cow’s milk and cream. In addition, I include avocados. Then I increase the nutrient list with matcha green tea powder. To sweeten it, I combine a banana, local raw honey, and vanilla extract.

 

For those not familiar with matcha green tea, it is a finely ground powder of specially grown and processed green tea leaves. Matcha has 137 times more antioxidants than regularly brewed green tea. It has a rich but an astringent taste. For more information about matcha green tea, here is a helpful source.

 

Green-Tea Avocado-Coconut Ice Cream

 

Ingredients:

  • 2 Medium, ripe avocados, pitted
  • 1 Medium, ripe banana
  • 1/4 Cup coconut cream (I use Trader Joe’s organic coconut cream, which is only organic coconut and water)
  • 1/4 Tbs local raw honey
  • 1 Tbs vanilla extract
  • 1-3 Tsp matcha green tea powder (vary amount based on taste)

 

Preparation:

  1. Pit and scoop out avocados and peel banana
  2. Place all ingredients (except matcha green tea powder) into Vita-mix or high powered blender
  3. Blend until smooth
  4. Slowly add matcha green tea powder into blended mixture and continue to blend thoroughly
  5. Pour into a covered bowl and freeze
  6. Scoop out (allow to sit at room temperature for about 10 minutes before enjoying)

 

 

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My Favorite Paleo Recipes:
Oyster Pâté

Alvin H. Danenberg, DDS • Nutritional Periodontist
August 2, 2017

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Oyster PâtéOysters are loaded with nutrition – especially zinc, vitamin B12, and copper. But, many people would never consider eating them. How can oysters be disguised for those who might reconsider if they were in a different form? Combine oysters with olives and make them into a pâté spread. I learned this idea from Mark Sisson, who is one of my go-to sources for well-researched pearls of wisdom. I tweaked the recipe and added Kelp Granules, which offer trace minerals – especially iodine. Here is an oyster pâté spread – one of those perfect “nutrient-dense foods”.

 

Oyster Pâté

 

Ingredients:

Oyster Pâté Ingredients

 

  • 1 Can of smoked oysters (made with olive oil), drained
  • 8 Olives, pitted (any type will do)
  • 1/4 Tsp Kelp Granules (I use Sea Seasonings brand)
  • 1 Tsp olive oil
  • 1/2 Tsp lemon juice
  • Sliced cucumbers, sliced radishes, and/or celery sticks

 

Preparation:

 

  1. Place smoked oysters, olives, kelp granules, olive oil, and lemon juice into bowl and crush with a mortar & pestle or a fork
  2. Mash all ingredients and turn into paste
  3. Spread on sliced cucumbers or sliced radishes; use as dip for celery sticks; or just eat with a spoon

 

 

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My Favorite Paleo Recipes:
Sautéed Bok Choy, Shiitakes, Carrots, and Onions

Alvin H. Danenberg, DDS • Nutritional Periodontist
July 12, 2017

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Sautéed Bok Choy, Shiitakes, Carrots, and OnionsThis is a nutrient-dense, tasty, and colorful veggie side dish. My combination provides a variety of textures. In addition, cooked carrots and onions create a sweet flavor. I mix in Kelp Granules with the veggies, which adds trace minerals – especially iodine. You could use almost any veggies you want. Be creative. The flavors obviously come from the vegetables you select, but the coconut aminos add a unique flavor that I find delicious.

 

Sautéed Bok Choy, Shiitakes, Carrots, and Onions

 

Ingredients:

  • 1 Tbs coconut oil for sauté pan
  • 1 Cup Shiitake mushrooms, coarsely chopped
  • 2 Carrots, chopped
  • 1 Onion, chopped
  • 4 Garlic cloves, chopped
  • 2 Tbs coconut aminos
  • 1 Tsp Kelp Granules (I use Sea Seasonings by Maine Coast)
  • Salt and pepper to taste
  • 2 Bunches of Baby Bok Choy, coarsely chopped

 

Preparation:

  1. Place coconut oil in large sauté pan and warm to low heat
  2. Place mushrooms, carrots, onions, and garlic into pan; cover; and cook until veggies are soft (10-15 minutes) – don’t allow garlic to burn
  3. Stir in coconut aminos and kelp granules; salt and pepper to taste
  4. Raise heat to “moderate” to reduce liquid
  5. Add Bok Choy to veggies and cook only for about one minute to keep Bok Choy crisp
  6. Serve proudly – great side dish

 

 

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My Favorite Paleo Recipes:
Blueberry Plantain Pancakes

Alvin H. Danenberg, DDS • Nutritional Periodontist
June 28, 2017

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I posted my recipe for Paleo pancakes a few years ago. Traditional pancakes were one of my favorite foods for breakfast before embracing a Primal Lifestyle almost five years ago. But, pancakes are made with wheat flour. There are coconut flour and almond flour recipes that avoid wheat flour, but they never had the taste and texture of real, chewy, soft pancakes. This recipe changed everything for me when it came to delicious pancakes – the Paleo way! And now, I added a super delicious and nutritious treat – fresh organic whole blueberries. You’ve got to try these, and judge for yourself.

 

Blueberry Plantain Pancakes

 

Ingredients:

  • 2 Green plantains
  • 4 Eggs
  • 4 Teaspoons of vanilla extract (more or less based on taste)
  • 3 Tablespoons of coconut oil
  • 1/2 Teaspoon of baking soda
  • 1/4 Teaspoon of sea salt
  • 1 Cup whole organic blueberries
  • Ghee for the saucepan

 

Preparation:

  1. Peel plantains and cut into small pieces (It is easier to cut them in half and then lengthwise; then separate the peel from the meat of the plantain with your fingers.)
  2. Place plantain pieces into food processor or blender. (I use a Vitamix. Other good blenders are Ninja and Magic Bullet.)
  3. Add remaining ingredients (except blueberries and ghee) to food processor or blender

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  4. Process until batter is smooth (I have found that the ingredients blend better when I adjust the power from low to high several times.)
  5. Pour batter into a 4-cup mixing bowl and stir in blueberries

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  6. Add small amount of ghee to frying pan over medium heat
  7. Spoon blueberry batter into frying pan until pancake is desired size

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  8. 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.)
  9. Repeat until batter runs out (Add additional ghee to the pan as needed.)
  10. Eat plain (Or, top with fresh fruit, butter, raw honey, or whatever makes you happy!)

 

 

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My Favorite Paleo Recipes:
Turkey Wing In Crock Pot

Alvin H. Danenberg, DDS • Nutritional Periodontist
June 21, 2017

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Turkey Wing in Crock PotI purchase beef, chicken, pork, eggs, organ meats, and a whole bunch of fruits and veggies from my local farmers’ market. I’m fortunate to have access to some incredible farmers who understand organic and sustainable farming. One of the vendors provides organic, pastured turkeys. He supplied me with a huge turkey wing and suggested how to prepare it. So, I listened to him. I used my favorite Seasoning Blend. It was awesome. So, I wanted to share it with you.

 

After five hours of slow cooking in my Crock Pot, the wing was ready. My wife and I had a scrumptious dinner. Here is the recipe:

 

Turkey Wing In Crock Pot

Ingredients:

  • 2 Onions, sliced
  • 2 Carrots, cut into 1 inch sections
  • 2 Celery stalks, cut into 1 inch sections
  • Olive oil (to drizzle over veggies and brush onto turkey wings)
  • Seasoning Blend:
    1 Tbs garlic powder
    2 Tsp oregano
    1 Tsp sea salt
    1 Tsp red pepper flakes
  • Turkey wings, 2-3 pounds (I used only one wing that weighed 2.25 pounds)
  • 2 Tbs ghee (Here is my recipe for Ghee)

 

Preparation:

  1. Place onions, carrots, and celery on bottom of Crock Pot
  2. Drizzle olive oil over the veggies and sprinkle Seasoning Blend over veggies
  3. Dry turkey wing(s) with paper towels
  4. Brush wing(s) with olive oil
  5. Generally coat all sides of wing(s) with Seasoning Blend
  6. Place turkey wing(s) on veggies
  7. Pour ghee over turkey wing(s)
  8. Cook on “low” for 5 hours
  9. Plate the turkey wing(s) and garnish with the veggies from the Crock Pot

 

 

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