My Favorite Paleo Recipes:
Sweet & Savory Brussels Sprouts

Alvin H. Danenberg, DDS • Nutritional Periodontist
January 3, 2018 [printfriendly]

 

 

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:
Sautéed Bok Choy, Shiitakes, Carrots, and Onions

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

 

 

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:
Sautéed Super Greens

evolution rLeafy greens should be included with every meal. In this recipe I used Swiss chard, but whatever greens you want are OK. Leafy greens are nutrient-dense and support healthy cells and their mitochondria. They can be eaten raw, or in smoothies, or steamed, or sautéed. In my Sautéed Super Greens, there are amazing taste sensations and powerful nutrients in addition to the greens themselves: heat from red pepper flakes, a bite from ginger, sweet from grade B maple syrup, acid from lemon juice, as well as nutrients from onions, garlic, shiitakes, kelp, and turmeric. Love the turmeric, but be aware that it stains everything!
 
PALEO SAUTÉED SUPER GREENS
 
Ingredients:
 
4 Tbs ghee or grass-fed butter
1 sweet onion, chopped
5 cloves garlic, chopped
1 Tbs ginger, freshly grated
1 Tbs turmeric
1 Tsp red pepper flakes (or 2-3 chopped Jalapenos)
1 Tsp kelp granules
Salt and pepper to taste
2 cups shiitake mushroom caps (cut into small pieces – not chopped)
4 cups cut and washed leafy greens (I used Swiss chard here)
Freshly squeezed lemon juice
1 Tsp maple syrup (Grade B)
 
Sauteed veggies 2
 
Sauteed veggies 1
 
Preparation:
 
• Heat saucepan to medium heat
 
• Place ghee or butter in pan
 
• Add onions and garlic, and cook covered until soft (about 10 minutes)
 
• Add ginger, turmeric, red pepper flakes, and kelp granules; mix well
 
• Add salt and pepper to taste
 
• Add shiitake mushrooms; cover; and cook until soft (about 5 minutes)
 
• Add leafy greens and additional salt and pepper to taste; sauté
 
• As soon as leafy greens begin to wilt, remove from heat and add squeeze of lemon juice and maple syrup
 
• Stir and let the flavors disperse
 
• Salt and pepper to taste if necessary
 
• Serve hot
 
Sauteed veggies 3