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Summer Cleanse Chia Porridge

7/21/2016

 
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By Dr. Danielle:
My summer cleanse is officially under way and I'm happy to share this mornings grain-free, gluten-free, dairy-free, chia porridge. I like to start my day ahead of the game with adequate nutrition. 

Nutritional Info:
Calories: 276
Fiber:  12 g
Fat:  16 g
Protein: 9 g
Net carbs: 8 g


​Ingredients:

Chia seed, whole: 2 Tbsp
Coconut milk, unsweetened: 1/2 cup
Homegrown plum: 1 whole, diced
Coconut oil: 1 tsp
Pumpkin seeds: 1 Tbsp

Directions for Chia Porridge:
1. Place chia seeds and coconut milk in a saucepan over low/medium heat, stirring frequently until plump. 
2. Add additional ingredients after the chia porridge is added to a bowl. 

My Food Choices on the BodyBoost Cleanse:
Typically, I have a breakfast similar to this one. I may have a protein snack (1 medium boiled egg or 1/4 chicken breast) a couple of hours later. Lunch is often a 32 oz blended greens drink and possibly a handful of nuts or a protein snack, depending on what I had earlier in the morning. Dinner includes veggies and a little bit of protein. 

The cleanse is actually much easier as it seems. I encourage everyone to try at least the food portion of the cleanse to give the body optimal nutrition and a break from environmental chemicals. Aside from the dietary aspect of the seasonal cleanse, the cleansing practices of the rest of the cleanse simply contributes to whole body wellness and optimal health and vitality. 

Chia: The Healthy Alternative to Dessert

3/24/2016

 
Chia seed pudding
By Danielle Schwaderer, ND
Want to get healthier? Do you like the idea of fiber, but have no idea how to consume enough? For those looking for a simple high-fiber recipe to help with weight management goals, sugar cravings, healthy cholesterol levels or hormonal balance, this chia seed pudding or porridge is for you! 

Chia seeds are a wonderful alternative to fiber supplements and only contain one simple ingredient...chia. Combine it with an alternative milk, and you've got yourself a whopping dose of fiber. Each tablespoon of dry chia seeds contain 5 grams of fiber. 
Ingredients: Per serving (10g fiber)
Chia seeds, 2 tbsp
Coconut milk or almond milk, 1/4-1/2 c (or to desired thickness)

Optional Toppings for Flavor (see below)
Pick 1, 2 or 3 ingredients from the list below to enhance chia pudding or porridge:
1 serving of fruit or fruit puree
1 tbs nut butter (almond, sunflower, cashew, etc)
1 tsp coconut oil (best in heated porridge)
2 tbsp pumpkin seeds
2 tbsp chooped nuts (walnuts, almonds, pencans, etc)
2 tbsp ground flax seed
1 tsp maple syrup (100% pure)
1 serving of dark chocolate (best in heated porridge)


Directions for Chia Pudding:
1. Place chia seeds and coconut or almond milk in a 8oz (or larger) jar, apply lid and shake vigorously.
2. Place in fridge for 1-2 hours.
3. Add desired toppings when chia pudding is consumed.
* Recipe can be double, tripled, quadrupled and left in fridge, taking out 1/2 cup at a time.

Directions for Chia Porridge:
1. Place chia seeds and coconut or almond milk in a saucepan over low/medium heat, stirring frequently until plump. 
OR
2. Use 1/2 cup of pre-made chia mixture and heat in sauce pan.
3. Toppings can be placed in sauce pan during the heating process or when the porridge is ready to eat. 
​
Chia seed porridge
Chia seed porridge and pudding are healthy grain-free, high-fiber and filling substitutes for breakfast foods (cereal, oatmeal) or desserts (cookies, baked goods, ice cream, etc). To see if you are getting enough fiber in your diet, input your daily dietary intake into an app or website (similar to MyNetDiary) for 1-7 days and evaluate your daily fiber intake. For optimal wellness, disease prevention and weight management, the daily fiber recommendation ranges from 30-40g of fiber for adults. Chia seed porridge and pudding can be used to fill in your fiber needs, where your diet is lacking. As the case with all high-fiber diets, be sure to drink plenty of water to keep the bowels healthy and happy. 

Eggs & Cauliflower Mash

10/30/2015

 
Cauliflower mash and egg breakfast
Grits are overrated. Who needs them when you could have fried eggs over cauliflower mash? Don't knock it 'till you try it. So good!

Ingredients:
Cauliflower, 1 head (serves 3-4)
Butter
Salt
Pepper
Eggs
Coconut oil

Directions:
1. Steam cauliflower until soft.
2. Mash cauliflower in bowl (as you would mashed potatoes), with butter, salt and pepper.
3. Set aside
4. Pan fry (with coconut oil) desired number of eggs, or poach or medium boil.
5. Top the cauliflower mash with the eggs and season with salt and pepper, to taste.
6. Enjoy!

Sweet and Tart Greens Drink

9/2/2015

 
Dr. Danielle's Greens Drink thenaturedoc Sonoma Roots
By Dr. Danielle Schwaderer
Just another daily detoxifying greens drink from my kitchen. So simple and good that I almost cried. Seriously get in the habit people. Your cells and liver will love you for it!!!!

Serves 2, In my vitamix:
-Spinach, tons
-Beet greens, of 4 beets
-Pineapple, several chunks (with core if vitamix)
-Banana, 1 frozen
-Coconut oil, 1 Tbsp
-Chia seeds, 4 Tbsp ground
-Collagen powder, 3 Tbs hydrolized
-Water, 20 oz
Blend until smooth and enjoy! My greens drinks are the perfect combo of protein, fat, fiber, and veggie-based carbohydrate. This is the one recommendation that I offer the majority of my patients who are looking to optimize their health and nutrition. Before taking away all of their favorite foods, I start by adding in more nutrition. Before no time, the standard American diet is no longer appealing. Just start with real nutritious foods people! 

Cheers to health!

Sunday Brunch Veggie Saute'

3/29/2015

 
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Sunday brunch! I get asked all the time by my patients "how do you suggest eating vegetables for breakfast?" Well....it looks a lot like this. 

Minimum of 4 servings of straight veg in this meal, definitely 1/2 my plate in veggies. Never fear eating veggies for breakfast. It's our most important meal of the day, and should be the healthiest! No nasty standard american breakfasts allowed in my house. We eat real paleo-friendly foods full of color and life. 

Today, I sautéed cabbage, chard stems, asparagus in coconut oil. Threw in some leftover roasted chicken. Served on a bed of chard greens and topped with a hard boiled egg. If this isn't real food, I don't know what is!

Added bonus: the chard and asparagus are homegrown!

To all of my patients, followers, friends: keep up the good work! Eating real food is more simple than it seems, you just have to be open minded. Happy Sunday!


Chia Seed Breakfast Porridge or Dessert

2/27/2015

 
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Chia seed porridge on this fine morning. Getting in my super hero nutrition, so I can attempt to save the world!

Ingredients: 
Chia Seed, 3 Tbsp
Coconut cream, 1.5 Tbsp
Water, 1/2 cup
Alternative: supplement coconut or almond milk in place of water and coconut cream.

Optional: Fruit of choice, nuts, seeds, nut butters.


Directions:
Shake in jar vigorously and put in fridge over night. In the morning, heat in pan. Add banana (or berries) and almond butter! 

15 grams of fiber!!!! 1/2 of the daily requirement in one tiny bowl! I've been known to eat this for breakfast (warm) or dessert (warm or cold). It's simple and divine!

    About Our Blog:

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    ​Dr. Danielle Schwaderer Kettler, aka "TheNatureDoc" seeks to educate the community:

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  • Welcome
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