Bieler Broth Recipe: Zucchini or summer squash, 4 medium Celery: 3 stocks String beans: 2 cups, ends removed and chopped Parsley: 2 bunches, stems removed Water, filtered: 1 quart Salt: to taste Butter (grass-fed) or ghee: optional when consumed fresh Directions: Place water, zucchini, celery and string beans in a pot. Boil for 30 minutes. If freezing the broth, add parsley to boiling water for the last 5 minutes. Blend all ingredients in batches, adding the parsley and ghee or butter if consuming fresh.
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)
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.
 By Dr. Danielle Schwaderer
Bone broth is a timeless nutrient-dense broth that has been used among many traditions for centuries. When prepared properly, bone broth is rich in vitamins, minerals, collagen, healthy fats and proteins. There are many health benefits to cooking and consuming bone broth, with the most notable being it's healing effects to the gut, immune system, skin and connective tissues (bone, blood, tendons, ligaments, etc). Many cultures consume bone broth as a wellness tonic or with ailments that effect the skin, gut, immune system, blood, and/or bones & joints. During the winter months (cold & flu season), having a supply of bone broth in the fridge or freezer is always a great idea. Consuming Bone Broth: Some sip, some use bone broth as soup stock. You can drink it as is or make a vegetable/meat soup. Ingredients:
Directions: Combine all ingredients in a stock pot or crockpot and heat at high heat until a low boil develops. Turn to low, cover, and slowly cook for 12-24 hours. Strain and keep the bone broth.
These smoothies are a perfect opportunity to supply ample nutrition for breakfast or lunch on-the-go. I generally load up a 32 oz glass juice jar, and take with me to work or play. Remember, for optimal nutrition, 30-40g of fiber daily is recommended. Unfortunately, that is very hard to achieve without using a greens drink with chia, flax, hemp, or a fiber supplement.
According to MyNetDiary (app), each serving provides: Calories: 258 g Calorie ratio: 44:44:12 Fat: 15 g Carbs: 33g Protein: 9g Fiber: 13 g Net carbs: 19g |
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