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Nourishing Bieler Broth

9/12/2016

 
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My latest batch of Bieler broth to freeze for the winter. The zucchini, purple beans and onion (not in original recipe) were homegrown from our summer garden.
By Danielle Schwaderer, ND

An original broth recipe by Dr. Bieler, this health tonic has been used by naturopathic doctors and other health professionals as a way to restore health and nourish the body. Bieler broth is an excellent source of vitamins and minerals which support an alkaline diet and promote detoxification and cleansing. 

Personally, I like to make, blend and freeze batches of Bieler broth when my garden is exploding in the summer months. I use my frozen supply as a thick vegetable stock to add to soups, stews and other nourishing meals to be used during the cold months. When consuming freshly made, Bieler broth can be used as restoring tonic to help the body during cold & flu season, with chronic ailments and to enhance detox/cleanse programs. ​
 
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. 

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. 

Bone Broth 101

12/29/2015

 
Bone Broth Recipe
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:
  • 4 quarts water
  • 1 teaspoon salt
  • 2 tablespoons apple cider vinegar OR 1 lemon halved
  • 2 large onions, unpeeled and coarsely chopped
  • 2-5 carrots, scrubbed and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 1 bunch fresh parsley
  • 2-3 garlic cloves, lightly smashed
  • 2-4 lbs. meat or poultry bones (carcasses)
  • Optional: Fresh or dried herbs (rosemary, thyme, oregano) 

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. 

Tangerine Dreamsicle Green Smoothie

4/14/2015

 
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Blender Chronicles: Tangerine Dreamsicle is Dr. D's Greens Drink of the day!

Ingredients: Serves 2
-Spinach, 6 handfuls
-Tangerines, 3 medium peeled
-Lemon, 1/4 wedge
-Coconut oil, 1 Tbsp
-Chia seeds, 3 Tbsp
-Water, 20 oz


*Optional - add banana if you desire a little sweeter greens drink.

Blend in a ‪vitamix or blender until smooth and enjoy! The perfect Spring Greens!

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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  • Welcome
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