Nourishing Bieler Broth
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
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
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.
Eggs & Cauliflower Mash
Sweet and Tart Greens Drink
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'
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!
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Sonoma Roots Natural Medicine
651 1st Street West, Suite B
Sonoma, CA 95476
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