Last Thursday we held our first Quick Start Nutrition Program in our new classroom here at Dr. Dan’s! See below for dates, times, and a description of our upcoming classes.
Dr. Dan’s Intro To Real Foods $20
Monday September 11th or October 9th from 5:30-6:30pm
At Dr. Dan’s Intro to Real Foods you will learn the difference between traditional and modern diets, and the dramatic impact each has on your health.
In this 1-hour session, you will learn the basics of transitioning your kitchen to include whole, nutrient-dense foods that will nourish your family. We’ll also provide resources to you, including handouts, book suggestions, & online resources for eating out, reading labels, and shopping locally.
Sauerkraut Class $20
Wednesday September 20th from 6:00pm-7:00pm
In this one hour session at Dr. Dan’s Classroom, we will make homemade Sauerkraut together.
We’ll first review the basics of fermentation, as well as the benefits of soaking grains & nuts.
Then we will mix and pound our kraut into jars to take home.
(Limited to 10 participants)
Quick Start Nutrition Program $65
Thursday September 28th or October 26th from 9:00am-12:00pm
Learn the basics of healthy eating in a 3 hour session that includes:
- Whole Foods Nutrition Fundamentals
- Shopping & Kitchen Transition Guidelines –What’s In, What’s Out and Why
- Nutrient Dense Foods Product Sampling. Yum!
- Market Basket Shopping Tour. What to Get Where
Whole Foods Course $100 for 4 sessions
Wednesday October 4th, 11th, 18h, 25th from 6:00pm-7:00pm
Intensive instruction on how to transition to a nutrient dense eating program in four sessions:
- Fundamentals of a Healthy Diet
- Creating a Whole Foods Kitchen
- Transitioning to a Traditional Diet
- Planning & Preparing Meals
Zucchini bread, grain free with peanut butter & chocolate chips!
- 1 cup shredded zucchini
- 3/4 cup organic creamy peanut butter
- 1/4 cup pure maple syrup
- 2 large eggs, slightly beaten
- 1/2 teaspoon vanilla extract
- 2 tablespoons coconut flour
- 1 teaspoon baking soda
- 1/2 teaspoon cinnamon
- ½ tsp sea salt
- 1/2 cup dark chocolate chips or dairy free Enjoy Life chocolate chips
- Preheat oven to 350 degrees F. Line an 8X4 inch loaf pan with parchment paper, grease with coconut oil.
- In a large bowl, mix shredded zucchini, peanut butter, maple syrup, eggs and vanilla with whisk until well combined and creamy. Stir in coconut flour, baking soda, cinnamon & salt. Fold in chocolate chips, reserving about a tablespoon for sprinkling on top.
- Pour batter into prepared pan, sprinkle remaining chocolate chips on top. Bake for 40-50 minutes or until a toothpick comes out clean.
- Remove from oven and transfer pan to a wire rack to cool for 15 minutes, and then remove bread from pan and transfer to wire rack to cool completely. Slice and enjoy!
*Recipe adapted from Ambitious Kitchen
Cacao has many health benefits to offer. It contains four times more antioxidants than dark chocolate, and 20 times more antioxidants than blueberries. Consuming foods with high antioxidant profiles helps to protect your cells from damage caused by free radicals, thus preventing potential health problems.
The fermentation process of Cacao Powder enhances this superfood to become even more nutritious. Much like nuts and seeds, cacao contains an anti-nutrient called phytic acid. Fermentation reduces the phytic acid content making it easier to digest and absorb all the beneficial minerals. In addition, the fermentation process improves the taste of this cacao resulting in decreased bitterness.
It is still not determined whether heating or cooking fermented/raw cacao diminishes its nutritional value. Cooking and heating foods can decrease the nutrient profile and antioxidant content, so for optimal benefits it is advised to consume this food raw when possible.
Other benefits of Fermented Cacao include:
- Lowered LDL cholesterol
- improved heart function
- reduced cancer risk
- increased energy and cognitive function
- regulated insulin levels
- improved mood and happiness!
Best of all, cacao is delicious and versatile making it a great food to incorporate into your diet. Try out one of our favorite ways to use it with our recipe below!
Fermented Cacao Drink
- 1 TBSP Fermented Cacao
- 1 Cup nut milk
- 1 TBSP full fat coconut milk cream or coconut oil
- Pinch of unrefined sea salt
- 1-2 tsp Pure maple syrup or raw local honey
- ½ tsp vanilla extract
- 1 tsp of Maca powder (optional)
- Gently heat nut milk and coconut milk together on the stove top for about 1 minute; be careful not to boil the mixture to avoid destroying the cacao’s beneficial antioxidants
- Once warm, stir in honey or maple syrup, then vanilla, sea salt & Maca.
- Lastly whisk in cacao just until it is combined.
- Serve as is, or over ice.