Pumpkin Pancake Recipe

'Tis the season for pumpkin everything! Pumpkin is great to eat this time of year, as it contains a lot of potassium which can help lower blood pressure and help reduce the risk of a stroke.

This recipe is a family favorite of ours and it is gluten-free. It makes 8 small pancakes. Serve with local maple syrup!

Almond Flour Crepes Recipe

Eating healthy doesn't mean eating food that doesn't taste good. Most people should be eating 100 grams or less of net carbs per day. (Total carbs - Fiber = Net Carbs) 

Replacing flour with almond flour is a simple way to reduce net carbs and still make delicious breakfasts. 

Recipe:
4 eggs
½ cup almond flour*
¼ cup water
1 teaspoon cinnamon

Mix all ingredients together, heat pan on medium with coconut oil. Add crepe mixture and cook for one minute on each side or until brown.

Remove crepe from pan, load it up with blueberries and roll it up, add a few blueberries and sprinkle cinnamon on top!

You can also drizzle local raw honey on top.

Neonatal Gut Bacteria Might Promote Asthma

The worse the intestinal flora of babies the higher their chance of asthma later on. High carbohydrate foods (candy, breads, cereal, etc.) and antibiotics increase the amount of bad bacteria in the gut leading to these problems. 

"Abnormal gut microbiota communities present in some 1-month-old children promote inflammation that results in an almost threefold increased risk of developing allergies by age 2, according to a study published in Nature Medicine. More of these kids—who had lower levels of four commensal gut bacteria groups and 
higher relative levels of two types of fungi—developed signs of asthma by age 4."

Source: www.the-scientist.com

Tom Brady's Anti-Inflammatory Diet

Tom Brady and wife Gisele Bündchen (photo by @gisele / instagram)

When you learn what Tom Brady's diet is, it's not a surprise that at 39 years old he is playing at his best. Meanwhile, most NFL players have a three to four year career due to health issues and become reliant and addicted to pain medications.

Brady eats an anti-inflammatory diet, which means his body heals and recovers much faster than other athletes eating junk food.

As featured on Forbes.com, check out his eating guidelines below:

• 80 percent of what they eat is vegetables... if it’s not organic, I don’t use it.

• And whole grains: brown rice, quinoa, millet, beans.

• The other 20 percent is lean meats: grass-fed organic steak, duck every now and then, and chicken. As for fish, I mostly cook wild salmon.

• No white sugar. No white flour. No MSG.

• I'll use raw olive oil, but I never cook with olive oil. I only cook with coconut oil. Fats like canola oil turn into trans fats.

• I use Himalayan pink salt as the sodium. I never use iodized salt.

• No coffee. No caffeine. No fungus. No dairy.

• He will eat bananas in a smoothie. But otherwise, he prefers not to eat fruits.

• We stick to gluten free for everything

[Tom] doesn't eat nightshades, because they're not anti-inflammatory. So no tomatoes, peppers, mushrooms, or eggplants. Tomatoes trickle in every now and then, but just maybe once a month. I'm very cautious about tomatoes. They cause inflammation.

Doesn't it sound a lot like some of the guidelines you have heard in my classes?

Recipe: Almond flour pancakes [gluten-free]

 

Starting Saturday off right (made my wife breakfast in bed)!

Try this easy-to-make, delicious, gluten-free recipe of almond flour pancakes with pastured butter and local syrup.

Almond flour pancake recipe:

• 1.5 cups almond flour
• 3 eggs
• 1 cup almond milk
• 1 tbsp honey
• 1/4 tsp vanilla

Makes 8-10 medium sized delicious pancakes!

This recipe is gluten-free and dairy-free. 

Interested in learning more about the benefits of going gluten-free? Attend one of our free health classes at Kehres Health & Chiropractic Midland or Saginaw offices.  

See more Kehres Health recipes at DrKehres.com. 

Had your tonsils, appendix or gallbladder removed? Read this.

If you have had your tonsils, appendix, gallbladder or any other organ taken out of your body that's a HUGE sign that you have an auto-immune problem. When someone has an auto-immune condition, their immune system attacks their own organs, which is obviously not a natural processed.

The foods you put into your body are the #1 cause of auto-immune conditions. Certain foods cause inflammatory reactions in people and their body attacks the food particles and tries to remove them from your system. Sometimes your organs get stuck in the cross fire and get damaged.

The way to fix it? Remove the foods that are causing the reaction! Grains are typically one of the main culprits, along with many other highly processed foods!

Recipe: Becky's Gazpacho

Thank you to our Kehres Health patient Becky for the delicious and healthy gazpacho today! Here is Becky's gazpacho recipe:

• 1 red onion
• 1 cucumber
• 2 red bell peppers
• 4 roma tomatoes
• 3 cloves of minced garlic
• 3 cups tomato juice
• 1/4 cup olive oil
• 1/4 cup white wine vinegar
• 1/2 tbsp. salt
• pepper

Mix the vegetables in a food processor, then mix in the last six ingredients and serve chilled.

Enjoy!

Recipe: Healthy Deviled Eggs

Eggs are a healthy and easy source of protein and nutrients, and can be made in many different ways. Deviled eggs are a great healthy appetizer for your next get together. Be sure to eat the yolk too!

Healthy Deviled Eggs recipe:

photo from thenourishinggourmet.com

• 6 hard boiled eggs
• 2 tbsp olive oil
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 2 tsp mustard
• Half of a squeezed lemon
• 1 tsp paprika

Mix the ingredients until fluffy (add the olive oil last). Scoop back into the egg whites and sprinkle with paprika. 

Enjoy!

Other healthy egg recipes:
Mini Egg Muffins  
Venison Egg Breakfast Salad
Eggs in Peppers
Blueberry Crepes

Recipe: Mango Spinach Protein Shake

As seen on NBC 25
March 12, 2013



Enjoy Dr. Dan's Shamrock Shake, a healthy mango spinach smoothie!

Recipe:

• 1 cup spinach
• 1/3 cup frozen mango
• 1/4 cup frozen peaches
• 1/2 banana
• 1 scoop unflavored whey protein powder
• 1 tbsp. chia seeds
• 1/2 cup almond milk (or 1/4 cup canned coconut milk and 1/4 cup water)

Blend and enjoy!

This recipe is gluten-free and dairy-free. 

See other shake recipes:
Vanilla Coffee Protein Shake
Peppermint Mocha Protein Shake
Cherry Chocolate Protein Shake 
Chocolate Banana Protein Shake
Dr. Dan's Veggie Shake
Pumpkin Spice Protein Shake
Berry Protein Veggie Shake

Recipe: Crockpot Lemon Parsley Fish [paleo recipe]

As seen on NBC 25 News

Crockpot recipes are easy to make, leaving no excuse not to eat healthy! Enjoy this crockpot fish recipe:

• 1 1/2 lbs fish fillet (I used cod)
• 1/2 onion, chopped
• 2 tbsp parsley
• 4 tsp olive oil
• Grated rind of 1 lemon
• Grated rind of 1 orange
• Dash of salt and pepper

Put fish in a buttered crockpot, place ingredients on top. Cook on low for 1 1/2 hours. 

Click here for healthy crockpot chicken recipes. 

Recipe: Berry Protein Veggie Shake

This recipe combines the benefits of a protein breakfast and the nutrients of a veggie shake.
  
Just blend and enjoy!

Protein Veggie Shake Recipe:

• 1/2 cup (or more) organic spinach
• 1 scoop unflavored whey protein powder
• 1/2 cup unsweetened almond milk
• 1/4 cup water  
• 1 tbsp chia seeds
• 1/2 banana
• 1 cup of mixed frozen fruit (I usually do peaches, strawberries and blueberries)

This recipe is gluten-free and dairy-free

Other Kehres Health shake recipes:
Chocolate Banana Protein Shake 
Vanilla Coffee Protein Shake  
Pumpkin Spice Protein Shake 
Cherry Chocolate Protein Shake 
Veggie Shake
Peppermint Mocha Protein Shake

Whey protein powder is available in unflavored, vanilla and chocolate at Kehres Health & Chiropractic.  

Healthy Chicken Crockpot Recipes

Chicken Taco Salad - a healthy crockpot recipe
Dr. Kehres made on NBC 25

Eating healthy doesn't have to be sacrificed because of your busy schedule, it just takes a little planning. Crock pot meals are quick and easy, especially if you make up a couple of healthy dinners ahead of time. 

On Sundays, we buy enough ingredients to make a few meals, place in labeled plastic bags and store in the freezer. Then thaw, place in the crock pot in the morning and we have a healthy meal waiting when we get home from work.

Recipe: Chicken Taco Salad

Ingredients:

• 1 1/2 lbs uncooked boneless, skinless chicken breasts
• 1 tbsp chili powder
• 1 tsp cayenne red pepper
• 1/2 tsp chipolte
• 1/2 tsp paprika 
• 1 tsp of salt
• 1 jalapeno, seeded and sliced
• 1 16 oz jar of salsa
• 1 yellow onion, diced

Place all ingredients in a gallon-size freezer bag, including raw chicken, label with instructions and store in the freezer. 

When ready to eat, thaw in the refrigerator for 24 hours, then cook in a crock pot on LOW for 4 - 5 hours. 

Shred meat with a fork, serve on lettuce or spinach with guacamole, tomatoes, olive oil and some lime squeezed on top.

Recipe: Chicken Cacciatore

Ingredients:

• 1 lb uncooked boneless, skinless chicken breasts
• 1 (26 oz) jar of chunky vegetable spaghetti sauce
• 2 zucchinis, chopped
• 1 green pepper, chopped
• 1 sweet onion, chopped

Place all ingredients in a gallon-sized freezer bag, label with instructions and store in the freezer. 

When ready to eat, thaw in the refrigerator for 24 hours, then cook in a crock pot on LOW for 6 - 8 hours. 

Enjoy! 


This recipe is gluten-free, dairy-free and paleo.
Chicken can be stored in the freezer bags raw, any other meat should be cooked first.

Top 10 Kehres Health Articles of 2012

Happy New Year! Here is a look back at the top 10 most popular articles of 2012 from DrKehres.com. Thank you everyone for your support of our office, blog and Facebook page.

p.s. You can follow last year's New Month's Resolutions on DrKehres.com, but we have something else in the works for this year... stay tuned!

Recipe: Peppermint Mocha Protein Shake

As seen on NBC 25

While I teach people to enjoy their 20 percent, especially during the holidays, unhealthy drinks can really add up.

Skip the coffee drive thru, save money and get a healthy breakfast by making this peppermint mocha protein shake at home. 

Recipe:

• 1/3 cup full fat, canned coconut milk
• 1/3 cup ice
• 1 scoop chocolate whey protein powder
• 1/2 tsp peppermint extract (or less, try a drop or two and add more if necessary)
• 1/2 tsp vanilla extract
• 1 packet of instant coffee grounds (organic is best)

Blend and enjoy this dairy free and gluten free recipe!

*Whey protein powder is available at Kehres Health in Saginaw 


See more Kehres Health shake recipes:
Pumpkin Spice Protein shake
Vanilla Coffee Protein Shake
Cherry Chocolate Protein Shake
Chocolate Banana Protein Shake 
Veggie Shake

 

Click here for more healthy shake recipes 

Recipe: Bone Broth [paleo]

Bone broth is one of the healthiest things for digestion and very easy things to make. 

Take leftover bones and carcass and put them into a large pot. 

Add:
1/4 onion
4 chopped celery sticks 
1 tablespoon of minced garlic 
2 tablespoons of apple cider vinegar to help the nutrients extract 

10-12 cups water or until everything is submerged.

Bring the pot to a boil and then reduce to a simmer. 

Leave it for 3-4 hours. Drain everything besides the liquid out.

It's great for soup or just to drink! 

This is a paleo recipe, gluten-free and dairy-free.

Recipe: Gluten-Free Pumpkin Pancakes [paleo]

Gluten-Free Pumpkin Pancakes with maple syrup & (real) butter

Who doesn't love pancakes? Unfortunately most pancakes are made with flour and milk, which is unhealthy and will just make you hungry in a few hours. 

Pumpkin is great to eat this time of year, as it contains a lot of potassium which can help lower blood pressure and help reduce the risk of a stroke.

These gluten-free pancakes are filled with protein and are dairy-free. With the added benefits of pumpkin, here is a healthy breakfast (or dinner!) for kids and adults. 

Gluten-Free Pumpkin Pancake Recipe

Makes 8 small pancakes, 6 grams of protein each

• 4 eggs
• 1/2 cup pumpkin puree
• 1/2 cup almond flour
• 1 tablespoon coconut oil, melted
• 1 teaspoon vanilla extract
• 1 tablespoon honey or maple syrup
• 1/4 teaspoon baking soda
• 1/4 teaspoon nutmeg
• 1/2 tablespoon cinnamon
• Pinch of salt

Enjoy!

Like pumkpin? Try our Pumpkin Spice Protein Shake recipe.  

This is a paleo recipe that is gluten-free and dairy-free. 

NBC 25: Incredible Protein Shake for Fall by Saginaw Chiropractor

By Joel Feick, NBC 25

NBC 25 Anchor Joel Feick enjoying a
Pumpkin Spice Protein Shake by Dr. Kehres

Saginaw chiropractor Dr. Dan Kehres loves protein and feels you should, too. Maybe you're bored with your protein shake choices. Here's a great way to zip up your shake, while adding protein to your diet. As with any eating plan, check with your doctor before you make any drastic changes in your diet.

The fall pumpkins are in. Pumpkin has a lot of potassium in it, which can help lower blood pressure and help reduce the risk of a stroke.

Great as a healthy, protein breakfast or the perfect snack for a fall day, try this Pumpkin Spice Protein Shake!

Recipe:

• 1/3 cup pumpkin puree
• 1 scoop vanilla whey protein powder*
• 1/3 cup almond milk
• 1/2 banana
• 1/3 cup ice
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 tsp vanilla
• 1 tbsp local honey

Mix in a blender and enjoy!

If you are a fan of Starbuck's Pumpkin Spice Latte, try adding 1 scoop of instant coffee grounds and increasing the amount of almond milk (or coconut milk) to this recipe to make a pumpkin spice protein latte.

This recipe is dairy-free and gluten-free.  

For more information, check out: Kehres Health in Saginaw

Recipe: Pumpkin Protein Shake

Great as a healthy, protein breakfast or the perfect snack for a fall day, try this Pumpkin Spice Protein Shake!

Recipe:

• 1/3 cup pumpkin puree
• 1 scoop vanilla whey protein powder*
• 1/3 cup almond milk
• 1/2 banana
• 1/3 cup ice
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 tsp vanilla
• 1 tbsp local honey

Mix in a blender and enjoy!

If you are a fan of Starbuck's Pumpkin Spice Latte, try adding 1 scoop of instant coffee grounds and increasing the amount of almond milk (or coconut milk) to this recipe to make a pumpkin spice protein latte.

This recipe is dairy-free and gluten-free.  

*Whey protein powder is available at Kehres Health in Saginaw 

More protein shake recipes:
Vanilla Coffee Protein Shake
Cherry Chocolate Protein Shake
Chocolate Banana Protein Shake