Pina Colada Chia Pudding Recipe

I was inspired to make this yummy dessert from a recipe found in Dr. Alan Christianson’s free cookbook! I revised his vanilla chia pudding recipe and gave it a tropical twist!

You will need these organic ingredients:

1 cup unsweetened almond or coconut milk (homemade almond milk is my fav)

1/2 cup coconut cream

1/4 cup chia seed

1/4 cup unsweetened shredded coconut

1 tsp alcohol-free stevia

1 tsp alcohol-free vanilla extract

frozen chopped pineapple


Add all ingredients except the pineapple in large bowl and mix well so chia seeds do not clump. Set the mixture aside for 20 minutes at room temperature. Pour into single serving cups and pop them into the refrigerator for 1 hour before serving.

Top off each cup with frozen chopped pineapple to get that extra tropical flavor!


Dr. Susanne Bennettadrenal-reset-diet-book




BTW- I also love the sweet potato hash and the cilantro, lime cucumber salad recipes, you are welcome to download the cookbook here!:

Bacon-wrapped Smoky Chicken Thighs – 

Can’t wait for you to try – Dianne and I have modified it to fit my ultimate wellness plan.

Prep Time: 10 minutes

Cooking Time: 40 minutes

Yield: 4 chicken thighs

(2 servings)

4 bone-in, skinless chicken thighs 2 teaspoons Smoky Spice Blend*

8 slices of uncured bacon -nitrates free

Preheat oven to 375*F

Sprinkle the chicken thighs with 1 teaspoon of Smoky Spice Blend. Wrap each

thigh in 2 strips of bacon. Sprinkle the chicken with the remaining Smoky Spice

Blend, and bale for approximately minutes or until the internal temperature of

the chicken reaches 165* F.

*Smoky Spice Blend:

1 tablespoon Chipotle Powder

1 tablespoon smoked paprika

1 tablespoon onion powder

½ tablespoon cinnamon

1 tablespoon sea salt

½ tablespoon black pepper

Recipe is by Diane Sanfilippo, author of Practical Paleo. Some ingredients have

been revised for Dr. Susanne’s community!

Now that the weather is getting cooler, I am so into crock pot cooking!

Here is one of my favorite crockin’ recipes, paleo style. Organic ingredients of course!


Cilantro Chicken Curry

1-1/2 lb. of chicken- legs, thighs, breast cut up as desired

1 cup of chopped carrots

1 cup of chopped celery

2/3 cup diced onion

5 cloves garlic minced

1 cup of chopped cilantro

1 cup of diced japanese sweet potato or yam

chicken broth cover the ingredients

2 tsp of curry

salt as needed

ghee for coating the bottom of the ceramic crock pot


Lightly coat the bottom of the ceramic crock pot with ghee or healthy oil such as avocado or coconut oil.

First add the chicken, then all of the veggies on top of the chicken. Pour chicken broth on top until you cover the ingredients.

Turn on the crock pot at high level, then down to low after 1 hour. Add curry and cilantro. Continue on low until the chicken falls off the bone!


BTW- you can add alternative flours such as brown rice or quinoa 15 minutes before serving to thicken the sauce as desired!

Halloween is tomorrow and the ghosts and ghouls will not end after October! One of the scariest treats that follows you through the holidays is candy. Candy is chock full of sugar and can have some spooky effects on your body if you’re not careful.

The American Heart Association (AHA) found that the average American consumes 22.2 teaspoons of sugar a day! That is three times more of the amount a single person should consume in a day.

The biggest contributor to excess sugar is hidden sugar. This is the sugar found in your cereal, bread, juices, soda and pasta sauces; it is not the obvious sugars like in candy and cake.

During the holiday months, we are overwhelmed with spooky treats and pay little attention to the effects of the excess sugar in our bodies, writing it off as a holiday treat. But this season, let’s pay close attention to those labels and help ourselves to more than just another serving.

Scary Side-Effects of Your Holiday Candy

Over indulging in candy this season and sweet holiday treats can have many consequences including:

  1. “Sugar High” – a short increase in energy and then a hard dive in your blood sugar level, leaving your body tired, unable to focus and anxious.
  2. Weight Gain – an increase in sugar intake can lead to a “muffin top”, excess fat in the wrong places on the body and is one of the leading causes in childhood obesity.
  3. Bacterial and Yeast Overgrowth – Ingesting sugar can cause intestinal dysbiosis or microbial overgrowth which can lead to inflammation, allergies, leaky gut and even autoimmune issues. On the other hand, decreasing your sugar intake can help you feel more energy and restore a healthy gut flora quickly.
  4. Type 2 Diabetes – By 2020, most likely half of the American population will be pre-diabetic or have diabetes. Eating too much sugar over a long period of time will cause insulin insensitivity issues which can even be life threatening.
  5. Tooth Decay and Cavities – We have all heard the horror stories of the effects of candy on our teeth but tooth decay is a serious issue among children and can be considerably reduced by limiting the amount of your sugar intake and good oral hygiene habits.
  6. Sleep Apnea – an increase of sugar in the body can cause nasal congestion and a swollen tongue, which can cause you to stop breathing for short amounts of time while you sleep. It reduces the amount of oxygen in your body, cause terrible fatigue and may have serious effects.

If you have any of these issues, reduce all types of sugars such as candy, bread and pastries, ice cream and desserts, “white food” such as white rice, potato, and flour, and alcohol, and start replacing it with whole foods with a low glycemic index (GI) and glycemic load (GL).

Low GI/GL foods typically include fresh organic greens and vegetables, healthy oils, seeds and nuts, free range/hormone free beef, lamb, chicken and turkey, wild salmon, quinoa, sweet potato and avocados. Try working these low sugar, healthful foods into your holiday meals this season. Always double check labels and be sure to buy the freshest produce for your holiday meals by shopping at your local farmer’s market and organic grocery store!

This week I am sharing some of my favorite vital nutrients with you – ones that are truly essential for the human body to thrive, prevent cellular damage and the aging process, as well as even preventing disease.

Some of these power house nutrients are Vitamin C, Vitamin B’s, Minerals and Amino Acids.

Let’s talk first about Vitamin C-The Wonder Nutrient, my go to supplement if you have allergies, and excellent for healing mucous tissues and building collagen for structural health.

As an enzymatic co-factor, Vitamin C is involved in over 350 different biochemical pathways. It reduces inflammation and supports the adrenal and the immune function.

Foods high in Vitamin C include: bell pepper, kale, bok choy, parsley, strawberries, citrus, papaya, tomatoes, broccoli and more!

You might say, yay! I eat most of those foods!   I do too but, I still supplement with a high quality vitamin C formula, and I am going to tell you why.

If I wanted to have 956 mg, not even 1 gram of vitamin C, I will need to eat the following: 1 medium Papaya, 1 medium orange, 1 cup of each of the following: bell peppers, broccoli, strawberries, pineapple, cantaloupe, cauliflower, kale, cabbage, and bok choy!

That is so much food in volume that I would definitely have a bad case of gas and bloating!

Personally, I take 2000 mg of Vit C per day, with or without food. I recommend powdered Vitamin C, because it is easy to swallow and great to manage dosages for children as well.

If you have a sore throat, sprinkle some on your tongue- swish and swallow, it will help eliminate the virus, fungi or bacteria that started that sore throat in a jiffy!

For more detailed information about the Essential Nutrients, click here to get my free Essential Nutrients 101:  Quick Reference Guide.

And to get 15% off of your purchase of powdered Vitamin C, use the coupon code “15off” at my store here.


Grilled Chicken with Avocado Sauce

from Simply Gluten Free Cookbook by Chef Varouj
(Modified by Dr. Susanne to follow the Gut Restore/Heal Your Gut Food Checklist)

Yield: 4 servings
Prep time: 15 minutes
Cooking time: 10 minutes


For the chicken:

  • 4 chicken breasts, bone in or boneless
  • 2 teaspoons cumin, ground
  • 1 1/2 tablespoons coriander, ground
  • 3 tablespoons chili pepper, ground
  • 2 teaspoons Mexican oregano or regular oregano
  • 1 teaspoon cayenne
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 lime, juice, and zest
  • 1/4 cup olive oil-approximately

For the avocado sauce:

  • 2 large avocados
  • 1 lime
  • 1/2 cup packed cilantro leaves, more or less to taste
  • 1/2 teaspoon coriander
  • 1/8 cup olive oil
  •  salt and pepper to taste
  • stock or water as needed



  1. Mix all the spices in a bowl, add lime juice and zest, olive oil and salt and pepper and blend with whisk. Taste, adjust spice and salt to personal preference.
  2. Add chicken and marinade for at least 15 minutes and up to 4 days refrigerated. (the longer the better)
  3. Grill on medium heat for about 6-8 minutes per side turning once. Time will vary depending on the size and whether you have boneless or bone-in chicken.
  4. Serve sauce on the side.


For faster cooking and marinating: slice chicken breast in half horizontally, before marinating.

Avocado Sauce:

  1. Remove the avocado flesh by scooping it with a spoon into the food processor or blender.
  2. Add the next 3 ingredients and puree until smooth.
  3. While the machine is on add olive oil on a steady stream.
  4. Adjust consistency with a drop of water if desired.
  5. Add salt and pepper and serve.

Wilted Spinach with Sunflower Seeds

from Simply Gluten Free Cookbook by Chef Varouj
(Modified by Dr. Susanne to follow the Gut Restore/Heal Your Gut Food Checklist)

Yield: 2 servings
Prep time: 10 minutes

This is a very quick and easy side that could be prepared in few minutes.


  • 1 pound baby organic spinach, (washed with Vitamin C Crystals)
  • 1/8 cup of fresh chopped basil
  • 1/2 cup sunflower seeds or pumpkin seeds
  • 1/8 cup avocado oil
  • Pinch chili, optional
  • Salt and pepper to taste


  1. Choose a large sauté pan or pot to fit all the spinach at once.
  2. Heat the avocado oil on medium-high
  3. Add sunflower seeds and chili (if using) cook for a minute.
  4. Add spinach, season with salt and pepper, and constantly mix, from the bottom to the top.
  5. Cook only until the spinach leaves discolor. Time will vary depending on quantity and size of pot/sauté pan.


You are not cooking the spinach; it will barely change color and begin to wilt.


Photo courtesy of Chef Varouj –

“Quick” Breakfast

from Simply Gluten Free Cookbook by Chef Varouj
(Modified by Dr. Susanne to follow the Gut Restore/Heal Your Gut Food Checklist)

Yield: 1 serving
Prep time: 10 minutes
Cooking time: 10 minutes

This is my “convenience” breakfast, best of all, I always use leftovers meats, herbs and vegetables, and I add other ingredients to it as I wish.

If you don’t have leftovers, just follow the 1/8 of a cup of each ingredient for every 3 eggs as a guideline


  • 3 whole eggs (or 1-2 yolks and 3 egg whites)
  • 1-2 teaspoons coconut oil or ghee (use more if you need it)
  • 1/4 cup fresh spinach or arugula
  • 1/8 cup red pepper or tomato, diced
  • ¼ of an avocado
  • Salt and pepper, to taste
  • 1 tablespoon fresh basil, sliced


1. In a sauté pan, on medium, heat the oil, add arugula/spinach and red pepper and cook for 2 minutes.

2. Season with salt and pepper, add basil, cook for a minute longer

3. Add eggs, and stir till a creamy texture is achieved…

4. Add slices of avocado

NOTE: Always remember, when it comes to cooking eggs, regardless of how it is being prepared, they contain a high amount of proteins. Overcooking will uncoil the protein bonds and force the moisture out and therefore drying it.

Tip 2: Other possible combinations: Add leftover beef or chicken to the above recipe. Olives, with zucchini, diced fresh ripe tomatoes, basil and/or oregano.

Ask a hundred random people about deadly things we encounter in modern life and they might respond with answers such as violent crime, accidents involving guns, automobile crashes and heart attacks (among many other possible answers.) Most people probably would never think about the deadly killer that is all around us in virtually every part of the United States and every other developed nation. Toxic metals are found in the food we consume, pesticides and herbicides, kitchenware and accessories, building materials and even paint. We have been filling our environment and our bodies with deadly toxins for centuries yet little attention has been paid to these dangerous substances.

The biggest threats come from a relatively small number of toxic metals. There are six, in fact. These metals are

  • Mercury
  • Cadmium
  • Lead
  • Arsenic
  • Nickel
  • Aluminum

As you probably know, many of these metals have been used in common items such as batteries to cooking pots and household appliances. Now for the scary part- many people all over the world are exposed to these toxic metals from seemingly innocent places like the air we breathe and the food we eat.

Here are some symptoms to look out for:

  • Numbness in the mouth, tongue and throat
  • Vomiting or severe nausea
  • Abdominal pain and cramping
  • Difficulty breathing and/or irregular heart beat
  • Impaired motor, language or cognitive skills
  • Migraine type headaches

These symptoms indicate an acute exposure to toxic metals and should be addressed by your health care provider immediately.  Many of my patients find relief by using products such as Uber Greens, which you can find more information about here.

Chronic illness due to toxic metals is more difficult to diagnose because everyday millions of people deal with the exact same symptoms such as fatigue, foggy brain, joint pain, acid reflux, bloating, constipation insomnia, anxiety and depression. Ask your doctor to order blood, urine and/or hair analysis tests to further evaluate your body for possible exposure to toxic metals.

In my book The 7-Day Allergy Makeover, I go into detail about the dangers of toxic metals and how to avoid these poisons to prevent allergies and disease.

Here are some of the needle movers I recommend you to implement today:

  • Replace aluminum and stainless steel pots and pans with glass, enamel or ceramic cookware. Stainless steel pots and pans are made with nickel, which can cause a great deal of digestive and skin issues.
  • Use glass water bottles instead of steel canteens
  • Use porcelain, bamboo, or wooden utensils
  • Always use the recirculating air button while driving to prevent breathing in exhaust fumes and toxic metals such as mercury and lead.
  • Avoid aluminum based cosmetics and antiperspirants (increase risk of Alzheimer’s.)
  • Avoid flu shots and thimersol (mercury) based vaccines.
  • Check for lead based paint in your home and office.
  • Avoid and remove all silver dental fillings made of mercury
  • Use natural pesticides and insecticides such as rosemary and mint oil, instead of conventional chemical based pesticides, which are formulated with heavy metals such as arsenic and mercury.
  • Stop smoking and avoid second hand cigarette smoke- you are sucking down cadmium bombs!
  • Avoid eating “wide-mouthed” fish such as tuna, swordfish, bass, mahi mahi and shark and instead eat small wild caught fish such as sardines, anchovies, sable fish, sockeye salmon.
  • Organic is the best policy! Avoid conventionally grown produce, poultry and food. Chicken fed non-organic feed is contaminated with arsenic.
  • Drink purified water instead of tap water and avoid natural-spring water coming from granite rich land such as the Rocky and Sierra Mountains. Arsenic levels are high in granite rock.

We all need to be concerned about the toxic substances that are building up in our environment and potentially harming our children and our health. The toxic metals described above such as arsenic and mercury disrupt our energy output and nervous system, impair our senses, affect our children’s development and can even lead to cancer. We all need to work together to eliminate the use of these toxic materials but in the meantime we must make a strong effort to reduce our exposure to arsenic, lead, mercury and other toxic metals. We owe it to our children and ourselves!