Beans and Phytates

Beans contain phytates, which bind up minerals in food and prevent your body from utilizing them. This means they’re not digested and can cause inflammation, bloating, indigestion and gas. The lifestyle changes we have made aim to create an alkaline body because disease can only thrive in an acidic body. We eat anti-inflammatory foods because inflammation is a leading contributing cause to diseases like heart disease and diabetes. Inflammation is a condition that damages healthy tissue, raises blood pressure and can potentially encourage cancer cells to grow. Most diseases such as arthritis, asthma, allergies, cancer, Alzheimer’s diabetes and heart disease, have an underlying basis in inflammation and can be made better or worse based on your diet.

According to the Weston A. Price Foundation, it is not necessary to completely eliminate phytic acid from the diet, only to keep it to acceptable levels. An excess of 800 mg phytic acid per day is probably not a good idea. High-phytate diets result in mineral deficiencies. In populations where cereal grains provide a major source of calories, rickets and osteoporosis are common. (Source)

Recipe Notes

Back to the chili! This is super easy to prepare as far as chili goes. We have a local grocery store that sells fresh organic salsa and I use that in this recipe. If you cannot find a fresh, real salsa, the following tastes great with this recipe. Simply combine all ingredients:

4 large tomatoes, chopped
1 onion, chopped
1/2 cup chopped fresh cilantro
3 cloves garlic, minced
1 tablespoon lime juice
salt to taste
1 jalapeno pepper, minced (optional)

This recipe also calls for tomato sauce. When purchasing your tomato sauce, make sure the bottle is made of glass or that the can is produced without BPA.  We use Muir Glen Organic Tomato Sauce, No Salt Added because the lining of their cans are produced without BPA. “The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young. Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.” http://www.rodale.com/food-ingredients-avoid

Here is a great reference for BPA free canned food brands: http://bpafreecannedfood.wordpress.com/bpa-free-canned-food-brands/
Here is a BPA Canned Food Pocket Guide to take with you to the store: http://bpafreecannedfood.wordpress.com/bpa-free-pocket-guide/

The Breast Cancer Fund and Silent Spring Institute found that BPA levels in families who ate fresh instead of canned or plastic-packaged food for THREE days dropped by 60%!

Grain-Free Naan

We recently discovered a grain-free naan recipe that pairs beautifully with this dish. The recipe comes from the blog My Heart Beets and can be found here. This naan recipe is super easy and only calls for 3 ingredients.

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Real Chili

Prep Time: 20 minutes

Cook Time: 1 hour

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 2 pounds ground beef
• 1 small onion, chopped
• 1 tsp ground black pepper
• 1/2 tsp garlic salt
• 3 cups tomato sauce
• 1 1/2 cups salsa
• 1/4 cup chili seasoning

Instructions

1. Combine ground beef and onion in large saucepan over medium heat.
2. Cook for 8-10 minutes or until meat is browned.
3. Drain grease.
4. Add black pepper, garlic salt, tomato sauce, salsa and chili seasoning.
5. Mix well, reduce heat to low and simmer for at least an hour.
6. Enjoy!

Notes:

Purchase grass-fed, organic beef if possible.

Real Chili

2 pounds ground beef
1 small onion, chopped
1 tsp ground black pepper
1/2 tsp garlic salt
3 cups tomato sauce
1 1/2 cups salsa
1/4 cup chili seasoning

1. Combine ground beef and onion in large saucepan over medium heat.
2. Cook for 8-10 minutes or until meat is browned.
3. Drain grease.
4. Add black pepper, garlic salt, tomato sauce, salsa and chili seasoning.
5. Mix well, reduce heat to low and simmer for at least an hour.
6. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

I highly recommend purchasing organic spices. The reasons to buy organic herbs and spices are the same as the reasons to buy organic produce —  spices may be contaminated with pesticide residues and with genetically modified ingredients. Organic spices contain none of the fillers (like sugar), synthetic anti-caking agents, artificial colors, flavors or preservatives that may be found in conventional spices. Organic herbs and spices are also not irradiated. The best route is probably to ground your own organic spices, I simply just don’t have time for that. Penzeys is a great source for spices. I also get a lot of my spices from Amazon.com.

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Real Chili Seasoning

Prep Time: 5 minutes

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 4 tbsp chili powder
• 4 tsp ground cumin
• 1 tsp cayenne pepper (optional)
• 1 tsp garlic powder
• 2 tsp onion powder
• 4 tsp Himalayan pink salt
• 1 tsp black pepper

Instructions

1. Combine all ingredients.
2. Add to chili.
3. Enjoy!

Notes:

Use organic spices if possible.

Real Chili Seasoning

• 4 tbsp chili powder
• 4 tsp ground cumin
• 1 tsp cayenne pepper (optional)
• 1 tsp garlic powder
• 2 tsp onion powder
• 4 tsp Himalayan pink salt
• 1 tsp black pepper

1. Combine all ingredients.
2. Add to chili.
3. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

The recipe comes from The Paleo Slow Cooker by Arsy Vartanian. Check out her Facebook page at Rubies & Radishes. I usually tweak recipes when I use a cookbook, but not this one. If you like a spicier dish, you could add some red pepper flakes. I did not do this because my son does not like spicy, but I think it would be a delicious addition if you do like spicy.

This recipe uses raw coconut vinegar, which I have not introduced on my blog yet. Coconut vinegar contains 17 health-promoting amino acids, broad-spectrum B vitamins, vitamin C, and naturally occurring FOS (a prebiotic that promotes digestive health). It also has an alkalizing effect in the body, much the same as apple cider vinegar. Although vinegar is an acidic food, when it is metabolized by the body, it becomes alkaline producing. The naturally occurring organic acids found in coconut sap vinegar, provide the body with important minerals such as potassium, calcium, sodium and magnesium. These and other minerals form compounds in the body that convert acid body fluids into alkaline. These are known as alkalizing minerals.

Remember, an acid body is a magnet for sickness, disease, cancer and aging. Eating more alkaline foods helps shift your body’s pH and oxygenates your system. Alkaline foods keep your body healthy and functioning correctly, preventing and combating cancer. Cancer cannot thrive in an alkaline environment.

With cheaper/toughter cuts of meat I always add a tablespoon of  vinegar to my cooking liquids. By doing this, roasts, stew meats and steaks come out tender and juicy every time. The vinegar helps break down meat fibers, making them more tender and flavorful.

I also used coconut aminos for this recipe, which is a healthy alternative to Soy and Tamari sauce. No table salt or preservatives are added — most soy sauces contain sodium benzoate and all contain soybeans (91 percent of soy crops are genetically modified.) The most notable nutritional benefit of coconut aminos is the amino acid content compared to soy-based sauces — commonly described as the building blocks of protein.

Although it’s often lauded as a healthy, cholesterol-free, cheap, low-fat protein alternative to meat, soy is not a health food. Any foods that list soy in any form as an ingredient should be avoided. Soy protein, soy isolate, and soy oil are present in about 60 percent of the foods on the market and have been shown to impair fertility and affect estrogen in women, lower sex drive, and trigger puberty early in children. Soy can also add to the imbalance between omega-6 and omega-3 fatty acids. The only soy products fit for human consumption are fermented and organic and you will never find this type of soy in any processed foods.

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Crock Pot Korean Beef (Bulgogi)

Cook Time: 8 hours

Number of servings: 4

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 4 cloves garlic, crushed
• 2 tbsp coconut vinegar or mirin
• 4 tbsp coconut aminos or Tamari
• 2 tbsp sesame oil
• 1 tbsp honey
• 2 lbs flank steak, thinly sliced
• 1/2 onion, chopped
• 1 tbsp ghee
• green onion for garnish
• salt and pepper just before serving

Instructions

1. Mix all the ingredients except meat, onion and ghee in a bowl.
2. Pour marinade over meat and marinate for at least a few hours or up to overnight in the refrigerator.
3. Remove meat from marinade and let stand to dry a bit.
4. Reserve the marinade.
5. Sauté the onion in the ghee in a heavy-bottomed pan over medium heat for 5 minutes, until translucent.
6. Transfer to the slow cooker.
7. Turn the heat up to medium high and brown the meat in batches for about 5 minutes each batch.
8. Place in slow cooker.
9. Add the marinade to the slow cooker.
10. Cook on low for 6-8 hours.
11. Enjoy!

Notes:

Slice the beef very thinly AGAINST the grain. Meat is made up of bundles of long muscle fibers that are laid out parallel to one another. If you slice parallel to the grain, you end up with long muscle fibers that are tough for your teeth to break through. Slicing thinly against the grain, however, delivers very short pieces of muscle fiber that are barely held together.

Crock Pot Korean Beef (Bulgogi)

• 4 cloves garlic, crushed
• 2 tbsp coconut vinegar or mirin
• 4 tbsp coconut aminos or Tamari
• 2 tbsp sesame oil
• 1 tbsp honey
• 2 lbs flank steak, thinly sliced
• 1/2 onion, chopped
• 1 tbsp ghee
• green onion for garnish

1. Mix all the ingredients except meat, onion and ghee in a bowl.
2. Pour marinade over meat and marinate for at least a few hours or up to overnight in the refrigerator.
3. Remove meat from marinade and let stand to dry a bit.
4. Reserve the marinade.
5. Sauté the onion in the ghee in a heavy-bottomed pan over medium heat for 5 minutes, until translucent.
6. Transfer to the slow cooker.
7. Turn the heat up to medium high and brown the meat in batches for about 5 minutes each batch.
8. Place in slow cooker.
9. Add the marinade to the slow cooker.
10. Cook on low for 6-8 hours.
11. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

Not only is it delicious, but it only takes minutes to prepare. Simply prepare the rub, apply the rub and the rest is done in the oven. This brisket has everything you would want in a piece of meat…. tender, juicy and full of flavor.

When choosing a beef broth, a bone broth would make a great choice. To make a bone broth, simply place grass-fed bone marrow bones (approximatly 4 pounds) in a crock pot with 4 quarts of water, 1 smashed clove of garlic, 2 tbsp of apple cider vinegar and 1 tsp Himalayan pink salt. The acidic nature of the vinegar helps to draw minerals out of the bones. Cook on low for 16-24 hours. Strain out the bones and pieces before using.

Broth is an excellent source of minerals and is known to boost the immune system and improve digestion. Its high calcium, magnesium, and phosphorus content make it great for bone and tooth health. Bone broth also supports joints, hair, skin, and nails due to its high collagen content. In fact, some even suggest that it helps eliminate cellulite as it supports smooth connective tissue. Many people are concerned about how to get calcium when avoiding modern dairy-based foods. Fortunately, it’s actually quite simple to get adequate calcium even while eliminating dairy. Leafy greens (chard, collards, kale and spinach) are rich in minerals like calcium, but we can also find minerals and other health-promoting constituents in traditionally-made broth.

When I first started making this brisket I used seasoned salt in the recipe. I now make my own seasoned salt to avoid GMO sugar found in Lawry’s and other seasoned salts. It takes minutes to make and the ingredients are included in the recipe notes below.

I use Organic Coconut Palm Sugar in the rub. It is a rich unrefined brown sugar with a deep caramel flavor. It is produced by tapping the sweet nectar from the tropical coconut palm tree flower and drying the nutrient rich juice in a large open kettle drum. The juice condenses into a delicious, handmade whole brown sugar that adds warm color and a depth of flavor to baking. It is delightful in brownies, cookies and cakes and also makes a perfect topping for oatmeal. Organic Coconut Palm Sugar also is commonly used to sweeten Asian dishes, sauces and beverages. Switching from regular sugar to coconut palm sugar could prevent the blood sugar crashes that make you hungry and then cause you to gain weight. See why coconut palm sugar could be the best sugar alternative.

Fresh ground black pepper is best for this recipe. When pepper is ground it immediately starts losing the flavor and aroma of its volatile oils, so it should be ground just before using. Keep a pepper mill  near the store that you can reach for whenever you need it.

When purchasing your brisket, make sure you purchase a Beef Brisket. I recently shared this recipe with a friend and she mistakenly purchased a corned beef brisket, which did not work. You also want to make sure you cover the brisket very tightly with foil when cooking for the last 3 hours so it does not dry out.

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Spice Rubbed Beef Brisket

Prep Time: 10 minutes

Cook Time: 4 hours

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food. www.wholefoodrealfood.com

Ingredients

• 2 tbsp chili powder
• 1 tbsp Himalayan pink salt
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp ground black pepper
• 1 tablespoon coconut palm sugar
• 1 tablespoon seasoned salt (see notes below on how to make your own seasoned salt)
• 1 (4 pound) beef brisket
• 1 1/2 cups beef broth

Instructions

1. Preheat oven to 350 degrees F.
2. Combine spices in a small bowl and blend.
3. Apply rub to surface of brisket.
4. Cook brisket, uncovered, in preheated oven for 1 hour.
5. Remove from oven and add beef broth to roasting pan. Lower oven temperature to 300 degrees F, cover roasting pan tightly with foil, and cook 3 more hours.
6. Let brisket rest 30 minutes before slicing.
7. Slice against the grain, place slices back in broth in a serving dish.
8. Enjoy!

Notes:

Homemade seasoned salt: 2 tbsp Himalayan pink salt, 2 tsp coconut palm sugar, 1/2 tsp paprika, 1/4 tsp turmeric, 1/4 tsp onion powder, 1/4 tsp garlic powder

Spice Rubbed Brisket

• 2 tbsp chili powder
• 1 tbsp Himalayan pink salt
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp ground black pepper
• 1 tablespoon organic coconut palm sugar
• 1 tablespoon seasoned salt (see notes below on how to make your own seasoned salt)
• 1 (4 pound) beef brisket
• 1 1/2 cups beef broth

1. Preheat oven to 350 degrees F.
2. Combine spices in a small bowl and blend.
3. Apply rub to surface of brisket.
4. Cook brisket, uncovered, in preheated oven for 1 hour.
5. Remove from oven and add beef broth to roasting pan. Lower oven temperature to 300 degrees F, cover roasting pan tightly with foil, and cook 3 more hours.
6. Let brisket rest 30 minutes before slicing.
7. Slice against the grain, place slices back in broth in a serving dish.
8. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

These particular meatballs are called Sloppy Joe Meatballs and are from the Primal Cravings cookbook by Megan Mccullough Keatley and Brandon Keatley. They really taste like sloppy joes! The only modification we made to the recipe was the omission of sugar. The original recipe calls for 1/3 cup coconut sugar in the sauce. I tasted the sauce without the sugar and did not feel the addition of sugar was necessary.

The recipe calls for worcestershire sauce, which we don’t use often because it contains sugar. Some worcestershire sauces also contain gluten. Lea & Perrins Worcestershire is gluten free. Read your ingredient label. If it contains malt vinegar, it contains gluten. French’s also makes a gluten free Worcestershire Sauce, just make sure to read the label first to ensure you’re buying the right one.

When purchasing your tomato paste, make sure the bottle is made of glass or that the can is produced without BPA.  We use Bionaturae Organic Tomato Paste because the container is made of glass.  When we use tomato sauce, we purchase Muir Glen Organic Tomato Sauce, No Salt Added because the lining of their cans are produced without BPA. “The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young. Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.” http://www.rodale.com/food-ingredients-avoid

Here is a great reference for BPA free canned food brands: http://bpafreecannedfood.wordpress.com/bpa-free-canned-food-brands/
Here is a BPA Canned Food Pocket Guide to take with you to the store: http://bpafreecannedfood.wordpress.com/bpa-free-pocket-guide/

The Breast Cancer Fund and Silent Spring Institute found that BPA levels in families who ate fresh instead of canned or plastic-packaged food for THREE days dropped by 60%!

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Sloppy Joe Meatballs

Prep Time: 20 minutes

Cook Time: 20 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• FOR THE MEATBALLS
• 1 large yellow onion, diced
• 2 pounds ground beef (preferably organic)
• 3 tbsp Worcestershire sauce
• 2 tbsp coconut aminos
• 2 tbsp apple cider vinegar
• Salt & pepper to taste
• FOR THE SAUCE
• 1 28-ounce can tomato sauce
• 1/2 cup water
• 2 tbsp tomato paste
• 2 tbsp Worcestershire sauce
• 1 tbsp coconut aminos
• 1 tbsp apple cider vinegar
• 1/2 cup roasted red peppers, diced
• Salt to taste

Instructions

1. Preheat oven to 350 degrees F.
2. In a medium pot, heat a tablespoon of butter over medium heat. Add the onion and sauté until cooked through.
3. Meanwhile, in a large bowl, combine the rest of the meatball ingredients. Once the onions are cooked, add half of them to the meatball mixture (keeping the other half in the pot). Use your hands or a scoop to form the meat into balls. Place the balls onto a baking sheet and bake until cooked through -- depending on the size of your meatballs, about 15-20 minutes.
4. Meanwhile, add the sauce ingredients to the onions in the pot. Simmer the sauce while the meatballs bake in the oven.
5. Place the meatballs int he sauce and let them get cozy and hang out for a few minutes before serving.
6. Enjoy!

Sloppy Joe Meatballs

FOR THE MEATBALLS

• 1 large yellow onion, diced
• 2 pounds ground beef (preferably organic)
• 3 tbsp Worcestershire sauce
• 2 tbsp coconut aminos
• 2 tbsp apple cider vinegar
• Salt & pepper to taste

FOR THE SAUCE

• 1 28-ounce can tomato sauce
• 1/2 cup water
• 2 tbsp tomato paste
• 2 tbsp Worcestershire sauce
• 1 tbsp coconut aminos
• 1 tbsp apple cider vinegar
• 1/2 cup roasted red peppers, diced
• Salt to taste

1. Preheat oven to 350 degrees F.
2. In a medium pot, heat a tablespoon of butter over medium heat. Add the onion and sauté until cooked through.
3. Meanwhile, in a large bowl, combine the rest of the meatball ingredients. Once the onions are cooked, add half of them to the meatball mixture (keeping the other half in the pot). Use your hands or a scoop to form the meat into balls. Place the balls onto a baking sheet and bake until cooked through — depending on the size of your meatballs, about 15-20 minutes.
4. Meanwhile, add the sauce ingredients to the onions in the pot. Simmer the sauce while the meatballs bake in the oven.
5. Place the meatballs int he sauce and let them get cozy and hang out for a few minutes before serving.
6. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

We used frozen broccoli with this dish. Frozen vegetables are great to keep on hand for nights you need to put together something quick. While canned vegetables tend to lose a lot of nutrients during the preservation process (notable exceptions include tomatoes and pumpkin), frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.

While the first step of freezing vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables in a relatively nutrient-rich state.

On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but these vegetables will never have the same nutritive value as if they had been allowed to fully ripen on the vine. In addition, during the long haul from farm to fork, fresh fruits and vegetables are exposed to lots of heat and light, which degrade some nutrients, especially delicate vitamins like C and the B vitamin thiamin. (Source)

This meal is a great alternative to Hamburger Helper and can be prepared in almost the same amount of time. If you are curious, here are the ingredients in the Hamburger Helper Beef Pasta box. Items highlighted in red are likely GMO.

Enriched pasta (wheat flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid)
Corn Starch
Maltodextrin
Salt
Enriched Flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid)
Dried Onion
Monosodium Glutamate
Color (caramel color, yellow 5 lake, yellow 5)
Hydrolyzed Vegetable Protein (corn, wheat, soy)
Potassium Chloride
Yeast Extract
Partially Hydrogenated Soybean Oil
Natural Flavor
Spice
Monoglycerides
Sugar
Beef Stock
Corn Syrup
Disodium Inosinate
Disodium Guanylate
Beef Fat
Sulfiting Agents
Garlic
Soy Sauce (soybeans, wheat, salt)
Silicon Dioxide

If you have used Hamburger Helper in the past, I hope this recipe is helpful to you!

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Ground Beef and Broccoli

Prep Time: 5 minutes

Cook Time: 15 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 2 tbsp ghee
• 2 pounds organic grass-fed ground beef
• 1 onion, chopped
• 12 oz frozen organic broccoli (cooked)
• 2 tsp garlic powder
• 1 tsp Himalayan Pink Salt
• 1/2 tsp black pepper

Instructions

1. Melt ghee in pan over medium heat.
2. Cook onions for about 5 minutes, until tender.
3. Crumble beef in pan, add garlic powder, salt & pepper, cook until brown.
4. Add cooked broccoli.
5. Enjoy!

Ground Beef and Broccoli

2 tbsp ghee
2 pounds organic grass-fed ground beef
1 onion, chopped
12 oz frozen organic broccoli (cooked)
2 tsp garlic powder
1 tsp Himalayan Pink Salt
1/2 tsp black pepper

1. Melt ghee in pan over medium heat.
2. Cook onions for about 5 minutes, until tender.
3. Crumble beef in pan, add garlic powder, salt & pepper, cook until brown.
4. Add cooked broccoli.
5. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

Eat Better. Feel Better.

The first ingredient is coconut aminos, which is a healthy alternative to Soy and Tamari sauce. No table salt or preservatives are added.  The most notable nutritional benefit of coconut aminos is the amino acid content compared to soy sauces — commonly described as the building blocks of protein. Soy sauce contains sodium benzoate, which is is a preservative that promotes cancer and kills healthy cells. Soy sauces also contains soybeans and 91 percent of soy crops are genetically modified, which makes soy sauce a likely source of GMOs.

Any foods that list soy in any form as an ingredient should be avoided — soy is NOT a health food. Soy protein, soy isolate, and soy oil are present in about 60 percent of the foods on the market and have been shown to impair fertility and affect estrogen in women, lower sex drive, and trigger puberty early in children. Soy can also add to the imbalance between omega-6 and omega-3 fatty acids. The only soy products fit for human consumption are fermented and organic and you will never find this type of soy in any processed foods.

I used maple syrup and honey instead of sugar to sweeten the marinade. Maple syrup is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential for energy production and antioxidant defenses. Zinc and manganese are also important allies in the immune system.

When purchasing your honey, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

We used ribeye steaks, but this marinade can be used for any cut of steak. We really enjoyed it and I hope you do too!

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Teriyaki Ribeye Steak

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Ingredients

• 2 (6 ounce) lean beef ribeye steaks
• 2 tablespoons coconut aminos
• 2 tablespoons water
• 1 tablespoon maple syrup
• 1 1/2 teaspoons honey
• 1 1/2 teaspoons Worcestershire sauce
• 1 1/4 teaspoons distilled white vinegar
• 1 teaspoon olive oil
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/8 teaspoon ground ginger
• Himalayan pink salt & pepper

Instructions

1. Sprinkle steaks with salt and pepper on both sides.
2. Whisk together the coconut aminos, water, maple syrup, honey, Worcestershire sauce, vinegar, olive oil, onion powder, garlic powder, and ground ginger in a large bowl.
3. Pierce steaks several times with a fork.
4. Marinate steaks in soy sauce mixture for at least 2 hours.
5. Grill the steaks 15 minutes per side for medium.
6. Alternatively, cook the steaks in a hot skillet over medium heat for 7 minutes per side for medium.
7. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).
8. Enjoy!

Teriyaki Ribeye Steak

2 (6 ounce) lean beef ribeye steaks
2 tablespoons coconut aminos
2 tablespoons water
1 tablespoon maple syrup
1 1/2 teaspoons honey
1 1/2 teaspoons Worcestershire sauce
1 1/4 teaspoons distilled white vinegar
1 teaspoon olive oil
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon ground ginger
Himalayan pink salt & pepper

1. Sprinkle steaks with salt and pepper on both sides.
2. Whisk together the coconut aminos, water, maple syrup, honey, Worcestershire sauce, vinegar, olive oil, onion powder, garlic powder, and ground ginger in a large bowl.
3. Pierce steaks several times with a fork.
4. Marinate steaks in soy sauce mixture for at least 2 hours.
5. Grill the steaks 15 minutes per side for medium.
6. Alternatively, cook the steaks in a hot skillet over medium heat for 7 minutes per side for medium.
7. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).
8. Enjoy!

~ “When you know better, you do better.” – Maya Angelou

We honestly did not miss the noodles or the cheese. This was a wholesome, fulfilling dish. I chose to peel the zucchini, this is not necessary, just my personal preference. You will be surprised at how much 1/2 tsp of cayenne pepper will spice this dish up. If you are serving people who don’t care for spicy, you can omit the cayenne or reduce it to 1/4 tsp. My kids thought it was spicy but still ate and enjoyed it. I was happy because it forced them to drink a lot of water :).

When purchasing your tomato paste, make sure the bottle is made of glass or that the can is produced without BPA.  We use Bionaturae Organic Tomato Paste, the cans are lined with clear, protective lining and are lead free. When we use diced tomatoes, we purchase Muir Glen Organic Diced Tomatoes, No Salt because the lining of their cans are produced without BPA. “The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young. Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.” (Source)

Here is a great reference for BPA free canned food brands.
Here is a BPA Canned Food Pocket Guide to take with you to the store.

The Breast Cancer Fund and Silent Spring Institute found that BPA levels in families who ate fresh instead of canned or plastic-packaged food for THREE days dropped by 60%!

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Lasagna with Zucchini Noodles

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

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Ingredients

• 2 lb ground beef
• 1 lb Italian sausage, casing removed
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tbsp dried oregano
• 2 tbsp dried basil
• 1/2 tsp cayenne pepper
• 1 can (28 oz.) diced tomatoes, drained
• 1 can tomato paste
• 1 cup black olives, pitted and sliced (optional)
• 4 zucchinis, sliced to form noodle-like ribbons
• Extra Virgin Olive Oil
• Himalayan pink salt and freshly ground black pepper to taste

Instructions

1. Preheat oven to 350 F.
2. Heat a pot over a medium heat and cook the onion and garlic in olive oil until the onion starts to lose its color, about 3 minutes.
3. Add the ground beef as well as the sausage meat and cook until just cooked through and browned.
4. Season the mixture to taste with Himalayan pink salt and freshly ground black pepper and add the dried oregano, dried basil and cayenne pepper.
5. Add the diced tomatoes and the tomato paste and mix everything well to combine.
6. Line the bottom of a baking dish with zucchini noodles placed side by side and top off with half the meat and tomato mixture. Sprinkle half the black olives over.
7. Add a second layer of zucchini noodles and top off with the remaining meat mixture and olives.
8. Place in the oven to bake for 35 minutes.

Notes:

Purchase organic, grass-fed beef if possible.

Lasagna with Zucchini Noodles

2 lb ground beef
1 lb Italian sausage, casing removed
1 onion, diced
4 cloves garlic, minced
2 tbsp dried oregano
2 tbsp dried basil
1/2 tsp cayenne pepper
1 can (28 oz.) diced tomatoes, drained
1 can tomato paste
1 cup black olives, pitted and sliced (optional)
4 zucchinis, sliced to form noodle-like ribbons
Extra Virgin Olive Oil
Himalayan pink salt and freshly ground black pepper

1. Preheat your oven to 350 F.
2. Heat a pot over a medium heat and cook the onion and garlic in olive oil until the onion starts to lose its color, about 3 minutes.
3. Add the ground beef as well as the sausage meat and cook until just cooked through and browned.
4. Season the mixture to taste with Himalayan pink salt and freshly ground black pepper and add the dried oregano, dried basil and cayenne pepper.
5. Add the diced tomatoes and the tomato paste and mix everything well to combine.
6. Line the bottom of a baking dish with zucchini noodles placed side by side and top off with half the meat and tomato mixture. Sprinkle half the black olives over.

7. Add a second layer of zucchini noodles and top off with the remaining meat mixture and olives.

8. Place in the oven to bake for about 30 minutes.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

~ “There is no love sincerer than the love of food.” – George Bernard Shaw, 1903

When purchasing your tomato paste, make sure the bottle is made of glass or that the can is produced without BPA.  We use Bionaturae Organic Tomato Paste, the cans are lined with clear, protective lining and are lead free.  When we use tomato sauce (not needed for this recipe), we purchase Muir Glen Organic Tomato Sauce, No Salt Added because the lining of their cans are produced without BPA. “The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young. Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.” http://www.rodale.com/food-ingredients-avoid

Here is a great reference for BPA free canned food brands: http://bpafreecannedfood.wordpress.com/bpa-free-canned-food-brands/
Here is a BPA Canned Food Pocket Guide to take with you to the store: http://bpafreecannedfood.wordpress.com/bpa-free-pocket-guide/

The Breast Cancer Fund and Silent Spring Institute found that BPA levels in families who ate fresh instead of canned or plastic-packaged food for THREE days dropped by 60%!

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Slow-Cooker Beef Ragu

Prep Time: 10 minutes

Cook Time: 4 hours, 30 minutes

Number of servings: 6-8

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Ingredients

• 1 medium yellow onion, diced small
• 3 garlic cloves, minced
• 6 tablespoons tomato paste
• 3 tablespoons chopped fresh oregano leaves (or 3 teaspoons dried)
• 1 beef chuck roast (4 pounds), halved (preferably grass-fed, organic)
• Himalayan pink salt and ground pepper
• 1 to 2 tablespoons red-wine vinegar

Instructions

1. In a 5-to-6-quart slow cooker, combine onion, garlic, tomato paste, and oregano.
2. Season roast with salt and pepper and place on top of onion mixture. Add 2 cups water, cover, and cook on high until meat is tender and can easily be pulled apart with a fork, 4 1/2 hours (or 9 hours on low).
3. Let cool 10 minutes, then shred meat in slow cooker with 2 forks and stir in vinegar to taste.

Notes:

Purchase all organice ingredients if possible. I have made this on the high and the low setting. The meat was more tender on the low setting.

Print Spaghetti Squash recipe here.

Slow-Cooker Beef Ragu ~ Recipe adapted from Everyday Food, March 2012

Ingredients (purchase organic ingredients if possible):

• 1 medium yellow onion, diced small
• 3 garlic cloves, minced
• 6 tablespoons tomato paste
• 3 tablespoons chopped fresh oregano leaves (or 3 teaspoons dried)
• 1 beef chuck roast (4 pounds), halved (preferably grass-fed, organic)
• Himalayan pink salt and ground pepper
• 1 to 2 tablespoons red-wine vinegar

1. In a 5-to-6-quart slow cooker, combine onion, garlic, tomato paste, and oregano.

2. Season roast with salt and pepper and place on top of onion mixture. Add 2 cups water, cover, and cook on high until meat is tender and can easily be pulled apart with a fork, 4 1/2 hours (or 9 hours on low).

3. Let cool 10 minutes, then shred meat in slow cooker with 2 forks and stir in vinegar to taste.

Spaghetti Squash

2 whole spaghetti squash
1/4 cup extra-virgin olive oil
Himalayan pink salt and freshly ground black pepper

1. Preheat the oven to 450 degrees F.
2. Split the squashes in half and scrape out seeds. Line an oven tray with aluminum foil. Season the spaghetti squash with olive oil, salt, and pepper. (You will notice one of my halves is missing pepper — I leave pepper off the one I serve to the kids).

3. Place flesh side down and roast for 30 to 40 minutes until fully cooked.

4. Remove from the oven and let rest until cool enough to handle.

5. When squash is cool enough to handle, using a large kitchen spoon scrape the strands of squash from the inside of the skin.
6. Serve the Ragu over the squash.  Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”