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!

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“When you know better, you do better.”

We used to use Hershey’s Chocolate Syrup until I started paying attention to labels. I am so upset that I used to feed this stuff to my kids, which is one of the main reasons I started this blog. After figuring out what so many of today’s food products are made from, I feel a moral obligation to share this information with as many people as possible. But I digress….

Here is a breakdown of the ingredients in Hershey’s Chocolate Syrup (items bolded in Red are potential GM (genetically modified) ingredients:

– High Fructose Corn Syrup
– Corn Syrup
– Water
– Cocoa
– Sugar
– Potassium Sorbate
– Salt
- Mono- And Diglycerides
- Xanthan Gum
- Polysorbate 60
- Vanillin
- Artifical Flavor

1. High Fructose Corn Syrup

What it is: Sweetener: Soft drinks, other processed foods.
What we know: High fructose corn syrup (HFCS) is produced from cornstarch that has been enzymatically treated and then is subjected to several other processing steps to form a highly processed, unnatural liquid sweetener. Since its introduction, HFCS has replaced sugar in numerous processed foods because it’s cheaper and easier to blend than sugar. It is best to avoid this highly processed, unnatural sugar. HFCS causes insulin resistance, diabetes, hypertension, increased weight gain, and not to mention manufactured from genetically modified corn.

- Information Provided By: American Chemical Society, American Journal of Clinical Nutrition, Mayo Clinic, WebMD, CSPI, Chi-Tang Ho, Ph.D. Rutgers University, Wikipedia, www.wakingtimes.com

2. Corn Syrup

What it is: Corn syrup is a sweetener manufacturers use in processed foods, including canned fruits and vegetables, ice cream, salad dressings and lunch meats.
What we know: Much of the corn manufacturers grow and use today are genetically modified. Eating foods and food products made from genetically modified corn may increase your risk of liver and kidney toxicity. Corn syrup may increase the risk of diarrhea. Eating foods and drinking beverages made with corn syrup, especially high-fructose corn syrup, can increase your weight and fat.

– Information Provided By: Livestrong.com

3. Sugar

What it is: Sugar is a nutrient in foods your body converts into glucose for cells to metabolize for energy. Dietary sugars are found in whole grains, fruits, vegetables and other foods. Manufacturers often add sugars to foods to give them a sweeter flavor to make the product more appealing to consumers. Yet eating too much sugar can increase your risks of certain health conditions. – Livestrong.com
What we know: The average American consumes 142 pounds of sugar a year! Sugar weakens our immune system, causes inflammation, and spikes our insulin levels. It’s also highly addictive. Cancer cells need sugar to thrive. When you consume sugar-laden foods, your pancreas’ beta cells produce insulin. By consuming sugar excessively, an overproduction of insulin may occur and you may become immune to its effects. Reducing sugar intake and normalizing your insulin levels can lower your risk of cancer.” – Dr. Joseph Mercola

4. Potassium Sorbate

What it is: One of the most prolific preservatives in the food industry.
What we know: It is recommended to avoid this chemical. The food industry and its scientists will parrot endless myths that potassium sorbate is not a health threat because of its safety record and non-toxic profile. This could not be further from the truth. Food and chemical toxicology reports have labeled potassium sorbate as a carcinogen, showing positive mutation results in the cells of mammals. Other studies have shown broad systemic and toxic effects on non-reproductive organs in animals. No long term studies have ever been initiated on either animals or humans, so there is simply not enough evidence to theorize what could happen after years of ingesting this preservative. However, based on short-term carcinogenic and toxic effects, is it worth the risk to find out?

- Information Provided By: Waking Times

5. Mono- and Diglycerdies

What it is: Monoglycerides and diglycerides are food additives commonly used to combine ingredients containing fats with those containing water, two types of ingredients that don’t ordinarily combine well. Food manufacturers typically use them to extend a product’s shelf life.
What we know: Made up in part of fatty acids, mono- and diglycerides may contain trans fats, either when manufactured in a lab or, if they come from an animal or vegetable source, when exposed to heat for processing into packaged and prepared foods. Trans fats have been associated with increased risk of numerous diseases, including heart disease, stroke and diabetes. They promote inflammation and obesity; raise LDL, or bad, cholesterol levels; and lower HDL, or good, cholesterol levels.

– Information provided by: Livestrong.com

6. Polysorbate 60

What it is: Used as an emulsifier, thickener and stabilizer.
What we know: According to the “Journal of National Cancer Institute,” the “Journal of Nutrition” and the FAO Nutrition Meetings Report Series, polysorbate 60 can cause detrimental reproductive effects, organ toxicity and cancer in high doses.

7. Xanthan Gum

What it is: Xanthan Gum is made by fermenting corn sugar with a bacteria,Xanthomonas campestris. Xanthan gum is an emulsifier. It helps ingredients blend more effectively and stay blended while waiting on a shelf. It is also used as a thickener.
What we know:  Xanthan gum may be derived from a variety of sources such as corn, wheat, or soy making it a likely source of GMOs.

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Chocolate Sauce

Prep Time: 1 minute

Cook Time: 2 minutes

Total Time: 3 minutes

See Detailed Nutrition Info on

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

Ingredients

• 1/2 cup Enjoy Life Chocolate Chips
• 1/2 tsp Coconut Oil

Instructions

1. Combine ingredients in a small bowl.
2. Microwave for 20 second intervals, stirring in-between intervals until chocolate is smooth.
3. Enjoy!

Chocolate Sauce

1/2 cup Enjoy Life Chocolate Chips
1/2 tsp Coconut Oil

1. Combine ingredients in a small bowl.
2. Microwave for 20 second intervals, stirring in-between intervals until chocolate is smooth.
3. Enjoy!

Eat Better. Feel Better.

The Bragg dressings are good, but pricey so I decided to try and make some dressing myself and the following recipe was the winner. I tried a bunch of different combinations, which were all just ok. The kids didn’t really love them and my husband and I didn’t think they were anything special, until I found this recipe! The kids love it and my daughter asks me to put it on all of her salads. This was amazing to me, because the only dressing I could ever get them to eat was Ranch, and this recipe is not even close to Ranch, but they love it! I hope you enjoy it too!

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Balsamic Vinegar Dressing

Prep Time: 8 minutes

Total Time: 8 minutes

Number of servings: 2 tbsp per salad

See Detailed Nutrition Info on

This is a great recipe to dress up mixed greens for a quick salad addition to any meal!

Ingredients

• 1 cup extra virgin olive oil
• 1/4 cup balsamic vinegar
• 1 garlic clove, finely minced
• 1 tsp dijon mustard
• 1 tsp raw honey
• 1 Tbs lemon juice
• 1 tsp Himalayan pink salt
• 1/2 tsp freshly ground black pepper
• 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

Instructions

1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
2. Gradually add olive oil while whisking (or blending).
3. Mix salt, pepper and dried herbs in to taste.
4. Alternatively, you can add all ingredients into a dressing bottle and shake to combine.
5. Store in the refrigerator.

Notes:

Recipe adapted from www.paleoplan.com.

1 cup extra virgin olive oil
1/4 cup balsamic vinegar
1 garlic clove, finely minced
1 tsp dijon mustard
1 tsp raw honey
1 Tbs lemon juice
1 tsp Himalayan pink salt
1/2 tsp freshly ground black pepper
1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
2. Gradually add olive oil while whisking (or blending).
3. Mix salt, pepper and dried herbs in to taste.
4. Alternatively, you can add all ingredients into a dressing bottle and shake to combine.
5. Store in the refrigerator.

The Evriholder Dressing to Go Salad Dressing Container is a great container to pack your dressing in when you go out to eat. It is made of BPA free squeezable silicone. Most salad dressings at restaurants contain unhealthy oils, this way you can control what you are putting on your salad at all times. Keep your salad healthy!

~  Eat Healthy. Be Healthy.