I used legs because my kids love them and dark meat in poultry is healthier than you might think, according to a study by researchers at the New York University School of Medicine. A nutrient called taurine, found abundantly in poultry dark meat, significantly lowered the risk of coronary heart disease in women with high cholesterol, the study revealed. Taurine is a nutrient known to aid in anti-inflammation, blood pressure regulation, healthy nerve function, the production of bile acid, which breaks down fat, and other important functions. Taurine may also help protect against diabetes and high blood pressure. (Source)

Further, dark meat has more nutritional value than white meat. Turkey and chicken dark meat has more B vitamins, iron, and zinc than their lighter counterparts – and dark meat is an excellent source of the antioxidant selenium.

We served roasted carrots and fresh peach slices with the chicken. It was a perfect summer dish!

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Garlic Chili Chicken Legs

Prep Time: 10 minutes

Cook Time: 1 hour

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Ingredients

• 10 chicken legs (preferably organic)
• 1 tsp Himalayan pink salt
• 1 1/2 tsp chili powder
• 1 1/2 tsp onion powder
• 2 tsp garlic powder
• coconut oil

Instructions

1. Pre-heat oven to 400 degrees.
2. Grease a glass baking dish with coconut oil.
3. Place legs in dish and pat dry with paper towels.
4. Coat legs with coconut oil.
5. Season using all of the spice mix.
6. Bake for 1 hour.
7. Enjoy!

Garlic Chili Chicken Legs

10 chicken legs (preferably organic)
1 tsp Himalayan pink salt
1 1/2 tsp chili powder
1 1/2 tsp onion powder
2 tsp garlic powder
coconut oil

1. Pre-heat oven to 400 degrees.
2. Grease a glass baking dish with coconut oil.
3. Place legs in dish and pat dry with paper towels.
4. Coat legs with coconut oil.
5. Season using all of the spice mix.
6. Bake for 1 hour.
7. Enjoy!

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Eat Better. Feel Better.

Raw nuts are usually available in the bulk section of grocery stores, in three-pound bags at stores such as Sam’s Club and Costco.

This granola is better than any cereal I have had from a box. You can double or triple the recipe, store in an airtight container, and have it for a quick and easy breakfast. We ate it with almond milk. It would also be great on top of dairy free banana ice cream!

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Grain Free Honey Nut Granola

Prep Time: 10 minutes

Cook Time: 12 minutes

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Ingredients

• 1 cup raw almonds
• 1 cup raw pecans
• 1/4 cup tapioca flour
• 1/2 tsp Himalayan pink salt
• 1/2 cup raw honey
• 1/2 cup coconut oil

Instructions

1. Preheat oven to 350 degrees.
2. Place all ingredients in a food processor bowl.
3. Pulse until mixture is a chunky consistency.
4. Spread mixture on a cookie sheet lined with parchment paper.
5. Bake for 12-17 minutes.
6. Let cool for 20 minutes.
7. Crumble apart and place in air tight container.
8. Enjoy!

Notes:

Purchase organic nuts if possible.

Grain Free Honey Nut Granola

1 cup raw almonds
1 cup raw pecans
1/4 cup tapioca flour
1/2 tsp Himalayan pink salt
1/2 cup raw honey
1/2 cup coconut oil

1. Preheat oven to 350 degrees.
2. Place all ingredients in a food processor bowl.
3. Pulse until mixture is a chunky consistency.
4. Spread mixture on a cookie sheet lined with parchment paper.
5. Bake for 12-17 minutes.
6. Let cool for 20 minutes.
7. Crumble apart and place in air tight container.
8. Enjoy!

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If you prefer a much quicker version of this jello, you can omit the chia seeds and only use 1 cup of cold juice versus the 1.5 cups of cold juice the recipe calls for. We used fresh squeezed juice made from our juicer to maximize the health benefit of this jello. Read here for some good reasons to make your own juice. (When you purchase juice that states “Not from Concentrate”, this does not mean it is less processed.) The advantage of using fresh juice made from oranges instead of eating them is that your body can absorb its nutrients into the bloodstream quicker and easier since digestion is not needed.

Oranges are rich in vitamins, minerals, phytonutrients and flavonoids which all serve to help maintain a healthy body. They are an exceptional source of vitamin A, B, C, pectin, phosphorus, sodium, zinc, chlorine, calcium, folic acid, potassium, iron, and manganese. They are also incredibly beneficial for cardiovascular health. The high vitamin C content found in oranges aids in preventing hardening of the arteries, lowering the risk of heart conditions such as arteriosclerosis. Vitamin C also protects cells in the body from damage-causing molecules known as free radicals.  These free radicals are known to be the root of multiple illnesses and diseases. (Source)

Orange Boxed Jello Ingredients

Sugar, Gelatin, Adipic Acid (for Tartness), Contains less than 2% of Natural Flavor and Artificial Flavor, Disodium Phosphate and Sodium Citrate (Controls Acidity), Fumaric Acid (for Tartness), Yellow 6, Red 40, BHA (Preservative).

Pre-made Orange Gelatin Snack Ingredients

Water, High Fructose Corn Syrup, Sugar, Gelatin, Contains Less Than 0.5% of Adipic Acid and Citric Acid (FOR TARTNESS), Sodium Citrate (Controls Acidity),  Natural and Artificial Flavor, Yellow 6, Red 40.

Homemade Ingredients

Fresh squeezed Organic Orange Juice, Organic chia seeds, Gelatin.

Gelatin

Gelatin comes from the structural protein collagen found in many animals. It can come from the collagen in cow or pig bones, hides, and connective tissues. This collagen is a fibrous protein that strengthens the body’s connective tissues and makes up almost one-third of the human body. As we get older, our body makes less collagen, and individual fibers become increasingly cross-linked with each other. This might result in stiff joints from less flexible tendons, or wrinkles due to loss of skin elasticity. (Source)

Because gelatin is largely composed of the amino acids glycine and proline (something that most people don’t get enough of), adding gelatin to your diet can help your body in the following ways:

• Improves hair quality, growth, and texture.
• Aids with the aging process. As we age our bodies make less collagen and gelatin provides more elasticity.
• Improves nail strength and growth.
• Aids digestion.
• Aids with overall joint and bone health (and reduce arthritis pain).
• Cost-effective and nutritious way to get more protein in your diet.  (It is not a complete protein so it shouldn’t be your only source for protein.)
• Helps you sleep better. (Source)

Chia Seeds

Chia is an edible gluten/grain free seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. Chia seeds are high in fiber and a great source of protein. One ounce of chia seeds is equal to 10.7 g of fiber, and contributes significantly towards your fiber intake for the day. Chia seeds are also a rich source of linolenic acid, that may aid in cholesterol reduction. One tablespoon of these seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. They also contain mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.

The essential fatty acids, antioxidants and dietary fiber in chia seeds have shown promise in reducing systolic blood pressure and preventing the onset of high cholesterol, effects that may improve your overall cardiovascular health. (Source) Another potential benefit of consuming chia is the seeds’ positive effect on your bones. Chia seed contains calcium, an essential mineral that makes up an integral part of bone tissue. (Source)

See here to see how chia seeds compare to other foods, such as salmon and milk.

Chia Gel

Making a chia gel softens the seeds and makes them easier to eat and more versatile for use in recipes. The soaked Chia seeds absorb the flavor of whatever liquid they are soaked in.

Chia gel takes advantage of the capacity of chia seeds to absorb many times their weight in water. Chia gel may be taken by itself or added to creamy and liquid foods, significantly boosting nutrition and acting both as a food extender and a calorie displacer. This gel provides all the beneficial nutrients in chia seeds, including essential fats (EFAs), protein, complex carbohydrates, soluble fiber, vitamins, minerals, antioxidants, phytonutrients and polysaccharides. Because they can absorb many times their size/weight in liquid, they are great for preventing dehydration during exercise or exposure to heat.

Perhaps the primary benefit of chia gel is that it slows the conversion of carbohydrates into sugars, thereby regulating and sustaining healthy blood sugar levels in the body. Stable blood sugar levels contribute to naturally high levels of energy, avoidance of abnormal cravings for foods, including sugary foods and simple carbohydrates) due to low blood glucose levels. Chia thereby helps you avoid “highs” and “lows” in energy or mood, as well as supports normal insulin function (i.e., natural blood sugar regulation). (Source)

Simply mix together 4 tbsp of chia seeds and 2 cups of water. Let chia stand for 15 to 30 minutes, stirring with a whisk to prevent clumping. Add this mixture up to equal parts by weight to sauces, drinks, salad dressings, jams, jellies, preserves, salsa, dips, puddings, soups, or other liquid or creamy foods. The gel won’t affect flavor, but definitely increases nutritional value. To make a quick Jello, add the chia seeds to fruit juice or coconut water and let sit for about 20 minutes. This is much better for hydration than Gatorade!

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Orange Chia Seed Jello Jigglers

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Ingredients

• 1 1/2 cups cold fruit juice (any fresh squeezed juice will work)
• 3 cups fruit juice, heated to boiling
• 2 tbsp gelatin
• 1 tbsp chia seeds
• 2 tbsp raw honey (optional)

Instructions

1. Add chia seeds to cold juice and let sit for 1 hour, whisking occasionally to prevent clumping.
2. Sprinkle gelatin over cold juice in large bowl and let stand for 1 minute.
3. Add hot juice and stir until gelatin completely dissolves, about 5 minutes.
4. Stir in honey (optional).
5. Pour into 13x9x2 inch pan.
6. Refrigerate until firm, about 3 hours.
7. To serve, use cookie cutters to make shapes or cut into 1-inch squares.
8. Enjoy!

Notes:

Use fresh squeezed juice using a juicer if possible.

Orange Chia Seed Jello Jigglers

1 1/2 cups cold fruit juice (any fresh squeezed juice will work)
3 cups fruit juice, heated to boiling
2 tbsp gelatin
1 tbsp chia seeds
2 tbsp raw honey (optional)

1. Add chia seeds to cold juice and let sit for 1 hour, whisking occasionally to prevent clumping.
2. Sprinkle gelatin over cold juice in large bowl and let stand for 1 minute.
3. Add hot juice and stir until gelatin completely dissolves, about 5 minutes.
4. Stir in honey (optional).
5. Pour into 13x9x2 inch pan.
6. Refrigerate until firm, about 3 hours.
7. To serve, use cookie cutters to make shapes or cut into 1-inch squares.
8. Enjoy!

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When preparing this dish it is a good idea to purchase organic celery. Celery is part of the dirty dozen and is a good one to commit to memory, because it does not fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens). USDA tests have found more than 60 different pesticides on celery. If you can’t find organic celery, safer alternatives with a similar crunch include broccoli, bok choy, radishes and onions. (Source)

Tomatoes do not rank neither among the dirtiest nor the cleanest. It is standard practice for more than 30 pesticides to be sprayed on conventionally grown tomatoes. Since the thin skin of tomatoes can allow pesticides to enter the fruit, peeling will not help rid the fruit of pesticide. Thus, it is always a good idea to buy organic when possible or grow them yourself.

One note about the lemon juice is to use fresh squeezed. Store bought lemon juice usually contains sodium benzoate.

If you decide to include eggs in your diet, a good choice is to eat Omega-3 enriched or pastured eggs. They are much more nutritious than eggs from factory-raised chickens. Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212mg of cholesterol, which is a lot compared to most other foods. However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benign (1, 2, 3). A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people. This isn’t new data. Multiple older studies have led to the same conclusion (4, 5). Further, eating eggs improves insulin sensitivity and reduces cardiovascular risk parameters (7).

A large egg contains (6): Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Eggs are also rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others). One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things. (Source)

To cook the perfect eggs, use a method called “coddling”. It does not toughen the whites like boiling does. Cover the eggs with cool water, with about 1 inch extra water on top (too much extra water will take too long to bring to a boil). Add 1/2 tsp of baking soda to the water, this will make the egg shell easier to peel. (If you don’t have baking soda, vinegar works too.) Bring the pot of water just to a boil. Immediately remove the pot from the heat, cover tightly, and let stand for 17 – 20 minutes (depending on the size of the egg). Watch the time carefully. Overcooking eggs is what causes the dark ring to form between the yolk and the white. Remove the eggs from the boiling water and place them in an ice bath (bowl of water and ice) for about 10 minutes before peeling or storing. The ice bath prevents the eggs from continuing to cook due to the heat that carries over. It also creates a layer of steam between the shell and the egg white, which will make peeling easier.

If you aren’t using your eggs right away, wait to peel them. Boiled eggs can be stored for up to a week in the refrigerator. You can keep them in a bowl of cold water (if you change the water daily) or in an airtight container, without water, covered with damp paper towels.

To peel, submerge the eggs in a bowl of cool water. Cracking an egg under water helps loosen the membrane from the egg white. Under a gently running faucet, peel the egg beginning with the larger end (which is usually where the air bubble will be). Make sure you get a hold of the membrane when you’re removing the shell. (Source)

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Egg Salad

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Ingredients

• 1/3 cup Organic Veganaise
• 1 tbsp lemon juice
• 1 tbsp Dijon mustard
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 12 hard-boiled eggs

Instructions

1. Whisk together Veganaise, Dijon mustard and lemon juice.
2. Peel and chop hard-boiled eggs.
3. Add eggs, onion and celery to dressing.
4. Chill and serve.
5. Enjoy!

Notes:

Purchase organic eggs and celery if possible.

Egg Salad

1/3 cup Organic Veganaise
1 tbsp lemon juice
1 tbsp Dijon mustard
1/4 cup chopped celery
1/4 cup chopped red onion
12 hard-boiled eggs

1. Whisk together Veganaise, Dijon mustard and lemon juice.
2. Peel and chop hard-boiled eggs.
3. A dd eggs, onion and celery to dressing.
4. Chill and serve.
5. Enjoy!

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This is what I like to call an “eyeball” recipe. You can use as much broccoli, cauliflower, garlic and bacon to accommodate as many people as you need to. If you really like bacon, add more bacon! If you prefer broccoli over cauliflower, just use broccoli or vice versa. When coating with olive oil, pour enough so everything is very lightly coated. There was very little to clean up from making this dish. I had a cutting board and knife to clean. I lined the baking sheet with foil, thus did not have to wash it.

So why is this dish good for you? Broccoli and cauliflower are cruciferous vegetables — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy and brussel sprouts.

Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I love adding bacon to recipes, but one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources (Source).

We ate this dish for lunch and paired it with watermelon, which is an excellent source of vitamin A (eye health), C (immune system support), B6 (helps brian function) and potassium (helps lower risk of high blood pressure). Watermelon also has more lycopene than any other fruit or vegetable which can help protect your skin from sun damage. Other good sources of lycopene include tomatoes, red and pink grapefruit, and guava.

Lycopene acts as a powerful antioxidant by scavenging reactive oxygen species, which are aggressive chemicals always ready to react with cell components, causing oxidative damage and loss of proper cell function. Scientists have found that lycopene in the diet correlates with reduced incidence of certain types of cancer. And lycopene levels in fat tissue—an indicator of lycopene consumption—have been linked with reduced risk of myocardial infarction (heart attack). (Source)

Lastly, watermelon is an excellent source of the amino acid citrulline; not only are watermelon’s citrulline stores abundant–they’re also readily usable. The human body uses citrulline to make another important amino acid—arginine—which plays a key role in cell division, wound healing and the removal of ammonia from the body. (Source)

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Roasted Broccoli, Cauliflower & Garlic with Bacon

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Ingredients

• 1 head cauliflower, cut into small florets
• 1 head broccoli, cut into small florets
• 8 cloves garlic, halved
• 8 strips bacon, cut into bite sized pieces
• 1 tbsp olive oil

Instructions

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

Notes:

Purchase organic broccoli and cauliflower if possible.

Roasted Broccoli, Cauliflower & Garlic with Bacon

1 head cauliflower, cut into small florets
1 head broccoli, cut into small florets
8 cloves garlic, halved
8 strips bacon, cut into bite sized pieces
1 tbsp olive oil

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

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Eat Better. Feel Better.

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

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Banana Bread

Prep Time: 8 minutes

Cook Time: 35 minutes

Total Time: 43 minutes

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Ingredients

• 1 cup almond butter
• 1 cup almond flour
• 4 ripe bananas
• 2 eggs
• 1/2 tbsp cinnamon
• 1/2 tsp Himalayan pink salt
• 1 tsp baking powder
• 1 tsp baking soda
• 1 cup Enjoy Life Mini Chocolate Chips (optional)

Instructions

1. Preheat oven to 350 F.
2. Mash the bananas in a bowl.
3. Add almond butter, almond flour and eggs and mix.
4. Add baking powder and baking soda.
5. Pour batter in a loaf pan.
6. Bake for 35-45 minutes, until a toothpick inserted in the middle comes out clean.

Notes:

Purchase all organic ingredients if possible.

1 cup almond butter
1 cup almond flour
4 ripe bananas
2 eggs
1/2 tbsp cinnamon
1/2 tsp Himalayan pink salt
1 tsp baking powder
1 tsp baking soda
1 cup Enjoy Life Semi-Sweet Chocolate Chips (optional)

Preheat oven to 350 F.
Mash the bananas in a bowl.
Add almond butter, almond flour and eggs and mix.
Add baking powder and baking soda.
Pour batter in a loaf pan.
Bake for 35-45 minutes, until a toothpick inserted in the middle comes out clean.

~ Eat Real Food.

The following post contains her recipe for Almond Milk.  One the 10 Foods You Should Never Buy is store-bought alternative milks.  These milks are often full of added sugars, preservatives, and thickeners such as carrageenan, which research has shown causes inflammation. When laboratory mice are exposed to low concentrations of carrageenan for 18 days, they develop “profound” glucose intolerance and impaired insulin action which can lead to diabetes and other chronic diseases.

If you don’t have time to make it on your own, it is good to remember that while most store-bought almond milk contains carrageenan, Silk Almond milk does not. If you choose to buy your Almond Milk, Silk brand is a good choice. If you want to try almond milk in a recipe, try our Banana Almond Smoothie.

A+ For Homemade Almond Milk

I grew up never drinking milk, unless it had a ton of chocolate or strawberry mix in it.  I always wished I had liked it, and I did have it on cereal.  My sister was, and still is allergic to milk, so it was never pushed.  When I married my husband, who was also allergic to milk, we would have to work to finish a half gallon before it went bad, but then we had kids.  As we tried to get our kids to drink milk, we told them stories of their uncle who’s foot was run over by a car and didn’t break.  The doctor attributed his strong bones to milk.  We were always told Milk is the perfect food, and it is if you are a cow.

According to Dr. Mark Hyman, author of the Ultra Wellness Library and contributor to Huffington post, my brother-in-law’s miracle was probably due to the amount of exercise he did, and in-fact milk may increase your risk of fractures by 50 percent.  If you would like to read more on why we should avoid milk, check out Dr. Hyman’s article Dairy: 6 Reasons You Should Avoid It at All Cost or Why Following the USDA Food Pyramid Guidelines is Bad for Your Health.  For my daughter, we only needed one reason to switch to almond milk.  She gets sick.  She has horrible stomach aches, and is very vocal about it.

Because dairy is an animal protein, it has an acidic affect on your body. To balance out the pH, your body turns to its own alkaline mineral reserves and leeches calcium from your bones. So therefore, dairy actually takes calcium from your body rather than introduces it. Try milk made from either almonds, coconut, oats, hemp, or rice.

About 6 months ago, we switched to Almond Milk, and thankfully she had a lot less problems.  So for fun (I don’t get out much), we made homemade Almond Milk.  At first, it wasn’t good.  It was hot from blending and unsweetened, so we doctored it up.  We split our batch in half and made one half Banana/Date Almond Milk and the other half Honey Almond Milk.  We let them chill and did a blind taste test.  We included Silk Original Almond Milk and our two in our test.  My son and I were blown away by the Banana/Date with Honey coming in second.  My daughter, our long time Almond milk drinker, preferred her familiar silk with the Banana/Date coming in a close second.

As a mom, what I like about the homemade version is I not only can pronounce each ingredient I know where it came from.  Although, Silk Almond Milk gets an A- at FoodFacts.com, homemade gets an A+ with me.

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A+ For Homemade Almond Milk

Prep Time: 8 hours, 10 minutes

Number of servings: 3 8oz servings

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This recipe takes 8 hours and 10 minutes (8 hours soak, 10 minutes work, but no cooking☺).

Ingredients

• 1 cup Almonds
• 1 cup Water for soaking
• 3 cups Filtered Water
• 1 Banana (ripe)
• 3 Pitted Dates

Instructions

1. Soak the almonds in water for eight hours or overnight.
2. Strain the almonds and discard the water.
3. Place the almonds, filtered water, banana, and dates in blender. Blend until liquid.
4. Strain the mixture through your cheese cloth.
5. Refrigerate.

Notes:

Note: Use the solid remains on top of oatmeal or yogurt and nothing will go to waste!

Hardware:
Sturdy Blender or Food Processor
Nut Milk Bag, Cheese Cloth or Cloth Diaper (clean of course :))

1 cup Almonds
1 cup Water for soaking
3 cups Filtered Water
1 Banana (ripe)
3 Pitted Dates

1. Soak the almonds in water for eight hours or overnight.
2. Strain the almonds and discard the water.
3. Place the almonds, filtered water, banana, and dates in blender.  Blend until liquid.
4. Strain the mixture through your cheese cloth.
5. Refrigerate.

Note:  Use the solid remains on top of oatmeal or yogurt and nothing will go to waste!

Wishing you a beautiful day!

This was also a great dish to let my daughter help prepare.  I chopped all the veggies and let her sauté them in the pan.  I have found that my kids are much more likely to try new foods if they help to prepare them. And she truly was a help!  I was able to prepare the pork while she focused on the vegetables.

When purchasing your sun dried tomatoes and artichoke hearts, try to purchase ones in a glass jar to be sure you are avoiding 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.” 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%!

Here is a breakdown of the ingredients and why they are good for you:

Pork Tenderloin (purchase organic if possible): One of the leanest cuts of pork available. A 3-oz. serving of pork has 2.98 g of fat, while chicken breast has 3.03 g of fat.  This cut of meat is a good source of B vitamins and a great source of protein with a 3-oz serving containing 14.99 g of protein (USDA.gov). According to The Pig Site, a serving of pork tenderloin includes thiamin, riboflavin, niacin and vitamin B-6. When it comes to thiamin, pork tenderloin is one of the best natural sources, and the meat contains nearly half of the recommended daily allowance of niacin. Pork tenderloin contains phosphorus, magnesium, iron and zinc. With each serving of pork tenderloin delivering 36 percent of the recommended daily intake of zinc, the meat is considered to be a rich source of this mineral.   Information provided by: www.livestrong.com
Eggs (purchase organic if possible): Packed with vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline. When shopping for eggs, keep in mind pasture raised, free-grazing hens produce a superior quality egg and are less prone to salmonella contamination. Free hens lay eggs with 3 times more vitamin E, 7 times more beta-carotene, 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, and 2 times more omega-3 fatty acids. Learn more here.
Onions: Prevents cardiovascular disease, dissolves blood clots, lowers risk of developing cancer, fights against infections, improves lung functions in asthmatics, helps detoxify the body, lowers triglycerides, reduces blood pressure.
Sun Dried Tomatoes: Anti-oxidant & promotes heart health. In addition to containing 6 percent of the daily intake of calcium, 1 cup of sun-dried tomatoes has 25 percent of the recommended intake of magnesium and 27 percent of phosphorus. Calcium combines with phosphorus to create the primary bone-building mineral hydroxyapatite, while magnesium helps form the matrix that supports the other minerals. http://healthyeating.sfgate.com/health-benefits-eating-sun-dried-tomatoes-2314.html
Artichokes Hearts: Contain high levels of antioxidants, which help prevent heart disease, cancer and birth defects. Boost the regeneration of liver cells, improve digestion, contain potassium, vitamin C and folic acid.
Sage: Enhances memory and concentration, regulates circulation, promotes blood flow, relives inflammation.
Thyme: Anti-bacterial, cancer fighter, immune booster.
Nutmeg: Lowers blood pressure, cleanses & detoxifies the liver and kidneys, relaxes anxiety, aids with encouraging effective sleep cycles.
Garlic:  Aids in weight loss & digestion, anit-fungal, boosts immune system, “Garlic is one of the foods that specifically inhibits cell growth in certain cancers. Dr. Beliveau’s laboratory was able to test crude extracts from different foods on the cells of several different cancers. Garlic, onions and leeks rank high among the most effective foods for the following cancers: brain, lung, prostate and breast.” – David Servan-Schreiber, MD, PhD.

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Stuffed Pork Tenderloin

Prep Time: 20 minutes

Cook Time: 1 hour, 5 minutes

Total Time: 1 hour, 25 minutes

Number of servings: 4

See Detailed Nutrition Info on

Ingredients

• 1 2 lb pork tenderloin
• 1 egg
• ½ medium onion, chopped
• 6 sun-dried tomatoes, chopped
• 2 large artichoke hearts, chopped
• ½ tsp fresh sage, finely chopped
• 1/8 tsp fresh thyme, finely chopped
• 1/8 tsp nutmeg
• 2 cloves garlic, minced
• 2 tbsp olive oil or ghee
• Himalayan pink salt and freshly ground black pepper to taste

Instructions

1. In a medium skillet over a medium-high heat, saute the onion, sun-dried tomatoes, artichoke hearts, sage, thyme, nutmeg and garlic in olive oil or ghee. You can also add the olive oil that the sun-dried tomatoes come in if your are using jarred sun-dried tomatoes. This oil is healthy and full of delicious spices and flavor.
2. Saute everything for about 3 to 4 minutes, just until the onions become slightly translucent and the tomatoes and artichokes begin to become tender. Remove the skillet from the heat and set aside for later use.
3. Place the pork tenderloin in a 9×13 baking dish, rub some cooking fat all over and sprinkle with salt and pepper to taste. In order to stuff the loin, create a seam in the meat by cutting it down the center lengthwise, essentially, you want to be able to unfold the meat. Set the meat aside until the stuffing has been prepared.
4. Preheat oven to 450 F.
5. Once the ingredients from the skillet have completely cooled, whisk in an egg. The egg is essential to the stuffing, it is used in place of breadcrumbs and works to hold everything together. However, to make this work best, the sun-dried tomato/artichoke mixture must be cool, otherwise it will cook the egg before it is even stuffed in the meat and the egg will no longer act as a glue, since it cannot be cooked twice. If you need to cool the stuffing quickly, place it in a bowl and place the bowl in the refrigerator for 10 minutes.
6. Take the stuffing and begin spreading it across the seam of the meat. Avoid filling the meat too much, as you will not be able to fold the pork closed. Use some toothpicks to ensure the tenderloin does not pop open while cooking.
7. Cook, uncovered, at 450 F for 30 minutes. Once the first 30 minutes have passed, reduce the heat to 300 F and cook for another 20 minutes. When the time is up, turn off the oven, but allow the meat to remain in it for at least 15 minutes. This cooking method is perfect for keeping the meat from overcooking and becoming dry.

Notes:

This recipe specifies using fresh herbs. However, sometimes fresh herbs aren't available, or it just isn't practical to buy a bunch when only a teaspoon is needed. In such cases, dried herbs can usually be substituted. To do so, use 1/3 the amount of dried herb called for in the recipe. For example, substitute 1 teaspoon of dried herb for 1 tablespoon of fresh herb. When substituting a ground herb for dried leaf herb, use about half of the amount of the dried leaf herb called for in the recipe. Add the dried herb to a recipe at the beginning of the cooking time; this allows its flavors to seep into the dish.Purchase all organic ingredients if possible. Recipe adapted from www.paleodietlifestyle.com.

1. In a medium skillet over a medium-high heat, saute the onion, sun-dried tomatoes, artichoke hearts, sage, thyme, nutmeg and garlic in olive oil or ghee. You can also add the olive oil that the sun-dried tomatoes come in if your are using jarred sun-dried tomatoes. This oil is healthy and full of delicious spices and flavor.
2. Saute everything for about 3 to 4 minutes, just until the onions become slightly translucent and the tomatoes and artichokes begin to become tender. Remove the skillet from the heat and set aside for later use.

3. Place the pork tenderloin in a 9×13 baking dish, rub some cooking fat all over and sprinkle with salt and pepper to taste. In order to stuff the loin, create a seam in the meat by cutting it down the center lengthwise, essentially, you want to be able to unfold the meat. Set the meat aside until the stuffing has been prepared.

4. Preheat oven to 450 F.
5. Once the ingredients from the skillet have completely cooled, whisk in an egg. The egg is essential to the stuffing, it is used in place of breadcrumbs and works to hold everything together. However, to make this work best, the sun-dried tomato/artichoke mixture must be cool, otherwise it will cook the egg before it is even stuffed in the meat and the egg will no longer act as a glue, since it cannot be cooked twice. If you need to cool the stuffing quickly, place it in a bowl and place the bowl in the refrigerator for 10 minutes.
6. Take the stuffing and begin spreading it across the seam of the meat. Avoid filling the meat too much, as you will not be able to fold the pork closed. Use some toothpicks to ensure the tenderloin does not pop open while cooking.

7. Cook, uncovered, at 450 F for 30 minutes. Once the first 30 minutes have passed, reduce the heat to 300 F and cook for another 20 minutes. When the time is up, turn off the oven, but allow the meat to remain in it for at least 15 minutes. This cooking method is perfect for keeping the meat from overcooking and becoming dry.

~ If you don’t eat junk, you won’t crave junk. If you eat healthy, you’ll keep eating healthy.

When we use canned 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.” 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%!

Here is a breakdown of the ingredients and why they are good for you:

– Organic Chicken: Good source of protein with no presence of antibiotics. Organic chicken contains ten times more omega-3s.
– Andouille Sausage: Rich in protein, each 76 g sausage link contains 10 g of protein. This was a treat for us and I don’t recommend eating this often because it is high in fat. Remember to keep an eye out for sausage without nitrites.
– Diced Tomatoes: Good for your skin & hair, helps prevent several types of cancer, helps maintain strong bones, provieds essentail antioxidants, good for your heart, great source of Vitamin C and beta carotene, good for your eyes. 
- Onion: Prevents cardiovascular disease, dissolves blood clots, lowers risk of developing cancer, fights against infections, improves lung functions in asthmatics, helps detoxify the body, lowers triglycerides, reduces blood pressure.
– Green Pepper: Prevents cells from damages, improves teeth & gums health, improves immune system, protects from free radicals, lowers risks of some cancers, improves iron absorption, improves lung health, supports brain function, provides healthy energy, supports healthy skin.
– Celery: Promotes a healthy immune system, anti-cancer, anti-inflammatory, antioxidant, detoxifying, good for the heart, good for the skin.
– Oregano: Anti-bacterial, anti-oxidant, anti-fungal, anti-inflammatory, treats allergies, soothes skin ailments, fights respiratory illness, treats lung and sinus congestion, soothes muscle aches and pains, lessens menstrual cramps, immune booster.
– Parsley: Anti-oxidants, inhibits tumor formation, neutralizes carcinogens, prevents artery buildup.
– Thyme: Anti-bacterial, cancer fighter, immune booster.
– Shrimp: Helps fight cancer, keeps skin, hair and nails healthy, helps prevent anemia, boosts energy, helps build strong bones, helps process fats, helps fight depression, helps promote prostate health, keeps thyroid healthy, helps stabilize blood sugar levels. “Shrimp are rich in omega-3 fatty acids, which starve tumor cells and help fight cancer. Studies show that eating 8 or 9 shrimp a day can reduce your breast cancer risk. Instead of shrimp, you can substitute any seafood high in omega-3 fatty acids; options include salmon, haddock, flounder and sardines.” – Dr. Oz

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Shrimp Jambalaya

Prep Time: 10 minutes

Cook Time: 4 hours

Total Time: 4 hours, 10 minutes

Number of servings: 6

See Detailed Nutrition Info on

Ingredients

• 1 lb boneless, skinless chicken breast, cubed
• 1 lb andouille sausage, slice (make sure your sausage if nitrite free!)
• 1 28 oz can diced tomatoes
• 1 onion, chopped (white, yellow or red will work)
• 1 green pepper
• 1 cup celery, chopped
• 1 cup chicken broth
• 2 tsp fresh oregano, finely chopped
• 2 tsp fresh parsley, finely chopped
• 2 tsp homemade Cajun seasoning (recipe below)
• 1 tsp cayenne pepper
• 1/2 tsp fresh thyme, finely chopped
• 1 lb shrimp, spine and tails removed

Instructions

1. Combine all the ingredients in the slow cooker except for the shrimp.
2. Stir gently so that everything is mixed and cook on high for 3-4 hours, or low for 7-8 hours.
3. In the remaining 30 minutes of cook time, add the shrimp.

Notes:

This recipe specifies using fresh herbs. However, sometimes fresh herbs aren't available, or it just isn't practical to buy a bunch when only a teaspoon is needed. In such cases, dried herbs can usually be substituted. To do so, use 1/3 the amount of dried herb called for in the recipe. For example, substitute 1 teaspoon of dried herb for 1 tablespoon of fresh herb. When substituting a ground herb for dried leaf herb, use about half of the amount of the dried leaf herb called for in the recipe. Add the dried herb to a recipe at the beginning of the cooking time; this allows its flavors to seep into the dish.

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Emeril's Essence Creole Seasoning

See Detailed Nutrition Info on

Ingredients

• 1 lb boneless, skinless chicken breast, cubed
• 1 lb andouille sausage, slice (make sure your sausage if nitrite free!)
• 1 28 oz can diced tomatoes
• 1 onion, chopped (white, yellow or red will work)
• 1 green pepper
• 1 cup celery, chopped
• 1 cup chicken broth
• 2 tsp fresh oregano, finely chopped
• 2 tsp fresh parsley, finely chopped
• 2 tsp homemade Cajun seasoning (recipe below)
• 1 tsp cayenne pepper
• 1/2 tsp fresh thyme, finely chopped
• 1 lb shrimp, spine and tails removed

Instructions

1. Combine all the ingredients in the slow cooker except for the shrimp.
2. Stir gently so that everything is mixed and cook on high for 3-4 hours, or low for 7-8 hours.
3. In the remaining 30 minutes of cook time, add the shrimp.

Notes:

This recipe specifies using fresh herbs. However, sometimes fresh herbs aren't available, or it just isn't practical to buy a bunch when only a teaspoon is needed. In such cases, dried herbs can usually be substituted. To do so, use 1/3 the amount of dried herb called for in the recipe. For example, substitute 1 teaspoon of dried herb for 1 tablespoon of fresh herb. When substituting a ground herb for dried leaf herb, use about half of the amount of the dried leaf herb called for in the recipe. Add the dried herb to a recipe at the beginning of the cooking time; this allows its flavors to seep into the dish.

~ You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients. — Julia Child