I used thighs because my kids love them, but breasts will work too.  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.

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Mustard-Glazed Chicken Thighs

Prep Time: 5 minutes

Cook Time: 45 minutes

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

Ingredients

• 1/4 cup melted unsalted butter or coconut oil
• 2 tbsp gluten-free mustard (we used Annie's Dijon mustard)
• 1/2 tsp dried sage
• 1/2 tsp salt (we used Himalayan pink salt)
• black pepper to taste
• 12 bone-in, skin-on chicken thighs (6 breasts will work too)

Instructions

1. 1. Combine butter, mustard, sage, salt and pepper in a bowl.
2. 2. Place thighs in a baking dish and brush the mustard glaze over each one.
3. 3. Cook at 425 °F for 45 minutes.
4. 4. Enjoy!

Notes:

Recipe courtesy of 21 Day Sugar Detox by Diane Sanfilippo.

Mustard-Glazed Chicken Thighs

• 1/4 cup melted unsalted butter or coconut oil
• 2 tbsp gluten-free mustard (we used Annie’s Dijon mustard)
• 1/2 tsp dried sage
• 1/2 tsp salt (we used Himalayan pink salt)
• black pepper to taste
• 12 bone-in, skin-on chicken thighs (6 breasts will work too)

1. Combine butter, mustard, sage, salt and pepper in a bowl.
2. Place thighs in a baking dish and brush the mustard glaze over each one.
3. Cook at 425 °F for 45 minutes.
4. 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.”

When we eat the leftovers, we usually slice the chicken into strips and put atop spinach, toasted silvered almonds and cranberries. Balsamic dressing pairs wonderfully with the flavors. When purchasing your cranberries, the only ingredient needs to be organic cranberries. A lot of dried fruit has added canola oil, sunflower oil, cane juice, cane sugar, etc., which is unnecessary. If you live near a Wegmans, we buy our organic cranberries in the organic section and the only ingredient is organic cranberries. To toast your almonds, sauté them for a few minutes on the stove-top with some ghee.

This recipe calls for lemon pepper. One thing to be aware of with this spice is that many lemon pepper varieties contain Yellow 5 Lake. Check your lemon pepper and make sure it does not contain any dyes — we use Simply Organic Lemon Pepper to avoid the dyes. One other note, your cajun seasoning should not have any additional ingredients except for the spices. We use Frontier Cajun Seasoning.

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Grilled Cajun Chicken

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

Ingredients

• 2 cups olive oil
• 2 tbsp Cajun seasoning
• 2 tbsp dried Italian-style seasoning
• 2 tablespoons lemon pepper
• 1 tbsp garlic powder
• 10 skinless, boneless chicken breast halves (preferably organic)

Instructions

1. In a large shallow dish, mix the oil, Cajun seasoning, Italian seasoning, garlic powder, and lemon pepper.
2. Place the chicken in the dish, and turn to coat with the mixture.
3. Cover, and refrigerate for 1/2 hour.
4. Preheat the grill for high heat.
5. Lightly oil the grill grate.
6. Drain chicken, and discard marinade.
7. Place chicken on hot grill and cook for 6 to 8 minutes on each side, or until juices run clear.

Notes:

Use organic chicken if possible. Organic chicken is a good source of protein with no presence of antibiotics. Organic chicken contains ten times more omega-3s.

Cajun Grilled Chicken

2 cups olive oil
2 tbsp Cajun seasoning
2 tbsp dried Italian-style seasoning
2 tablespoons lemon pepper
1 tbsp garlic powder
10 skinless, boneless chicken breast halves (preferably organic)

1. In a large glass dish or bowl, mix the oil, Cajun seasoning, Italian seasoning, garlic powder, and lemon pepper.
2. Place the chicken in the dish, and turn to coat with the mixture.
3. Cover, and refrigerate for 1/2 hour.
4. Preheat the grill for high heat.
5. Lightly oil the grill grate.
6. Drain chicken, and discard marinade.
7. Place chicken on hot grill and cook for 6 to 8 minutes on each side, or until juices run clear.

~ “When you have the best and tastiest ingredients, you can cook very simply and the food will be extraordinary because it tastes like what it is.”

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.

This recipe calls for mincing the garlic to the point of almost being a paste, which makes this recipe even better — active molecules of garlic are released when a garlic clove is crushed and are much more easily assimilated if they are dissolved in little oil.

We used organic chicken thighs (bone-in), however you can use chicken legs, breasts or a whole cut-up chicken. This dish creates an amazing sauce, we wanted to slurp it up with a straw! Spaghetti squash would go well with the dish to soak up all of the sauce.

When purchasing your kalamata olives, make sure they do not contain Sodium Benzoate. Also, fresh lemon juice is best, a lot of the packaged lemon juices contain sodium benzoate as well. And fresh lemon juice tastes so much better!

This recipe calls for fresh thyme, which can get expensive if you buy this herb as a one-off for every recipe you make. Chances are you won’t use all the thyme you purchase during that week and it will go bad. To solve this problem I keep fresh thyme, basil and rosemary plants in my kitchen. I bought the organic plants at the food store and keep them thriving with sun and water. The herb holder was purchased at Home Goods, but I have seen them all over the place — target and Walmart have them too. If you prefer to shop online, Amazon.com has a Garden at Home Italian Herb Trio or  a Reclaimed Barnwood Planter Box Mini Herb Garden Kit. If you prefer to buy a box and purchase organic pre-grown herbs at your grocery store, Amazon.com has a Rectangle Planter or a Teak Herb Planter.

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Olive, Garlic & Lemon Chicken

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

See Detailed Nutrition Info on

Ingredients

• 1/4 cup ghee
• 1/2 lb black olives (kalamata), cut in half
• 8 chicken thighs, bone-in and skin-on
• 3 cups onion, sliced thinly
• 30 gloves garlic, minced and smashed almost to a paste (food processors work well)
• 1/2 cup lemon juice
• 2 extra lemons, thickly sliced (remove the seeds with the tip of a knife
• 1 1/2 cups chicken stock
• A bunch of picked thyme leaves
• Himalayan pink salt and freshly ground black pepper to taste

Instructions

1. Preheat oven to 350 F.
2. Sprinkle salt and pepper on chicken.
3. Melt the ghee in a large and hot pan and brown the chicken pieces on all sides, about 5 minutes per side. Set the chicken aside.
4. Cook the onions until soft, about 5 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.
5. Add the garlic and cook for about a minute, until fragrant.
6. Season to taste with salt and pepper.
7. Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.
8. Bring to a simmer and place the pan, covered, in the hot oven for about 20 minutes.
9. Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.
10. Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.

Notes:

Purchase organic ingredients if possible. Organic chicken contains ten times more omega-3s. Recipe adapted from the Paleo Recipe Book.

Olive, Garlic & Lemon Chicken

1/4 cup ghee
1/2 lb black olives (kalamata), cut in half
8 chicken thighs, bone-in and skin-on
3 cups onion, sliced thinly
30 gloves garlic, minced and smashed almost to a paste (food processors work well)
1/2 cup lemon juice
2 extra lemons, thickly sliced (remove the seeds with the tip of a knife
1 1/2 cups chicken stock
A bunch of picked thyme leaves
Himalayan pink salt and freshly ground black pepper to taste

1. Preheat oven to 350 F.
2. Sprinkle salt and pepper on chicken.
3. Melt the ghee in a large and hot pan and brown the chicken pieces on all sides, about 5 minutes per side. Set the chicken aside.
4. Cook the onions until soft, about 5 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.
5. Add the garlic and cook for about a minute, until fragrant.

6. Season to taste with salt and pepper.
7. Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.
8. Bring to a simmer and place the pan, covered, in the hot oven for about 20 minutes.
9. Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.
10. Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.

~ “Laughter is brightest, where food is best.”‘ – Irish Proverb

Healthy consists of so much more than calories. We also have to consider preservatives, refined sugars, oils, artificial colors, msg, bleached flours, and above all, GMOs. As you will see from the following “ingredient” breakdown, there is a lot more than reduced calories going on in that little green box.

Here are the ingredients in the “Healthy Choice” Golden Roasted Turkey Breast dinner:

1. Turkey And Gravy (Turkey Breast Medallions with Binders [Turkey Breast, Water, Contains 2% or Less of: Isolated Soy Protein {Isolated Soy Protein, Modified Food Starch, Starch, Carrageenan, Soy Lecithin}, Olive Oil, Chicken Broth Powder {Maldoextrin, Chicken Broth, Salt, Flavors}, Dextrose, Salt, Potassium Chloride, Potassium and Sodium Phosphates, Seasoning {Spice Extractives with Polysorbate 80, Canola Oil, Soybean Oil, Flavor}], Gravy [Water, Contains 2% or Less of: Rendered Chicken Fat, Modified Food Starch, Turkey Flavor [Turkey Type Flavor (Contains Turkey Broth, Ascorbic Acid), Salt, Dextrose, Hydrolyzed Corn Glueten and Soy Protein, Maltodextrin, Flavor, Yeast Extract (Contains Yeast Extract, Palm Kernel Oil and Rape Seed Oil, Lactic Acid, Malic Acid, Flavoring), Modified Corn Starch, Citric Acid, Inactive Dried Yeast, Partially Hydrogenated Cottonseed and Soybean Oil, Succinic Acid}, Flavoring, Onion Powder, Flavors, Salt, Wheat Flour, Maltodextrin, Chicken Borth, Rosemary, Thyme, Spice, Mono-Diglycerides, Caramel Color, Annatto Color, Oleoresin Paprika, Xanthan Gum, Guar Gum])

2. Cherry Blueberry Dessert (Cherries, Bueberries, Water, Brown Sugar, Cherry Juice Concentrate, Modified Corn Starch, Natural Almond Extract)

3. Green Beans

4. Water

5. Croutons (Enriched Wheat Flour [Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Yeast, Sugar, Wheat Glueten, Vinegar)

6. Contains 2% or Less of: Celery, Onions, Maltodextrin, Chicken Broth, Salt, Sugar, Spices, Flavorings, Parsley Flakes.

There are so many things that upset me about these ingredients that I honestly don’t know where to start when breaking them down. The easiest place for me to start would be to point out all of the GMO ingredients in this product. Processed foods often contain hidden GM (genetically modified) sources (unless they are organic or declared non-GMO). The following are ingredients that may be made from GMOs (if there are additional elements about the ingredients which needs to be noted, I will include):

Caramel Color: The sugar in caramel coloring is treated with ammonia, which can produce some nasty carcinogens. A Center for Science in the Public Interest report asserted that the high levels of caramel color found in soda account for roughly 15,000 cancers in the U.S. annually.

Canola Oil (rapeseed): Canola or rapeseed oil is poisonous to living things and is an excellent insect repellent. It is an industrial oil, not a food. It is a genetically modified plant designed through intensive breeding and genetic engineering techniques. The Canadian government and industry paid the FDA $50 million dollars to have canola oil placed on the (GRAS) List, “Generally Recognized As Safe”. It is becoming increasingly difficult to find products that do not contain Canola oil. Over-consumption of oils like canola cause an abundance of Omega 6 fatty acids — this imbalance increases the risk of inflammation, heart disease, obesity, and prostate and bone cancer. Information Provided By: www.wakingtimes.com

Hydrolyzed Corn Gluten: Hydrolyzed protein or gluten (or HVP/HVG) is protein that has been hydrolyzed or broken down into its component amino acids. According to the FDA, hydrolyzed protein is used to enhance flavor and contains monosodium glutamate. When added this way, the labels are not required to list MSG as an ingredient. The food additive “MSG” is a slow poison which hides behind dozens of names, such as natural flavoring, yeast extract, autolyzed yeast extract, disodium guanylate, disodium inosinate, caseinate, textured protein, hydrolyzed pea protein and many others. Currently, labeling standards do not require MSG to be listed in the ingredient list of thousands of foods. MSG is not a nutrient, vitamin, or mineral and has no health benefits. The part of MSG that negatively affects the human body is the “glutamate”, not the sodium. The bound glutamic acid in certain foods (corn, molasses, wheat) is broken down or made “free” by various processes (hydrolyzed, autolyzed, modified or fermented with strong chemicals, bacteria, or enzymes) and refined to a white crystal that resembles sugar. There are a growing number of Clinicians and Scientists who are convinced that excitotoxins play a critical role in the development of several neurological disorders, including migraines, seizures, infections, abnormal neural development, certain endocrine disorders, specific types of obesity, and especially the neurodegenerative diseases; a group of diseases which includes: ALS, Parkinson’s disease, Alzheimer’s disease and Huntington’s disease. Information Provided By: American Journal of Clinical Nutrition

Partially Hydrogenated Cottonseed and Soybean Oil: Don’t confuse “0 g trans fat” with being trans fat-free. The FDA allows products to claim zero grams of trans fat as long as they have less than half a gram per serving. That means they can have 0.49 grams per serving and still be labeled a no-trans-fat food. Considering that two grams is the absolute most you ought to consume in a day, those fractions can quickly add up.  Look for partially hydrogenated oil on the ingredient statement. If it’s anywhere on there, then you’re ingesting artery-clogging trans fat.

Sugar (unless cane — I am guessing this product does not contain cane sugar.) The single largest source of calories for Americans comes from sugar. Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods–from bologna to pretzels to Worcestershire sauce to cheese spread. And now most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one if taking formula. Sugar changes metabolism, raises blood pressure, critically alters the signaling of hormones and causes significant damage to the liver — the least understood of sugar’s damages. If it’s not a natural sugar, it doesn’t belong in your food. Information Provided By: www.wakingtimes.com

“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

Soy Lecithin: Soy Lecithin has been lingering around our food supply for over a century. It is an ingredient in literally hundreds of processed foods, and also sold as an over the counter health food supplement. However, most people don’t realize what soy lecithin actually is, and why the dangers of ingesting this additive far exceed its benefits. Soybean lecithin comes from sludge left after crude soy oil goes through a “degumming” process. It is a waste product containing solvents and pesticides. The toxic hexane extraction process is what is commonly used in soybean oil manufacture today. Another big problem associated with soy lecithin comes from the origin of the soy itself. Look out for this emulsifier in ice creams, chocolate and many processed creams. Information Provided By: www.wakingtimes.com

Soy 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. The majority of soy is GMO and you can’t get around this. Information Provided By: www.wakingtimes.com

Some other potential GM ingredeints are: Dextrose, Maltodextrin, Modified Food Starch, Modified Corn Starch, Mono-Diglycerides, Starch

For more ways to keep GMOs off the menu at your house, read How to Avoid GMOs. GMO labeling will be coming years down the road… look for this label on the products you purchase and you can be assured they are GMO free! 

The following are not GM (genetically modified), but still upset me:

Carrageenan is a common food additive that is extracted from a red seaweed, Chondrus crispus. Carrageenan, which has no nutritional value, is used as a thickener and emulsifier to improve the texture of ice cream, yogurt, cottage cheese, soy milk and other processed foods. All forms of carrageenan are capable of causing inflammation… chronic inflammation is a root cause of many serious diseases including heart disease, Alzheimer’s and Parkinson’s diseases, and cancer.

Polysorbate 80: Polysorbate 80 has been found to negatively affect the immune system and cause severe anaphylactic shock which can kill. Food and Chemical Toxicology has shown that Polysorbate 80 causes infertility. It accelerates maturing, causes changes to the vagina and womb lining, hormonal changes, ovary deformities and degenerative follicles. What is very suspicious about this ingredient is its addition to vaccines. Scientists are obviously aware of its ability to cause infertility yet it continues to appear in children’s vaccines. You will also commonly find this in a child’s favorite treat, ice cream. Information Provided By: www.wakingtimes.com

If you go to the Healthy Choice website this is what they have written about their “standards”:

In the very beginning, Healthy Choice worked with the FDA to help first define what it means to have “healthy” in a product’s name. Since then, we’ve rigorously created only products that qualify within these guidelines for fat, saturated fat, cholesterol and sodium, and remain the only major brand in the frozen meals section that can proudly call all of its food “healthy.”  To help show you the difference this health-conscious approach to good eating has made, here’s a chart illustrating the results of a study that was conducted comparing Healthy Choice single serving meals to the average American’s lunch and dinner. We’re pleased to say it speaks for itself.

Their chart speaks for itself in terms of fat, calories and salt, but what about the chemicals that makeup this “meal”?  Just because it is low in calories, saturated fat and sodium does not mean it is healthy. It may help you lose weight, but at what cost? Please read your labels and reconsider what it means to be “healthy”.

An alternative to this meal would be to broil, grill or bake a bunch of chicken (preferably organic) sprinkled with Himalayan pink salt and pepper, steam some green beans and cut up some fresh fruit. Divide into individual servings in a container in your fridge. Grab and go!

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 diet that will do what healthy eating does. Skip the diet. Just eat healthy.”

When eating bacon, 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 (http://www.organicconsumers.org/foodsafety/processedmeat050305.cfm).

This recipe also calls for tomato paste. 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.

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%!

I loved this dish because it had lots of mushrooms! Of all the earth’s natural substances, mushrooms are among the most medicinal.  Two compounds in mushrooms are terpenoids and polyaccharides. Terpenoids are potent antiviral, antibiotic and anti-inflammatory agents. Polyaccharides are chainlike sugars that enhance the immune system and may help the body fight cancerous tumors. All mushrooms are low in fat and are a good source of B vitamins — including folate, which protects against birth defects and may prevent heart disease — as well as fiber and protein. Mushrooms have been used in China and Japan for centuries to boost immunity and fight cancer and other diseases.  ~ Information provided by Power Foods.

The onions in this recipe are good for you too! Onions help to prevent cardiovascular disease, dissolve blood clots, lower risk of developing cancer, fight against infections, improve lung functions in asthmatics, help detoxify the body, lower triglycerides and reduce blood pressure. The flavor of the onion really came through in this dish.

I used fresh thyme when marinating the chicken, which can get expensive if you buy this herb as a one-off for every recipe you make. Chances are you won’t use all the thyme you purchase during that week and it will go bad. To solve this problem I keep fresh thyme, basil and rosemary plants in my kitchen. I bought the organic plants at the food store and keep them thriving with sun and water. The herb holder was purchased at Home Goods, but I have seen them all over the place — target and Walmart have them too. (You will notice the holder says “Oregano”, but I use rosemary more than oregano, so I planted rosemary. No one notices but me. )   If you prefer to shop online, Amazon.com has a Garden at Home Italian Herb Trio or  a Reclaimed Barnwood Planter Box Mini Herb Garden Kit. If you prefer to buy a box and purchase organic pre-grown herbs at your grocery store, Amazon.com has a Rectangle Planter or a Teak Herb Planter.

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Stewed Chicken and Vegetables

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 15 minutes

See Detailed Nutrition Info on

Organic chicken contains ten times more omega-3s.

Ingredients

• 1 3lb chicken
• ½ bottle red wine
• 1 bay leaf
• 2 sprigs fresh thyme
• 4 oz bacon, diced
• ¼ cup ghee
• 15 pearl onions
• 12 oz white mushrooms
• 2 cups chicken stock
• 2 tbsp tomato paste
• Himalayan pink salt and pepper to taste
• 2 tbsp fresh parsley, finely chopped

Instructions

1. Cut chicken into eight pieces: 2 drumsticks, 2 thighs, 2 wings, 2 breasts. Or purchase pieces already cut-up.
2. Marinade the chicken in the wine, with the bay leaf and thyme for an hour.
3. In a medium skillet over medium heat, fry the bacon until golden brown. Remove from the pan and set aside for later use.
4. In the same skillet over medium heat, melt 1/3 of the ghee and saute the mushrooms. Cook for about 5 minutes, or until golden brown. Remove from the pan and set aside for later use.
5. In the same skillet, melt half of the remaining ghee. Saute the pearl onions until golden brown. Remove from the pan and set aside for later use.
6. Drain the chicken and set the remaining marinade aside.
7. Sprinkle both sides of chicken with salt and pepper.
8. Melt the rest of the ghee in the fry pan and add the chicken. Saute briefly to allow all sides of the chicken to golden brown.
9. Transfer the chicken to a large saucepan and add the remaining marinade and stock. Also add the onions, mushrooms, bacon and tomato paste.
10. Cook, covered, over medium heat for about 45 minutes.

Notes:

Purchase organic ingredients, if possible. Recipe adapted from Quick Simple Paleo Meals -- I made quite a few changes to the measurements.

Stewed Chicken and Vegetables

• 1 3lb chicken
• ½ bottle red wine
• 1 bay leaf
• 2 sprigs fresh thyme
• 4 oz bacon, diced
• ¼ cup ghee
• 15 pearl onions
• 12 oz white mushrooms
• 2 cups chicken stock
• 2 tbsp tomato paste
• Himalayan pink salt and pepper to taste
• 2 tbsp fresh parsley, finely chopped

1. Cut chicken into eight pieces: 2 drumsticks, 2 thighs, 2 wings, 2 breasts. Or purchase pieces already cut-up.
2. Marinade the chicken in the wine, with the bay leaf and thyme for an hour.
3. In a medium skillet over medium heat, fry the bacon until golden brown. Remove from the pan and set aside for later use.
4. In the same skillet over medium heat, melt 1/3 of the ghee and saute the mushrooms. Cook for about 5 minutes, or until golden brown. Remove from the pan and set aside for later use.
5. In the same skillet, melt half of the remaining ghee. Saute the pearl onions until golden brown. Remove from the pan and set aside for later use.

6. Drain the chicken and set the remaining marinade aside.

7. Sprinkle both sides of chicken with salt and pepper.
8. Melt the rest of the ghee in the fry pan and add the chicken. Saute briefly to allow all side of the chicken to golden brown.

9. Transfer the chicken to a large saucepan and add the remaining marinade and stock. Also add the onions, mushrooms, bacon and tomato paste.
10. Cook, covered, over medium heat for about 45 minutes.
11. Serve over spaghetti squash.

~ “Make your health and wellness a top priority.”

You can make this recipe with a whole cut up chicken or with 8 drumsticks. I made drumsticks because primarily kids were eating the chicken and they love eating the chicken off the drumstick bone. If you want to use more drumsticks, just double the marinade.  I threw the chicken legs in a bag with the marinade for a few hours, you can do this in the morning or the night before, and then baked for 50 minutes. If you use a whole cut-up chicken, you should give it an hour. I suggest lining your cookie sheet with foil because the marinade leaves a very sticky residue.

My kids absolutely loved this chicken! My son had a friend over and he loved it too. It was gone within 10 minutes — my two girls were actually fighting over the last drumstick! Next time I will make more :).  It was really yummy with a nice crispy outside and a tender inside. We like to eat organic chicken a lot, it is a good source of protein with no presence of antibiotics and organic chicken contains ten times more omega-3s. I served the chicken with leftover zucchini cakes, mango and watermelon.

Roasted Balsamic Chicken

1/4 cup balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
2 garlic cloves, chopped
2 tablespoons olive oil
Salt and freshly ground black pepper
1 (4-pound) whole chicken, cut into pieces OR 8 drumsticks

1. Whisk the vinegar, mustard, lemon juice, garlic, olive oil, salt, and pepper in small bowl to blend. Combine the vinaigrette and chicken pieces in a large resealable plastic bag; seal the bag and toss to coat.
2. Refrigerate, turning the chicken pieces occasionally, for at least 2 hours and up to 1 day.
3. Preheat the oven to 400 degrees F.
4. Remove chicken from the bag and arrange the chicken pieces on a large greased baking dish. Roast until the chicken is just cooked through, about 1 hour.
5. If your chicken browns too quickly, cover it with foil for the remaining cooking time. Transfer the chicken to a serving platter.
6. Sprinkle with a few pinches of Himalayan pink salt.

~ “The thing about food is you’re a much happier person if you eat well and treasure your meals.” – Julia Child

After I cooked the burgers I put them on a piece of bibb lettuce with organic tomato, organic bacon and Annie’s Organic Honey Mustard. The only ingredients in Annie’s Honey Mustard are: Organic Mustard (Organic Apple Cider Vinegar, Organic Yellow Mustard Seed, Salt), Organic Sugar, Organic Honey, Organic Cinnamon. This product is made with no synthetic pesticides/fertilizers, antibiotics, hormones, GMOs or radiation. It is also gluten free.

When eating bacon, 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 (http://www.organicconsumers.org/foodsafety/processedmeat050305.cfm).

If you don’t eat pork, these wraps would be delicious without it. Goes great with a side of melon!

~ “No matter how many mistakes you make or how slow your progress, you’re still way ahead of everyone who isn’t trying.” – Tony Robins

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

One of my husband and son’s favorite things to eat is wings.  My son usually orders Teriyaki, but he told me the other night he wants to try to start eating spicy wings because that is what his friends eat.  Following is my attempt to make a healthy hot wing.  They turned out great!  My husband called me from the car just to tell me how good they were (I packed them up for him to take to work).  The recipe can be easily doubled or tripled if you are having company.  I had my daughter help me peel the carrots and as she did this, she ate the carrots!  As we were putting the celery and carrots on the dish, everyone stopped in the kitchen and grabbed a few to eat.  If healthy is available, healthy they will eat!

1. Preheat oven to 375°F (190°C) and place wings on  greased sheet pan.  We use the Misto Gourmet Olive Oil Sprayer to grease the pan.  I have Trader Joe’s California Estate Extra Virgin Olive Oil in my sprayer.

2. Bake in oven for 30 minutes, or until they are cooked through.

3. Combine hot sauce, ghee or butter, vinegar, paprika, cayenne, black pepper, garlic powder, and celery seed, in a medium saucepan.

4. Set over low heat, mixing until butter is completely melted and combined; simmer for 5 minutes and remove from heat.

5. When wings are baked, dip in sauce to coat well, then shake off excess and return coated wings to baking sheet.

6. Reduce over temperature to 250°F (120°C) and give wings another 15 minutes.  Toss wings in remaining sauce after you remove from over and serve.

Why are these wings better for you than pre-packaged wings or wings from a restaurant?  Here is the breakdown:

– Organic Chicken: Good source of protein with no presence of antibiotics. Organic chicken contains ten times more omega-3s.
- Ghee: Ghee is made by a simple process of gently simmering butter to remove potential allergens such as casein and lactose.  What remains is the pure butter oil, which promotes good helath and longevity.  Ghee is a natural source of CLA (Conjugated Linoleic Acid) and the important fat-soluble vitamins A,D and K2 that are critical for maintaining good health.  CLA slows the progress of some types of cancer and heart disease and appears to help reduce body fat and increase lean muscle mass. We use Grassfed Organic Ghee.  The only ingredient is 100% Organic Butter.
– Apple Cider Vinegar: Detoxes the body, lowers high cholesterol and high blood pressure, kills candidia and fungus, eases arthritis and stomach acid.
– Paprika: Has very powerful anti-inflammatory properties and is very high in vitamin C which is known for fighting off infections and helping your body absorb foods that are high in iron.
– Cayenne Pepper: Helps adjust blood pressure to healthy levels, regulates blood flow, helps prevent blood clots, cleans artereies, increases metabolism, helps the digestive system process and eliminate foods, boosts immune systems, improves energy levels and can kill cancer cells in the lungs, prostate and pancreas.
– Black Pepper: Helps with digestion, promotes healthy skin, antibacterial, keeps arteries clean and relieves joint pain.
– Garlic Powder: Has all the benefits of whole garlic because it is a powdered version of whole garlic (Mayo Clinic).  Helps to reduce cholesterol, strengthens the immune system and has a blood-thinning benefit.
– Celery Seed: The antioxidants in celery seed may help lower the risk of cell damage and chronic inflammation, which are know to contribute to many types of cancer.  The seed is also high in antioxidants, is an effective pain reliever, high in calcium and lowers blood pressure.

Every ingredient promotes health rather than deteriorates your health!  NOW… here are the ingredients in some other types of wings:

FOSTER FARMS, CHICKEN WINGS, HOT AND SPICY
INGREDIENTS: Chicken Wing Sections, Water, Buffalo Sauce (Pepper Sauce (Aged Cayenne Pepper, Vinegar, Spice, Modified Cornstarch, Salt, Natural Flavor, Xanthan Gum)), Contains Less than 2 percent of Wheat Flour, Partially Hydrogenated Soybean Oil, Modified Food Starch, Rice Flour, Sodium Phosphate, Salt, Spices, Distilled Vinegar, Natural Flavor, Xanthan Gum Spice Extractive, Parfried in Vegetable Oil.

Please reference to my label library to read about the ingredients I bolded.  Those are the ingredients to avoid at all times.

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This for That ~ Hot Wings

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Number of servings: 3

See Detailed Nutrition Info on

Ingredients

• 20 Chicken wings (organic if possible)
• 2 tbsp hot sauce (only ingredients should be distilled vinegar, red pepper, salt)
• 1/4 cup ghee (organic butter works too)
• 1 tbsp apple cider vinegar
• 1/2 tsp paprika
• 1/4-1/2 tsp cayenne pepper (depending on taste)
• 1/2 tsp black pepper
• 1/4 tsp garlic powder
• 1/8 tsp celery seed

Instructions

1. Preheat oven to 375°F (190°C) and place wings on greased sheet pan. We use the Misto Gourmet Olive Oil Sprayer to grease the pan. I have Trader Joe’s California Estate Extra Virgin Olive Oil in my sprayer.
2. Bake in oven for 30 minutes, or until they are cooked through.
3. Combine hot sauce, ghee or butter, vinegar, paprika, cayenne, black pepper, garlic powder, and celery seed, in a medium saucepan.
4. Set over low heat, mixing until butter is completely melted and combined; simmer for 5 minutes and remove from heat.
5. When wings are baked, dip in sauce to coat well, then shake off excess and return coated wings to baking sheet.
6. Reduce over temperature to 250°F (120°C) and give wings another 15 minutes. Toss wings in remaining sauce after you remove from over and serve.

~ Eat Healthy. Feel Healthy. Be Healthy.