Yesterday, in Being Dairy-Free: Part One, I discussed the symptoms attributed to Allergy Tension Fatigue Syndrome and how I had experienced symptoms similar that have virtually disappeared since going dairy-free. Most notably, was the relief from the chronic upper back, neck and head tension that had been bothering me for years. I recently had the opportunity to have my blood assessed for non-IgE mediated food allergies, before we get to the results, we'll do a refresher on food allergies and then finish up with a recipe for Dairy-Free Whipped Cream. Stay tuned for Being Dairy-Free: Part Three, where I will discuss my immediate strategy as well as long-term strategy in dealing with dairy.

This will be review for those of you who are on the up and up with food allergies. I detailed this out in my Casein Confession, so it's nothing new if you've read it. For those of you who are just hearing this for the first time, it's important to understand the differences between food allergies, sensitivities and intolerances. If you are a visual learner, the graphic below is a great tool.  Image Source

Two major factors contribute to the cause of non-IgE mediated food allergies; a hyperpermeable gut and a slow or deficient detoxification pathway.

A hyperpermeable gut, also known as leaky gut. This can be caused by a number of factors, including irritations caused by an imbalance in the types of micro-organisms in the gut. Antibiotic use commonly induces this. Excess cortisol, caused by stress, causes gut hyperpermeability as well as decreases the secretion of IgA antibodies. Stress also weakens the immune system in other ways.

A slow or deficient detoxification pathway. When food passes through the intestinal wall it enters the portal bloodstream and then passes through the liver. Toxins are modified in the liver in two phases with the end goal being elimination. If the body cannot keep up with this process, these toxins enter general circulation where the immune system is activated. A detoxification deficiency makes it difficult or impossible to breakdown dietary toxins. To learn more about detoxification refer to these two posts I wrote back in January: Detoxification Part I: Healing Waters & Detoxification Part II: Healing Foods.

My blood was tested for non-IgE mediated food allergies in response to 94 general foods, 15 vegetarian foods, 24 herbs and 24 spices. 

Meat/Fowl
This includes beef, chicken, eggs (duck & chicken), lamb pork and turkey. NO REACTIVE FOODS

Fruits
Eighteen of the most common fruits were tested including most berries. NO REACTIVE FOODS

Fish/Crustacea/Mollusk
This includes clam, cod, crab, halibut, lobster, red snapper, salmon, scallop, shrimp, sole, tuna. NO REACTIVE FOODS

Grains/Legumes/Nuts/Seeds
The largest category of all the foods tested, including wheat gluten and wheat gliadin. It's important to note, I have been gluten-free for nearly four years. Outside of the scope of this article, you can't test for gluten sensitivity unless you are eating gluten. NO REACTIVE FOODS

Vegetables
A long list of starchy and non-starchy vegetables were tested. NO REACTIVE FOODS

Spices
All 24 of your common spices were tested. NO REACTIVE FOODS

Herbs
This category is great for supplement users as it encompasses 24 of the most common herbs used in supplemental form. NO REACTIVE FOODS

Miscellaneous
A few miscellaneous foods like cocoa and coffee as well as yeast. NO REACTIVE FOODS

Dairy
The dairy category tests bovine-derived milk proteins casein and whey as well as cheddar cheese, cottage cheese, mozzarella cheese, milk and yogurt. In addition goat milk is also tested. YOUR REACTIVE FOODS INCLUDE: CASEIN, WHEY, CHEDDAR CHEESE, COTTAGE CHEESE, MOZZARELLA CHEESE, MILK, YOGURT, GOAT MILK

This particular food allergy panel grades adverse food reactions on a spectrum from No Reaction (Class 0) to Extremely High (Class VI). Foods classified as Class III and above are advised to be eliminated. Foods in Class 0, I, and II are advised to be rotated. My reaction to all of the dairy foods except goat milk was moderately high, right on the line between Class III and Class IV. Goat milk scored quite low actually only a Class I reaction.

This post is getting rather lengthy. In attempt to keep the word count down
I am adding a part-three to this series. 

Being Dairy-Free: Part Three

I will discuss my immediate and long-term strategy in dealing with dairy, with
the goal of being able to eat cheese again.

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this article is at the choice and risk of the reader.  

Dairy-Free Coconut Whipped Cream
Original Recipe by Patty 
Technique by Healthy Living How To

Printable Recipe

Prep Time: 1 minute
Whiz Time: 30 seconds
Serves: Many

Ingredients

• 1 can Native Forest Organic Coconut Milk
  
• 2 Tbsp. Nutiva Coconut Oil, Extra Virgin, Organic
  
• 1 Large Organic Pastured Egg
  
• 1 tsp. Organic Vanilla Extract
  
• 28 drops NuNaturals Pure Liquid Clear Stevia

Directions

1. Add all ingredients to a high-powered blender or VitaMix.

2. Whiz on the highest speed for 30 seconds, no more, no less.

3. Pour cream into iSi whipper and charge.

4. Before dispensing, refrigerate for 8 hours or overnight until well chilled.

Recipe Notes

If you read my Casein Confession post, you will notice this is the exact same recipe for the Coconut Coffee Creamer with the addition of stevia. The difference is using the iSi Cream Whipper to add volume and texture similar to whipped cream. I have made this many many many times with much success. The one and only time it flopped, was when I used a different brand of coconut milk and my mother-in-law's cheap-o blender. After blending, the coconut creamer is a thick pourable liquid, however after refrigerating overnight, the magic happens. Don't fret if you don't have an iSi whipper, you can still make this, however, instead of being whipped and airy, it will thicken and solidify. To fancy up a dessert you can add the thick cream to a frosting bag and pipe on. I make a batch of this weekly and use it as my coffee creamer as well as a topping for my post-workout berries.

I thought it was time for an update since my Casein Confession. I have been dairy-free since last December, a little over three months. Not too difficult as long as I eat at home. When eating at a restaurant I avoid the obvious, like cheese, but haven't been very adamant about butter (or whatever other dairy is hidden in restaurant food). This hasn't worked out in my favor. Even though I stick to protein and veggies, usually a nice medium-rare steak and broccoli, there hasn't been one time I have eaten at a restaurant, over the past three months, I have felt good the next day or next several days.

In the past three months, I've spent a considerable about of time researching food allergies, gut health and the immune system as well as reflecting on the symptoms I have experienced. I also consulted with my Chiropractor, Doctor and Registered Dietitian friend, in an effort to become an expert. Not a food allergy expert, but an expert of my own health.

I'm not a fan of labeling an affliction or claiming it as my own. Too often when we are given a diagnosis, it becomes us and defines us. This was a very hard lesson for me to learn as it was an obstacle I had to overcome in order to conquer adrenal fatigue. With that being said, in my search for food allergy answers, I stumbled on a disorder called Allergic Tension Fatigue Syndrome (ATFS). Exactly as it sounds, ATFS is muscular tension and an overall fatigue caused by a chronic food allergy and very consistent with the symptoms I experience after eating dairy.

At this point in my research, I was still hesitant to claim my symptoms were a result of a food allergy. Nothing had been confirmed by a doctor or a lab test, this was all theory on my part. Couple that with the fact that much of those symptoms are similar to adrenal insufficiency, something that had been confirmed and diagnosed. But when my symptoms started to disappear with the avoidance of dairy and quickly return, even when eating very small amounts, I started to become a believer. 

One thing that has troubled me for quite some time, that didn't resolve as I recovered from adrenal fatigue, was the chronic tension in my head, neck and shoulders. I have done just about everything one can possibly do to alleviate this. From weekly massage therapy, to acupuncture to chiropractic care. At one point this summer, I was getting chiropractic adjustments three times a week with little relief. Not only was I frustrated, but so was my chiropractor. She was stumped at the inability of my cervical spine to hold an adjustment and how difficult it was for my neck and shoulder muscles to relax.

Dare I say, the tension in my head, neck and shoulders has resolved since avoiding dairy. As if that isn't enough, my morning watery/sticky eyes are gone. The lingering morning lull and low-grade depression, that I attributed to some residual adrenal issues, has lessened to the point that I went caffeine-free in January. For the most part, I wake up ready for the day and don't have to "force" myself to be me. All of these symptoms are gone as long as I remain dairy-free.

I recently had the opportunity to trial a food allergy home test kit by US Biotek. I jumped at the chance to find out, not only if I was truly allergic to dairy, but if there were any other foods that were not my friend. This test kit was identical to the Holman Omega-3 Test. No special preparation was required prior to the sample, a simple prick of the finger and then dotting the blood on the collection card. Once dry, in the provided envelope it went and then off to the lab to be tested. A couple weeks later the results were in my mailbox.......

I will reveal the RESULTS of my Food Allergy Test where I was tested for IgG & IgA Antibodies in reaction to 96 General Foods, 15 Vegetarian Foods, 24 Herbs and 24 Spices.

I will also share my RECIPE for Dairy-Free Whipped Cream.
 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this article is at the choice and risk of the reader. 

Today is part three of our Oh Mega discussion. If you haven't been following along, in Oh Mega: Part One, we laid the groundwork, with a simple explanation about the importance of essential fatty acids, Omega-3 and Omega-6, as well as discussed the health consequences of an out of balance Omega-6 to Omega-3 ratio. We concluded Part One with a short Q & A I had with Dr. Doug Bibus, one of the foremost authorities on fatty acid metabolism. In Oh Mega: Part Two, I revealed my results of the Holman Omega-3 Test as well as discussed what each of the individual markers indicates for health. In today's conclusion we will discuss nutritional strategies to improve Omega-3 status.

Based on the recommendations of renowned and respected Omega-3 experts, Dr. Doug Bibus and Dr. Bill Lands, the best way to improve blood levels of Omega-3 is by reducing Omega-6 intake meanwhile increasing Omega-3 intake by consuming sources of ALA, EPA, DPA and DHA.

STEP ONE: REDUCE OMEGA-6 INTAKE 

With the exception of flaxseed oil and fish oil, all of the common oils used today are predominantly Omega-6. These oils, especially soybean and corn, are used excessively in the current food supply. In fact, according to the USDA, Americans get nearly 20% of their calories in the form of soybean oil.

You can reduce your Omega-6 intake drastically, simply by:

Cutting Out Processed Foods
Nearly all of the processed foods found in the inner aisles of your local grocery store contain soybean, corn and/or canola oil. By choosing whole foods over processed you will significantly slash your Omega-6 intake.

Reading Labels
Along with cutting down on processed foods, become an expert at reading labels for those foods that still come in a package or bottle. Scan the ingredients for not only words like partially hydrogenated but also for the Omega-6 heavy oils.

Making Your Own Salad Dressings & Mayonnaise
It is nearly impossible to find salad dressings or mayonnaise that do not contain soybean oil. Even those that claim they contain olive oil on the label will also have added soybean, canola or some from of vegetable oil. Making your own dressings using olive oil is easy and will taste better than store bought.

Switching Polyunsaturated Cooking Oil/Fats For Saturated
The health issues with using Omega-6 oils in your kitchen are two-fold. We already know what the high consumption of these oils are doing to our Omega-6:3 balance, but the other problem is these highly refined oils, are oftentimes unstable, rancid and oxidized. Rancid oils are a major source of destructive free radicals in our diet. To make matters worse, this issue is compounded by heat/cooking. Contrary to conventional wisdom, the only fats you should be cooking with are stable saturated fats, like butter, ghee, coconut oil, tallow and lard. Not only is their Omega-6 composition low or nil, they are extremely stable when heated. 

Eating Out Less
Anytime you eat in a restaurant you are going to be consuming not only Omega-6 oils but also trans fats. Restaurants use polyunsaturated Omega-6 oils, primarily soybean, peanut and corn, because they are cheap and reduce their operating costs. 

STEP TWO: INCREASE OMEGA-3 INTAKE

A relatively small number of Omega-3 food sources actually increase blood levels of Omega-3 without the reduction of Omega-6 intake. Essential fatty acids start out as parent molecules, Linoleic Acid (LA) and Alpha Linolenic Acid (ALA). Through enzymes these are converted to the different byproducts which impact our health. Here's where the issue lies, these byproducts compete for the same enzyme for conversion. The Omega-3 family of fats start out as ALA and then metabolize into eicosaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA). The two key Omega-3 fatty acids we want to increase in our blood are EPA and DHA. 

In addition to decreasing Omega-6 intake you can increase blood levels of the Omega-3 fatty acids by:

Taking Fish Oil Supplements
There are number of high-quality fish oil supplements on the market. Be sure to look for one that is mercury free with high doses of EPA and DHA, at least 50% of the oil should come from these. Some studies have shown health benefits can be achieved with as little as two grams per day, while others have used much higher levels.

Eating Oily Fish
Deep cold water oily fish offer the highest amount of EPA and DHA, fish like salmon, halibut, sardines, halibut and fresh tuna. Eating enough fish to significantly increase Omega-3 blood levels would require a minimum daily serving of 3 oz, this carries some concern about consuming toxins, such as PCBs and mercury. To eliminate some of the risk, be sure to avoid farm-raised fish and stick with wild caught.

A "Smattering" Of Foods Rich in ALA
Plant foods like flax seeds, hemp seeds, chia seeds and walnuts are rich in ALA. The body's ability to convert ALA to EPA and DHA and increase blood levels is an ongoing debate.  What we know is when Omega-6 intake is significantly reduced, this conversion happens more readily.

CONCLUSION
Fatty acid metabolism is a very complex topic to understand. My goal when writing this three part series, was to give a high level overview, equip you with some basic knowledge and steer you in the direction of healthy change. If you want to dig deeper into fatty acid metabolism, you can download and watch this outstanding presentation by Dr. Bill Lands, the world's foremost authority on essential fatty acids.

Three Part Oh Mega Series
Oh Mega: Part One - Oh Mega: Part Two - Oh Mega: Recipe - Oh Mega: Part Three 

Yesterday, in Oh Mega: Part One, we began a discussion about essential fatty acids, specifically Omega-6 and Omega-3 and the role they play in health as well as the disease process. We concluded that while some Omega-6 is essential, in excess it can be detrimental and that for optimal health we need a balance of Omega-6 to Omega-3. Research suggests an ideal Omega 6:3 ratio somewhere along the lines of 4:1 to 1:1. Due to the current high consumption of processed foods and consumption of polyunsaturated oils like corn oil, safflower oil, sunflower oil, soybean oil, cottonseed oil, sesame oil, and peanut oil, the typical American has a ratio of 17-30:1. This high ratio is directly responsible for the chronic inflammation which leads to disease. Finally we concluded, in order to reduce inflammation, not only do we need to reduce the amount of Omega-6 in our diet, we also need to increase the amount of Omega-3.

Late last fall, I had the opportunity to have the Holman Omega-3 Test performed. This test identifies your complete fatty acid profile, focusing on Omega-6 and Omega-3. I also discussed my results with renowned Omega-3 expert Dr. Doug Bibus.

In the mail I received the test kit which included instructions, an alcohol swab, two lancets, a blotting card and a bandage. There was also a return envelope and a small questionnaire regarding Omega-3 intake. No special preparation was required prior to the sample, a simple prick of the finger and dotting the blood on the collection card. Once dry, in the provided envelope it went and then off to the lab to be tested. My results were e-mailed to me within a week or so.

Total Omega-3 Score = 14.4%
The Total Omega-3 Score is generated from the measured amount of Omega-3 in the bloodstream. It is described as a percentage. The total is comprised of alpha-linolenic acid (ALA) and it's sythesized fatty acids eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA). Don't worry if this doesn't mean anything to you, we'll discuss this more in Oh Mega: Part Three.

Omega-3 HUFA Test = 57%
Also known as the Lands' Test, named after Dr. Bill Lands who invented it. Highly unsaturated fatty acids (HUFA) form the basis of our inflammatory response system. The inflammatory response produced from Omega-6 is remarkably powerful meanwhile the Omega-3 is anti-inflammatory. Dr. Lands established a lower Omega-6 HUFA with a higher Omega-3 HUFA is ideal.

Omega-3 Index = 11.8
The Omega-3 index is the combined value of two Omega-3 fatty acids, EPA and DHA, thought to be responsible for the main physiological effects of Omega-3 in the diet. It is a blood-based risk factor for projecting cardiovascular disease risks. The recommended Omega-3 index is 8% or greater.

Omega 6:3 Ratio
Excessive amounts of Omega-6 and a very high O6:3 ratio, promotes the development of many diseases, including cardiovascular disease, cancer as well as inflammatory and autoimmune diseases. Whereas increased levels of Omega-3s and a low O6:3 ratio eliminates or lessens the risk. 

Q: I tend towards a low-carb, paleo type diet. In the "paleo" community there is a strong discouragement of eating nuts due to their Omega-6 content. What is your opinion on eating nuts?

A: One of my close friends is Steve Phinney who wrote the latest Atkins book and now the Art and Science of Low Carb Living with my other buddy, Jeff Volek.  They both live on low carb and nuts are a big part of their diet. I think you are fine with some nuts in your diet. Yes, nuts contain Omega-6 so if you enjoy them (and there are a nutritious reasons to enjoy them) just add more Omega-3 to your diet.  Omega-3 testing can also help guide you as to whether your nut and Omega-6 intake is impacting healthy levels of Omega-3. Your Omega-3 numbers were awesome, so I don't think your nut intake is hurting your status at all.


Q: Just so I understand, you are saying that adding Omega-3 suppresses Omega-6, so if I choose to eat nuts, I "may" need to supplement with more Omega-3?

A:  I am from the camp that more is better for Omega-3.  In extreme examples of intake in First Nations or Inuit people living on marine based diets, dietary intake of long chain Omega-3 can reach 20g per day.  These folks are also typically on a LC diet.  I recommend 2000mg of long chain Omega-3 per day and a smattering of ground flax.  This is a meaningful level that will move the rock (increase your Omega-3 blood levels) and if you miss a day or two a week, it will balance out your overall intake to greater than 1000mg.  FDA says that up to 3000mg of EPA and DHA per day is safe. I take 3-4000mg, 5 days per week.


Q: What about just eating less Omega-6 as a way to increase Omega-3 levels?

A: Reducing Omega-6 intake is a healthy way to increase Omega-3 levels.  One of the highest Omega-3 levels I have ever measured was in a young man living on 3-4# of grass fed beef per day.  The ratio of the beef was 1:1, Omega-6 to Omega 3.  One of my competitors advocates a high Omega-6 diet and states that reducing Omega-6 will not increase omega 3 levels....this is simply not true.


Q: As a low-carb and gluten-free food blogger, I use almond flour, coconut flour and flaxseed meal in my baking. Should I be concerned with oxidation? What is your opinion on baking with nut flours and flaxseed meal?

A: I think baking with ground flax and almond flour is a great option so long as it is stable.  Flax has 40% oil by mass and 50% of that is ALA which can oxidize.  Poorly prepared flax meal will oxidize. Almonds have more linoleic acid and are less prone to oxidation than ALA in flax. As long as heat is not excessive, over 325-350º F, you should be fine.

STAY TUNED FOR

Oh Mega: Recipe
An easy Chia Flax Cracker recipe that is loaded with Omega-3s.  

Oh Mega: Part Three
We will discuss dietary strategies to improve Omega-3 status.

Essential fatty acids or EFAs are coined "essential" because while they are necessary for health, the body cannot make them -- we get EFAs from the food we eat. EFAs are not fuel for the body like other fatty acids, but are required for many biological processes. Only two EFAs are known essential for humans, these are linoleic acid or Omega-6 and alpha-linolenic acid or Omega-3. How well these two fatty acids function in the body is dependent on the balance between the two.

The typical American has an Omega 6:3 ratio somewhere along the lines of 17-30:1. With an ideal ratio falling between 4:1 and 1:1. This trend represents how deficient the Standard American Diet  (SAD) is in Omega-3 as well as how excessive and prevalent Omega-6 is. Excessive amounts of Omega-6 and a very high O6:3 ratio, promotes the development of many diseases, including cardiovascular disease, cancer as well as inflammatory and autoimmune diseases. Whereas increased levels of Omega-3s and a low O6:3 ratio eliminates or lessens the risk.

Never before in history has the SAD consisted of such an over abundance of Omega-6 fatty acids. Prior to the 1960's saturated fats like beef tallow, lard and butter were preferred and encouraged. By the early 1970's the American Heart Association had successfully convinced Americans that fat, particularly saturated fat was to be avoided at all cost. Then in the late 1970's the USDA followed suit by recommending Americans consume less fat as well.

With the onset of the low-fat craze, saturated fats were replaced with "heart healthy" and "figure friendly" polyunsaturated fats. The problem herein lies, most of these so called healthy fats, corn oil, safflower oil, sunflower oil, cottonseed oil, soybean oil are predominantly Omega-6. So, while Omega-6 is essential, in large or excess amounts it becomes detrimental, even more so, when it is not in balance with Omega-3 intake. In addition, Omega-6s and Omega-3s compete for the same conversion enzymes. These enzymes ensure the fatty acids are fully utilized and metabolized by the body.

Research shows that Omega-3 fatty acids help reduce inflammation, whereas, most omega-6 fatty acids tend to promote inflammation. Chronic inflammation is a symptom of virtually every disease process. In order to reduce inflammation, not only do we need to reduce the amount of Omega-6 in our diet, we also need to increase the amount of Omega-3. 

STAY TUNED FOR
Oh Mega: Part Two

I had the opportunity to have my Omega-6 & Omega-3 levels tested as well as 
a short Q & A with renowned Omega-3 expert Dr. Doug Bibus.

I don't know about you, but I'd rather have a dozen pieces of healthy chocolate covered bacon for Valentine's Day than a dozen red roses. I figured you'd agree, so I went ahead and made some. It's the week of love and I am sharing some of my healthy favorites and what better thing to share on this day, than my love for both bacon and chocolate. But wait a minute, you might be thinking, did she just say bacon, chocolate and healthy in the same sentence? Why yes, yes I did.

HEALTHY BACON
My friend and registered dietitian, Anika Christ, wrote this lovely piece about the do's and don'ts when it comes to bacon. If you've been following a low-carb or primal/paleo lifestyle, I'm sure you've been gobbling up the bacon with no regrets. However, if you have been avoiding bacon because you thought it was bad for you, this article may help you re-think that.

If it's the fat in bacon that is holding you back, take pause for a moment and know that fat is a precusor to many essential hormones in the body and a component of all cell membranes. Our body needs fat to be healthy. Now, before you say, "what about fat especially saturated fat and heart disease?" Know that this theory has been met with growing criticism in recent years. In fact, in early 2010, the American Journal of Clinical Nutrition published a meta-analysis (that's a study of all the studies) with the final findings stating, "intake of saturated fat was not associated with an increased risk of coronary heart disease, stroke or cardiovascular disease." 

I know what you are thinking, "even if fat isn't bad for your heart, it's bad for your weight." Way ahead of his time, in 2002, science writer Gary Taubes, poked holes in this "fat makes you fat theory", with his New York Times article, What If It's All Been a Big Fat Lie then more recently, went on to write two bestselling books Good Calories, Bad Calories and Why We Get Fat & What To Do About It, which shattered this theory to pieces. Healthy people have been happily eating bacon ever since.

We need to move along to the virtues of chocolate, so I will sum it up with one of my favorite bacon quotes, from Primal Living expert Mark Sisson, "there is no such thing as too much bacon."

HEALTHY CHOCOLATE
Chocolate is more accepted in the health food category, specifically dark chocolate. We're not talking about milk chocolate or Hershey's Kisses, but deep, dark, rich, bold, smoky dark chocolate, 70% or higher. The benefits of dark chocolate, the flavanols and antioxidants, are found in the cocoa, which means you want a bar that has a high cocoa content. Milk chocolate or white chocolate have no health benefits so don't justify your handful of M&Ms because chocolate is healthy. I've gushed about my love for chocolate in a recent recipe post for Chocolate Coconut Chia Pudding and also shared a great article Sweet Truth for Your Sweet Tooth written by my handsome husband Tom.

When shopping for dark chocolate, as already mentioned, look for 70% or higher. Typically, the higher the cocoa percentage, the less sugar and carbohydrates in the bar.  Like coffee, if you are concerned about fair wages and working conditions, look for chocolate that is fair trade. Pesticide use is widespread on cocoa farms, organic chocolate starts the process off right by using cocoa beans that were grown without the use of pesticides. To get the most for your chocolate buck, check the ingredient label, there should be three maybe four ingredients, cocoa, cocoa butter, and sugar.

My current favorite bar for noshing on is Alter Eco 85% Dark Chocolate Blackout, but have been known to enjoy:

Equal Exchange 80% Panana Extra Dark
Green & Black's Organic 85% Dark Chocolate
Lindt Excellence 90% Supreme Dark

I could hardly contain my excitement this past week's shopping trip, when I spotted Sunspire Fair Trade Organic 100% Unsweetened Chocolate Baking Bar. I was planning on making chocolate covered bacon for Valentine's Day and knew I could lower the sugar and carb content by using an unsweetened chocolate and sweetening with my favorite alternative sweeteners. I have made chocolate covered bacon before, so this is just a modification to my original recipe.

Healthy Chocolate Covered Bacon
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 15 minutes
Cook Time: 25 minutes
Serves: 6

Ingredients

• 12 Slices Uncured Organic Bacon
  
• 2 oz. Sunspire Fair Trade Organic 100% Unsweetened Chocolate Baking Bar
  
• 2 Tbsp. Coconut Oil
  
• 1/8 tsp. NuNaturals Pure White Stevia Extract Powder
  
• 3 Tbsp. Smart Sweet Erythritol Non-GMO 
  
• 2 Tbsp. Smart Sweet Non-GMO Birch Xylitol Granules
  
• 12 Wood Skewers
  

Directions

1. Thread each piece of bacon on wooden skewer and place on baking rack. Line a baking sheet with foil and then put the baking rack on baking sheet.

2. Bake bacon at 400 º F  for 20-25 minutes until done. Be sure bacon is completely cool before the next step.

3. Chop chocolate and place in a double-boiler along with coconut oil. Whisk until smooth over medium heat.

4. Powder erythritol granules in coffee grinder until it resembles a fine powdered sugar and whisk it into chocolate along with stevia.

5. Using a basting brush, paint chocolate on both sides of bacon and lay on parchment paper. Cool in refrigerator until hard and then paint on a second coat.

6. After second coat of chocolate, sprinkle on xylitol granules and then return to refrigerator to harden.

7. Serve cold and enjoy!

Recipe Notes
Not everyone is on the same page when it comes to baking with erythritol and xylitol, and because I haven't put up my own post yet regarding it's health safety, I am sending you to Mark Sisson's post regarding these sugar alcohols. Personally, I like to keep the carbs low, which is why I use these alternative sweeteners. There are a few different brands of erythritol and xylitol on the market and I recently switched to a verified non-GMO source for both. If you choose not to use these two healthy alternative sweeteners, you can still make chocolate covered bacon. Simply use a 70-90% chocolate bar, 1 Tbsp of coconut oil, stevia to taste and skip the sprinkles on top.

As I mentioned on the Healthy Living How To Facebook Page, after making lacto-fermented mayonnaise the other day, I was dreaming up something for dinner that could be drowned in it's deliciousness. Egg salad, tuna salad, salmon salad all fit the bill, but I had also cooked a whole chicken in our pressure cooker. For a while there, I was in the habit of making a whole chicken once a week, two birds, one stone, you know. Enough chicken for a recipe or two and bone broth for the week. This is a reminder to myself, must get back into this habit. After searching through a few of my favorite recipe sources and not finding anything that teased my tastebuds, I decided to go with an easy chicken salad. I am the queen of just throwing meals together on a whim, so no measurements necessary for this recipe and there is plenty of leftovers. 

I've just about covered the rainbow in this dish. It's got red, yellow, orange and green peppers. Some more orange with the carrots, a little white with the jicama and some green/white in the table onions. Serve this over a bed of mixed salad greens and you can pick up some purple, or if it fancies you, throw in a few seedless purple grapes as well. Either way, this salad is loaded with color, beautiful for the eyes and the body.

Rainbow Chicken Salad
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 15 minutes
Serves: 4-6

Ingredients

• 2-3 lb. Organic Free-Range Chicken, Cooked
  
• Green, Red, Yellow, Orange Bell Pepper
  
• Celery
  
• Jicama
  
• Carrots
  
• Green Onion
  
• Lacto-Fermented Mayonnaise
  
• Celtic Sea Salt & Coarse Ground Black Pepper
  
• Oven-Roasted Pecans, Walnuts or Sliced Almonds

Optional Fruit Add-Ins

• Purple Seedless Grapes, Sugar-Free Dried Cranberries, Green Apple, Raisins
  

Directions

1. Choose whatever method you prefer and cook the chicken. When making a chicken for the shredded meat (as opposed for the presentation), I use the pressure cooker. It's done in 20 minutes. Once chicken is cool enough to handle, clean, saving all remnants, skin and bones to make bone broth. Chop or shred chicken and place in a large mixing bowl.

2. Lay out nuts on parchment lined cookie sheet and oven roast at 350º F for 10 minutes or so. If using pecans or walnuts, you will chop once roasted and cooled.

3. Get a sharp knife and cutting board out and begin chopping all your veggies. I like to really bulk up the salad, so I use a lot of veggies. If using fruit, dice it up now as well. You decide how much you want to use. Throw veggies on top of the chicken.

4. To the chicken and veggies, plop two large dollops of mayonnaise on and mix. Add as much mayo as you desire. Season with salt and pepper to taste.

5. Finally serve and top with roasted nuts. Enjoy!