I have received quite a few recipe requests for two things, an on-the-go breakfast option as well as a protein bar. What do you get when you have two birds and one stone? A Vegan Protein Breakfast Brownie that is dairy-free, egg-free, sugar-free, gluten-free, low-carb and requires no-baking. They are deliciously filling and pair well with a hot cup of coffee and a few ripe strawberries. The best part, they are far far healthier than any protein bar you could buy.

I realize some of you reading this may be a purist when it comes to eating real food. Kudos to you! You might want to look the other way, as this recipe uses protein powder. While I am an outspoken advocate of eating high quality real food, I also think it's important to meet people where they are at as well as where they are going. A high-quality protein powder can fill in the nutritional gap for many of us.

Since finding out I am allergic to both casein and whey, I have been avoiding protein powder completely. However, for this recipe I decided to use the Life Time Fitness brand VeganMax, a high-quality protein powder made with two plant-based protein sources; pea protein isolate and rice protein isolate. There are no artificial flavors, colors or sweeteners in VeganMax. It is soy-free, dairy-free and sweetened with stevia. This is the same powder I use  for our favorite  Protein Waffle recipe.

I am a visual and volume eater, I like my food to look pretty and for there to be a lot of it. This is one of the reasons I typically don't use bars or shakes as meal replacements. However, as I mentioned in yesterday's post, we are doing some travelling to and from the Mayo Clinic several times over the next few days. These Vegan Protein Brownies fit the bill for a quick and portable healthy breakfast option. You will be pleasantly surprised at how satisfying and filling a serving of these are. I enjoyed a serving with five strawberries and a cup of coffee and had no signs of hunger for 8 hours. I plan to take these with me again today as we are hitting the road early to drive to the Mayo Clinic. 

Now, here's the deal, because I know I will get asked, you cannot sub whey protein isolate or concentrate in this recipe. Vegan protein powders tend to be more chalky and absorbent than whey. They require twice the amount of fluid when making a protein shake to make it palatable. In my experience, vegan protein powders tend to have more of a flour-like consistency and turn into paste with just a little water. On the other hand, whey protein is more gritty and becomes quite sticky or tacky with the same amount of water.

Vegan Protein Breakfast Brownie
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 15 minutes
Bake Time: none
Makes: 12 bars, 6 servings

Ingredients

• 6 Servings (6.6 oz.) Life Time Fitness VeganMax
  
• 6 Tbsp. Hershey's Special Dark Cocoa Powder
  
• 6 Tbsp. Chia Seeds
  
• 1/4 c. + 2 Tbsp. Smart Sweet Erythritol Non-GMO
  
• 1/8-1/4 tsp. NuNaturals Pure White Stevia Extract Powder
  
• 1/8 tsp. Celtic Sea Salt 
  
• 12 oz. Native Forest Organic Coconut Milk
  
• 6 Tbsp. Almond Butter, Room Temperature
  
• 1 Tbsp. Organic Vanilla Extract
  
• 6 Tbsp. Filtered Water

For Topping

• Hershey's Special Dark Cocoa Powder
  
• Bob's Red Mill Flaked Coconut, Unsweetened
  
• Sliced Almonds

Directions

1. In a large mixing bowl, mix together all dry ingredients.

2. With a large spoon mix in coconut milk, almond butter and vanilla extract.

3. Finally mix in water.

4. Using your hands form into a large ball of dough.

5. Dust a piece of parchment paper with cocoa powder and then plop dough in center.

6. Using your hands press and shape dough into a large square and then cut in 6 even strips and then cut each strip in half.

7. Dust the top with more cocoa powder, smear with a teaspoon of almond butter and then top with sliced almonds or unsweetened coconut flakes.

8. Store covered in the refrigerator, can be eaten cold or at room temperature.

Recipe Notes

When you start mixing the wet with the dry, what forms are crumbles. This is good. You want the mixture to be very crumbly, the smaller the crumbles the better. Once your get your hands in the bowl and start working it, what forms is a big dough ball.  It actually becomes quite play-doh like. The texture of the bars is very soft, cookie-dough like. They do firm up just a little in the fridge but don't harden and will soften at room temperature.

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 

Just putting the finishing touches on the Oh Mega series, if you haven't already done so, you can catch up with Part One and Part Two. Stay tuned for Part Three tomorrow. In the meantime, I wanted to share with you a very easy cracker recipe that is rich in Omega-3s. The crackers are made from both ground flax seeds as well as whole flax seeds along with chia seeds. Add a little water and a few seasonings and you've got a crispy crunchy cracker.

Some time ago, I spotted  Doctor in the Kitchen Flackers at our local Whole Foods. I did a quick look at the nutrition information and ingredients and knew I could easily make these for a fraction of the cost. I dug deep in my wallet and bought a box of the Savory Flackers so I would have an idea of taste and texture. 

While I liked the Flackers, after eating a whole box (not in one sitting), I knew I wanted to make a few changes.  The texture of the Flackers were a bit more chewy and a little less crunchy as they are made with whole flax seeds. To make my healthy Chia Flax Crackers more crunchy, I used a combination of both flax seeds and flaxseed meal. I also added Chia seeds, because in addition to being an Omega-3 powerhouse (*SEE FOOTNOTE), they add a little crunch as well. A couple other tweaks were made and after a few test batches I had a lovely gluten-free and low-carb Chia Flax Cracker. 

Chia Flax Crackers
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 5 Minutes
Cook Time: 35-40 Minutes
Servings: 8 Servings, 3 Crackers Per

Ingredients

• 1/2 c.  Bob's Red Mill Golden Organic Flaxseed Meal 
  
• 1/4 c.  Navitas Naturals Organic Chia Seeds 
  
• 1/4 c. Bob's Red Mill Golden Organic Flax Seeds
  
• 1 c. Filtered Water
  
• 1/4 tsp. Organic Garlic Powder
  
• 2 Tbsp.  Coconut Secret Raw Coconut Aminos 
  
• 1/8 tsp. Celtic Sea Salt

Directions

1. In bowl, combine ingredients. Let stand for 10 minutes to thicken.

2. Evenly spread mix on parchment lined baking sheet.

3. Bake at 350°F  for 15 minutes, remove from oven and cut into 24 even squares.

4. Return to oven for 15 minutes, then flip crackers over and bake for an additional 5-10 minutes.

Recipe Notes

I have made these crackers with both already ground flaxseed meal as well as fresh ground flax seeds. The end result is the same, however, when baking with flax it is very important your flax seeds or flax seed meal is fresh. Whole flax seeds as well as flaxseed meal should be kept free of moisture and stored in a dark & airtight container in the refrigerator or freezer. I love coconut aminos and use them in sauces and marinades that call for soy sauce. You could use a gluten-free organic soy sauce in place of the coconut aminos in this recipes, however, I would skip the salt and maybe even use a low-sodium soy sauce. There is a fine line between baked and crisp and burnt with these crackers, watch carefully the final minutes of baking.

Flax and chia seeds are a source of Omega-3 in the form of Alpha Linolenic Acid (ALA). ALA is metabolized in the body into the Eicosapentaenoic Acid (EPA), Docosapentaenoic Acid (DPA) and Docosahexaenoic Acid (DHA). However, there is debate on how well the body converts ALA into EPA, DPA and DHA and whether or not we get elevated blood levels from this process. I asked Dr. Doug Bibus about this specifically, as I know that some of my readers are quite smart and savvy when it comes to fatty acid metabolism. This was his response: 

"From a scientific standpoint we clearly metabolize ALA into EPA , DPA and DHA.  The big question is if we can get elevated blood levels of EPA and DHA seen with fish/fish oil consumers or Omega-3 scores/ratios that have more therapeutic levels.  When you eat a 1:1 ratio of Omega-6 to Omega-3 this may be possible. Limited conversion is an accurate statement when we are consuming 20 grams a day of Omega-6 (soybean oil, corn oil, etc.) as that directly competes with ALA."

STAY TUNED FOR

Oh Mega: Part Three

We will discuss dietary strategies to increase Omega-3 status.

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!