I can't tell you the last time I ate noodles or pasta of any shape or form. I've been gluten-free for at least three years, which means pasta is out. I know there are gluten-free pastas on the market, but they don't meet my healthy eating beliefs. Most of the gluten-free pasta alternatives have a higher glycemic impact than regular pasta noodles. In addition to avoiding gluten, I also believe in a reduced carbohydrate lifestyle for health and weight management. Over the past eleven years, my carbohydrate intake has varied from very low (<20g/day) to moderately low (<100g/day). I pick and choose my carbohydrates wisely, the majority of them coming from vegetables, the occasional fruit and naturally occurring carbohydrates found in nuts and seeds. So it would be a miracle, as in a highly improbably event, that you would ever find me eating a plate of noodles. 

Well, I am here to tell you, that miracles do happen. That gorgeous plate of food was my brunch. An amazing stir-fry made with green & red pepper, celery, onion, mushroom, garlic, chicken, a homeamde stir-fry sauce, a sprinkle of chopped cashews, a few dribbles of Sriracha sauce and noodles. MIRACLE NOODLES. Seriously, that's what they are called, Miracle Noodles.

As you can see from the package, these noodles come with no added guilt, are free of soy and gluten and have zero calories. So what the heck are these thing made from? Konnayaku also known as Kojnac, is a Japanese plant, a tuber of sorts, grown to make konjac flour and jelly. It has very little taste and is valued for it's texture not it's flavor. Konnayaku, or Kojnac made into noodle form is called shirataki also called devil's tongue noodles. 

Traditional shirataki noodles have zero net carbohydrates as they are basically just water and soluble fiber. Soluble fiber slows digestion as well as the release of carbohydrates into your bloodstream. This helps to maintain healthy blood sugar levels as well as prolonging the feeling of fullness. The fiber also binds with bile acids secreted by the gall bladder, which in turn your body excretes instead of recycles to make cholesterol.

There are two types of shirataki noodles, those made from konjac and those made from tofu. I am seeing the Miracle Noodle brand pop up locally at both our food co-op and at Whole Foods. I recently saw another konjac noodle brand at our Cub Foods, which is a local grocer here in Minnesota. I actually purchased a couple bags online as I was placing an order for stevia, and I am now kicking myself for not ordering more. While the noodles themselves didn't actually lend any taste or flavor to my stir-fry, they sure added some texture and enjoyment.

Chicken Stir-Fry with Miracle Noodles
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 15 minutes
Cook Time: 15 minutes
Serves: 2

Ingredients

• 1 bag Miracle Noodle Shirataki Pasta Angel Hair
  
• 1/3 c. Chopped Celery, Mushroom, Onion, Red Pepper, Green Pepper
  
• 1 Clove Garlic, Crushed
  
• 12 oz. Chicken Breast, Diced
  
• 2 Tbsp. Coconut Oil
  
• 1/4 c. Cashews
• Celtic Sea Salt & Coarse Ground Black Pepper

Stir-Fry Sauce

• 2 Tbsp. Spectrum Naturals Unrefined Toasted Sesame Oil
  
• 2 Tbsp. Coconut Secret Raw Coconut Aminos or Gluten-Free Soy Sauce
  
• 2 Tbsp. Sunflower Seed Butter, Almond Butter or Peanut Butter
  
• 2 Tbsp. Organicville Sriracha Sauce
  

Directions

1. Prepare the noodles by draining the water, rinse with cool water for 10-15 seconds, then blanch in boiling water for 1 minute. Place on a few paper towels to drain and dry. Set aside.

2. Prepare stir-fry sauce by whisking together sesame oil, coconut aminos, seed/nut butter and Sriracha sauce, set aside.

3. In skillet or stir-fry pan, heat 1 Tbsp. coconut oil and cook diced chicken on medium-high heat. Season with Celtic sea salt and coarse ground black pepper. Remove chicken from pan.

4. Add remaining coconut oil to pan, then add veggies, cook over medium-high heat until softened.

5. Return chicken to pan along with noodles, cover with sauce and mix thoroughly. Add crushed garlic and mix again.

6. Using tongs, separate noodles between two plates, top with chicken and veggies, garnish with cashews and a few squirts of Sriracha if you like it extra spicy.

I have to admit, up until last week, I did not like salmon (other than canned). Blasphemy, I know, how could I not like one of the world's healthiest foods. I really wanted to like salmon and have given it a fair try many times, but had long given up on it. That is until last week when Whole Foods had a one-day sale on Wild Alaskan Sockeye Salmon. The line at the seafood counter was long and I figured either the salmon is really thaaaaaat good or $7.99/lb. was too good of a deal to pass up. Either way, I found myself standing in line with the rest of 'em.

Once I got up to the counter I asked for one pound cut into two filets. If my attempt at salmon making was going to be a bust, I would only be out eight bucks. The gentleman helping me was quite surprised that that was all I wanted. I didn't want to wrinkle my nose and confess I didn't really care for salmon, so I told him I have fresh caught walleye waiting in the wings at home, which is the truth. I really do.

Super Simple Sockeye Salmon
Technique by Mark Bittman

Printable Recipe

1. Heat a large non-stick skillet over high heat for 5 minutes. Sprinkle with coarse sea salt, then add the salmon fillets skin side down.

2. Cook over high heat, undisturbed for 5 minutes.

3. After 5 minutes, flip the salmon over and cook for 1 minute.

4. Top with ghee or garlic butter along with a squeeze of fresh lemon juice and Celtic sea salt.

Notes I turned the heat to a 9, with 10 being the highest and as you can see the salmon burned a little. Next time I will use an 8 which is a medium-high heat on my stove. With the heat as high as I cooked at, the skin was brown and crispy at about 4 minutes. Finally, be prepared, while the salmon has no fishy taste or smell, your kitchen will "stink"!! 

Hey Carol,

Thanks for letting me use your question as today's post. I am confident you are not the only one who has this exact same dilemma. First and foremost, it is important to note you do not "need" anything special to eat healthy. You can stock your pantry and refrigerator with fruits, vegetables, proteins, nuts, seeds, butter, cream, spices, coffee a  little dark chocolate as well as a bottle or two of red wine and eat healthy.  In fact, some purists will even scoff at the idea of using alternative sweeteners and and flours to make conventionally unhealthy foods, like pancakes, healthy. If this is going to be a lifestyle and lifetime of healthy eating, I see no reason not to have a stack of healthy waffles for breakfast once in awhile or a piece of almond flour cake to celebrate your birthday. Ok, so let's first address specifically the items you mentioned in your note, coconut
milk, coconut oil, "flours", stevia and then in PART TWO we will move on to a grocery list.

Coconut Milk

You mention searching recipes that are designated as Paleo and Primal. Many paleo enthusiasts recommend excluding dairy from your diet. The primal folks are a little more forgiving when it comes to dairy and the low-carb folks even moreso. However, no matter which camp you pitch your tent in, if you have a sensitivity to dairy, it is best to ditch it. Is coconut milk a necessity, no, but for recipes that call for "milk" for the most part, it can be replaced with coconut milk with little to no difference in taste or texture. Many times it actually improves the recipe.

Coconut milk comes in a can and can be found in your local grocery store in the Asian foods section. It comes in regular and "light" varieties, go for the regular. Before using coconut milk, it's important to shake the can really well as there is a yummy layer of delicious coconut cream that floats to the top. If you are looking for a higher quality coconut milk, I recommend Native Forest Unsweetened Organic Coconut Milk. My reasons are two-fold, it is organic and the lining of the can is BPA-free. This brand is available online, in health food stores and at places like Whole Foods. It is not available at local grocers, at least in my area. If you are looking to save some pennies, you can try making your own coconut milk it's very easy and very yummy.

Coconut Oil

Guilty feelings be gone, no more using vegetable oils in your kitchen. I have to be honest, I don't use coconut oil a whole lot in my cooking or baking. I use it in baking when making a dairy-free recipe that calls for butter, but personally I prefer butter for baking. I don't do a whole lot of frying unless you count eggs, and then they are cooked in the leftover bacon grease. Can't have eggs without bacon.

That being said, I always have a jar of coconut oil in my cupboard for those times it is needed. Coconut oil is gaining in popularity and can be found at your local grocery store pretty easily. You may have to shop the organic section to find it, but it's usually on the shelf.

For a recommended brand you may have to consult a coconut oil aficionado, however, I can tell you what to look for; unrefined, unfilitered, without any additives. Many of the Paleo and Primal enthusiasts seem to support the Tropical Traditions brand.

Gluten-Free Flours

If you plan to do any paleo, primal or low-carb baking you will need something other than regular ol' white flour. Ditching grains and gluten is at the cornerstone for most paleo and primal peeps, however, many low-carbers don't necessarily avoid it. While some gluten-free bakers will use something like rice flour, it's important to note, many gluten-free flour alternatives have the same impact on your blood sugar that white flour or even wheat flour does. Hence, the preference for nut flours such as almond and coconut.

There a few different options for recipes that call for Almond Flour; blanched and unblanched. Blanched almond flour is made by soaking the almonds, removing the skin and grinding into a flour. Unblanched Almond Flour is made from almonds, with the skins on and ground into a flour. While many claim their baked goods turn out better with blanched almond flour, in my baking I have noticed no difference.

In the past I have purchased almond flour either online or at our local food co-op, however these days, I make my own. I have perfected my technique at getting a very fine flour and have had only success using it in my baking. A few different brands I have used include, Bob’s Red Mill Almond Meal/Flour, Blanched, which can be found online or at health food stores, NOW Almond Flour, Unblanched, which I have found at the Vitamin Shoppe and online and Honeyville Grains Blanched Almond Flour, which I have only purchased online.

Another nut flour I use, occasionally, is Hazelnut Flour. I have only used Bob’s Red Mill Hazelnut Meal/Flour and either purchase it online or at Whole Foods. I really only use this in making crusts for pies or cheesecakes, which is usually around the holidays.

Coconut flour is used by many in gluten-free baking. It is like a sponge and requires a lot of added moisture. I have used both Bob's Red Mill Organic High Fiber Coconut Flour and Coconut Secret Raw Coconut Flour with success. I can find both of these locally either at our food co-op or at Whole Foods. I have played around with coconut flour very little and find I prefer almond flour in most recipes.

Stevia

We all need a little sweet in our life. While some will say to use no sweetener, artificial, natural or otherwise, I do not. I use stevia in almost all of my baking, in my coffee, in my tea and even in some cooking. When it comes to stevia a little goes a long way. Some brands of stevia are more bitter than others as well as impart a licorice flavor.

I have tried many different brands of stevia and am very partial to the NuNaturals brand. At one time Whole Foods carried this, but in my area they no longer do. I find it is just easier to order online, which I do every 3 months or so. I order the same three products each time. NuNaturals No Carbs Blend Packets, I keep these in my purse for when we go out for a cup of coffee or I order iced tea at a restaurant. NuNaturals Pure Liquid Clear Stevia, I use in several of my recipes where I want less than a cup worth of sweetening power. Lastly, NuNaturals Pure White Stevia Extract Powder, I use this anytime I need a cup or more of sugar. I use 1/8 tsp. of this to sweeten a whole pitcher of iced green tea, which we drink 1-2 pitchers of a day.

I hope this solves the mystery around these four specialty products. Again, it is not necessary to use these product to be paleo, primal or low-carb. And even though many recipes you find may use these products, many don't. Other than the stevia, I don't use any of these on a daily basis, but I do have them on hand. Next Thursday we will tackle PART TWO, grocery shopping!

In Health,
Vanessa

If you have been following along with Healthy Living How To, you already know of my excitement for the Fig Food Co. organic pumpkin I found at Whole Foods. It was still on sale this past weekend, and I picked up a few more "boxes". Last week I made a pumpkin enchilada sauce that was to die for. And I promised another recipe using the sauce. Well, here it is.....Pumpkin Enchilada Soup. Pretty, ain't it?!

This is a very versatile recipe. Spice it up and garnish it as you see fit. I used grass fed ground beef and black soybeans for added protein, but ground turkey, shredded chicken or even pork would be good as well. As you can see it was garnished with avocado, cheddar cheese and cilantro. The only thing missing was a dollop of sour cream. On the side we had pork rinds. Yes, pork rinds. Two ingredients on the label, pork skin and salt.

Pumpkin Enchilada Soup
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 10 minutes
Cook Time: 15 minutes
Serves: 8

Ingredients

• 12 oz. Pumpkin Enchilada Sauce
• 3 c. Pacific Foods Organic Beef Broth
• 2 lbs. Whole Foods 85% Grass Fed Ground Beef
• (1) 15 oz. Can Eden Organic Black Soy Beans, Drained and Rinsed
• (1) 14.5 oz. Can Muir Glen Organic Diced Tomatoes with Basil and Garlic
• 1/2 Medium Organic Onion, Chopped
• 2 Cloves Garlic, Pressed
• 1 Tbsp. Oregano
• 3 Tbsp. Chili Powder
• 1 Tbsp. Ground Cumin
• 2 tsp. Basil
• 8 oz. Organic Cream Cheese
• Garnish Options: Shredded Cheese, Sour Cream, Avocado, Chopped Cilantro

Directions

1. In large stock pot, brown ground beef with chopped onion and drain.
2. Add remaining ingredients, bring to boil, stirring frequently as cream cheese melts.
3. Reduce heat to simmer until thick.

Most people attribute dairy sensitivities to lactose, the natural sugar in cow's milk and milk products. Gastrointestinal distress, bloating, and gas are common symptoms that present themselves when you lack the enzyme necessary to digest lactose. However, sensitivity to the proteins found in milk, casein and whey, may also be the culprit in a number of health issues. If you regularly suffer from nasal congestion, sinusitis, ear infections, joint pain, seasonal allergies, diarrhea, psoriasis, eczema, acne, or any other autoimmune illness, you may experience significant improvement in your health just by avoiding dairy.

There are compelling arguments for and against the consumption of dairy products. Whether it's an animal rights issue or a health issue, it's quite easy to find dairy-free alternatives. Cow's milk and its by-products are actually quite easy to cut out of your diet. Many recipes can be made by substituting cow's milk with almond milk or coconut milk, without a change in flavor or consistency. Goat's milk is believed to be easier to digest and less allergenic, which makes goat cheese an excellent alternative. If you haven't tried the different varieties of goat cheese you don't know what you are missing.

If you are unsure if dairy if affecting your health, there is one way to find out, give it up. You can do a dairy-free challenge by abstaining from all dairy products for about thirty days. On day thirty-one, reintroduce dairy, paying close attention to any signs of sensitivity. I have done this challenge myself and noticed no difference in my health during the thirty days, however, what I noticed when I reintroduced it was interesting. 

I show no signs of intolerance to having heavy cream (grass-fed, pasteurized, non-homogonized) in my morning coffee. Some days I have an afternoon cup of java as well with no noticeable ill effects. Now, if I have some form of dairy (cheese, yogurt, sour cream) with my breakfast and again at dinner, I will almost always go to bed bloated and gassy. So for me, there seems to be a limit with how much dairy my digestive system can handle. Almost always, the day after having more dairy then I should, I wake up in the morning with watery "sticky" eyes. For a long time I attributed this to seasonal allergies, which I now have been able to trace back to too much dairy.

I am not an animal rights activist and enjoy meat with the best of 'em, however, I can't write about dairy without a quick note about farming practices and quality of conventional dairy products. Instead of me writing about it, I will leave it to Jonny Bowden, Ph.D., CNS and author of The 150 Healthiest Foods on Earth. Here's what he has to say...

"In the modern factory farm - which is truly a farm in name only - cows are milk and beef production machines that exist to turn corn and grain into milk and meat as quickly as possible. Since the natural food of cows is grass, the resultant situation is no less than a biological absurdity, akin to keeping lions alive on a diet of chocolate chip cookies.

A concentrated corn diet can give cow acidosis, which can lead to a general weakening of the immune system that leaves the animal vulnerable to a host of horrible feedlot diseases. In addition, with the intensive production schedules, it's common for the modern dairy cow to produce many times the number of pounds of milk they would produce in nature. Growth hormones and unnatural milking schedules cause dairy cows' udders to become infected. To prevent this, factory-farmed cows are routinely given large doses of antibiotics, the residue of which, along with that of the steroids and growth hormones they are given, invariably wind up in the milk and meat they produce."

If you are ready to reduce your dairy consumption or give it up completely for a month, before you go and buy a an alternative milk product that has unnecessary additives and thickeners, take a shot at making it. It will be healthier for you, taste better and cost a lot less. I regularly make coconut milk and almond milk at pennies on the dollar.

When I first started experimenting with almond milk, I used Blue Diamond Almond Breeze. I didn't drink it straight up, but would use it to make protein shakes or mix with my "greens" supplement. A small carton, which provides four, eight ounce servings, costs anywhere between $1.99-$2.49 where I shopped. I thought it tasted good until I made my own. I tried a couple different brands, like the Trader Joe's brand, cheaper, but disgusting, and Pacific Natural Foods, palatable, but nothing special.

After doing a little research, I found making almond milk is super simple and requires only two ingredients: almonds and water. Compare that to the ingredients in the Almond Breeze: almondmilk (filtered water, almonds), calcium carbonate, tapioca starch, sea salt, potassium citrate, carrageenan, sunflower lecithin, natural flavor, vitamin a palmitate, vitamin d2 and d-alpha-tocopherol (natural vitamin e). And let's not forget the the cost savings!

Cost Comparison of Four 8oz. Servings

Homemade Unsweetened Almond Milk = $0.44

Blue Diamond Unsweetened Almond Breeze = $1.99-$2.49

Cost Savings = 78%+
*I buy a 3 lb. bag of raw almonds at Costco for $9.99

Homemade Almond Milk
Recipe by Healthy Living How To

Printable Recipe

Servings 8

Ingredients

• 1 c. Raw Almonds
• 8 c. Cold Filtered Water, Divided

Directions

1. Place one cup almonds in a mason jar and cover with water.
2. Loosely cover and let soak overnight or 8-12 hours. Rinse and drain.
3. Place soaked almonds and 4 c. fresh cold filtered water in Vitamix or high-powered blender.
4. Process on high for 3-4 minutes.
5. Strain through mesh sieve lined with a cheesecloth or linen towel over a large bowl.

At this point you have a very rich and creamy almond milk. This is not the same, calorically speaking, as the Almond Breeze. It is quite a bit more condensed. This condensed almond milk is fabulous in coffee as a creamer replacement. To thin it out and make it similar in consistency and calories to Almond Breeze, add four more cups of cold filtered water. If you want vanilla flavored almond milk, add one to two teaspoons of high quality vanilla extract and a dash of stevia. Chocolate, no problem, add a tablespoon or two of rich dark cocoa powder along with a pinch of salt and a pinch of stevia.

This week while shopping at Whole Foods, I spotted a new product by Fig Food Co., organic pumpkin in a box. I was excited for two reasons, one, it was on sale and two the packaging was BPA free (we will get back to this in a moment). I am not against buying a whole pumpkin, roasting it, harvesting the seeds and making my own pumpkin puree. However, sometimes, well really, most of the times, I wing it in the kitchen. There are a few staples in my pantry that make it a little easier to just throw a meal together and pumpkin is one of those.

Bisphenol A or BPA is a compound used in making plastic, primarily polycarbonate plastic and epoxy resins. BPA is found in a variety of common plastic products, reusable food containers, cash register receipts and lines the inside of almost all food and beverage cans. BPA is a known endocrine disruptor that has been implicated in:

1. Neurological Issues
2. Obesity
3. Thyroid Function
4. Breast Cancer
5. Prostrate Cancer
6. Heart Disease
7. Diabetes
8. Miscarriage/Fertility

In 2010, Canada declared BPA a toxic chemical and added it to to a list of substances deemed potentially harmful to health. Some states are following suit, banning the use of BPA in children's food and drink containers. However, it's not just children that are at risk, the CDC has found BPA in the urine of 93% of surveyed Americans over the age of 6. We are all at risk.

The three common ways we are exposed to BPA is canned food products, cash register receipts and plastic beverage and food containers:

Limit exposure to BPA by avoiding canned products, Consumer Reports' latest tests of canned foods, including soups, juice, tuna, and green beans, have found that almost all of the 19 name-brand foods we tested contain some BPA.

Limit exposure to BPA by avoiding cash register receipts, BPA was in most of the other types of paper products, with tickets, newspapers and flyers having the highest concentrations. But these levels still paled in comparison to BPA on receipts, which the study said are responsible for more than 98 percent of consumer exposure to BPA from paper.

Limit exposure to BPA by avoiding heating/reheating in plastic containers, Plastics with BPA can break down, especially when they're washed, heated or stressed, allowing the chemical to leach into food and water and then enter the human body.

Although completely eliminating exposure to BPA is nearly impossible there are steps you can take to avoid it as much as possible. Besides choosing fresh food whenever possible, look for packaging that is specifically labeled BPA free. Also, avoid plastic bottles and storage containers, instead use glass or stainless steel. Finally, unless you need your sales receipt, ask the cashier to discard it for you or put it in the bag. 

"As scientists get better at detecting the chemicals in our bodies, they're discovering that even tiny quantities of toxins can have a potentially serious impact on our health and our children's future. Chemicals like bisphenol A (BPA) and phthalates, key ingredients in modern plastics, may disrupt the delicate endocrine system, leading to developmental problems. A host of modern ills that have been rising unchecked for a generation, obesity, diabetes, autism, attention-deficit/hyperactivity disorder, could have chemical connections." The Perils of Plastic, TIME Magazine

This is one of those, just throw a bunch of things together and see how it turns out kind of recipe. I was really needing to de-stress and letting some kitchen creativity flow does that for me. As I was paging through the Vitamix cookbook, I came across an enchilada sauce recipe. I didn't have all the ingredients I needed, so I was going to have to improvise. I tossed everything in the blender and taste tested. It was ok, but it still needed a little something. I had spotted another new seasonal product this weekend, Chipolte Pumpkin Salsa, by Frontera, so I thought why not Pumpkin Enchilada Sauce. Stress gone and dinner started!

Pumpkin Enchilada Sauce
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 5 Minutes
Cook Time: 5 Minutes

Ingredients

• 2 c. Pacific Foods Organic Beef Broth
• 1 Tbsp. Extra Virgin Olive Oil
• 1 Tbsp. Red Wine Vinegar
• 1 Tbsp. Organic Tomato Paste
• 1/8 tsp. Garlic Powder
• 1/4 tsp. Oregano
• 3 Tbsp. Chili Powder
• 1/2 tsp. Celtic Sea Salt
• 1 Tbsp. Coconut Secret Raw Coconut Flour
• 1/2 tsp. NOW Guar Gum Powder
• 1 pkt. NuNaturals No Carbs Blend Stevia Packet
• 1/4 c. Fig Food Co. Organic Pumpkin

Vitamix Directions

1. Add all ingredients to Vitamix. 
2. Select "soup" variable and press start.
3. Upon completion of cycle, sauce is hot and ready for use.

Stovetop Directions

1. Add all ingredients to blender and process on high for 1 minute.
2. Pour into saucepan, while whisking, bring to boil then reduce heat to low and simmer until thick.

Now that we've got the sauce, we can make any number of recipes. Traditional enchiladas are the obvious choice, however, tortillas are made from either flour or corn. Since we are low-carbers around this casa, no tortillas for us. We have to think outside the box. Yes, there are low-carb tortilla substitutes that I have used in the past, however, they contain gluten, which both Tom and I are sensitive to (chances are, you are too). I've come across a few tortilla recipes on the 'net made from coconut flour but haven't given them a try. If you have a tried and true low-carb, gluten-free tortilla recipe that can withstand being stuffed and smothered in sauce, I am all ears.

Right now we are on a bone-in, skin-on chicken kick. And wouldn't you know it, this sauce works beautifully over chicken and it pairs well with my Mexi "Cauli" Rice. With the leftover sauce you can make enchilada soup (foreshadowing here). 

Pumpkin Enchilada Oven Baked Chicken Breast & Legs 
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 5 minutes
Cook Time: 50 minutes
Serves: 4

Ingredients

• 2 Organic Chicken Breasts (Bone-In, Skin-On)
• 2 Organic Chicken Legs (Bone-In, Skin-On)
• 4 Tbsp. Unsalted Butter, Melted
• Celtic Sea Salt
• Garlic Powder
• Black Pepper
• Pumpkin Enchilada Sauce

Directions

1. Line baking sheet with parchment paper.
2. Lay out chicken pieces, brush with melted butter, sprinkle each piece with salt, garlic and pepper.
3. Bake at 400° F for 50 minutes brushing with butter at the 15 minute mark and 30 minute mark.
4. At the 45 minute mark, brush with pumpkin enchilada sauce.
5. Remove from oven and pour additional sauce over each piece before serving.

I know some people dread food shopping, especially if you are like the billion other people who do it on Saturday afternoon. Maneuvering a cart through narrow and crowded aisles, dodging kids who are running free, isn't my idea of fun either. Come winter, try pushing that cart to your car through a foot of snow, fun times, I know. To make our weekly shopping trip fun, we play a little game, who can spot an unhealthy product with healthy claims (remember my Veggie Pasta post or the Bac-Os post).

Perky Jerky is the new high-protein, ultra-premium, functional food for active lifestyles taking the nation by storm. (from the Perky Jerky website)

Looks pretty good, with it's high protein, no preservatives, no nitrates claims.

I am not quite sure what "ultra premium beef" is but sounds pretty healthy to me.

The bag is rather sophisticated looking with it's nice deep dark colors as opposed to the bright red and black of their competitors.

And just in case you were wondering, it is stamped with the approval of the USDA.

So far, the only drawback of this would be the price tag, as the front of the package sure screams "I'm healthy, eat me".

It's missing our favorite health halo, "low-fat", we spotted this on the competitor brands of jerky. Don't be too disappointed though, the Perky Jerky people cite this claim on their website.

Ok, so far, so good. This looks like a pretty healthy product. I might even be tempted to buy it, say I spotted it at the airport and needed a quick meal.

Whole slices of beef, good, good, not grass-fed beef, but sometimes you take what you can get.

Soy sauce. Now this is interesting, as the second ingredient, it is used heavily to cure the beef. It contains wheat which equals gluten and is made from GMO soybeans (unhealthy, very unhealthy).

Further down the ingredient list is organic soybeans, which are non-GMO (when it comes to soy, you most definitely want soy that has not been genetically modified).

Next up is sugar in the form of brown sugar and then later organic evaporated cane juice. I am beginning to suspect they throw in the organic ingredients to attract customers who see "organic" and think "healthy".

And then we spot the PERKY in this JERKY. Guarana. SERIOUSLY? Caffeine added to beef jerky. This is where we died of laughter in the aisle at Target. How ridiculous is that? Come on, it's ridiculous, right?! 

All in all, is this the worst thing you could eat, NO! It is just one more product among a sea of products where the commercial food industry banks on our naïveté to convince us to buy. Incidentally, the folks at Perky Jerky ain't stupid, the energy-drink industry is HUGE and has seen steady increase in sales over the years. They want a piece of that pie and in society where people feel like the walking dead, they might even get it.

My advice, I know you didn't ask for it, instead of reaching for the Perky Jerky or the energy drink, get some sleep, 8-9 hours a night.

Here's my version of HEALTHY beef & soy with a caffeine kick!
 

Gluten and soy are two highly common suspects that contribute to food allergies and sensitivities. While this recipe does not contain any gluten, it does contain soybeans. Ditch them altogether and this chili is still fantastic! You can also substitute the ground beef with ground turkey or even ground chicken. And if you you want a "kickless" chili, use decaf coffee, but make sure it is a bold dark smoky variety.

Easy Beef Chili with Beans
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 5 minutes
Cook Time: 10 minutes
Serves: 4-6

Ingredients

• 1 lb. Whole Foods Grass Fed Ground Beef
• 1 c. Pacific Foods Organic Beef Stock
• 1 c. Fair Trade Organic Sumatran Reserve Extra Bold Coffee
• 1 c. Costco Organic Salsa
• 1 can Eden Organics Black Soybeans
• 4 Tbsp. Chili Powder
• 2 Tbsp. Hershey's Dark Cocoa Powder
• 2 tsp. Celtic Sea Salt

Directions

1. Brown and drain beef and return to pan.
2. Drain and rinse soybeans.
3. To the beef remaining ingredients and bring to boil.
4. Reduce to low and stir until thick, about 10 minutes.

I don't usually plan our family meals in advance. Instead, they are planned based on a few weekly grocery staples and what's on sale. Since we believe quality of food is important to healthy living, we made a decision about 5 years ago to buy grass fed/pasture raised meats and poultry as well as organic produce. When we decided to make this change, I did some research, I shopped around, paid attention to prices and came up with a strategy that works for our family food shopping budget. We shop wisely, look for sales and many times pass things up until they are on sale. On sale this week, chicken drummies and wings.

While I understand a common objection to healthy eating is the expense, there are ways to save a buck and make it affordable. The strategy we implemented may not be your strategy, but it worked for us. The first step.....we stopped buying processed foods. We didn't buy a whole lot of junk food, as Tom and I didn't eat it, but the kids did. When we stopped buying cereal, crackers, chips, granola bars, bread, etc. we freed up some of our resources for real food. If you are buying this stuff for your kids (like we were), they don't need it either. They will get over it, my kids did, not without protest, but they did. (I can't go on without mentioning the one thing Tom and I did partake in and stopped buying with our weekly grocery money....diet pop.)

After ditching the processed foods, we decided to become members of our local food co-op. For $100 we bought shares, which makes us owners, of this co-operative. We get a portion of what we spend annually back, are entitled to member-only discounts on different food items (that changes weekly), and we get a one-time monthly discount. We choose when to use our monthly discount and always save it for our biggest purchase of the month. 

Next, we discontinued our membership at Sam's Club and instead purchased a membership to Costco. We purchased the upgraded membership which also pays us back a portion of what we spend, which is usually enough to pay for the next year's membership. Costco has a wide variety of organic foods and also carries the Kerrygold brand of butter and cheese, which is imported and grassfed. A few of our staples from Costco, that beat any price you will find at the local grocery store: organic mixed salad greens, organic frozen green beans, organic frozen strawberries and raspberries, organic salsa, organic almond butter, organic peanut butter, organic lemon juice, goat cheese, all natural dishwasher detergent and laundry soap to name a few.

Finally I started cooking more and more from scratch. Instead of relying on a box, bottle or premade mix, for pennies on the dollar I can make my own, it always tastes better and is definately healthier. I haven't bought a package of taco seasoning since I started making it myself this summer. We also stopped buying bottled salad dressing and started making it, since it is nearly impossible to find one that isn't made with soybean or canola oil. Although almond flour isn't a necessity, since perfecting my technique at making it, buying it is a thing of the past. The more things I make in the kitchen the more money we save.

Which leads into last night's dinner, Shake & Bake Sriracha Chicken. I honestly don't think I have ever tried a package of Shake & Bake so can't comment on how the taste compares, however, after looking up the ingredients: 

ENRICHED WHEAT FLOUR, BLEACHED WHEAT FLOUR, WHEAT FLOUR, MALTODEXTRIN, SALT, PARTIALLY HYDROGENATED SOYBEAN AND COTTONSEED OILS, CANOLA OIL, PAPRIKA, MUSTARD FLOUR, CELERY SEED, SPICE, YEAST, DRIED GARLIC, DEXTROSE, EXTRACTIVES OF PAPRIKA, CARAMEL COLOR, SUGAR, DRIED ONIONS, NATURAL FLAVOR, ASCORBIC ACID. CONTAINS: WHEAT.

Shake & Bake Sriracha Chicken
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 15 minutes
Cook Time: 50-60 minutes
Servings: 4-6

Ingredients

• 1 pkg Organic Chicken Drummettes (10-12 Drummies)
• 1 pkg Organic Chicken Wings (10-12 Wings)
• 1/3 c. Coconut Secret Raw Coconut Flour
• 1/3 c. Homemade Unblanched Almond Flour
• 1 tsp. Cayenne Pepper
• 1 tsp. Garlic Powder
• 1 tsp. Paprika
• 1 tsp. Celtic Sea Salt
• 6 Tbsp. Organic Valley Unsalted Sweet Cream Butter
• 3 Tbsp. Organicville Sriracha Sauce
• Organic Celery
• Goat Cheese Crumbles

Cooking Directions

1. In large mixing bowl, sift coconut flour and almond flour.
2. Mix in cayenne pepper, garlic powder, paprika and sea salt.
3. Holding the chicken piece over the bowl, liberally spoon on flour mixture, then shake off excess.
4. Lay flour coated chicken on sheet pan covered in aluminum foil lightly sprayed with non-stick spray. 
5. Bake at 400°F for 50-60 minutes.
6. In small bowl, melt butter and mix with sriracha sauce. Brush cooked chicken with sauce and serve with celery and goat cheese crumbles.

The real goal is to change how you view food. If you look at something and say, "That's going to make me feel good. I want that," your brain's going to get activated. If you look at it and say, "Ugh, that's disgusting. I'd rather have something else," your brain's not going to be activated. You have to take the power out of the food by changing how you view the stimulus. ~David A. Kessler, MD, Former Commissioner of the FDA and author of the book The End of Overeating.

This was last night's dinner. A very simple meal, grass fed ground beef with steamed organic broccoli & carrots. I added some grass fed butter to the veggies and sprinkled the plate with Celtic sea salt and organic garlic powder. It satisfied my taste buds, I did not feel deprived and I was fully satiated. I had the satisfaction of knowing my dinner was made from high quality real foods and was very healthy. But, by all means, compared to the average American dinner standards, this was quite "boring".

It didn't come in a fancy, colorful box, with the promise of promoting health. Nor was there any special ingredients added to trick my brain into wanting more. There wasn't any added coloring to make it appealing nor was there any added sugar to make it taste better. No, this was what real food is supposed to taste and look like.

My friends, we have been bamboozled by the commercial food industry into believing food should not only not be boring, but be exciting. Science and psychology have been used to create foods that are highly addicting (yet unsatisfying, leaving you wanting more) with clever marketing tactics, promoting health claims and fancy packaging. Food scientists have been employed to come up with the winning combination of salt, fat and sugar to trick not only our brains but our bodies into the cycle of anticipation, craving and addiction.

David Kessler's fascinating book, The End of Overeating, provides an interesting look behind the curtain of food design and explains just how we become "addicted" to our favorite foods. When you understand the incredible amount of thought and research that goes into creating just the right flavor and texture of cereal, bread, cookies, crackers, soup, snack foods, or the meal at your favorite restaurant, you will begin to understand how futile the idea of eating these foods in moderation may be. 

We are in the midst of an obesity epidemic in which overeating is a contributing factor. Sometimes it takes getting angry to take action. I encourage you to read this book, but not without warning, you may never look at a box of cereal the same.

"If Kessler's encouraging words don't prod Americans into new habits, the shock therapy of learning what we're really consuming likely will."

—The New York Post

I spotted organic rhubarb on sale last weekend while grocery shopping. When I think of rhubarb I think of strawberry rhubarb pie, which makes me think of a quaint little lunch spot in the North Woods of Minnesota. I wasn't planning on making pie, but picked up a few stalks and figured I'd find a creative use for it. And I did. Today, it found its way into my Salmon Salad.

I had decided on making the Salmon Salad first and adding the rhubarb was an after thought. I love adding colorful bell peppers to Salmon Salad, like this version, but alas we had none. I had celery and onion. And then I spotted the rhubarb in the crisper and figured why not. I cut some up and threw it in the bowl. Wow, was it ever good, it added a tart, almost green-apple-like taste and crunch. I loved it!

According to the Environmental Working Group, farmed salmon are likely 
the most PCB-contaminated protein source in the U.S. food supply.

Human health studies on the exposure to PCB's indicate that:

1) Reproductive function may be disrupted by exposure to PCBs

2) Neurobehavioral and developmental deficits occur in newborns and continue through school-aged children who had in utero exposure to PCBs

3) Other systemic effects (e.g., self-reported liver disease and diabetes, and effects on the thyroid and immune systems) are associated with elevated serum levels of PCBs

4) Increased cancer risks, e.g., non-Hodgkin's lymphoma, are associated with PCB exposures.

Source: Agency for Toxic Substances and Disease Registry: Public Health Implications of Exposure to Polychlorinated Biphenyls (PCBs)

Crunchy & Nutty Salmon Salad
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 10 Minutes
Serves: 1-2

Ingredients

• 6oz. Can Wild Alaskan Salmon
• 1 Small Stalk Celery
• 1 Small Stalk Rhubarb
• 1-2 Tbsp. Chopped Onion
• 2 Tbsp. Dill Pickle Relish
• 1/2 tsp. Celtic Sea Salt
• 5 drops NuNaturals Liquid Stevia (optional)
  
• 2-4 Tbsp. Fage Full-Fat Greek Yogurt or Homemade Mayo
• 2 Tbsp. Finely Chopped Almonds

Cooking Directions

1. Open and drain salmon, put in bowl and flake with a fork.
2. Chop celery, rhubarb & onion.
3. Add to Salmon along with pickle relish, Celtic sea salt, stevia & Greek yogurt or mayo.
4. Mix and serve over a bed of salad greens garnished with finely chopped almonds.