Yes, it can be done!! Cranberry sauce that is all berry-goodness and no added sugar. I didn’t think that you could do it, and some of you may choose to
I like to keep a batch of these filling, hearty muffins in our freezer for a quick breakfast when we sleep in and don’t have time for making breakfast. Make a batch and two and then freeze.
Last weekend when I made these, my 4-year old insisted on making cupcakes. So that is what these muffins will now be known as!
Make these grain-free, sugar-free, dairy-free muffins your own by mixing up the nuts and dried fruit you use.
Ingredients with an asterisk must be gluten-free for those with celiac or gluten sensitivity.
Banana Pecan Breakfast Cupcakes
- 2 cups blanched almond flour*
- 1 cup organic raisins*
- 1 cup pecans*, chopped
- 1/2 teaspoon iodized sea salt
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- 3 eggs, preferably omega-3 enriched and/or organic
- 3 ripe bananas, optional
1/2 cup coconut oil or non-GMO canola oil
- Preheat oven to 350 degrees.
- Mix all ingredients together in a mixer.
- Lightly grease a muffin pan or use cupcake papers.
- Fill muffins to the brim with batter; these don’t rise much.
- Bake 20-25 minutes.
Gluten-free, dairy-free, vegetarian
Makes about 12 muffins/cupcakes; per muffin:
330 calories, 26 grams fat, 9 grams saturated fat, 120 mg sodium, 22 grams carbohydrate, 4 grams fiber, 11 grams natural sugar, 7 grams protein
People always want to know: “what should I buy” or “what should I look for at the store”? You will find the answers here!
Here is your grocery list. These are foods and brand names to look for. I will add to this list with more and more recommendations for everything from food to books. I will also include personal care and household cleaning products because these products often contain chemicals that put stress on our bodies and/or contribute to endocrine (hormonal) disruption and/or have negative neurological affects.
Please bookmark this page and refer to it when you are thinking about buying healthy foods and products. http://nourishingresults.com/buy-better-brands/
Got Celiac? Choose “GFF”.
If you have celiac or gluten sensitivity, purchase food that comes from a dedicated gluten-free facility. I will identify products that to my knowledge are produced in a dedicated Gluten-Free Facility (GFF).
Gluten-free (GF) grains such as, quinoa, rice, oats, GF flours, and GF breads, crackers and pastas, along with dried fruit, nuts, and seeds are often processed on equipment with wheat or in facilities with wheat and this trace amount of gluten exposure will keep the digestive tract inflamed. For foods on this list, if you have celiac or gluten sensitivity, do not eat foods that are not from dedicated gluten free facilities.
Keep this list handy and enjoy the ease of knowing exactly what to buy.
Choose dried fruit that is unsweetened, does not have food dye and preferably without sulfites. Also prioritize organic for fruit that is highly contaminated with pesticides, which includes: apples, blueberries, raisins, peaches, prunes and strawberries.
Made in Nature Organic raisins and other dried fruit (GFF)
Newman’s Own Organic raisins and other dried fruit (GFF)
Sunmaid plain raisins (organic is available) and Zante Currants (GFF)
Trader Joe’s Organic Raisins (GFF)
Trader Joe’s dried fruit, variety of options, including many organic and unsulfured
I recommend that you eat at least 1 small handful of nuts or seeds every day. Choose raw or natural without added oil or sugar. A little salt is okay, but often the salt is “stuck” to the nut with unhealthy oils. Look for lightly roasted without oils if you don’t like raw.
Buy nuts and seeds in bulk and store in the freezer.
Blue Diamond Raw Almonds (GFF)
Green Valley Pecans (GFF)
www.Nuts.com (Certified GF is available)
Kirkland pistachios (GFF)
Kirkland walnuts, almonds, pecans and pine nuts
Trader Joe’s Roasted Slivered Almonds (GFF)
Trader Joe’s nuts, variety of organic and unsalted options, also in individually wrapped packets
Bob’s Red Mill Ground Flaxseed Meal (GFF), buy in small packages rather than large
Nut & Seed Butters
Read the ingredient list. Better natural nut butters are simply nuts or seeds and salt. That’s it.
Look for natural nut butters that do not contain added oils or sugar, particularly not high fructose corn syrup and hydrogenated oils. Palm oil and evaporated cane juice are alternative types of fat and sugar that are added to nut butters, and should also be avoided.
Santa Cruz Organic Peanut Butter
Don’t see your favorite products? Wondering about their gluten free status or if they are good for you? Please post a comment!
Runner’s World provides a nice grocery guide too! Check it out: Runner’s World Grocery Run.
We had these chicken burgers two weekends in a row because Dan demanded them! This weekend, Dan had a great idea to make extra and freeze them for lunches this week; these burgers will be an excellent back-up dinner or lunch.
Since we take dinner leftovers for lunch the next day, it’s a good idea for us to have a back-up lunch option so that if dinner is not necessarily his favorite, he’s not stuck eating it two days in a row. Of course, I’m such a fantastic cook, this rarely happens (wink). But, on occasion, when there are just a few too many bean, fish or leafy green veggie dishes in a row, Dan starts to rebel. And that’s where these Thai Cilantro Burgers will save the day!
Make these your own-I used ground chicken, but ground skinless turkey, white beans, edamame, black beans or grass-fed (or organic) ground beef would work too. I’ve never made burgers with tofu…have you? Let me know.
Thai Cilantro Burgers with Avocado and Lime Slaw
- 2 handfuls cilantro
- 2 handfuls parsley
- 3 cloves garlic
- 1/2 inch piece of fresh ginger or 1 teaspoon ground ginger
- 1 1/2 tablespoons green curry paste
- 1 tablespoon non-GMO or organic canola oil mayo
- 1 tablespoon soy sauce (gluten-free tamari sauce)
- 1/2 tablespoon fish sauce
- 4 green onions
- Juice of one 1 lime
- 1 egg
- 1/3 cup bread crumbs (gluten-free panko)
- 1 pound skinless chicken breast
Place all ingredients except chicken into Cuisenart. Process for about 30 seconds.
Cut chicken breast into peices. Place chicken into Cuisenart. Pulse for 2 seconds 8-10 times until you have ground the chicken and mixed all the ingredients together.
Make burgers. Let the burgers sit for about 15 minutes.
Cook in a skillet. I did these on the stove and they held their shape. I didn’t grill them though; if you do, please let me know how they hold up. The onions and herbs make the burger a bit soft before it’s cooked, and super juicy once it’s cooked through.
Serve with canola mayo and avocado slices. Appreciate the color on your plate! Those are powerful antioxidants and anti-inflammatories in these burgers and salad. Fresh herbs, ginger and green onions are some of nature’s gifts to us-they make food taste amazing AND they help support optimal physical and mental function.
Avocado Lime Slaw
- 1/4 head green cabbage
- 1/2 bunch cilantro
- 2 green onions
- 1 tablespoon sesame oil
- Juice of one lime
- Salt, to season
- 1 avocado
Shred cabbage. Chop cilantro and onions. Season with sesame oil, lime juice and salt. Dice and mix in avocado.
Gluten-free, dairy-free, can be made vegetarian if you’d like to experiment!
Makes 10 burgers; Per burger:
114 calories, 4.5 grams fat, 1.2 grams saturated fat, 242 mg sodium, 3.1 grams carbohydrate, 14.3 grams protein
Please listen to my recent interview on Mrs. Greens World with Marion Nestle.
When I was in graduate school I read Marion Nestle’s book, Food Politics. Reading this book was a pivotal turning point in my nutrition career and her work has continued to inform my perspective on food and nutrition. Among many, many things, I have learned from Nestle’s work that:
- Food politics have a significant impact on the availability of healthy foods in grocery stores and on restaurant menus;
- Unconscious food choices are made based on intentional food marketing;
- Lobbing by the food industry significantly influences government health guidelines, and often changes public health nutrition messages.
After reading Food Politics I realized how much our food is controlled by the food industry; personal choice is actually only one small part of the health of our nation. Food politics has a much more significant role in our health. Without addressing the politics of food and fixing our broken food system, we as individuals are faced with a pretty steep hill to climb to find truly healthy foods to eat.
When Gina Murphy-Darling, Mrs. Green, of Mrs. Green’s World asked me to be on her show with Marion Nestle, I emphatically agreed! I am honored to share the podcast with you and encourage you to learn more about food politics and how it affects you.
During the interview Gina asked me what I believe the biggest threats to our health are. I believe that our broken food system, which subsidizes unhealthy foods and heavily promotes these foods to us, creates an unhealthy food environment. This food environment then collides with our current culture of stress, inadequate sleep and poor coping skills and complicated by our false belief that you must be thin to be happy and healthy, results in a great amount of confusion and difficulty maintaining healthy lifestyle changes.
My mission in life is to help you sort all this out! That’s what I do! Whether it’s talking to you one-on-one or doing a grocery tour or discussing meal planning strategies, I help you figure out how to eat in our current food environment to best meet your nutritional needs.
What am I doing to change our world of food? I let my voice be heard that we need a change. For example, I speak up in the Dietitian world against things like junk food sponsorship of Continuing Education for Dietitians. This blog is also one of the ways I feel like I can contribute to changing our food system.
And don’t forget that we ALL Vote With Our Forks!
Every food purchase you make sends a message regarding your food philosophy. Your choices speak volumes regarding your beliefs about food. You have a voice with every food choice you make. What messages do you send to the food industry with your food choices?
Check out the podcast of the interviews with Marion Nestle and myself. Nestle covers the first 30 minutes and I wrap up the second half hour.
Nestle/Hana-Mrs. Green’s World
Vote with your Fork-Plenticulture
No, not all Registered Dietitians willingly swallow the heavy sponsorships that the Academy of Nutrition and Dietetics, accepts. Michele Simon published an excellent report detailing the sponsorship and partnerships between the food industry and the Academy. She was stimulated to do so after hearing complaints from Dietitians that this is unacceptable.
Sadly, it is not uncommon for me to hear or read commentaries that bash all Dietitians, stating that we are part of the “problem”. The “problems” being referred to are diverse and mostly related to the food industry, inaccurate nutrition information in the media, poor public policy, obesity and ultimately the poor health of the nation.
My take on this: Don’t lump all Dietitians together. If you do, you underestimate and undermine the intellect and good work of many analytical and insightful practitioners.
There are many dietitians, myself included, that passionately believe that sponsorship by the food industry is ludicrous. How can anyone not see the bias? Simon’s report states that more than 20% of speakers at the Academy’s annual conference have undisclosed financial ties to Big Food companies. This a huge problem that not only biases health professionals, but makes these sessions weak, out-dated and uninteresting. Industry sponsorship is one of the reasons why I rarely complete continuing education from the Academy and have never attended the Academy’s annual conference.
Dietitians like myself are a part of the solution and do not contribute to the problems we face. I continue to pay my dues each year to the Academy so that I remain connected to like-minded professionals that are a part of the Hunger and Environmental Nutrition (HEN) and Dietitians in Integrative and Functional Medicine practice groups. Within these practice groups are Dietitians that reject industry sponsorship, that diligently work for transparency in sponsorships and that move us closer to the removal of corporate sponsors from educational sessions. Within these practice groups are Dietitians that speak the real truths related to food and nutrition rather than relying upon government and industry standards. I am motivated and inspired by fellow Dietitians that are a part of HEN and DIFM to continue to broaden my knowledge and to fix our broken nutrition education AND food systems.
We know that there are problems, big ones, and we do not blindly accept the food industry’s sponsorships and education messages. Don’t underestimate an well-informed Dietitian; we have the capacity to question the bias behind all health information and to seek food truths that are complicated and complex.