You may think that eating healthy means you can't enjoy your favorite desserts, but that is just not true. If you change out some of the unhealthy ingredients, you can indulge in some desserts this holidays season - in moderation. After all, a healthy version still has calories! Pumpkin Pie Shell: 1-1/2 C. almond meal or almond flour 3 Tbsp. melted butter 3 Tbsp. whole cane sugar Heat oven to 350 F. Mix the ingredients in a bowl and pat into place in a pie pan using your fingertips. Bake for about 10 minutes until the crust begins to brown. Filling: ½ C. whole cane sugar 1-1/2 … [Read more...] about Homemade Pumpkin Pie
After all of the posts and learning and chemistry, we need to know which oils are the healthiest to cook with – and how to do it safely. The best oils for cooking at high heats are the stable, saturated fats. They do not go rancid as easily as the unstable unsaturated fats. They are: extra virgin coconut oil, palm oil, butter, ghee, and lard. This is not to say that they don’t ever get damaged; they also have heat thresholds. The only oils that can withstand a high enough heat for frying are coconut oil and lard. Coconut oil should only go to 350 degrees on the stove top and 400 degrees … [Read more...] about Choosing Cooking Oils & Using Them Safely
It is time to make some Little Choices that Matter and switch up some of our traditional Thanksgiving dishes for healthier versions! We are happy to share this printable pdf with you - from our family to yours. Thanksgiving Recipe Print Out Please let us know in the comments if you are going to try some of these healthier options this year - and how they went over with the crowd! We pray you have a blessed and joyous Thanksgiving 2017 as we move into an amazing Christmas season and on towards a happy and healthy 2018!!! … [Read more...] about Ahh-mazingly Healthy Thanksgiving
We have learned in the whole grain series that manufacturers have loopholes they can create and use in labeling. This often dupes even the savviest shopper. Manufacturers are only required to list grams of trans-fats in the nutritional panel if the item contains 0.5 grams or more per serving. If a serving contains 0.4 grams, it does not have to be listed. We learned in the last post that there is no safe level of trans-fats in the diet, so in our opinion, this is unsatisfactory. You must read every ingredient on the label, searching for the words “hydrogenated” or “partially … [Read more...] about How to Spot Sneaky Forms of Trans Fats on Labels
If you have made it this far, you are either very dedicated to learning, dedicated to becoming healthier, or you are as fascinated as we are with learning the TRUTH about fats. Whatever the case, we are glad you are still here. If there was a fat that had horns and carried a pitchfork, it would be trans-fats; they are the ugliest, most damaging of them all. WARNING: here comes that sneaky chemistry again. The fats we have learned about thus far are considered “Cis” fats. Cis means “on the same side.” You can see in this borrowed image that the circled cis bond has the hydrogen … [Read more...] about What is a Trans-Fat?
Remember that chemistry post? This is one of the places that understanding the molecular structure of fats comes into play. When unstable polyunsaturated oils (the ones with multiple, spring-like double bonds) are exposed to heat and oxygen (like when you use them to cook), they can create what we call “free radicals.” This is SUPER CONFUSING because the supermarket aisle is FULL of polyunsaturated cooking oils and everyone and their brother tells you canola oil is the heart-healthy choice, but it is not healthy at all. As we promised, we are going to tell you WHY and not just expect … [Read more...] about Oils and Free Radicals