Clear Honey ≠ Clean Eating Honey

If you love using honey as a natural sweetener, this news may come as a buzzkill: More than 75 percent of the honey sold in the U.S. isn’t the unadulterated form that most consumers expect, according to testing performed recently by Food Safety News. In fact, most honey sold in the United States is processed through major filtration that removes virtually all of the pollen naturally occurring in the product. This practice would flunk quality standards in many of the world’s food safety agencies; in other words, it’s not technically honey anymore.
 
The problem with removing these microscopic pollen particles is this: without the pollen, there’s really no way to trace where the honey originated, or if the source is safe and uncontaminated. (Previous reports have found honey laced with antibiotics and heavy metals.) And for this filtration to work, the honey is often heated, which can damage some of the natural products’ disease-fighting properties.

To analyze the state of honey sold in America, Food Safety News purchased more than 60 jars, jugs, and plastic bears of honey in supermarkets, discount warehouses, big box stores, pharmacies, and honey packets served in mini-markets and fast-food joints in 10 states and the District of Columbia. An expert in pollen in honey from Texas A&M University studied the samples and found most had the pollen removed, making traceability impossible. However, honey sold at farmer’s markets, co-ops, and natural stores contained normal amounts of pollen.

This does not mean you should throw away that honey bear in your cupboard! Just be aware that like most things - when companies get their hands on products, the filtration and "purification" of the product for stability ( read: long shelf life ) purposes negates the inherent nutrition in the product. 

The Workaround: If you want real honey, look for local sources and buy directly from the beekeeper. Go to a local farmer's market and buy directly from the person who harvested the honey. By knowing where your food comes from, you can ask about how the bees are treated and how the honey is processed. Sure, raw honey might not be crystal clear like the little honey bear bottles you see in the store, but it’s swimming in health-promoting antioxidants and left in its natural form, which is definitely a good thing when it comes to honey.

Prevention.com 

Six Meaningless Food Advertising Labels

The more involved you become with Clean Eating, the more sensitive you become to advertising tricks and techniques the big companies use to entice shoppers. Reading labels is crucial to Clean Eating; there is a certain level of "produced elsewhere" food that is almost necessary by default for people in America today; few of us can raise our own chickens, have an expansive garden to grow vegetables, and have an orchard at our disposal. Reading and understanding labels is an integral part of Clean Eating. 

The following 6 psuedo-healthy food labels are actually meaningless, and when you see them liberally splashed across a package of food - you should question what you are eating. 


Lightly-sweetened: Cereal packages often contain the phrase “lightly sweetened” to suggest less sugar. The Food and Drug Administration has regulations concerning the use of “sugar free” and “no added sugars” but nothing governing the claims “low sugar” or “lightly sweetened.” “Whether Kellogg’s Frosted Mini-Wheats Bite Size is lightly sweetened should be determined by federal rules, not the marketing executives of a manufacturer,” says the C.S.P.I. report.

A good source of fiber: A number of food marketers now claim their products are a good source of fiber, but  often the fiber doesn’t come from traditional sources — whole grains, bean, vegetables or fruit — known to have health benefits. Instead, food makers are adding something called “isolated fibers” made from chicory root or purified powders of polydextrose and other substances that haven’t been shown to lower blood sugar or cholesterol.

Strengthens your immune system: Through “clever wordsmithing,” food companies can skirt F.D.A. rules about health claims and give consumers the impression that a product will ward off disease. Ocean Spray Cranberry Juice claims to “strengthen your immune system with a daily dose of vitamin C.” Green Giant offers an “immunity blend” of frozen vegetables. Nestle’s Carnation Instant Breakfast says it contains “Antioxidants to help support the immune system.”

Made with real fruit: Often the “real fruit” is found in small quantities and isn’t even the same kind of fruit pictured on the package. Tropical fruit flavored Gerber Graduates Fruit Juice Treats show pictures of fresh oranges and pineapple. But the main ingredients are corn syrup, sugar and white grape juice concentrate. Betty Crocker’s Strawberry Splash Fruit Gushers don’t contain strawberries — just pear concentrate.

Made with whole grains: Many products make a whole grain claim even though they often contain refined flour as the first ingredient and the amount of whole grains are minimal. Packages of Keebler’s Townhouse Bistro Multigrain Crackers boast they are made with “toasted whole wheat,” but the ingredient label shows the crackers contain more sugar than whole wheat.

All natural. Although the F.D.A. has issued several warning letters to firms making misleading “all natural” claims, the agency has never issued formal rules about the term, As a result, some products containing high fructose corn syrup claim to be “all natural.” One example is Minute Maid Premium All Natural Flavors Berry Punch. “Though glucose and fructose certainly occur in nature, the chemical conversions of cornstarch should not be considered natural,”



Thank you, New York Times

What is "Natural Flavor?"

I've been wondering for a while exactly what the words "natural flavor" mean when I see them listed in an ingredient list...

 
so I went hunting for the answer.

Under the Code of Federal Regulation, natural flavor is defined as “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating, enzymolysis (biochemical decomposition of a substance), which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs , dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”

Natural flavoring substances are obtained from plant or animal raw materials, containing no other artificial or added ingredients. Spices approved by the Food and Drug Administration (FDA) such as black pepper and basil do not have to be listed under its specific name. Additives can also be listed under natural flavoring because they might meet FDA definition standards, the extraction process consider flavorings man-made. In addition, spice extracts, essential oils, oleoresins, onion powder/juice, and garlic powder/juice are allowed to be labeled under “flavor” or “natural flavor.”
 
So - when you see the words "natural flavor" in an ingredient list - it isn't manufacturer doublespeak for something born in a lab. It is the essential essence of a Clean food item.

I actually feel a little bit better about that!

Source: Common Food Safety Questions - USDA website

Grape Nuts Breakfast Bars: An Update

Last week, I posted a recipe for Grape Nuts Breakfast Bars,  and I was really excited to make a tasty, hearty something I can eat while commuting to work each morning.

Well, I made them this weekend and I have some tweaks and tricks for you.

1. Line your baking dish with non-stick aluminum foil.

I just happened to line my dish with non-stick foil, and I'm super pleased that I did. Without the foil, I suspect the bars might have been a tad difficult to remove from the pan. Also - carefully score or cut the bars while they are cooling in the pan. They were much easier to cut into nice portions this way.

2. Moar Flavor!

As it happens, I added a lot of cinnamon to my applesauce before I mixed it, and I misread my ingredients and added 3 teaspoons of vanilla instead of 2. I'm certainly glad I did; without these 2 tweaks, I think they might have been a bit bland / overwhelmingly "Grape Nutty".

3. Raisins, Craisins, Almonds, and Walnuts

Pick and choose, one, two, or all 4. The bar recipe as it stands is good. A definitely welcome tweak would be the addition of a nut ( like chopped almonds or walnuts ) -  for a textural contrast, a contrasting flavor to the heavy Grape Nuts and Raisins, and the added nutrition they bring to the bar.

Let's Play - "Guess What is In The Picture! "

What is shown in the picture above?

A) Strawberry ice cream
B) Chicken
C) Plastic foam
D) None of the above




Folks, this is mechanically separated chicken, an invention of the late 20th century. Someone figured out in the 1960′s that meat processors can eek eke out a few more percent of profit from chickens, turkeys, pigs, and cows by scraping the bones 100% clean of meat. This is done by machines, not humans, by passing bones leftover after the initial cutting through a high pressure sieve.

The paste you see in the picture above is the result.

This paste goes on to become the main ingredient in many a hot dog, bologna, chicken nuggets, pepperoni, salami, jerky etc…The industry calls this method AMR – Advanced Meat Recovery.

In 2004, as a result of  mad cow disease (Bovine Spongiform Encephalopathy), the USDA’s Food Safety and Inspection Service (FSIS) ruled that beef could no longer be processed this way, because testing showed that parts of the bovine central nervous system ended up in the meat.

As for products using mechanically separated chicken and pork, FSIS ruled that they are safe to eat, but required them to be labeled as such.

Despite them being safe, FSIS states that no more than 20% of the meat in a hot dog come from mechanically separated pork.

What to do at the supermarket:

It’s always a better to choice to see a real cut of meat at the butcher counter in the supermarket and then decide what you want done with it. Buying something prepared in a factory, such as chicken nuggets, or hot dogs, you’ll always get the worst meat, and it will always be combined with additives and other sources of fat.

Thank you, Fooducate!

Thankfulness

      Reflecting on the good in your life is an important aspect of self awareness. Being mindful of the who, the what, the where of your life brings meaning to your existence and brings into focus what is important. Who is important. Expressing what is often called the "Attitude of Gratitude" is the mark of a conscious, fully formed person.

 
     I'm constantly reminding my son to be gracious - to be grateful. To express his appreciation. He can be socially awkward, and occasionally brusque in his responses to people. I remind him to show his appreciation -  to express genuine thankfulness for those people in his life who enhance him, who add to him. I encourage him to reach out and with an open heart, let the people he cares about know they matter, and he is grateful for their presence in his life.

     We thank someone who holds open a door for us. We thank someone who lets us get in line ahead of them at the grocery store when we have 1 item, and they have 30. We thank a neighbor who helps rake leaves...

When do you stop to thank the people who help you be you? When do you stop to be genuinely appreciative of the fantastic people in your life? Those relationships that without, you know you'd be adrift?

As my dearest friend noted - Be thankful this Thanksgiving for people who will bear your burdens.

     Changing your diet is easy. Its like committing to only putting 93 octane in your car's gas tank. "From now on - I'm only going to buy the good stuff!" Changing your attitude is the hard part. Changing your world view, your self view - that is the hard part.

     One of my jobs at work is to distribute excess work around the office for the other engineers so they can lighten my work load. One of them has a habit of asking me "When is that ( the job I am bringing to him ) due?" When I tell him the due date, he invariably and predictably scoffs "Oh, I could be hit by a bus by then!" - implying he will get out of doing the job that way. 

     You could be hit by a bus tomorrow. I've known people who were here one day, and gone the next. It isn't a regular occurrence - but it does happen.

Be thankful today for the people in your life who allow you to be who you are - who have helped shape you and support you. Be thankful  for the many blessings you have in your life. Health. Family. Money. Even if your health is so-so, your family is distant, and money elusive.

Because tomorrow, the Clean Eating you are doing will improve your health, you will realize that your family are the people you hold close to your heart and aren't blood relatives anyway, and money is simply green pieces of paper.

Thank you all so very much.

Cane Vinegar Chicken Thighs With Pearl Onions and Oranges

 I'm a big fan of chef Hugh Acheson, and in his new cookbook A New Turn in the South he explores his combination of classic French techniques with all things Southern. Cane vinegar, which is made from sugar cane, is one of his favorite pantry ingredients for adding a malty, sweet-and-sour tang. If you can’t find cane vinegar, you can substitute malt or cider vinegar - but try to locate to locate cane vinegar. It is easier to find in Asian grocery stores, as it is a staple in Philippino cooking.

Cane Vinegar Chicken Thighs with Pearl Onions, Orange, and Spinach

Ingredients

• 4 chicken thighs, each weighing about 5 to 6 ounces (total of 2 1/2 pounds chicken thighs)
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black peppercorn
• 2 tablespoons unsalted butter
• 16 pearl onions, peeled
• 1/4 teaspoon hot smoked paprika
• 3 cloves garlic, peeled and sliced thinly
• 1 cup cane vinegar
• 1 cup organic low sodium chicken stock
• 2 large navel oranges, separated into slices with membrane removed
• 1 tablespoon fresh mint leaves
• 2 cups cleaned spinach (stems removed)

Preparation

Season the thighs with the salt and pepper.
In a wide and heavy bottomed pot that has a lid, melt the butter over medium heat. Add the thighs, skin side down and let them sit in that pan WITHOUT moving them around for 7 minutes. You are encouraging good caramelization of that skin and developing a ton of flavor in the process. After 7 minutes turn the thighs over and add the onions, paprika, and garlic to the pot. Cook for 5 minutes and then add the vinegar, careful not to let it flame up.
This is a good time to get a spatula and loosen up all of those pan drippings. The vinegar needs to cook down by half, and when it does, add the stock. Cover and reduce the heat to low. Cook for 20 minutes over low heat and then remove lid, adding oranges, mint, and spinach. Stir lightly and serve immediately.

If you'd like to see a video of his appearance on the Today Show, click here.
I can't get the video to embed in this post.

Fooducate: The Clean Eating App

  If you have a smartphone where you can download Apps, I would highly recommend you go to iTunes or Android Apps and get yourself the Fooducate Healthy Eating Scan App.

What does it do? So glad you asked.

Take your phone to the store with you and using the App, scan the barcode you find on the package of food. Instantly you'll see information on that product - nutritional pluses and minuses, and some things to be wary of in the food you are holding. It's a perfect accompaniment for your grocery trips and will be helpful to anyone who might not be too label / ingredient savvy - or anyone ( like me! ) who wants that added confirmation you are buying a Clean product.

The actual scan for Post Cranberry Almond Crunch cereal is below:

Nifty! With this app, you'll be able to quickly and easily separate questionable foods in the grocery store from those that are Clean. Got a question? Scan that bar code.

Here's a quick video on how it works-

Introducing the new Fooducate iPhone app 

Ocean Spray Sparkling Beverages

Juices are a "hit or miss" Clean items. You have to be careful; so many these days have added High Fructose Corn Syrup ( HFCS ) or have such a low amount of actual juice in them, you are not getting the nutritive value for the amount of natural sugar you are consuming. 

I was pleased to find Ocean Spray has recently come out with a line of sparkling flavored waters - flavored with real fruit juice. No added sugar, chemicals, or preservatives. It's the little bubbly drink I think I've been missing since soda and I broke up. 

From Ocean Spray:

Made with 70 percent real fruit juice and no added sugar, artificial colors, flavors or preservatives, Sparkling Juice Drinks blend the fruit juice from fresh cranberries, sweet blueberries and juicy pomegranates with a splash of crisp, clean sparkling water for added effervescent refreshment. 

Offering just 90 calories per serving, one can is a good source of vitamin C and equals a full serving of fruit. Juice lovers looking for an alternative with fewer calories can enjoy Diet Ocean Spray® Sparkling Juice Drinks with just 10 little calories per serving. Like the original, diet varieties are also made with real fruit juice, are a good source of vitamin C, and contain no artificial colors, flavors or preservatives.

Ingredients: Grape and Cranberry juice from concentrate, sparkling water, fumaric and ascorbic acids, and "Natural flavor" 
Note: fumaric acid is a naturally occurring ingredient that keeps the "fizziness" in sparkling water. Ascorbic acid is Vitamin C. 
Another note: Stayed tuned about "natural flavor" - I did some research on the topic, and will post about it later in the week. 


For the regular, non diet version of Ocean Spray Sparkling drinks, they have about 22 grams of sugar           ( fructose ) per can. While these are naturally occurring sugars - you will want to keep this in mind, and perhaps only consume a can or 2 a week at the most. 

I like finding products that will help me reach my Clean Eating goal. In the case of Ocean Spray Sparkling waters, it will be an occasional treat to indulge my Inner Soda Monster

3 Clean Sauces to Serve with Chicken

Clean Eaters consume a lot of chicken. It is high in protein, low in fat, and affordable. Sometimes, a grilled chicken breast leaves a little bit to be desired. Try serving one of these 3 Clean sauces over your grilled chicken for something a little different!


Greek Tzatziki Yogurt Sauce

1/2 c Greek yogurt (  0% fat , plain ) 
1/4 cup minced onion
1/4 c cucumber without the peel, diced fine
1 tablespoon dill
1 tablespoon lemon juice
Dash of salt

Mix together gently, and refrigerate for about 30+ minutes before serving over chicken 

Creamy Dijon Sauce

After cooking chicken breasts in a frying pan with olive oil, add the following to the pan and boil for 2 minutes:

 1 small diced shallot or 4-5 diced green onions
1/2 cup low sodium organic chicken broth
1 spring rosemary

Stir in 3 tablespoons whipping cream. Cook for 2 minutes, stirring frequently

Remove from heat, discard rosemary sprig.
Stir in 2+ teaspoons Dijon mustard. Spoon over chicken
Sprinkle with green onion tips, chopped or parsley ( optional )


Green Chile-Almond Cream Sauce

2 cups unsweetened almond milk 

1/2 c organic low sodium chicken broth
3/4 c New Mexican fresh green chiles - chopped finely and seeds removed
3 tablespoons toasted slivered almonds
1 clove garlic, finely chopped
2 tablespoons + whipping cream
1 tablespoons sesame seeds

Brown chicken in a separate frying pan until about 3/4 cooked.


Combine almond milk, broth, green chiles, scallion whites, almonds, garlic and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat to a simmer and cook the mixture until reduced by half, 20 to 30 minutes. Puree with an immersion blender or puree in a blender until smooth

 Pour sauce over chicken, and cook chicken in sauce until done. Remove chicken and stir cream into remaining sauce. Pour completed sauce over chicken and serve with a sprinkle of sesame seeds

Are You Ready For a Meatless Monday?

Are you ready to commit to eating a vegetarian meal one night a week? Plan on Meatless Monday. Purposefully prepare for yourself and your family a vegetarian meal - no chicken, beef, pork, or seafood. Focus on beans for protein, salads, and vegetable casseroles. Make your Meatless Monday a night of pasta with a plain tomato sauce. Introduce your family to tofu - experiment and explore.

From the Meatless Monday organization website:

Health Benefits

• LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer
• REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
• FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
• CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
• LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
• IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

Some ideas:

1. Try lentils as an alternative to meat for tacos or burritos

2. Black bean veggie burgers are an excellent alternative to a ground beef burger

3. Have you ever tried a cheesesteak made with portobello mushrooms instead of shaved beef?

4. When made with care, eggplant parmesan can be made Clean!


Yes, steak is awesome. No, I'm not saying for you to turn your back on your Paleo-centric ways. But one night a week - try leaving the chicken or beef off your plate. Focus on sources of protein from vegetables.

I know you can do it!

Clean Eating & Ezekiel 4:9 Products

Ezekiel 4:9., "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it..."

Many of the commercial breads available simply aren't good for someone who follows Clean Eating. Look at the back of any loaf of bread at the store and more than likely you are going to see an ingredient list a mile long with all kinds of sugars, sodiums, and chemicals. Very few are made today without high fructose corn syrup, and high levels of sodium and preservatives to help extend shelf life.

If you wander away from the bread aisle and into the frozen food section, you are going to find a different type of bread product: Ezekiel 4:9.

Their breads are kept in the frozen section because they are made without the heavy handed preservatives commercial breads are made with today in order to maintain freshness for extended periods of time. Ezekiel 4:9 breads are best stored in the fridge at home to keep them fresh. 

From their website:

Ezekiel 4:9® Organic Sprouted Whole Grain Products are:

• Flourless,
• Organic,
• Complete Protein,
• and Sprouted Whole Grain

We discovered when these six grains and legumes are sprouted and combined, an amazing thing happens. A complete protein is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high, that it is 84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids. There are 18 amino acids present in this unique bread – from all vegetable sources – naturally balanced in nature.


Their product line is mainly bread, but they also make tortillas, pocket ( pita ) bread, pasta, buns, and even breakdfast cereals - all wheat free and Clean.

Here are the ingredients in the English muffins - a little wordy, but you'll notice - all recognizable ingredients.

 

 INGREDIENTS: Organic Sprouted Whole Wheat, Filtered Water , Organic Malted Barley, Organic Pumpkin Seeds, Organic Sunflower Seeds, Organic Unhulled Sesame Seeds, Organic Unprocessed Wheat Bran, Organic Sprouted Whole Spelt, Organic Sprouted Whole Kernel Corn, Organic Sprouted Whole Soybeans, Sprouted Whole Chia Seeds, Organic Sprouted Whole Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Rye, Organic Sprouted Whole Brown Rice, Variety 5-Grain & Seed Blend: (Organic Sprouted Whole Flax Seed, Organic Sprouted Whole Sorghum, Organic Whole Quinoa, Organic Sprouted Whole Teff, Organic Sprouted Whole Amaranth), Organic Wheat Gluten, Fresh Yeast, Sea Salt.


Now be forewarned - you need to remove the thought and mental image of Wonder Bread from your vocabulary when you first try Ezekiel 4:9 bread. It is actual bread. Heavy, dense. Bread - as it has been made for thousands of years. It is NOT the light fluffy thin stuff, and it is a paradigm shift getting used to it. However, I'm confident that after a few loaves of this stuff in the house, you will never think of buying those $1.00 loaves of generic store white bread again.

Grape Nuts Breakfast Bars

     I've still got breakfast on my mind - a quick and easy smackerel to have with my coffee as I commute to work. An hour after I get to work,  I usually have oatmeal or yogurt and fruit. Grape Nuts are pretty simple stuff. I like them sprinkled in my yogurt, too. When I found this breakfast bar recipe - I knew these were another little piece of my Clean Eating puzzle.


Grape Nuts Breakfast Bars

3 cups Grape Nuts cereal
1 cup nonfat milk
1 cup unsweetened organic applesauce
1 cup raisins or craisins or other dried fruit chopped to raisin size
2 teaspoons vanilla extract

Preheat oven to 350 degrees F. Mix all ingredients together. Pour into a nonstick 9-in square baking dish. Bake for 35 minutes, or until firm. Cool and cut into 12 squares.

Newstand Alert: Clean Eating Magazine November/December 2011

     The newest issue of Clean Eating Magazine is hitting mail boxes and newstands now.

In this month's issue:

- A nice selection of CE pasta sauces on page 15 ( however most of these seem to be "boutique" brands with limited distribution. They might be hard to find in your local store )

- If you aren't a fan of brussel sprouts, you will be after the lovely recipe for roasted sprouts on page 33

- A terrific roundup of CE sides to serve for a really healthy Thanksgiving that won't make you feel you're missing out on anything ( page 43 - and the Souffled Sweet Potatoes on page 51 WILL be made!  )

- An interesting take on CE "approved" Christmas cookies. Make some healthy versions of classic cookies. I was thinking Christmas cookies are a thing of the past for me. Maybe not!

- Many great recipes ( like an easy peasy chicken puttanesca, page 95 )