Shrimp and Grits...or Polenta, rather

I have two girlfriends celebrating their 40th birthdays this weekend. One of them comes and sips some wine on Friday nights and we are sitting here watching 20/20 One Moment in Time: The Life of Whitney Houston, still somewhat in shock of the singer's tragic transition. Funny how music can take you back to a certain time, a certain place...you can remember what grade you were in, who you were dating, what the fashion was...

I wanted something quick and hearty for dinner and decided to make some polenta. Grits or polenta? Grits are a version of cornmeal mush originated in the American south made from hominy or plain corn that's ground until it has the consistency of coarse sand. When I could eat refined carbs, I loved to eat grits for breakfast. But I enjoy polenta more with savory meals, such as fish and shrimp and grits. Polenta is cornmeal simmered in water or broth to create a thick, porridge-like, creamy mixture. You can use yellow or white cornmeal; fine, medium, or coarse-ground texture cornmeal. The more fine the cornmeal, the creamier the polenta will be. You can serve polenta like grits or you can cut it into squares. Pour it into a shallow pan, lined with parchment paper, and allow to cool. Once set, cut into squares or triangles, brush with olive oil and grill or saute in a skillet.

Polenta

2 tbsp extra virgin olive oil

1 small red onion, finely chopped

2 cloves garlic, finely minced

1 quart chicken stock

3 tbsp unsalted butter

1 c coarse ground cornmeal

1 1/2 tsp kosher salt

1/4 tsp ground black pepper

2 oz grated Parmesan, optional

Heat the olive oil over medium heat. Add the red onion and salt and cook until onion turns translucent. Reduce the heat to low, add the garlic, and saute for 2 minutes. Add the chicken stock, increase the heat, and bring to a boil. Gradually whisk in the cornmeal. Cover and cook for 30-40 minutes, stirring every few minutes to prevent lumps. Add butter and salt and pepper, to taste. Incorporate the Parmesan. Serve.

Shrimp and Grits

20-30 large shrimp, peeled and deveined
Salt and pepper, to taste
1/2 c mushrooms, thinly sliced
1 garlic clove, finely chopped
1/2 c chicken broth
1 tbsp fresh lemon juice
1 tbsp butter
Scallions
4 slices cooked bacon (chopped), optional

Lightly season shrimp with salt and pepper. Over medium-high heat, add shrimp to skillet and cook, turning once, until bright pink, about 2 minutes. Transfer shrimp to a plate.

Lower heat, add mushrooms to skillet and cook for approximately 5 minutes. Add garlic and cook approximately 1 minute. Increase heat, add broth, and scrape bottom of skillet with a wooden spoon. Cook until broth reduces. Return shrimp to skillet along with the lemon juice and butter, and cook for a minute, until sauce thickens.

Ladle shrimp and sauce over polenta and garnish with scallions and bacon.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Shrimp and Angel Hair Pasta

I had a light breakfast and am starving! I was craving some shrimp today but was not sure how I was going to prepare it when I finally decided on some pasta. I kept debating about how or where I was going to spend my SuperBowl Sunday...but my sister was here this week and she has been sick. And after a few days of being cooped up in the house with her, guess who is sick now? So my SuperBowl party plans have turned into a party of one.

I have not watched the entire game since I am not a fan of either team; but I am catching bits and pieces and enjoying some of the commercials. I am a huge Madonna fan but must admit that I was not overly impressed with the half-time show, though she looks fantastic and the graphics were amazing.

What I am looking forward to is the season opener of The Voice...that is, if I can stay awake that long.

Shrimp and Angel Hair Pasta

3 oz uncooked angel hair pasta

10-12 raw jumbo shrimp, peeled and deveined

1/2 tsp salt 

1/4 tsp ground black pepper

1/8 tsp crushed red pepper flakes

2 tbsp olive oil, divided

1 c broccoli florets

1/3 c sliced fresh mushrooms, optional

2 garlic cloves, minced

1/4 c yellow onion, chopped

1/2 cup white wine (or chicken broth)

2 tsp fresh parsley

2 tsp chopped green onion, optional

Grated Parmesan cheese, optional

Cook pasta according to package directions.

Season shrimp with salt, pepper and red pepper flakes. Heat 1 tbsp of olive oil in a large skillet and cook shrimp for 3-5 minutes or until pink. Remove from pan and set aside.

Heat remaining olive oil in the skillet and stir-fry the broccoli, mushrooms, garlic and onion for 5 minutes. Add wine (or broth) and parsley. Return shrimp to the skillet. Drain pasta and add to shrimp mixture. Toss lightly. Cook until heated through. 

Garnish with Parmesan cheese or green onion.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Homemade Salad Dressing

I have been in the bed this entire day and not feeling too bad about it. I had big plans to go to the gym, the grocery, do some major cooking, finish some work...ain't gonna happen. I don't know why rainy, dreary days put me in a relaxed state of mind. But I have gotten caught up on almost all of my t.v. shows and am ready to do some reading...and eating again.

I try to eat a salad at some point every day. People are shocked to learn how much sugar is in salad dressings, marinades and condiments found in the grocery store aisles. Read the labels! There are a lot of tasty vinaigrette dressings that I make for my salads that include apple cider vinegar or lemon juice and extra virgin olive oil. All you do is whisk (or shake), pour and eat. Simple as that.

Lemon Vinaigrette

1/4 c extra virgin olive oil
1/4 c fresh lemon juice
2 tbsp fresh oregano
2 garlic cloves, minced
1/4 tsp ground black pepper
1/8 tsp salt

Garlic Herb Vinaigrette

3 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
1 tbsp fresh basil, chopped
1 clove garlic, minced
1/8 tsp salt
1/4 tsp ground black pepper

Lemon Mint Dressing

2/3 c lemon juice

2 tbsp fresh mint, finely chopped
1 tbsp honey (or 1/2 packet stevia)
2 tsp dry mustard

1/2 tsp sea salt

1/4 tsp ground black pepper

4 tbsp extra virgin olive oil

2 tbsp poppy seeds

Citrus Basil Vinaigrette

1/4 c olive oil

2 tbsp orange juice

1 tbsp lemon juice

1/4 lemon, zested

1/2 tsp salt

1 tbsp honey (or 1/2 packet stevia)

1/8 c chopped fresh basil

1 tsp white wine vinegar

In a medium sized bowl, whisk together the ingredients. Pour over your favorite salad. Serve.      

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Tzatziki

I have been using Greek yogurt like crazy - as a substitute for sour cream, mayo, cheese, crème fraîche, ice cream...I am trying to incorporate more fruits and veggies in my diet on a daily basis. But I don't do too well eating veggies without some sort of dip. I used to die for Tostitos Creamy Spinach Dip for my veggies and chips. But I have to get over that.  So nowadays, this Tzatziki dip is my new staple.

Yogurt, in general, is an excellent source of calcium, potassium, protein, zinc, vitamins B6 and B12 and also includes acidophilus, a bacterium to supplement the intestinal flora. The liquid whey is strained out of Greek yogurt so it has a thicker, creamier texture. Greek yogurt is also lower in sugar.

Tzatziki is a quick and easy dip that is commonly used as a veggie dip, on lamb, kabobs, salmon, tilapia, gyros and pitas.

Tzatziki

16 oz Greek yogurt

1 English cucumber with peel, grated

1 clove garlic, minced

1 tbsp fresh lemon juice

1 tbsp extra-virgin olive oil

1 tbsp chopped fresh dill (or 2 tbsp finely chopped mint leaves)

Salt and pepper, to taste

Stir together yogurt, grated cucumber, garlic, lemon juice, and olive oil in a bowl. Add dill, salt and pepper; whisk until smooth. Chill for 2-3 hours before serving.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Roasted Red Pepper Hummus

Super Bowl XLVI (Giants vs. Patriots) is days away and though I could care less about the teams playing, since the Cowboys did not make it...no comments please...I still plan to eat some good food and enjoy the commercials and fellowship.

You can cheat and purchase the roasted red bell peppers in the jar for this quick and easy hummus dish. But it is just as easy to roast them on your own.

To roast red peppers:

1. Wash the pepper thoroughly
2. Preheat oven to 450 degrees
3. Line a baking sheet with foil
4. Arrange peppers on baking sheet, spaced apart
5. Roast for 30 minutes, turning once
6. Once roasted, place peppers in a glass dish and cover
7. Once peppers have cooled, the outer skin will be easy to peel
8. Peel the skin, remove the seeds and pepper is ready for use in your favorite dish

Roasted Red Pepper Hummus

15 oz can of chickpeas (or garbanzo beans)

1 tsp paprika

Pinch of cayenne pepper

1/2 tsp cumin

1-2 roasted red peppers (or 6 oz jar roasted red bell peppers)

2 garlic cloves

2 tbsp Greek yogurt

1 tbsp lemon juice

Salt and pepper, to taste

1/4 c extra virgin olive oil

Drain the garbanzo beans, preserving the liquid.

Blend the garbanzo beans in a good processor. Add remaining ingredients, except for the olive oil and puree. Slowly add in olive oil until smooth. If hummus is too thick, add some of the liquid from the garbanzo beans, a teaspoon at a time.

Chill and set for approximately an hour. Garnish and serve.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Orange Whole Grain Buttermilk Pancakes

Is anybody working during the day anymore? I called myself beating the SuperBowl shoppers and stealing a few minutes during my lunch hour to go to Wally World to get some groceries for the weekend and it was packed! Inevitably, I always run into someone I know at Walmart. And today, I saw an old friend who I had not seen in ages. So all’s well that ends well.

I got back from my shopping trip and had not thought to pick up anything for lunch. So I decided to make some pancakes. These pancakes are so fragrant that I was dying for them to finish. And trust me, they did not disappoint!

Orange Whole Grain Buttermilk Pancakes

2 eggs
2 c buttermilk
1/4 c safflower oil  (or 4 tbsp butter)
2 tsp grated orange zest
1 c all purpose flour (or spelt flour)
1 c white whole wheat flour (or whole grain pastry flour)
2 tbsp sugar (or 2 packets stevia)
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
½ tsp vanilla
Dash of Grand Marnier liqueur

Combine dry ingredients in a medium bowl. In a separate bowl, combine wet ingredients. Slowly incorporate them together. Do not over mix.

Preheat griddle or cast iron pan. Brush with butter. Ladle batter onto griddle or into pan. Cook on the first side until bubbles form and begin to pop. Flip the pancake and cook until golden brown. Keep cooked pancakes warm until ready to serve, in a 200 degree oven.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Blueberry Pancakes

Weekends used to be reserved for my pancake breakfasts but I have recently turned into a pancake whore. I just can't get enough of them. Spelt flour pancakes, whole wheat flour pancakes, buttermilk pancakes, soy milk pancakes, zucchini pancakes, lemon ricotta pancakes, with whipped topping, with caramelized fruit...

I used to love waking up on Saturdays as a child because Saturdays meant cartoons and big breakfasts. One of the things I remember fondly was having blueberry muffins. I probably shouldn't be telling on my mother but she would get the ones from Betty Crocker - and that is what we she would serve with our scrambled eggs, grits and bacon. They may not have been made from scratch but they were so moist and delicious. Other than having blueberry muffins as a child, I never tried eating fresh blueberries until I started using them to spruce up my protein shakes about a year ago. And since I cannot get off of this pancake craze, instead of using the blueberries in my protein shake today, I decided that I would toss them into my pancakes.

Blueberries are known as a superfood due to their extremely high nutritional value. They are packed with Vitamin C, high in antioxidants, help promote urinary tract health, help slow the deterioration of vision, promote healthy digestive systems, and they are an excellent source of manganese. Manganese plays a role in bone development and in converting proteins, carbs and fats from food into energy. One of the reasons I enjoy blueberries is because it helps me get my daily fruit serving in without the high sugar content.

If you are in a hurry, you can make the batter the night before and keep it in the fridge. If it is too thick, use a little milk to change the consistency of the batter. Or you can cook them and keep them, well wrapped, in the refrigerator for a few days (or in the freezer for up to a month).

Whole Wheat Blueberry Pancakes

1¼ c whole wheat pastry flour
¾ c spelt flour
2 packets Stevia
1½ tsp baking powder
1 tsp baking soda
2 tbsp ground flaxseed
1 c Greek yogurt
1 c soy or 2% milk
2 tbsp melted butter
1 tsp vanilla flavoring
½ c blueberries, rinsed and dried

Blueberry Buttermilk Pancakes

1 c all purpose flour

1 tsp baking powder

1/4 tsp sea salt

2 tbsp sugar
1/2 tsp baking soda
1 lg egg

1 1/2 c buttermilk

2 tbsp butter melted

1/2 c blueberries

Whisk the wet ingredients together. Combine the dry ingredients. Combine the wet and dry ingredients together; careful not to whisk too much. The batter should be lumpy.

Preheat griddle or cast iron pan. Brush with butter. Ladle batter onto griddle or into pan. Place a few blueberries on the pancakes as they cook.

Cook on the first side until bubbles form and begin to pop. Flip the pancake and cook until golden brown. Keep cooked pancakes warm until ready to serve, in a 200 degree oven.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Garlic Hummus

I have a friend who asks me why I blog and what is so important about sharing recipes when folk can just Google recipes online and find what they are looking for. Basically it is because blogging/writing is therapeutic for me. I enjoy sharing the things I love or am passionate about - my love of food, cooking, baking, new products and the latest gadgets. But, more importantly, it tickles me when I get feedback from people who don't typically cook, experimenting with my recipes with success and getting rave reviews from their friends and guests. Or when I hear how my journey has inspired someone to change their eating habits and lead a healthier lifestyle...that is really why I do the blog.

SuperBowl weekend is approaching so I wanted to share some healthy dips and appetizers that can be made for the festivities. Hummus is a thick spread made from ground chickpeas, olive oil, lemon, and garlic, made originally in the Middle East. There are so many different varieties - pumpkin, garlic, black bean, sun dried tomato and spinach hummus, to name a few. I am making some garlic hummus for my late night snack this evening. Eat with veggies, crackers, crostini or as a spread.

Garlic Hummus

1 15-oz can garbanzo beans, rinsed and drained
4 tbsp olive oil
Juice of 1 lemon
2 garlic cloves, peeled and crushed
1/2 tsp powdered cumin
2 tbsp plain Greek yogurt
Salt and pepper to taste
1/2 tsp paprika

Drain the garbanzo beans, preserving the liquid.

Blend garbanzo beans in a food processor. Add olive oil, lemon juice, garlic, cumin, and blend. Add yogurt and blend into a smooth dip. Add salt and pepper to taste. Garnish with olive oil and/or paprika.

If hummus is too thick, add some of the liquid from the chickpeas, a teaspoon at a time.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Spinach Dip

It is Friday evening and I long for the days where me and 3 of my best buds would get together and meet at Cheddar's. Fridays after work meant Santa Fe Spinach Dip and mojitos! Lots of them. One of those special individuals is no longer with us and I have probably only had the dip once since his transition. I am thinking of him today...so I am going to have our Friday after work dip my way. I had not changed my eating habits back then and we used to get 3-4 appetizers and almost lick the plates clean! And perhaps it was more the fellowship than the dip but we never found any that could match it.

Though I am no longer eating dairy, I can still enjoy one of my favorite dips without the calories and the allergy trouble afterwards. So I am using Greek yogurt instead of cheese and preparing a cold spinach dip. And because it has been a long week and I don't feel like making any tortilla chips, I am going to eat my dip with fresh veggies. This dip is best on warm pita bread, tortilla chips, vegetables, Melba toast or crackers.

Spinach Dip

10 oz fresh spinach
1 tsp butter
1/4 c sweet onion
1 garlic clove, minced
1 8 oz container Greek yogurt
Dash of lemon juice
1/2 tsp salt
1/4 tsp pepper
2-3 tbsp chopped red pepper

Blanch spinach for 1 minute and drain well.

In medium skillet add butter and cook onion and garlic until translucent. Combine all ingredients and mix well. Refrigerate and let stand for 30 minutes. Serve.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Chunky Applesauce

I receive a number of emails about why (and how) I cut sugar out of my diet and why refined carbohydrates are bad for you. I have cut refined carbs, but still eat and cook foods made with natural sweeteners.

When you eliminate sugar from your diet, your body no longer craves it. Being sugar-free does not mean free from just baked goods and desserts. Sugar is in almost everything  - alcoholic beverages, soda, fruit, chips, jelly, salad dressing, fruit and sports drinks, ketchup, mayonnaise, spaghetti sauce, crackers, vegetables, yogurt...everything! In my experience, after cleansing first and then going for approximately 2-3 weeks of being completely "sugar-free" I could drink a cup of hot tea or eat a sweet potato without adding anything and not even miss the sugar.

One of the biggest problems I had from eating sugar was toxins, toxins, toxins! I was sluggish, had insomnia, eczema, frequent headaches, allergies and a bloated belly 24/7. Improper diet and antibiotics weakened my immune system until one day it landed me in the hospital. I decided then I'd had enough. I have spent the last 15 months researching and learning about the effect toxins, sugar, dairy and yeast have on the body. And that knowledge drove me to change my lifestyle.

Not to take anything away from the medical doctors out there...but doctors don't know a lot about toxins and natural medicine. They work in concert with pharmaceutical companies to prescribe your pain away. From 2003-2010, I went through a period of feeling short of breath, having ongoing chest pains and waking up feeling like my breathing had been shut off; and spent thousands of dollars going back and forth to the doctor. Eventually I was sent to a cardiologist for further testing and was told I had a cardiomyopathy, which is deterioration of the heart muscle. For years I dealt with rapid heartbeats (sometimes over 115 bpm at rest), taking prescription meds and using the heating pad for temporary relief. More recently, I was seen by some of the top cardiologists for tachycardia, a disorder of the heart rate/rhythm. I exercise regularly and was fairly healthy looking so no one could figure out how this young lady had a abnormalities with her heart. But even with the abnormal EKGs and tests, there was still no specific evidence to suggest that I had a heart condition; only that there was something going on with my body that was affecting my heart. So I was told to go back to my normal doctor to submit to further testing, which was always inconclusive.

Similar to that, from 2005-2011, I frequented specialists for allergies and recurrent ear infections. I tried every medicine, neti pot/saline rinse and nasal spray on the market but still would suffer from chronic sinusitis year round. After a point, I started to feel like they had a notation on my chart that I was a hypochondriac because they soon began to brush off my complaints about feeling poorly. I was told by one EENT specialist to, "Stop watching so much Oprah - she and Dr. Oz are telling you to use the neti pot, correct?" And a cardiologist told me, "There is nothing wrong with your heart. Do you drink? Do you have man? If not, get a glass of wine and a man and that should relieve your stress. Cause you must just be stressed out." So the docs began to listen less and less, would write me a prescription and send me out the door. Yet, I would still lie in bed at night with a racing heart, earache, headache and sinus congestion. Whether the doctors found anything wrong or not, I knew something was not right with my body.

A friend suggested that I detox, look into natural remedies and change my diet, household products and skin products. I thought she was crazy - having her children eat hummus and tofu, buying natural detergents and making her deodorant out of baking soda. But in reading about natural medicine and toxins and the effects of sugar and dairy on the body, I learned that the toxins in my bloodstream could be causing stress on my immune system and organs; and the sugar and dairy were most certainly contributing to the mucus build-up and stress with my sinuses. 

I am not a doctor. I can only share my experience. But once I eliminated the sugar, dairy and yeast I have not been to the doctor or hospital once. I have reduced my sinus and ear infections by 98% and when I feel something coming on, natural remedies help me feel better, not western medicine. I still am not 100% all the time, as there are some things I still eat that are not always the best food choices. And now that I have eliminated them, if I sneak them back in, my body lets me know it is not happy with my choice! I have not graduated to the point of changing all the things in my environment, such as household products, etc. But feeling the way I do now, compared to how I did then...eating another dessert or slice of bread is just not worth going back through those head and heartaches, literally. My skin is clearer, my mind is clearer, my sinuses are clearer, my heart rate is no longer elevated...it was the best choice I ever made.

You hear me speak often about not eating anything "white", refined carbs and sugars, etc. So what are refined and natural sugars/sweeteners anyway? Dr. William Coda Martin classified refined sugar as a poison because it has been depleted of its life forces, vitamins and minerals. "What is left consists of pure, refined carbohydrates. The body cannot utilize this refined starch and carbohydrate unless the depleted proteins, vitamins and minerals are present." Refined sugar is lethal when ingested by humans because it provides only that which nutritionists describe as "empty" or "naked" calories. It lacks the natural minerals which are present in the sugar beet or cane. (extracted from the book, Sugar Blues)

When you review snack and drink labels, be on the lookout for the following:

• White sugar
• Corn syrup
• Molasses
• Dextrose
• Sucrose
• Sorbitol
• Turbinado
• Amazake
• High Fructose Corn Syrup
• Processed Fructose
• Maple Syrup
• Carob Powder

Natural sweeteners are derived from plant materials or sugars naturally present in plant products. Here is a list of some natural sweeteners that you can try if you are interested in reducing the refined sugars in your diet.

Stevia - Stevia is a South American herb that has been used as a sweetener for hundreds of years. The leaves of the Stevia rebaudiana plant can be 30 times sweeter than sugar...so a little goes a long way. Stevia is believed to have anti-bacterial, anti-septic, anti-microbial, anti-oxidant, anti-glycemic, and anti-hypertensive properties which may help with hypertension (high blood pressure), diabetes, fatigue, indigestion, upset stomach, heartburn, weight loss, cold and flu, gingivitis, tooth decay, candidiasis, bacterial infections and skin conditions. It may also improve energy levels, strengthen the immune system, and stimulate mental activity. Stevia was my lifesaver! This is the best sugar substitute for me personally. Stevia is made in many different forms and it is sometimes challenging to find reliable measurements when looking to substitute it for granulated sugar. So it does take some experimenting to get the right one for your taste buds. Depending on the maker, some stevia products leave a very bitter aftertaste. I have found success with the Vitamin Shoppe's version of Stevia extract (powder form). And I have heard positive reviews about NuNaturals Stevia products. Negatives: Stevia crystallizes differently than granulated sugar and does not perform well when making homemade ice creams and things like caramel sauce.

My second favorite is Xylitol -  A sugar alcohol sweetener used as a naturally occurring sugar substitute. Xylitol is in many ingredients you use on a daily basis such as dental hygiene products, candy, chewing gum, and some medicines. If you choose to use xylitol, use it sparingly, and try to find a source that comes from the birch tree, rather than from Chinese corn. Negatives: Xylitol does not crystallize nor does it provide the needed food for yeast, so you cannot use it in bread baking or candy making recipes. Xylitol, when used in excess, can cause severe diarrhea. And never feed your pet any food made with xylitol as there is evidence that it is toxic to animals.

Yacon syrup - Yacon Syrup is relatively new on the market, although it's been around a while in South America. It tastes like molasses, is glucose free and the sugar is composed mainly of fructooligosaccharides (FOS) that cannot be absorbed by the body. FOS is a prebiotic that helps your digestion and the intestines to eliminate waste products.

Brown rice syrup - A traditional Asian sweetener, brown rice syrup is made from rice starch converted into maltose, a complex sugar. Rice syrup contains trace amounts of B vitamins and minerals. It can be used in cooking and baking, or to sweeten hot or cold beverages and cereals.

Agave nectar - The agave plant comes from Mexico. It has a low glycemic level and is a safe alternative to table sugar.  It is useful for people who are diabetic or are simply watching their carb intake. Agave nectar comes in three grades: Light, medium and amber and is sweeter than table sugar.

Honey (Raw, unfiltered) - Raw, unfiltered honey is packed with natural enzymes, phytonutrients, and minerals. It is a natural antibiotic and antifungal. Honey is best used raw and not in baking. High heat destroys the enzymes and phytonutrients. If you can find raw honey that’s locally grown, with trace amounts of the pollens in your area, it will help to build up your immunity to allergens in your environment.

Vegetable Glycerine - Vegetable Glycerine is safe to use as a natural sweetener, and actually metabolizes slower than regular table sugar. Glycerine is commonly found in protein bars so that they stay moist and chewy. Although glycerine is a carbohydrate, it has a different metabolic effect on the body; glycerine reportedly has minimal impact on blood sugar levels.

It is important to note that all sugar, natural or otherwise, should be used in moderation. And as with any lifestyle change, if you have questions or if you have some health conditions, speak with a doctor or nutritionist first, as every person responds differently.

If you decide to cut out the refined carbs I would definitely suggest a detox first, to cleanse your system. There are a ton of products out there and I don't get paid to endorse any one of them. But I particularly liked the 7-day cleanse from Renew Life Total Body Rapid Cleanse. It is gentle on the system and the capsules are easy to swallow. With any cleanse, make sure you are eating properly, taking plenty of fiber and drinking lots of purified water to refrain from having constipation, bloating and toxic residue. Don’t be surprised if you feel worse for a couple of days before you start to feel better. This is especially likely if you are eliminating foods to which you are dependent, such as...you got it folks, sugar. As the body detoxifies, it is not uncommon to experience flu-like symptoms including headache, joint and muscle pain, body aches, sore throat, general malaise, sweating, chills, nausea or other symptoms. This is a normal reaction that indicates that parasites, fungus, viruses, and bacteria are being effectively killed off (Herxheimer Reaction).

Clean eating is not a choice for every one and requires a great deal of discipline. But if you desire to live a healthier lifestyle, start working on your body today. This is my "dessert" for the evening. Of course I could not do this lengthy blog without posting a recipe somewhere in here. Let's eat healthy together!

Chunky Applesauce

4-5 large apples, diced
1 tsp lemon juice
3/4 c water
1 dash brandy, optional
1/4 c granulated sugar (or 2 tsp xylitol)
1/2 tsp cinnamon

Place the diced apples in a saucepan with the lemon juice, water and brandy. Cover the apples and cook over medium heat for 10 minutes.

Add sugar, more or less, depending on the desired sweetness of your apples, and cinnamon. Turn heat down to medium-low and cook uncovered until water evaporates and and apples are tender, about 15 additional minutes. Serve warm.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.