No refined flour and sugar-

I know next week has a few of you a little worried. So, in an attempt to answer questions and calm fears ;) I will try to clarify and give ideas. May I also suggest that everyone post one recipe or meal idea so we have a lot of different options. The purpose is to recognize how much we rely on our processed (and therefore less healthy) foods. Natural is of course always the best choice but the main idea of the challenge is small changes. So, give this week a try and see what small changes will work for you!

Many of you know I have done this before. So, rather than reinvent anything I will repost the information from the last time I did this. It may get kind of long but hang in there!! Hopefully it will clarify everything and you will find some very helpful information. If you still have questions or concerns please ask here or email me at jen.matthews@comcast.net.

Basically, it's no refined sugar (white, brown, powdered..), but honey, agave syrup, pure maple syrup, evaporated cane juice syrup are all still okay. Anything that just sugar or any form of fructose corn syrup is out. No refined flour, so anything whole grain is still fine. Whole wheat pasta, whole wheat tortillas or wraps, whole wheat bread would all work.

So, for example, you could have plain yogurt with honey or vanilla, but the flavored types (with a lot of added sugar) would be out. Greek yogurts are okay but be careful because some can be very high in fat. Many of the Kashi cereals would be fine - they are made with all whole grains, and cane juice as a sweetener. Oatmeal with honey or maple syrup would work for breakfast also. Any natural sugar or sweetener is still okay - fruits and juices are all acceptable. Tortilla chips - as long as they're corn, would be fine. Again, as long as there's no refined flour or sugar in there you're good.

Another post from my last challenge that was really helpful-

I have found some yummy snacks: Kashi makes a dark chocolate oatmeal cookie that is totally whole grains and un-refined sugar. They aren't the best cookie I've ever had, but they do help to fill that sweet need I have. Also, Lara bars and Trio bars. Lara bars are just fruit and nuts and spices (like cinnamon) made into a chewy bar. Also helps hit the sweet spot with out refined sugars or flours. Trio bars have 3 nuts, 3 seeds and 3 fruits in each bar. They are definitely sweeter because they are made with some un-refined, yet natural, sweeteners. I found all 3 of these products at Costco, not some health food store. I actually don't know any health food stores in my new area, but I'm finding that normal grocery stores carry many healthier choices. I've also been looking at a lot of canned items - if you look you can find ones that don't have sugar. I've found it's often the cheaper generic brands that don't add in the sugar.

I went through my fridge and pantry today to see the list I could come up with of items that are okay for this "no refined" challenge. I was surprised how long it was:
milk, cheese, eggs, Parmesan cheese, hummus, spinach, carrots, apples, pears, lettuce, garlic, mustard, whole wheat tortillas, plain greek yogurt, sour cream, cream cheese, butter, salt, grilled chicken, salsa (the green kind I happened to have in my fridge), soy sauce, onion, chopped green chilis, fruit juice (no sugar added)
natural peanut butter, honey whole wheat bread ( you'll really have to read the labels on bread. I'll probably bake some for this week, but it is possible to find!), cornmeal, rice, vinegar, nuts,
oil, Kashi cereal, oatmeal, corn tortilla chips, tuna, diced tomatoes, popcorn, fruit crisps (Freeze dried fruit)
Whole Wheat pasta, ranch dressing mix (mix with sour cream for a dip, or buttermilk/milk and sour cream for a dressing), many canned veggies - just read the labels.

I also looked through my recipes to find ones that would work.

Baked Cream Chicken Taquitos (these are a family favorite - so yummy. Just make sure you use corn tortillas or whole wheat tortillas.)
Cafe Rio style food - I have a shredded chicken recipe that I'll have to change up a little to make homemade dressing for (store bought always adds sugar) but I found one here. Then you just cook the chicken breasts in the dressing with some chili powder, cumin and garlic, on low for several hours, serve on a bed of lettuce with homemade pico, gaucamole, sour cream, cilantro lime dressing, made with sour cream, instead of mayo, and corn tortilla chips. YUM!
Spaghetti Carbonara (with whole wheat spaghetti)
Homemade spaghetti sauce - my recipe has canned tomatoe puree (Great Value makes one that is only tomatoes, nothing added), carrots, onion, celery, Italian sausage, italian seasonings and salt, cooked all day, and then processed until smooth. I find it's a great way for my kids to get some veggies without complaining. Then serve with whole wheat pasta. I sometimes cook myself whole wheat separate from the family, and let them have white pasta, but not all the time...
Cheeseburgers on a whole wheat bun with gaucamole and veggies
Grilled chicken with steamed veggies and a whole wheat roll.
Black Bean and Corn Salad - one of my all time favorite dishes. I like to add grilled chicken and chopped romaine lettuce. Serve with sour cream and corn tortillas. A great way to increase your veggie intake as well.
Baked Potatoes topped with cheese, ranch dip (see above), bacon, scallions, butter, salt, I could go on and on...

White chicken Chili. I LOVE this soup. Just check the labels on your canned foods to make sure there's no sugar in there. And corn tortilla chips to top it off. I love to throw some avocado chunks into mine.
Black Bean Soup Another fave. Can you tell where I go to find great recipes?
Taco Soup - again, you'll have to check out your labels to make sure you're going sugar free on this one. I also found a recipe for taco seasoning that looked really easy, in case yours has sugar or flour. Again serve with corn tortilla chips, light sour cream, cheddar cheese, avocado, etc.

Hopefully you will find this helpful and make next week a little less intimidating! I must say I am so proud of everyone for working hard and sticking it out!! Please don't give up! If you have fallen back recommit and start where we are now. We are almost there!