All posts by Jason Brown

Deli meat

boars head delihormelnaturalchoice

Here are some examples of preservative free deli meat:

-Boars Head has a large variety of flavors, typicaly sold at Kroger. Price typically varies from $6-9/lb. depending on flavor.

-Hormel Natural Choice has several flavors, typically sold at Kroger or Wal-mart. Price varies from $3-4.50/8oz. package.

-Sara Leah also sells one that I recently found at Kroger.

Why preservative free meat? There have been some health concerns with nitrates/nirites. Although the research is somewhat divided, there are concerns that they may be linked to inflammation in the body as well as increasing the risk of certain types of cancers. If you consume processed meats (sausage, bacon, deli meat, hot dogs, etc) on a regular basis it is probably worth switch to preservative free. There are many options out there, when you check the label look for “preservative free” “no nitrates/nitrites” “all natural” as these are commonly listed on the front of the package.




Low carb pancakes

LC pancakes

Cream Cheese Pancakes

2oz. cream cheese (reduced fat)

2 eggs

1 packet stevia sweetener

1/2 tsp. cinnamon (optional)

1/4 tsp lemon juice

1/4 tsp vanilla

Put all ingredients in a blender or magic bullet. Blend until smooth. Let rest for 2 minutes so that the bubbles can settle. Pour 1/4 of the batter into a hot pan greased with butter or coconut oil. Cook approx. 2 mins. until golden, flip and cook 1 min. on other side. (Don’t flip too early or they will crack). Repeat with the rest of the batter. Serve with sugar-free syrup or yogurt on top with berries or peaches. Makes approx. 4 pancakes. Double for larger batch.

Keep in mind that some sugar-free pancakes have sugar alcohols which still raise your blood sugar, so I recommend using Maple Grove Farms, Vermont Sugar Free syrup (purchase at Kroger or Wal-mart) OR my favorite option for flavored sugar-free syrup is: (Available online).

This is a surprisingly satisfying substitute for reg. pancakes. And you won’t have the sleepy feeling that usually comes afterwards. It has a good dose of protein and NO carbs!  They are like a thin crepe and a nice treat for Sunday morning breakfast!

Credits: Recipe modified from Big Oven-iphone app.


Natural Peanut Butter

Smucker's natural PBKroger natural PB

Here are some examples of natural peanut butter:

Smucker’s Natural Chunky runs about $4.25/16oz. Has a rougher texture with a rich flavor.

Kroger natural creamy runs about $2.50/16oz. Very smooth and tasty!

Why natural peanut butter: The best peanut butter is made with simple and limited ingredients: peanuts or peanuts and salt. It is best to avoid added oils such as hydrogenated or partially hydrogenated oils, which is a type of trans fat that contributes to inflammation in the body. Ideally, we also want to avoid any added oils or sugars.

1 serving size (2 tbsp) of peanut butter provides a great source of protein and is a low carb snack option. The simpler the ingredients, the better! You can even make your own at home and its super tasty. Just remember some of the products that have extra natural oils may need to be refrigerated. If you store them upside down in the fridge the oils tend to mix much easier.

I would love to hear about your favorite natural peanut butter or creative healthy snack ideas using natural peanut butter….