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February 14, 2019 by Kellie Leave a Comment

Miso Dip Recipe

Miso Dip
Miso Dip

Fast, Healthy Dip

It seems like there’s always a time when I need to whip up a quick, tasty dip for guests.  But, as I’m sure you understand, I can’t just throw a container of pre-made dip onto the table.  There’s sooooo many gross ingredients in those!  What kind of NTP would I be if I was setting out a much of junk food?!?!?!?  In fact, let’s just take a look . . .

Ingredients in French Onion Dip

SOUR DRESSING (NONFAT MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, MODIFIED FOOD STARCH, TAPIOCA FLOUR, GELATIN, LACTIC ACID, MONO AND DIGLYCERIDES, SODIUM CASEINATE, PROPYLENE GLYCOL MONESTER, GUAR GUM, CITRIC ACID, ACETIC ACID, NATURAL AND ARTIFICIAL FLAVOR, POTASSIUM SORBATE TO PROTECT FLAVOR, CARRAGEENAN, POTASSIUM PHOSPHATE, ARTIFICIAL COLOR), MAYONNAISE (SOYBEAN OIL, WATER, EGG YOLKS, VINEGAR, CORN SYRUP, SALT, SPICE, CALCIUM DISODIUM EDTA TO PROTECT FLAVOR), WATER, TOASTED ONION, SEASONING (SALT, SUGAR, ONION POWDER, HYDROLYZED CORN, SOY AND WHEAT PROTEIN, SOYBEAN OIL, GUAR GUM, POTASSIUM SORBATE, XANTHAN GUM, CORN SYRUP SOLIDS, PARSLEY, WORCESTERSHIRE SAUCE [MOLASSES, VINEGAR, CORN SYRUP, SALT, CARAMEL COLOR, GARLIC, SUGAR, SPICES, TAMARIND, NATURAL FLAVOR], MALTODEXTRIN, CITRIC ACID, SPICES, YEAST EXTRACT, CARAMEL COLOR, LACTIC ACID), VINEGAR, MODIFIED CORN STARCH.

Yes, that’s just a cut and paste from a common dip.  No, I didn’t scour the internet to find the worse.  I picked one a dip brand I knew and the first flavor that popped up.  I’m sure there’s better and worse dips out there but this is a pretty standard pre-packaged offering.

Breaking This Dip Down:

BAD – partially hydrogenated soybean oil.  This is trans fats.  BAD DIP – BAD DIP – BAD DIP.  And, yes that’s one of the first ingredients.  Consumption of food containing trans-fat has unequivocally been shown to increase the risk of heart disease by raising levels of LDL (bad cholesterol), and lowering levels of HDL (good cholesterol).  Learn more about trans fats here.

BAD – artificial color.  These pose a risk for hyperactivity in children, cancer, and allergic reactions.  We don’t need fake colorings.

BAD – Check out the ingredient list, you’ll discover new words to add to your vocabulary. Many of theses ingredients are required to increase the shelf life of the product and improve the flavor that disappears when food is not fresh.  This is a highly processed “food”.

BAD – Ethylenediaminetetraacetic acid (EDTA).  This is used as a preservative to retain color. It may irritate the skin or cause skin rash and even asthma. It is on FDA’s list of food additives to be studied for toxicity.  If the FDA is still studying it, I don’t want to eat it!

BAD – Potassium sorbate.  This is used as a mold inhibitor.  Some studies have shown that it has mutagenic effect on DNA.

BAD – Industrial caramel coloring.  This is made by reacting sugars with ammonia and sulfites under high pressure and temperatures. The chemical reactions create 4-methylimidazole, which in government-conducted studies caused lung, liver, or thyroid cancer or leukemia in laboratory mice or rats. This is why California requires foods containing caramel color to be labeled as potential cancer-causing agents.

BAD – Corn syrup, natural flavors, MSG-like ingredients . . . it’s a long list (there’s actually more issues but you didn’t visit here to get a sermon; you came for a great recipe).

Let’s just suffice it to say, this type of dip isn’t going to be served in my house – PERIOD!

But, how about a four ingredient miso dip recipe that you can blend up in just minutes?

Now, we’re talking!

Miso Dip Recipe

Ingredients:

  • ½ cup roasted nut butter
  • 1 ½ Tbs mellow white miso
  • ½ tsp onion powder
  • ¼ cup warm water

Directions:

  1. Blend ingredients in a food processor until smooth.

Super simple, right?

And super delicious!

This dip recipe is fabulous with vegetables, crackers and chips.  Enjoy!

 

Sources:

Feingold BF. Hyperkinesis and learning disabilities linked to artificial food flavors and colors. Am J Nurs 1975; 75-5: 797-803.

Harley JP, Matthews CG, Eichman P. Synthetic Food Colors and Hyperactivity in Children: A double-blind challenge experiment. Pediatrics 1978; 62: 975-983.

Hasegawa MM, Nishi Y, Ohkawa Y, Inui N. Effects of sorbic acid and its salts on chromosome aberrations, sister chromatid exchanges and gene mutations in cultured Chinese hamster cells. Food Chem Toxicol. 1984 ;22:501-7.

Hu FB, Stampfer MJ, Manson JE, Rimm E, Colditz GA, Rosner BA, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491–9.

Judd JT, Clevidence BA, Muesing RA, Wittes J, Sunkin ME, Podczasy JJ. Dietary trans fatty acids: effects of plasma lipids and lipoproteins of healthy men and women. Am J Clin Nutr 1994;59:861-8.

Kitano K, Fukukawa T, Ohtsuji Y, Masuda T, Yamaguchi H. Mutagenicity and DNA-damaging activity caused by decomposed products of potassium sorbate reacting with ascorbic acid in the presence of Fe salt. Food Chem Toxicol. 2002;40:1589-94.

Kobylewski S, Jacobson M. Toxicology of food dyes. Int J Occup Env Heal 2012; 18-3: 220-246.

Lichtenstein AH, Ausman LM, Jalbert SM, Schaefer EJ. Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels. N Engl J Med 1999;340:1933–1940.

Mamur S, Yüzbaşioğlu D, Unal F, Yilmaz S. Does potassium sorbate induce genotoxic or mutagenic effects in lymphocytes? Toxicol In Vitro. 2010;24:790-4.

McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Garke E, OWarner J, Stevenson J. Food additives and hyperactive behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. Lancet 2007; 370: 1560-67.

Mensink RPM, Katan MB. Effect of dietary trans fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects. N Engl J Med 1990;323:439-45.

Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006;354:1601–1613.

Schab DW, Trinh NT. Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. J Dev Behav Pediatr 2004; 25: 423-434.

Scopp AL. MSG and hydrolyzed vegetable protein induced headache: review and case studies. Headache. 1991;31(2):107-10.

Sonuga-Barke EJS, Hollis C, Brandeis D, Konofal E, Cortese S, Lecendreux M, Daley D, Wong I, Ferrin M, Sergeant J, Holtmann M, Stevenson J, Danckaerts M, Van Der Oord S, Dopfner M, Dittmann R, Simonoff E, Zuddas A, Banaschewski T, Buitelaar J, Coghill D. Nonharmacological interventions for ADHA: Systematic review and meta-analyses of randomized controlled trials of dietary and psychological treatments. Am J Psychiatry 2013; 170-3: 275-289.

Stevens LJ, Kuczek T, Burgess JR, Hurt E, Arnold LE. Dietary sensitivities and ADHD symptoms: Thirty-five years of research. Clin Pediatr 2011; 50:279-293.

Williams JI, Cram DM, Tausig FT, Webster E. Relative effects of drugs and diet on hyperactive behaviors: An experimental study. Pediatrics 1978; 61-6: 811-817.

Zock PL, Katan MB. Hydrogenation alternatives: effects of trans fatty acids and stearic acid versus linoleic acid on serum lipids and lipoproteins in humans. J Lipid Res l992;33:399-4l0.

Questions and Answers on Monosodium glutamate (MSG) http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm

Natural Flavorings on Meat and Poultry Labels http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/natural-flavorings-on-meat-and-poultry-labels

Filed Under: Blog, Recipes, Side Dish Tagged With: dip, Miso, nutrition, Recipe

February 28, 2014 by Kellie Leave a Comment

Family Caregiver Blog Guest Post: Good Nutrition is About More Than Food

concept7March is National Nutrition Month, so we invited Nutritional Therapy Practitioner Kellie Hill to discuss the importance of good nutrition.  In her business, Kellie sees an abundance of caregivers / people who have a tendency to place the health of others over their own.

When taking care of others, it is easy to neglect to care for ourselves.  Yet, when we don’t nourish and care for our own health eventually we can’t provide proper assistance to those that depend on us. Here are nutritional tips for taking care of you… [Read More]

Filed Under: Homewatch Care Givers, Press & Appearances Tagged With: Academy of Nutrition and Dietetics, Caregiver, Elderly care, Food, health, National Nutrition Month, nutrition, Organizations

February 6, 2014 by Kellie Leave a Comment

Oregon Healthy Living 30 Day Challenge Update, February 6

healthy-living-challengeJami Young, Nutrition Challenge Volunteer

The knowledge that I have gained in the last month is the kind that impacts you for a lifetime. I have made strides in my house with healthy whole foods that I am eating as well as my family. Cooking has become a passion again of mine. I love to see how I can get my family to eat spinach, kale and chard by creatively cooking it and hiding it in foods. I have learned how to make better choices while on the road traveling. I can eat out without bombing my plan. With the knowledge of Kellie Hill at the Right Plan, I am a better me. I have excitement and feel like the weight loss track that I am on is not a diet it is a REAL lifestyle change. This month alone I have lost almost 14 pounds. I have more energy than I have had in a long time. Looking forward to see where I am in six months. I know it sounds weird, but I ma eating my way to a thinner healthier me! I love it.

Kellie Hill, Nutrition Expert:

Jami continues to astound me with her determination to reach her goals.  As we carry on into the year, I know Jami will have amazing results to report to readers.   From my perspective, giving someone a diet to follow doesn’t allow them to learn how to be successful on their own.  Nutrition is similar to the saying regarding giving someone a fish or teaching them to fish for themselves.  This week, I worked with Jami on how to make the best choices when she is eating in a restaurant.  The best tip is to check online for the restaurant’s menu.  Take a few moments to read the nutrition information / you may be surprised by what looks healthy but actually is a caloric, fat bomb.  Decide what you will order and have a back-up order (just in case).  When you arrive at the restaurant, don’t open the menu, ignore the specials, and stick to your plan.  Remember Thomas F. Buxton’s comment, “In life, as in chess–forethought wins.”  [Read More]

If the above link is unavailable, click here to download the PDF version of the article.

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Filed Under: Oregon Healthy Living, Press & Appearances Tagged With: Digestion, Disease, Eating, Food, health, Jami, Kellie Hill, Leaf vegetable, Nutrient density, nutrition, Weight loss

February 3, 2014 by Kellie Leave a Comment

Juicing – Ease of Cleaning [VIDEO]

Kellie Hill is joined by Karen Brooks from In-Home Wellness Solutions to show tips to make cleaning a juicer quick and easy. Learn which brush will help you ensure proper cleaning. Instruction includes when to hand wash juicer parts and when it’s okay to run parts through the dishwasher as well as the one part you should never load in your dishwasher.

Filed Under: Breakfast, Video Tagged With: health, Home, juice, Juicer, Juicing, Karen Brooks, Mastication, nutrition, Shopping, Video

January 29, 2014 by Kellie Leave a Comment

Oregon Healthy Living 30 Day Challenge Update, January 29

Jami Young, Nutrition Challenge Volunteer I can hardly believe all the information that my brain has processed this month! Foods that we consume really do affect our bodies and moods. Kellie Hill at the Right Plan is so AMAZING. She takes the time to listen to my strengths and my weaknesses when it comes to food. Making small weekly changes has proven to be successful in my life. She always offers a better choice. I have needed to almost completely cut out dairy and I loved ice cream. She presented me with great alternatives that I like. I have learned that all bodies are not the same and each of us has our own dietary makeup. Supplements are something that I never imagined that I would take. Kellie is so knowledgeable she gets down to business, kicks your butt, offers solutions that you can live with and encourages you through the entire process. I have been brutally honest with myself and I am seeing results! Looking forward to SUMMER for the first time ever!

Kellie Hill, Nutrition Expert:

Jami has been amazing to work with.  She has lost over ten pounds and hiked lower Table Rock with her family.  Truthfully, this is just the beginning of Jami’s journey as we will be extending the 30 day challenge so she can reach her goals by this summer.  I know she will find success! This week, as we looked at Jami’s Online Nutritional Assessment Questionnaire (which readers can complete at therightplan.com) it became clear that proper digestion was an issue.  You can eat the most nutritious, organic, nutrient-dense food but if you’re not digesting and absorbing it . . . well, you just have great, expensive waste.  All those fabulous leafy greens she learned about last week need to be properly digested so she is absorbing every bit of these nutrient dense whole foods.  To accomplish this, Jami will be following a protocol to increase her body’s natural hydrochloric acid level in order to better breakdown the foods and increase assimilation in her intestines.  I want to be clear that this is not a supplement she will be taking long-term, only to “jump start” her body’s natural reactions after a couple years of heavy stress and a few poor eating habits.  This will improve her vitamin and mineral absorption, improve her bowel movements, and naturally make her feel more satiated. [Read More] If the above link is unavailable, click here to download the PDF version of the article.

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Filed Under: Oregon Healthy Living, Press & Appearances Tagged With: Digestion, Disease, Eating, Food, health, Jami, Kellie Hill, Leaf vegetable, Nutrient density, nutrition

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Donna Sproul

I like Kellie's approach to health that less is more! She didn't overwhelm me with too many changes, and I feel this allowed me to then focus on the most important areas. Kellie's biggest asset by far is her ability...

Donna Sproul

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DISCLAIMER: The content shared on this site is for informational and educational purposes only. Statements/products discussed have not been evaluated by the Food and Drug Administration (FDA) and are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult your health care practitioner before making changes to your current diet or before beginning any herbal or vitamin supplement regimen or exercise program. Although Kellie Hill is a certified Nutritional Therapy Practitioner, the author(s) at The Right Plan are not licensed medical professionals, nor do they claim to be. They are not here to diagnose or provide medical advice to any reader.Affiliate Disclosure • Terms and Conditions© 2019 The Right Plan Nutrition Counseling & Kellie Hill Nutrition • Custom Web Design by Paradux Media Group