Goblins in your food!


Simply Well with Holly Niles


Continuing the theme of quality, we are looking this week at gluten free foods. With so many people following a gluten free diet there are now hundreds of gluten free “foods” out there but are they healthy? The short answer is no-packaged food is processed food with or without gluten. If you read the labels on many gluten free packaged products, you may be surprised to see how many “white” ingredients and additives are in there. Those simple ingredients are not healthy or the best choices even though they are gluten free. If you are looking for healthy gluten free choices, your diet should have a foundation in whole foods like lean proteins, lots of vegetables, healthy fats and choose whole grains like brown or black rice, quinoa or millet.  Skip the packaged GF options that are less healthy and try making some of your own versions like Paleo Chicken fingers (see recipe below)! Whether you eat gluten or not, put your focus on whole real foods and skip those unknown “goblins” in your food!

Simply Easy Tip:

Consider the “rule of 5” by Marion Nestle: If a food label has more than 5 ingredients then don’t eat it!

Simply Supportive: Flax Seed & Hemp Seeds

Add some whole foods like healthy fat to your smoothies:  Add ground flax seeds or hemp seeds as a rich source of Omega 3 and 6 fats and good fiber!

Simply Delicious: Paleo Almond Chicken Fingers


1lb boneless, skinless chicken breasts

1 cup almond meal

1 tbsp paprika

½ tsp garlic powder

1 tsp cumin

1 tsp cayenne pepper

1 tsp black pepper

1 tsp sea salt

2 eggs, lightly beaten

olive oil cooking spray


Preheat oven to 375

Slice chicken breasts into long strips, 1-2″ wide

Mix together almond meal, paprika, garlic, cumin, cayenne, pepper, and salt

Dredge each piece of chicken in egg and then coat with almond spice mixture

Place on a cookie sheet with parchment paper

Repeat with all chicken pieces

Bake for 20-25 minutes, until golden


Paleo Almond Chicken Fingers


Simply Well Newsletter #50: Goblins in your food!