Best Chicken Rub Ever

photo(25)I am a huge fan of cooking whole chickens in the crock pot. Plop some veggies in the bottom, throw some citrus in the chicken and slather it liberally with the right rub and (obviously) tons of minced garlic…heaven. This recipe continues to be a hit in our home and given how easy it is, I see it being a staple on our dinner menu for the foreseeable future. Of course, the most critical part of this is the rub. I make my own rub and haven’t found one from the store I like better…like, ever. The proportions I give here make enough for several birds so you won’t have to mix a new batch every time. So here is the super simple recipe that will have your whole family licking their fingers after every bite. Continue reading


Buying Local – The Practical Guide

-4It’s not a state secret that buying local is the best option if you can make it happen. The problem is, making it happen is harder than it seems at first. Sure there are farmers market and small local grocers, but unfortunately they tend to have smaller selections and limited brands on practical things like diapers, everyday toiletry items, etc. So how do you support your local economy, get your favorite brand of toilet paper and not go around to your regular grocery store, a farmers market, and a boutique grocer all in one day? Well, while I can’t give you a step-by-step of exactly how to do it where you live, I can tell you how I do it and hope it helps you too. (See the bottom for a list of resources.)

A few things about this whole “buying local” thing:

  • Products are considered to be “local” when they originate within 150 miles of your location.
  • Local Feeds Local: Local businesses tend to give better quality and service as well as support other neighborhood businesses. So, if you spend money with a local vendor they’re more likely to spend it at another local vendor you patronize (i.e. your favorite coffee spot), so they’re both more likely to stay in business.
  • The best thing about buying meats, produce and dairy regionally is that you can literally go see where your food is coming from. You have the opportunity to get to know the people that make the food for your table and know the real quality of how your food is produced. If there is a problem, you’re much more likely to get something replaced when someone is genuinely invested in your satisfaction with their product. I know I have.

1. I make the farmers market a fun ritual, not a grocery run. June-October there is a market on Saturdays right around the corner from my house in Old Colorado City. It’s in my absolute favorite part of town and it’s on the day before my normal grocery store day (Sunday, obviously), so on Saturday mornings I park behind a nice little French bakery, grab some coffee and a croissant and stroll through town to the market. Since I do it this way, I have a chance to grab local fresh produce and baked goods and whatever I can’t find there, I can grab at the grocery store the following day.

2. When I first moved to Colorado I worked for a nutrition company and they helped their clients eat healthy by having a local meat producer, called Anderson Meat Company, bring their freezer truck once a month and park in their parking lot all day, giving them easy access to extremely high quality meat. I was a little skeptical of them at first because it was frozen meat and my husband was extra skeptical, but they kindly gave me a pound of their ground beef to try for free and after I took it home we were both so impressed with the quality and freshness that we were hooked. Since they deliver, this can cut out any driving around I need to do for this one or I can go to a variety of stores that carry their meat (or where any of their trucks are that day).

3. Another great resource I think is super awesome is Door to Door Organics, a company that delivers local fresh organic product directly to your door. You can choose what type(s) of produce you want (fruit, veggies, or a mix) and the size of your delivery. This saves you a trip and gets you a great variety of stuff to try. This is a great option for those with a tiny streak of adventure in regard to your food- you will wind up trying new things and experimenting in the kitchen while still getting plenty of your recipe standard favorites.

4. Last but not least- check the grocery store you already go to! Even the big retailers like Whole Foods carry tons of local brands. Ours carries local meat, cheese, eggs, milk, ice cream and tons of dry products. Though it’s always best to support those businesses that haven’t made it into the big stores, it’s just as important to support those that have! They’re still local and some of that money still makes it back into your local economy.

General Resources:

  • Local Harvest – All you have to do is enter what city you’re in and this website will hunt for online stores, farms, CSAs, farmers’ markets, restaurants, grocery stores/Co-ops, wholesalers, meat processors, etc.
  • Door to Door Organics – As I mentioned above, this company delivers fresh local organic produce straight to your door! They give you several options to cater your delivery to your family’s needs.
  • Eat Well Guide – This group provides a similar service as Local Harvest, though they pull from both similar and different resources. They focus on sustainable eating, so local is the focus!
  • Local Foods – Along with being another resource to help you find local foods, they also have a plethora of food and health news to help you stay current on what’s going in in legislation surrounding these topics so important to you and your family.

Gluten Free All Purpose Flour

-2While I was in North Carolina my mom got all motivated to finally make an all purpose gluten free flour mix- so we did! She had found a website that described the proper weight ratios, which turned out to be 70% grains to 30% starches. You can play around with which grains and starches you use based on what you have around*, but my favorite gluten free cookies and other bread products have always had a strong base of brown rice flour. Rice flours aren’t fabulous on the glycemic index, but dang do they make for some good gluten free flour mixes. In the picture above, the recipe written on the plate is a little off, so definitely follow the one below- that was just our scribbles to keep track as we added stuff in.

The cool thing about these 1000 gram recipes- they fit perfectly in a half gallon mason jar!


  • 50 grams kudzu starch
  • 90 grams tapioca
  • 160 grams arrowroot
  • 500 grams brown rice flour
  • 100 grams teff
  • 100 grams buckwheat


1. Mix all ingredients together thoroughly and store in a sealed container.

*If you plan to use almond flour, make sure to either a) use this flour within the expiration date on your almond flour packaging or b) consider the almond flour a “wet” ingredient and add it in at the time of baking/cooking. Almond flour, with its high moisture content, can go rancid if you store it for too long.

Nine reasons to never eat processed foods again

Great article on why you’re wasting your money (and your health) on processed “food”.

The Global Non-Compliance Movement


Resisting the urge to drink that soda pop or eat those chips can be tough, especially if you have grown accustomed to eating these highly addictive foods as part of your normal diet.

Once you understand a little bit more about how these and other processed foods affect your mind, body, and even your soul, it becomes easier to make healthier food choices that enrich your being rather than destroy it. Here are nine motivating reasons why you should cut processed foods from your diet for good:

1) Processed foods are highly addictive. Your body processes whole foods much differently than it does refined, processed, and heavily-modified “junk” foods. Processed foods tend to overstimulate the production of dopamine, also known as the “pleasure” neurotransmitter, which makes you crave them constantly. Your body ends up not being able to resist the temptation to continue eating junk foods in excess, which can…

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