Great Food 4U

Weight Loss Food Swaps Grocery Shopping List: How I lost 100 pounds eating these foods

BEFORE

AFTER

Hello my fellow foodies! I've been writing diet food swaps recipes for over 12 years now, on how I lost 100 pounds without GLP-1 drugs or weight loss surgery. Today's post from the Great Food 4U kitchen features a grocery shopping list for anyone who wants to follow my weight loss guide. I lean heavily into

keto high protein
high MUFAS and PUFAS
high fiber
low net carbs
low refined sugar
zero HFCS and transfats.

⚖️"How I lost 100 pounds" Diet Golden Rule

"The key to healthy weight loss is always found in one word: Moderation."

🛒 Weight Loss Grocery Guide: The "Better Swap" List

Transforming your shopping cart is the first step toward hitting your health goals. Use this department-by-department list to trade high-calorie staples for nutrient-dense alternatives.

🥖 The Bakery (Bread & Grains)

The Swap: Trade standard white/wheat bread for 35-calorie per slice "light" whole grain or oat bran bread. Sourdough with its gut-friendly goodness is a win-win for weight loss, eaten in moderation.
🍞 Sourdough Spotlight: The Metabolic Hero

Sourdough isn't just "bread"—it's a fermented metabolic tool. While standard bread causes a rapid spike in insulin, sourdough works differently:
- Lower Glycemic Index: The lactic acid produced during fermentation slows down glucose absorption, preventing the "sugar crash" hunger.
- Phytic Acid Neutralization: Fermentation breaks down phytates, unlocking minerals like magnesium and iron for your body to actually use.
- Gut Health: The prebiotics in sourdough feed your beneficial gut bacteria, which is linked to better weight management and reduced cravings.
The Swap: Trade refined wheat flour bagels for whole grain English muffins or high-protein, sprouted grain breads like Aldi protein bread with its power punch of seeds. Another gold standard for weight loss is Keto bread, bagels and buns. They're more expensive but worth the extra cost.
How I lost 100 pounds Diet Tip: Look for labels that specify "No High Fructose Corn Syrup" and include high Omega fatty acids. Breads with seeds and sprouted grains give that net carb reducing protein and fiber.

🧂 Condiments & Spreads

The Swap: Trade traditional butter for non-trans-fat light yogurt butter or olive oil spreads. Even high smoke point ghee is a good alternative used with that key phrase: moderation. We mix butter and olive oil for a healthier spread butter.
The Swap: Trade heavy ranch and creamy dressings for Bolthouse Greek Yogurt dressings or Sugar-free Raspberry Vinaigrette.
The Swap: Trade full-fat mayo for olive oil-based light mayonnaise. Avoid "light mayo" as it has more junk in it. Or make your own.
🍶 2-Ingredient Light "Mayo" Base
- 1 cup Non-fat Plain Greek Yogurt (The "Better Swap" hero)
- 1 tbsp Lemon Juice (or Apple Cider Vinegar)
Instructions: Whisk together until smooth. The acid from the lemon juice thins the yogurt and gives it that familiar mayo "tang."
🥄 Optional "Flavor Boosters" (If you have them)
If you want to get even closer to that classic Hellmann's or Duke's flavor without adding fat:
- Dijon Mustard: Adds a sharp, savory bite.
- Garlic Powder: For a subtle aioli vibe.
- Pinch of Salt: To bring out the flavors.
🥗 The "Better Swap" French Dressing

Skip the HFCS! Use a base of no-salt tomato sauce and apple cider vinegar sweetened with monkfruit. You get the same tangy zip for about 15 calories per serving, compared to 120 calories in the standard bottled version.

🥛 Dairy & Refrigerated

The Swap: Trade whole milk for 2% or 1%, or Unsweetened Flax milk or Soy milk. Read on for my case against almond, cashew and skim milk.
The Swap: Trade sour cream or heavy cheeses for Non-fat Plain Greek Yogurt (it works great as a base for dips and toppings!)
🥛 The Case Against Skim Milk
- Insulin Spikes: While it's lower in fat, skim milk has a higher concentration of lactose (sugar) relative to its fat content. Without fat to slow down digestion, it can cause a quicker rise in blood sugar and insulin.
- Lower Satiety: Fat is what triggers the "fullness" hormone. Drinking skim milk can leave you feeling hungry much sooner than 1% or 2% milk, which might lead to extra snacking later.
- Vitamin Absorption: Vitamins A and D are fat-soluble. Without at least a little bit of healthy fat in the milk, your body can’t absorb these vitamins as efficiently.
🌰 The Case Against Almond Milk
- Protein Deficiency: A cup of almond milk usually contains only 1 gram of protein, compared to 8 grams in soy or cow’s milk. For weight loss, protein is the "king" of keeping your metabolism burning and your hunger at bay.
- Additives & Fillers: Many commercial almond milks use thickeners like carrageenan or gums to give it "body."
- Water Content: Most almond milk is over 95% water. You are essentially paying for "nut-flavored water" rather than a nutrient-dense beverage.

🥦 Produce (The 25% Rule)

Aim for 1/4 of your daily calories to come from these powerhouses:

Top Fruits:

Fruit	Fiber Content	Weight Loss Benefit
Raspberries	High (8g/cup)	Extreme satiety; low sugar
Grapefruit	Medium	Lowers insulin resistance
Apples	High (Pectin)	Slows digestion

Other weight loss friendly fruits are blueberries, blackberries, strawberries, pomegranate, acai, grapefruit and yes, bananas. Bananas are a fascinating "wildcard" in the produce department. While they often get a bad rap in low-carb circles for their sugar content, they are a secret weapon for satiety when you understand the science of Resistant Starch.
🍌 The Banana "Ripeness" Scale
The metabolic benefit of a banana changes completely as it ages. To use them for weight loss, you have to catch them at the right time:
- Greenish/Firm Bananas: These are high in Resistant Starch. This type of starch "resists" digestion in the small intestine and travels to the large intestine, where it feeds your healthy gut bacteria. It makes you feel incredibly full and helps your body burn fat more efficiently.
- Yellow/Spotted Bananas: As a banana ripens, that resistant starch converts into simple sugars. These are better for a quick energy burst before a workout, but less ideal for steady weight loss.

🍌 The Banana Strategy

Don't fear the banana! Go for slightly green or firm yellow ones to maximize Resistant Starch. This specialized fiber keeps your insulin low and your "fullness" hormones high. Avoid the over-ripe, brown-spotted ones if you are watching your sugar spikes!

The "Leafy Seven": Prioritize Kale (the vitamin A & C king), Spring mix, Spinach, Red Leaf and Romaine lettuces, Brussels Sprouts, Alfalfa, Clover and Broccoli Sprouts. Fair disclosure, I can't stomach kale but I do make up for it with arugula, spring mix and spicy sprouts!
The Meat-Swappers: Use Zucchini, or Butternut Squash as the "bulk" in spicy dishes like chili to reduce the need for heavy meats. Or TVP (textured vegetable protein). My secret weapon in the battle of the bulge (ing tummy).
🌾Fat-blasting super power TVP

Textured Vegetable Protein (TVP) is a weight loss "secret weapon." Made from defatted soy flour, it is roughly 50% protein and incredibly low in fat.
- The Flavor Sponge: It has no taste of its own, so it absorbs the spices of your chili or taco seasoning perfectly.
- The Bulk Trick: Mix it 50/50 with lean turkey to double the size of your meal without doubling the calories.
- High Fiber: Unlike real meat, TVP helps keep your digestion moving and prevents insulin spikes.

🍗 Meat & Protein

The Swap: Trade regular peanut butter for PB2 (Powdered Peanut Butter) to cut 85% of the fat calories.
The Swap: Trade fatty cuts of beef for Lean Turkey and chicken breast, Tuna, Cod, Pollock, or Shrimp. My go-to craving snack is canned smoked salmon.
Plant-Based Power: Incorporate Portobello mushrooms, Avocado, garbanzo beans, falafel mix or TVP to create filling, fiber-rich meals like vegan chili.

🍷 Treats & Snacks

The Swap: Trade milk chocolate for Dark Chocolate (70% cacao or higher).
The Swap: Trade heavy ice cream for Skinny Cow bars or Weight Watchers desserts.
The Sip: If you enjoy wine, stick to dry reds like Shiraz, Pinot Noir, or Malbec.

A word of "cheers!" wine lovers seeking weight loss! You have a friend in the vine called Resveratrol!

🍷 Why Resveratrol is a Weight Loss Ally

Activates "Longevity" Genes: Resveratrol is known to activate SIRT1, a gene that mimics the effects of calorie restriction and exercise.
Improves Insulin Sensitivity: It helps your cells use glucose more efficiently, which aligns perfectly with your goal of preventing the insulin spikes that lead to fat storage.
Mitochondrial Booster: Think of it as a "tune-up" for your cells' power plants. It helps your mitochondria burn fuel more effectively.
The "Beige Fat" Effect: Some studies suggest resveratrol can help convert "white fat" (which stores calories) into "beige fat" (which burns calories to produce heat).
Resveratrol is found in red wine, nuts,

🍇 Which Wines Have the Most?

Not all red wines are created equal when it comes to this antioxidant. For your blog, you can highlight these:

Pinot Noir: This is the undisputed king. Because Pinot Noir grapes are thin-skinned and grown in cooler, damp climates, they produce significantly more resveratrol to protect themselves.
Malbec: Known for having thick skins and being grown at high altitudes, which boosts antioxidant levels.
Shiraz/Syrah: Another high-tannin, high-resveratrol option that hits the red wine "dry spot!"
But wait, there's more!

💡 Why Carménère is a Great Food "Swap"

If you are looking for the most "bang for your buck" in your Great Food 4U guide, Carménère is a fantastic choice for a few reasons:

High Altitude Growing: Chilean Carménère is often grown at higher altitudes. The increased UV exposure at these heights triggers the grape skins to produce more antioxidants like resveratrol.
Deep Color: The deep, purple hue of Carménère is a visual cue for high anthocyanin and polyphenol content, which fits perfectly with your "dark red" preference.
Low Sugar: When fermented dry, it fits your low net carb and low refined sugar rules perfectly.

🍇 Omi’s "Better Swap" Tip:

While both are good, if you see a Chilean Carménère or a Cabernet Sauvignon from a cooler, humid region, grab that one. The humidity forces the vines to produce more resveratrol to fight off mildew, giving you a slightly more "metabolic" sip!

Would you like me to add a quick section on how tannins in these specific wines also help with heart health, to give your readers a full picture?

🍷 Antioxidant Alert: The Resveratrol Secret

Why choose Pinot Noir or Carménère? It's all about Resveratrol—a powerful polyphenol that helps the body process sugar more efficiently:

SIRT1 Activation: Mimics the effects of calorie restriction at a cellular level.
Fat Browning: Helps convert storage-style "white fat" into calorie-burning "beige fat."
High-Altitude Shield: Chilean Carménère produces extra resveratrol to protect its skins from UV rays—giving you a metabolic boost in every sip!

Superfood Rainbow BBQ Chicken Salad recipes: High-protein, high-fiber, gluten-free, low net carbs weight loss food swaps

Hello my fellow flavor seekers! Today represents 12 years since my weight loss and I've been sharing how I lost 100 pounds without GLP-1 drugs or weight loss surgery. Here are weight loss food swaps I used to create satisfying high protein, high-fiber, gluten-free food swaps to reduce net carbs. Here's varieties of my Superfood Rainbow BBQ Chicken Salad recipes that helped me lose weight.

How Net Carbs work

The concept behind net carbs is that fiber (and sometimes sugar alcohols) is subtracted from the total carbohydrate count because it isn't fully digested and doesn't spike blood sugar levels in the same way. The general idea is that fiber balances out or offsets the carbohydrate impact. So in my sweet dressing and BBQ sauce, I sub fruits with higher protein and lower net carbs.

Net Carbs: Total carbohydrates minus dietary fiber. This is the most common metric used to determine digestible carbohydrates. I substitute seeded whole fruit for most of the sugars in my BBQ sauce recipe to slash that slash the carb impact. Here are common fruit swaps.
- Lemons: Roughly 4g net carbs per fruit.
- Raspberries: 3g–5.4g net carbs per half cup or 100g.
- Cranberries: 4.2-8.4 net carbs per 100 grams
- Blackberries: 4g–5g net carbs per half cup or 100g.
- Strawberries: 5.7g–6.5g net carbs per 100g or half cup.
- Watermelon: 7.2g–7.5g net carbs per 100g.
Glycemic Load or Index: Measures how a food item impacts your blood glucose levels. Protein and fiber are known to slow down digestion, thus lowering the overall glycemic impact. I use high fiber and high protein foods with good MUFAS (monounsaturated fats) and PUFAS (polyunsaturated fats)
- Passion Fruit: ~5.2g protein per cup. (net carbs are 14 grams, however)

Guava: ~4.2g protein per cup.
Avocado: ~3g protein per medium avocado.

Jackfruit: ~2.8g protein per cup.

Macronutrient Balance: Adjusting the ratio of protein, carbohydrates, and fats to stabilize energy levels and sustain satiety. Here are fruits with the best micronutrients.
- Guava: Exceptional source of vitamin C (more than double daily needs).
- Papaya: Rich in Vitamin A, C, folate, and potassium, plus papain enzyme.
- Kiwifruit: High in Vitamin C, K, and E.
- Berries (Blueberries, Raspberries, Blackberries): Packed with antioxidants (anthocyanins), manganese, and fiber.
- Citrus (Oranges, Lemons, Limes, Grapefruit): Top sources of vitamin C and flavonoids.
- Avocados: High in healthy fats, potassium, and vitamins.
- Pomegranates: High in polyphenol antioxidants.
- Dried Fruits (Prunes, Apricots): Excellent sources of fiber and iron.

💡 Pro Tip: The Sweetness Swap

Commercial BBQ sauces are often packed with high-fructose corn syrup. By blending whole, low-net-carb fruits like raspberries and blackberries directly into your sauce, you get a rich, tangy flavor and a boost of fiber without the blood sugar spike.

BBQ Sauce Carb cutter Food Swaps

So clearly, the worst fruit is better than the best refined sugars which is the big offender in BBQ sauce. I capitalize on that lower glycemic high fiber superfood goodness of berries and citrus to swap for sugar, honey and high fructose corn syrup that commercial BBQ sauces use in abundance. My favorite to use are strawberries, cranberries, blackberries and raspberries. I pair them with fresh oranges, limes, grapefruit and lemons, using the entire fruit, minus skin and seeds. I am going to experiment with guava, papaya, pomegranate, other superfood fruits. I only need a quick drizzle of molasses and pure maple syrup and Worcestershire sauce instead of the cups required in most recipes. Here's my full Yum Bomb BBQ Sauce recipe.

⏰ Time-Saver Tip

Cube three pounds of chicken breast in advance and freeze it in portions. Pre-shredding your rainbow coleslaw mix also cuts your weeknight prep time down to under 15 minutes!

Superfood Rainbow Chicken Salad recipes

Cube partially frozen chicken breast (cuts much more easily when only half thawed). I usually make about three pounds because this one goes quickly!
In bowl, toss chicken cubes in mix of garlic powder, onion powder, smoked paprika, celery seed, celery salt, hot pepper (if desired), Worcestershire sauce, lime juice, coriander and a schmidge of ginger.
Sauté chicken in ghee or avocado oil, with diced red onions, chopped cilantro and bell peppers.
Toward the end add about two cups of my homemade BBQ sauce recipe here, enough to coat chicken. (be watching for my secret ingredients!)
For rainbow salad, shred green and purple cabbage and carrots (sometimes I cheat and use a bag of rainbow coleslaw mix, shh, I won't tell if you won't).
Add chopped yellow bell peppers, cilantro, parsley and scallions (green onions).
Toss with homemade sweet and sour slaw dressing. (see recipe below) or use Herdez roasted poblano salsa cremosa.
Top with chopped cilantro and pepitas.
Serve chicken over salad.
Or if you don't need to observe a gluten-free diet, make a sandwich of it using Asiago cheese sourdough bread or ciabatta rolls. My husband has fallen in love with Aldi cheddar jalapeno sourdough. He made our sandwiches frying the sourdough in ghee (both sides) then adding a layer of chicken and coleslaw. I'm telling you, the best bistros could not compare.

🥗 Flavor & Fitness Note

For a vegan or dairy-free alternative, swap out the Greek yogurt for an extra tablespoon of avocado oil or a plant-based unsweetened yogurt, without losing that creamy, tangy Tastee-style richness.

Homemade sweet and slaw dressing ingredients

1/3 cup Greek yogurt (plain, non-fat) or light mayonnaise for creaminess
1 tablespoon avocado oil or extra virgin olive oil
2 tablespoons fresh lemon juice (provides the sour punch and micronutrients)
1 tablespoon fresh orange juice or lime juice
1 teaspoon pure maple syrup or a drizzle of blackstrap molasses
1 teaspoon apple cider vinegar * 1/2 teaspoon celery seed * 1/2 teaspoon Dijon mustard * Pinch of sea salt and black pepper to taste

American Semiquincentennial birthday party recipes: red, white and blue cocktails and drinks

Hello friends of this blog! We're getting ready to celebrate our nation's Semiquincentennial birthday The US is 250 years old! Why I remember as if it was yesterday when she was just a babe of 200! (and those silly little bells they made us hold is school pictures!) But I digress. How about some festive patriotic drinks recipes to wish Lady Liberty birthday greetings? Shake up some red white and blue cocktails and American themed shots. Use these festive American holiday-themed alcoholic beverages for 4th of July, Flag Day and Memorial Day too.

RWB Bomb Pop: Slush (partially freeze) separately: Dekuyper's Raspberry Pucker, cherry liqueur or Bacardi Razz, blue Curacao and Smirnoff ice (or lemonade, vodka or gin). Add slush in layers with red on bottom, clear in middle and blue on top.

Red, White and Brew: Are your party-goers a beer crowd? Then why not spike those beers with a shot of red or blue food coloring for a fun Fourth of July look? Hey, bars dye beer green for St. Patrick's Day--why not blue beer or red beer for America's birthday? Amber beers are already reddish in color. Hopheads will love Founders Red's Rye IPA. Lagunitas Imperial Red is a maltier beer. Or Redd's Apple Ale is getting quite a following.

Red Wine and Blue: Serve your wine loving guests an assortment of wines. Select a rich, dry red like Malbec or Shiraz and a sweet red Lambrusco. Moscato or Riesling are nice sweet whites wines and chardonnay is a delicious dry white. For blue white, add a little grape juice to a sweet white. I might just make up a Michigan blueberry wine toast to our stars and stripes! Or you could bust out good old Boone's Farm Blue Hawaiian just for fun!

Red Hot White Lightning Blues: Put a kick in your patriotic punch bowl. Blend cranberry juice, grapefruit soda, DeKuyper Raspberry Pucker, vodka (one shot of liqueur and alcohol to each 8 ounce serving of juice). Freeze blue gelatin or clear soda in star-shaped ice cube trays.

Rum White and Beach Cooler: This is a 4th of July spin on a traditional New Orleans Hurricane recipe. Blend blue Hi-C fruit punch, limeade, Dekuyper Blue Curacao and Malibu coconut rum. Garnish with strawberry and apple slices cut in star shapes.

Star-Spangled Sangria: In a pitcher, blend one bottle dry red wine (Merlot or Cabernet Sauvignon) one 2 liters grapefruit soda, one 12-ounce can lemonade and a fifth of DeKuyper Peach Schnapps. Freeze Dekuyer Blue Curacao in star-shaped ice cubes. Slice oranges, lemons and limes and cut in star shapes with cookie cutter.

Ruby White and Blue Solitaire shot (slush or regular): My then-boyfriend was a bartender. He gave me a ruby solitaire as a promise ring. This drink is named for that ring. 100% Cranberry Juice cocktail (Ocean Spray is a good brand.) DeKuyper Peachtree Schnapps. lemon twist, strawberry and blueberry bowtie for garnish.

🌿 Pure Michigan Pro-Tip: The Vernors Sparkle 🌿

For that authentic Great Lakes flavor in your Blue Motorcycle or Stars 'n Bars Slammer, remember these local secrets:

The "V" Factor: Locally, we know it’s Vernors—no "e" before the "r" and no apostrophe! It’s the oldest ginger ale in the US, and that wood-aged flavor is what makes these shots stand out.
Maximum Fizz: Add the Vernors last and give it just a very gentle stir. You want to keep those aggressive bubbles intact to get that famous "nose-tickle" when you take a sip.
The Chill: Ensure your Vernors is ice-cold before mixing. Because of its high carbonation, it can foam over quickly if it's room temperature!

Freeze the cranberry juice until it slushes. Place in a covered ice bucket or cooler. Mix one shot of Schnapps with four oz. of cranberry juice.

American Woman (aka Bahama Mama, a drink from my conga line days). In a shaker, blend, shots of Malibu Coconut Rum, Suntory Midori (melon liquor) and 4-6 ounces Dole Orange-Peach-Mango or Dole Pine-Orange-Banana). Garnish with pale green honeydew melon chunk, strawberry, blueberry for RWB bowtie.

Blue Motorcycle: My now-husband used to ride a Union Jack blue 1970 Triumph Daytona; this drink is a tribute to him and the blue motorcycle. Mix one ounce each of vodka, rum and Blue Curacao liquor. Add four ounces Vernors (the original American soda) or Squirt grapefruit soda.

Star-Spangled Brain: This novelty was an early shot. It looks like a squirrels' brain (hence the name) but tastes delicious. Fill a Collins glass half full of DeKuyper Strawberry or Pucker Raspberry Schnapps. Slowly dribble in one-two ounces of Bailey's Irish Cream to make "brain."

Stars 'n Bars Slammer: Another early shot referred to then as an Alabama Slammer, you slam the glass on the table and drink in one gulp. Slamming releases CO2 and makes froth. It isn't necessary to literally slam the glass. Just pick it up with one hand, cover it with the other hand and set down firmly on the table. 1 oz tequila, 1 ounce pink champagne, 4 ounces Vernors.

White Lady in Red Dress in a Blue Sidecar: This drink combines the Roaring Twenties cocktails into one fun punch! Let's get this sorority Watusi party on!

1 ½ oz Grappa, blanche Armagnac (clear cognac) or dry gin

¾ oz (Blue Curaçao orange flavor liqueur)

¾ oz Fresh Lemon Juice

The sidecar becomes a white lady with a topping of whipped egg white meringue. And the red dress is a maraschino cherry garnish. Or try this!

★ Pro-Tip: The "Red Dress" Variation ★

To give your White Lady a stunning "red dress" effect for the 250th anniversary, try one of these finishing touches:

The Hemline Sink: Gently drop a teaspoon of grenadine or raspberry liqueur into the finished drink. It will settle at the bottom, creating a beautiful red "hem."
The Wine Float: For a sophisticated look, slowly pour a thin layer of dry red wine over the back of a spoon onto the foam for a "red topper."
The Classic Garnish: Drop a bright maraschino cherry into the bottom to act as the "ruby solitaire" center.

Ein Prost! L'chaim! Sainte! Salude! Na zdrowie! Skol! Opah and all that jazz!

Yum Bomb BBQ sauce recipes for ribs, brisket and pulled pork

Hello my friends! Are you looking for a new BBQ sauce recipe to perk up your pork? Well, you have come to the right place. Here's my Yum Bomb BBQ sauce recipe that blasts all others off the grill. This is the BBQ sauce all the others with they could be! I've included all my secret ingredient reveals and recipe hacks.

What's wrong with other BBQ sauce recipes

I love BBQed meats--ribs, brisket, chicken, there aren't any I don't like. But one sad thing I too often notice is that beautifully cooked meat is often topped with very sub-par BBQ sauces. Even the bragged about "homemade" or "down home" recipes are too sweet and blah. The "spicy" ones aren't. They're just hot. Even in Austin, TX, BBQ central, I couldn't find one I liked. The famous Terry Black's which has the most amazing smoked meats ever, had only so-so sauce.

 BBQ Insight

"The one flaw with BBQ sauce recipes is what ruins them: too much sugar, not enough flavor."



Must-have BBQ sauce recipe hacks

There are only three places I had good BBQ sauce. One was from a food vendor at Coast Festival (secret ingredient, fresh fruits in season) another was at Festival of the Arts in Grand Rapids (celery seed tweak) and the last was, unexpectedly, Greenfield Village in Dearborn where I discovered my spiritual BBQ home. What they did differently is what inspired my Yum Bomb BBQ sauce recipe. Greenfield Village is where I discovered that there are different kinds of sauce recipes with signature ingredients that you'd never think of unless you were from that region. The famous "white BBQ" from Alabama uses mayonnaise! And German immigrant inspired "yellow BBQ sauce" from South Carolina adds in mustard. I found THESE were what I'd been craving.

Why sugary tomato based BBQ sauce rules but shouldn't

You might say we've know that all our lives! Okay down south maybe but I'm a Michigan girl. And if you're from Muskegon, MI, you'll tell me that US-31 BBQ was doing the mustard hack for decades. And so I'm new to the party. But if so, I'm not the only one. Most people didn't even get the invite. Because every place I've been to uses that same hackneyed sweet ketchup-y sauce. Rib fests, BBQ cookoffs, the sauce all tastes like candy-coated candy. They all probably use Sweet Baby Ray's or some other kind. And bottled BBQ sauce has 17 grams per serving of at least four kinds of sugar including the fake HFCS. And don't even get me started on the artificial colors and flavors. Probably because it's cheaper to make. And it shows. Plus, most people don't have discriminating tastes in BBQ. Well, I decided today's the day adultify. So I went rogue, tossing weird ingredients in till I found a BBQ sauce recipe I love.

Yum Bomb BBQ sauce recipes

I decided to cut out the ketchup middle man and celebrate what we do best in Michigan and that is fruits. So my BBQ sauces feature fruits for sweetness and vegetables for flavor. I focus on seasonal using what fruits are at their best and growing locally. That's why "sauce recipes" is plural. The iteration changes a little every time I make it. But it follows a basic format.

Choose a seasonal fruit or a combination: strawberries, blueberries, cherries, peaches, grapes, apples, pears and cranberries are some I've used. In off seasons I'll use mango, pineapple and oranges.
Peel and seed lemons, lime or and oranges (or use bottled juice, it's fine. I add bottled lime juice separately because that's mandatory and you'll need it to get enough.
Chop and add cilantro, garlic, onion, tomatoes and bell peppers (my own personal secret ingredient)
Cook it all down with a complementary 100% juice (pineapple, cranberry, orange) and lime juice.
Season with smoked paprika, garlic powder, red pepper (to taste) and celery salt.
Add Worcestershire sauce, Dijon or stoneground mustard, molasses and pure maple syrup to taste.
Blend it in a food processor.
Fill empty condiment squeeze bottle or a Mason jar and store in frig.
Use as meat marinade or as side condiment. Add a little cooking oil if basting.
Prepare to be carried it triumph and besieged for the recipe!

🍴 RECIPE HACK 🍴

Too tired, lazy or busy to cut a bunch of produce? Sub SALSA for the veggies!

~ Instant flavor & texture! 🍅🌶️

My BBQ sauce recipes don't just have flavor, they have layers of contrasting flavors! Today's batch of Yum Bomb BBQ sauce featured a cranberry orange theme. There's no fruit in season in Michigan yet plus I found a bag cranberries and some oranges that needed using. It turned out so delicious with a gorgeous bejeweled garnet color with not a speck of fake red dye! Just rich red cranberry goodness! Creating lighter recipes like this is part of how I lost 100 pounds! Eet smakelijk! (Enjoy, in Dutch).

How I lost 100 pounds eating comfort food swaps

Hello my friends in food! Today I planned to share how I lost 100 pounds with diet food swaps and recipes. Then I decided that what I needed, weren't more weight loss tips but comfort food swaps. Maybe you need this too. And the good news is, turns out, that as I was organizing recipes, I realized that eating comfort food, REAL comfort food was part of how I lost 100 pounds, too.

What comfort food kind of is and isn't

The usual comfort foods we think of are junk food, fast food, sweets or salty snacks. And I do love me some Lindt Lindor chocolate truffles--double chocolate, oh be still my beating heart! Which is probably beating harder from all the sugar and saturated fat! So one or two of those isn't going to derail weight loss, if you figure it into your calorie restricting budget. In fact, permitting myself some select treats occasionally is part of how I lost 100 pounds.

A Caution about Food Deprivation

Enjoying favorite treats in moderation is a good way to prevent going into food deprivation mode. That's when you feel deprived and resentful so you cheat on your diet and yourself to make up for what you feel deprived of. That's not a good thing. So eating a few treats is good for weight loss. Food deprivation is also about being too hungry as well. When I overdid the calorie restricting, I'd sometimes get shaky and disoriented. I'd actually start to faint. I would stuff food in as fast as I could to stay conscious. It took a lot more than it normally would for my brain to register satisfaction because I was so food deprived. And my blood sugar had dropped so low.

Comfort food for your brain

So the only thing that gets the blood sugar back up, is sugar, or carbs. What has happened is that your brain is starving from eating too little. Because argue any way you want, your brain fuels on sugar. I had to eat four bowls of Frosted Mini Wheats once when I was pregnant and my blood sugar dropped. So that's not good. What is, is to eat enough and the right kinds of sugar that your brain needs to function. And the most brain comforting foods I know of are fruits and good, healthy seed and protein bread. My favorites are Aldi Protein bread, greenish bananas for resistant starch and Medjool dates. These balance fiber with sugar to be calorie forward. I skip juice because it's all the sugar without any of the fiber, vitamins, skin and other good stuff.

Comfort food comforts like a warm blanket

And getting around finally to my point, what I'm usually needing, in the line of comfort food is something warm. Like a bowl of chili or cheese cauliflower soup. Now I know, diet wisdom says to eat cold foods to lose weight. Your body burns calories warming it up to body temperature. But the downfalls sometimes outweigh the benefits. Warm food warms the heart and soul. So if part of how you gained weight was through trauma, especially childhood trauma, you need that warm blanket. What a lot of us experienced was hunger, cold, neglect, exclusion. So now we need inclusion, satiation and self-care.