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Healthy Living - January 15, 2019


(techno music)

- Welcome to HealthyLiving, I'm Lorie Johnson,

thanks for joining us.

I'm so excited about today's show because

I have a very special guest

with me today, Danielle Walker.

Many of you know here, she'shad three best selling,

New York Times best selling books before.

And her latest just outDecember 4th is this one,

"Eat What You Love,"

and the title says it all

because it's about healthy comfort food,

which a lot of people think is a oxymoron.

- Right, yes, they think it's impossible.

- And so I wanna get to your story,

which if you don't knowDanielle, it's fascinating.

Long story short, you had aterrible autoimmune disease

and you figured out thatif you changed your diet

that it would help youand boom, it's gone.

And this is the story that we know

with so many other people have struggled

with the various autoimmune diseases,

we're gonna get to that too,

but I'm sure our viewersare looking at this

and saying what is all that food?


So first of all,

tell us why you decidedto make this cookbook

and then tell us aboutthese wonderful dishes.

- Yeah, well so afterwriting the first three

and just continuing to develop recipes,

I found that I was missing

and that also my readers and my fans

were still missing those comfort foods.

The family favorite recipes,

the recipes that they have scribbled out

on a note card from their grandma.

The things that theyremember learning how to cook

growing up with their mom or their dad,

or their aunt and uncle,

just those things that youjust have such memories of.

And there were a lot of recipes still

that I kept getting requests for.

And so I said okay it's time to do kind of

a comfort food cookbook.

And then as we startedto put the book together,

we went through lots of different titles,

but as we were lookingthrough the recipes,

the thing that just keptcoming up in my head

was you can still eat the food you love

and not feel like you're deprived,

but also not feel like you'resacrificing your health.

And then for my biggest concern as well

is not sacrificing the flavors

and the textures that arefamiliar with those foods.

- And I'm one of the millionsof people who feels like you,

when it comes to your diet,

it's either or.

- Yes.

- You have to eat comfort food

or something that's good for you.

- Right.

- And the idea that comfortfood is healthy is brand new.

- Yes, yep.

- And you figured out a way to do it.

And, you know, what I love about you,

and this is a great tip,

is don't tell people

that they're eating food that is healthy.

- Right. Right.

- Because they're gonna get an idea

in their head ahead of timethat it's not gonna taste good.

So don't tell them it's gluten free,

don't tell them it's dairy free,

don't tell them there's no sugar in it.

- Yeah. Yeah.

- And they won't know.

- No, they won't, andthat's always my goal

because yes we do,

we kind of have these preconceived notions

and people's brains shut themselves down

to enjoying it if they get to hear

all of the free of beforehand.

And we so often apologize for things

before people have even hada chance to experience it.

So I say wait,

bring them into your table,

gather people around,

let them feast, let them eat,

and then if you want to afterwards,

or they ask, wow this tasted so great

what was in it?

Then you can go into all of the nuances.

- Deceive.

- Yes, yes, yes.

It's like okay passed the test,

now I can tell you that I lied to you.

No, I'm just kidding.

- You know the great chef, Julia Child,

once said a version of what you're saying,

is no matter what you're cooking,

whether it's healthy or not,

don't ever apologize for your food

when you bring it out to your guests

and they say oh it's lovely,

don't say things like oh I overcooked it,

oh it really shouldn't look like that

because people don't know.

- No, they don't.

And it is, it's so true.

You set something down

and we just immediately start kind of

oh it's too cold or I over baked it.

Yeah, just let them enjoy it.

And then if you wanna discussit afterwards you can.

- Right. Right.

So tell us what we have here.

- So we have a samplingof some of my favorite

make ahead breakfast options actually.

All of these things canbe put in the freezer,

which is so essential when you are having

to use real food ingredients.

It does take a littlemore time in the kitchen.

It's just, you know, ...

There's no skirting around that.

So we have everythingbagels, which are nut free,

they're grain free,gluten free, all of that.

And I make these ...

I make a couple dozen at a time,

I put them in the freezer

and then I can pull themout for either breakfast

or if I'm hosting people for breakfast

to be able to pull out a dozen of them

and have them on hand.

They also make really great sandwiches,

which when you've gone gluten free

or paleo, a sandwich is kind of ...

Well it's a lettuce wrap is what it is.

And so it's kind of niceevery once in a while.

- So these are glutenfree everything bagels.

- Yes.

- And can I just tell you,

when I'm driving past the bagel store

I hear this voice comingfrom the bagel store

saying gluten free bagel.

I'm like noo.

Now I know we can have these.

- Yes, exactly.

And they're ...

I mean they're light,

they're great.

- All right, we're gonnatake a real quick break

and come back and talk aboutthe other food on this table,

what it has and what it does not have.

- Yes.

- All right, DanielleWalker is our guest today

on Healthy Living, we'll be right back.

Welcome back to Healthy Living

and our guest today is Danielle Walker,

author of the new cookbook,

"Eat What You Love,"

and it's all about healthy comfort food.

Be you didn't know thatthere was such a thing.

We just talked about the everything bagels

that are gluten free

and really all the recipes in here

are gluten free and dairy free

and paleo friendly.

- That's right.

- And also you haverecipes that can convert

to instant pot, crock pot

and regular old pots and pans.

- Yep, yep, all of the above.

Plus sheet pan meals,where you're putting all

of the protein and veggies on a sheet pan

and putting it into the oven,

one pan meals.

Those are the things that getus through on the weeknights.

- And you know, I love how you

talk about making things ahead of time,

when you have time to cook,

make a great big huge batch of it

and throw it in the freezer.

And you talked about doing thatwith the everything bagels.

You know a lot of people have difficulty

freezing baked goods,

how do you do that without ithaving the freezer burn on it?

- Yes.

So there's a few tips thatI think go across the board

but grain free baked goodsactually freeze pretty well,

which is really nice.

But you wanna make sure thatthey are cooled completely

because usually whathappens with freezer burn

is that they're warm andyou put them in the freezer

they have some condensation

and then that settlesback on the food as ice.

So if they're very nice and cooled

and then they're wrapped really tightly,

that's kind of the other tip.

And then you shouldavoid the freezer burn.

- Wrapped really tightly with saran wrap,

or do you need to get oneof those vacuum seal things?

- No, I don't have one of those.

I'm sure it would be nice,

but I just do saran wrap,

or a zip tight bag whereyou press all the air out,

or a glass tuper ware where it has those

snap tight kind of tops to it,

those all work really well.

- Great. Fantastic.

So the everything bagels look spectacular,

great for sandwiches,as well as breakfast.

This is all breakfast food.

- Yes, yes.

This is all breakfast just because

it's that time of theyear where you wanna make

some health commitments,

but you also may not have a ton of time.

And breakfast, I feel like is the meal

that is so often kind of just

either forgotten or whereyou're eating things

that are unhealthy because they're easy

to grab and go.

- Right. Right.

And I just wanna plug the book again.

You have the mostfantastic recipes in here

and they're all comfort food.

And we all have theseemotional connections

with comfort food andyou have a Shepard's Pie

in here, which is so nearand dear to my heart.

I know that was one of the first things

I ever learned how to cook.

- Same.

Same here.

- And then my daughter,

when she went out on her own,

it's the phone call every mother loves,

when she says mom, how doyou make that Shepard's Pie,

'cause she was making it for her boyfriend

and trying to impress him.

It's so nice that there'sa healthy version of that.

And you've got all these other classic ...

Macaroni and cheese.

Is there anything betterthan macaroni and cheese

as far as a healthy comfort food?

- Yeah there's chicken and dumplings

and chicken pot pie,

it's just all those old family favorites.

- And desserts as well,

but we're talking about breakfast food

and these are chocolate donuts, what!

- Yes, talk about somethingthat I have memories tied to.

My grandparents used to take us

on donut dates when we'd see them.

Or if I was at church Iwould use my offering money

and put it in the donut basket

so that you could get a donut.

So donuts were somethingI loved eating growing up.

And they were always a treat.

So I wanted to be able to have them.

I have three young kids,

so creating something likethat where I could share

those traditions with themwas really important to me.

- And so talk about thesedonuts in particular.

What's in them and what's not in them?

They look absolutely delicious.

- So they're chocolate.

In the book, there'sactually homemade sprinkles

so you don't have any food dyes in there.

You just make them, they'rereally easy to make.

- Really?

- But it's kind of a funcraft during the day.

And there's coconut flour in there,

so no grains, no dairy, no refined sugar.

You don't wanna eat this every meal,

but it's still a very nice treat to have.

- And you know you broughtup a good point too

about going gluten free.

A lot of people don't have gluten issues

or think they don't have gluten issues,

but when they try goingwithout gluten for a while

they notice they have so much energy.

The brain fog has lifted.

They just ...

Their joints don't hurt anymore

and they didn't realize howgluten was effecting them.

You don't have to have celiac disease ...

- No.

- To be semi gluten intolerant.

- Not at all.

I think there's a statistic that's like

one in four have a gluten intolerance

but don't know it.

And 50 million Americanshave autoimmune disease

and could benefit from eating gluten free.

- And we're gonna talkabout autoimmune diseases

after we go through the list of foods.

So these are wonderful donuts.

- [Danielle] Thank you.

- Talk about these muffins right here.

- Yes.

So these are morning glory muffins.

They're packed full of alldifferent sorts of things.

There's pineapple and carrots

and some sunflower seeds on top,

coconut flour again, whichis really high in fiber.

So these are a really wonderful thing

to pull out of your freezer

if you're busy on a school morning

or work morning.

And they're so full of protein

and fat that they'll actually keep you

really satiated until lunch.

- I'm sure your kids really love this.

- They do. They do.

- I love how you have colorful

little paper wrappers around them as well.

So we're gonna be backwith Danielle Walker

right after this commercial break.

The book is "Eat What You Love."

Stay with us.

Welcome back to Healthy Living.

My guest is Danielle Walker,

author of the new cookbook,

"Eat What You Love."

and these are all recipesthat are paleo friendly,

gluten free, dairy free,

oh so healthy.

None of those awfulpreservative things in them.

And we're talking about these ...

Specifically these are breakfast foods

and you talked aboutthe everything bagels,

the muffins, the chocolate donuts,

and this is a wonderful parfait.

Tell us about this.

- So there's a smoothie on the bottom.

I use Acai in there,

which is really high in anti-oxidants.

And then we have a chi seed pudding

that has coconut milk on top.

So the best thing I like to do with these

is I actually put theminto little mason jars

and put lids on them.

You can make them over the weekend

and then you can just grab one and go.

Sometimes I'll eat themin the carpool line

with drop off for school,

or if I have to run into the office.

So these are really wonderful

because they're so full of healthy fats

and protein that again,

kind of like those muffins,

that keep you reallyfull until lunch time.

You know those reallyhigh, sugary breakfasts,

you find yourself hungry by 10:00, right?

- They're so bad for the kids.

- Right, so bad for the kids.

So this is really wonderful'cause it's sweet,

but there's no actuallyadded sweeteners in there,

it's just from the fruit.

- And chi seeds are some ofthe healthiest types of food.

And chi seed is one of thehealthiest foods you can eat.

- Yes.

- Not just because ofit's nutritional value,

but it kind of ...

If you're trying to lose weight,

it expands in your stomach

and makes you feel really full.

- That's what makes that pudding, yeah.

It kind of gives it that texture,

which is so great.

They start out as these little seeds

and as soon as you add some liquid

they just kind of absorb it all.

- One note though about chi seeds

is carry floss with you.

- Oh my goodness, yes.

That's true.

- They do tend to lodge.

- They do.

And if you don't likethat crunchy texture,

sometimes I just blend them up

into the milk or the liquid.

And then you actually geta very smooth pudding.

So if you're not one of those ones

that likes to kind of chew on those,

then that's an option too.

- Interesting.

Never heard of that.

And so you're saying that a lot ...

This food in particular youcan make it on the weekend

and it will last allthe way through Friday?

- Yes, which is so great.

- In the refrigerator.

- Yes in the refrigerator.

You could actually freeze this one too.

These ones I freeze.

This one you can keep in the refrigerator.

As long as you're eating one a day

you'll be done with themby the end of the week

and you can make another batch.

- This one right here,

these little mini quiches,

look so filling.

I love eggs and theysay pasture raised eggs

are the best type to buy

and I've noticed that the grocery stores

have been starting to carry those,

which is encouraging.

- Yes.

So I have swiss chard in there,

so really great leafy greens

that are high in iron.

You could also do spinach

or you could do kale,

whatever you want.

And then some chives for flavor.

Instead of heavy cream,

which quiche usually has,

I do coconut milk and almond milk.

And then I throw somesausage or bacon in there.

Nitrate free.

You want organic if possible.

But really you can putwhatever's in your fridge.

There's also some sweet potatoes in there,

so they are really, really packed full

of really great nutritional food.

But you can ...

Yeah if you have things thatare in your crisper drawer

that you just need to get rid of,

throw it in there.

That's what's so nice about them.

- It's sort of like a Western omelet.

- Yeah, it is a little bit.

- With all the vegetables in it.

And it looks like youmade this in a muffin tin.

- Exactly, yes.

So that's what's nice,

they're individual sizes so if you're

not going to be serving them right away,

you can pack them up in the freezer

and just pull out one or two

as you need them

and then they can just stay in there,

which is so wonderful.

- Well I'm sure your familyloves this type of food.

And I noticed in your cookbook,

not only do you have fantastic recipes,

but you have some advice.

- I do.

- And one of the thingsthat you already mentioned

is don't tell people ahead of time

that this is healthy food'cause it turns people off.

But another thing you said is

get the whole family involved.

And you know it's really hard for somebody

who's in a family who'seating a certain way

and then the others aren't.

And this tempting food is just sitting

right there on the table.

You're just settingyourself up for failure.

- Exactly.

And you're isolating that child

or that family member,

which is really difficult,

especially if they're doing this

because of an autoimmune disease

or some other sort of an ailment.

You know, they already feel different

from their peers

or from their siblings.

So to try to get the whole family on board

just sets you up for more success.

- And so also you talked ...

I thought was really interesting,

you had an autoimmune disease

where you had to eat this way.

- Right.

- And for a while you were the only one

in your family doing it.

- Yes.

- And your husband,

you asked him to helpyou stay on your diet,

on your healthy eating plan,

and he would like reprimand you in public

and everybody thought hewas like the biggest jerk.

- Yes, they did.

Oh my goodness yes.

He would say that's not on your diet,

and people would look athim like you are a monster

trying to get your wife to diet.

So we had to kind ofswitch the words around

and he would just say heythat's not on your plan.

He just ...

He kept me on track

and honestly he helped save my life

because if I wouldn't have eaten this way

and continued to do it I would be so sick.

- But you actually had sort of like

a code word for him to help you.

- Yes.

I think it was the plan.

Not diet, we did like the plan

so people wouldn't give him the evil eye.

- The point is, andthis is a serious point,

is you do need support.

Don't do it all alone,

have other people help you with it.

- Yes, absolutely.

- Well we're gonna take a quick break

and be back with Danielle Walker,

author of the wonderful cookbook

"Eat What You Love."

And we're gonna talk about her story,

which is fascinating,

when we come back.

Stay with us.

Welcome back to Healthy Living.

My special guest is Danielle Walker,

author of the wonderful new cookbbok

"Eat What You Love."

And we're talking about the reason,

the inspiration behind thiswhole eating plan of yours

that has really caught on like wild fire.

This is a very personal story for you

because you were diagnosedwith an autoimmune disease

and it was really life threatening.

And then you discovered thatif you changed your diet

the disease was under control.


- Isn't that amazing.

- Yes.

And it's actually a littlebit discouraging too

because you had to sort offigure this out on your own.

- I did.

- A doctor did not tell you this.

- No, they did not.

They actually denied that it would help

and told me not to even try it.

So yes I was diagnosedwith ulcerative colitis

when I was 22.

I had just gotten marriedand graduated college

and had not had any symptoms growing up.

Nothing that would havemaybe altered us to it.

It pretty much came on over night.

I spent weeks and weeks in hospitals.

I was on 100 mg of prednisone steroids,

which is incredibly debilitating.

There was a point in time

where I couldn't walk up the stairs.

I had to take medical leave from my job.

I would lose 20 pounds ...

20 to 30 pounds within a two week period.

My hair was falling out.

It was just ..

Yeah it was a lot.

- And how did you discover

that changing your diet would help you?

- So ulcerative colitis is in your colon

and I was young and Ididn't go to med school,

I wasn't a dietician.

But something in my brain just said

there has got to besomething that I'm eating,

because it's all going through there,

that might be making things worse.

Or maybe am I deficient in something.

And so as the doctors keptsaying no that doesn't help,

I just kind of got online honestly

and I started researching and googling

autoimmune disease and diet,

and ulcerative colitis and diet.

And at that point it wasn't very prevalent

for people to be eating a paleo diet.

Even celiac was juststarting to be recognized

and diagnosed more.

So really it was a lot of chat boards.

It was a lot of otherpeople with my disease

that had kind of stumbled upon it,

and reading their testimonialswas really what got me

to think oh this could actually work,

I'm gonna give it a shot even though

the doctors are saying don't.

It couldn't hurt is what I thought.

I was being faced with either

having a portion of my colon removed

or having a lifelong immunosuppressant

administered through an IV every six weeks

that would just cut mywhole immune system out.

And those ...

You know at such a young age,

I wanted to be a mom,

I wanted to continue working,

that didn't really seemlike an option to me.

And food, at it's very purest form,

unprocessed, the way Ifeel like it was created

to be enjoyed, felt like itwasn't that big of a risk

if we just tried it for 30days to see if it would work.

And thankfully it did.

And I was able to avoid all ofthose other drastic measures.

- What did you do?

Did you immediately go off of gluten

and then dairy?

Just those two things?

And then you stoppedwith the processed food

which contains a lot of chemicals

and also sugar?

- Right, yeah.

So it was a process.

And it was a mental process for me too.

It wasn't easy.

You know, I mean I grewup in an Italian family

that loved to get together around food.

I had all these dreams

of being able to cook all these things.

And so it took a whilefor me to even commit.

I would kind of dabble in it

and I'd see a bit of improvement

and then I'd go back,

or I'd eat somethingoff of somebody's plate.

And so I went gluten free first

and then it kind of morphed

and continued to grow into grain fee,

dairy free, paleo.

I did an elimination diet.

I worked with a naturopathic doctor

and kind of helped mefigure out what foods

might be trigger foods for me.

And after going on that elimination diet,

my symptoms improvedby 75% within 48 hours.

It was pretty incredible.

And it was really difficult after seeing

such a correlation for me

to want to go back to eating those foods

because I said oh my goodness,

I have this glimmer of feeling well

and eating those foodswill make me not feel well.

So it was a lot easieronce I really saw that,

to kind of keep forging ahead.

- It is actually shockinghow much our diet

effects our health.

- [Danielle] It is.

- I don't think people realize it.

- No, I don't thinkthey do, unfortunately.

It's growing and I'm not ...

I'm seeing it more and more,

and some doctors are startingto do some research into it.

But yes it is,

it is incredible the thingsthat we put into our bodies

and how even,

just like you said,

with joint pain, or not sleeping well,

or that brain fog.

I think so often people justthink that that's normal

and they just live with it.

And they just kind of are like

oh this is my normal.

But I don't feel like that's the way

our bodies were created to live.

I think we should be thriving more

and I think you have to startlooking at your symptoms

and your food and realizing

this is not the normal I want.

I don't wanna live like this.

- And you had ulcerative colitis.

That is an autoimmune disease.

There are a number of autoimmune disease.

Graves disease andHoshimoto's thyroiditis.

- And MS.

- Talk about ...

Have you heard from people with other

types of autoimmune diseases?

- Yes, it's incredible.

I mentioned before 50 million Americans,

there's hundreds of autoimmune diseases.

So MS, rheumatoid arthritis.

I mean you probably know somebody

with some sort of an autoimmune condition

in your sphere of people.

And it has been incredible

to hear the testimonials of people.

I have over a million and a half people

that come to my website a month

that are using this for various forms

of autoimmune conditions that are finding

health and healing through it.

- Well we're almost out of time,

but I wanted to talk specifically about

one of your recipes.

And this is near and dear to my heart.

Bone broth.

- Oh my goodness, yes.

- Bone broth.

Now we ...

I love this becausethis actually does help

repair your intestines

and this is the leaky gut syndrome,

which is really at the root of

so many autoimmune diseases.

Talk about how important bone broth is.

- Yeah, it was one of those things

that I didn't understand

the importance of when I first started.

But it is, it's incrediblyhealing to your gut.

It contains collagen and gelatin,

so it's really great forthe lining of your gut

to heal something like a leaky gut.

It also has just really wonderful

nutrients in it that are kind of

extracted from boiling those bones.

And the way that I think about it is

when you're grandmother madeyou soup when you were sick,

she didn't pour a canof chicken broth, right?

- Mm-hmm.

- She boiled those bones andshe made stock from scratch.

- I remember.

- That's why it's so much more healing

because it has all ofthose nutrients in it.

So yes it is something Iincorporate into my diet daily.

I either drink a mug of it

or I have it in soup,

but I always keep it in the freezer.

I actually freeze my bone broth

in a similar silicone muffin mold

and pop em into a freezer bag or container

so that I can have them all the time.

- Well the bone brothrecipe is in the new book,

"Eat What You Love."

Danielle Walker, you are an inspiration.

- Thank you.

- Thank you so much.

- Oh thank you.

- For paving the way

and for coming up with these marvelous

recipes so people can eat healthier.

- Thank you for having me,it was wonderful to be here.

- And thank you for joining us

for this addition of Healthy Living.

I'm Lorie Johnson

and we'll see you again next time.

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