The Challenge: Find Healthy Food at the Piggly Wiggly


The Challenge: Find healthy food at the local Piggly Wiggly

How did I find myself in this predicament?  The wonderful Episcopal Clergy of Mississippi challenged me to do it after I pontificated on the benefits of eating organic, grass fed, etc :-) .


  • I found fresh fruit and vegetables
  • I found canned wild Alaskan Salmon and organic milk
  • I found healthier items like salsa, frozen berries, whole wheat pasta, whole wheat bread, extra virgin olive oil, nitrate free deli meat


  • I only found one organic product- milk
  • no organic and hormone, antibiotic free, grass fed beef or poultry (I asked the butcher and he said sadly, no)
  • Much of the fresh fruit and vegetables came from Mexico or Peru and did not look appetizing

In the website of Spice Kitchen and Bar you will find Keto Instant Pot Recipes: A Much Easier Keto Version that will help you to be healthy without doing difficult recipes.


  • Supplement Piggly Wiggly shopping with
    • local Mississippi farmers markets-
    • monthly/bimonthly trip to Whole Foods, Costco, Krogers
    • plant a kitchen garden
    • join a co-op or CSA-


Healthier Choices and Tips



  • chop and toss with fresh greens or salad
  • make salsa-
  • make fresh pasta sauce-
  • add to tacos, fajitas, sandwiches
  • roast in the oven, 300 degrees, for 2 hours, season with salt, drizzle with olive oil


Green Cabbage

  • saute with onions, olive oil, white wine vinegar, salt
  • make wild fermentation sauerkraut- add salt, let ferment-


Chicken Broth

  • make chicken/vegetable soup
  • add to white wine, olive oil, onions, garlic, to make chicken in white wine sauce-


Wild Alaskan Salmon- Canned

  • toss over a green salad-
  • make salmon croquettes-
  • make like tuna salad


Whole Wheat Pasta and Bread

  • toss pasta with homemade sauce, seasonal vegetables, or extra virgin olive oil and garlic
  • make sandwich with nitrate free deli meat, mustard and tomato


Yogurt, 100% Maple Syrup

  • Breakfast- yogurt, maple syrup, nuts, fresh fruit


Deli Meat- preservative free (nitrate), no additives

  • sandwich on whole wheat bread
  • Chef Salad- chopped and toss over green salad


Frozen Berries

  • fruit smoothie- berries, maple syrup, water or yogurt, bananna, (spinach or kale optional)


Extra Virgin Olive Oil

  • Drizzle on salads,
  • Use in place of butter for cooking, sauteing
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