Monday, September 12, 2016


I had the most perfect pizza for dinner last night. It was Glutino Spinach & Feta pizza. I found it at Safeway. It was $4.99, which I thought was a bit expensive for such a small size, but the taste made up for it. I baked it on a rack in my toaster oven for 16 minutes. It was light golden brown and very crispy. It did satisfy my craving for pizza without making me feel too full or bloated. I know Glutino makes other varieties as well. Give them a try, you may be pleasantly surprised!

Friday, September 2, 2016

Sweet Potato Chicken Burger

Prep time: 20 minutes
Cook time: 30 minutes
Refrigerate: 2-3 hours


  • 1 pound skinless, organic bone-in chicken
  • 2 medium sweet potatoes, peeled and roughly chopped
  • 1 cup cilantro, chopped
  • 1 tablespoon green chilies chopped fine
  • 1/2 teaspoon red chili powder, or to taste
  • 1/2 teaspoon ground cumin, or to taste
  • Salt and pepper, to taste

For the Coating:

  • 1 egg
  • 1 cup almond or coconut flour


  1. Add water to two saucepans, and bring both to a boil. Place chicken in one, sweet potatoes in the other.
  2. Remove from heat when chicken is done (about 15-20 minutes) and sweet potatoes are done (about 10-12 minutes)
  3. Once cooled, shred the boiled chicken into small pieces. Mash the potato. Mix together in a bowl.
  4. Add in cilantro, chilies, and spices
  5. Form 2-inch, round patties
  6. Leave in fridge to firm (ideally 2-3 hours, but I was impatient and waited 30 minutes)
  7. Remove from fridge, then dip each side in the egg mixture (just one egg beaten)
  8. In a separate bowl, coat each cutlet in flour
  9. Place on a cookie sheet on top of parchment paper. Allow it to freeze.
  10. When you’re ready to eat, simply take one out and pan-fry it with some ghee or coconut oil.
- The Hearty Soul

Thursday, September 1, 2016

A Tasty Recipe

Shrimp Fajita Fettuccine

Serves 3-4
2 tablespoons olive oil
1 pound shrimp, peeled and deveined
3 bell peppers, sliced
1 onion, sliced
1 tablespoon cumin
1 tablespoon chili powder
2 teaspoons salt
12 ounces cooked fettucine
1 cup pepper jack, shredded
1. Heat oil in a pot over high heat.
2. Cook the shrimp until pink, then remove from pan.
3. Next add onions, peppers, cumin, chili powder, cooking until peppers and onions start to soften slightly.
4. Add the fettuccine and pepper jack, stirring until evenly combined and cheese is melted.
5. Serve!

- Tasty - Check them out on Facebook

Saturday, August 20, 2016

Celiac Disease

Here are some facts you may not have know about Celiac disease.


Celiac is an autoimmune disorder. Once a person has it, they will have it for the rest of their lives.


Celiac disease is one of the most common autoimmune disorders today.


Celiac is heredity meaning it is passed down through generations. If one of your parents or a family member has it, you are more likely to get it.


Gluten is not just for food, it is also in vitamins, makeup, toothpaste, and adhesives.


There is no cure for Celiac disease, the only treatment is a gluten-free diet for the rest of your life.


20% to 25% of people with Celiac will get this rash. It is very itchy and painful.


Celiac affects children. About every 1 in 100 children are diagnosed with the disease.


If a person diagnosed with Celiac disease continues to eat gluten, they risk permanently damaging their small intestines.


There is really no onset stage of Celiac symptoms. They can show up anytime, from childhood into adulthood.


Commons symptoms of Celiac disease include fatigue, joint pain, headache, rash, and stomach pain. Sometimes there are no symptoms.


A blood test can tell for certain if you have Celiac disease. If a family member has it, you should probably get tested for it.


It is estimated that 90% of those with Celiac disease are undiagnosed or misdiagnosed.


If you test negative for Celiac disease but show signs of it later on, get tested again. You can have a false negative test.


The actual cause of Celiac disease is not known. Scientists are still researching it.


If your child is diagnosed with Celiac disease, they will have it forever. It can’t be outgrown.


People with Celiac disease may not be absorbing nutrition properly because of damage to their intestines.

Monday, August 15, 2016

Chickpea Burgers

For the Chickpea Burger

13 cup olive oil, separated
1 small onion, finely chopped
1 small stalk celery, finely chopped
1 tbsp. fresh thyme leaves
Salt and pepper, to taste
1 (15-oz) can chickpeas, rinsed and drained
1 cup cooked brown rice
8 cloves garlic, roasted and peeled
14 cup sesame tahini
2 tsp. lemon zest
14 cup finely chopped parsley
1 egg

For Serving

2 oz. sprouts
1 small cucumber, thinly sliced
2 Roma tomatoes, cored and sliced 12" thick
3 oz. feta, crumbled
3 pocket pitas cut in half crosswise, or 6 hamburger buns, split and toasted


Heat 2 tbsp. olive oil in a 12" skillet over medium high heat. Add onions, celery and thyme and cook until soft, about 4 minutes. Transfer to a large bowl and reserve. Wipe skillet clean.
Place chickpeas and rice in a food processor, along with garlic, tahini, and zest. Pulse until chickpeas and rice are chopped, but not yet a paste, about 8 pulses or about 10 seconds. Transfer mixture to the bowl with the onions. Add parsley and egg, season with salt and pepper, and mix well to combine. Divide mixture into six 4 oz. patties, about 3" wide x 12" thick. Place on a plate and refrigerate for 20 minutes or until ready to use.
Heat 2 tbsp. oil in skillet over medium high heat and cook burgers in batches of 3, flipping once halfway through until toasted on each side and cooked through, about 2 minutes per side. Repeat with remaining oil and burgers.
Divide burgers, sprouts, sliced cucumber, tomato and feta between pita pocket halves or buns and serve.
- GIG of Portland

Wednesday, August 3, 2016

What is Gluten and Where is it Found?

Gluten is the elastic protein in wheat, rye and barley. It is used as a
thickening agent in some sauces, soups, stews, salad dressings, and
other products. Most breads and baked goods rely on gluten for
Some people avoid gluten because of an allergy to wheat, which
causes typical symptoms associated with allergic reaction. Others
are gluten intolerant, experiencing conditions such as joint/muscle pain,
fatigue, and headaches. The most serious gluten condition is Celiac
disease, which attacks the immune system. If left untreated, intestinal
damage can lead to other serious nutritional and immune disorders.
- Boars Head Products
- Helpful Resources:
Celiac Disease Foundation -
Celiac Support Foundation -
Gluten Intolerance Group -
National Foundation for Celiac Awareness -

Friday, July 22, 2016

Delicious eats that are all taste and zero grain.

Whether you’re celiac, sensitive, or simply focusing on your health, more and more of us are saying goodbye to grains. Gluten and grain intolerance have been on the rise for the last two decades and seem to match the rise in brain-related health issues like anxiety, depression, dementia, ADHD and more.
In the last decade alone, gluten intolerance levels have increased from 1 in 2,500 worldwide to 1 in 133.
William Davies, the cardiologist who wrote the New York Times bestseller Wheat Belly, believes that wheat is the culprit behind many unpleasant digestive and metabolic issues. He’s based his belief off of his own clinical research and his findings that after advising his cardiac patients to fully nix wheat and wheat products from their diets, not one of them experienced a heart attack.
Quite remarkable!
To elaborate on his theory, he also notes that centuries of selectively producing wheat crops has rendered them essentially toxic to humans today—and he seems to be correct in his notion.
In fact, researchers published a study in the British Journal of Nutrition that tested Dr. Davis’ theory of modern vs. ancient grains with twenty IBS patients. The results were clear—testers consuming a modern day wheat diet saw no improvement in their condition, but those on the ancient-wheat diet experienced drastic improvement in their daily symptoms.

Delicious Grain-Free Treats

Sometimes—despite knowing all of the reasons why we should ditch the modern grains and the toll they take on our bodies—we find ourselves craving our favorite sandwiches, wraps, and crunchy snacks. Fortunately, there are many fantastic swaps you can keep on hand in your kitchen to prevent falling victim to a guilty grain indulgence.
Raw Wraps. These yummy wraps were created with the goal to produce a product that makes you change the way you think about gluten-free substitutes. While many can taste bland and have little to boast about nutritionally-speaking, these are made from simple, real ingredients. Flavor choices include spinach wraps and kale wraps in a variety of size selections.
Wrawp. The Veggie Life wraps from Wrawp are fruit-free and made with organic lettuce, organic spinach, organic flax, organic coconut, organic turmeric, and black salt. You can use them to make a tasty wrap for any meal, or snack on them by themselves—plus, they’re a great way to sneak veggies into the diets of your pickier eaters.
Julian Bakery. Paleo bread from Julian Bakery is available in Almond, Coconut, Honey, and Cinnamon Raisin—and a vegan version is to come! While I would suggest limiting this to 1-2 times per week, it’s quite the suitable substitute when you just can’t quit your daydream of a savory sandwich.
They also offer Paleo Wraps made from three simple, but tasty ingredients—coconut meat, coconut water, and unrefined virgin coconut oil.
ChocolaTree. This brand will satisfy any grain pain. Their large product line boasts chia crackers, kale chips (in cheddar, rosemary, and chipotle), vegan cheese crumbles, pizza bread, onion bread, and two very fun flavors of wraps—tomato and curry. So you don’t have to choose just one, they also offer samplers that contain multiple products at a discounted price.
Ditching the grain is your gain, and with these delectable substitutes, it’s also easy.
- Dr. Ann Louise Gittleman