Paleo Carrot Muffins

Ingredients
2 1/2 cups almond flour
1 cup grated carrots
3 eggs
1/2 cup applesauce
1/4 cup melted coconut oil
1/4 cup honey or maple syrup
1/2 tsp baking soda
1/4 tsp sea salt
Directions Preheat oven to 350.
Combine all ingredients together and put into lined muffin tin. Bake for 20 - 25 minutes, or until golden.
*Please note these don't rise too much since they're gluten-free.
-Living Well Network

A Gut-Healing Blueberry Protein Smoothie

Adapted from The Gut Balance Revolution
Tender and nutrient dense, spinach is a mild-tasting green to sneak into your breakfast foods. Blueberries and sweet-tasting stevia will mask any slight veggie taste, making it a good option to share with family members who don't always eat their veggies. (As you start building a healthier gut, as outlined in The Gut Balance Revolution, you can replace the coconut milk with 2 percent plain kefir or yogurt.) Or for a flavor swap, use a half teaspoon almond extract in place of the cinnamon.
Ingredients:
1 cup leftover brewed green tea (cold)
1 cup plain, unsweetened coconut milk
2⁄3 cup plain or vanilla whey protein powder
½ cup fresh or frozen blueberries
½ cup raw baby spinach
2 tablespoons ground flaxseeds or chia seeds (or chia-flax flour)
1 tablespoon coconut oil
2 teaspoons stevia powder
½ teaspoon ground cinnamon
8 ice cubes
Directions:
In a blender, place the tea, coconut milk, protein powder, blueberries, spinach, ground seeds, oil, stevia, cinnamon, and ice. Process until smooth. Divide evenly into 2 glasses and serve immediately.
Makes 2 servings
Nutrition Per Serving (2½ cups): 261 calories, 20 grams protein, 18 grams carbohydrates, 14 grams total fat, 9 grams saturated fat, 0 milligrams cholesterol, 6 grams fiber, 115 milligrams sodium.

Celiac Disease

The research team broke celiac disease down into three types:
1) The first type, classical, in which patients present with malabsorption syndrome.
2) The second type, non-classical, in which patients experience extraintestinal and/or gastrointestinal symptoms other than diarrhea.
3) The third type, subclinical, with no visible symptoms. ("Silent celiac disease")

The team found that just 27% of the non-classically symptomatic group complained of diarrhea, while other gastrointestinal manifestations included bloating (20%), aphthous stomatitis (18%), alternating bowel habit (15%), constipation (13%) and gastroesophageal reflux disease (12%).
Extraintestinal manifestations included osteopenia/osteoporosis (52%), anemia (34%), cryptogenic hypertransaminasemia (29%) and recurrent miscarriages (12%). (These last are considered silent celiac.)
-www.celiac.com

Sushi Information

There's no denying the healthy benefits of high-quality sushi — the kind you find in the best Japanese restaurants around the globe (and pay a pretty penny for). Truth is, most of the sushi that is being consumed these days is not of that standard. It's more the quick cheap variety you get either at neighborhood restaurants or sushi on the go. If you're not careful, sushi can be a very high carb lunch without any protein or vegetables, leaving you hungry and craving more sugar after eating it.
Here are a few things to consider before grabbing a quick roll or two:

1. Sushi rice is made with sugar and rice vinegar. On average, two tablespoons of sugar and two tablespoons of rice vinegar is used per two cups of sushi rice. On top of all that sugar, your typical hand roll is 60 - 75% rice — the equivalent carb content of two slices of bread.
2. The type of rice used in sushi is short grain rice which spikes blood sugar levels.
3. The protein amounts in sushi are very small. I recommend a palm size of protein with every meal. You would have to eat a lot of sushi to get that covered and then there's all that rice you would eat along with it.
4. As it's low in protein and fat, it's low in satiety and you will be craving more sugar after your typical quick lunch sushi.
5. It's very salty. Sushi rice is made with salt and soy sauce is very high in salt.
6. A lot of things in your average sushi, like the crab sticks in California rolls, are processed foods.
What You Can Avoid

• Anything fried, like tempura, which is fried in vegetable oil.
• Anything with teriyaki sauce and Japanese mayo as they are very high in sugar.
• Seaweed salads. I have them depending on the establishment. Most places don't make them on the premises and will be commercially made and will more than likely have added MSG.
• Edamame (soybeans). I will eat soybeans in their whole form from time to time but I do avoid all refined soy products (tofu, soy oil, soy milk). 90% of soy products are genetically modified in the US. There is a big debate on whether soy is a healthy food, there are lots of studies supporting both sides of the argument. My number one concern is that they contain natural plant oestrogens that mimic estrogen in our bodies and may cause hormonal imbalances. I would avoid if you are trying for a baby, pregnant or have any endocrine issues.
• Soy sauce contains wheat. If you are wheat intolerant like me, as for tamari, which is a wheat free version of soy sauce. I always take my own bottle, just in case the restaurant does not offer it.

More Rules To Follow For Healthier Sushi

• Stick to sashimi.
• Ask for my rolls to be rolled without rice (depends on the establishment whether or not they will do this).
• If having rice, I go for brown.
• If white rice rolls are the only option I take some of the rice off.
• Protein sources: I go for things like raw salmon and tuna.
• I go somewhere that I know they have a high turnover so I know it's fresh.
• Have a seaweed salad if you think it's MSG free. Seaweed is a good source of vitamins and mineral, protein and fiber.

Sassy Water

Cynthia Sass, the nutritionist that actually “invented” this drink, called “Sassy” in her honor, says that this magical water has amazing effect on the digestive system and significantly relieves bloating.
Ingredients:
-8 glasses water
-1 tsp grated ginger root
-1 medium-sized cucumber, peeled and cut into slices
-1 medium-sized lemon cut into slices
-12 fresh mint leaves and 1 tsp dried mint

Preparation and Consumption:
Mix all the ingredients in a large bowl, leave them overnight, and it is best if you keep the bowl in the fridge. Consume 4-5 glasses during the whole day.
You can start drinking it in the morning before your breakfast for better and instant results. You will feel like you have lost 1 pound after the first two hours.
Nutritionists say that by regular consumption of this drink and moderate physical activity, it would melt the belly fat and help you finally get that flat and sexy stomach.
People who have consumed this drink regularly say that the results they achieved are more than fantastic if you take in consider that you could lose up to 12 kilograms, of course by following a proper diet regimen as well.
This “Sassy” water is not recommended for pregnant women and nursing mothers, nor for people having stomach problems or allergy to any of the ingredients listed!

A Twist on Meatloaf

High Protein Foods

Baked Alaska Meat Loaf
Ingredients
1 package McCormick® Brown Gravy Mix
1 1/2 pounds ground beef
2 teaspoons McCormick® Onions, Minced
1/4 teaspoon McCormick® Black Pepper, Ground
1 teaspoon McCormick® Chives
4 servings instant mashed potatoes
1/2 cup shredded cheddar cheese

Instructions
Preheat oven to 350°F. Mix Gravy Mix, ground beef, minced onion and pepper in large bowl. Shape into a loaf, 2 inches high, in shallow baking pan.
Stir chives into prepared mashed potatoes. Spread over meat loaf. 3. Bake 55 minutes or until cooked through. Sprinkle with cheese. Bake 2 minutes longer or until cheese melts.
Peggy's Skinny Friends

A Great Product

I tasted a great new product called Juvo. It is raw meal and protein that comes in various flavors. It is organic, free of Gluten, Soy, Whey, Yeast, Nut, Dairy & Preservatives. No artificial Flavors, Colors, Sweeteners or Stevia. It was formulated by an Oncologist and has 55 Premium Raw Greens & Whole Foods. It is one of the best I have ever had and I love that it is unsweetened. I tried the Original, the Apple and the Green Grass so far. They all have subtle flavors that taste real and healthy. Give them a try when you can. If you can't find them in the stores, contact Grace Yim at Juvo. grace@gojuvo.com

Attention Bliss Bar Lovers

For those of us that are craving Bliss bars from Starbucks, this message is for you! I discovered that Wow Brand makes a seasonal white chocolate and cranberry cookie that is soft, chewy and has that "Bliss Bar" taste that's sure to please. Don't wait, give them a try! Just remember, they are seasonal and will disappear soon. They also offer a Pumpkin Spice cookie and a Peppermint Brownie bite that come in tubs, so there is enough to share. That is, if you want to...

Save the Date

The Gluten Free Support Group of SW WA has recently changed the location of its meetings to PeaceHealth Southwest Medical Center in Vancouver. Our first meeting there will be on January 17, 2015 from 10:00 to 11:30 A.M. Please save the date! If you have any questions, contact me at 360-571-8998 or mamarty@comcast.net
We hope to see you there! Thank you for your support!

Thai Chicken Pizza

AUTHOR: Danielle Walker - AgainstAllGrain.com
SERVES: 4

PREP TIME: 20 mins
COOK TIME: 27 mins TOTAL TIME: 47 mins

Ingredients:

• 1 recipe for grain-free crust (omit the herbs)
• 1 ½ cups cooked, shredded chicken
• 2 tablespoons chopped green onion
• 2 tablespoons chopped cashews
• ¼ cup grass-fed cheese of choice (optional)
• ¼ cup shredded carrots
• ¼ cup bean sprouts
• ¼ cup chopped fresh cilantro

for the sauce

• ½ cup unsweetened almond butter
• 2 tablespoons coconut milk
• 2 tablespoons coconut aminos
• 2 tablespoons coconut palm sugar, or coconut crystals
• 1 tablespoon fresh lime juice
• 1 teaspoon grated ginger root
• ½ teaspoon minced garlic
• ½ red pepper flakes

Instructions:

1. Preheat oven to 350°F. Prepare the crust according in to the recipe, but omit the herbs. Bake for 12 minutes, until golden brown.
2. Increase the oven temperature to 400°F. Whisk together the sauce ingredients then spread it all over the baked crust.
3. Top with chicken, green onions, cashews, and cheese if using. Place the pizza directly on the rack and bake for an additional 15 minutes, until the sauce is bubbly and the cheese (if used) is melted.
4. Allow the pizza to cool for 5 minutes then top with carrots, bean sprouts, and cilantro. Serve hot.

Note on chicken: I use leftover roasted or rotisserie chicken for ease. If you don’t have any, the quickest way to cook chicken for a salad is to poach it. Fill a small pot halfway with water and bring to a boil. Add 2 boneless, skinless chicken breasts, then partially cover and simmer on low for 8 minutes. Remove the pan from the heat and let the chicken sit in the hot water, covered, for another 15 minutes. Allow to cool, then shred. (1 pound raw boneless, skinless chicken breasts = about 2½ cups chopped or shredded cooked chicken)

Brown Butter and Molasses Cookies {Gluten-Free and Nut-Free}

 

Prep time

3 hours 10 mins

Cook time

12 mins

Total time

3 hours 22 mins

 

Author: Jackie Ourman

Serves: 10

Ingredients

• COOKIES:
• ½ cup (1 stick) unsalted butter
• ½ cup brown sugar
• ¼ cup granulated sugar
• 1 egg
• 1 tsp vanilla
• 1½ cups, gluten-free flour blend*
• 1 tsp baking soda
• ½ tsp cinnamon
• ½ tsp kosher salt
• ¼ tsp ginger
• 2 Tbl molasses
• ICING (Optional):
• 2 cups confectioners sugar
• 2-3 Tbl milk
• 1 tsp vanilla

Instructions

1. Brown butter in a small sauce pot over medium heat, stirring constantly until milk solids start to separate, turn golden brown and fall to the bottom of the pot (about 4-6 mins)
2. Immediately scrape out of pot into a large bowl and refrigerate until fully cooled (about 1-2 hours)
3. Whisk flour, baking soda, salt, cinnamon and ginger together in a medium bowl and set aside
4. Add sugars into bowl with the cooled brown butter and using a hand-held mixer, beat together. Start on medium and go up to high once fully incorporated and beat until light and fluffy (about 7-10 mins)
5. Beat in egg and vanilla and scrape the sides, if needed
6. Slowly add in the flour and mix on medium speed until just incorporated before adding the molasses. Continue to mix on medium speed about 1-2 minutes.
7. Scrape the dough onto a large piece of plastic wrap, form into a disk about 1″ thick and refrigerate until firm, about 2 hours.
8. Remove dough from refrigerator and heat oven to 350 degrees. You can either drop dough by 1 tablespoon rounds onto parchment paper, about 2″ apart and bake them as regular cookies or roll out the dough onto a surface sprinkled with gluten-free flour and make cutout cookies.
9. If you make drop cookies, I recommend sprinkling them with brown turbinado sugar before baking.
10. To make cutout cookies: roll the dough on a surface sprinkled with gluten-free flour until about ¼” thick and cut into whatever shapes you like. Once cut, you should refrigerate the shapes, on parchment, about 2″ apart for 10 minutes, until slightly firm, before baking. This will allow them to keep better hold their shape.
11. Bake cookies about 10-12 minutes or until lightly browned at edges.
12. ICING:
13. Place confectioners sugar in a small bowl and whisk in milk, 1 tablespoon at a time, until you reach your desired consistency. Add in vanilla and transfer to a piping bag with whatever attachment you would like to use to decorate your cookies (I just cut a small hole in the bottom of my plastic piping bag to line these cookies).
14. Serve (or place next to the fireplace for Santa) and enjoy!

13 Gluten Free Blogs to Read Over the Holidays

1. Gluten Free Homemaker
2. Based on a Sprue Story
3. Celiac and the Beast
4. Gluten Free Doctor
5. Vegetarian Mamma
6. Poor and Gluten Free
7. Gluten Free Goddess
8. Gluten Away
9. Simply Gluten Free
10. Gluten Free School
11. Gluten Free Gal
12. Bravo for Paleo
13. Gluten Dude
-knowgluten.me

Potato Latkes (Pancakes)

INGREDIENTS:

• 2 cups Russet potatoes- peeled and grated
• 1/4 cup onion- grated (pour off excess juice from measuring cup and add more onion)
• 1 egg
• 2 TBSP Pamela's Artisan Flour or Pamela's Bread Mix
• 1-1/2 tsp kosher or sea salt
• 1/4 tsp black pepper
• oil for frying

DIRECTIONS:

Squeeze water out of grated potatoes in a thin towel. Mix onion, egg, flour, salt and pepper in a medium bowl. Mix well. Add potatoes and mix well again.

Heat a cast iron or heavy bottom pan with one tablespoon oil. When hot, scoop out pancake batter, about three or four at a time into the skillet. Cook 3 to 5 minutes on medium heat until golden and crisp. Repeat on other side. Remove to paper towels to drain. Repeat process.

Best served warm with sour cream or applesauce.

Cook eat Paleo

Paleo Breakfast Sausage

Yield: 8 patties

Ingredients

• 1 pound ground pork
• 1 teaspoon rubbed sage
• 1/2 teaspoon smoked sweet paprika
• 1/2 teaspoon smoked hot paprika
• 1 teaspoon sea salt
• 3/4 teaspoon fresh ground pepper
• 
  

Instructions

1. Combine spices in small bowl. Add to ground pork and mix until just combined. Form into 8 patties.
2. Cook patties in a skillet over medium-low heat until browned and cooked through.

New Cascadia

Head over to New Cascadia Traditional TM "The Gluten Free Artisans" TM TODAY, Wednesday, December 17th, for their second of two free holiday tastings, this one featuring pie and pastries from their seasonal menu.

Tasting begins at 10 a.m. and ends when their samples run out, so get there early and bring your appetite! If you're still hungry after your holiday sampler, stick around for lunch!

1700 Southeast 6th Ave
Portland, OR 97214
(Just south of Hawthorne)

Holiday orders close Monday, December 22nd, so don't hesitate!

They're celebrating this year with some delicious new holiday treats, like rugelach and brioche, as well as the classics, like bourbon pecan pie and raspberry-filled linzer cookies. See the menu below for a full list of holiday items!

All orders must be placed 48 hours in advance, which means orders for Christmas Eve close on the 22nd at 5pm. To order, stop by the café or call them at 503.546.4901.

Natural Pain Relievers

Nature's Pain Relievers

Drop that pain reliever. You have natural options. Well, at least that’s the news from scientists in the U.S., Italy, Spain and Australia who say that extra virgin olive oil has the ability to help reduce pain and inflammation—among other health benefits.† Researchers at the Monell Chemical Senses Center in Philadelphia identified an antioxidant called aleocanthal, which is found only in extra virgin olive oil. This antioxidant has the uncanny ability to inhibit the cyclooxygenas (Cox) enzyme that incites pain and inflammation—much in the way ibuprofen does.†
Likewise, Italian researchers say that the phenols in extra virgin olive oil provide extra antioxidant power as well as anti-inflammatory, chemopreventive and anti-cancer benefits.†  Scientists from Spain add that extra virgin olive oil supports healthy aging and increased longevity.† Australian researchers say that extra virgin olive oil is also antimicrobial—to fight off certain bacteria.† Other benefits of extra virgin olive oil include helping to maintain a leaner body weight, to support brain and mental health, healthy blood sugar, joint health and heart health.† Just a few spoonfuls a day is all it takes.
Cherries can also help reduce pain.† In fact, research out of Michigan State University says that the anthocyanins in cherries (and other berries such blackberries, raspberries, blueberries and strawberries) that give them their rich color also help relieve pain more effectively than aspirin does.† Anthocyanins inhibit cylcooxygenase-1 and -2 in a way that’s similar to how anti-inflammatory drugs work.† Pretty amazing, right?
Muralee Nair, Ph.D., professor at Michigan State University College of Agriculture & Natural Resources and lead researcher of the studies, says that cherries are “as good as ibuprofen and some of the nonsteroidal anti-inflammatory drugs.” Nair said that his lab results indicate that consuming 20 tart cherries could provide anti-inflammatory benefits.† Cherries can also reduce uric acid levels, help ease pain after workouts and are a great source of vitamin C, potassium and boron—a mineral that supports bone health.†
But wait. . . there’s more. You might be surprised to know that there are more than 20 anti-inflammatory compounds in celery and celery seeds, including one called apigenin. Similarly, ginger reduces pain-causing prostaglandin levels in the body, while turmeric is often more effective than steroid meds for acute inflammation.†
Eating salmon, mackerel, herring and other fatty fish can help, too. The omega-3s found in fish convert to hormone-like substances that support healthy inflammation levels and decrease pain.† Dr. Alfred Steinberg, a National Institute of Health arthritis expert, says fish oil is an anti-inflammatory agent. It acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines—compounds that damage joints.†
Other foods to enjoy as nature’s pain relievers include flaxseeds, flaxseed oil, raw walnuts, walnut oil, grapes, asparagus, broccoli, cabbage, cauliflower, tomatoes, avocados, grapefruit, oranges, apricots, anchovies, sardines, high omega-3 eggs, nectarines, tangerines, papayas, peaches, plums, watermelon, nuts and seeds, apples, bell peppers and cranberries.
What a natural, delicious way to fight back against pain!
-Extraordinary Health News

†These statements have not been evaluated by the Food and Drug Administration.  These products are not intended to diagnose, treat, cure, or prevent any disease.

Who Knew?

Athough it’s healthier to give a fruit basket as a gift, keep in mind that most fruit gift baskets are made with fruit that’s not organic. Many “holiday” fruits, like pears, apples, strawberries and cherries are considered the “dirtiest” produce contaminated with pesticide residue. So, always make sure that it’s organic. We called up Edible Arrangements, a fruit basket company, and they said their fruit generally isn’t organic, but each location sources fruit locally and will sometimes have organic produce. The only way to get an organic fruit assortment from Edible Arrangements is by contacting the store that’s making your gift basket and asking them if they have organic fruit available. Some of their baskets, such as the “Peace & Doves Festival” come with fruit dipped in white chocolate that contains partially hydrogenated oil (trans fat). You’d really be better off just creating your own gift basket with organic treats that you pick out yourself. And just an FYI – Harry & David has organic fruit gifts available online too.

Now for the good news, and an alternative worth getting!

I’ve been searching far and wide for the best holiday gift companies and found America’s Best Organics where you can create your own organic gift basket online or choose one of their combinations. I’m really excited about supporting this company because they are all about creating baskets that promote health, wellness and sustainability. Their baskets contain organic products and other eco-friendly items, made by American companies. They clearly list all the ingredients on their website – which isn’t something I generally found when researching other gift basket companies and is very helpful when shopping online.
-Food Babe

Gluten Free Health Fair

Mark your calendars for February if you live in East County (East Portland).
 
The Gresham Natural Grocers will be holding a Gluten Free Health Fair on February 7th from 12-3.

We will have classes, active and passive demo's, lots of great things to taste, some health and beauty product sampling, and much more! If you can pass this information on to your community it would be greatly appreciated. Please let me know if you'd like some further information. Thank you!

Cathy Cooke
Nutritional Health Coach
nutritionist.gh@vitamincottage.com
503-465-0130

Natural Grocers by Vitamin Cottage
407 Northwest Burnside Road
Gresham, OR 97030
Telephone: 503-465-0130

http://www.naturalgrocers.com/store-locations/gresham

Crab Rangoon Dip - A party favorite!

Ingredients:
2 cups crab meat
16 oz. cream cheese (2 blocks)
1/2 cup sour cream
4 green onions, chopped
1 1/2 tsp. gluten free Worcestershire sauce
2 Tbsp powdered sugar
1/2 tsp garlic powder
1/2 tsp lemon juice
Directions:
1. First, soften the cream cheese in the microwave for about a minute.
2. Chop your green onions. Add them and your two cups of crab meat .
3. Add the sour cream, Worcestershire sauce, powdered sugar, garlic powder and lemon juice.
4. Mix all the ingredients and bake for 30 mins at 350 degrees. Serve hot with chips, gf crackers or gf baguettes. I like Against the Grain Gourmet and Schar brands.

QUINOA WITH BUTTERNUT SQUASH, CRANBERRIES & PISTACHIOS

This delicious quinoa stuffing is packed with healthy ingredients and is full of amazing flavor! The perfect winter 'salad' or stuffing for the holidays

PREP: 15 MINS COOK: 30 MINS TOTAL: 45 MINS

INGREDIENTS:

1 butternut squash, peeled, seeded, and cubed (see tutorial for cutting a butternut squash http://www.gimmesomeoven.com/how-to-peel-seed-and-cut-butternut-squash/)
1 red onion, peeled and diced
3-5 cloves garlic, with peel still on
1 Tbsp. vegetable or canola oil (or any high-heat oil)
salt and pepper
1 1/2 cups quinoa, rinsed
3 cups chicken broth, vegetable broth, or water
zest of one orange
2 cups roughly-chopped fresh spinach
2/3 cup dried cranberries
1/2 cup shelled pistachios

DIRECTIONS:

Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil.

In a large mixing bowl, toss butternut squash, onion, and garlic cloves (with peel still on) until they are evenly coated with oil. Spread then out in an even layer on the prepared baking sheet. Season generously with salt and pepper. Roast for 30 minutes, or until soft and cooked and the edges begin to slightly brown. Remove and set aside. Discard the garlic peels.

Meanwhile, stir together quinoa, broth (or water), and orange zest, and cook according to package instructions. (Or you can follow my tutorial for how to cook quinoa http://www.gimmesomeoven.com/how-to-cook-quinoa-recipe/). When cooked, set aside.

Add the cooked veggies, quinoa, spinach, cranberries and pistachios to a large mixing bowl, and gently toss to combine. Season with additional salt and pepper if need be. Serve warm.

Image and recipe via Gimme Some Oven: http://ow.ly/FO5pT

Food Babe's Protein Rich Carrot Ginger Lentil Soup

 

Prep time

30 mins

Cook time

45 mins

Total time

1 hour 15 mins

 

Serves: 6

Ingredients

• 1 and ½ cups yellow split lentils soaked for at least 8 hours or overnight
• 2 tsp coconut oil
• 1 large onion diced
• 1 pound or 6 large carrots diced
• 2 cloves of garlic minced
• 2 inches of ginger minced (an inch more if you really like ginger)
• 1 tsp cinnamon
• ⅛ cup maple syrup or about 3 tablespoons
• 1 bay leaf (optional)
• 4 cups vegetable stock
• 2 cups water
• salt and black pepper to taste

Instructions

1. Soak yellow lentils for at least 8 hours or overnight
2. In a large pot, heat coconut oil on medium
3. Sautee onions and carrots for about 5 mins
4. Next add ginger, garlic and cinnamon and cook another 2-3 minutes
5. Add all other ingredients including the soaked lentils, bring to a boil and then reduce heat and simmer for at least 30 mins
6. Before pureeing make sure lentils are soft but still intact – if they are still hard, simmer for another 10 mins or so
7. Remove bay leaf, then puree soup in batches using a blender or directly in the pot using a hand blender
8. Serve immediately

Notes

It’s hearty and satisfying and goes perfectly with a nice raw green salad. ***Please buy all organic ingredients if possible***

10 Foods to Fight Candida

Coconut oil

Coconut oil naturally contains a fatty acid, called caprylic acid. This anti-fungal interferes with Candida growth and replication by poking holes in the walls of the yeast cells, causing them to die off.

Garlic

Garlic contains allicin, a sulphur-containing compound with natural antifungal properties, specific to Candida. When eaten raw, this little food is one of the best antifungals around.

**Apple Cider Vinegar

Apple cider vinegar is the one type of vinegar allowed on a Candida diet. Research on apple cider vinegar is limited, but it appears to contain enzymes that help break down Candida.

Cruciferous Vegetables

Cruciferous vegetables, such as broccoli, Brussels sprouts, arugula, cabbage, and radishes, contain isothiocyanates, the sulphur- and nitrogen-containing compounds that attack Candida.

Ginger

Ginger contains gingerols and shogaols, the anti-inflammatory and anti-fungal components of the ginger root. While ginger is not the most powerful antifungal of the group, it does provide significant liver support while your body is detoxifying the Candida overgrowth.

Olive Oil

Olive, flax, avocado, and primrose oils contain polyphenols, which are antioxidants that can help your body fight Candida.

Cloves

Cloves naturally contain eugenol, a powerful essential oil and extremely effective antifungal when taken internally. Clove oil can also be effective as a topical aid for fungal infections of the toe and fingernails.

Cinnamon

Cinnamon is an anti-inflammatory spice with added anti-fungal properties. Similar to caprylic acid, it appears to damage yeast cells, causing them to denature and eventually die off. Cinnamon appears to be beneficial in the treatment of Candida, H. pylori, and even head lice, but it should not be used while pregnant or in the presence of a stomach or intestinal ulcer.

Wild Salmon

Wild Salmon is an excellent source of omega-3 fatty acids, which are also known to fight fungal infections.

Lemon Juice

The essential oil of lemons contains mild anti-fungal properties.  Lemon’s main role in the diet is to help detoxify your liver as it tries to fight off the Candida.

*Fermented foods are considered ‘food’ for the good bacteria in your gut, however it can feed Candida as well.  Therefore, I recommend eradicating the Candida overgrowth first and then adding in fermented foods to help build-up your army of beneficial bacteria.

If you would like to find out for sure if you have candida overgrowth, consider seeing a functional medicine doctor, who is trained in detecting and treating candida.

-Amy Myers, MD

For more help check out my Guide to Candida eBook

Elana's Pantry Recipe

Cookie Mix in a Jar

print

• 1 16 ounce mason jar (for dry ingredients)
• 1 4 ounce mason jar (for wet ingredients)
• 1 small tag
• 1 piece of ribbon
• 1 ¼ cups blanched almond flour
• ¼ teaspoon celtic sea salt
• ¼ teaspoon baking soda
• ½ cup chocolate chunks
• ¼ cup grapeseed oil
• ¼ cup agave nectar
• 1 teaspoon vanilla extract

1. Place dry ingredients in the 16 ounce mason jar
2. Place chocolate chips on top of dry ingredients in mason jar
3. Place wet ingredients in the 4 ounce mason jar
4. Punch a small hole at the top of your tag
5. Tie larger jar with ribbon and tag
6. Give the gift of high protein yum to a friend

Hurry Down!

Once more with feeling!

Lingonberries will do a limited reopening Friday December 12th and Saturday December 13th. The hours will be from 11:00-5:00. 50% OFF everything in the store! An extra 10% OFF all frozen products!

Stop in to say goodbye to Christina and stock up for the winter.

Pasta Fagioli in the Crockpot~ just like Olive Garden

2 lbs ground beef
1 onion, chopped
3 carrots, chopped
4 stalks celery, chopped
2 (28 ounce) cans diced tomatoes, undrained
1 (16 ounce) can red kidney beans, drained
1 (16 ounce) can white kidney beans, drained
3 (10 ounce) cans beef stock
3 teaspoons oregano
2 teaspoons pepper
5 teaspoons parsley
1 teaspoon Tabasco sauce (optional)
1 (20 ounce) jar spaghetti sauce
8 ounces gluten free pasta (I like Schar and Jovial brands)

Directions:
Brown beef in a skillet.
Drain fat from beef and add to crock pot with everything except pasta.
Cook on low 7-8 hours or high 4-5 hours. Add pasta the last 30 minutes.
Serve with a nice crisp green salad and some gf garlic bread! Against the 
Grain Gourmet and Schar have some good baguettes.
Enjoy!

Support Meetings

We hope everyone is having a very happy and healthy December. Try to make good choices, be careful and be safe! It looks like our support meetings will be at PeaceHealth on the third Saturday of each month starting in January. Stay tuned for more information!

Books & Treats!

Local author and Oregonian Gluten Freedom columnist Laura B. Russell will be signing books & hosting a Q&A at Kyra's Bake Shop on Sunday 12/14 from 2-4pm.

There will be treats, too! What a great reason to check out Kyra's expansion into a cafe down the street from her original bakery.

599 A Avenue
Lake Oswego, OR 97034
(503) 212-2979

Cookie Fun!

Gluten-Free Cookie Decorating with New Cascadia Traditional TM "The Gluten Free Artisans" TM. They say:

Come decorate cookies with us!
Thursday, December 11, from 3:30 - 5:00 pm

$2 buys two vegan sugar cookies + decorations
No need to sign-up in advance. Just come on by!

3Fellers Bakery

If you are planning now for the holidays and really don't want to bake any pies, give 3Fellers brand a try. They have Apple, Pecan and Pumpkin pies that are all natural, extremely flavorful, and are certified gluten free. The crust stays light and flaky due to the chia powder that they add to it. The company was started in 2007 by a mom for her family, she has 3 sons, and she knows what it's like to have Celiac disease. Her name is Susan Feller, she is a pleasure to talk to and is totally committed to providing delicious gluten free products for every one that would like a special treat. Check out their amazing website: www.3fellersbakery.com

Grilled Cheese

Are you up for some comfort food? I made the best grilled cheese using Franz 7 Grain bread, which is nice and soft and even tastes like real bread. I put cheddar cheese, muenster cheese and some bacon on it and put it in a hot pan with a little butter. Left it in just long enough to crisp up, then flipped it over. It was so flavorful and cheesy. It tasted just like the sandwiches I remember having as a kid! Yummy!!