Monday, November 14, 2016

Thanksgiving Tasting

Thanksgiving Tasting! This Wednesday! 10:00am! This is your last chance to sample our Thanksgiving pies and rolls before committing to a special order. Tasting begins at 10:00am and lasts as long as our supplies do. In addition to pies and rolls, we will have two versions of our stuffing mix to sample, one meat and one vegetarian. We cannot wait to see you!

Wednesday, October 12, 2016

Pumpkin Praline Bars

Pumpkin Praline Bars (Grain-Free, Dairy-Free)
Yield: 9 bars
Recipe courtesy of Everyday Grain-Free Baking
  1. Preheat oven to 350°F. Lightly oil an 8x8-inch baking dish; set aside.
  2. For the pumpkin bars: In a small bowl, combine the almond flour, coconut flour, baking soda and salt. Set aside.
  3. In a large mixing bowl, add the pumpkin, honey, eggs, pumpkin pie spice and vanilla. Whisk until well combined.
  4. Add the dry ingredients to the wet and continue whisking until thoroughly combined. Add the batter to the prepared baking dish and use an offset spatula to even out the top.
  5. For the pecan topping: In a small bowl, whisk together the melted coconut oil, honey and cinnamon. Add the pecan pieces and toss well to coat.
  6. Sprinkle the pecan topping evenly across the top of the pumpkin bar batter, making sure to gently press it into the batter a bit.
  7. Bake for 22-25 minutes, until a toothpick inserted into the center comes out clean. Allow to cool before cutting into bars. Enjoy!
- The Nourishing Home

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

Wednesday, July 20, 2016

Zucchini Tater Tots

 Prep time
Cook time
Total time
Recipe type: Side, Gluten Free, Vegan
Serves: 40
  • 3 large russet potatoes, peeled
  • 2 zucchinis, about 2-3 cups shredded
  • 1½ teaspoons salt, plus more for sprinkling on top
  • Olive oil
  1. Place potatoes in a large pot and cover with cold water. Bring water to a boil and cook potatoes for 20-30 minutes, until fork tender but still have some give in the middle. Drain water and let potatoes cool until they are comfortable to handle. You want them to still be warm.
  2. Preheat oven to 425 degrees Fahrenheit. Grate potatoes on the large side of a box grater and put into a large bowl. Grate each zucchini and squeeze out the liquid using a clean dishtowel. Place grated zucchini into the bowl with the potatoes and add 1½ teaspoons salt. Use your hands to mix everything together.
  3. Line a large cookie sheet with parchment paper. Use your hands to form small cylinders with the mixture. Use about 1 tablespoon per tater tot. Place the cookie sheet in the freezer for about 10 minutes to allow them to firm up.
  4. Brush the top of each tater tot with a small amount of olive oil and sprinkle each one with salt. Bake tater tots until browned a crispy, about 30 minutes flipping halfway though. Serve with ketchup if desired.
Recipe makes approximately 40 tater tots.
- GIG of Portland

Tuesday, July 5, 2016

Is Vanilla Gluten-free?

Both vanilla extract and natural vanilla flavor are safe for those on the gluten-free diet. Even though to make each product, vanilla beans are soaked in water and alcohol, it is considered gluten-free. However, this was not known until just a few short years ago. That is why you’ll often see in gluten-free cookbooks and on gluten-free recipes sites, the term vanilla with “gluten-free” before or after it. The truth is that no vanilla – extracts or otherwise – contain gluten. Imitation and artificial vanilla extract are also gluten-free, though niether is nearly as good as the real thing.
McCormick recently began labeling their pure vanilla extract gluten-free, even though it always was gluten-free. There is no gluten-free product list on the company’s website which is annoying since they have started labeling at least the vanilla extract gluten-free. McCormick, like so many other companies, realized that some people will choose an item that is marked gluten-free over others that are not, when given the opportunity. However, there are less expensive vanilla extracts than the McCormick brand.
In Shelley Case’s book “Gluten-Free Diet: A Comprehensive Resource Guide”, vanilla, vanilla extract, vanilla flavoring and vanillin are all listed in the gluten-free additive and ingredients list. It’s again confusing for someone new to the diet who might pick up a gluten-free cookbook at the library where every reference to vanilla calls for a gluten-free version. That would indicate there might be a gluten containing version of vanilla out there somewhere.
While it’s frustrating that for so long, very little was known about what was and was not gluten-free – at least in terms of many processed foods – the safest thing to do is rely on factual information from nutrition experts like Shelley Case. She has devoted much of her dietitian career to  helping those in our community safely follow the gluten-free diet. Vanilla is gluten-free so buy whatever brand of it you want to. It matters not if  ‘gluten-free’ stamped on the box or not.

Monday, July 4, 2016

Cold Summer Breakfasts

by Michelle Spano
Start your day off on the right foot while keeping your cool. The best part? Most of these can and should be made the night before, so you can hit snooze once more…
Overnight oats: Combine gluten-free oats with your favorite milk (the same amount of liquid you’d use if making it hot) and any additional toppings like peanut butter, bananas, cinnamon, or dried fruit. Mix and pop in the fridge overnight for a healthy and satisfying breakfast that will keep you full all morning long.
Chia pudding: For a truly unique breakfast treat, mix 2 cups of your favorite milk with ¼ cup of chia seeds. Add honey or maple syrup, chopped nuts, and dates or your favorite dried fruit. It will look thin at first, but when you wake up, it will be double in size, and will be the consistency of tapioca pudding! For a smoother, classic pudding texture, blend ingredients in a blender prior to chilling. The fiber and protein will keep you going long after you start your day with this cool breakfast.
Deconstructed Smoothie Bowl: Make your favorite smoothie and pour it in a bowl instead of a glass. Top with nuts, seeds, and fruit. Somehow, eating a smoothie with a spoon just makes it more exciting!
Greek Yogurt Overnight Power Bowl: Mix one cup of Greek yogurt with gluten-free oats, peanut butter, banana, flax seeds, raisins, cinnamon and your favorite sweetener (optional). Add in pumpkin puree for an added nutritional boost! You will look forward to waking up when you know this breakfast is waiting for you!
Smoothie Popsicles: Because nothing sounds more fun than having a popsicle for breakfast! Make your favorite smoothie the night before and pour it into popsicle molds. Pop one out before you head out for your morning commute. Bonus: These are great for kids, too (and are a super sneaky way to get them to eat healthy)!
Protein Muffins: Bake up a batch of muffins for the week using Greek yogurt or protein powder. A quick Internet search will show you that there are countless recipes all over the Internet (yes, even gluten-free!) so you can get really creative. This one may not be cold per se, but a room temperature breakfast is better than hot eggs on a 95 degree morning.
Protein Shakes: The trick is finding your favorite gluten-free protein powder as your base. From there, add in bananas (keep frozen bananas on hand for the best texture), peanut butter, and any other fun additions you prefer. Throwing in blueberries and/or a handful of greens is a also great way to add some plant-based nutrition to the mix. This breakfast ensures you’ll stay cool and stave off hunger throughout most of your day.
- GIG of NA

Gluten-Free Lemon Pound Cake

    Dry Ingredients
  • 1 1/2 cups almond flour
  • 3 Tbsp coconut flour
  • 1 tsp baking soda
  • 1/4 tsp salt
  • Zest from 2 lemons
  • Wet Ingredients
  • 2 lemons, squeezed – about 1/3 cup of lemon juice
  • 2 tsp pure vanilla
  • 3 eggs, whisked
  • 1/3 cup coconut milk
  • 1/3 cup raw honey
  • 2 Tbsp melted coconut oil
  1. Preheat oven to 350-degrees F
  2. In a medium mixing bowl, combine all dry ingredients, including lemon zest
  3. In a separate medium bowl, combine all wet ingredients
  4. Pour wet ingredients into the dry ingredients bowl and stir to combine
  5. Allow batter to set for a few minutes, and then stir again
  6. Lightly grease bread pan with coconut oil
  7. Line bottom of the pan with a piece of parchment paper to prevent sticking, cut paper to fit
  8. Bake about 35-40 minutes, or until inserted toothpick comes out clean (Note: cooking times and oven temperatures may vary – don't skip the toothpick test!)
  9. Remove from oven and allow to completely cool before removing from pan
  10. Slice and serve – top with fresh fruit and coconut whipped cream if desired
  11. Keep refrigerated and covered between servings.
- Paleo Newbie

Saturday, July 2, 2016

Zucchini Noodles with Kale Pesto

Divide between two plates and top with more pesto and Parmesan.

Zucchini Noodles with Kale Pesto

Makes 2 servings (plus 1½ cups leftover pesto)
For the kale pesto:

3 cups chopped kale leaves
¾ cup packed fresh basil leaves
1 teaspoon kosher salt
⅓ cup extra-virgin olive oil
¼ cup pine nuts (toasted or raw)
5 cloves garlic, roughly chopped
3 ounces Parmesan cheese, grated (about ⅔ cup)

For the zucchini noodles:

4 medium zucchini
2 tablespoons olive oil
⅓ cup kale pesto (above), plus more for serving
2 cups cherry tomatoes, halved
Salt and pepper
2 ounces Parmesan cheese, grated (about ½ cup), plus more for serving
Grated Parmesan, for serving

For the pesto:

1. Place the kale leaves, basil, and salt in a food processor fitted with the blade attachment. Process until the kale mixture is thoroughly chopped and almost paste-like. While the food processor is still running, drizzle in the olive oil very slowly. When all of the oil is incorporated, turn off the food processor. Add the pine nuts and garlic and pulse until the mixture is combined but still very grainy, 10 to 15 pulses. Add the grated cheese and pulse just to combine, 3 to 5 pulses. You’ll need ⅓ cup of pesto for this recipe. Store the rest in an airtight container in the fridge for up to 5 days or freeze it for up to 3 months.
For the zucchini noodles:
1. Use a spiralizer to spiralize the zucchini into spaghetti-shaped noodles. If you don’t have a spiralizer, you can still make this recipe! Just use a vegetable peeler to peel the zucchini into thin ribbons.
2. Heat the olive oil in a large skillet over medium heat. Add the pesto and cook, stirring occasionally, just until the pesto is fragrant, about 30 seconds. Add halved tomatoes and zucchini noodles and cook, stirring, until the noodles are coated with the pesto and slightly softened, about a minute. Add the Parmesan and cook, stirring, just until the parmesan is melted.
3. Divide between two serving bowls and top with more pesto and parmesan, if you want!
recipe by Christine Byrne

Friday, July 1, 2016

Dark Chocolate Truffles

These Chocolate Truffles are a crowd-pleasing treat and make excellent gifts (especially for those who don’t believe eating healthy can be delicious and satisfy your sweet tooth every once in a while). This version is vegan, gluten-free and has the benefits of coconut oil (including medium-chain triglycerides and lauric acid). 
Serves: 24 truffles
Total time: 2 1/2 hours


  • 12 ounces unsweetened dark chocolate, chopped
  • ¼ cup Nutiva Virgin Coconut Oil
  • ¾ cup coconut milk (full fat) or coconut cream
  • 1 teaspoon alcohol-free vanilla extract
  • ¼ teaspoon sea salt
  • Stevia, honey or maple syrup to taste

For the coating:

  • ½ cup cocoa powder OR coconut flakes OR slivered almonds (optional)


  1. Using a double boiler, melt the chocolate and coconut oil together, stirring continuously. Add the coconut milk and whisk until smooth.
  2. Remove from heat, then add the vanilla, salt, and a little bit of the recommended sweetener.
  3. Chill mixture for 2 hours or until set.
  4. Using a tablespoon, scoop a spoonful of the mixture, roll into a ball and then roll in coating of your choice.
  5. Return finished truffles to the refrigerator and chill truffles for at least 10 minutes, then serve.
  6. Store in a cool place.
- Healthy Holistic Living

Thursday, June 30, 2016

5 Ingredient Anti-Inflammatory Brownies

Sweet Potato Brownies


  • 1 cup mashed sweet potato
  • ½ cup smooth nut butter of choice (I recommend almond or cashew butter)
  • 2 tbsp maple syrup
  • ¼ cup cocoa powder
  • Handful of carob chips (optional)


  1. Preheat the oven to 350 and grease a small cake/loaf pan
  2. On the stove, melt nut butter with maple syrup
  3. In a large bowl add the mashed sweet potato, melted nut butter and maple syrup, and cocoa powder and mix well
  4. Fold in chocolate chips
  5. Pour mixture into greased pan and bake for 20 minutes or until cooked through
  6. Remove from the oven and allow to cool completely before slicing and refrigerating
These brownies are best when cooled completely. Store in fridge or freezer and ENJOY!

- Healthy Holistic Living

Perfect Protein Salad

2 (14-ounce) cans S & W 50% less sodium garbanzo beans
1 English cucumber – peeled, seeded and diced
1 yellow or red bell pepper, seeds removed and diced
4-5 ribs celery, diced
2 carrot, peeled and diced
1/4 red onion, diced
1/2 bunch green onions, diagonally sliced
1/3 bunch parsley, chopped (about ½ cup)
The dressing:
2/3 cup mayonnaise (I used Vegenaise)
2 tablespoons lemon juice
2 tablespoons apple cider vinegar
1 tablespoon chopped fresh dill
1 teaspoon salt
1 tablespoon chopped fresh basil
1 tablespoon minced garlic
In a large bowl mix together garbanzo beans, diced cucumbers, bell peppers, celery, carrots, red onions, green onions and chopped parsley.
Mix together mayonnaise, lemon juice, vinegar, dill, salt, basil and garlic; pour over salad, mixing well.
- Deborah Enos

Wednesday, June 29, 2016

GF Flour and Tips

I'm a big fan of using gluten-free flours in place of regular flour, and even whole wheat flour. Not because gluten is inherently a bad thing, but because many gluten-free flours are lower in carbs, higher in protein, fiber, and heart-smart fats, and have a lower glycemic index.
Essentially, more of the stuff we want, and less of what we don't want – including gluten, for those with celiac disease, wheat allergies, or sensitivity to wheat or gluten.
If you're switching out your regular all-purpose flour for something more nutritious, though, make sure it's really worth it.
Almond flour, coconut flour, flax meal, chickpea flour, and black bean and white bean flours are some of my favorite gluten-free flour replacers.
Other gluten-free flours, however, like rice flour, arrowroot flour, and tapioca flour really aren't any better than regular all-purpose flour – and in many cases they have more carbs, with the same – or less – protein.
But simply buying gluten-free flours is one thing; knowing what to do with these flours can be the challenge.
Gluten is a protein naturally found in wheat, rye and barley. It gives dough its elasticity, and is also part of what makes bread rise, giving texture, structure, and shape to baked goods.
Which is exactly why cooking and baking with gluten-free flours can pose quite a challenge. It's incredibly easy – and not uncommon – to end up with a dry, crumbly product on our first attempt with gluten-free baking.
But with just a little know-how and a few strategic ingredient tweaks, cooking and baking with gluten-free flours can be relatively simple and deliciously rewarding.
We turned to the experts for their advice, including the folks at Bob's Red Mill, one of the largest producers of flours and grains, including a full range of gluten-free flours, and one of my favorite gluten-free baking experts, Carolyn Ketchum of
Ketchum is a talented baker and blogger, and, since she was diagnosed with type 1 diabetes in 2010, she has become quite the expert in all things low-carb, including gluten-free baking and cooking. She is currently working on her first low carb, gluten-free cookbook, due out in fall 2017.
Here's a summary of their tips for a beginners guide to gluten-free baking, including seven good-for-you gluten-free flour alternatives to try, and how to use them.
Almond flour
Ketchum considers almond flour to be one of the most versatile low carb ingredients. And she's quick to point out that almond flour and almond meal are two very different products.
"Almond flour should be so finely ground that you can make beautiful, fine-textured cakes that rival their wheat-based counterparts," says Ketchum.  "Almond meal (which is less pricey) is better for products that don't need a fine texture, like muffins and breads. And you don't even have to buy almond meal; you can make it yourself with a food processor."
When it comes to substituting almond flour for wheat flour, there is no guaranteed formula, says Ketchum.
Almond flour is ground almonds, so it's full of fat and moisture, entirely without gluten, and not nearly as powdery, fine and dry as wheat flour.  So there are a variety of factors to account for when adapting a wheat-based recipe to a gluten-free recipe with almond flour. 
For almond flour baking newbies, Ketchum recommends sticking with tried and true recipes for a while, to get a sense of how almond flour "behaves" in baking.
For those who are looking to experiment, however, she suggests using more flour than the original wheat flour recipe calls for – up to 50 percent more flour – and cutting back on the liquid by as much as 50 percent – to account for almond flour's lower density and natural moisture content.  She also often adds whey protein to make up for the lack of gluten, and to give the finished product more structure, allowing it to rise and stay risen.
Ketchum cautions that almond flour batter will almost always be thicker than batter for wheat-based recipes.  But resist the urge to thin it out with liquids, she says, or we're likely to end up with a soggy mess.
Coconut flour
Coconut flour is very finely ground dried coconut, with the natural sweetness and richness of coconut.
"Coconut flour is a very useful low carb and gluten-free ingredient," says Ketchum, "but it's a strange beast that behaves in strange ways.  If you attempt to treat it like wheat flour, it will taunt you out of pure spite." Or, as the folks at Bob's Red Mill put it, baking with coconut flour is a "unique experience."
One of the highest-fiber flours, coconut flour is powdery and extremely dense, and it "soaks up liquids like nobody's business," says Ketchum. Coconut flour recipes also require more eggs, and often other binders like xanthan gum, to help keep the final product intact.
Her recommendations for modifying wheat-based recipes for coconut flour are essentially the opposite of what she does for almond flour:  Use less coconut flour – as much as 50% less than wheat flour – and more eggs and other liquids. As a general rule of thumb, Bob's Red Mill team suggests an equal ratio of liquid to coconut flour.
And if you don't like the taste of coconut, you might want to try another flour, as baked goods can still taste pretty coconutty, especially if they don't have other strong flavors to mask it, like cinnamon, chocolate, or savory herbs and spices.
If you're not looking to remake an entire recipe, but just boost the fiber and nutritional value a bit, coconut flour can be used to replace up to 20% of the wheat flour called for in a recipe – just remember to add an equal amount of liquid, as well. 
Garbanzo bean (chickpea) flour
With one-third less carbohydrates than regular whole wheat flour, garbanzo bean flour adds creaminess along with a sweet rich flavor. It can be used to replace up to 25 percent of regular flour in baked goods, and it also works well to thicken soups, sauces, and gravies.
Black bean flour
A good source of fiber, black bean flour can be used as a base for black bean soups and dips, or added to veggie burgers, enchiladas, burritos, tacos and more. Because of its rich, earthy flavor, black bean flour works best in savory recipes. If you're using it for sweets or baked goods, try pairing it with bolder flavors like chocolate, mocha, or chipotle.
White bean flour
Similar to black bean flour, white bean flour can be used as a thickener for sauces and gravies, as well as a base for soups and dips. Its lighter color and milder flavor give it more versatility than black bean flour, however, and it works well in both sweet and savory recipes from flatbreads to crackers to pancakes or cookies. You can replace about 1/8 of the flour called for in a recipe with white bean flour, to boost the fiber, vitamins, and minerals.
Flaxseed meal
Flaxseed meal is rich in magnesium, fiber and heart-smart fats, and is one of the top food sources of lignans, which can have a protective effect against cancer.  Add flaxseed meal to breads, pancakes, muffins, bars, cookies and other baked goods for an extra nutritional punch and a mild nutty flavor.
While flaxseed meal is not a replacer for 100 percent of a flour, you can use flax meal to replace up to 25 percent of the flour in a recipe.  Flaxseed meal can also be used as an egg replacer in recipes for baked goods, using one tablespoon of flaxseed meal and three tablespoons of liquid to replace each egg called for in the recipe.
Commercial gluten-free flour blend
If you're new to gluten-free cooking, and experimenting with a variety of gluten-free flours is overwhelming, you can always try a store-bought gluten-free blend like Bob's Red Mill Low Carb Baking Mix to eliminate much of the guesswork – and cut carbs by nearly 50 percent.
With a blend of gluten-free flours and grains like oat bran, wheat bran, soy flour, rye flour and flaxseed meal, Bob's Red Mill Low Carb-Baking Mix can be used cup-for-cup to replace all-purpose flour in most recipes, both sweet and savory.
More gluten-free baking tips:
In addition to gluten free flours to experiment with, Ketchum also recommends keeping a stash of xanthan gum or psyllium husk on hand.
Xanthan gum is used in many gluten-free recipes, improving the texture of baked goods. It acts as an emulsifier and a binder, and adds volume to gluten free breads, cookies, and cakes.
Ground psyllium husk, often used as a fiber supplement, can be used as a substitute for xanthan gum.
Weighing versus measuring.  Gluten-free powders are often more finely-ground and powdery, making them a bit more challenging to measure with measuring cups. Using a kitchen scale to weigh flours is a more precise approach, especially for recipes where small deviations can be significant.
And finally, be patient.  "Please, please let your baked goods cool completely," says Ketchum. "It can be tempting to start cutting them up soon after they are baked, but try to resist, or you can wind up with a heap of crumbs.  The texture and cohesiveness of gluten-free baked goods always improves upon cooling and sitting.  Crackers, cookies and tart crusts will crisp up better and breads and muffins will hold together better when left to sit for an hour or two."

Wednesday, June 15, 2016

Quick Fixes for Getting Glutened

Alternative Antidotes for When You're Accidentally Glutened

After realizing I’d accidentally eaten gluten, my first thought was, should I throw up?
Celiac experts don’t recommend intentionally tossing your cookies, in part because you’re unlikely to get “all of the gluten up,” says Burkhart, a former ER doctor. But the idea of vomiting isn’t totally harebrained. “Syrup of ipecac was once used in the ER to induce vomiting when poisons were ingested.”
We queried GF&M readers about how they get through a glutening episode. In addition to extra sleep and fluids, many turn to various teas, probiotics and other intriguing antidotes. Here we list the top 9 quick fixes. None has been vetted in scientific studies but most are very safe, says Burkhart. In fact, she generally gives the green light to her patients when they ask about these modalities. Just be sure anything you’re taking by mouth is gluten-free. You don’t want to add to your misery with more inadvertent gluten.


1. Tea

Ginger and peppermint teas can help with nausea and cramping and they also help keep you hydrated. Slippery elm tea is purported to coat the gut lining and promote intestinal healing.

2. Bone Broth

Whether it’s the bit of salt, the warm liquid (warm liquid is better tolerated) or the bone broth itself, many swear by it. There’s no harm in drinking both, says Burkhart. For an easy and delicious bone broth recipe, go to

3. Probiotics

Many readers say they double or triple up on probiotics after getting glutened. The thinking is probiotics help decrease inflammation in the intestines and rebuild the gut lining. Stick to the probiotics you already use or try VSL#3, says Burkhart.

4. Psyllium and Chia Seeds

These fiber-packed food items are said to help absorb toxins—cytokines—that result when the immune system fires up after a glutening. Some also use bentonite clay or activated charcoal for the same effect. Talk with your healthcare provider about using these, including the appropriate dose for you.

5. Methyl-B12

This over-the-counter B vitamin is said to promote detoxification. As long as it’s gluten-free, methyl-B12 won’t hurt you and some say it helps them feel better faster. Ask your healthcare provider for your ideal dose.

6. Digestive Enzymes

These are used to support a digestive system that’s impaired after getting glutened. Digestive enzymes are considered very safe but whether they’re going to help is hard to say, says Burkhart.

7. L-Glutamine

This amino acid is said to help repair the gut lining. Research in patients treated with chemotherapy has shown it may help decrease gut permeability but the data is conflicting. Other uses haven’t shown much promise.

8. Meditation

There’s often a lot of anxiety surrounding a glutening. Anxiety can aggravate and even bring on symptoms.
Try meditation, says Burkhart. If you’re new to meditation check out the app Calm.

9. Mild Exercise

If tolerated, gentle exercise like walking, stretching or yoga will improve circulation and help your body naturally eliminate toxins through the liver.
Lifestyle Lessons
Regardless of what remedy you try, a glutening episode will eventually pass. If you’re able to pinpoint the culprit, use the episode as a valuable learning experience. I never again confused wheat-free with gluten-free.
The good news is that an occasional inadvertent glutening probably won’t do lasting damage. There’s not a lot of data on accidental exposure, but doctors tend to be more concerned about chronic exposure to low levels of gluten, like gluten in a daily medication, says Leffler.
“Don’t worry about long-term damage from a single exposure,” he says. “If you’re strict with the gluten-free diet and accidentally get exposed to gluten, your intestines will take a hit for a week—but they will heal.”
- Amy Burkhart, MD
Health editor Christine Boyd lives in Baltimore.

Monday, June 13, 2016

Benefits of Drinking Lemon Water

They Said That Drinking Lemon Water In The Morning Is Good For You. Here Is What They Didn’t Tell You

 16  Less –Known Benefits of Lemon Water

1.      Food- Borne Illnesses
Any type of food poisoning can be avoided with the consumption of lemon water.
2.      Alcohol Cravings
Kick the alcohol craving with drinking some lemon water at parties.
3.      Kidney Stones
Lemons contain potassium which increases citrates in the urine, which in turn prevents the formation of oxalate and flushes out kidney stones.
4.      Gall Bladder
Drinking lemon water during your meals significantly reduces the pain caused by gall bladder stones.
5.      Constipation
Due to the fact that it promotes regular bowel movements, the consumption of lemon water can prevent and treat constipation.
6.      Inflammation
Inflammation in tissues is mainly caused by acidity. Due to their anti-inflammatory properties, lemons can neutralize acidity and thus reduce inflammation.
7.      Finger Nail Health
Amazingly, the lemon water has the ability to clear the white spots that appear on the nails as well as to strengthen them.
8.      Immune System
Lemon water supports the lymphatic system which works in synergy with the immune system.
9.      Flu and Cold
Lemon is one of the best remedies for colds and flu due to its immunity-boosting, antiviral and antibacterial effects as well as the high vitamin C content.
10.  Fibromyalgia
People dealing with fibromyalgia and exhaustion are highly recommended to drink lemon water along with some yoga stretches.
11.  Colitis
Given the fact that colitis is an imbalance of the acid/alkaline levels in the body and that lemon can help balance the pH levels, lemons are one of the best remedies for colitis.
12.  Weight Loss
The pectin in lemon water can help you keep cravings in check and thus eat less during the day. Moreover, lemon water regulates the blood sugar levels and additionally accelerates the weight loss process.
13.  Acne
Drinking lemon water in the morning helps to metabolize the acidic temperature of the body which in turn prevents breakouts.
14.  Gastroesophageal Reflux Disease ( GERD)
You can replace TUMS with lemon water.
15.  Sore Muscles
Make sure you consume lemon water after a hard workout as it can significantly reduce the pain the sore muscles.
16.  Joint Pain and Swelling
Last but not least, lemon water can reduce the amount of uric acid in the joints and thus reduce inflammation. Therefore, it is extremely beneficial for arthritis sufferers.

Tuesday, June 7, 2016

Hummus Crusted Chicken Breasts

  • 1 cup plain hummus (or flavored if you like such as this roasted red pepper hummus)
  • 4 boneless skinless chicken breast halves (about 2 pounds)
  • 2 Tablespoons coconut oil or other high heat oil
  1. Cut each chicken breast piece in half (unless they are already small pieces). Pound out the thicker parts so they are the same thickness as the thinner end. This will help it cook faster in the skillet.
  2. Heat 1 tablespoon of the oil in a non-stick skillet over medium heat. Spread hummus evenly on one side of half the chicken pieces. Place the chicken hummus side down in the skillet. Spread more hummus on the top sides (the back of a spoon works well.)
  3. Cook 7 - 8 minutes then gently turn each piece over using a spatula. Cook another 7 - 8 minutes or until chicken reaches 165° F in the center. Repeat with the remaining chicken.
While I love using cast iron, this recipe definitely works best in a non-stick skillet.
- Gluten-Free Homemaker

Beets With Mustard Vinaigrette

Arrange 1 lb. sliced cooked beets on a plate. Whisk 2 tsp. dijon mustard,
1 Tb. red wine vinegar, and 1 Tb. minced shallots with 2 Tbs. extra-virgin
olive oil. Drizzle over the beets. Sprinkle with 2 Tbs. chopped salted pistachios.
Serves 4.
- Nutrition Action Healthletter

Cooking With Sprouts

Quick tip: Love sprouts in your stir-fry? Don't toss them into the pan at the last minute. Add them early enough so that they cook thoroughly. Raw or lightly cooked sprouts can harbor bugs like Salmonella and E. coli.
- Nutrition Action Healthletter

Sunday, May 29, 2016

Don't Let Gluten Corner You!

Many people know the basics about how to avoid gluten- no bread, no pasta, put down the cookie, and don’t even think about that slice of pizza! Whether you are a gluten free seasoned pro or not, though, it is very easy for gluten to sneak up on you when you don’t expect it! With there being so many different forms of gluten, it is important to know where you should be a little extra careful to ensure you do not get glutened!
Gluten Out to Eat
  • Chips & Fries could use seasonings that may have malt vinegar or wheat starch and the oil used to cook them could be contaminated if also used with breaded/ gluten containing foods
  • Omelets and eggs may have pancake batter added to them by some restaurants
    • TIP! Try and stay away from any eggs that are scrambled
  • Gluten Free pizza and baked goods could be contaminated if made in a facility that also produces non-gluten free products. Surfaces could be contaminated if not thoroughly cleaned after coming into contact with gluten containing products and wheat flour could be lingering in the air if used.
  • Meat & Poultry could be prepared with seasonings or marinades that may contain gluten.
  • Imitation crab meat used in sushi or crab stuffing or salad is many times made with fish and wheat starch to hold it together
  • Vegetables are sometimes par-boiled in the pasta water
    • TIP! Always ask for your vegetables to be cooked in fresh water
  • Many Chinese condiments may contain wheat including soy, oyster, hoisin, and bean sauces, unless otherwise labeled
    • TIP! You cannot control a restaurants kitchen but you can help protect yourself by calling the restaurant ahead of time and letting the kitchen and manager know what time you will be there, ordering your food a plain as you can, and bringing your own salad dressings, bread, or sauces that you enjoy and can trust.
Gluten In Your Kitchen
  • Crumbs in toasters can contaminate Gluten Free breads
  • Community Peanut Butter, Jelly, Butter, Cream Cheese, Mayo, and other condiments can be contaminated by crumbs or utensils used on gluten
  • If wheat flour is used in your kitchen, it is so light that the flour can stay in the air for a long time after you use it. This puts you at risk of having a reaction if you ingest it or if it settles on gluten free food you prepare after using it.
    • TIP! If you must use wheat flour, either prepare anything gluten free beforehand or wait at least a few hours after using it and clean all kitchen surfaces before preparing anything gluten free
  • Shared cookie sheets and baking pans can contaminate gluten free foods with any crumbs or breading left behind
    • TIP! Line all cookie sheets and baking pans with parchment paper or aluminum foil and change after each use
  • If you have a shared kitchen where both gluten containing and gluten free foods are frequently made, utensils, pots & pans, and many other frequently used kitchen items can become contaminated by residue left behind from gluten containing products- such as on your colander after making gluten containing pasta!
    • TIP! Keep a set of dish sponges, utensils, cutting boards, a colander, etc. separate for use with only gluten free food preparation so that what you make gluten free does not become contaminated
    • TIP! Always clean kitchen surfaces thoroughly and frequently
Gluten Off the Shelves
  • Self-basting poultry and processed meats may use gluten as a binder in items such as cold cuts, hot dogs, sausages, and some specialty/reformed meats
  • Beware of flavored ice cream and gelato! These may contain gluten or have added ingredients that contain gluten (Think cookies and cream ice cream- we know, we’re sad too)
  • Various candy (such as licorice) can use wheat flour as an ingredient- but don’t worry, there are many gluten free candies left! (Click here for an updated list)
  • Many sauces and gravies (such as soy sauce, bouillon, and envelope mixes) contain gluten as an added ingredient or uses it as a thickener. Many salad dressings are also made with wheat
  • Many soups (boxed, canned, or mixes) may be made with wheat or barley
  • Meat & Fish substitutes such as veggie burgers, sausage, bacon, bacons bits, and imitation seafood may contain gluten as a binder
  • Pickles made with malt vinegar, (which is made from barley) contain gluten. Avoid malt vinegar as well as beef barley soup
  • Some spice companies use gluten as a filler or anti-caking agent so only use pure, high-quality herbs and spices with no fillers
Non-Food Items with Gluten
  • Medications & Supplements may use gluten to bind the ingredients of the pill together
  • Makeup, Lip balm, and other beauty products may contain gluten that could cause a reaction if ingested by touching around your mouth after use
  • Communion wafers are not gluten free
  • Kids modeling dough can be wheat based and can cause a reaction if a child is playing with it and then touches their mouth
  • Toothpaste and some mouthwashes may use a form of gluten that, if ingested enough, can trigger side effects
  • Many brands of chewing gum are not gluten free and can cause major reactions due to gluten being ingested through chewing. Brands such as Wrigley’s and Trident are gluten free
Gluten in Beverages
  • Flavored coffees and teas, instant coffee, hot cocoa, and powdered milk can all contain wheat starch that is added to give bulk to the mixture
  • Non-dairy creamers and beverage flavoring syrups may also use wheat starch
  • Beer, ale, lager, and malt beverages may contain gluten but wine and distilled alcohol is gluten free. Some wine, though, may have been stored in barrels that are sealed with flour paste
Other Names for Gluten
  • Other names for wheat include semolina, spelt farina, graham, durum, emmer, farro, khorasan, udon, and einkorn
  • Latin names that could be used on labels could include tricticum vulgare (wheat), hordeum vulgare (barley), Secale ceral (rye), triticale (wheat/ rye hybrid), triticum spelta (spelt/ a type of wheat)
Remember to always read labels and ask questions to do your best to avoid being glutened. When in doubt- go without, is a good motto to follow to be safe. Also, remember that when on a gluten free diet, you may have a greater need for nutrients such as B Vitamins, Vitamin D, and Iron so be sure to take a (gluten free) vitamin and/ or consume a variety of nutrient dense foods to help keep you fueled and repair any damage you may have to your intestinal lining. Some foods that are good to help repair any current damage you may have from consuming gluten are berries, brussel sprouts, summer squash, purple kale, and quinoa. The more colors you consume each day, the more antioxidants and nutrients you will get out of it.
Also, just because something is labeled gluten free, does not mean it is a green light to consume as much as you want of it! Gluten Free processed foods can be just as high in sugar and just as unhealthy as other processed foods. A bag of cookies is still a bag of cookies- gluten free or not! Do your research so you know that what you consume is clean, uses healthy ingredients, and is third party certified gluten free! Once you find your go-to products, pay attention to the serving size and where it falls in your daily variety of ‘colors’ that you should be eating and you will feel great while doing your best to avoid gluten!

For more information:
Bakery On Main- Items to Avoid
Celiac Support Assoc. – Label Reading 101
Avoiding Gluten Cross-Contamination

Friday, May 27, 2016

Watch Out for Phthalates

Fast Food Eaters Consume More Harmful Chemicals known as Phthalates
Phthalates belong to a class of industrial chemicals used to make food packaging materials, tubing for dairy products, and other items used in the production of fast food. Other research suggests these chemicals can leach out of plastic food packaging and can contaminate highly processed food.
"Our findings raise concerns because phthalates have been linked to a number of serious health problems in children and adults."

Friday, May 20, 2016

Tropical Chicken

from Well Fed 2
by Melissa Joulwan

Serves 2-4 | Prep 15 minutes| Cook 35 minutes

  • 1 pound boneless, skinless chicken breasts or thighs
  • salt and ground black pepper
  • 1/2 tablespoon plus 1/2 tablespoon coconut oil
  • 1 medium onion, diced (about 1 cup)
  • 1 medium green pepper, diced (about 1 cup)
  • 1 medium red pepper, diced (about 1 cup)
  • 1 teaspoon arrowroot powder
  • 1 cup canned chunk pineapple, packed in its own juice
  • 2 cloves garlic, minced (about 2 teaspoons)
  • 2 teaspoons Jerk Seasoning
  • Juice of 1 lime (about 2 tablespoons)
  • 1/4 teaspoon vanilla extract (choose a gluten-free brand like McCormick)
  • 1 cup canned coconut milk

First, brown the chicken.
  • Cut the chicken into 1-inch cubes.
  • Heat a large, non-stick skillet over medium-high heat, about 3 minutes.
  • Add 1/2 tablespoon coconut oil and allow it to melt.
  • Brown the chicken – cooking in batches, if necessary – until golden all around, about 3-5 minutes per side.
  • Remove the chicken from the pan as it browns and place in a bowl to catch the juices.
Then get saucy!
  • Add 1/2 tablespoon coconut oil to the pan.
  • Sauté the onions, peppers, and arrowroot until the vegetables are just-tender, about 5 minutes.
  • Drain the juice from the pineapple chunks and add them to the pan; stir-fry until they begin to brown, about 3 minutes.
  • Add the garlic and Jerk Seasoning, stirring until fragrant, about 30 seconds.
  • Add the lime juice and stir, scraping up any brown bits stuck to the bottom of the pan.
  • Add the vanilla and coconut milk, stirring to combine.
  • Place the chicken in the sauce and pour in any accumulated juices.
  • Bring to a boil, then simmer, uncovered, until the sauce begins to thicken, about 5 minutes.

Jazz up your meal with these naturally gluten-free additions!

Avocado: Top your plate with diced avocado and a spritz of lime juice.
Toasted nuts: Sprinkle your plate with crushed toasted pecans or macadamia nuts.
Cauliflower rice: Serve on a bed of oven-roasted cauliflower rice.

Gluten Free School

To be honest, I’ve avoided sharing a list of ingredients containing gluten for a long time. I had a number of reasons why I didn’t want to do so.
First, you can’t possibly memorize all of the hidden gluten ingredients that could possibly show up in your food and body care products. I mean… would you really remember something like Amp-isostearoyl hydrolyzed or Triticale (x triticosecale)? Hmm… me neither.
Second, my experience coaching clients to go from total confusion to mastery of a gluten-free diet has proven over and over again that learning to properly read food labels is a better way to go. It’s more effective and way more efficient.
Read more here:

Wednesday, May 18, 2016

Carrot Cake Pancakes

Just Eat Real Food

via Eat The Cookie
3 eggs
2 tbsp coconut oil
1 tsp vanilla extract
1/4 cup almond meal
2 tbsp coconut flour
1/2 tsp baking powder
1/4 tsp salt
1/4 tsp ginger
1/4 tsp cinnamon
1/2 cup shredded carrots
1/3 cup walnuts
3 tbsp raisins

optional but necessary toppings:
1/2 cup mascarpone or cream cheese*
warmed up maple syrup…/12/carrot-cake-pancakes/

Sunday, May 15, 2016

7 Signs of Gluten Intolerance

Recognizing gluten sensitivity is not the easiest thing to do as symptoms can overlap other health issues making it difficult to distinguish what is causing what.
It is important to note that these symptoms can appear right after meals and may not always last long.
In other cases, symptoms can stick around for a few weeks or even chronically, which then can lead to a diagnosis of an autoimmune disease instead of gluten intolerance.
Here is a list of symptoms we can assess on our own to determine if we might have gluten sensitivity:
  1. Dizziness – Dizziness and feeling off balance is yet another sign of gluten intolerance.
  1. Autoimmune Diseases – Certainly not in all cases, but in some cases, Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, Lupus, Scleroderma, Multiple Sclerosis, and Psoriasis have been found to be rooted in gluten intolerance.
  2. Chronic Fatigue – Chronic fatigue can be caused by something as easy to fix as dehydration and as severe as HIV. If you have chronic fatigue, see a doctor about it. Fatigue, brain fog, and feeling tired especially after meals that contain gluten are another clear indicator.
  3. Keratosis Pilaris – Otherwise known as “chicken skin” that’s commonly found on the backs of arms and your thigh is the result of fatty acid deficiency caused by gluten damaging the gut.
  4. Fibromyalgia – Some people diagnosed with Fibromyalgia and chronic fatigues actually have gluten intolerance but don’t realize it. If you’ve been diagnosed, consider gluten as the potential cause.
  5. Persistent Headaches – Migraines and persistent headaches is another potential sign of gluten intolerance. They can also be signs of dehydration and other disorders. See a physician if your headaches don’t stop.
  6. Routine Digestive Issues – Gas, diarrhea, bloating, and constipation that persists seemingly without cause is one of the most obvious signs. Constipation is a common sign of gluten intolerance.

Sunday, May 1, 2016

GF Madeleines

These madeleines look sophisticated but I promise the trickiest bit is just being patient enough to decorate them. The thing to remember with madeleines is that they dry out very quickly, so it's best to eat them the same day, especially when they're gluten-free.

Vanilla Madeleines With Chocolate and Pistachio Ganache [Vegan, Gluten-Free]


Vanilla Madeleines:
  • 2/3 cup plus 2 tablespoons gluten-free plain flour
  • 3 tablespoons confectioners sugar
  • 1 teaspoon baking powder
  • 1/4 cup melted coconut oil
  • 1/2 cup soy milk
  • 1 teaspoon apple cider vinegar
  • 2 teaspoon vanilla extract
Chocolate Pistachio Ganache:
  • 1/3 cup dark chocolate chips
  • 4 tablespoons soy milk
  • 1/3 cup shelled pistachios


To Make the Madeleines:
  1. Pre-heat the oven to 350ºF. Grease a madeleine pan and lightly dust with cornflour, then set aside.
  2. Pour the soy milk and apple cider vinegar into a cup and set aside to curdle.
  3. In a large mixing bowl, combine the dry ingredients, lightly mixing them together with a fork. Make a well in the centre and pour in the curdled soy milk, vanilla extract and coconut oil. Fold the wet ingredients with a spatula, stirring until no lumps remain.
  4. Pour about a tablespoon of the batter into each madeleine mould. You don’t want to fill the molds all the way to the rim but if you don’t add enough the madeleines will be thin and really quite small.
  5. Bake for 17-18 minutes, until the edges look just golden and the tops, when lightly pressed with the tip of a finger, feels firm. Cool on a wire rack while you prepare the ganache.
To Make the Ganache:
  1. Add the chocolate chips and soy milk to a small saucepan over low heat. Wait for the chocolate to start oozing into the milk, then stir with a wooden spoon until it’s melted. Set aside to cool a little.
  2. Meanwhile, chop the pistachios quite finely. Place the chopped pieces in a small bowl or cup.
  3. To assemble: dip each cooled madeleine into the somewhat cooled chocolate ganache (it should still be liquid but barely warm), then into the chopped pistachios. Lay it out on a plate or wire rack, and repeat the process with the remainder of the madeleines.
  4. Consume within 24 hours to enjoy the madeleines at their freshest.

World's Easiest Cookie

Why They're Easy

It stuck because I really think of these as the world’s easiest cookies. To make a batch, all you do is combine almond flour, baking powder, maple syrup, and vanilla extract in a large bowl and stir. That's it! No butter, no eggs, no chilling the dough (or rolling it out). You just need four ingredients and a little elbow grease. After about 10 minutes of baking, you’re rewarded with macaron-flavored cookies that are crisp on the edges and chewy in the center.
If you follow a Paleo, gluten-free, or vegan diet, you'll notice right away that these cookies are a fit for you. However, I don't think of these as "special diet" cookies; I simply think of these as tasty cookies that I can whip up in minutes when my sweet tooth wants attention.

The Four Ingredients

1. Almond Flour

Any almond flour works in this recipe, but for the best texture and color, look for a finely ground, blanched almond flour, such as Honeyville or Bob's Red Mill. Be sure to avoid almond meal; it's coarse texture leaves the cookies slightly crumbly.

2. Baking Powder

If you follow a grain-free diet, you’ll want to make your own grain-free baking powder or order a specialty version online because most commercial baking powders contain a grain-based starch, usually cornstarch, to prevent clumping. If you don't follow a grain-free diet, use whatever baking powder you have on hand. (As long as it's fresh, of course.)

3. Maple Syrup

Look for a dark maple syrup labeled Grade A "Dark with Robust Flavors" (until recently this was called Grade B). If you can't find dark maple syrup, use a lighter grade. When made with a lighter-colored syrup, the maple flavor of the cookies won't be as pronounced because the lighter the syrup, the more mild the flavor. Avoid pancake or table syrup, as those syrups usually contain corn syrup and artificial flavoring and those ingredients affect the flavor and texture of the cookies.

4. Vanilla Extract

There's a surprising amount of vanilla extract in this recipe. The vanilla unifies the almond and maple flavors and brings out a slightly butter-like flavor from the almonds.

The World's Easiest Cookies

Makes about 16 cookies

2 cups finely ground almond flour (227 grams)
1/2 teaspoon baking powder
1/3 cup dark maple syrup (100 grams)
2 teaspoons vanilla extract
Adjust an oven rack to the middle position and preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
Whisk the almond flour and baking powder together in a medium mixing bowl. Switch to a wooden spoon and stir in the maple syrup and vanilla. Stir until a sticky dough forms and holds together.
Drop rounded tablespoons of the dough onto the prepared baking sheet, about one inch apart. For crisp cookies, press down the dough lightly with the flat bottom of a drinking glass or measuring cup. (If the glass sticks to the dough, dip the bottom in water.) For softer cookies, don't press down the dough.

Bake until the edges are golden-brown, about 12 minutes. Allow the cookies to cool on the pan for about 3 minutes, then transfer them to a wire rack to cool completely. Cool baking sheet between batches.

Recipe Notes

  • Mix-ins: Add 1/2 cup chopped chocolate, nuts, or dried fruit to the batter before baking.
- The Kitchn

Paleo Tortilla Recipes

1.  Simple Paleo Tortillas.  This recipe from Stupid Easy Paleo is a classic.  The dry mix consists of arrowroot starch and coconut flour.  These are more of a crepe style than a tortilla as they are swirled in a pan until very thin.  They cook up quickly and freeze well.
2.  Paleo Plantain Tortillas.  Plantains are readily available in most grocery stores and look similar to a banana. Simone from Zen Belly Catering shows a simple technique for blending the ingredients and baking in the oven.  She suggests using these as a wrap for school lunches as they’re small but soft and pliable.
3.  3 Ingredient Paleo Naan Bread.  Another popular paleo recipe is from Ashley at My Heart Beets. This Naan “bread” pairs perfectly with any traditional Indian dish but can also be used as a tortilla or wrap.  And with only 3 ingredients, it couldn’t be simpler!  Ashley has a video on this and offers other recipes using this.
4.  Paleo Tortillas.   An easy recipe from the Paleo Cupboard using almond and tapioca flours. You’ll get a flexible but strong tortilla that can be filled with all sorts of things!  The author recommends a tortilla press which you can find online here.
5.  Grain Free Tortilla Shells.  Flaxmeal and Cassava flour are the base in this nut-free tortilla shell from Simple Roots Wellness.  Cassava flour is relatively new to the paleo scene and is popping up in recipes around the web.  It’s no wonder, as its consistency is really close to wheat flour.  This yields a less gummy and more fluffy tortilla.
6.  Secret Ingredient Baked Paleo Tortillas.   This recipe from Whole New Mom calls for only four ingredients, two of which are surprising but still easy to find in most grocery stores.  I especially like that you can bake these instead of cooking on the stove.
7.  Paleo Tortillas.  These pliable tortillas from Primally Inspired have an extra boost of nutrition (and color) with a surprising ingredient: pumpkin!  The pumpkin can be substituted with mashed sweet potatoes, another nutrient dense food.  Kelly gives suggestions for giving them a sweet or savory flavor depending on how they’re used.
8.  Coconut Flour Crepes.  These crepes are starch free, making it a safer option for those of us with sensitive digestive systems.  Although Dr. Meghan Birt suggests these as a vehicle for breakfast type foods (almond butter, berries, whipped coconut cream), they can certainly be used for savory dishes as well.  Double the recipe and freeze the extras for a quick snack.
9.  Easy Tasty Tortillas.  This simple recipe from Orleatha at Level Health and Nutrition uses one of my favorite fats, lard!  The photo in the post shows the tortillas being used as a sandwich wrap.  Perfect for a mess-free meal on the go.  Find pastured lard here.  
Paleo tortillas are a perfect make-ahead item you can cook in bulk and freeze.  Cook once… eat two (or three or four) times!  Of course, as with anything moderation is key.  These paleo tortilla recipes tout healthier ingredients than their traditional counterparts but should never make up the bulk of your diet.

Saturday, April 30, 2016

Pecan Brittle

  1. In a large bowl, whisk together egg white, agave, salt and cinnamon
  2. Toss nuts in the egg white mixture to coat
  3. Pour nut mixture onto a parchment paper lined baking sheet
  4. Bake at 300° for 30 minutes, until nuts are browned
  5. Allow nuts to cool for 5 minutes, then break apart and serve
- Elana's Pantry

Gluten Free Gigi

May is Celiac Awareness Month!

Happy last day of April! I'm ready to welcome May for warmer days, Mother's Day, for celebrating my oldest turning 23 (!) and for celebrating and helping to increase awareness about Celiac Awareness all May long. I hope you'll join me. Get your celiac awareness going with this article, which I think it GREAT for sharing with those who might be new to understanding the celiac lifestyle.

I'll be sharing posts that highlight various aspects of celiac disease, working with other bloggers and foundations to spread the facts about this serious autoimmune disease and I'll also be posting a Celiac Fact each day of May on my Facebook page. I try to do this every year, adding new facts and updated info each year, so I hope you'll visit me there and share those with your friends, family and anyone who might benefit from that info. If you aren't sure but think you might have CD, give this article a read: 4 Reasons You May Want to Know if You Have Celiac Disease.

I'm also looking forward to training for the Run10 Feed10 race that's happening this fall and sharing all my tips and ideas on keeping fit post 45 (!!) on the blog occasionally and on Instagram everyday. My commitment as a 2016 Women's Health Magazine Action Hero is to share a candid post each day about what it means to keep fit, fabulous and healthy *at a certain point* in life. :) I hope you'll join me there and peek inside my world of fitness, food and fun - it might surprise you how little it takes to keep a body looking and feeling great!

Thank you for all your emails this week with questions on topics you'd like me to cover on the blog. I appreciate you so much!!

Another great May Celiac Awareness bonus is the May Love with Food Box. Not only is the May box 100% gluten-free as usual, in honor of Celiac Awareness, the May box will also be free of the top 8 food allergens!! I'm SO excited for this one I can hardly wait. Expect lots of Enjoy Life Foods goodies coming your way if you're signed up like I am!

Get 50% off your first Love with Food GF Box today and the May box will be on its way at an amazing savings to you! 

Also, if you're a Kindle Unlimited subscriber like me, you can get my book, The Gluten Free Solution FREE via Amazon. You can also get a paperback here or the Kindle version here.

Don't forget to follow along on Facebook, Twitter, Pinterest and see my life behind the scenes on Instagram!

Enjoy the weekend,