All Posts tagged GF

Refreshing Minty Green Smoothie

Refreshing Minty Green Smoothie

This smoothie is refreshing and light, and a great way to start the day!

Ingredients:

  • handful of spinach
  • 5-6 mint leaves
  • 3 tbsp raw whole flax seed
  • 1/2 banana
  • 2-3 strawberries (frozen or fresh)
  • 1 1/2 cup water (for creamier version, replace 1/2 cup of water with milk of choice)
  • couple ice cubes

Directions:

Combine all ingredients in a blender or NutriBullet, blend until smooth.

What’s your favorite green smoothie recipe? Share it by sending me a tweet or posting it on my Facebook page!

Share
More

Coconut Lentil Curry by Chef Susan Pachikara of Cardamom Kitchen

Coconut Lentil Curry by Chef Susan Pachikara of Cardamom Kitchen

This month I welcome Chef Susan Pachikara of Cardamom Kitchen who shares her recipe for Coconut Lentil Curry. Trust me when I say this recipe is AMAZING (and EASY to make!)

Serves 6

INGREDIENTS

1 cup masoor dhal (red lentils)
½ cup diced onions
1 tablespoon minced garlic
2 cups water
1¼ teaspoons salt
¼ teaspoon cayenne
1 teaspoon ground cumin
10 to 15 fresh curry leaves (optional)
¼ teaspoon ground turmeric
2 cups coconut milk
2 teaspoons canola oil
1/8 teaspoon brown or black mustard seeds
1 dried red chili, torn in half

INSTRUCTIONS

Place the dhal in a medium size saucepan. Rinse it several times and drain.

Add ¼ cup onions, garlic, water, salt, cayenne, cumin, curry leaves, and turmeric to the saucepan. Bring to a boil.

Reduce the heat to medium-low and cook until the dhal softens and expands, about 15 minutes. If foam forms on the surface, skim it off with a spoon.

Reduce heat to low and stir in coconut milk. Cook for 2 minutes.

Place the oil in a small skillet over medium heat. Add the mustard seeds. When they start to pop, immediately add the remaining ¼ cup onions and dried red chili and stir. Lower the heat to medium-low and cook until the onions begin to brown.

Swirl the seasoned onions into the dhal.

 Want to learn more from Susan about Indian cuisine? Sign up for her Culinary Tour of Devon Avenue! 

About Chef Susan:

Through cooking classes and culinary tours of Devon Avenue, Chef Susan offers home cooks and food lovers a portal to the authentic flavors of India. Her classes feature hands-on instruction for individuals or groups who want to bring the flavors of India home. Come discover the wonders of cardamom and curry leaves. Leave your passport behind. See www.cardamomkitchen.blogspot.com for a sample of Susan’s favorite family recipes.  To schedule a cooking class or culinary tour, contact Chef Susan at cardamomkitchen@gmail.com.

More

Polenta Casserole with Chicken Sausage & Fried Eggs

Polenta Casserole with Chicken Sausage & Fried Eggs

Polenta Casserole with Chicken Sausage & Fried Eggs

This recipe will be a crowd pleaser at any weekend brunch! Packed with protein, it will also satisfy your appetite. Craving breakfast for dinner? This is a perfect option too for mixing up your evening routine.  Serves 6 people.

Ingredients

  • Cooked 1 batch of polenta (use Bob’s Red Mill Gluten Free Corn Poletna for GF option)
  • 1 lb ground  chicken sausage (spicy if you prefer)
  • 1 yellow onion, diced
  • 1 pepper (green, yellow or red), diced
  • 1 bunch greens (kale, chard or spinach)
  • 1 pint cherry tomatoes, sliced in half
  • 2-3 cups extra water (to make consistency of grits, so less dry than recipe calls for)
  • 6 eggs
  • Sea salt and black pepper, to taste

Directions

  1. Pre-heat the oven to 200° Fahrenheit
  2. Cook the polenta per the instructions on the package. Have 2-3 cups of water on hand to add as they cook – you’ll want it to be a little soupy in consistency.
  3. As the polenta is simmering, prepare the chicken sausage in a sauté pan. Once cooked through, spoon into a 15 x 10 glass casserole dish and add the tomatoes. Place into the oven to keep warm.
  4. Continue to stir the polenta. Add water every few minutes to keep them from thickening.
  5. Next, sauté the onions, green peppers and greens (add a little butter if necessary) until onions are soft and greens are tender. Add to the casserole dish and return to oven.
  6. Once polenta is ready, remove casserole dish from the oven and combine with other ingredients. Mix all ingredients together well.
  7. On a griddle or in a large sauté pan, cook 6-8 eggs to over easy (if you don’t like runny yolks, cook longer.)
  8. Spoon the polenta mixture into individual bowls. Top each bowl with one egg.
  9. Sprinkle a pinch of sea salt and black pepper to taste and enjoy!

Looking to incorporate more healthy recipes like this into your  food routine? Not sure how to get started? Contact me to schedule an introductory health coaching session and we’ll create your next steps!

 

More

It’s Summer Time! Let’s make some REAL pasta (Gluten-Free, Grain-Free)

It’s Summer Time! Let’s make some REAL pasta (Gluten-Free, Grain-Free)

After a cool start to the season, it’s finally feeling hot and humid – a sure sign that the Chicago summer has arrived!  I’m enjoying the tastes of the season though missing last summer when I worked on an urban farm (on Uncommon Ground’s rooftop in Edgewater). Life doesn’t get much better when your office is a garden! Whole Foods

Working on the farm provided constant motivation to eat seasonally, and one of my favorite summertime foods is zucchini! As a gluten-free girl who’s also focused on avoiding processed and packaged foods as often as possible, I love using zucchini to make NOODLES!

Making zucchini noodles takes little time…just a few minutes for prep and sautéing and you’re done! An added bonus – you’ll feel good about choosing a healthy whole-food alternative to the starchy packaged noodles you usually prepare when craving pasta.

Though zucchini noodles obviously don’t taste exactly like wheat or brown rice pasta, I promise you’ll be pleasantly surprised by their texture. Use them as you would regular pasta — you can add your favorite pasta dish ingredients – chicken, pine nuts and other veggies – then top with pesto or marinara sauce. Pasta night will still be pasta night, just slightly different. But hey…different is FUN!

Want to give zucchini noodles a shot? Check out this great how-to video by Jennifer Connor Fitness. (And by the way, if you’re craving pesto but need a dairy-free version, try this recipe by Danielle Walker of Against All Grain)

 

More

Vegan chipotle bean burgers

Vegan chipotle bean burgers

Chipotle  Bean Burgers (Vegan)

Need a break from meat?  Lighten it up with meat-free options like these vegan chipotle bean burgers. Serve with a side of greens or a homemade sweet potato fries.

This recipe makes 6 patties

Ingredients:

  • 1 15 oz can black beans, drained
  • 1/2 c broccoli, chopped
  • 1/2 c peas
  • 1/4 c white mushrooms, diced
  • 1 1/2 tsp soy sauce (use gluten-free tamari for GF version)
  • 1 1/2 tsp rice vinegar
  • 1/2 c red pepper, diced
  • 1/2 walnuts, chopped
  • 1/2 cooked brown rice
  • 1/2 GF quick cook oats
  • 1/4 c whole wheat flour (use almond flour for GF version)
  • 1 tsp chipotle powder (add more for spicier burger)
  • 1-2 tbsp oil, for cooking (coconut or grape seed are good options)

Directions:


  1. In large mixing bowl, combine beans, broccoli, peas and mushrooms. Mash with potato masher or large spoon
  2. Add soy sauce and vinegar. Mix well.
  3. Next add peppers, walnuts, rice, oats, almond flour and chipotle powder. Mix until you have a mushy consistency.
  4. Form patties. Don’t make them too thick.
  5. Heat oil on medium in large pan on stovetop.
  6. Cook patties until lightly brown on both sides.
  7. Enjoy!

Looking to incorporate more healthy recipes like this into your  food routine? Not sure how to get started? Contact me to schedule an introductory health coaching session and we’ll create your next steps!

More

Gluten-free & lovin’ It! Why my life is better (and yours will be too) without gluten

Gluten-free & lovin’ It! Why my life is better (and yours will be too) without gluten

As a health coach, I help clients get rid of gluten. But we never talk about it as a “sacrifice” or “giving something up.” So please repeat after me:

“It’s not about what I can’t eat.  It’s about what I can eat! And my options are endless!”

I know…sounds cheesy, right? But go ahead, say it out loud (you know you want to!). Then check out this list of naturally gluten-free foods, which proves that your options on a gluten-free diet really are endless. (And note that my list doesn’t even begin to cover all the foods in the world that are naturally gluten-free!)

If you’re reading this, you or a family member probably is gluten-free or at least considering it. And if you’re like most GF people, it’s because you’re looking to improve your health.

You’re not alone! The National Foundation for Celiac Awareness says 21 million Americans have gluten-related disorders. Or, if you’re one of the lucky ones, you don’t have a medical condition, but still find the diet appealing because you’ve gotten wind of how great it’s made others feel. Just recently, the New York Times published the article “Gluten-Free Eating Appears to Be Here to Stay” which features a top New York chef who has even embraced it in his Italian restaurant.

But back to “sacrifice.” You know from your own experience that going gluten-free sounds like giving up something you really, really love to eat. That’s how it made me feel in the beginning. And it’s true, at first, a life without gluten seems like a tremendous loss. For starters, who doesn’t love baguettes and homemade pasta?!

But who enjoys feeling sick?! If, like me, you’ve struggled with issues like irritable bowel syndrome, chronic fatigue, fibromyalgia or eczema, or even received a definitive diagnosis of Celiac Disease, you’re the first to trade those awful symptoms for your beloved bread or beer.

I remember the day I was talking with my healthcare practitioner, glumly listing all the stuff I couldn’t eat, and he said to me, “Why not look at it from a different point of view? Focus on what you can eat.” From that day on, I did exactly as he advised, and my relationship with food changed forever.

Before, I was an unhealthy vegetarian eating a diet full of processed foods, fake meats, and gluten-containing grains. On that great day I began to open myself up to a world of variety and flavor! Today I’m a fearless eater and I’m more open to trying new foods than I ever imagined I could be. My food life is simply grand, and it all started when I committed to a gluten-free diet and adopted my personal mantra, “It’s about what I can eat!”

What made adopting this mantra possible? A commitment to what really matters – my health. Not only did I have to reprogram my attitude toward food, but also ask myself the question “Why does my health matter?” and now I want you to do the same.

Your answer to this question will be a personal one, and undoubtedly linked to what matters to you in your own life. This could be your children, your spouse, your pet, your work…again, it’s personal. And when you have figured it out, you’ll find it much easier to prioritize your health, which includes a gluten-free diet.

Having trouble making the connection? Think about your life with gluten and without gluten. The former works against your health, while the latter works in favor. And when you don’t have your health, you can’t live your life to the fullest.

For example – going gluten-free helped me regain energy and healthy digestion, and diminished my joint pain. But for me personally, these health benefits meant so much more – I literally gained my life back. I could go to work without the fear of falling asleep at my desk or in a meeting (gluten made me extremely tired). I could enjoy dinner with friends and family and not worry that my stomach would become upset (I suffered from severe IBS for nearly 15 years).

Best of all, my husband and I began enjoying the outdoors with vacations out west. Before going gluten-free, I had agonizing knee pain and a lack of energy, which limited my interest in an active lifestyle. Today, outdoor activities like biking, hiking (and even surfing!) are mainstays in all of our travels. Last year alone we traveled to Hawaii, Nevada and Arizona.

My clients have also experienced positive life changes after adopting their new mantras. Take my client Kate, for instance. Going gluten-free meant relief from excruciating eczema that she’d been suffering from for years. Once off the gluten, not only did her skin begin to improve, but she also started down a path of paying attention to the foods she put into her body with the goal of eating for her health. Today she is at her ideal weight, frequently working out and a member of a soccer league. To her, a Celiac diagnosis and a gluten-free diet helped her create the active and healthy lifestyle she’d always dreamed about.

What I’m getting at here is that going gluten-free can literally give someone his or her life back. It did for me and it has done the same for many of my clients. And for someone with Celiac Disease or a non-Celiac gluten-sensitivity, there is so much to gain with a gluten-free lifestyle.

So, if you’ve convinced yourself that a gluten-free lifestyle is too hard, or not worth the pain, or something to feel bad about, think again. Take a deep breath and ask yourself, “Why does my health matter?” This will lead you down a more positive path, and empower you to embrace a gluten-free lifestyle. What’s more, you’ll be taking control of your health and in turn, your life.

Enjoy your gluten-free life – it’s going to be AMAZING!

 Need support going or staying gluten-free? Check out my Gluten-Free Coaching program.

More

Crispy Baked Chicken Legs

Crispy Baked Chicken Legs

This month I welcome guest author, Tiffany Hinton, whose blog Gluten Free Mom Certified inspires moms everywhere to make delicious and nutritious gluten-free meals for their families. Today, Tiffany shares her most recent kitchen creation – crispy baked chicken legs!

Ingredients:
3-4 lbs chicken drumsticks or wings
1 tbs marjoram
2 tbs oregano
1 1/4 tsp smoked salt
1 1/2 tbs garlic powder
1 tsp paprika
1 tsp white pepper
1/2 tsp dried chipotle ground
1 GF chicken boulin cube, crushed
2 tbs oil

Instructions:
When ready to bake, preheat oven to 425 degrees. Place chicken in a large bowl, with all the spices, and then drizzle with 2 tbsp oil. Cover chicken completely with paste. Line a baking pan with foil; top with a wire rack. Arrange chicken legs out in a single layer. While the chicken legs are baking, oil will slowly drip to the bottom of the baking pan. Bake chicken legs until cooked through and skin is crispy, about 45-50 minutes. Rotate wings half way through – roughly 20 minutes. Rotate drumsticks and cook additional 30 minutes. Remove and serve with yogurt sauce or African pepper sauce.

About Tiffany Hinton
Tiffany started blogging in June of 2010, while going through treatments for fertility. Like many others, she struggled to talk about her experience, leading to an online journal for sharing emotions and heart. Following the birth of her first child she began to share gluten-free substitutes for her favorite family recipes on her blog, GFmomcertified.com. After three children in just three years, gluten free coking has become a necessity. Discovering she was not alone in the challenge to feed a gluten-free family opened the path to writing Gluten Free Mom Certified. She creates and shares recipes each week on her blog to help GF mothers meet the challenge of GF cooking.

More

Jon Stewart Gets Personal About Celiac Disease – The Shmooze

Jon Stewart Gets Personal About Celiac Disease – The Shmooze

This video features an informative conversation that Jon Stewart recently had with Jennifer Esposito, author of Jennifer’s Way, a book about the health challenges she faced as a person with Celiac Disease. Jon Stewart’s son happens to also suffer from this disease.

Celiac Disease is an autoimmune disease that is caused by gluten damaging the small intestine. The small intestine is vital for one’s health, as it is responsible for food and nutrient absorption in our bodies. Those with Celiac Disease should not ingest gluten, which is a protein found in wheat, rye and barley and any foods or ingredients derived from these grains. Gluten can also show up in medicines and other products like cosmetics.

What’s great about the interview is Jennifer’s emphasis on her journey to being properly diagnosed, and the struggles she faced along the way when doctors did not believe her symptoms were real. This is the case for so many individuals who unknowingly have Celiac Disease but are suffering from a range of debilitating symptoms like chronic fatigue, bowel disorders, insomnia, depression and more. As Jennifer points out, the search for an accurate medical diagnosis can be long and difficult. Jon Stewart lists a few his son experienced and as Jennifer states, there are approximately 300 associated with the disease.

It’s great to see a serious and sensible conversation about Celiac Disease  (and gluten in general) being held in the mainstream on a program like the Daily Show. Often the dialogue occurs without caution or sensitivity towards those who suffer from gluten-related disorders. The more conversations we can create like these, the better off the entire gluten-free community will be.

Jon Stewart Gets Personal About Celiac Disease – The Shmooze.

 

More

Gluten-Free Labeling in Whole Foods, Trader Joe’s and Mariano’s

Gluten-Free Labeling in Whole Foods, Trader Joe’s and Mariano’s

 

Whole Foods Market
I recently submitted questions to each of the mainstream grocery stores in my area (north side of Chicago – Whole Foods, Trader Joe’s and Mariano’s) where I frequently do my grocery shopping to determine what their in-store Gluten-Free labeling really means. As you may or may not know, currently there are no FDA regulations in place that require a food manufacturer to prove a food is really gluten free (i.e., contains less than 20 PPM) even if it is labeled as such. There’s good news though – the FDA passed a new rule in 2013 that will go into place in August 2014 that will make this a requirement. (You can learn more about the labeling law on the National Foundation for Celiac Awareness website). In the meantime, we should all know what these stores’ policies are in relation to the foods they label as gluten-free in their stores.

Here’s the question I submitted to each store:

I’m gluten-free (by medical necessity) and I’m curious how your gluten-free labeling works. I’ve noticed some of your packaged foods are labeled with a “gluten-free” sign. As you probably are aware, right now there are no FDA regulations in place that require a food manufacturer to prove a food is really gluten free (i.e., contains less than 20 PPM). The FDA passed a new rule that will go into place in August 2014 that makes this a requirement. Can you tell me if the foods in your stores marked with the signs fit within the “less than 20 PPM” category” (therefore most likely certified by an accredited agency like GIG) or if they just mirror what’s on the label, which wouldn’t necessarily mean it was GF at this point in time.

Here are the responses I received:

Whole Foods Market

From Whole Foods:

Thank you for contacting us about in-store “gluten free” labeling. Our policy is to only make in-store “gluten free” claims via shelf tags, signage, etc. for products that have been reviewed and approved by the Global Quality Standards Team. Our position is that a Gluten Free claim should mean that the gluten level in the product is below 20 ppm, and that any Gluten Free product claims should be substantiated by quality assurance and testing protocols that verify the gluten level.

We also have a store specific Gluten Free Shopping list that is continuously updated and only contains products that have been approved and are available in our store. For your convenience I’ve inserted the link that will take you to the online Halsted Gluten Free Shopping list. If you like we can gladly print out a copy for you the next time you’re in the store.

http://www.wholefoodsmarket.com/service/gluten-free-products-list?store=6563

Please feel free to contact us directly if you have any other questions or concerns

From Trader Joe’s:

Hi Joy,

Thanks for the inquiry. All of our products labeled with the words “Gluten-Free” have been laboratory tested to meet the required 20ppm or less per serving. The “No Gluten Ingredients Used” List is for products that are made WITHOUT gluten, but have not been tested for ppm.

You may call us at 626.599.3817 with any questions you have.

From Mariano’s: Note – I have not received a definitive response from Mariano’s yet but did receive a phone call within 24 hours of my request letting me know they are looking into it. I will update this post when once I receive their response. 

 

More

Teach your kids to eat healthy foods, part 2

Teach your kids to eat healthy foods, part 2

Last month I joined forces with Karen Orlich, CEO of k.o. kidz, a green-living and organic lifestyle company, to compile some of the best tips (mom and kid tested!) to help you empower your kids to engage in healthy eating. Our tips included “encourage and reinforce” and “hosting ‘Lazy Suzan’ dinners”  This month we’re at it again with even more tips!

Tip # 3: Have some fun at the grocery store with Grocery Store Games!

Getting our kids to eat healthy foods can feel like a chore, and so can grocery shopping! Yet it’s important we do both, so why not combine the two and make your next trip to the market both fun for the kids and an outing you can feel good about as a parent?

Yes, we know, it’s not always easy to keep your child calm in a crowded grocery store. But then again, it’s important to not disengage them from the process completely…kids need to learn about food!

So, rather than placing your child in the cart and handing him/her a box of cookies to snack on while you hurry through the store, think about the grocery store as a learning environment full of COLORS, PLANTS and READING materials! (It’s also a great place to learn manners when interacting with store employees!) It’s with this point of view you can challenge your child to engage in foods and learn about what’s healthy and what’s not. Try these games out the next time you’re at the store:

Search for the Colors of the Rainbow: Bring a picture of a rainbow to the store and ask your child to find fruits or vegetables for two or three (or all!) colors of the rainbow. With this game, teach your children that a healthy diet is a colorful diet. The more colors, the better!Organic Produce

Count the Ingredients: As Michael Pollan reminds us, when we shop for packaged foods, it’s important to choose options with minimal ingredients (he suggests 5 ingredients or less). For kids who can count or are learning, ask them to count the ingredient labels on food packages. If there are more than 5, ask them to put it back and then explain why. (As your kids learn  to read, you can also challenge them to search for unhealthy ingredients like “sugar”, “high fructose corn syrup” or “trans fat”).

Tip #4: Make the ‘Common’ Foods Healthy

This is a great way to transition your kids to healthier eating.  It’s helpful (and fun!) to include them in the food preparation while also teaching them what ‘healthy’ really means.

Gluten Free PizzaPersonal Pizzas: Pizzas can be made from 100% whole wheat (always check the label for ‘whole’ wheat) sandwich rounds or tortillas (for a gluten-free version, check out Amy’s GF sandwich rounds or use 100% corn tortillas) with grilled onions, peppers, tomatoes, etc.  Or, simply bake (we use our toaster oven) the veggies on the bread with tomato sauce.  Olive oil with fresh basil and/or oregano is a delicious alternative to tomato sauce and herbs can be cut from a plant grown in your kitchen or garden.

Hot Dogs: The all American classic!  Unfortunately, traditional hot dogs are loaded with sodium and fat.  Try Applegate Organic Turkey hot dogs, rated #1 turkey dog by Health magazine.  Avoid the salt and high fructose corn syrup, store-bought versions and have the kid help make homemade ketchup (and relish!) with these easy, 15 minute or less recipes from Wellness Mama and Eating Well.

Macaroni & Cheese: The ultimate comfort food for all ages.  Have you looked at the chemical additives and preservatives in that powdered cheese pack?  We know – you’re busy and don’t have time to make your own cheese sauce.  Au contraire!

Start with GF organic brown rice pasta (for gluten-free version) or whole wheat macaroni (yes, your kids will eat it!). Grab a block of fresh organic cheese, cut into thin slices, and add to cooked, drained, warm macaroni (or any small pasta noodle) in pot.  Add light coating of olive oil and mix well with pasta.  Broccoli (or other veggies) can also be added to the pasta for flavor and an added health kick.  We stand the broccoli up to make ‘trees’ and ‘stumps’ in the macaroni ‘field’.  It’s ok to let kids play with their food once in a while if it helps get them to eat it, right?!

Dessert: Every kid wants DESSERT!  So choose tasty alternatives like:

Greek yogurt (double the protein of regular) with fresh fruit, applesauce, baked apple with cinnamon and raisins (core apple, fill with cinnamon and raisins, add 2-3 tablespoons of water to microwave-safe bowl, and ‘bake’ in the microwave until soft), or fruit smoothies (easy to mix in veggies and the kids won’t even know it).  Try one of these recipes from delish.comGF Dessert

We also discovered several websites with recipes for homemade fruit and nut bars (similar to Larabars, which are great GF treat!)  These are a great substitute for brownies and cookies!  An extensive recipe list can be found here.  Delicious and nutritious!  Yum!!

Do you have any tips to share? Like these suggestions? Would love to hear from you! Send me a tweet or post to my Facebook page!

More