All Posts tagged Gluten-Free Foods

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.


  • 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


  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!



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.



Top 3 Easiest Grow-It-Yourself Vegetables For Any Size Space – No Yard Needed

Top 3 Easiest Grow-It-Yourself Vegetables For Any Size Space – No Yard Needed

Joy to Wellness welcomes guest blogger Karen Orlich, CEO of k.o. kidz, with tips on how easy Grow-It-Yourself (GIY) veggies can be this season! Not only is gardening easy on your pocket-book, it’s a great way to stock your fridge with delicious and healthy gluten-free foods. 

Kick off your spring with easy Grow-It-Yourself (GIY) vegetable plants!  GIY allows better taste, nutrition, and quality of your food while also providing control of what goes in the soil and on the plants.  With little effort, you can guarantee organic, healthy food for yourself and your family without the costly price tag!

k.o. kidz picked out the easiest and most common vegetables to grow in any space large or small — no yard needed.  Plant these now to enjoy a hearty harvest this summer and fall.  You won’t believe the difference in taste from the store bought varieties!

(Sweet) Potatoes

potatoes sweet-potatoesA startling fact — conventionally grown potatoes are one of the most toxic crops produced; showing 10 times the amount of pesticides vs organic, when tested by the Environmental Working Group (EWG).  Why?  Because potatoes are saturated with pesticides and grown so close to the soil surface that they’re routinely exposed to fungicides and pesticides that are absorbed through the thin skin into the meat of the potato.  This means that “simply washing or peeling the potato isn’t enough to get rid of the potentially toxic chemicals”, according to Pediatrician Dr. Alan Greene.

All potatoes are remarkably protein rich. The plants are high yield producers and strong performers in poor soil and cool weather.  Home-grown varieties taste much better and come in a rainbow of colors.  The greens of sweet potatoes resemble ivy, outcompete many weeds, and are edible raw or cooked!   So easy to grow in pots or small garden spaces.  Don’t forget one of the most important steps, sweet potatoes must be cured after harvest. This will help them to develop their flavor (they won’t have much immediately after being dug up).  Place the sweet potatoes in an area with a temperature of 85-95 degrees Fahrenheit with 80-90% humidity for 5-10 days.  After this, they should be ready to eat!

All varieties of plants can be ordered on-line too.  We’ve had great success with plants from Streambank Gardens.  All vegetable plants are grown from USDA certified organic seed stock without using synthetic fertilizers and chemicals.


peppersMultiple varieties of peppers including bell and hot peppers have been tested by EWG and are also considered toxic from pesticide residue that is easily absorbed through the pepper’s thin skin.  EWG recommends buying only organic peppers to avoid the toxin intake.  Of course, growing them yourself is even better!  Peppers contain Vitamin C, carotenoids (includes alpha-carotene and beta-carotene for fighting cancer), and antioxidants.

There are dozens of varieties from small Cherry peppers (1.75” in diameter) to large Sweet Bell peppers (4” wide and 7” long) with varying degrees of ‘heat’ to provide many options for home growers.  Chile, Cherry, and Banana peppers can be contained in pots and grown indoors in the winter and moved outside after the final frost.  The variety of bright colors (yellow, red, orange, green, and purple) make a fun addition to any patio or outdoor space too!  These can be planted in easy grow bags to move in and out of sun or inside during the winter.  We love the colorful bags frompepper grow bag Gardener’s Supply Company (reg. $12.95/bag).  These are a great option for those with limited space.  They’re made from a felt-like fabric that lets roots breath so plants won’t suffer from heat build-up, overwatering, or poor aeration.  And, they fold flat for off-season storage.



Home grown tomatoes burst with flavor and are delicious right off the vine after baking in the sun.  An experience you just can’t get in a grocery store!  Widely known for their outstanding antioxidant content, tomatoes are also a good source of Vitamin C, help lower LDL cholesterol and are now linked to bone health.

Smaller plant varieties such as Tiny Tim, Pixie, Small Fry, and Patio can also be grown easily inside.  Inside or out, you’ll need strong supports to keep the tomatoes off the ground to have maximum sun exposure and if outside, avoid pests.

tomato herb topsy turvyYou can’t go wrong with a hanging ‘bag’ planter like the Topsy Turvy from  Clean Air Gardening (reg. $9.99) for easy care (no weeds and fewer pests!) and space savings.  These can hang on a fence to create a vertical wall garden as well as provide privacy on decks and porches.  Be careful not to keep in a shaded spot though as tomato plants require 6+ hours of sunlight each day.  Some varieties are drought resistant but always keep the base of plants mulched to retain water.  They make the perfect addition to those full sun, hot spots in your yard or patio where everything else dries up!