Saturday, March 31, 2018

Vegan Gluten Free Punpkin Bread

Sometimes the blank canvas I use for my recipes is a packaged product. When purchasing a packaged mix I look at the ingredients and the additions I must make. I try to find a low sugar and low sodium product that is high in fiber and has limited ingredients (that you can pronounce).



I purchased King Arthur Flour Gluten Free Pumpkin Bread Mix that is fortified with Iron, Calcium, and Vitamin B.



The package calls for me to add: 
1/4 cup vegetable oil
3 eggs
2/3 cup milk
1 cup chips or nuts (optional)

What I did...
I substituted 3 FLAX EGGS for the eggs to make it vegan
I used olive oil
I substituted canned pumpkin for the milk
I created a crumble as a topping with 1/2 cup diced walnuts, 1/2 cup oats, and 1/4 cup brown sugar



The cooking time increased to 45 minutes ... monitor to see if it is done after 30 minutes.

Friday, March 30, 2018

Making Something Sweet for Easter? Try Paleo Friendly Sweeteners in your Recipes.


Since I have had to adhere to a gluten free lifestyle I have focused on clean eating. A Paleo diet is focused primarily on the consumption of real, unprocessed, non-packaged food (think lean meats, eggs, vegetable and limited quantities of fruits and nuts), the Paleo diet involves foods that are basic but nutritious. Grains, dairy, and processed foods are off the list, as are sugars – an oft-hidden staple of our modern diets.



While other ingredients are more avoidable, sugar or sweeteners – in some variation – are used to enhance the taste in many packaged products. They can be obvious elements, part of candies and desserts, or ambiguous components of so-called healthy foods, such as turkey bacon and fat-free salad dressing. Many packaged gluten free products are packed with sugar ... read the labels to make good choices!

Jenny Ivy shares low-glycemic and paleo-friendly sweeteners include: Raw Honey, Erythritol, Jerusalem Artichoke Syrup, Lucuma Powder, Monk Fruit, Raw Maple Sap, Stevia (dried leaf), and Yacon Syrup. 

Source: New Hope Network / Delicious Living

Adjusting to a Gluten Free Diet as a Senior Citizen

Change is more difficult as we age. Changing one's diet is incredibly challenging for a senior citizen. Many seniors are tired of decades of preparing meals and rely on prepared or semi-homemade foods. Many seniors approach meal time as an opportunity to socialize with their peers. When obstacles are placed in the way of a senior and his or her opportunity to socialize, their world may narrow. While learning to live a gluten-free lifestyle can be daunting to anyone, it provides unique challenges to seniors over age 65.



Once considered a disease that affects mainly children, doctors now know that gluten issues can affect anyone at any age. But for older people who may be grappling with other health issues, getting a proper diagnosis can be tricky because the symptoms mimic those of a number of other ailments

After a diagnosis, lifestyle changes can be made. The good news is most gluten issues can be managed with diet alone, and the growing awareness of the gluten-free lifestyle means living gluten-free has never been easier. Julyne Derrick addresses how to adapt to a gluten free lifestyle as a senior citizen. She advises people contact favorite restaurants to ask about gluten free menus, read labels in the grocery store, and talk to your pharmacist about prescriptions you regularly take as the first steps to take. 




Nutrition Deficiencies in Modern Diets


People today do not always get all of the nutrients they need from each meal. Some people rely on packaged foods due to hectic lifestyles. A diet heavy in nutrient-poor, refined, and highly processed foods can lead to vitamin deficiencies. Others eat relatively clean foods from the exterior of a grocery store. The produce found in stores may lack all the vital nutrients due to modern farming techniques, particularly the practice of planting vegetable and fruit varieties that increase yields but result in less nutrition per bite.

Getting the nutrients you need not only helps you avoid deficiency-related conditions, but also may increase your energy levels, keep your immune system in top shape and ward off chronic diseases. So eat as healthfully as you can, and use supplements to make up for shortfalls. The common nutrients missing in modern diets include: Vitamin D, Vitamin E, Vitamin K, Vitamin A, Vitamin C, Calcium, Magnesium,and Zinc.



How do you know you have a deficiency? There are a few signs to look out for, but you can contact your health care provider for a blood test to get an accurate read. 

A Vitamin D deficiency can weaken your bones, muscles and immune system. Vitamin D may protect against chronic conditions like heart disease and cancer, too.  

Signs of deficiency in Vitamin E are most common in people who have trouble absorbing fat. The deficiency may result in nerve damage, vision problems and weakened immunity.
 
Without enough Vitamin K, blood can’t clot properly if you’re injured. Preliminary research suggests the MK-7 type may help prevent atherosclerosis and osteoporosis.

Deficiencies in Vitamin A can decrease night vision and immune function. People can convert beta-carotene from fruits and vegetables to vitamin A, but this ability is reduced in as many as 27–45 percent of people, based on their genetics.

Obvious signs of vitamin C deficiency—swollen, bleeding gums and limb pain—typically don’t appear unless daily intake is very low (below 10 mg) for several weeks. But preliminary research suggests a low intake may contribute to low-back pain because your body needs vitamin C for healthy ligaments, tendons and bones.

Over time, calcium shortfalls can increase risk of osteoporosis and bone fractures. But supplement in moderation. Some evidence suggests excess calcium intake from supplements may harm heart health, possibly by depleting magnesium.

Shortfalls of magnesium may show up as muscle cramps and twitches, anxiety, fatigue, irritability, poor concentration and headaches, among other symptoms. Long-term use of acid-reflux drugs called proton pump inhibitors may lead to magnesium deficiency.

Zinc deficiency may show up as hair loss, white spots on fingernails, poor sense of taste, weakened immunity, wound-healing difficulty and more. In obese people, zinc supplements may improve sensitivity to insulin, a hormone that keeps blood sugar from spiking

Marsha McCulloch, RD researched the deficiencies in our diets and the supplements that will help people balance out their diet. Follow the hyperlink to read more from Delicious Living and New Hope Network. 

Gluten Free French Toast

I made gluten free French Toast using Udi's Gluten Free French Baguettes (available at the gluten free mall - link on the blog).



I used one baguette and cut the bread on the boas to allow for more of the egg mixture to soak into the bread.

One helpful hint when making French Toast ... use old bread (you can let is sit out for a few hours or overnight) as it absorbs the liquid better.

I love French Toast ... a deconstructed egg sandwich that can be a finger food.  I prefer not to have my french toast "eggy" ... but you may prefer an eggy/custard style. If so, soak your bread longer and cook it on low (or bake in the oven on non-stick foil).

Ingredients:
  • 4 organic eggs
  • 1/4 cup almond milk
  • 1 french baguette
  • 1 tbsp butter (so nothing sticks to the pan)
Instructions:
  • Combine eggs and almond milk
  • Soak bread in mixture for about 10 minutes on each side
  • HINT: You can cook additional egg mixture that is not absorbed as a mini side of eggs
  • Add butter to the pan...melt
  • Cook french toast for about 5 minutes on each side (medium heat)


Serving Ideas:
  • Serve with fresh fruit
  • Top with honey
  • Top with powdered sugar
HINT: French toast is great as a grab-and-go snack ... warm or cold. You can always make a large batch and save some for later!

Wednesday, March 28, 2018

Thin Stackers ... a Rice Cake that impersonates a Cracker!

I love the Lundberg Farms Red Rice 7 Quinoa Thin Stackers that I was introduced to at the Gluten Free and Allergen Friendly Expo in Del Mar, California in February.



These SALT FREE snacks are great on their own OR with hummus and roasted veggies or slices of cheese!


Sunday, March 25, 2018

Gluten Free Peanut Butter Cookies with a Sunwarrior Flair

I modified my flourless peanut butter cookie recipe to include Sunwarrior Mocha Warrior Blend plant-based protein. The addition created a soft cookie with a hint of chocolate flavor!




BASE INGREDIENTS:
1 cup NUT BUTTER - pick the flavor you prefer ... homemade or store bought ... creamy or chunky
1/2 cup SUGAR (increase flax seed or protein powder and cut down here if you wish)
1 FLAX EGG (you can use a traditional egg if you wish)
1/2 cup FLAX SEED
1 TBSP VANILLA
1/2 cup Sunwarrior Warrior Blend Mocha



INSTRUCTIONS:
  1. Prepare the flax egg. As it rests preheat the oven to 350 and line cookie trays with parchment for easy clean up  
  2. After the flax eggs "sets" (about 5 minutes) combine all ingredients in a stand up mixer. After a minute or two, stop the mixer and scrape the sides of the bowl to get the ingredients that slid UP the walls. Mix again for about 1 minute to fully combine all ingredients.
  3. Make sure your hands are clean ... then get them dirty by creating gold ball sized balls of the nut butter mixture. 
  4. Bake as balls or use a fork to criss-cross and flatten a bit
  5. Cook for 15-20 minutes depending on size of cookie and oven temperature
  6. Let cool so they hold their shape when you go to eat them!
  7. Store in an airtight container. You can refrigerate to extend the shelf life.

Salmon Patties featuring iwonorganics Protein Chips

Cooking is a creative endeavor for me. I love to try new products and new combinations to evolve recipes.



My mother has been making salmon patties for me since I was a child. In this recipe I made a few modifications to the traditional formula my mother has used and passed down to me.



Ingredients:
2 flax eggs
2 tbsp dill
1 bad of crushed iwonorganics protein chips (Sea Salt)
1 can salmon
oilve oil for sauteeing

Instructions:
  1. While the flax eggs are congealing, crush the chips drain the salmon, and remove the skin and bones
  2. Combine all ingredients and form into patties (one can of salmon makes 4-6 depending on the size you prefer)
  3. Sautee each patty for 2-4 minutes on each side then finish in an over preheated to 350 for 20 minutes


What I love about these patties is that they store well. The seem to taste better after resting.



Saturday, March 24, 2018

Gluten Free Lifestyle and Omega 3 Supplements

I have been taking an Omega 3 supplement for many years at the recommendation of my dermatologist. The Omega 3 DID help my skin and I have been a fan of it for years!

Omega 3 supplements have many health benefits including helping your eyes, heart, mind, and mood. In an effort to age gracefully, I take care of myself through regular exercise as well as through good nutrition. Cognitive problems like dementia run in my family so I hope the Omega 3 supplements will help me fight off my inheritance forever...or as long as possible!



Read the full article at Delicious Living.

Friday, March 23, 2018

Gluten Free is a Lifestyle, not a Diet

Those that need to maintain a gluten free diet for health reasons need to look into eliminating gluten from all aspects of their lives. My latest New Hope Blogger Box came with a bottle of Innovix Labs Multi Strain Probiotic.



I have been taking a daily probiotic for years to maintain a healthy digestive system. This has proven to be beneficial both before and after I was required to follow a gluten free lifestyle.  I like a probiotic that is stomach acid resistant so the good bacteria actually make it to my intestines. This probiotic has everything I seek in a supplement!

This probiotic does not need to be refrigerated; therefore it can be taken with you when you travel.


Berry Overnight Oats Featuring SunWarrior

I found some beautiful berries in the store and was excited to eat them alone and use them in recipes. The natural sugar in berries is something I enjoy so I enjoy finding creative ways to enjoy the berries I overbuy before they begin to spoil!

I made overnight oats using SunWarrior's Warrior Blend Berry Flavor Warrior Blend . The recipe was great tasting and satisfying. I kept me going through teaching three fitness classes back-to-back-to-back last Saturday morning.



The recipe is simple, what is complicated is the patience it requires to allow the flavors to marry. I like to put the overnight oats together before bed, then finish just before serving in the morning. You can always make just a few hours in advance as a snack for later in the day.

Ingredients (per jar):
1/4 cup SunWarrior Warrior Blend Berry Flavor
1 TBSP Chia Seeds (organic if you can)
3/4 cup oats
1 cup almond milk (or milk of your choice)
3/4 cup berries
Optional:
1/4 cup coconut
drizzle of honey

Instructions:
Layer the following in the jar:
  • 1/4 cup SunWarrior Warrior Blend Berry Flavor
  • 1 TBSP Chia Seeds (organic if you can)
  • 1/4 cup berries (I used a mixture of raspberries and blueberries)
  • 3/4 cup oats
  • 3/4 cup almond milk
  • 1/4 cup berries




Seal the jar and refrigerate.

Before serving, stir the contents of the jar and add 1/4 cup of almond milk and 1/4 cup berries. Add optional honey or coconut if you wish.







Wednesday, March 21, 2018

Rice Chips


I had the opportunity to try Rice Chips from Lundberg Family Farms when I was at the Gluten Free and Allergen Friendly Expo in Del Mar, California in February. I fell in love with the chips!

I have been purchasing Lundberg Family Farms rice cakes for years. When I noticed they had chips, I was excited to try them! The chips are crispy, light, and airy. They stand up to hummus and salsa and are a great side dish to a gluten free sandwich.

Thanks Lundberg Family Farms for the great Gluten Free, Organic, and Non-GMO products!


Greek Style Spaghetti Squash

I love baking when the house is cool and I need to add a little bit of heat ... without turning on the heater.



Today my blank canvas was a spaghetti squash. I cut it lengthwise and removed the seeds. I placed it in an oven preheated to 350 and baked it cut side down on a piece of non-stick aluminum foil.

I knew the squash was done when the outer shell started to brown and was soft to the touch.  The time to cook will be different based on the temperature of your oven and the size of the squash.

I decided to turn half of the squash into a Greek Style Spaghetti Squash. I sauteed 1/2 cup diced sweet onion and 1/2 cup diced red bell pepper in olive oil until the onions were translucent. I removed the squash from the shell, added the squash to the sauteed vegetables, and returned the mixture to the squash shell. I topped with 1/2 cup feta cheese and salt and pepper to taste.



You can serve in the squash bowl or put into another bowl. You can add olives and beets if you wish to make it more like a greek salad!

Tuesday, March 13, 2018

Gluten Sensitivity is NOT New ... the Celebrity Fad Has Drawn Awareness




Gluten sensitivity did not begin in the last 20 years. The public has learned about gluten intolerance and sensitivity because many celebrities and many people in the public eye have chosen to follow a gluten free diet as a means to lose weight.



People have been aware of gluten sensitivity for centuries.  In 1 AD, the Greek physician Aretaeus coined the term koilikos ("suffering in the bowels"), the term would eventually become celiac. In the 1880s the English doctor Samuel Gee was the first to define celiac disease as a malabsorption triggered by food. His belief was that a cure would come from diet, not medication. Sixty years later, in the 1940s Dr. Willem Karel Dicke definitively identified gluten as celiac disease’s dietary trigger, establishing the first effective treatment: the gluten-free diet.

One hundred years after Samuel Gee declared that celiac disease could be cured by food, companies began to produce gluten free products in the 1980s. Thanks to the innovation of companies like Glutino, Bob's Red Mill, and Pamela's Products the food industry started to manufacture products for people who must avoid gluten. Their innovation has defined the gluten free products industry. 



In the last ten years I have had to adhere to a gluten free diet. The marketplace has expanded exponentially and gluten free products can be found in most stores and restaurants. The Gluten-Free Certification Organization began certifying gluten-free packaged foods in 2005. This simple addition to a package makes shopping much easier for those who need to avoid gluten. 

The companies that produce products for special diets have made cooking and enjoying meals with friends enjoyable again for many people! 

Some content derived from Delicious Living and New Hope Network.  Jenna Blumenfield's article Gluten's curiousjourney: A history of gluten

Thursday, March 8, 2018

Iwon Organics Chips + Cinnamon Apple Cream Cheese

Iwon Organics Cinnamon French Toast Protein Chips are are great snack on their own. They are also sturdy enough to hold up to the weight of a dip. Keeping with the cinnamon theme, I added homemade cinnamon applesauce to reduced fat cream cheese to create a cinnamon-on-cinnamon protein packed snack.

Homemade Apple Sauce:
  • Dice 1 apple
  • Add to a pan with 1/4 cup of water
  • Simmer until liquid is absorbed and apple the texture you want it (you can cover and cook slowly or leave the top off and cook faster). Add more liquid if the apple requires that...monitor to get the consistency you wish!
  • Sprinkle with cinnamon to taste


Cinnamon Applesauce Cream Cheese
Create a 1-1 ratio of cinnamon applesauce to cream cheese ... stir and combine.

SERVE
Chill (if the applesauce was FRESH) OR serve right away if the applesauce was pre-made and already chilled when added to the cream cheese

Wednesday, March 7, 2018

Overnight Oats Sunwarrior Style

My blank canvas today was a mason jar. This is a busy week so I decided to make a few breakfasts in advance. The overnight oats I made for my husband and myself featured Sunwarrior Vanilla Bean flavor Illumin8 . This on-the-go breakfast takes 5-10 minutes to prepare and just needs to set in the fridge overnight. The ingredients meld together while you sleep! An effortless and healthy meal IS easy to make!




Ingredients (Serving Size = 2)
  • 1 single serving package Sunwarrior Illumin 8 Vanialla Bean 
  • Fresh fruit
  • Dried fruit
  • Chia seeds - i prefer organic
  • Oats
  • Almond Milk
  • Honey (to taste)

Instructions
Prep Time
Add the following in layers in the mason jar:
  • 1/3 cup of fresh fruit to a mason jar (I used pomegranate seeds)
  • 1 tbsp chia seeds 
  • 1/2 package single serving package Sunwarrior Illumin 8 Vanialla Bean 
  • 1/3 cup dried fruit (I added cranberries)
  • 2/3 cup oats
  • 1 cup almond milk


Wait Time:
Let rest overnight
  • Stir
  • Taste ... add a drizzle of honey to taste of needed
  • Top with 1/3 cup dried fruit - I layered cranberries again
  • Enjoy!


Tuesday, March 6, 2018

Stuffed Butternut Squash with Crunch Bites

When I roasted a butternut squash the other day I left the base intact as a shell to stuff at a later date. I love to make food ahead and find ways to make each meal different.



You may wonder what I did with the other portion of the squash.  I promise you it did NOT go to waste! I sliced the "neck" off the butternut squash base and removed the hard outer shell. I cut the neck into one-inch rounds, added to non-stick aluminum foil, sprayed with some olive oil (salt and pepper to taste) and baked at 350 for about 30 minutes.

For lunch today I diced 1 cup of vegetables (leeks, garlic, and asparagus) and sauteed them in olive oil and 1/2 cup of low sodium vegetable broth. Just before the liquid fully absorbed, I added 1 cup of cooked quinoa and 1/2 cup cooked black eyed peas. I stirred to combine and then added to my squash bowl. I made two, one for my husband and one for me.



In a small container we had 1/2 cup of Crunch Bites Honey Mustard Almonds to add to the dish after we warmed it. The addition of the Crunch Bites was amazing! It added flavor and texture that made the meal!



Ingredients:
  • Prepared ahead of time: quinoa, butternut squash, black eyed peas (any bean will do)
  • 1 cup of diced vegetables of your choosing
  • 1/2 cup low sodium vegetable broth
  • 1/2 cup Honey Mustard Crunch Bites



Amaranth Pucks

The blank canvas I worked with for this recipe was AMARANTH! I love using Bob's Red Mill grains of discovery as they provide complete protein and you can be satisfied without eating a large portion.

I have made AMARANTH FRITTERS many times following the directions on the package. After making gluten free spaghetti and meatballs I decided to make amaranth balls. I planned to use the balls as bite sized treats with dipping sauces.

I made the amaranth according to package directions ... a 1 to 2 ratio of amaranth to liquid. I used water as I made a double batch to use in many recipes ... with different flavor profiles. You can add broth of you prefer to infuse the amaranth with flavor from step one!

The "balls" I was attempting to make turned out to resemble hockey pucks. As a sports fan, I am fine with that! How fun it would be to make amaranth hockey pucks for a hockey themes party ... Stanley Cup Party Ideas!




Ingredients:
  • 2 cups cooked amaranth
  • 2 eggs
  • 1 cup gluten free all purpose flour
  • Oil to sautee the pucks
  • Non-stick aluminum foil for baking the pucks

Instructions:
  • Preheat oven to 350
  • NOTE: The amaranth can be precooked.
  • Whisk the 2 eggs
  • Add in the amaranth and stir well. Break up any lumps. 
  • Add the flour and stir well. 
  • Add some oil to a pan and heat to medium high
  • Shape the amaranth mixture into balls or pucks and add to the warm pan
  • Cook 3-5 minutes on both sides
  • Transfer to non-stick aluminum foil and bake for 3 minutes to finish the cooking process. 

The amaranth will turn out to have a slightly crispy outer shell and a soft texture inside.



Serving suggestions:
Serve with dipping sauces
Add to the plate with stir fry vegetables and gluten free rice noodles
Add to noodles made with zucchini and pasta sauce




Monday, March 5, 2018

OHi Superfood Bar

I was introduced to OHi Superfood Bar at the Gluten Free and Allergen Friendly Expo in Del Mar in February. The Almond Crunch bar was chewy and satisfying. It fueled me for hours. I had a busy day filled with teaching three yoga and fitness classes as well as getting in my own workout. It kept me going as a snack between regular meals. It was easy to digest so I felt satisfied, not uncomfortable during all of the activity I had scheduled. I cannot wait to try the other flavors.




Check out OHi Superfoods ... I think you will like them too!


Saturday, March 3, 2018

Gutsy + Chia = Satisfying Snack Dip

I was lucky enough to find some great organic strawberries at the store and decided I needed to buy them. I had some as a snack, I added some to yogurt, and I used some in a dip. My canvas was a strawberry, I found out how well the fruit can multi-task!



To create the dip, I added one pouch of Energy Fruits Gutzy Apple, Strawberry, Kiwi, and Kale to a glass pyrex container. I added 1 TBSP of organic chia seeds and 2 diced strawberries to the Gutzy. I stirred and let rest in the refrigerator overnight.

The next day I cut 6-8 large strawberries into slices and baked them in an over preheated to 350. The strawberries do not lose their shape, but they do dry out a bit.



To serve, add the sliced strawberries to the plate as well as the dip. Use the strawberries to "scoop" up the dip. You can also use toasted gluten free bread or rice cakes as well.



NOTE: You can increase the chia seeds to create a dip of a thicker consistency. I would add 2 TBSP next time for fruit dipping. If I was just using bread or rice cakes, 1 works well.

Shrimp and Spinach Pizza

The blank canvas I used today was a gluten free pizza crust by Udi's (on sale right now on the gluten free mall - link on side of blog).  I had a small portions of assorted vegetables that I thought would make a perfect pizza or pasta. The crunch of the pizza crust enticed me to make a pizza!



For this pizza I used:
  • 1 cup of diced sweet onion, garlic, and leek
  • 2 cups of rinsed and diced fresh spinach
  • 6 frozen pre-cooked medium shrimp 
  • olive oil
  • gluten free pizza crust
  • 1 cup of cheese
  • crushed red pepper

Instructions:
  • Preheat the oven to 350 and remove frozen pizza crust from the freezer
  • Prior to assembling my pizza, I sauteed the sweet onion, garlic, and leek in a pan with 2 tbsp olive oil
  • After 5 minutes add the frozen shrimp and continue to sautee till defrosted
  • Remove the shrimp from the pan and remove tails. I diced the shrimp but they can be left intact. Cook's Choice!
  • Add the spinach to the pan with the shrimp
  • Cook until spinach begins to melt



Assemble the Pizza:
  • Place the crust on a pizza tray and brush (or spray) a small amount of olive oil on the crust
  • Sprinkle crushed red pepper flakes if you wish some heat ... more if you want more heat
  • Spoon the shrimp and vegetable mixture on the crust and try to spread evenly
  • Add 1 cup of cheese (evenly)
  • Bake for 10 - 12 minutes  until the cheese melts and the edges of the crust appear to tan/brown 
  • Remove from heat and let rest 5 minutes before cutting and serving