Add Coconut Oil to Your Pantry

Coconut related products are gaining popularity and can be found in many aisles in the grocery store. Coconut water is popular to re-hydrate after physical exertion. Whole coconuts, coconut oil, coconut butter, coconut milk, coconut "flesh", and shredded coconut are just a few of the products available in stores. I have been enjoying adding coconut oil and coconut butter to recipes.

Coconut Oil

Why Cook With Coconut Oil?

• Coconut oil is solid at room temperature and is substituted for butter in many vegan recipes. Coconut oil is free from TRANS FATS, gluten, cholesterol, and animal products. It is easy to digest, gives you fast energy, and it is not stored as fat.
• Coconut oil is known to be 90% saturated fat. We have been told to stay away from saturated fats as they are known to raise "bad" cholesterol, the LDL.  Studies have shown that although coconut oil is HIGH in saturated fat it gives "good" cholesterol, the HDL a nudge. 
• Coconut oil is good for cooking as it has a high smoke point and a long shelf life (no need to refrigerate after opening). 

Your Body will Benefit from Coconut Oil

• Coconut oil is known to be good for you skin as it has antimicrobial and antiviral activities.
• Coconut oil is known to be good for your brain as it supports memory.
• Coconut oil is good for your heart, eyes, and joints. 
• Coconut oil contains 14 grams of healthy fats
• Coconut oil contains 6,200 mg of lauric acid to support a healthy metabolism
• Coconut oil contains 550 mg of capric acid to support healthy inflammation response 
• Coconut oil can be used as a leave in conditioner for your hair
• Coconut oil applied to the nail bed can work to prevent nail breakage

For more information, read the full article at Delicious Living.
For more information, read the full article Ask The Doctor: Coconut oil and health from Harvard Medical School.

I am NUTS for COCONUTS

I am NUTS for COCONUTS

Young coconuts have been on sale at the store recently and I have been taking advantage of the deals! In order to take advantage of the deals, I needed to purchase a STURDY knife. Luckily, I found one on sale at Target!

Coconut Water

I love cracking open a coconut and drinking the water. Most coconuts I have found contain about 10 ounces of liquid. Coconut water provides a good source of fiber, potassium, calcium, magnesium, and manganese. It is a great choice for re-hydration to replenish electrolytes lost during exercise.

Crack the Coconut 

Step One: To crack a coconut you need to peel the plastic wrap off of the young coconut and use a sharp knife to peel off the white layer from the top. I suggest you place the blade of the knife at the top of the coconut and push out to avoid cutting yourself.
Step Two: Once the brown shell is exposed, take the blunt heel of the knife to the edge of the coconut and hit the nut. Hit it a few times to start a crack and work around the shell. NOTE: Some water may splash out if the nut is full of water. If this happens, drain the coconut ASAP then continue removing the top.

Coconut Flesh

The flesh of the young coconut can be scooped out of the shell with a stiff plastic spatula. It can be eaten on its own or added to dishes.

Gluten Free in Budapest

Gluten Free Travel to Europe

Plan Ahead

Food

Traveling to Europe with food allergies is something that requires planning.  Prior to travel, I have been downloading and printing Gluten Free Travel Cards so that a language barrier does not stop me from communicating my dietary needs to food service personnel. These cards have been a tremendous help!

I pack gluten free snacks for the long flight and trips through the airport. Many airlines will provide gluten free meals on international flights, check with the airlines as you research.

Lodging

My husband and I seek out vacation rentals so we can have a kitchen to cook. This provides us with the opportunity to prepare gluten free meals and have snacks on hand. Not only is this a "safety net" as it may be difficult to find a plethora of gluten free restaurants in the city in which we are traveling, but it also is a cost savings!

Gluten Free in Budapest, Hungary

Budapest is a beautiful, cosmopolitan city. It has been nicknamed the Paris of the East and the Bangkock of the West.  The Danube flows through the city separating Buda and Pest. The city is busy in the summer as many cruise ships dock and the passengers get out and explore the region. My husband and I found the city very BIKE FRIENDLY but found the cost of bike rentals to be higher than in other cities we have visited. The city has beautiful architecture to explore as well as historical monuments/sites. The market is a wonderful place to explore as well as the caves and thermal baths. 

Below are pictures of the Holocaust Memorial (near Parliament), Parliament at night taken from the Castle, and the Cave Church.

Everywhere you turn in Budapest there is a beautiful building. Along the river you see one beautiful bridge after the next. My husband and I enjoyed visiting Margaret Island, a local getaway in the middle of the Danube. There is even a small zoo on the island!

Gluten Free Cooking

My husband and I enjoyed finding different gluten free products in the store and cooking in our apartment. The vegetables were excellent and we found great pasta and bread too!

This yogurt was excellent ... with fresh fruit and toast!!

The abundance of paprika was a delightful addition to a meal!

Sandwiches always taste better on great bread. Gluten free breads in Budapest were easy to find and high quality.

Gluten Free Dining

PadThai WokBar is a restaurant we visited often. The food was great AND healthy, the prices reasonable, the restaurant had a steady stream of patrons, and the employees were very friendly. The employees went out of their way to teach us simple Hungarian terms to help us with our communication!

Each dish was gluten free, tasted great, and was prepared within minutes! The desserts were a treat too!

Travel with a food allergy requires planning. Do not let a food allergy stop you from exploring a new place. Focus on what you CAN eat. Focus on the CAN and you will have an enjoyable trip and learn invaluable lessons about other cultures! Travel is a great teacher!

Sunflower Date Tastes Great

Zego Bars are a snack for everyone

Adults and kids will love the taste of Zego Bars. They are filled with NATURAL ingredients and are:

• Organic
• Kosher
• Paleo Friendly
• Allergy Friendly
• Vegan 
• NON-GMO
• Low-Glycemic
• Diebetic Freindly

They do NOT include:

• Gluten
• Soy
• Peanuts
• Dairy
• Soy
• Sesame 
• Grain

Zego Bars are for everyone. Zego Bars were developed to focus on what one CAN eat, not on the restrictions based on allergies or medical needs. Zego Bars taste great and are nutritious.

I enjoy taking Zego Bars in my pocket or bag when I am on an outdoor adventure. I lead an active lifestyle and enjoy being on-the-go. I always keep a Zego Bar in my Car and one in my gym/yoga bag so that I have it, in case I need it!

My husband and I took delicious SUNFLOWER DATE bars with us on our near-sunset hike. The bars masterfully combine two flavors we love and were a great snack to bridge the gap between lunch and dinner for us so that we could add in our late in the day hiking date. We took Zego Sunflower Date Bars on our Date! The scenery was beautiful and the Zego snacks excellent.

Take Zego to School

Zego Snacks are perfect for a school lunch, class party, team celebration, or other gathering! Teachers even would love a Zego bar as a "Thank You" or a Back-to-School treat. Sending you child to school with a Zego means that your child is getting a healthy snack and there is no concern that a classmate who has allergies to the common allergens will be impacted negatively. 

 

 

 

Pack a Zego Wherever You Go 

Sunflower Date Tastes Great

Put a ZING in your step

You ARE what you eat

If you wish to maintain an active lifestyle and/or push your body physically you need proper nutrition to make that happen. Hydration and proper nutrition can fuel a workout as well as help you recover from physical exertion.

Zing Bars put a ZING in your step. 

They contain  NATURAL ingredients and are:

• low in sugar
• gluten free
• soy free
• vegan
• NON-GMO

They taste great and satisfy you for a long period of time. Zing Bars are a healthy snack that will help fuel your active lifestyle.

Pack a Nutritious Bar

Zing Bars were developed by registered dietitians. They contain high protein, good fats, and good carbs to fuel people who lead active lifestyles. The long lasting energy provided by Zing bars make them perfect to take with you to the gym, on a bike ride, on a hike, or even on a road trip or flight. They are a great snack to bridge the time between lunch and dinner when you include a workout after work or errands you need to accomplish or attending a child's sporting event.

AmaZING Nature Hike

My active lifestyle includes teaching fitness classes INDOORS. When I have an opportunity, I like to be active OUTDOORS to explore nature and the beautiful sights and sounds that it offers. My outdoor adventure took me to Daley Ranch and Dixon Lake in Escondido, California. The weather has been unusually hot and humid in San Diego therefore we take the time to exercise outdoors early and late in the day. The views were amazing, and Zing was the perfect fuel for the late day adventure!

Daley Ranch is a great place to hike. Their website provides a map and details about hiking, biking, and horseback riding at Daley Ranch. If you are an animal enthusiast, the website gives you details about the animals and plans that are native to the area so you know what you might encounter. 

Zing Bars are perfect to pack for an outdoor adventure. 

Zing Bars are Practical

They fit in your pocket and do not melt in the heat.
They hold their shape through your movements.

Zing Bars Taste Good and are Healthy

Zing bars come in a variety of flavors. You are bound to find one or more that you enjoy!
The bars are designed by registered dietitians and combine high protein with good fats and good carbs.

Zing bars celebrate what is in them ... as well as what is not. 

They are made with NON-GMO, natural ingredients.
They do not contain: gluten, soy, sugar alcohols, artificial colors, or artificial flavors.

Where can you find Zing?

Look on their website to see where they are sold near you!

Spicy Black Bean Gluten Free Pizza

I love the blank canvas that a gluten free pizza crust provides. When you purchase a pizza crust you have the opportunity to customize the toppings to fit your diet and preferences.

Pizzas Need to Look Good and Taste Good

Since people eat with their eyes first, I try to make my pizzas visually pleasing and full of color. When coming up with recipe ideas, I consider taste, color, and texture. There are many gluten free crusts available on the market. The one I used today was by Scharr. I like this crust as it is a bit thicker than some of the other crusts and is sturdy in your hand even when the toppings are piled high!

Ingredients

• 1 Gluten Free pizza crust (I used Scharr Specialty Breads & Wraps for this recipe)
• 1 cup black beans
• 1/4 cup NutCrumbs
• 3 large cloves of garlic 
• Sprinkle of crushed red pepper
• 1/2 cup diced onion
• 12 slices of red bell pepper
• 1/2 cup cheese

Craft your Pizza One Layer at a Time

On the base of the crust I added crushed red pepper, 3 cloves of garlic (diced), and 1 cup of black beans partially crushed.

Layer 2: 1/4 cup of  Nut Crumbs (Spicy) to add flavor and texture to the pizza.

Layer 3: 1/2 cup diced onions on top of the Nut Crumbs and 12 slices of red bell pepper in a radial pattern

Layer 4: 1/2 cup cheese

I cooked according to the pizza crust directions and awareness of my oven temperature. I preheated the oven to 410 as I was preparing the pizza and cooked for 15 minutes. 

Date and Seed Bars

Cooking is something that brings me joy! I get excited to try a new recipe or make a few changes to a tried-and-true No Bake Date Delights Energy Bar Recipe.This recipe allows for customization in flavor profiles and well as presentation. You can make them in squares, rectangles, use a cookie cutter, or even roll into balls. Have fun! Play with your food! Make cooking fun!

Recipe:

• 2 cups pitted dates (I get mine from Futterman Farms)
• 1 cup nuts of choice (I used peanut this time)
• 1 cup oats (I use gluten free)
• 1 serving SunWarrior Classic Plus Chocolate Flavor Plant Based Protein
• 1/4 cup pepitas/hemp seeds to garnish top - optional

Options:

• Substitute 1 TSP vanilla flavoring or vanilla protein powder for the chocolate protein powder
• Substitute I TSP coconut flavoring for the chocolate protein powder and ADD 1/4 cup dried cranberries and 1/4 cup coconut 

Instructions:

• Combine 1/2 of the ingredients at a time in a Vitamix and blend until a paste is formed. 
• Add the "dough" to a glass pan and flatten with the flat end of a spatula
• Sprinkle the seeds to the top and push into the bar with the flat end of a spatula
• Cover and refrigerate for at least 30 minutes
• Cut into bars the size of your choice

NOTE: From time to time, the mixture can be extra moist depending on the moisture of the dates you are using. When the mixture is extra moist, the bar "dough" could bunch up and stop the mixture. If this happens, use a spatula and remove the mixture from the Vitamix. After a few minutes, add 1/2 back at a time and pulse until a thick smooth paste.  Add a bit more oatmeal if necessary. Each batch of dates is different!

Sunflower Butter Cookies

It's Back-To-School time! 

This means setting alarms, packing lunches, and homework. 

Food Allergies and School Lunches/Parties

Parents with food allergies are familiar with what they can provide for their children. SunButter is a GREAT product for school lunches, school parties, sports team celebrations, and after school snacks. SunButter is FREE FROM the Top 8 Allergens so EVERYONE can enjoy!


SunButter can be substituted in any recipe that calls for NUT BUTTERS. I love the taste of SunButter and use it in recipes all the time. My favorite SunButter products are the single serving packs for a grab-and-go snack or for travel, as well as the Organic Jar, and No Sugar Added Jar.

Cookies 

I modified a tried-and-true 6 Ingredient NUT Butter Cookie Recipe using SunButter Organic Sunflower Butter.

Base Ingredients:
1 cup SunButter
1/2 cup SUGAR (increase flax seed or protein powder and cut down/omit if you wish)
1 FLAX EGG (you can use a traditional egg if you wish)
1/2 cup FLAX SEED
1 TBSP VANILLA (optional)
1 cup sunflower seeds (I diced 1/2 of them)

Instructions:
1. Preheat oven to 350
2. Combine ingredients in a stand up mixer
3. Use your hand to roll cookies into balls of approximately equal size
4. Place balls on un-greased (or parchment lined) cookie sheet about 2 fingers distance apart. NOTE: Smaller/flatter cookies will turn out crispy.
5. Take a fork and lightly press it into top of ball both horizontally and vertically
6. Cook 10-15 minutes depending on size of cookies
7. When done, let cool for a few minutes so they hold their shape!

Sunflower Butter adds a RAY of SUNSHINE to each and every day!

Simple Scrumptious Smoothie Bowl

Smoothie bowls can be a great breakfast, snack, or dessert. What makes them great is the versatility of the recipe and the speed at which you can prepare one! The simple recipe is a BLANK CANVAS that allows you to create your masterpiece! The formula can be adapted to make an "ice cream" too.

Smoothie Bowl Formula (Breakfast):

2 Frozen Bananas + 3/4 cup Milk of choice (I use almond milk) + 2 pitted dates + 1 cup of berries (organic if possible as berries are consistently on the EWG's Dirty Dozen List)

Options:

• Add protein powder ... vanilla or chocolate
• Cut the recipe in half to create a snack rather than a meal! 

A FAST, SIMPLE, and NUTRITIOUS Breakfast

A smoothie bowl contains natural sugars from bananas and berries and protein from the milk variety you use. You can top the bowl with the flavor and texture profiles that you prefer.

Healthy breakfast toppings include:

• Granola
• Oats
• Nuts
• Seeds ... Hemp, Chia, Pepita, Sunflower
• Coconut (no sugar added is preferable)
• A few slices of the fruit you added
• Dried fruit
• Diced protein bar
• Crumbled rice cake 
• Handfulls Fusions

You can add protein powder to the smoothie bowl if you wish the added protein in your diet and are looking for the breakfast to hold you through a workout or get you through to a late lunch.

Smoothie Bowl Formula (Dessert):

2 Frozen Bananas + 1 cup Milk of choice (I use almond milk) + 8 pitted dates + 1 TBSP coconut butter

Options:

• Add protien powder (chocolate or vanilla)
• Add 1 cup of fruit to flavor and reduce milk to 3/4 cup
• Add flavoring (vanilla, maple, coconut)
• Add 1 TBSP nut/seed butter

A FAST, SIMPLE, AND HEALTHIER OPTION for Dessert

The smoothie bowl formula provides you with the BLANK CANVAS with which to create your masterpiece. You can create the flavor profile you wish. You can get nostalgic and think about flavors from your childhood such as chocolate chip, black cherry, cookies and cream, just to name a few. Make it your own! Play with your food! Enjoy the healthier version of "ice cream".

Dessert smoothie bowl toppings include:

• Gluten Free chocolate chips
• Granola
• Nuts
• Seeds
• Crumbled Gluten Free cookies
• Dried fruit 
• Fresh fruit
• Diced protein bar
• Coconut (I prefer no sugar added) 
• Handfulls Fusions

Frozen Adaptation:

Prepare the smoothie bowl with the desired sweetness from dates and ADD an ADDITIONAL TBSP COCONUT BUTTER. I usually prepare the dessert version if I am going to freeze it and make an "ice-cream" treat. Put the smoothie in individual containers and cover for 30 minutes then serve with or without toppings. You can also put the smoothie mixture in a large container and freeze and portion out servings as you wish!

The consistency is icy the longer it stays frozen. I suggest eating it after 30 minutes of freezing for a soft serve consistency or within 3 days for an "ice cream" like consistency.

TIP

When bananas start getting brown, peel a few and keep them handy in the freezer. If you keep a few frozen at all times, you can make a smoothie bowl in minutes!

Did you ever think it would be possible to hold JAM in your HAND?

I love the line of products from Zego. Their Fruit & Chia bars taste like JAM! Yes, Zego has provided you with the opportunity to hold JAM in your HAND without getting messy.

A HEALTHY JAM in your HAND
Fruit & Chia Bars come in Blueberry, Raspberry, and Strawberry flavors. The addition of chia creates a JAM like texture and adds:

• crunch
• extra fiber
• protein
• Omega 3 fatty acids
• calcium

Zego Fruit & Chia Bars are made with natural ingredients and satisfy you with natural sugars rather than artificial. They have a natural sweetness from the berries, but are not overly sweet.

Imagine the possibilities
I love knowing that I can pack one in my pocket to fuel me when I am out on a hike, riding my bike, or taking a jog and they will not melt. The bars are portable and can go with you in a school lunch, in your purse, in your car, in a gym bag, in your desk at work, or in your carry-on luggage.

 Pack a Zego wherever you go!

Hiking, Biking, and Gluten Free Dining on Mackinac Island

May 16, 2018 the Detroit News reported that Trip Advisor named Mackinac Island the hottest US destination for Summer Travel 2018. My family and I have visited the island several times over the years and had a trip planned for this year. Our trip was planned before the story broke. We love the island and this trip was just as magical as past trips. I cannot wait to go back!

Mackinac Island is an ESCAPE
When you take the ferry to the island you leave the hustle-and-bustle of the city behind and enter a quaint island community. Motorized vehicles are limited to emergency vehicles (fortunately we rarely have noticed one!). People get around the island on foot, on a bike (even a bicycle built for two), or on a horse/horse and carriage.

Mackinac Island Activities
Mackinac Island has historic Fort Mackinac that people can visit, an art museum, miles of trails, several shops, and restaurants. Many people golf on the island and bring home famous Mackinac Island Fudge when they return.

Arch Rock (pictured above) is a popular tourist attraction. 

The pace of life on the island is slow; as island life should be! The homeowners take pride in their property and creating beautiful gardens.

Mackinac Island Food
As someone that MUST adhere to a gluten free diet, Mackinac Island has more restaurants each season that have gluten free options. 

Goodfellows Restaurant has a gluten free pizza crust (and they do not have an up-charge for it either!). We ordered a pizza half vegetarian and half with cheese and pepperoni to meet everyone's needs.

The Village Inn is known for their PLANKED WHITEFISH. Many restaurants on the island try to recreate this dish, but none come close. This dish is gluten free. The menu contains other gluten free dishes and the staff works with you to customize your order if you wish to modify something on the menu. I love this restaurant! They serve generous portions of vegetables with each meal!

The Gate House Restaurant has a large selection of gluten free options. Pictured here are a side of veggies, a chicken sandwich with chips and a hamburger with fries.

Mission Point Resort has many restaurants from which people can choose. Each restaurant offers some gluten free options. Below is a warm chicken salad from Round Island Bar & Grill.