The Gluten Gouge, Part One

I am sure many of you who are coping with food intolerances/allergies/celiac have run into what I am calling the gluten gouge. It is an amalgam of being raked through the coals by vendors, restaurants and stores. We are raked through the coals by prices, dishonesty, failure to provide full disclosure and failure to be really educated about gluten and dairy.This results in a disappointing, overpriced experience and makes us want to stay home.

Here's an example: restaurant X (will remain nameless) tells me when I call, that they have a gluten free menu. When I arrived, the menu consisted of 3-4 items, mostly salad. Then when dairy free was added, my menu items were reduced to salad. This occurs because most of their food is not made fresh by their staff, it is purchased frozen or already prepared and resold at a higher price. A paltry offering of GF salads doesn't make a meal. When I spend hard earned money on going out, I want an entire meal with a salad. Restaurant X couldn't even provide salad dressing.

Another example, restaurant Z, has some GF items, and their staff pretends to be knowledgeable in GF dining so that you will stay when you walk in after initial inquiry. When I order a salad with the GF menu item they suggest, the taco salad comes in a fried tortilla bowl---NOT GF!!! The menu made no mention of salad being served in gluten laden bowl, how would I know this? The server failed to ensure the meal was GF. Then you are made to feel like you are such an inconvenience that sometimes I think I will be fine if I just scrape it off. Wrong, I paid for it the next day.

Then there is the restaurant who is genuinely trying to accommodate us, but it is hard to justify paying double, $12 for a sandwich on GF bread (usually smaller in size than gluten bread) and the gluten laden sandwich costs $6.00. I know how much they can purchase this loaf of bread at retail and it is just difficult to understand why I am being charged so much.

I have a list of favorite gf places to go. Currently, ModMarket, located in Denver and Boulder has killer GF pizza with vegan cheese, that is my guilty pleasure every week. They also have wonderful salads, dressings and GF soups including green chili!

Some of my other favorites are:

Taste of Thailand

Blue Bonnet

Los Dos Potrillos

Udi’s (quite expensive though and I have had some soggy sandwiches)

Root Down (expensive, but worth the splurge, monthly raw food dinner available)
Le central (makes their own GF bread, but does contain milk)

Blue Sky Café and Yoga Bar is one of my favorite places that is consistently good about keeping my food real!! That is GLUTEN FREE!!! They have Vita Mixes and super juicers so you can enjoy fresh fruit and/or veggie juices before breakfast or with breakfast.  During the day until 2pm they are a café and at night the tables and chairs are put away for yoga! I was inspired by their drink menu to make my own version of their Screaming Banshee shake. I am not a fan of the highly processed and phyto (plant) estrogen laden soy milk, and I am also casein (dairy) free and I was inspired to make a version that met the criteria.

Chocolate Covered Monkey Shake
If you don't want chocolate, omit it, makes a killer Monkey shake!  Pictured.  NO MONKEYS WERE HARMED IN THE MAKING OF THIS SHAKE! :)

2 c. almond milk

2 Tbsp  Cocoa

2 ripe, sliced frozen banana or a fresh one (if you want it cold, add a few ice cubs)

2 pitted Medjool date

2 tbsp. peanut butter no sugar added, free of hydrogenated oils

1 scoop of protein powder (optional) of your choice, I used Garden of Life Raw Protein


If you have a Vitamix, place all ingredients in the order listed. If you have a bullet or normal speed blender, use half of the liquid and add more until it is blended smooth, then add remaining liquid.


Enjoy!


Serves 2


Next week, The Gluten Gouge, Part Two, more restaurants and a recipe for Mango Salad and Chocolate Pudding!

Gluten, Dairy and Egg Free Pancake Recipes

I realized it has been a long time since I updated my blogs, I apologize. Of course, most of us are making New Year's Resolutions and I hope to keep this site and my other, Lulu's Gluten Free, updated more frequently.

Unfortunately, I have many health challenges. I am having difficulty pushing through low energy coupled with working more as well as raising my son and running a household.

The recipe below was one I had hoped to post in the fall, but apples are still plentiful even though my favorite, Jonathan apples are gone. There are many others that are tasty.

If you are looking to reduce carbohydrates, use Granny Smith, these tart apples have the least amount of sugar. Use cooked applesauce if making these for someone below the age of two or peel your raw apples.

I was inspired to make pancakes using fall apples. I also wanted pancakes to be egg free as well. Gluten free pancake mixes tend to be quite expensive although they are easy to use. I enjoy Arrowhead's GF Pancake and Waffle Mix. The addition of corn flour gives a delicious crisp to the finished product.

This recipe is easy to make and surprisingly requires no syrup. We did enjoy them with applesauce from last week's post.

There are two recipes with variations that can apply to either. I find the oatmeal pancakes are easier for me to digest as they contain less sugar than gluten free mixes and I don't get tired as easliy after eating them. I have stopped using maple syrup as well for the same reason. I don't want to eat a breakfast that has be nodding off half an hour to an hour after eating. Unsweetened applesauce is a delicious topper with pancakes. I used to give my kids this to avoid them having too much sugar in morning.

Enjoy!

Spiced Apple Pancakes

1 c. unsweetened organic applesauce or you can puree two apples with the peel (unless you are feeding a little person under the age of 2) in a food processor use a little water until you get consistency of applesauce
1 c. almond milk (easy almond milk 1 Tbsp. raw almond butter with 1 c. water, blend)
1 tsp. flax meal
2 tsp. baking soda
1 c. brown rice flour
pinch of ginger and nutmeg
1 tsp. Saigon cinnamon
2 Tbsp. cornstarch

Combine flax meal to cornstarch in a bowl, mix well and make a well in the center. Combine almond milk and applesauce, add to well and stir until mixed. Let rest for 5 minutes. Cook 1/3 c. of batter in oiled cast iron skillet over medium heat and flip when pancake looks dry. Continue until all batter is gone. Can be stored in refrigerator in storage baggie or container for a 3-4 days.

Serve plain or with unsweetened applesauce. Try one without any condiments, they are delicious as is!

Approximately 4-6 pancakes

Another Pancake recipe

1. almond milk
2 Tsp of flaxseeds
1 c. oatmeal
2 Tbsp of GF oats
1 Tbsp liquid coconut oil or light olive oil
1 Tbsp of vanilla extra


Place ingredients in order listed in a blender. Blend well. Over medium heat, heat your skilled and lightly oil using coconut oil. When hot place 1/3 c. of batter in pan, flip when top appears dry and I usually like to use my spatula to poke it and make sure it is cooked.
Repeat until batter is gone, this batter will keep in fridge for a few days.

Variations:
Apple Oatmeal Pancakes
Place same spices in apple pancakes in your blender and blend well. Use unsweetened applesauce instead of syrup. I like using applesauce like this and I find I don't have any carb crash later since I avoided the syrup, even using real maple syrup.

Blueberry Pancakes:
Place blueberries frozen or fresh on top of batter after you pour it, I strategically place them, but you can add as many or little as you like!

Chai Spiced:
1/2 tsp each of cinnamon, cloves, and 3/4 tsp. cardamon, add to blender and blend well.

Banana pancakes:
Use applesauce pancake recipe above but substitute 2 bananas that are ripe and mashed and add 1/2 tsp of nutmeg to spices listed. Or use oatmeal recipe (also add 1/2 tsp of nutmeg) and place small pieces of banana on top of batter in pan, chopped walnuts could also be added.

Chocolate Chip:
Dot batter with a few dark chocolate chips that are gluten and dairy free, mini chips can also be used.

Almond Cakes:
Use 2 tsp of almond extract instead of vanilla. Blanched, slivered almonds can add a nice crunch and texture. Sprinkle them on top of pancake batter in pan.

I usually make some pancakes and keep them in the fridge for a week. I usually eat two small ones for breakfast. They could also be frozen, just use parchment or wax paper between each pancake prior to freezing. Wrap well or use a sealed plastic bag. Warm in toaster oven. Avoid use of microwave, if it can kill your germs on a kitchen sponge what is it doing to the nutrients in your food?

Enjoy and Happy New Year!!

Real Resolutions for 2011

I posted this on this blog last year January 2010 and it is worth reposting.
Happy New Year!


Happy New Year! Being a new year, we all make resolutions to do things differently than we did last year. I would encourage you to avoid putting the following foods/non-foods in your mouth and your body this year. By being diligent and making your own food, not only will your health benefit, but so will your pocket book.

Maintaining or regaining your health is priceless. And really we should have started yesterday, next time, don't wait until the clock strikes midnight on December 31st, start right away. Successful people don't wait to start.

Also, if you indulge, don't beat yourself up, make sure your next meal is a healthy one, it will help make up for a bad meal.

1. Cancer sticks, also known as french fries. I must confess I love french fries! I haven't always, but lately they seemed to call my name. Smash Burger has Smash Fries, greasy and dotted with yummy rosemary seasoning. This is a food drenched in inflammatory, usually hydrogenated or trans fatty oils (usually rancid oils), stripped of its nutrients and unfortunately turns to sugar when it is consumed by our bodies. The only "benefit" is some satiation of emotional discomfort. The feeling of I need my fries is temporarily relieved when consumed, but I tend to suffer later because I ate them. So I and you should avoid these, occasional consumption is not the end of the world. Avoid all fried items, drop the doughnut!

2. MSG also known as: monosodium glutamate, autolyzed yeast extract, so called natural flavorings, sodium caseinate, plant protein, glutamate, glutamic acid and many other disguised names. MSG is an excitotoxin. It works by exciting your taste buds making food taste qualities more distinct. There is a food chain that has a tortilla soup that I find myself craving. They will not disclose all of the ingredients making me think that MSG is the culprit that intensifies the taste and makes me want the product more. In exciting our taste buds, Dr Russell Blaylock, a neurologist has written a book that discusses the neurotoxicity of MSG and aspartame. The neurons in our brain are our nervous system's building blocks. MSG and its twisted cousin, aspartame/Nutrasweet are excitotoxins which lead to weight gain and neuron death. They are excited to death, literally.

Nutrasweet, aspartame are in the same boat here. If you have a choice between white sugar and aspartame, choose the white sugar. People tend to crave carbohydrates more while taking these substances, leading to more weight. Drop the Flaming Hot Cheetos!

3. Cold cereals are glorified junk food. I know they tout lots of fiber, but even organic ones are loaded with sugars. Taking bleached or unbleached refined grains or whole grains and heating them to high temperatures so they can be extruded into shapes like nuggets, rings, whatever does not make a health food. Here is a great article on this subject as well as grains in general.

4. High Fructose Corn Syrup (HFCS) or Agave, fructose syrup, should be avoided at all costs. Again, the occasional pop or Gatorade is not the end of the world, but like gluten, this product is in almost every processed food. Last year studies confirmed that mercury was found in some HFCS samples. That is disturbing as we are exposed to many environmental and food toxins as is. These fructose syrups are metabolized by the liver, not the digestive tract and can cause non-alcoholic liver disease which can lead to cirrhosis. It also causes diabetes, obesity and high triglycerides (blood fats). You don't need this. If you are hooked on soda, quit.

5. Unfermented soy 'food' products. Tofu is fine in moderation, but is not a health food. Soy milk is a highly processed food. Soy oil and lecithin is found in many foods and as typical American fashion we tend to over do anything that we think is good for us. Over 2/3rds of soy crops grown in US are genetically modified (GMO). The Japanese do consume tofu but mainly fermented soy products such as miso, fermented soy beans and soy sauce (keep yours gluten free). They also use soy to round out their meal, not as a replacement, similar to a condiments.

6. Sugar, is the white Satan and yes, you should avoid sugar. What is considered sugar? Many of the wonderful gluten free bloggers suggest their recipes are sugar free because they are using agave nectar or honey. But these are sugars, different types, but have the effects of sugar even if it is supposedly low glycemic. In the case of agave, it is worrisome because it has the same effects on health as HFCS. Honey has some beneficial properties that are medicinal as well as containing nutrients and minerals. It is also a sugar though and should be used sparingly.

Ultimately, we as a nation need to deal with our extreme addiction to sugar. Don't forget about natural sugars. Fruits are (contain levulose) good, juice should be avoided. Blending a whole fruit is preferable as the fiber and nutrients stay with the fruit as opposed to separation that occurs with juicing. People with difficulty regulating their blood sugar should avoid juicing fruit. Dried fruits are very concentrated in natural sugar and should also be avoided. Carbohydrates do add up over the course of day. This means absolutely no pop!! Special message to my wonderful, Mountain Dew loving husband! The Dew is green, but not made by God.

Special note: Splenda shouldn't be consumed by anyone. Long term effects remain to be seen and it isn't wise to eat something that your body supposedly doesn't recognize. Sweet N Low, aspartame, Equal are all bad for you. Stevia is a good choice for liquids that need sweetening such as coffee, tea, hot chocolate or salad dressing. Sugar alcohol substitutes like Xylitol are highly processed but can be used for baking.

6. Since this is a GF blog, we all avoid white flour. But what about GF white substitutes? Tapioca, arrowroot, corn and potato starches, rice flours, and sorghum have their fair share of carbs. So be mindful of your consumption or your pants may get quite tight! And, you can continue to increase inflammation.

7. Microwave popcorn (microwaving in general is not wise as it destroys the nutrients in your meal) is a chemically laden food and shouldn't be produced must less consumed by anyone. If you want popcorn get a kettle popper hand cranked or electric, use organic, not GMO corn and coconut oil.

8. Canned foods tend to have liners made from plastic, Bisphenol A, a toxic compound. This chemical is known to be a xenoestrogen. It has implications for cancer, miscarriage and immune dysfunction.

9. Liquid meals in cans/cartons such as weight loss shakes, Ensure, etc. Read the label. Not only is there dairy products but a lot of sugar and synthetic vitamins. If you require liquid nutrition due to health concern or would like a liquid breakfast, stay tuned for next week, we will discuss a healthy, easy option to meet this need. Liquid meals tend to also be processed, lacking any fresh foods with live enzymes.

10. Protein bars are glorified candy bars. Protein bars are made by soy and whey waste products obtained from manufactures and are again loaded with HFCS or other sugars. Hydrogenated fats are also prevalent in these bars. If you can find raw food bars, they can be a good stand in, but may contain agave. If you want a bar to eat, try looking up recipes online and making your own. You can always make them in bulk and freeze them. Here is a yummy recipe from Dr Ben Kim. He has some wonderful GFCF and raw recipes.

Resources
http://www.mercola.com/article/soy/index.htm
http://www.ewg.org/node/20938
www.drbenkim.com



This list should give you incentive to really think about what you put in your mouth and to make your own food. It will be kind to your body, your mind, your family, your pocketbook and your waist line.

Offerings for November 20,2010: Special Items for Thanksgiving

We had a delicious cranberry burst drink that has the most beautiful color and tastes delicious!
There will be some items that you can impress your friends with that are gluten and dairy free and do not contain refined sugars (except the cranberry orange relish, but it's a holiday! so enjoy yourself in moderation).

Beverages

• Cranberry burst--freshly made cranberry juice combined with a tangerine, peaches and a beet.
• Holiday Nog--almond and Brazil nuts are made into a thick creamy milk, sweetened and spiced.
• The Spicy Waldorf--organic grapes, apple, ginger, celery and some spinach make this healthy drink refreshing and spicy

Take Home Menu

• Garden Pate--perfect for entertaining, serve with crackers, crudite or eat with chips
• Black Sesame Bread
• Almond Milk, by the pint, sweetened with dates
• Cheese and Crackers--cream cheese made from cashews is served with dehydrated crackers, perfect for an appetizer or after dinner treat when served with fresh fruit such as grapes
• Cranberry Orange Relish, raw relish that is delish as a condiment with any dish you want to pair it with on your special celebration, also makes a great salad topping!
• Sweet Potato Salad--delicious cubed sweet potatoes paired with crasins and cilantro in a lime dressing for a tangy finish
• Pecan Orange dressing--a creamy dressing for your holiday salad with delicious pecans and citrus
• Pumpkin Tomato Soup--a warm, cooked, vegan soup with a reminiscent of childhood tomato soup with a grown up appreciation for pumpkin

• Non-dairy ice creams to delight your friends with in seasonal Cranberry Orange, Pumpkin spice and traditional dark chocolate with Caramel Sea Salt 
• GF Granola

Breakfast Ice Cream
We will make this for you on site to order. We have our delicious chocolate sauce and pomegranate seeds for a seasonal flare to this healthy breakfast option.



Desserts

Bring these spectacular desserts to your Thanksgiving gathering with friends and family, of course after they taste them you can let them know they are raw, vegan and gluten and dairy free.

• Chocolate Almond Butter Cups
• Cherry Dipped Truffles
• Chocolate Mousse garnished with pomegranate seeds
• Mince Pies, a germinated and dehydrated almond crust houses a delicious apple/raisin spice mixture
• Cheesecake in a small jar, a beautiful cheesecake swirled with pomegranate cheesecake makes a beautiful presentation in a jar, a wonderful hostess gift
• Almond Butter Energy Bites