Thinking Outside the Breadbox-Gluten Free Living

The Gluten Gouge, Part Two

2012-01-28T09:00:00.000-08:00

Last week, we discussed how restaurants take advantage of us food challengedfolks. This occurs by overcharging, having very scant knowledge about gluten,having a paltry GF menu or 2-3 options.

Another way we are gouged, is by the myriad of GF products that areavailable. Many taste like cardboard or havea gritty texture boasting an exorbitant price tag. The other thing that istorturing me is the use of agave. If you don't know that it isn't good for youplease read my article onagave. Most GF/CF products are using agave as a sweetener making them GFjunk foods. Most of these products do not want you to evaluate the label. The carbohydratecontent is extremely high which contributes to inflammation especially forthose who are new to GF diet. This high content also contributes to weight gainas well as expanding the budget.You can find out more on why you should avoid processed, GF food items in a previous blog post.

Favorite GF Restaurants, continued:
Boa, a fab place that fuses Mexican and Asian cuisines beautifully
Namaste, staff is knowledgeable about GF offerings, lunch buffet is affordable and offers many GF/CF options
Beau Joe"s, uses soy cheese on pizza, some items seem over priced
Mad greens, has GF soups, salad dressing and is very helpful in making sure your lunch doesn't bite you later!
Tokyo Joe's, always check on what is GF
Chipotle, also uses organic meats, watch the calories, a burrito bowl with toppings can easily exceed 1000 calories
Ras Kassas, a great Ethiopian restaurant with many naturally GF options and staff is knowledgeable, lunch buffet is a well spent $10 and get the naturally sweetened spiced ice tea
Tasty Harmony, a Ft Collins vegetarian restaurant also has raw food options! The cashew cheese nachos are fabulous! Several GF/DF shakes and desserts are available.
http://watercoursefoods.com/Watercourse, a vegetarian Denver restaurant that offers GF desserts sans dairy and eggs, but soy may be prevalent, always check! Their sister location, City O City, offers coffee/tea and bar with GF desserts and pastries as well as entrees items.
Cafe de Paris, a quaint coffee shop that offers many GF items including soup, paninis, salads and desserts. It is located n Louisville, CO. There are a few other restaurants in this small town that offer GF items.
The Twisted Cork Cafe, located in Salida, CO, is a favorite when we travel to Pagosa Springs. There is GF menu, wine tasting in the wine room and a wonderful patio with the river running right next to it. The tranquil sounds of running water with a good meal, ahhhhhhhh. This is a pricey restaurant so be prepared.

A few places to avoid.

Panera, consistently puts gluten or other items that I requested not to be on my food, I have been told a certain soup is GF and other times I am told it isn't. They are frequently "put out" in any requests that take more time than they are used to. Their staff doesn't understand gluten and they will not take the time to ensure your meal won't bite you later.

Noodles, a place I used to eat since they had a GF menu, but now I am told certain items I was eating were never gluten free. Not a safe place to eat.
Pei Wei, is owned by PF Chang's, it has marginal service and only a few GF items. Since they do not use GF soy sauce, many items are not on the menu for us. If you do eat there, tell them you need GF so they use separate cook ware.
Black Eyed Pea, this is one of those places that over the phone says they have GF, but really don't.

If you hit Boulder, it is quite easy to eat almost any where since so many GF options area available.

Here is a picture of one of my favorite salads, lettuce doesn't always have to be the base of a salad.
This salad is mango, cucumbers, tomatoes and onions tossed with salt and pepper. Sometimes I have just mango, avocado and cucumber, all these combos are delicious and so easy to whip together.

Raw Chocolate Pudding

Creaminess and dairy substitute comes in the form of a green fruit, avocado.

1 ripe avocado
2 Tbsp soaked raisins, save soak water
2 Tbsp cocoa (raw if you are keeping raw)
1 Tbsp honey
nut milk as needed to blend

Blend all ingredients in a blender using soak liquid and or nut milk to keep blades moving, do not add too much or it will be runny. Don't over blend.

Use some soaked dates to achieve a caramel flavor.

Serves 1

The Gluten Gouge, Part One

2012-01-21T15:43:00.001-08:00

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 myfavorite places that is consistently good about keeping my food real!! That isGLUTEN FREE!!! They have Vita Mixes and super juicers so you can enjoy freshfruit and/or veggie juices before breakfast or with breakfast. During the day until 2pm they are a café andat night the tables and chairs are put away for yoga! I was inspired by theirdrink menu to make my own version of their Screaming Banshee shake. I am not afan of the highly processed and phyto (plant) estrogen laden soy milk, and I amalso casein (dairy) free and I was inspired to make a version that met thecriteria.

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 wantit 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

2011-12-29T11:09:00.000-08:00

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

2010-12-30T13:59:00.000-08:00

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

2010-11-18T08:06:00.000-08:00

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

Mini Gluten Free Class November 13, 2010

2010-11-03T12:59:00.000-07:00

I will be hosting a mini seminar that is free to the public on Saturday, November 13, 2010 from 12-12:30pm at Denver Urban Homesteading Farmer's Market. Here's a synopsis of what I will be covering. This is also a great opportunity to have some free samples of Living Fuel delectable!

November 13, 2010
GLUTEN FREE: FAD DIET OR NECESSARY TREATMENT?
If you or a loved one have questions about what is gluten, who is affected, what it can do and what are the medical implications of undiagnosed gluten intolerance or celiac disease then you won't want to miss this class.

Hope to see you then! Don't forget we are at Denver Urban Homesteading at 200 Santa Fe Drive, Denver, CO 80223 every Saturday from 9-2pm.

New Gluten and Dairy Free Market in Denver!!

2010-10-06T13:43:00.000-07:00

How to Fuel Your Life, Feel Good

A New, Healthy Treat at Denver’s Year-Round Farmer’s Market

(DENVER) – You want to eat something tasty, but you know you should eat healthy too. Who knows how to strike that balance? You’d trust a nurse practitioner with an apron, wouldn’t you?

There’s a new business, run by Denver-area medical professional Lolita Hanks, where health is taught hands-on through your tastebuds. The Living Fuel “green smoothie” stand is open Saturdays 8 am to 2 pm at Denver’s year-round Urban Farmer’s Market, at 2nd Ave. & Santa Fe Blvd. Many vendors sell neat treats there, though not all are as allergy-friendly as Living Fuel’s offerings.

“I have rheumatoid arthritis, and I have so many allergies that aggravate my symptoms,” said nurse practitioner Lolita Hanks. “I make these foods to help myself, but they can also help millions of others with allergies who often can’t find anything to eat. Best yet, they’re tasty enough you don’t know they’re allergy friendly.”

Each week, Hanks prepares raw chili (amazingly zesty and savory!), a variety of popular sunflower seed pates, two types of non-dairy ice creams in wonderful flavors, and several options for green smoothies – basically a flavorful shake of mixed fruits and greens – plus lots more (ask about gluten-free granola, faux egg salad or several other raw-food, vegan or gluten/casein-free options). She already has a regular following of people who show up every week.

“I tell people they can have ice cream for breakfast!” Hanks says. “My ice creams are made from either cashews or bananas, don’t contain a lot of sugar, and they taste better than other dairy-free desserts.”

Living Fuel is dedicated to helping people reach optimal levels of health through their diets. The Living Fuel stand at the market is just part of what nurse practitioner Lolita Hanks provides. A web presence at www.living-fuel.com provides a list of options. She is also the author of a six-week gluten-free, casein-free menu planner that can be found at www.livingglutenfreecaseinfree.com and personalized allergy-free health food and advice.

Those who sign up for e-mail alerts will find what each week’s menu is in advance. Sign up by sending e-mail to livingfuelcolorado@gmail.com or sign up at the market. Otherwise, just browse the stands and be pleasantly surprised by the variety!

Another Use for Zucchini

2010-09-07T09:00:00.000-07:00

Instead of buying an expensive package of gluten free pasta, break out your mandoline to slice zucchini into spaghetti strips, fettucine style.

Then serve it raw or lightly steam it in some flavored water or broth. I used some garlic powder and vegetable broth. I gently cooked it on low for a few minutes. Removed and top with cashew cheese and raw tomato sauce.

Raw Tomato Sauce

3 ripe tomatoes quartered
1/2 c. soaked sun dried tomatoes, unless you have oil packed, no soaking needed
6 Kalamata olives
1/4 onion
1 tsp. garlic powder
1 tsp. Italian seasoning or equivalent fresh herbs such as basil and oregano

Blend all and top on top of zucchinetti!

Enjoy!

Juicing using a Blender

2010-07-20T21:31:00.000-07:00

Many people who advocate juicing are proponents of juicing will maintain that a juicer of a specific kind is required. If you are dealing with a serious medical issue that has the potential to be cause disability or death such as cancer. The folks at Juice Feasting have found that those who are juicing using conventional vegetables did just as well as those who used organic.

This blog will focus on using the blender to juice instead of buying a juicer. The steps are outlined below. It is great if you have a high speed/power blender like the Vita Mix, but if not, use your normal blender by covering veggies with water and add water as needed. You can also look at my two other blog entries, one on making green smoothies using a blender that is not of the high speed variety and the other provides another green smoothie recipe.

At the end I will show a picture of the container that I had after using my Juiceman juicer, which I do like and has been convenient, but leaves considerably more pulp behind. Which is ok if you are composting!

If you can buy organic that's great but if not, wash them well with vinegar and water or food grade 3% hydrogen peroxide in diluted water. If conventional is the only thing available but is a local product then that's great. Go to farmer's markets and get to know your farmers. They might be using organic practices but can't afford the certification. In any case be grateful for the food you have and ask that it be a blessing to your body and nourishing to you.

1.Peel and cut desired number of carrots, I used 6 for two people. If you are using a blender that is not of the Blendtec or Vita Mix variety, meaning it isn't high speed. Cut your carrots smaller and you will need to blend with a small amount of water until the carrots are pureed. If you want the peel and an earthy taste, do not peel this. If you are serving a child under the age of two, their system doesn't tolerate peels well, so make sure all foods are peeled except the obvious such as grapes and blueberries. That would be a challenge!!

2. Cover with water.

3.Get your equipment ready. A fine mesh strainer.

A nut milk bag or in this case I used a produce storage bag that I bought at my local health food store. They are washable and was $5.00 for 3 bags, two small and one large. This is the small bag. It is a fine mesh.

A bowl to catch the juice.

Place the strainer in the mesh bag and put over the bowl.

This is how I make nut milk also by straining the pieces for a smooth liquid.

4. Place the lid on the container. Start blending. Once there are no carrot pieces left, add water to the top and mix well. If you have a Vita Mix, this should take less than 15 seconds on high. Some raw foodists have concerns that it will heat up your juice, but this is a lot of volume and we are working in less than 30 seconds.

5. Pour carrot juice into the the covered strainer that has been placed over the bowl.

6. Use a spoon to press the juice down.

7. Pull the mesh bag over the mesh strainer.

8. Use your hand like you are milking the bag, gently pressing the pulp down in the bag, extracting the extra liquid.

9. Place your apples in the blender. Again, if using a normal speed blender, cut them in small pieces.Peel the apples (if making for children under age 2) and place in your blender. Cover with water and repeat the blending process. You can add more water if you like after they are thoroughly blended. If you are not using high speed blender, cut apple into smaller pieces, remove cover, seeds and stems. There is a small amount of laetrile (vitamin B17, a cancer killing natural cyanide that is not good for pregnant women, but I like to use seeds as part of my cancer prevention program).

10. Add your carrot juice to the apple mix.

Serve. If you will be drinking your juice later in the day, juice the apples separately and add to carrot juice right before you want to drink it. Remember to keep juices cold, leave very little air between lid and juice to reduce oxidation and drink within 48 hours. You can freeze your juice, Mason jars are good for this. If you do this, you will need some room for expansion between the juice and the lid.

This is the remaining pulp using a centrifuge juicer such as Jack LaLanne. It isn't a bad juicer, it's inexpensive but leaves a lot of pulp behind.

To the right, is the pulp left behind from using the blender. An impressive difference.

Leave a comment and let me know what you think about this post!

Day at Hippocrates Health Institute

2010-06-23T08:29:00.000-07:00

Dear Friends,
I must admit to being a delinquent blogger. I have lovely blog written on how to juice using a blender, but hate to put it up without the step by step pictures which are at home on my husband's computer.

For my Colorado friends, the grand opening of Living Fuel, a green smoothie stand is tentatively scheduled for Saturday, July 3rd at the Urban Homesteading market, an indoor year round farmer's market. Hope to see you there! Please check Living Fuel for updates.

For two years I have endured Rheumatoid Arthritis. I have come to a place where it is very well controlled but do not want to live my life with it or the medications I use, namely Plaquenil, Minocin and intravenous Clindamycin and Naproxen. I have come far with eliminating foods that exacerabate my condition. I have realized that I won't be happy until it is in remission. I will win this battle.

I have decided to utilize a health institute called Hippocrates to get the tools for the battle.
Hippocrates Health Institute (HHI) is a health facility that specializes in an all raw, sprout and wheat grass based nutrition plan to restore health. They deal with many difficult issues such as cancer and autoimmune diseases as well as wanting optimal health, weight loss and diabetes.

Below is day one at HHI.
The Hut, a meeting place at HHI

continued at.....

http://www.living-fuel.com/

Gluten and Dairy Free Classes in Denver

2010-05-04T10:01:00.000-07:00

I must apologize for being remiss in my blogging! In addition to working more, I have also given my first gluten and dairy free class at Colorado Free University. It was fun and challenging. I received good reviews on "providing pertinent medical/health information," being "well organized" and "very knowledgeable". I focused on how to change your diet with practical steps. Substitutions and the theme of thinking outside the gluten laden breadbox were provided.

The next classes are being held, May 22nd and July 10 from 9am-12pm. We will make rich, chewy, delectable brownies, a refreshing and healthy breakfast salad and chicken nuggets. I will also bring a pumpkin tomato soup that can be found in my menu planner.

I chose these particular recipes to show substitution in gluten and dairy free cooking. Breading is demonstrated by making the nuggets. We just brown them and place them in the oven to completion as this is a healthier method of making these kid friendly favorites. The pumpkin squash soup shows that a soup can be creamy without using dairy. Breakfast salad is my way of demonstrating how to think outside the breadbox and that we don't need gluten free substitutes for our previous gluten laden foods we used to consume. Lastly, brownies....well, because we need chocolate.

The class is 3 hours long. In addition to cooking, we discuss the health issues related to gluten and dairy free living, sugar consumption, gluten free pitafalls to avoid, inflammation and health maintenance.

So I hope you will come and learn a lot and have fun in the kitchen!

Enjoy this refreshing Thai Cabbage Salad, think Asian Coleslaw.

Salad

1/2 head of Napa cabbage, sliced crosswise
1/2 head of Chinese cabbage, sliced crosswise
6 stalks of Bok Choy, sliced or 3 baby Bok Choy sliced
1 1/2 c. julienned carrots
1 bunch of green onions sliced
1 c. chopped cilantro leaves
1/4 c. black sesame seeds (optional)

Dressing

3/4 c. plain rice vinegar (if you can have it use lime juice)
1 c. light or extra virgin olive oil
1/4 c. Tamari (GF soy sauce), if you can't have it use Bragg's Liquid Amino's to taste
1/4 c. lime juice (omit this if you used lime juice in place of vinegar
2 Tbsp. minced garlic
4 Tbsp. microplaned fresh ginger or 1 inch chunk if you have a strong blender
1 tsp. sesame oil
1 tsp. red pepper flakes
1 jalapeno seeded
1 Thai pepper (optional for more heat)

Blend dressing ingredients in blender until smooth.
Mix all the vegetables together and toss with dressing.

Green Apple Pie Smoothie

2010-03-31T15:52:00.001-07:00

This is a crisp, refreshing smoothie!
It makes a great breakfast.

2 green apples chopped fine
dash of cinnamon
water
2 c. spinach or other leaf greens torn into pieces

If you have a Vita Mix or other high speed blender, cut apples into quarters, seeds and all. If not place the spinach in blender, cover with water, blend well. Then add apples and more water to keep blades moving until smooth then add cinnamon and water to fill blender to the top.
Enjoy!

Gluten and Lifespan

2010-03-24T10:10:00.000-07:00

There are several studies done around the globe demonstrating that those with celiac disease have a shortened life expectancy. There aren't many studies on those who are gluten intolerant and don't have celiac, but the outcomes would most likely be similar. The difference between the two is a matter of degree. A little gluten for a celiac is kerosene to the fire where the gluten intolerant individual the same gluten is more like lighter fluid. Both cause a fire to burn but the degree of intensity is different.

A large study on hospitalized celiac patients performed in Sweden (they have a higher incidence of celiac that is presumed to be related to early introduction of grain based cereal drinks into the infant diet) were found to have a 2 fold increase in mortality from various causes. Celiac disease is related to intestinal cancers and lymphomas, but also has high incidence of provoking immune system problems resulting in more autoimmune diseases. If you are already suffering from an autoimmune disorder, you may be gluten intolerant if you aren't a celiac sprue sufferer.

The study found that some of the deaths for those with celiac were related to autoimmune disorders such as rheumatoid arthritis and other connective tissue disorders. Other deaths were cirrhosis of the liver (can be a result of celiac disease and not related to alcohol), and inflammatory bowel diseases like Crohn's and ulcerative colitis. It is hypothesized that many of these deaths especially cancer, are related to malabsorption. This results in poor nutrient, vitamin and mineral status. In these cases, a poor vitamin A and D levels would have been found. Both of these vitamins work together and an adequate vitamin D level is protective against so many diseases such as influenza, cancer, and heart disease.

Generally, celiac disease and gluten intolerance are diseases that are based in chronic inflammation. "Gluten sensitivity should be considered as a state of heightened immunologic responsiveness to ingested gluten proteins in genetically predisposed individuals. The brain is particularly vulnerable." This statement came from a study done by Pediatrics Journal. Inflammation is found to be the culprit in many diseases including heart disease, cancer, Alzheimer's, and arthritis. Many people suffering from

Another study in the Lancet, demonstrated that those who didn't follow a gluten free diet had a 600% increase risk of death. Death rates were also affected by delay in diagnosis as well as the non-gluten adherence, meaning monthly cheating.

Many who experience relief from physical symptoms or maladies with a gluten free diet, think it is acceptable to cheat now and then. Another study found that minute amounts of gluten caused inflammation in gluten sensitive individuals. There is difficulty to abstain at all times unless you make your own food at all times. But you don't want to compound those inadvertent gluten exposures with your own blatant cheating. It takes 3-6 months to reduce inflammation from that exposure. So cheating every month won't give your immune system a chance to relax and you will experience chronic inflammation. Some of the gluten free products/foods available have a threshold of gluten. If it contains less than 20 parts per million it can be considered gluten free. This can be a problem if you consume a gluten free muffin in am, cookie at lunch and pasta at dinner. You may be exceeding the gluten level your body can take with this ingestion.

Keep this in mind, when you think about cheating.......

This week's recipe is a low budget, easy and tasty soup.

Greek Bean Soup

1 can 15oz of navy or Northern beans, rinsed
4-5 c. broth, use more if you want a thin soup, less for thicker soup
Fresh ground pepper
4 carrots sliced
3 stalks of celery sliced with the leaves
2 onions diced
4 sprigs of fresh oregano or 1/2 tsp. dried oregano
2 Tbsp. of tomato paste

Combine all in a pot and cook over medium low heat for 40-50 minutes until carrots are soft.

Enjoy!

You are Needed!!!

2010-03-03T10:33:00.001-08:00

Please excuse my delinquent blogging. I intended to have an article on the medical implications of gluten, but with being sick and having sick family members I didn't get it done.

I am asking for your help today. I have authored a GFCF Menu Planner and since I don't have a marketing budget, I am asking for your help. I could ask friends and family for this, but they don't want to hurt my feelings with honest responses, well a few of them would.

I need people to look at the website that hosts the menu planner and give me feedback on the site: if its user friendly, what keeps you from purchasing the planner or makes you want to purchase the planner and any helpful additions or subtractions that it could use.

Please post your comments below.

Thank you very much!

Valentine's Day Dinner, Won't Break the Bank or Your Health

2010-02-02T16:00:00.000-08:00

Valentine's Day, similar to other holidays, birthdays, anniversaries, retirements, births, weddings, promotions, and other occasions, provide us with ample opportunities to celebrate using food. The downside of all these celebrations, is that opportunities to overindulge in carbs and calories are many. For those of us with food intolerances, it can provide opportunities to cheat as well. What can just a gluten little do? Over the next month, we will examine the medical implications of gluten and casein intolerance in a series of articles. I will address if cheating even a little is harmful and if so to what extent. The articles will provide an opportunity for education and anti-inflammatory recipes.

Today, I am providing a healthy dinner for you and your sweetie! If you don't have a sweetie, then invite a friend who is also sweetless over for a dinner. In the past, as a single mom, I made a candle light indoor picnic dinner I enjoyed with my little kids. They were big fans of indoor picnics during the dreary winter months or rainy days. Those are good memories........Anyway, this Valentine's Day Menu:

Wine of Choice

Chicken Piccata
Risotto
Fruited Green Salad with Pecan Dressing
Dessert Ideas

Wine--I would suggest a lovely Riesling (a sweet German wine) or Vino Verde (a sparkling green wine from Portugal), if you prefer red wine, there are many varieties available. I have become fond of a local Colorado wine, Laughing Cat Sweet Baby Red. Check out your local wineries, many have free tastings.

Chicken Piccata is typically served with capers and dredged in flour or breadcrumbs. We could substitute some gritty rice flour or use some expensive gluten free bread to make crumbs, but I have a quick, tasty and easy pantry solution. We will use cornstarch.

1 large chicken breast, cut in half horizontally to make to thin identical pieces, will make a thin cutlet
3 Tbsp. cornstarch
1/2 c. white wine or broth
1/2 c. broth
Sea Salt
Fresh Ground Pepper
1 tsp. dried chives or 2 tsp. snipped fresh chives
1/4 c. fresh parsley minced
juice of 1 lemon, zest if you want more of a zing in your sauce
olive oil
ghee (suitable for those who are CF) or vegan margarine (use butter if you can have casein)

Rinse chicken pieces and dredge through cornstarch.
Shake off excess cornstarch.
Season with salt and pepper.
In a skillet, over medium heat, warm ghee, add chicken and brown on both sides.
Remove chicken from skillet and place in a pan in a 350F oven. While chicken continues to cook, work on the sauce.
Add wine/broth and stirring to deglaze the pan.
Season with salt and pepper.
Add lemon juice (a nice touch Ina Garten, "Barefoot Contessa" places the lemon halves in the sauce and while it simmers and then removes them). Another option is to use lemon zest.
Cook until sauce is thickened (reduced), add 2 Tbsp. of ghee or olive oil and stir well.
Add chicken breasts and cover both sides with sauce.
Add parsley and serve with lemon slices and parsley sprigs for garnish.

Risotto (pictured above is minus the veggies)

1 shallot, sliced
2 garlic cloves, chopped
1 c. risotto
Olive oil
Sea salt
Fresh ground pepper
1 zucchini, diced
1 roma tomato, diced
1 carrot, diced
1/4 c. white wine
2-4 c. broth

Heat oven to 400F.

In a cast iron skillet over medium heat, warm olive oil, add shallots, garlic and risotto.
Coat the risotto and saute until shallots and garlic are soft.
Add wine and cook gently and stir for 5-10 minutes.
Add the vegetables and seasonings. Stir well.
Add 2 c. of broth and place in the oven after stirring well. Cook 20 minutes and check risotto. Add 1 c. of broth, shouldn't be very thick. Bake for another 20 minutes and evaluate the risotto. Should be creamy and the risotto soft. Add more broth 1/2 c. at a time and cook 10 minute increments until it meets the creamy and soft criteria.

*If you can have Parmesan cheese, add it prior to serving.

Fruited Green Salad with Pecan Dressing (not pictured)

1/2 head of romaine or green leaf lettuce, clean, dried and ripped into bite sized pieces
1 orange peeled and segmented, do this over bowl to catch the juice
1/2 apple diced
2 Tbsp. raisins or craisins
1/2 stalk of celery diced

Place apple pieces in reserved orange juice.
Toss lettuce with remaining ingredients.

Dressing

2 Tbsp. raw pecans
juice of 1 lemon
juice of 1 orange
1/2 Tbsp. honey

Blend all ingredients in blender. Serve with salad

Dessert Ideas

For those of you who don't want to indulge and feel weighed down in the am. I suggest, a plate of fresh berries and small serving of nuts (can be purchased in bulk section for a few dollars). For example, one pint of blue or blackberries, strawberries with greens still on (looks pretty) and 2 Tbsp. of raw almonds, 2 Tbsp. raw pecans and 2 Tbsp. Brazil nuts. Add a few squares of dark chocolate to round out the dessert. If you don't like or can't have nuts, add some gluten and dairy free crackers, seeds (Tamari pumpkin or sunflower seeds) and avocado slices. Of course you can just have the berries!

Another idea is melting dark chocolate on low heat and dipping washed, dried fruit such as orange segments, apples, and strawberries into chocolate halfway, place on waxed paper to dry.

Lastly, this is great recipe that comes from a site that has many wonderful, allergy friendly recipes, it is an Apple Crisp Recipe. It is raw, easy to prepare (can be made in advance) and so delicious. Instead of feeling weighed down after eating, you feel refreshed. I used raw pecans in place of walnuts with wonderful results.

Happy GFCF Valentine's Day!!

Angel Food Ministries Offers Allergy Friendly Food Box

2010-01-28T09:15:00.000-08:00

Angel Food Ministries was started by Joe and Linda Wingo to help families who are experiencing financial difficulties. This program offers discounted boxes of food that can be purchased in advance and picked up at a location that is close to your home. They offer a gluten free box that is also free of other allergens such as soy, peanuts, tree nuts, milk, eggs, fish and crustaceans (shellfish).

My friend and partner, Mary Ann Kelley, who manages the web site that hosts my gluten free casein free menu planner, also has menu plans that help you utilize the food that is offered each month in the Angel Food Ministry plan.

This month's allergy friendly box has an assortment of breaded chicken and meat. They also offer a produce box as well.

Being on a gluten free diet can break the bank if you aren't careful. What happens is that our previous gluten laden foods/products are quickly replaced with gluten free substitutes. These substitutions will rob you of your health as they contain inflammatory oils and high amounts of carbohydrates and sugars. I discussed this in a post last year when I examined why we should think outside the breadbox.

As we are tightening our financial belt, we look to cut costs where we can. This ministry may be helpful to you by stretching your food budget. They also take food stamps. This food can extend your food for the month or be a substitute for going to the store.

Below are some helpful hints to keep your food costs down.

Make fewer trips to the store on a FULL stomach.
Try to make double duty meals, I made one Sunday night that will be listed below.
Shop on Tuesday for meat clearance sales.
Some stores will have double ads on one day of the week. My local natural market has last week's and the current week's sale items available on Wednesday.
Make your own food. This is not only for short term budget containment, but long term health benefits. You can control what you put into the food you are preparing.
Stick with fresh foods that are simple. It is fun to make an exotic recipe, but the ingredients can be cost prohibitive.
Start a co-op with your friends so you can buy in bulk. One of my friends is purchasing $5 quarts of honey from a local bee keeper.
Buy in bulk what you can use. Use coupons on products that you really use, don't feel compelled to use a coupon just because you have it. Take advantage of double coupons or use on sale items. Target has a $1 coupon accordion organizer that fits great in a purse.
Every week use up what food is in the fridge. Many cuisines around the world take the remains of the veggie drawer and make a soup out of it.
Many stores have $1 produce bags full of produce that is ripe. Bananas can be frozen and aging apples can be pureed into applesauce or cooked or baked in a crisp.

The two recipes below came about from a $1 produce bag of 3 organic bell peppers, definitely a good deal and 1lb. of ground turkey that was $2.25.

Stuffed Peppers

3 peppers, washed, dried and sliced in half from stem to bottom
A large pot of boiling water
1 lb. ground turkey or beef
1 small onion diced
1 Tbsp. minced garlic
1 small celery stalk diced
1/2 Tbsp. Italian seasoning
Sea salt and fresh ground pepper
1 Tbsp. A-1 Steak sauce (is GF, always read labels), or ketchup
1/2 24oz. jar of marinara sauce of your choice (read labels to avoid gluten and dairy) or
1 1/2 c. homemade marinara sauce

Brown the turkey in olive oil with onions, garlic and celery over medium low heat. While cooking turkey, boil pepper halves in hot water for 3-5 minutes until crisp tender. Remove from water and place in foil lined, oiled rectangular pan to accommodate all the peppers. Add seasonings, steak sauce or ketchup and sea salt and pepper to taste. Remove meat mixture from heat and scoop into pepper halves, save remaining turkey for next recipe. Pour the marinara sauce over the peppers and bake 350F for 30-35 minutes.
Serves 6

Clean out the drawer Soup

Place remaining cooked 1/2 lb. of turkey in a soup pot over medium heat. Add 2 small sliced carrots, 2 small sliced celery stalks, remaining marinara, 1 small diced zucchini, 1/2 T. Italian seasoning and 1/4 c. rice or risotto. Fill the marinara jar with water x 2 and add to soup. Simmer until vegetables are soft and rice is cooked.

You can use any veggies you have for this recipe and adjust the thickness with more or less water.

Green Smoothies

2010-01-20T08:38:00.000-08:00

What is a green smoothie?

It is a blended drink that contains greens--fresh, uncooked spinach, lettuce (not iceberg), dandelion greens, kale, and herbs such as parsley and cilantro. Dark, leafy greens provide can meet many of our nutritional needs. It is great to add one or two dark, leafy green salads or cooked side dish to your daily meals. Blending the greens, allows for those who have poor digestion (myself and many fellow gluten intolerant individuals) to obtain more nutrients from their foods as the process of chewing is done by the blender. This also allows for anyone to get a higher amount of greens in one sitting then could be done by chewing a large salad.

How does a green smoothie differ from juicing?

I like juicing and it has its place in providing a lot of nutrition in concentrated form. I find that I do better with these smoothies as it keeps the fiber intact with fruits and veggies.

Why are these drinks beneficial?

Most of us think it is odd to drink something that is green unless it is Mountain Dew! Dark, leafy greens are loaded with calcium, magnesium, potassium, iron with vitamins A and C. Realize that vitamin A obtained from plant sources and not animal (form is beta-carotene) require the body to convert the beta-carotene to vitamin A, Those who are acutely or chronically sick may not be able to do. Fresh greens also contain chlorophyll which can help stimulate red blood cell production and provides magnesium.

Many raw foodists start their day with a green smoothie and may also have one for lunch. I find that as a person with chronic fatigue that adding these nutritious, fresh smoothies to my diet has provided a great energy boost! I have been drinking these for breakfast daily for a few months. I took a hiatus from them for a little over a week and became fatigued again resulting in needing to rest during the day for hours. Since resuming the drinks, I rarely need a nap and generally feel better.

Can I have spinach everyday?

Spinach is the best green to start with, as it is liked by all who try it and it breaks down easily. It is important to rotate greens as they contain small amounts of nitrogen, called alkaloids and they can pile up in your system. You always want to rotate foods, that is why we have seasonal foods, we aren't meant to eat the same thing over and over.

Are green smoothies for kids?

These are good drinks for kids and they will never know the greens are in them. Some of the drinks are green and you could put them in a cup with a lid that the kids can't see. This drink could be in addition to your child's breakfast but not the entire breakfast. My son does drink these most days of the week and since he is almost 14, he doesn't always want a big breakfast. He does have protein at lunch and a larger meal at that time. This drink can also be a snack and is a better alternative to sugar laden fruit juices that are available. Using a straw works well for kids and adults alike.

How do I choose greens and prepare them?

Choose fresh, bright, organic greens that aren't yellowing, browning or wilting. Wash your greens thoroughly rinsing them until all dirt and grit is gone. I use a mix of food grade 3% hydrogen peroxide, a few ounces in a bowl of water that covers my produce. After soaking them for about 5-10 minutes, I rinse them.

What is in green smoothies?

There are many ways to make green smoothies but typically they consist of fruit, water or juice (fresh squeezed or juiced, such as limes, lemons or apples) and greens. The fruit percentage is typically 60% fruit and 40% greens.

How do I make one?

The recipe for today, is a Blackberry Mango Smoothie. We will make it using a normal blender not a Vita-Mix, which is a great machine, but very expensive. If you really enjoy these smoothies and have health issues, it may be a good investment for you. No, I don't get any money from Vita-Mix, I wish!! I wish they would send me one!!!

I will show you how to make the smoothie using a normal speed blender. You can follow this procedure with any smoothie you want to make. Remember, a regular blender doesn't have the force to pull big pieces of food down to the blade if there is too much fluid diluting the mixture.

Blackberry Mango Smoothie

1 10 oz. bag organic frozen blackberries
1 10 oz. bag organic frozen mangoes
2 c. spinach
water

Place blackberries in the blender and place enough water to cover the berries.

Puree the berries. Place this mix in a strainer over a bowl.

This is what the blackberry juice will look like.

Place half of the blackberry juice in the blender. Add the spinach (if you used a different green such as romaine, rip it into smaller pieces) and blend well.

Add the mango and more blackberry juice if needed to keep the mixture moving. Add more water to the mixture, I usually add enough to fill it to the top.

My action picture!!!

Voila! I usually drink 28-32 ounces a day.

Enjoy!!!

The 10 Absolute Worst Things to Put into Your Mouth!

2010-01-12T09:00:00.000-08:00

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.

Shepherd Pot Pie

2009-12-09T19:15:00.000-08:00

I had fun making this recipe. It was an excellent way to use of leftovers and it that was delicious. I don't particularly like Shepherd's pie, but as I was making a turkey pot pie, I didn't want to make an extra crust for the top and thought mashed potatoes would be delicious instead. The best of both worlds. Crust on the bottom, mashed potatoes on top.

Make sure to check out my new free Allergy Friendly Christmas Menu!

Hope you enjoy.

Shepherd Pot Pie*

1 1/2 c. diced, cooked turkey or chicken or assorted organic, frozen vegetables such as green beans, broccoli, mushrooms
1/2 c. leftover gravy*
2 Tbsp. cornstarch
2 c. water + 1 Tbsp. gluten and MSG free bouillon base or 2 c. of broth of choice
2 c. organic frozen peas and carrots
1 small onion diced
3 tsp. minced garlic

1 crust (see recipe below)

2 c. leftover mashed potatoes or sweet potatoes

* if you don't have gravy, combine 1/2 c. of broth with 2 tsp of cornstarch and season with a dash of poultry seasoning, sea salt and fresh ground pepper, over low heat stir until thick

In a large skillet over medium heat, gently saute onions in olive oil until soft. Add garlic and stir. Add cornstarch and stir well. Add broth and stir over medium heat until it starts to thicken. Add
meat or vegetables and peas and carrots. Pour this mixture into prepared pie pan with crust laid out. Using your hands place mashed potatoes on top. Bake 350F for 35-40 minutes.
Let rest for 10 minutes and serve.

Pie Crust

1 1/4 c. GF flour mix (I used Bob's Red Mill due to laziness on my part)
4 Tbsp. light olive oil
3/4 c. cold water with ice cubs

In a food processor place flour mix. Turn on and add oil. Mixture should look like small peas. Add cold water while it is still running until it forms a dough. Do not add more water. Remove from processor and pat into a disc. Refrigerate for 15 minutes and roll out between two sheets of plastic wrap. I usually wet my counter top and lay wrap flat and then place dough in between, top with two more sheets of plastic wrap and roll out. Lay in pie plate, 8 inch. This is an easy to make and allergy friendly recipe.

*If you want this to be meat free, use vegetable broth or base and omit the meat.*

Gluten Free Hospitality

2009-11-18T22:30:00.000-08:00

It's time for Thanksgiving, Christmas and Hanukkah and time for entertaining. Not that we don't entertain other times of the year, this is just when it is concentrated. There are also office parties as well and potlucks. It occurred to me that having someone like me come over must be very daunting to say the least. How does one entertain a person who cannot indulge in the usual flour and dairy laden foods? So many of these foods are easy to make because pre-made ingredients can be easily utilized.

Fortunately for our Jewish friends many foods that are consumed during their celebrations are allergy friendly. Since it is important that meat and dairy remain separated, there are many wonderful, dairy and gluten free options that are kosher as well. My friend, Bonnee tells me that Jewish people are not necessarily gluten free, but there happen to be many GF options in local Jewish stores. She was unsure why this is, but it is very helpful when entertaining those who follow Jewish dietary laws as well as those of us who are seeking gluten and dairy free options.

Tips for entertaining dietary challenged folks:

1. Ask them to bring a dish that they can eat and share if it is a potluck. Or have them come over early and ask if they can help you cook. This will give them an opportunity to teach you and feel included. This also excludes other guests from knowing about their limitations.

2. Ask your friend how you can adapt the main dish and a side dish to be allergy friendly depending on what their specific needs.

3. Look up the recipes you want to make online and try your hand at gluten and/or dairy free foods.

4. Purchase pre-made items. Tinkyada makes great (kosher) pasta, Whole Foods has pie crusts and mixes that are under their brand name, Bob's Red Mill as well as Betty Crocker have dessert mixes that are gluten free. Egg replacer can be found in most health food stores or you can use the following substitutions.

5. Flour in gravies, soups, stews, breaded dishes can be substituted using cornstarch. Chickpea flour makes for great breading. Use 1 Tbsp. of cornstarch for every 2 Tbsp. flour.

6. Make your own salad dressing, it is easy and healthier as you will avoid unnecessary additives. Mix 2-3 parts oil to 1 part acid such as lemon juice or vinegar. You will get good a emulsion if you combine all your dressing ingredients in a blender and while it is running slowly add your oil. This will decrease separation of the oil from the rest of the dressing.

7. Think homemade all the way when entertaining your special friends and there will be less chance for reactions. Cross contamination can be a concern. Don't use a knife or cutting board that was in contact with gluten laden bread without washing it thoroughly. Change your dish water after those utensils have been cleaned.

8. Fresh foods such as meats (no added seasonings), vegetables and fruit are always healthy and allowable. Side dishes like mashed white/sweet potatoes, rice, risotto (homemade, no pre-made seasonings), rice noodles or polenta can be great starchy side dishes as well as all the lovely squashes that are seasonably available now. There is also a brown rice couscous produced by Lundberg farms that I haven't tried, but looks delicious and is a great idea.

9. Condiments can contain gluten and dairy so read the label. If unsure ask your friend if it is allowable or don't use in the entire meal and leave out for others to use as they would like.

10. Vegan online recipes are a good way to avoid common allergens such as gluten, dairy but watch out for soy. Many vegan recipes use soy but there are so many wonderful, creative food bloggers out there you are guaranteed to find a delicious, healthy and easy recipe that may have your friend not wanting to go home! Raw foodists also have great substitutions and creative takes on food dishes.

Photo from http://www.ourspringfieldfarm.com/photos.html.

Is Agave Healthy?

2009-11-04T07:45:00.000-08:00

I have written the article below that will appear on ezinearticles.com this week. I have used agave in baking, cooking and in my tea. Since I avoid high fructose corn syrup like the plague, I am thinking that I may do the same with agave or use it only on rare occasions. As with anything, it is best to stick to the real deal in its entirety.
Updated information on agave.

Here it is:
d be a better alternative to white sugar. A recent study trial using diabetic participants who consumed agave nectar suffered severe side effects and the trial was stopped. The site fails to report what these issues were and how much agave was ingested by participants. In speaking with a representative of an agave manufacturing company there are questions about whether or not sucrose in the form of maple syrup was used in addition to the agave.

I have been quietly reviewing information on agave and have become increasingly concerned that it may not be the sugar alternative panacea that people believe it to be. It is primarily a fructose syrup that is made from agave not corn. Most of us are familiar with high fructose corn syrup which is a processed sugar as well. It takes a lot of processing to make any syrup from a plant that is a cactus or from corn for that matter.

The syrup contains not only fructose (purported to be 55% to 92% with some glucose), but inulin (not insulin), which is a chemically manufactured fiber combined with fructose that can increase the concentration of sugar in the agave.

You might be wondering why fructose syrup is bad, because fruit contains fructose and fruit is good for us. This is true, but the natural form of fructose found in fruit is levulose. It is replete with enzymes, fiber, pectin, amino acids, vitamins and minerals. Individuals with blood sugar stability issues will have difficulty with homemade fruit juices because the sugar becomes separated from the fiber resulting in blood sugar elevations. High fructose corn syrup is consumed by many Americans in mass quantities as this substance is found not only in beverages but the majority of processed foods. It is a cheap sweetener making it attractive to food manufacturers. It also tends to be genetically modified (GM) and it is questionable what the long term (20 years or more) outcome of continual use of GM foods will be.

Fructose syrup ends up being processed by the liver and is one of the leading reasons there is a rise in non-alcoholic fatty liver disease, obesity, heart disease and diabetes. The liver has to process the constant stream of corn syrup leading to fatty liver deposits and over time these will cause liver cell death and organ failure. Fructose syrup also gets turned into excess body fat, causes inflammation in the body and vessels and turns into blood fats called triglycerides. An all around bad thing to ingest, and it lacks nutrients. This is considered wasted calories so if you are trying to lose weight dump the sugary drinks. If agave is also a fructose syrup there is no reason to expect it won't cause the same detrimental effects that have been observed by corn syrup.

Americans are extremely dependent upon and addicted to sugar. For people who are dependent on sugary foods, it is vital that you come to terms with this addiction. Find a way to replace those foods with better choices. An apple is a better choice than a soda pop in the afternoon, especially if a protein and/or a fat is added, like nut butter. You will get a little sweet taste and energy as well. Fat in the nut butter will provide energy as well as slowing the absorption of carbohydrates into your system. It is wise to avoid the elevations in blood sugar levels, and this simple food combining technique is one way to do this.

If you are diabetic you must end all sugar consumption. Eat lean proteins, vegetables and no fruits except berries, a scant ½ c. a day, or a green apple, until blood sugar control is achieved with minimal medication. If good control is obtained through this method, then work with your health care practitioner to evaluate if you can tolerate more carbohydrates like tomatoes and fruits. Counting carbohydrates will continue to make your pancreas work over time until it can no longer make any insulin. Lastly, consuming diet soft drinks has been found in a study to increase the likelihood of developing diabetes with elevated blood sugar elevations and weight gain. It was speculated that these individuals overindulged on sugar laden foods, but I suspect it has to do with the increased concentration of sweetness from these chemical additives. Aspartame is an excitotoxin, meaning it excites the taste buds, stimulating a stronger taste. This may tell the body via the taste buds that something sugary is coming into the digestive tract. The body responds and may be releasing insulin in response to the stimulus even though the sugar is not actually there. There are many other reasons to avoid these artificial chemical additives.

Agave is preferable to high fructose corn syrup any day. Be judicial in your use of agave. Since it is sweeter, you should use less. Honey is also fructose and glucose. It can be used as well but again very small amounts and not on a constant, high amount basis.

An alternative sweetener that you can use daily is Stevia. Xylitol, erythritol and Malitol are sugar alcohols. Be aware that these (sugar alcohols) sweeteners are also processed. These will allow you to have the occasional cake or cookie, use it cup for cup for granulated sugar in recipes. Be wary of using large amounts as it can cause gas and bloating. Stevia can be used in beverages, dressings and some desserts quite well. If you use higher doses than a few drops, a few times a day, or if you use several packets, then Stevia can lower blood sugar or blood pressure to uncomfortably low levels. If you are on medication you may need to monitor or reduce your use. Stevia is a concentrated natural sweetener so, a little goes a long way. It has a long history of use, over 200 years without ill effects on humans.

Gluten and Dairy Free Lunchbox, Part 2

2009-10-14T21:29:00.000-07:00

What's For Lunch???? Continued...

The picture above is my husband's lunchbox and a sample lunch idea. The sandwich to the left is my lunch yesterday. It is a raw bread with avocado and tomato slices and sliced white onions seasoned with sea salt and fresh ground pepper. The recipe is below as well.

We use a stainless steel thermos that we fill with hot water for 5 minutes, drain and then fill with warmed soup, stew or chili. This keeps the food warm for lunch without using the microwave which saves time and precious nutrients that might otherwise be destroyed by the microwave.

The thermos is filled with Lolita's Spicy Black Bean Soup with a tossed salad. The recipes will be found below.

Notes: Try to avoid lunch meats with nitrites, it is a known carcinogen. Boar's Head does have nitrites but is gluten free.

Other ideas for sandwiches, use fillings you enjoy.

Cabbage, collard green or lettuce leaves, fill with lunch meat, egg, tuna or chicken salad.
Omelets, beat 2-3 eggs with 1 Tbsp. water and pour into oiled non-stick skillet over medium heat, do not fold, flip and cook on both sides. Make in advance if you like and use parchment or wax paper to keep omelets separate until ready to use.
GF Indian Lentil wraps is a great recipe at Living Without, a GF magazine that deals with other food intolerances as well. Here's another GF wrap recipe found on that site as well.
Brown rice wraps, can be found in health food stores usually in the freezer section. They do need to be warmed prior to using in a microwave for 15 seconds or over steam if you can get it. Do not put mustard, avocado or mayo on to these wraps and expect to eat it quickly because they get soft fast, within 5-10 minutes. Better to take the ingredients and prepare prior to eating. I like to spread avocado on mine, sprinkle on seasoned sea salt, pepper and add romaine lettuce, lunch meat and red onions. I roll it up and eat it quickly.

Full Meal Salads:

Salad nicoise, lettuce (romaine), tuna, olives, steamed/boiled small red potatoes
Chef salad, choice of lunch meat, veggies, fruits, onions, or olives.
Caesar salad, feel free to add olives, protein, and more veggies.

Other Ideas:

Faux lunchables, cut up turkey, ham, or chicken, GF crackers, condiments such as Dijon mustard, pickles, grapes/dried fruits, and/or olives.
Cut up veggies, fruits, GF crackers, homemade bean dip, hummus or refried (without hydrogenated oils) beans
Apple with nut butter, cut an apple in half, remove core and fill with nut butter. If your child's school is nut restricted you can use sunbutter. This is also a great breakfast or snack idea!
Coconut yogurt parfait, you can make your own yogurt or purchase So Delicious Dairy Free Yogurt and add fruits that you like.
Raw parfait--this is a recipe from my GFCF menu planner, enjoy! Serve with your favorite fruits. Layer with pudding and fruits alternating layers.

Fruit Parfait--this will serve six.

4 ripe, refrigerated avocados
3/4 c. nut milk
2 Tbsp. fresh orange juice
1 Tbsp. vanilla extract
pinch sea salt
2 Tbsp. Agave nectar
4 c. of berries or cut up fruit such as peaches, apples, pears, bananas, grapes or some combination

In a food processor, place avocados and orange juice, process until smooth. Add salt, vanilla and Agave nectar, continue to process, slowly add nut milk until it has a pudding consistency. Divide among 6 bowls or cups, alternating the avocado pudding with fruit. Serve.

Lolita's Spicy Black Bean Soup
Serves 6

This recipe was inspired by my naturopath, Jodi Winter who also is an avid raw foodist. This is not a raw recipe but it is high fiber, quick and delicious! She suggested a can of black beans and diced tomatoes pureed and warmed. So here is my spin on her great idea!

2 cans of black beans drained and rinsed
2 cans of lentils, undrained
2 cans of Rotel or diced tomatoes with juice (can use one can hot and one mild for spicier soup)
1 Tbsp. chili powder
1 tsp. cumin
1 tsp. coriander

Puree black beans and tomatoes. Add seasonings, lentils and warm. Place in thermos for lunch.

Tossed salad
Serves 1

5-6 lettuce leaves of choice, I used red leaf, chopped or torn into bite size pieces
1/3 of cucumber cut into sticks
1 tomato chopped

Toss all and serve with dressing of choice.

Raw Open Face Sandwich
Serves 1

Matt Amsden's Onion Bread from Rawvolution, I used my oven for this recipe. I greased a large, foil lined cookie sheet and spread the batter thick about 1/4 inch. The lowest temperature the oven went to was 170F, I leave the door open a crack to hopefully reduce the temperature to that of the dehydrator's low temperatures. I left it in overnight and in the am flipped the bread, remove the foil and put it in for another 12 hours. If you leave it in for more than 24hours it will be more dry and cracker like. I enjoy the chewy consistency of bread. Your oven may turn off on its own after 8-12 hours. You may need to turn off the oven and turn it on again.

I took a piece of this bread, laid slices from half an avocado, thin onion slices and 4 thin tomato slices on top. Seasoned with sea salt and fresh ground pepper.

The Gluten and Dairy Free Lunchbox

2009-10-05T08:50:00.000-07:00

Making lunch for yourself and your kids can be a chore when the days of slapping together a sandwich or grabbing a yogurt are no longer available. I don't miss bread very often except in Middle Eastern restaurants as I watch soft, warm pita breads bask on patrons tables in front of a plate of yummy hummus but I digress...... I realize lately that I miss the convenience of grabbing a bagel or cookie when I just need a quick bite. Being gluten free makes that an impossibility. There are some great raw food cookies/bars at natural food stores that can stand in, but those stores are not as readily available as many retail chains that have those convenience foods. I am not suggesting those foods are healthy by any stretch of the imagination. I would love for those places to have healthy, gluten free alternatives, but that is not a common place reality. Anyway no more pity party today.

Planning and Budgeting

What to make for lunch? There's always the stand in of leftovers and I specifically plan my weekly menu plan which includes breakfast, lunch and dinner with a few snack ideas for the week to avoid eating out or eating things that are not good for us. I plan some of my dinners to become planned leftovers such as Butternut Curry Squash Soup or Cobb Salad. Soup makes a great breakfast by the way!

When we think about lunch, we have to get outside of the breadbox. This means to avoid focusing on bread related foods all the time. You can of course purchase gluten free breads or make them yourself, but this can add unnecessary carbohydrates to your midsection. It can also lead you away from more exciting choices.

If you are needing frugal, but healthy choices, try to rotate the same lunch menu staples each week so that you can stock up when those items are on sale and you will have a basic idea of how much it is costing you each week.

Here is an example: Mondays, Tuna, crackers, carrots and fruit/ Tuesday, chef salad, crackers, apple/ Wednesday, Egg salad, celery, tomatoes and carrots, brown rice wraps/ Thursday Leftovers, fruit and salad/ Friday Waldorf salad, banana and cookie.

Let's say this lunch menu costs $20.00 a week for a family of 6. This is helpful to me because there is limited work and planning involved. The basic cost doesn't fluctuate too much, in fact the cost can go down because when tuna is on sale for 50 cents a can, I can stock up on that item. This is how my costs can go down in the future. I can also purchase my gluten free whole grain crackers for example from Costco and calculate the cost over the month which can reduce my weekly expenses on lunch.

This is just a basic food plan. You can put your favorites in there and rotate the menu. You can also vary the fruits and vegetables to accommodate what is in season and on sale.

Adult and Kid Friendly Ideas

Tuna salad (if you can't have mayonnaise try oil and vinegar instead)
Egg salad
Chicken salad with celery, grapes and scallions

Pair these salads with gluten free crackers or wrap in large lettuce/cabbage leaves, hold in place with a toothpick. Probably better to make these prior to eating and bring all the ingredients in separate containers. These salads can also be served on top of a bed of greens, in a tomato that has had the flesh taken out (can use in salad or save for broth, juicing, pasta sauce or soup), a zucchini boat, other squash that has been baked such as acorn filled with chicken salad or half of a red bell pepper.

Kabobs always a kid and adult favorite

Take toothpicks and thread chunks of turkey ham, chicken or any other meat (save money and avoid chemicals such as nitrites if you bake these meats yourself) alternating with fruit and vegetables. Gently cooked squash chunks, raw peppers, zucchini, grape/cherry tomatoes, onions, olives, grapes, apple chunks, cherries, berries, peaches, and celery.

To be continued next week..........

Why Should We Think Outside of the Bread box?

2009-09-29T19:53:00.000-07:00

As a practicing nurse practitioner, I have encountered many patients experiencing various, multiple food intolerances and/or allergies. What I am finding is that it becomes increasingly difficult to give up foods that are causing physical or mental symptoms when they are reliant on replacing those very foods in a different form. For example, it is great that we can find gluten free blogs and web sites that have done an excellent job of making copy cat recipes of our favorite gluten laden favorites. There is nothing wrong with having some GF cake, cookie or bread on occasion. What is actually happening though is that GF foodies are having these items with a much higher degree of frequency. These foods contain many different forms of carbohydrates resulting in sugar addiction as well as weight gain and adverse health consequences from relatively high sugar content. These constant feedings of our desire to have foods that remind of us of our gluten laden favorites that we miss make passing up on the gluten laden goodies when we encounter them more difficult.

Another reason to avoid succumbing to these food replacements is the pocket book. I was in a womens group earlier this year and one of my friends is GF as well as 4 of her kids. She had a limited amount of grocery money for a given week and was so worried she couldn't feed her kids because she couldn't afford GF bread and other processed (boxed, bagged or canned) GF products during that week. When we rely on these processed convenience products it can really take a toll on our pocket book as noted in this article, "The Expense of Eating with Celiac Disease". In my GFCF menu planner, I strive to ensure that the foods presented in the recipes are 1. affordable, 2. simple to make, 3. nutrient dense, 4. family friendly, and 5. creative. Unfortunately, kids are being trained to desire GF processed cereals, granola bars, cookies, breads, waffles and frozen foods, all loaded with tons of sugar. A high sugar nutrition plan can cause children to have difficulty with behavior and concentration as well as packing on the pounds. Children are growing and developing, requiring critical nutrients not found in processed foods.

Processed foods that are lacking nutrients, will keep us unfulfilled and constantly hungry. And we will find ourselves in a vicious cycle of wanting the very foods that are not giving our bodies the nutrition they need to heal and be well.

The natural, organic and health food industry has us tricked into thinking because it is organic, natural or labeled healthy that it truly is health food. These are processed foods masquerading as health foods in an expensive store. If labels are carefully reviewed most of these products will be loaded with unnecessary sugar and calories with little to no nutrients.

We have assigned agave to be the sweet substitute of choice because it has a lower glycemic index, yet it still IS a refined sugar just as organic cane sugar, raw sugar, and honey.All may have varying degrees of positive qualities, but they will cause your blood sugar to rise, insulin to be released and increase in inflammation in the body (think of an infected wound or asthma attack as examples of inflammation). Roller coaster blood sugar levels lead to emotional upheaval as well and continued craving for the very thing that is causing the emotional distress that drives our desire for our favorite comfort foods.

This is why thinking outside the bread box is critical. Think of how to enjoy food, eat to live not live to eat and don't look for a piece of GF bread, pasta, tortilla or cookie around every corner. Once you give it up completely, you will find that only an occasional sting of the GF cookie bug will hit you and its ok to bite!

If you found this article useful, you can find more like them, with more detail in my GFCF menu planner.

P.S. Here is an article on GF foods and tax deductions.

Fall Harvest Applesauce

2009-09-23T16:55:00.000-07:00

Just in time for fall, the aroma of cinnamon, nutmeg and apples waifs through the air. The fall air is crisp and reminds us that the seasons are changing. Fall is a time for apples, various squashes (acorn, spaghetti, pumpkin and butternut), lettuce, Brussels sprouts, beans, leeks, etc--see the list below.

My favorite fruit to get in the fall is the Jonathon apple. I love its crisp sweet taste and I will miss it once the season is over. In order to keep their wonderful taste around, I make applesauce that I freeze. Apples have health properties that make them an asset in a healthy eating plan. Apples also contain vitamin C and antioxidants. Apples range from very sweet (higher sugar concentration) to tart (lower sugar concentration). Ironically, the glycemic index, the scale that determines how quickly and how much foods will raise blood glucose (sugar). Fruits contain fructose but we don't measure blood fructose. Raw apples can help ease constipation with their fiber content. Cooked apples sooth a tummy that is suffering from diarrhea. It is best to eat an apple in its entirety and not separate the fruit from its fiber rich skin. If you are feeding children under the age of 2, please peel the apples.

Cooked Applesauce

Cut Jonathon, Honey Crisp or apples of choice into chunks. Add a few tablespoons of water and 1-2 Tablespoons of red hots. Cook over low heat for a few hours. If using a crockpot, cook on low for 5-6 hours. Gently mash with potato masher.

I then put the applesauce into glass canning jars and freeze after the mixture cools down. These will keep in the freezer for several months.

Raw Applesauce

This is a recipe I used in my Living Gluten Free Casein Free Menu Planner that can be found online at: www.livingglutenfreecaseinfree.com.

This is a nice change to cooked applesauce. If you are giving any of this to a baby, or child under the age of 2 you must peel the apples.

6 apples any kind you like, cored, washed and peeled if you like. I keep the peel as there are a lot of vitamins in it.
Juice from ½ lemon
Pinch sea salt
2 tsp. melted coconut oil (optional)

Cut the apples into wedges. Put the cut apple wedges in a food processor with the S blade. Add lemon juice, sea salt and coconut oil. Process all until apples resemble applesauce, add water if needed until desired consistency.
Serve.

Fall Produce Guide • Winter Squash • Brussels Sprouts • Cabbage • Cauliflower • Dill • Mint • Parsley • Beans • Kohlrabi • Leeks • Onions • Parnsips • Potatoes • Turnips • Rudabaga • Radishes • Potatoes • Pumpkins

Jalen, The Gluten Free Cat

2009-09-02T15:36:00.000-07:00

We adopted this cat from the Denver Dumb Friend's League after my cat, Kitty died. We had Kitty for 14 years and we missed her. We decided to get another cat to keep our other kitty, Simba company. This cat's name was Tyler when we took him home. Since he didn't look like a Tyler we changed his name to Sammy. That was fine for the first two years we had this cat. Then I started noticing that when I called my son, Jalen, the cat always showed up. His name is now Jalen. He will still answer to Sammy but in a less than enthusiastic manner. As if he is trying to be compliant, an unusual trait in a cat.

A few years ago I made some delicious gluten free (not casein free) oatmeal raisin cookies for my husband. A few straglers were remaining in a ziploc baggie in the kitchen. I noticed they disappeared but chalked it up to my husband taking them to work. As I am vaccuuming the house, I find a familiar baggie that had been ripped open by sharp teeth and it contained half eaten oatmeal raisin cookies. Who was protecting his loot, but Jalen the cat? Mind you he has never stolen gluten laden oatmeal raisin cookies.

Last year, I left a loaf of gluten free bread on the kitchen counter. What cat would steal a loaf of bread, none that I had ever had? Of course, if it was a packet of raw meat, I wouldn't leave it unguarded, but I felt safe with bread. About 10 minutes later I hear a thud on the kitchen floor and I see the cat dragging the loaf of bread toward the basement steps. I stole his booty from him all to the disappointed he expressed with his eyes and crest fallen face.

So, now we don't leave any gluten free treats out for long or unsupervised in Jalen's presence. We do however leave gluten laden foods out on the counter that he never touches. Hmmmm.... And, yes he eats gluten free cat food.

Zucchini! Zucchini! Calabacitas!

2009-08-28T17:15:00.000-07:00

Calabacitas is a lovely zucchini and corn dish that rounds out the summer nicely. A Mexican side dish, it can also be a main dish when served with corn tortillas, arepas, a salad or on top of a salad or potatoes.

Zucchini straight from the garden is great in this dish. Of course there is nothing wrong with buying at the store or local farmer's market. This year was my first year growing squash. I learned the hard way, that zucchini can grow to be quite large if you don't remove them from their vine. Smaller zucchini will have more flavor. It is fun to grow large zucchini, but I found they are hollow and I wonder if the nutritional content is lessened by its overgrowth.

Roasted corn is sweet and a treat to enjoy. Corn is actually a grain and can cause people who are sensitive to sugar some distress in regards to the stability of their blood sugar. If that is a concern for you it might be wise to avoid corn and other foods that convert to sugar readily such as white potatoes, white rice and many gluten free products that are high in carbohydrates. These products contain tapioca/corn or potato starches, white rice flour and/or sorghum flour. When eating anything that is high in sugar, adding additional fat to the meal will slow the absorption of sugar into the blood stream.

Onions contain antioxidants, assist in the repair of our cells and can detoxify. Onions are best raw or lightly steamed.

Green chillies are abundant this time of year. Green chillies can be found roasted in many places in your locale. Chillies contain capsaicin, an anti-inflammatory chemical that is found in topical muscle/joint rubs. They also contain Vitamin C and A. When working with chillies wearing gloves will prevent the capsaicin and oils from the plant getting on to your skin. Wash your hands after working with chillies. If you work with them using your bare hands, don't touch your face or eyes after contact with the chillies as the oils can be retained on your skin and burn your eyes when you touch them. This can occur even after washing your hands.

Calabacitas

1 4 oz. can of diced green chilies

2 ears of roasted corn, shucked (raw is ok too)

3 small zucchini

1 onion diced

olive oil

sea salt

fresh ground pepper

In a skillet coated with olive oil over medium heat, saute the zucchini and onions. Saute lightly, add chilies and corn. Remove from heat, season with salt and pepper.

Dairy Free Ice Cream Options

2009-08-19T21:00:00.000-07:00

A few weeks ago I put up a Banana Ice Cream recipe that is easy and inexpensive to make. As the food market adapts to those of us who have food allergies there are several options for dairy and/or gluten free ice cream.

There are dairy free ice creams made from soy, rice, hemp or coconut milk. I have tried all 4. My favorite so far is Temph. I have tried Vanilla Bean, Coffee Biscotti and Chocolate. The chocolate flavor tasted like a very rich fudgsicle. The coconut lime flavor is also great, a hint of lime bathed in coconut.

The coconut based ice creams are great alternatives with plenty of fat to slow the absorption of sugar into the bloodstream. We shouldn't eat ice cream all the time but on occasion it is fine to have a treat.

Enjoy!

Gluten Free Casein Free Menu Planner

2009-08-04T09:00:00.000-07:00

When I was growing up, food allergies were rare. Some people could not have shellfish, but it was unheard of to have a life threatening reaction to peanuts. Today nut free schools are commonplace, thousands of gluten-free products are showing up in local Wal-Marts, and everyone knows someone who is avoiding sugar, dairy, soy or some other food that is common in the Standard American Diet (SAD).

Gluten is the protein found in wheat, rye, barley, triticale, spelt, and/or cross contaminated in oats. Casein is the protein found in all animal dairy products. Casein is also found in many processed foods.

Celiac disease is a digestive disorder that causes the body to attack the small intestines when wheat/rye/barley and/or spelt products are consumed. These grains contain the gluten protein. The journal Gastroenterology noted in 2005, "Celiac Disease is one of the most common lifelong disorders worldwide." Symptoms vary widely and can include: fatigue, mood disorders, diarrhea/constipation, poor growth (in children), hair loss, neurological problems (seizures, impaired concentration and/or memory), anemia, mouth ulcers, abdominal pain, bloating, infertility, anxiety, depression, bone pain, weakness, liver disorders and/or malnutrition issues such as osteoporosis. Many who suffer from autoimmune disorders have gluten intolerance without intestinal symptoms. I gave up gluten, then reintroduced it a few weeks later. Within hours it felt like I had been hit by a truck.

At the age of 11, I became tired and very pale. I was diagnosed with mononucleosis and severe anemia (a shortage of red blood cells), which almost required a blood transfusion. Diagnosis: none. Treatment: take 6 iron tablets daily. After this episode I had chronic strep infections almost every two weeks for the next 7 years until I had my tonsils removed at age 18. I had almost constant antibiotic use during this time. In my 20's I discovered a goiter, had symptoms of low thyroid function (hypothyroid) and was diagnosed with Hashimoto's Disease, which is the leading cause of hypothyroidism in America. It is considered an autoimmune thyroid disease which eventually results in malfunction of the thyroid (which regulates metabolism, body temperature, and generally making the whole body run the way it should). Then I started down a road of chronic fatigue, depression and a constant state of feeling unwell. I have also had eczema every since I can remember, suffered from a terrible premenstrual syndrome and started to have very heavy, painful periods.

Finally, 4 years ago, I saw a Denver gynecologist who is an integrative doctor utilizing alternative and conventional therapies with a focus on health. For those who don't know (men), women often use gynecologists as their primary care physician. I told her about my mood issues, female troubles, poor thyroid and constant fatigue. She did a test for anti-gliandin antibodies (antibodies which indicate gluten intolerance) and they were sky-high.

I finally had a diagnosis! Over the course of 20 years, I had seen too many doctors to count. This is common for those who are suffering from a gluten and/or dairy intolerance. Multiple trips to different doctors, lots of testing, no results, no diagnosis and no help. The median time for diagnosis is estimated at between 8-11 years with a patient seeing at least five different physicians. Finally, I had an answer and some relief from many of my symptoms, mainly the fatigue and depression.

I tell my story because it is the story of many Americans. Millions of Americans suffer from autoimmune diseases, depression, fatigue, neurological problems, mood disorders, poor digestion and/or irritable bowel syndrome (what a diagnosis! - those who have it already know their bowels are irritable). The underlying problem is a food intolerance (or multiple food intolerances) leading to malabsorption of nutrients needed for cellular repair and maintenance. At age 11, my anemia was a symptom of the food intolerance. Because gluten intolerance is insidious in the ways it shows up, it is difficult to find unless you know what to look for. Since it is not confined to the gut, testing for it can lead to false positives and false negatives.

Modern conventional medicine continues to view gluten intolerance or celiac sprue as an intestinal disease. Reviewing the studies regarding this issue, we find it is a systemic, inflammatory problem that can manifest itself in any part of the body.

Health care practitioners who treat those who have autism will mandate a gluten and casein free diet as part of an overall treatment plan. Why? Wheat and dairy are considered the staples of life - why take that away? There are many reasons why so many people cannot tolerate gluten and casein. Some can no longer break down the protein(s). Intestinal inflammation can ensue, causing a "leaky gut," a permeable intestinal wall leaks out these undigested proteins, and for those with autism, and possibly other disorders of the brain, these peptides get lodged in the brain. Brain inflammation is found in many with mood and neurological disorders. Alzheimer's has been characterized as a brain on fire. See a brain scan here: http://www.loni.ucla.edu/~thompson/AD_4D/dynamic.html.

Some of the reasons these staples are wrecking havoc are: over consumption of gluten/flour products, premature introduction of grains into the infant diet, hybridization of wheat, artificial processing of flour, inappropriate preparation of grains, pasteurization and homogenization of dairy products, all of which causes damage to the enzymes that breaks down gluten or casein.

There are long term consequences to gluten intolerance, as it can over stimulate the immune system, causing systemic inflammation in the body. Intestinal lymphoma , autoimmune disorders and premature death can result from a chronic state of inflammation if an affected individual continues to consume gluten despite having intolerance . This happens because so many people are undiagnosed or misdiagnosed or fail to comply with a gluten free diet

What's the solution? If you suspect that gluten and/or casein (these two culprits tend to work together) are the cause of your ill health, I advocate a trial abstinence from both of these proteins. The abstinence period should last at least 3-4 months, and then reintroduce each one, separately. Gluten and casein are different from other food intolerances in that they can have a lag time of up to 4 days to show any symptoms. If you find that abstaining from gluten improves your symptoms, you should continue a gluten-free diet. LivingGlutenfreeCaseinfree.com offers a 4 week menu plan to help get started with a gluten-free diet.

CJ's Roasted Off the Cob Corn

2009-07-21T15:00:00.001-07:00

Fresh corn is such a blessing every summer. Who doesn't love a cob of corn fresh off the grill, dipped in a lot of butter? My son, CJ shucked this corn, buttered it up and just used simple seasonings, heavy on the pepper for a kick!

This is the same corn but it is off the cob.

Enjoy!

CJ's Roasted Off the Cob Corn

8 ears of corn
water
4 Tbsp. butter or casein free vegan margarine
Sea salt
Fresh ground pepper

Soak the corn in a large stockpot at least 8 hours, we soaked it overnight. Remove from water and grill over medium heat turning every 3-5 minutes
grilling for a total of 15-20 minutes.
Remove husks, shuck the corn and combine in a bowl with butter or margarine. Season with salt and a lot of fresh ground pepper.

Summer Calls!

2009-07-14T16:00:00.000-07:00

Farm Fresh Vegetables call us!

Now that the sun is out, birds are singing and flowers are blooming, it is time to get outside and get your vitamin D. The sun makes plants grow and helps us to get vitamin D. Vitamin D comes from the sun to you within 15 minutes of exposure. This will give you about 10,000-15,000 IU of vitamin D3. Calcitrol, a hormone that comes from vitamin D3 is needed to prevent heart disease, cancer, helps to form bone, assists in cell growth and hormone balance. If you have had difficulty with gluten and/or casein intolerance you may have inflammation in your digestive tract and need to supplement with vitamin D3 to facilitate healing as well as maintaining a gluten and casein free diet.

If you can't or don't want to get sun exposure, you can supplement vitamin D3 (natural form) by taking supplemental D3, consume fish, or take cod liver oil. I encourage you to get a baseline serum (blood) test of your vitamin D level, 25-hydroxyvitamin D level. The optimal level is 50 so if you below that, please work with your health care provider to take supplemental vitamin D3 until you reach that level. If you have any difficulty with seasonal depression (affective disorder), you might find supplemental vitamin D helpful during the wintertime.

Sweet and Spicy Barbecue Sauce

1 whole orange, I used Cara Cara orange, peeled using a paring knife
1 TBS. dried onion
3/4 c. ketchup, either without any sugar or high fructose corn syrup (Whole Foods 365 Brand has cane sugar)
1 TBS. Tamari (gluten free soy sauce)
1/4 c. Bragg's Apple Cider Vinegar
1/4 tsp. cumin
1/4 tsp. coriander
1/2 tsp. sea salt
1/2 tsp. Chipotle powder
1/8 to 1/4 tsp. red cayenne pepper (use more if you desire more heat)
3 TBS. Light Agave Nectar

Place orange in food processor or blender and blend until pureed. Place pureed orange in mixing bowl. Add remaining ingredients. Use this sauce on any type of meat or even fish you would like to barbecue. Grill and baste with sauce frequently during cooking.

Or...

I used it on 6 organic chicken legs. I seasoned the legs with sea salt and fresh ground pepper. Placed them on a foil lined, oiled baking sheet. I basted the legs with the sauce and baked them at 375F for 30 minutes, increased the heat to 400F and basted them again, after 10 minutes I reduced the heat to 375F and added the last layer of sauce baking for another 10-15 minutes. Let rest for 10 minutes after removing from oven and serve.

Tamari Potatoes

4 organic potatoes of choice, cleaned, scrubbed and diced
2 TBS. dried onions
4 TBS. Tamari
2 TBS. extra virgin olive oil

Combine the onions, Tamari and oil in a bowl. Mix well and add potatoes. Toss to coat potatoes and bake at 350F for 30 minutes until fork tender.

Summer Salad

1 1/2 c. cut green beans, defrosted or fresh (steam for 5 minutes first)
1 c. kidney beans
1/ c. navy beans
2 ears of white corn shucked (soak for two hours prior to using)
1/4 c. diced red onion
1/2 red pepper diced
1/4 c. water
1/4 c. extra virgin olive oil
2 Tbsp. Agave nectar
3 Tbsp. Apple cider vinegar (not distilled, Bragg's)

Combine beans to red pepper. Over low heat in a saucepan, add the water, oil, nectar and simmer for a few minutes. Remove from heat and add vinegar. Pour over the salad and toss well. Better if refrigerated overnight as flavors have time to meld.

We all scream for ice cream!

2009-06-04T18:05:00.000-07:00

Who doesn't love ice cream? Unfortunately, for some people ice cream does not love them. Some people cannot tolerate casein, a protein found in animal dairy products. There are children and adults with autism spectrum disorders will be asked to abstain to institute a gluten and casein free diet.

Autism spectrum disorders are typically characterized by difficulty engaging in social interaction, marked psychological dysfunction with some developmental delay. There are many different aspects of this disorder.

People are becoming increasingly allergic to dairy products whether lactose (milk sugar) intolerant (can’t digest milk sugar) or casein intolerant. Many people who have celiac disease or gluten intolerance will also have difficulty digesting casein. This may occur because the intestinal lining has been damaged from the inability to breakdown gluten (protein found in wheat/barley/rye/spelt or triticale grains) causes an inability to digest casein as well. These two will sometimes be joined hand in hand. Other reasons may include inflammation from long term undiagnosed food intolerances, lack of enzymes to break down these proteins and/or the processing of food (in case of milk, pasteurization which kills vital enzymes that enable our systems to metabolize the dairy products).

If you have an autistic child who is utilizing biomedical approach (utilizing nutritional and nutriceutical interventions with detoxification of heavy metals) treating their autism then you know how hard it is for a child to give up the simple pleasures of eating certain foods. It isn’t any easier for adults either.

Many people find that removing these two proteins will help improve the symptoms of autism. It is theorized that in autistic individuals that casein and gluten are metabolized into peptides that will fit into the opioid receptors (this is where pain medications, narcotics and illicit drugs such as heroin attach inside of the brain) of the brain, causing dysfunction. Other causes may be brain inflammation from the digestive system's inability to metabolize these proteins effectively resulting in intestinal inflammation and the ‘leaking’ of intestinal contents into the blood stream. The body must then deal with continual inflammation from the over use of the immune system.

Many people who suffer from autoimmune conditions such as myself, must find what foods have adverse effects on our health. I have rheumatoid arthritis (RA) and dairy causes increased joint pain. This is true of many who have RA. I do on occasion eat raw milk cheese or eat goat cheese without ill effect. When you have a chronic condition, it takes some time to find out what foods aggravate your condition.

Here is an ice cream that you can easily make for your child that is delicious, gluten and casein free that the entire family will enjoy. This ice cream recipe is easy and is great for those who are not following a special diet. It is low in sugar, has no gluten or casein. It brings quick satisfaction!

Banana Ice Cream

6 ripe bananas peeled and frozen solid
1/4 c. Agave nectar (optional)
1 can of coconut milk, not lite
1 TBS. gluten free vanilla

Remove the bananas from the freezer for at least 30 minutes. Process in a blender or food processor until slightly chunky. Add the Agave, coconut milk and vanilla. Process until smooth. Place in a container and chill in refrigerator at least 2 hours. Freeze in your ice cream maker according to the manufacturer's directions. Serve immediately. If you can't serve it when it is done freeze it and then take it out 15 minutes prior to serving so it can thaw slightly making scooping easier. Makes 6-8 single scoops.

Resources:

Biomedical/integrative medical practitioner
www.acam.org

Biomedical medical practitioner to treat autism spectrum disorders
www.defeatautismnow.org

Tea and Jam

2009-04-15T09:37:00.000-07:00

Last year, I read a fascinating book, "Child 44" by Tom Robb Smith. It was a historical fiction account of a Soviet police officer coming to terms with the corruption within the communist system that he had been raised to worship as he pursues a serial killer. It was a captivating book. Mr. Smith did an excellent job of revealing the history of post World War II Russia and the daily life of the people and party members.

The reason I bring up this book is that I had mistakenly assumed Russians loved vodka more than any other drink. This is not true. Russia has a long history of drinking tea. The book by Mr. Smith emphasized that Russians enjoyed putting jam in their tea. My son and I found this interesting and tried it. Tea is very tasty with strawberry jam especially if you make it yourself.

Since the story was based during the 1940's, a time when many around the world were financially struggling, I thought that maybe this necessitated the need to use jam, as sugar was not an option. That was not the case. Russians have enjoyed tea since 1618 and have routinely served tea with honey, sugar and/or jam. Tea is the national drink. Russians enjoy their tea strong. Tea is taken after meals and during breaks in the afternoon.

Russians enjoy Zavarka-a concentrated, strong tea that uses more tea than water, it is like espresso but in tea form. Samovar is a tea making device that uses loose leaf teas and makes Zavarka.

Tea has multiple health benefits. Green, oolong and black tea have antioxidants called polyphenols, meaning they prevent free radical damage. These polyphenols protect us from cancer, stroke and heart disease.

Strawberries contain phyonutrients that act as antioxidants as well. Strawberries contain many vitamins including vitamin C and manganese. Vitamin C is a potent antioxidant. Strawberries may also contribute to decreasing cancer risk as well as easing polyarthritis, a form of rheumatoid arthritis by reducing inflammation.

Strawberries are abundant this time of year and annually we enjoy making homemade freezer jam that I will give as gifts to our friends. We also save some for ourselves! I like freezer jam because it tastes just like fresh, crushed berries even weeks later. Most of the freezer jam recipes contained a ton of sugar. In light of wanting to reduce sugar consumption and lower blood sugar levels, which in turn will lower insulin levels, I remade the typical freezer jam recipe by substituting Agave nectar. The taste is wonderful.

Tip--I did find that using the Agave nectar means that you must stir the berries. The crushed berries tend to float to the top. Jam made with white sugar does not have this issue, but sugar has detrimental effects on a person's health. Sugar causes inflammation and aging.
Canning jars can be found at thrift stores for 25 cents a piece and you can buy a box of lids at the grocery store.

Strawberry Freezer Jam

6 small or 4 medium-large glass jars with canning lids, cleaned and dried

4 pints of fresh, ripe strawberries, cleaned, hulled, sliced

1 1/2 c. Agave Nectar

3/4 c. warm water

1 box Sure-Jell Pectin for low sugar or no sugar recipes (read label and make sure Splenda or other artificial sweetener(s) have not been added)

Place berries in large bowl and using a potato masher and crush the berries. Add Agave nectar to strawberries and stir well.

In small saucepan over high heat, mix pectin and water. Stir until mixture comes to a boil and continue stirring for 1 minutes. Add to fruit mixture and stir constantly for 3 minutes. Ladle into clean canning jars leaving 1 1/2 inches from the top as the mixture will expand in the freezer. Place lids on the jars and freeze up to 6 months. Will keep in refrigerator approximately 3-4 weeks.

Tea

Using a coffee press, place 1 tsp of loose leaf tea in the press for each 6 oz cup of tea you would like to make. Add 6oz of boiling water over the tea leaves for each 1 tsp of tea you have added. Stir and place top of press over the mouth of the press. Don't press down yet. Let the tea brew for at least 3-4 minutes. Then press down and you will be able to strain the leaves and pour your tea.

If you want Zavorka, double the amount of tea to 2 tsp. for every 6 oz of hot water.

Serve with 1 tsp. of your fresh strawberry jam.

Enjoy!

Springtime Light as Air Angel Food Cake

2009-04-04T21:07:00.000-07:00

Now that spring is here meaning Easter, tulips and green grass, a light dessert with a low sugar content, a supply of fresh, ripe spring strawberries coupled with a casein free cream makes for a wonderful way to usher in the new season. It is also a perfect ending to an Easter dinner or Mother's day brunch.

I decided to make this because Whole Foods makes wonderful, delicious and addicting parfaits. They are layered with yellow or chocolate cake, heavy whipped sweet cream and loaded with fresh berries. Since I can no longer have gluten, I do have desperate urge to have one on occasion!

This one fits the bill without the excess sugar, dairy or gluten!

I tried to keep my son's hands off of it for the picture ,but he couldn't wait!!

Angel Food Cake With Banana Coconut Cream and Fresh Strawberries

1 1/4 c. potato starch (if you want a chocolate angel food cake, use 1 c. potato starch and 1/4 c. cocoa)
6 eggs, separated at room temperature
2 tsp. gluten free almond extract
1/4 c. hot water
pinch of sea salt
1/4 c. Agave nectar or 1/3 c. Xylitol

Combine the egg yolks with the extract and sweetener of choice. Whisk well until thick. Add the hot water and mix again. In a stand up mixer or with a hand mixer beat egg whites until stiff. Add the potato starch to the egg yolks. Fold the egg yolk mixture into the egg whites. Pour into the pan of choice that is coated with cooking spray. (Use any typical angel food cake pan. There are some great pans that can be found at thrift stores with beautiful designs. Just make sure to use plenty of cooking spray so the cake comes out in one piece).

Bake at 325F for 40-50 minutes. When cool, run a knife along the edges and invert the pan on to a plate. Refrigerate leftovers for 3-4 days. Or freeze individual slices for a treat later!

Coconut Cream

1/3 c. coconut cream, refrigerated
1 TBS. cornstarch
1 ripe banana, mashed
1 TBS. Agave nectar or Xylitol

In cold mixing bowl* add coconut cream. Beat until soft peaks form. Add the cornstarch, banana and sweetener. Serve immediately, refrigerate leftovers but, it will turn gray by the next day from the banana, tastes good but, not attractive.

Cut the angel food cake into slices or cubes and layer with cream and strawberries.

*place the whisk from mixing bowl and the mixing bowl in freezer at least 15 minutes prior to beating the cream

The pan I used is pictured above.