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

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)

1. Rinse chicken pieces and dredge through cornstarch.
2. Shake off excess cornstarch.
3. Season with salt and pepper.
4. In a skillet, over medium heat, warm ghee, add chicken and brown on both sides.
5. Remove chicken from skillet and place in a pan in a 350F oven. While chicken continues to cook, work on the sauce.
6. Add wine/broth and stirring to deglaze the pan.
   
7. Season with salt and pepper.
   
8. 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.
   
9. Cook until sauce is thickened (reduced), add 2 Tbsp. of ghee or olive oil and stir well.
10. Add chicken breasts and cover both sides with sauce.
    
11. 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.

1. In a cast iron skillet over medium heat, warm olive oil, add shallots, garlic and risotto.
2. Coat the risotto and saute until shallots and garlic are soft.
3. Add wine and cook gently and stir for 5-10 minutes.
4. Add the vegetables and seasonings. Stir well.
5. 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
  

1. Place apple pieces in reserved orange juice.
2. 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!!

Is Agave Healthy?

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 Free Casein Free Menu Planner

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.