 I have been craving ramen for a little while and cannot seem to find any quick-cook GF products in the health stores. Then the search for GF ramen noodles began but I could not find anything really close. That being said, the noodles I used (in my humble opinion) fail to really hit the mark in making this dish truly reminiscent of ramen. I'd recommend trying to find a package of GF shiritaki noodles, although I couldn't find any at my usual Denver health stores. Anyway, here's the recipe, it's still delicious!
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This is so good I ate it with a spoon. My new favorite and oh-so-easy recipe. Since eliminating dairy a few years ago, spinach artichoke dip (a childhood favorite) has become something I crave and on rare occasions buy only to be disappointed. It's never as good as I remember and I always experience uncomfortable belly symptoms after eating it. Today I finally decided to make a vegan version and was so pleased with it I surprised myself. I've never wanted to make this dip myself because, let's face it, artichokes can be intimidating. Thankfully, this recipes takes out the confusion, just don't let making cashew cream (instead of using dairy) scare you away! It's extremely simple and easy so long as you have a blender with a small attachable container or a food processor. If you don't have either of these things I highly recommend you go get one! Cashew Cream Organic Ingredients:
Rinse the cashews in a strainer under water. Place in a bowl with enough water to cover them about an inch. Cover the bowl and soak the cashews for a minimum of two hours but preferably overnight (I soaked them for about 3 hours). Drain the cashews, rinse under cold water and place into a food processor or high-speed blender with one cup filtered water. Process on high for several minutes, stopping to scrape down the sides if neccessary, until you have a very creamy texture. Makes roughly 1 1/2 to 2 cups raw cashew cream. Spinach-Artichoke DipOrganic Ingredients:
 As a foodie, Thanksgiving is one of my favorite holidays! When I tell friends, coworkers and clients this, most of the time, I get puzzling and inquisitive faces as a response. A lot of people assume Thanksgiving is an "unhealthy" holiday, but it doesn't have to be! There are ways to incorporate clean eating and still have delicious dishes to share. This year, I'm most excited for my organic and pasture raised turkey, as well as my splurge on pasture-raised butter (as dairy is not normally in my diet). The documented health benefits of pasture-raised foods is one of my favorite things to share with clients. I always call for organic vegetables, fruits, and spices in all of my recipes. Organic foods and pasture-raised animal products are usually considerably more expensive, spoil faster, and are often harder to find. However, they are healthier, satisfying and revitalizing (I'll explain the health benefits in a later post). One complaint I hear most from clients around this time of the year is, "It's so hard to stick with what I know is good for me when there is so much tasty-looking food around!" My response generally starts out with, "Nothing tastes as good as feeling healthy feels and looks!" Then I'll follow up with a few great tricks to help that individual stay on his or her unique lifestyle-plan. One trick for holiday parties is to always bring your own dish. As a person with food allergies, I know how great it feels to do this and give myself a safe-option in a holiday party land mine. Be that as it may, this is generally followed by a client complaint about time. Being healthy definitely requires showing yourself a little self-love and carving out time for yourself in the kitchen, but it doesn't have to be time consuming. Below are some recipes to help you forget the marshmallows and spread holiday cheer while cutting back on the fat and calories found in traditional casseroles. Quinoa and Pomegranate Salad with Asparagus and Walnuts This salad is a cancer-prevention powerhouse. Quinoa is gluten-free and higher in protein than most grains. It also tends to absorb the flavors of ingredients around it, making it a great base for this dish. Pomegranate seeds add bright color and crunch while providing vitamin C, health-promoting polyphenols and flavanoids, and antioxidant and anti-inflammatory effects. Research shows that substances, called urolithins, that our body produces from pomegranates' compounds can decrease prostate cancer cell growth and ability to spread. Ingredients:
 Cook quinoa according to package directions. Drain and cool. Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces. In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using. In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds. Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds. Makes 8 servings. Per serving: 145 calories, 7 g total fat (1 g saturated fat), 20 g carbohydrate, 4 g protein, 3 g dietary fiber, 165 mg sodium Brussels Sprouts with Pecans and Dried Cranberries
Tender baby Brussels sprouts are easier to enjoy than their tougher big brothers--and you can find bags of them in the freezer case. They are a member of the cruciferous family of vegetables, which also includes broccoli, cauliflower and cabbage. Ingredients:
Makes 4 servings. Per serving: 102 calories, 6 g total fat Whipped Sweet Potatoes with Apples Sweet potatoes are full of vitamins, minerals and disease-fighting phytochemicals. Steaming them keeps in moisture, so you don't have to use butter or cream. It's also faster than baking them. Placing apples on top instead of marshmallows gives a sweet, healthy, finishing touch--the perfect accompaniment to fall gatherings. Ingredients:
Add 1 Tbsp. avocado oil and maple syrup to the hot sweet potatoes and mash with a fork or a masher until smooth. Season to taste with salt and pepper. Coat a 9-inch square baking pan with avocado oil. Spread the sweet potatoes into the prepared dish, making an even layer. Peel, halve and core the apple. Place each half, cut-side down, on a cutting board and cut it crosswise into thin slices. Arrange the slices in overlapping rows to cover the sweet potatoes. Brush the apples lightly with the 2 tsp. avocado oil. Bake uncovered at 400 degrees until the sweet potatoes are heated through and the apple slices have softened, about 25 to 30 minutes. Serve warm or at room temperature with nutmeg sprinkled on top. Makes 12 servings, 1/2 cup per serving. Per serving: 110 calories, 2 g total fat  While it can be said that most children love Halloween because of all the candy, it's fair to say that most adults revel in their share of candy as well. Halloween marks the beginning of the holiday season. For most adults this means a decreased immune system, and an increase in weight gain, inflammation and adrenal stress. However you celebrate your celestial season, it's easy to find yourself overindulging in refined sugars and carbohydrates This includes sodas, candy,and anything with white flour (breads, chips, cookies). It also includes the ingredients in your candies and desserts, such as brown sugar, corn sweetener, corn syrup, high fructose corn syrup, malt sugar, dextrose, lactose, cane sugar, and molasses. The chemical structure of refined sugars and carbohydrates have one (single) or two (double) sugars. Single sugars include fructose (found in fruits) and galactose (found in dairy products). Double sugars include lactose (found in dairy), maltose (found in beer), sucrose (table sugar). Refined sugars and refined foods, such as white flour, sugar, and white rice, lack vitamins, minerals, and fiber. Overconsumption of these nutrient-lacking sugars and carbohydrates can lead to blood sugar imbalance (hypo- and hyperglycemia) and trigger inflammation setting off a host of symptoms and other health concerns. The holidays keep us busy and surrounded by tasty treats, but it's important to maintain a healthy diet and lifestyle so you can avoid risking symptoms such as:
The following candies are stated as gluten-free by the manufacturer and a review of their ingredients indicates that they do not contain any ingredients that indicate peanuts, tree-nuts, eggs, soy or dairy. There may be cross contamination risk for some products which are made at facilities that are not allergen free. Some are vegan, others use gelatin. Most of them contain artificial dyes, corn starches and high fructose corn syrup.
According to the Tootsie Roll website, the following candies are gluten-free and nut-free. Most contain dairy and others have dairy and soy cross contamination risk which they generally mention.
Hopefully these lists help make the ingredients of your Halloween candy a little less spooky. Some all-natural and organic brands include Surf Sweet Spooky Spider gummies that are gluten free and made with 100% fruit juice, and Yummy Earth Lollipops that are gluten free, vegan, allergen-free and made with organic ingredients! Know that throughout the holiday season there are simple solutions to maintain a healthy diet and lifestyle.
Happy Halloween!  References:
Farrell JJ. Digestion and absorption of nutrients and vitamins. In: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger & Fordtran’s Gastrointestinal and Liver Disease. 9th ed. Philadelphia, Pa: Saunders Elsevier; 2010:chap 100. Dietary Guidelines for Americans 2010. 7th ed. Rockville, MD: United States Department of Health and Human Services and United States Department of Agriculture; 2010. http://nestle-consumerservices.casupport.com/eglutenfree.pdf http://www.thehersheycompany.com/brands/special-nutrition.aspx#/Gluten-Free http://www.tootsie.com/health.php?pid=165 http://www.smarties.com/product/gluten-free/ |
Kate ColemanE-RYT & Master Nutrition Therapist specializing in Food Allergies, Adjunctive Autoimmune Care, and Digestive Disorders. Archives
May 2013
DisclaimerNo information, ingredient or product mentioned on this site is meant to diagnose, treat or replace professional medical advice. Do not use this site to diagnose yourself. The information here is meant to give guidance in diet and lifestyle practices including balanced diet planning, instruction in the development of eating habits, physical exercises, and stress management in order to assist in general well-being.
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