If you were considering going gluten free, what would be the hardest food item to give up? My guess is that at least 50% of us would say bread! Tasty gluten-free bread is the Holy Grail of the GF eater. Either the bread crumbles before it reaches your mouth, or it is just to bland to even swallow. My strategy has been to find non-bread items to replace the outsides of my sandwiches with – for example, a GF wrap or tortilla. It keeps my disappointment level to a minimum. But there are some days when nothing but a bite or three of bread will satisfy!

A client of mine shared this terrific recipe with me. She is vegan and also eats mostly gluten free. I have to say this is probably the best gluten free bread I have tasted. Of course, you can’t make a sandwich with it … but it tastes and feels EXACTLY like cornbread made with white flour. The recipe is modified from one in Jane Brody’s Good Food Gourmet.

Here’s the 8 x 8 pan version.

 GF Cornbread

1 cup yellow cornmeal
1 cup millet flour (or 1/2 cup millet flour and 1/2 cup sorghum flour)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt (optional)
3 tablespoons oil (can replace with 3 tablespoons apple sauce)
1/4 cup honey or maple syrup
1 cup buttermilk (or non-dairy milk of your choice)
1 egg (for vegan, replace with 2 tablespoons ground flax and 2 tablespoons water)

Mix dry ingredients gently. Add wet ingredients and mix thoroughly. Pour into a greased 8 x 8 inch pan.

If using oil: Bake at 425° for 20 minutes or until golden brown and tester comes out clean.
If using apple sauce: Bake at 400° for 15 minutes or until golden brown and tester comes out clean.

Can be used to make corn muffins (makes about 11). Bake muffins at same temperatures for a few minutes less or until golden brown and tester comes out clean.

And these are the finished muffins!

Let me know what you think when you try the recipe!

Looking for support in going Gluten Free? The best way to determine what program is right for you is scheduling a FREE 45-minute initial health and wellness consultation. Simply call or email me today to get started!

I was traumatized as a child … by the taste of canned beets! Metal and food tastes should never mix. I know I’m not alone because I met several people Thursday who had similar experiences. How do we overcome this trauma? Fresh beets!!

The raw beet salad below is a fantastic example of how to use fresh beets. My friends Patrick and Lori from Natural Alliance introduced me to this recipe, and it’s quickly become one of my favorites. Part of what I love is the flavor combination – ginger, garlic, and lemon are the perfect balance to the sweetness of the beets, carrots and apples.

Yesterday I took the salad to a local company’s Wellness Fair. And I’m happy to report that a lot of folks were beet converts! So give it a try yourself and let me know what you think!!

Red Cabbage, Beet, Carrot and Apple Raw Salad

2 cups shredded red cabbage
2 medium beets, peeled and shredded
5 medium carrots, shredded
1 large Granny Smith apple, peeled, shredded

Dressing:

Juice of one lemon
2 tablespoons extra-virgin olive oil (you may need to add more)
¾” inch peeled ginger root, finely minced
3 cloves of garlic, minced
Sea salt and freshly ground pepper

Combine all shredded ingredients together.  Mix dressing ingredients together and pour over shredded mixture.

Allow to stand for a few hours prior to serving.

Ready to get started feeling less pain and more energy?!?? The best way to determine what program is right for you is scheduling a FREE 45-minute initial health and wellness consultation. Simply call or email me today to get started!

I’ve been growing my own sprouts this year for the first time! It’s so fun and easy – no soil required. This recipe calls for a package of purchased sprouts, but you could just as easily grow your own in a just a few days time.

Prep Time: 3 minutes
Cook Time: 5 minutes
Yield: 4 servings

Ingredients:

1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
3 tablespoons of freshly chopped tarragon
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt to taste

Directions:

1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.

2. Toss with tarragon, ghee and salt in bowl.

3. Serve with lemon wedge.

Note: Try fresh herbs like parsley, dill, cilantro or mint for a totally different taste.

Do you enjoy Miso Soup at your favorite Japanese restaurant? I know I do! And it’s surprisingly easy to make at home. I love the versatility and ideas that are part of this recipe too!

Prep Time: 5-10 minutes
Cooking Time: 10-15 minutes
Yield: 4-5 servings

Ingredients:

4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened
1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons barley miso
2 scallions, finely chopped

Directions:

1. Chop soaked wakame.
2. Discard soaking water or use on houseplants for a boost of minerals.
3. Place water and wakame in a soup pot and bring to a boil.
4. Add root vegetables first and simmer gently for 5 minutes or until tender.
5. Add leafy vegetables and simmer for 2-3 minutes.
6. Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
7. Reduce heat to very low; do not boil or simmer miso broth.
8. Allow soup to cook 2-3 minutes.
9. Garnish with scallions and serve.

Note: Any combination of vegetables can be used in miso soup. Here are some classic combinations:

• onion-daikon: cleansing
• onion-carrot-shiitake mushroom-kale: mildly sweet
• onion-winter squash-cabbage: great in wintertime
• leek-corn-broccoli: great in summertime

Variations:

Enjoy with friends!!

This is a great recipe to bring to parties – it’s always a hit!

Salad:
3 – 4 tablespoons sunflower seeds
3 cups shredded cabbage (green or purple, or mixed)
3 scallions, finely sliced
1/2 cup grated carrot
1 package ramen noodles (vegetable flavor is best but hard to find)

Dressing:
4 tablespoons extra-virgin olive oil
3 tablespoons rice wine vinegar
3/4 teaspoon sea salt
Freshly ground pepper
1/2 of the flavor packet from the ramen noodles

Toast sunflower seeds by placing them in a dry skillet on medium heat. Stir or shake constantly until seeds begin to emit a nutty aroma and start to pop. (About 5 minutes)

Combine cabbage, scallions and carrot in a large mixing bowl. Toss with dressing ingredients. This part of the salad can be made ahead to blend flavors. But don’t add the noodles (see below) or sunflower seeds until right before serving.

Put uncooked ramen noodles inside a zippered plastic bag. Using a rolling pin, roll over the noodles to break into small pieces. Remove from plastic bag and mix into salad before serving. Add sunflower seeds right before serving as well.

Makes 6 servings

Inspired by Feeding the Whole Family: Cooking with Whole Foods by Cynthia Lair

I love a good smoothie in the morning. Fruit, greens, protein, more fruit — it’s a wonderful quick breakfast solution that’s healthy too! Here are some of my favorite tips on making great smoothies that you (and hopefully your kids) will enjoy.

Frozen Banana Slices

Frozen banana slices will thicken your smoothie and may keep you from needing to add ice. I buy large quantities of bananas and let them get just a little dark on the outside. This means they are really flavorful and delicious.

Ready to slice and freeze!

Then I slice the bananas into a gallon-size freezer bag. Just pile the slices from 5-6 bananas right into the bag. Then close up the bag, squeezing out as much air as you can. Flatten the bananas into a single layer, as much as possible. And toss into the freezer!

Other Tips & Ideas:

• Heavy duty blenders like Blendtec & Vita-Mix are worth the money. I also use my Blendtec for lots of other kitchen tasks! I chose Blendtec because it was important to me that the blender fit under my kitchen cabinets. Vita-Mix blenders are a little taller, and have some different available features.
• Don’t mix red/orange fruits with greens if you want kids to drink the smoothie. The color combination makes a brown smoothie. It’s still tasty, but not as pleasing visually.
• My favorite source of information about green smoothies is Victoria Boutenko’s Green Smoothie Revolution book and Web site.
• Most veggies are better ingredients for fresh juice rather than in smoothies
• Don’t forget to add herbs & extras like parsley, garlic or ginger. They have great health benefits and are so tasty too!
• Just a tablespoon of uncooked, whole oats will thicken your smoothie and make it more filling. Don’t add more than 2 tablespoons so as not to put a strain on your digestive system.

Some questions from Facebook friends:

Q: Is a smoothie a good way to wake up our body in the morning, or should we have ‘solid food?’

My thoughts: I believe there’s many answers to this question – each person needs different foods prepared in different ways to satisfy their morning nutrition and energy needs. There are many days when I crave a smoothie. However, if my body is asking for a bowl of oatmeal or a tofu scramble, I find it’s important to listen to these messages.

Q: How can I sneak extra nutrition into my smoothies?

My thoughts: The nutrition Americans are most lacking is minerals, and the best source for these is greens. Adding greens like spinach, kale, parsley, etc. will increase nutrition benefits. I also like to include some “superfoods” like raw honey, raw cacao nibs and goji berries to enhance both flavor and nutrition in my smoothies. And honestly, every smoothie ingredient is so much more nutritious than your typical sugary cereal or fast-food breakfast. So if you have a smoothie instead, you are way ahead!

Q: Is it ok to combine fruits and veggies?

My thoughts: Generally, I stick to fruits and greens with the added nutritional boost items. However, there are times when certain veggies can add a lot to a smoothie — try my Autumn Smoothie for example!

Q: How can I get protein into my smoothies?

My thoughts: My all-time favorite source of smoothie protein is hulled, raw, organic hemp seeds. They have a buttery, nutty taste that doesn’t overpower other smoothie ingredients. They are less heavily processed than protein powders. And hemp seeds have nutritional benefits – Omega 3 fatty acids; amino acids and gluten-free. Another protein option is soft or silken tofu. When you spin this into the smoothie, it takes on the tastes of your other smoothie ingredients which is nice. However, some folks find that they need to limit the amount of soy in their diets. Soy isn’t always best as a regular or significant protein source. For the most part, I only use protein powders if I have no other options. But that’s just me …

My favorite time-saving tip

There’s really no need to wash your blender in the dishwasher every time you use it. Just put 1-2 cups of hot water in with a drop of dishwashing liquid. Pulse for 30 seconds or so and rinse thoroughly. I put my blender in the dishwasher if my smoothie had something oily like almond butter in it, or if I’ve made 3-4 smoothies since I last dishwashered it.

I hope this gives you some great new ideas! Please add comments with questions so I can keep helping improve your smoothies.