Fabulous GF Cornbread

Posted by on Feb 3, 2013 in Cooking at Home, Gluten Free, Recipes | 0 comments

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.

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!

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!

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Overcoming the Trauma of Canned Beets!

Posted by on May 18, 2012 in Recipes, Wellness Ideas | 0 comments

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


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!

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May Recipe Idea: Spring Sprouting Steamer

Posted by on May 7, 2012 in Recipes | 0 comments

SproutsI’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


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


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.

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Show me don’t tell me

Posted by on Apr 12, 2011 in Cooking at Home, Wellness Ideas | 0 comments

Recently I’ve been thinking a lot about how coaches can best encourage clients to change behaviors. One of my coaches has been emphasizing encouragement, and I have to agree. Often when we are learning something new, it’s most encouraging to have our coach show us how to change. And it’s even better when a coach can model that behavior for us. I don’t know about you, but just telling me I should change isn’t the same as showing me how easy change can be.

Given all of this, it’s kind of funny that I have a coach/client relationship in my own home. Who is my client? My darling husband (DH)! While he’s 100% supportive of my career, it’s been a slower path for him to make substantive changes in his own health-related choices. As with my other clients, I focus first on introducing foods that are less processed.

Popping on the stove!

Here’s a recent example — microwave popcorn! We both enjoy popcorn as a relatively healthy snack. But my DH has been buying microwave popcorn for years. Gosh it’s just so darn convenient! But then you look at the list of ingredients, and even read things online that may scare you.

On the spur of the moment, I bought some organic popping corn a few weeks ago. I love popcorn popped on the stove, and I thought I might be the only one making the effort at home. No problem. I brought it home and popped my favorite recipe right away. Not surprisingly, the smell drew some interest and we shared the freshly popped goodness. Just a day or so later, DH asked me to remind him how to make fresh popcorn. (Yay!)

But the best part of the whole experience was hearing my darling husband say, “Y’know … we probably should give away all that microwave popcorn. It’s just nowhere near as tasty as the fresh stuff. And it’s all full of chemicals and other yucky stuff!”

So this health coach was reminded again … show me the new way … don’t just tell me!

Here’s my popcorn “recipe” … Really just guidelines.

1/4-1/3 cup unpopped popcorn
1-2 tablespoons coconut oil
Seasonings – I like fresh cracked pepper and sea salt

Pick a large saucepan with a tightly fitting lid. Warm your oil with one piece of unpopped corn over medium to high heat. Be sure the lid fits tightly to keep heat and oil in the pan.

When the oil is hot, the single kernel will pop. Before you add the remaining popcorn, add your seasonings to the oil. Then add the remaining popcorn and close the lid again. Shake the saucepan a bit to get the oil evenly distributed. The popcorn should begin to pop, and you’ll want to keep a close watch over its process. Do not leave the stove while the popcorn is popping! Shake the saucepan occasionally during the whole cooking process.

When you stop hearing popping, the popcorn is finished. You should have a saucepan full of popped popcorn within 4-5 minutes. Pour it into a bowl (or bowls if sharing) and enjoy!

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Mighty Miso Soup

Posted by on Jan 10, 2011 in Cooking at Home, Recipes | 0 comments

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


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


  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


  • Add cooked grains at the start of making the soup. They will become nice and soft.
  • Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
  • Add cubed tofu toward the end.
  • Add bean sprouts toward the end.
  • Season with 1/2 teaspoon ginger juice for an interesting twist.
  • If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Enjoy with friends!!

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