Posts Tagged ‘Wheat Free’

gluten… the new “it” diet

Wednesday, December 9th, 2009

Gluten. We’ve come a long way, America. Three years ago when I was first diagnosed with UC, my health counselor eliminated gluten from my diet. My response – “What’s gluten?” Today, “gluten-free” is the new “it” diet trend. Gluten is today what carbohydrates were during the peak of the Atkins and South Beach “era”. In fact, this subject occupied some serious real estate in the January 2010 issue of Glamour magazine, which is a pretty solid indicator that gluten has hit mainstream America. Why is gluten getting all of this attention, and is it deserved?

 

Lets start with the basics. What is gluten? Gluten is a protein found in wheat and other grains. Similar proteins in barley (hordein) and rye (secalin) are generally added to the gluten umbrella since they can also cause adverse reactions in those who are gluten-intolerant. Gluten is tough and sturdy which explains why cakes, breads and cookies have their solid and uniform structure.

 

Being tough and sturdy has its downside – it is difficult to digest! On one end of the spectrum is celiac disease, an autoimmune disorder in which the person is extremely sensitive to gluten and the autoimmune system responds by causing damage to the small intestine and an inability to absorb some nutrients from food. On the other side (and much more common than celiac disease) is gluten-intolerance in which the person suffers from fatigue or general lack of well being from consuming gluten.

 

Ok – so why the buzz?

 

First of all, celiac disease and gluten-intolerance is on the rise. Weston A. Price estimates that celiac disease affects 1% of the US population. According to Better Nutrition, gluten-intolerance affects one in seven. It is important to see a doctor if you think you might have celiac disease or some level of gluten-intolerance.

 

It’s no wonder that more and more of us are getting stomachaches when we eat gluten. Gluten is used as a thickener or filler in many processed foods. Cooking for yourself is the only way to really know what is in your food. Even Weston A. Price agrees, “homemade is always best”.

 

So is being “gluten-free” healthier if you aren’t gluten-intolerant? Nope. Gluten-free snacks and baking mixes still have fat and sugar like their gluten-containing counterparts. Eliminating processed foods, whether they contain gluten or not, is really the way to go if you are looking for a health boost. Just like with any fad diet, “gluten-free” will eventually fade away and be replaced by something else.

 

Fad diets don’t work in the long run because they are quick fixes and never address the underlying problem. The key to long-term health and weight management is finding what works for you for the long haul, and I can promise you it doesn’t come in a box. 

pumpkin muffins

Saturday, November 14th, 2009

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I’ve never really had a soft spot for the typical comfort “on-the-go” breakfast foods like muffins, donuts, bagels and scones. With the colder months and holidays ahead, I thought it was a good idea to come up with a muffin recipe for those who do have that soft spot.


Often times people tribute any extra weight they might be carrying around to their morning breakfast routine of bagels, pancakes, or [fill in the blank with your favorite pastry or starchy breakfast food]. My response when I hear comments like is to figure out how to make a not-so-good-for-you food a better-for-you food, which usually means making it at home. Depriving yourself of foods that you crave is not going to do anyone any good. This is why fad and crash dieting never works in the long run.


When you cook for yourself instead of eating from a restaurant you know exactly what is in your food. Keep in mind that restaurants are a business so their main objective is profit. They want the food to taste good so that you keep coming back and with friends. They might choose to use less healthy or cheaper ingredients in order to keep their profit up.


These muffins are great because they are mini but satisfying. I added flaxseeds for extra fiber to help you feel fuller longer. Flaxseeds are one of the most concentrated plant sources of omega-3 fatty acids. Omega-3 is an essential fatty acid, which means we can only get it from the foods we eat. We need essential fatty acids for tissue strength, muscle tone, cholesterol metabolism, blood clotting and a healthy heart… pretty important stuff.


When you use flaxseeds, always make sure you grind them up before serving. Grinding them up breaks their hard shells and allows for digestion and absorption of their nutrients. You can grind them in a coffee grinder – it’s that easy. Store them in an airtight container in a cool and dark place like your refrigerator.


So go ahead… give ‘em a try.


Ingredients:

1.5 cups almond flour

3/4 cups oat flour (pour rolled oats into your blender and hit the switch). If you are gluten free (GF) make you sure you buy GF rolled oats. They aren’t all GF.

15 oz pumpkin (canned is fine)

2 tablespoons flax seed, grounded

1/2 cup agave nectar

1/2 cup cranberries (optional)

4 tablespoons butter, melted

1 teaspoon baking powder

1 teaspoon baking soda


Directions:

Preheat oven to 325 degrees

Combine all ingredients except cranberries in a large mixing bowl and blend

Fold in cranberries with spoon

Pour batter into muffin baking sheet. The batter will not rise very much so you can fill it 3/4 or more of the way full.

Bake until golden brown on top – approximately 40 minutes

Dark Chocolate Chip Cookies

Sunday, November 8th, 2009

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The Bareket’s will be hosting Thanksgiving 2009 for about 30 people – both family and close friends. Your first response might be “Holy crap! 30 people!” or “Are they crazy?”, but to be honest I really love and enjoy the company of my “family” (those that I am related to by blood and those that I sometimes forget that I am not really related to.). Besides, isn’t that what Thanksgiving is all about? Lots of food, lots of people and lots to be thankful for? It sure is in my house!

 

Growing up in a family of 6, it was always pretty easy to have a large crowd at any meal – holiday or not, so the idea of 30 doesn’t sound too overwhelming to me, but it’s still a lot of people… and a lot of different taste buds! That’s why I’m starting to experiment with some new recipes NOW! The guests shouldn’t be the guinea pigs (even if they are family)! Some of us are more health conscious than others, so I want to make sure that everything on the menu satisfies everyone!


I wanted a basic chocolate chip cookie that I could use for Thanksgiving, but also for any occasion and these really hit the spot! They are super easy to make and they sure do taste good! These cookies don’t have any wheat or gluten and I substituted honey for sugar.


I spent quite a bit of time in the baking aisle at my local grocery store trying to decide on the “right” chocolate chip, and none of them really got my taste buds groovin’. I finally decided to throw all of the pre-made chocolate chip options out the window and come up with my own “chip”. I added 1 bar of Green & Black dark chocolate to my shopping basket and headed to the check-out counter. Details on that later.


So here is my recipe. It makes about 2.5 dozen cookies.

Ingredients:

1/2 cup rolled oats

1 1/2 cups almond flour

1/2 banana

4 tablespoons Ghee (or organic butter)

1/3 cup honey (or agave nectar)

1 teaspoon baking soda

1 teaspoon baking powder

1 bar ( 3.5 oz) dark chocolate, chopped (I used Green & Black 70% dark chocolate)

1 teaspoon vanilla extract


Directions:

Preheat oven to 325 degrees.

Pour rolled oats into blender and blend until they become a fine flour texture.

Combine all ingredients except the dark chocolate in a large mixing bowl and blend well.

Add chopped dark chocolate and stir into batter with spoon. Do not use an electric blender.

Grease baking sheet. Scoop dough and place on baking sheet. Each scoop should be about 1 inch in diameter. The cookies will grow in all directions in the oven so don’t place the balls too close together.

Grease back of fork and use to flatten cookies.

Bake for about 30 minutes or until edges become golden brown.

Let cool for about 2 minutes and use spatula to move cookies to a cooling rack. Let cookies sit until they are cooled completely.

Enjoy!

warm me up with a cup of that!

Sunday, October 18th, 2009

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Brrrr… it sure has gotten cold out there and quick! The space heaters and blankets are out of the closet, scarves and fall jackets are on the coat rack and my body is craving warm foods. I always seem to be “that girl” who is cold even when everyone else is warm, so in the cooler months I especially need to do everything I can to keep warm. I can’t get enough hot tea and soup. One of my favorites is split pea soup – sure it’s not much to look at (my mom always taught me never to judge a book by its cover), but it sure does taste good! And split peas are good for you! Split peas are a great source of fiber, potassium and folate, plus they are available year-round. Not bad huh?


Alone, split peas do not have a very dominating flavor, so they are easy to dress up with spices (instead of salt) depending on what you are in the mood for that day. The recipe below is very flavorful – I think you will find that you won’t even need to add salt or pepper.


Ingredients:

2 cups split peas, rinsed 

5 carrots, chopped

1 yellow onion, chopped

3 cloves garlic, chopped

4 stalks of celery, chopped

3 tablespoons VegiZest

3 teaspoons Mrs. Dash


Directions:

Add 6 cups of water into pot

Add ingredients listed above

Cover with a lid and bring to a boil

Reduce heat to low and simmer until peas are soft – approximately 1.5 hours

Allow to cool, use immersion blender to slightly blend the soup


Other than being healthy and homemade, the other great perk about this soup is that it cost less than $6 to make and gives you about 10 cups of soup! A small cup of soup at the local store in Asheville is about $4 – what a big difference! Eating healthy doesn’t have to cost a lot.

 

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sunshine & soup – it doesn’t get any better.

Thursday, October 8th, 2009

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Yesterday was one of the nicest days we have seen in Asheville in awhile – not a cloud in the sky, breezy but not too chilly and the different colored leaves were really starting to pop. It was absolutely gorgeous! I spent the morning studying, but was itching for an excuse to be outdoors when I remembered that the local Downtown Tailgate Market was open until 6:30pm. Perfect! I grabbed my reusable grocery bag and took a stroll to the market. 


Asheville is great for health counselors and the health conscious. There is strong support for local food and local farmers with Farmer’s Markets scattered throughout Asheville year-round and several restaurants offering local and seasonal selections on their menus. When family and friends visit they are always amazed by the diverse and delicious cuisines available in Asheville. Anyway, enough bragging about Asheville.


The Downtown Tailgate Market is one of the smaller markets in Asheville, but it is right up the road from my apartment so I was able to walk and maximize my time outdoors. Local food, sunshine and exercise – it was a triple bonus!


The nights have been getting cold up here in the mountains so I knew I wanted to make soup. I tend to be cold constantly so once fall settles in, I immediately start to crave hot (temperature, not spice) foods. I already had beans and carrots, but I needed more vegetables to add to the soup. Here is a picture of all of the delicious vegetables that I got – and for a whopping $13.25. Pretty sweet huh?


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Buying local foods directly from the farmers is less expensive than buying the same food item in your grocery store – there aren’t any transportation costs or middlemen involved to jack up the price. Plus you’re getting more flavor in your food because it was picked at its peak level of ripeness and taste – it did not ripen in the back of a truck. 


I got to be outdoors the entire time I was shopping, mingle with other members of the community, chat with the farmers and see and smell varieties of vegetables that you don’t typically see in the grocery store. See the skinny green stalks with purple and white stems to the left of the squash in the picture? That’s celery. Yea – celery. Smells like celery, tastes like celery, but it definitely does not look like the thick, light green stalks of celery you typically see in grocery stores. Pretty cool, huh? I didn’t have to sit in traffic or wait in line either. It doesn’t get any better…

 

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Here is my recipe for the black bean soup that I made with the celery.


Ingredients

2 cups black beans

3 – 5 carrots, chopped

celery, chopped – I used my entire bunch, but if you are using thicker stalks than I think 3 should do it

Kale (or dark leafy green of your choice) – 1/2 to 1 bunch, chopped (more about that below) – I love dark leafy greens so I used an entire bunch. Add however much you prefer – after all this is your soup, right?

1 can of diced tomatoes

1 onion, chopped

Dr. Fuhrman’s Vegizest (You can still make soup without this ingredient. I highly recommend it for flavor and added nutrients.)

3 cloves garlic, chopped

Onion powder to taste

Pepper to taste

Mrs. Dash to taste



Directions

Rinse beans and pour into large soup pot

Add 6 cups of water (for more nutrients replace 1 cup with carrot juice)

Add chopped onions, carrots, garlic, celery, tomatoes and spices

Cover with lid and bring to a boil, then reduce heat to low and cook until beans are tender – about 45 minutes to 1 hour

Once beans are tender, add chopped kale and stir into the soup – the kale will cook immediately

Remove from heat and allow to cool

Use immersion blender to blend soup to preferred thickness (this isn’t necessary to enjoy the soup. I like soup that is really thick so I prefer to blend)


About the kale (or any leafy green you choose)… when you cut it up, you want to remove the stem first – like this. Cut down both sides of the stem. Toss the step and chop the remaining halves.

 

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Then you can stack a few leaves on top of each other before you slice them width-wise. This will save you time.


My entire apartment smelled like soup. Mmmmm. Ryan came home and wanted to know what was cookin’ – it smelled so good. I hope you enjoy this healthy and filling soup throughout the cold months ahead!

Have a sweet tooth? I have a remedy.

Sunday, September 27th, 2009

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I admit it. My entire life I have always had a sweet tooth. I never really struggled with my weight or had other health problems growing up, so I was never forced to address and curb my addiction. That’s right – we get addicted to sugar. Eating even a small amount leads to desire for more and when we “kick the habit” we go through withdrawal symptoms such as headaches, mood swings, cravings and fatigue. I no longer get my “fix” from M&M’s, chocolate chip cookies, and gummy candies (my 3 favorites when I was younger). Instead I incorporate sweet vegetables into my daily diet which alleviates the need for the big sugar kick I used to rely on from cookies and candy.


Sweet potatoes are rich in antioxidants including Vitamin C and beta-carotene (what becomes Vitamin A in your body). They are also great sources of iron, Vitamin B6, potassium and fiber! Plus they taste pretty darn good. They are super sweet and but without all the added sugar.


This recipe is full of sweetness and you get all the added health benefits by eating sweet potatoes instead of sugar, corn starch and cocoa butter. 

Ingredients:

2 medium sweet potatoes

Cinnamon

Extra virgin Olive Oil


Directions:

Preheat oven to 350 degrees

Chop sweet potatoes and place in baking dish large enough so that the potatoes are evenly dispersed across the bottom of the dish

Sprinkle lightly with extra virgin olive oil and cinnamon

Toss potatoes to make sure they are evenly coated

Bake until tender – approximately 30 minutes


These potatoes are quick and easy, make a great side dish to any meal or can be eaten by themselves at any temperature as a sweet snack.

 




 

entertaining – it really is an art…

Sunday, September 20th, 2009

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Sure, I’ve “entertained” before, but this past weekend was my first time hosting a holiday in my home, and not just any holiday – this was Rosh Hashanah – the Jewish New Year and one of the most religious holidays in the Jewish religion. No pressure at all, right? Even though Rosh Hashanah fell on a weekend this year, I opted to stay in Asheville and invite my friends (both Jewish and not) over to celebrate the New Year. I am so blessed to have my youngest sister, Arielle, in school at Warren Wilson College, just 15 minutes away and thought it was the perfect opportunity to have a satellite Bareket Rosh Hashanah dinner. I’ve always been grateful for my parents, aunts, uncles, grandparents and friends who have ever invited me to their home for a special occasion. It was always obvious that they put a lot of hard work into the meal and celebration, but until I was the “lead captain” on Friday evening, I have to admit that I never realized exactly how much hard work was involved… and I only had 7 mouths to feed! Thanksgiving with my family is typically at least 30 people. My mom always said that after 10 or 15 people, there wasn’t too much additional work involved to host 30 guests. Growing up in a family of 6, hitting 10 or 15 was pretty easy and standard, but I still think I need some more practice before I take on 30. Despite all the time and energy that went into making this New Year special and different from just a casual dinner with friends and family, I loved hosting my first holiday dinner in MY home and can see why sometimes my aunt and mom “argue” over who gets to host which holidays every year. Lucky for y’all, I’ve learned a few things along the way…


Figure out what you can do the day (or days / week) before and hop to it!

Cleaning, setting the table, chopping, cutting, marinating, baking, grilling, etc. is a lot to do the day of an event (especially if you’re a full-time student like me, or you work full time). Make a list of everything that needs to get done before your first guest arrives and see what you can do in advance. For example, I chopped cauliflower (more on that later), baked my banana bread and set the table on Thursday. This shaved about 2 hours off of my set-up time on Friday. I needed to borrow a friend’s table and chairs (thank you Wendy) because I couldn’t seat everyone around my kitchen table, which I also had to plan for in advance. If you’re using cloth napkins (which I highly recommend – not only are they eco-friendly, but it makes the guests feel super special, and is an easy and inexpensive way to “dress up” a meal) add washing and ironing napkins to your “to-do day/s before list”. If you like to decorate with flowers, you can add pick them up a day in advance as well. Selecting your menu and grocery shopping should also be taken care of in advance.


Guests do not equal Guinea Pigs!

Sure we all like to impress our guests with our delicious and creative culinary skills, but to reduce your stress level and save time, make sure you are selecting dishes that you’ve made in advance and know taste good! Not only will you know exactly how long they take to prepare, but this will keep any “surprises” at bay. Experiment and try new recipes on your own time. On my menu – Honey Chicken/Salmon/Tofu, salad with local veggies, quinnoa with roasted peppers onions and mushrooms, steamed broccoli and Popcorn Cauliflower. For dessert, wheat-free, sugar-free banana bread and a fruit salad. I have made everything before so I knew exactly how long everything took to cook and there were no surprises. Here is the recipe for Popcorn Cauliflower.


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Ingredients:
2 heads of  cauliflower - cut head into medium sized florets, discard stems
1/2 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon paprika
1/4 – 1/2 teaspoon turmeric
5-7 tablespoons olive oil


Directions:
Preheat oven to 450 degrees
In large bowl, combine the salt, onion powder, garlic powder, paprika, turmeric and oil. Add cauliflower florets and toss evenly to coat.
Place in a single layer on baking sheet
Roast uncovered for 30-35 minutes, until the largest pieces can be pierced with a fork. If the tops are starting to get too brown, toss the cauliflower during the baking process.


Delegate! Delegate! Delegate!

Ask every guest or family attending to make a small contribution to the meal or evening – whether it’s as simple as bringing a bottle of wine, or something more involved like baking their famous apple pie, this will help check a few items off of your to-do list and make your guests feel helpful for contributing to the evening. I personally don’t ever like to show up at a special event in someone’s home empty handed, so when the host “assigns” a dish to me, I am appreciative. The guest should be capable of whatever duty you are assigning to them, so if you know they don’t like to bake, then don’t ask them to! Instead ask them to bring a bottle of wine or flowers. My friend Mimi just learned how to make challah from scratch, so what did I ask Mimi to bring… challah! It’s not rocket science. Here it is and it tasted as good as it looks!

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My sister, Arielle, and her roomie, Erin, are one of the few privileged folks I know who have a garden full of vegetables so easily accessible. So what did I ask them to bring… vegetables for the salad! Here they are chopping away.

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The science behind getting every dish to be done at the SAME time and ON time

Figure out what will take the longest to cook and start there. Work backwards from the time you want to serve the food to know when to light the stove and heat the oven. So if you plan on eating at 7 but your Honey Chicken takes an hour to bake, start heating the oven at 5:30 and be ready to put it in the oven by 6. Got 2 dishes that need the oven, but only have 1 oven? I had that problem with the Popcorn Cauliflower and Honey Chicken dishes. Then I remembered that the cauliflower is very versatile because it tastes great right out of the oven, room temp or cold. Honest! I made the cauliflower late in the afternoon so that the oven was free in the early evening to cook the chicken, which needed to be served warm.

Clean after, not before AND after

Ok, so you don’t want your guests to see your dirty socks on the floor or cup of tea sitting on the coffee table from earlier that morning, but why vacuum and mop if you know you’re going to have to do it again after the guests leave? More people + cooking + chopping + eating + drinking = more mess. Tidy up? Absolutely. But save the back breaking, labor intensive and time consuming cleaning for after the guests leave. One thing you should be sure to clean before guests arrive – all of your dirty dishes. Make sure the dishwasher is empty before the guests arrive so that clean up can be done on the spot as the table is cleared for the next course. Your dishwasher should be full and running as soon as the last guest closes your front door.


Entertaining is a lot of fun. Staying in with good company, a good bottle of wine and some great food is my favorite kind of “night out”. Who needs to go to restaurants with who-knows-what added into your food, loud music, smokey bars and over priced drinks when you can stay in, eat a healthy but tasty meal, and not be rushed out as soon as the check arrives?

Sweet (Sugar Free & Wheat Free) Banana Bread

Sunday, August 30th, 2009

banna bread

It has been several years since I’ve eaten foods in the Standard American Diet (SAD), but I never tire from creating new dishes that are easy and tasty but are also healthier alternatives.  For those of you who can relate, you probably have noticed that your palate has changed as your diet has changed. I tell clients this all the time, but they never believe me… until they go through it themselves. The trick when cooking and baking is to find a dish that not only tastes good to you, but to those who still eat the SAD. After all, you do want your family and friends (including SAD taste buds) to enjoy what you prepared.

This, my friends, is one of those recipes.

It takes about 10 minutes to prepare and 1 hour to cook. Not bad, right? The hardest part is remembering to buy the bananas in advance. I’ve found that the quality of the banana bread depends largely on how ripe the bananas are at the time of baking. You want them to be a soft, may be even slightly bruised so that you can easily mash them with a fork.

Now let’s talk about flour. Wheat free flours are a great alternative if you do not eat wheat, but finding the right consistency can sometimes be a challenge. My favorite flour is almond flour. It has the perfect texture, is great for baking and adds a wonderful but not overly oppressing nutty flavor to your dish. Another plus – you are getting protein from the almonds which is something you can’t get in most other types of flour unless they are nut based. A less expensive option would be to grind up almonds and use that as a substitute. It works just as well.

Milk – I prefer unsweetened hempmilk for cooking and baking. Again, I think it helps create the best consistency, but I encourage you to experiment and see what type of milk or milk substitute you like best.

Ingredients:
1 stick of Organic unsalted butter or 8 tablespoons Earth Balance or other dairy free alternative, room temperature
2 large eggs
3 bananas
1 tablespoon hemp milk
1 1/2 teaspoons ground cinnamon
2 cups almond flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
1/4 cup agave nectar

Directions:
Preheat oven to 325 degrees
Grease 9 x 5 x 3 inch loaf pan
In 1 bowl, melt butter and add eggs, beating well after each egg is added
In another bowl, mash the bananas with a fork. Add the milk and cinnamon.
In a third bowl, mix the remaining dry ingredients – almond flour, baking soda, baking powder, salt.
Combine ingredients and mix well.
While blending, add agave nectar.
Pour batter into prepared pan and bake for 50 minutes to 1 hour. The top of the bread should be firm and brown.
Put on cooling rack and allow to cool completely before slicing. I also have found that refrigerating after completely cooled creates a firmer loaf.

Your banana bread will be incredibly moist, almost cake-like and super sweet. Enjoy!