2014 New Year, Fresh Start

Happy New Year!

For me, 2013 was the year of growth and challenges. I made the decision to pursue my passion for nutrition through graduate school which was an entire gear switch from my undergraduate studies. It was challenging to become a scientist after political and linguistic focus and I admit I was not fully prepared for the onslaught of organic and biochemistry. But it remains one of the best choices I have made for myself and I'm proud of what I accomplished in one year's passing. I've learned a vast amount, and I simply cannot put a price on that.

With the turn of the new year, I carefully sculpted out my new goals and aspirations which erupted in a buzzing excitement and personal drive that I suspect will not wane anytime soon. One of my biggest changes implemented is to get back to the very basics of a healthy lifestyle. After some bouts with systemic inflammation, psoriasis, and regularly consuming too many processed foods, I knew I was drifting a substantial distance from my personal ideals about food and nutrition. This year, I've begun a healing, anti-inflammatory plant based diet that has already done wonders for my small spots of psoriasis (they've all but disappeared after not budging for a few weeks). My overall health plan, in five points:

• More vegan dishes, mainly plant based diet
• Little, to no meat and dairy, moderate fish intake.
• Very limited processed food products and refined sugar
• Weekly Yoga, meditation, and positive affirmations
• No alcohol consumption, save special occasions

I've been in the kitchen doing some mad-science (cooking and making massive messes) and am excited to share my new approach to whole nutritious plant foods with all of you. Additionally, I've received many kind emails and comments regarding the blog that have really reignited the spark for fresh new content. I want to thank each and every one of you for the support and love you have shown me--I appreciate you all very much and thank you for your patience on the downtime during my studies. An inspiring quote I came across that I find potent and vital to remember this year: "Never be ashamed of a scar. It simply means you were stronger than whatever tried to hurt you." - Unknown. Remember that only you have the power to make your year the year you wish it to be. With love and health, I wish you a happy and extraordinary 2014.

Dairy-free Cream of Celery and Avocado Soup

This January, I began the journey to earn my master's degree in human nutrition. It's been a month of adjusting to being a college student again, but I have no complaints whatsoever. I knew I wanted to study nutrition four years ago this month, when my gluten issues were first diagnosed. My passion for health and food has only grown more full in time. I'm loving every second of grad school so far and constantly find myself asking, "what took me so long to start this?" Well regardless of the delay, I'm here and can't wait to savor every second of it.

Before I started formally studying nutrition, I knew veggies were nutrient powerhouses, but after learning some of the science behind these babies, I decided I need to incorporate even more of them into my menu. Since winter is still in full swing in Michigan right now, a warm and creamy veggie soup sounded more than appropriate. I'm largely dairy-free due to lactose intolerance so I opted for whole coconut milk to achieve a classic "cream" of celery soup. I went a step further and added half of an avocado, which in my opinion really puts this velvety smooth soup over the top.

Dairy-free Cream of Celery & Avocado Soup

This recipe is free of: Gluten, Grains, Soy, Peanuts, Dairy, Legumes, & Processed Sugar

• 2 cups celery, diced
• 1 medium onion, diced
• 2 cloves garlic, minced
• 3 cups water, or vegetable stock
• 1/2 cup whole coconut milk
• 1/2 of 1 large avocado
• 2 tablespoons olive oil
• Salt
• Freshly cracked black pepper
• 1/2 teaspoon white pepper
• Optional: Dash of cayenne pepper

1. In a large saucepan, saute celery, onion, garlic, and spices over medium heat for 4-5 minutes.
2. Add water, coconut milk, and avocado and bring to a boil.
3. Reduce heat, cover and let simmer for 15-20 minutes.
4. Remove from heat, let cool slightly, then transfer to a blender.
5. Blend on high until a smooth consistency is achieved. Transfer to serving bowls, garnish with celery leaves or stalks and serve hot or at room temperature.

**Note: If a thicker consistency is desired, decrease the water in the recipe. If you'd like it thinner, increase water content.

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A Little Something about Health Investment

 

This squirrel sincerely thinks it's our pet. I've now become the mother of squirrels, which obviously is not as cool as being the khaleesi with dragons. Complete with running up to the door and waiting for us to come out with sweet nuts and sunflower seeds. This guy knows how to get good (and free) nutrition!

There was a time in my life when I didn't know how to effectively love and treat my body. Before going gluten-free, I was sick to the point where I stood 5 feet 4 inches tall and weighed in at only 94 pounds due to malnutrition. After diagnosis, I returned to a healthier weight until the diagnosis of my other food allergies (including soy and peanuts). The funny thing is, even now as I'm getting back up to my ideal body weight, I'm more confident in how I see my body and how I treat it. Ironically, I have living gluten-free and food allergies to thank for it. These are the things that finally taught me how to live and live well.

Getting diagnosed with everything that I have has made me realize how important it is to learn to fill your body with real healing nutrition. I can honestly say that when starting out gluten-free, I probably set myself back even further by attempting to "replace" all the foods I thought I had lost forever--trans fats, overly processed foods and all. I had no idea how to eat before my diagnosis and certainly didn't know how to eat just after either. Slowly, I learned to listen to my body and turn away from flashy advertising for convenient processed foods. Do I swear off all of it? No. But I do know how to see which ones are investments to my health in the long run and which ones are gimmicky nonsense. There are quite a few gluten-free processed food companies that really don't cater to living healthily--something that should be priority after a life changing diagnosis. The key is moderation and knowing that not everything needs a gluten-free replacement (Twinkies anyone?)

When dealing with any sort of health issue, breaking the cycle of illness and the root cause makes all the difference. This is the same principle with preventing illness and exaccerbated disease in the first place. It all begins with our forks and knives. I know that when I treat my body well, I can be a confident, healthy, and well balanced being, despite having a life long autoimmune disease and food allergies. Real confidence isn't just a mental state, it's also the ecological balance within. Make the choice to invest in your health and confidence today by starting with your plate.

How do you plan to treat your body well today?

The Best Place for Gluten-Free Food

The absolute best place for fresh gluten free or allergen free food is not the grocery store. We're blessed to have three abundant spaces of land to fill with organically grown produce thanks to Yan's amazing mom. Shes's been lending her green thumb all summer long to a plot of land at a family member's place just outside the city. I swear this produce is even more crisp and fresh than the clean air out here. How a processed gluten free snack could ever measure up to this organic feast is beyond me. Going back to the roots of nutrition is really what being gluten free and food allergic should be all about.

Y's mother taught us the ins and outs of planting and harvesting as we caked our gloves with dark fertile mud and yielded vibrant veggies and greens to boot. Everything in this garden is on my good list; no gluten, soy, legumes, and obviously no peanuts. For once I'm surrounded by food that I can eat instead of the other way around. All winter long, we'll still be indulging in this feast as we plan to freeze what we can't eat quickly enough right now.

Fresh summer squash, green bell peppers, the mighty Kale, red potatoes, yellow onions, rainbow carrots, rainbow chard, firey red tomatoes, fresh dill, round heads of cabbage, and spicy chiles are just a fraction of the goods we harvested this weekend and I can't wait to gather more next weekend.

We immediately retured from the country garden and slowly simmered a curried cabbage soup over the stove, which was a warming treat after helping with the family move earlier in the day. All our warms thanks to Jim and Sveta for the extra garden space again this summer.

Y, his cousin and I loved all the green goodness!

With all this harvest, gluten free and more is easy as can be.

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From a Gluten-Free Nutritional Standpoint...

 

 Snapshot of Snacks at Starbucks (contains gluten and other allergens).

Not all Gluten-free or Allergy friendly processed foods are created equal. I've found that some prepackaged gluten-free products are just as devoid of nutrition and quality ingredients as the traditional and glutenous processed junk that lines grocery store aisles in excess.

I've been meaning to sound off on this for awhile. Now I'm not saying that that all prepackaged gluten-free (or top 8 allergen free) cookies, cakes, breads, or snacks are bad. There are certainly some amazing brands out there that cater to our health and taste buds. And even the so-so brands are great in moderation. Let's face it, it's nice to indulge. But what I see so often in the gluten-free community is the feeling of wanting to replace what's been lost--sugar laden, bad fat filled, white-floury, processed crap! And filling the void until the main source of food consumed is processed, high in sugar, low in nutrients, and unnatural.

Too many food companies are now catering to this dopamine addiction in my opinion. My personal experience with being diagnosed and needing to go gluten free was a journey of needing to heal myself. What my malnourished body was crying out for after all the damage to my stomach and intestines was real solid nutrition--something that isn't always found in processed foods. When you have Celiac disease or gluten intolerance, the last thing that is going to heal your villi is this kind of food.

And so you've become an expert at reading ingredient labels. Now it's time for the easy part; reading nutrition labels in combination with ingredients. Look for processed foods that include wholesome grains instead of more "white flour" like plain rice flour or potato flour. Check out whole grains, natural ingredients, and organic products now and then. Here's a few more detailed things to look for when navigating healthier (but just as tasty!) GF processed foods:

DO: (in moderation)

• Real Food Colorants (one example: beet juice colorings instead of "Red40" or other synthetic colorants)


• Healthy Gluten-free Whole grains (whole grain brown rice, wild rice, brown rice flour, almond flour (if you can tolerate nuts), coconut flour, amaranth, sorghum, quinoa, or buckwheat flour).


• Alternative Sweeteners to White Processed Sugar (some examples: Small amounts of stevia, agave, or raw local honey).


• "Good" fat content--monounsatured fats found often in olive oil, avocado, almonds, etc.


• A SHORT INGREDIENT LIST! -- A good rule to follow here is if you can't pronounce it, don't eat it. Or if it's over 5 or 6 non-organic ingredients, don't eat it.


• Organic, Whole Ingredients (I love some of the Organicville Products. The Pasta sauce is soy free, dairy free, gluten free, nut free, egg free).

[
A Hearty Wild Rice dish is a great alternative to White Rice.

DON'T: (or limit to rarely)

• Baking mixes or processed breads, snacks, etc. that mainly use "white" flour such as white rice flour or potato flour. These really don't do much for you in the nutrition department. Stick to the healthier choices listed above. In my opinion, the healthy ones taste better in baking anyway.


• High Fructose Corn Syrup, Raw Sugar, Evaporated Cane Juice and any other form of highly processed/unnatural sugar in high quantities.


• Artificial ingredients or products that use GMOs. When you're healing and living with a disease or allergies, you really want to limit your intake of these.


• Any Trans fats.

These are just some of the Dos and Don'ts that have helped me heal along the way. Try not to get into the habit of treating your disease or allergies emotionally or mentally with unhealthy foods. Instead, heal your body which will help heal your attitude and emotional damage much more easily. Of course though, the best source of food you can eat will never be processed--it will be straight from the garden or the tree! Food (fruits, veggies, nuts, and seeds) in it's natural state can never be fully replaced. You're really not giving up anything when you show your body some much needed love.

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Honey & Cinnamon Almond Biscuits (Gluten-free)

Our afternoon has been productive and this was the perfect way to relax. We founds ourselves having an afternoon tea-time with tasty sweet almond biscuits with cinnamon and honey. There was nothing proper and stuffy about it though, as we gobbled these tasty morsels up and dabbed some extra honey on top.

I was inspired by a recipe posted on Roost blog but I couldn't help but tweak the recipe to cater to my own taste buds--which are cinnamon junkies. Not enough to perform the spoonful of cinnamon challenge mind you, but enough to put it in a ridiculous amount of baked goods. Cinnamon makes everything just a little warmer and adds that little spark.

I used my homemade blanched almond flour for this recipe and it worked beautifully. I talk about how to make it in a previous post here, along with unblanched almond flour. For a less dense and lighter biscuit, I recommend using the blanched almond flour (no almond skins).

[caption id="attachment_874" align="aligncenter" width="468"] Biscuit drops before the oven.[/caption]

[caption id="attachment_875" align="aligncenter" width="468"]
Warm and golden after the bake. Ready to devour.

Our afternoon break was perfect. Here's the recipe I used:

Honey & Cinnamon Almond Biscuits (Free of: Wheat, Gluten, Soy, Yeast, Corn, Peanuts, and Milk {casein}).

• 2 1/2 cups almond flour (blanched)
• 1/2 teaspoon baking powder
• 1/2 teaspoon finely ground sea salt
• 2 teaspoons of ground cinnamon (I probably used more since I love cinnamon).
• a sprinkle of fresh lemon juice
• 2 soy free eggs
• 1/4 olive oil
• 1/4 raw local honey (We love Raw Michigan Honey!)

Preheat oven to about 350 degrees (will vary depending on ovens).

Combine dry ingredients together. Separately, combine the wet ingredients and stir well. Incorporate the wet  ingredients into the dry ones and mix well. I contemplated adding some vanilla extract, but decided I would try that another day. Place 8 equal spoonfuls on a baking dish or sheet that has been well greased (some prefer parchment paper, but I've never used it myself). Bake for approximately 20 minutes. I baked mine for about 18. Drizzle a little extra honey on top and serve after cooling a bit.

These babies are surprisingly filling--and low carbohydrate. Great for those who are on the Specific Carbohydrate Diet for medical reasons. Once again, thanks to Coco at Roost blog for the inspiration.

What's your favorite baked good to make gluten free or with almond flour?

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How to Blanch Almonds

Blanched almonds are awesome. Essentially, they are just almonds with the skin off. After making my first batch, I was interested to see if my boyfriend Yan could eat them without an allergic reaction. He is usually mildly allergic due to his Hay Fever. After eating a few, I was ecstatic to hear he was not having a reaction from the blanched almonds!! So it wasn't the actual nut he was allergic to, it was merely the skin of the almonds.

I'm about to make my second batch since we've been flying through the first one so quickly, and I plan to use it to make blanched almond flour for a light fluffy almond cake recipe I'm working on. The one I was working on with unblanched almond flour will probably be too dense to be called a proper cake. Here's to experimentation!

To blanch the almonds, start out by boiling a sauce pan of water.Drop the rinsed almonds with the skin on into the boiling water for only about one minute. Emphasis on the one minute--if you boil them too long, you may end up with almond butter instead of crunch almonds. Nearing the one minute mark, most of the almonds will start floating to the top of the water, much like ravioli does when it's almost done cooking.

After one minute, strain the almonds out of the hot water and rinse them immediately with cold water to bring the temperature down. Once cooled, dry them off and begin lightly peeling the skin off. Usually they just slide or pop right out of the skin when light pressure is applied by the hands.

This is what we think of no more Almond allergies for Y:

He's "cured"! Well sort of.

And we're about to embark on a delicious Blanched Almond Flour cake recipe extravaganza. Hopefully.

Until then, we'll be enjoying the 80 degree weather (in March!?) while chomping on fresh almonds.

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Homemade Almond Flour (unblanched) and Cacao & Spiced Almond Milk

After making a few batches of Almond Milk (check out the recipe and process here!), I've been left with a big lump of almond pulp which has been patiently chilling in my fridge for a few days. I decided to grind up the meal/pulp into a finer flour that I can go on a baking spree with. Making your own almond flour really saves a huge sum of money, as store bought pre-ground flour can cost upwards of $14.99 a pound. I buy my own almonds at about 5.99 or 6.99 per pound and not only get 64 ounces of milk out of each 2 cups of almonds, but then I have 2 cups of almond flour after each batch of milk I make.

The process is fairly easy, and all you need is a high speed blender or food processor. After making the nut milk, dry out the leftover pulp for at least a few hours until the clumps break apart easily. You're left over with something that looks like this:

Pour the almond pulp into a blender or food processor and blend on the highest speed for a few minutes. You may have to stop a few times to shake around the flour from the sides of the blender, or gently shake the base of the blender.

After blending the pulp finer, you can use it how it is, or sift it through a wire colander to get an even finer flour. But since this time I had unblanched almond meal (with the skin still on) it's meant to be a little grittier and courser in texture. Do keep in mind there are certain recipes that only call for blanched almond flour. The process for blanched flour is very easy too and basically instead of making almond milk, you take a cup or two of raw almonds and drop them into a boiling pot of water for about 1 minute. After taking them out of the water, rinse them and the skins or peeling comes right off. Those are the blanched almonds, which then can be ground into flour directly in the blender or food processor.

Almond flour is the best flour replacement I've found for wheat flour so far. It's Gluten-free, low-carb, high in protein, and doesn't have to be mixed with 18 other flours for the right consistency in baking. It's a great stand alone staple to keep in the kitchen at all times. We'll be making an almond flour cake later this week, so watch out for the recipe coming soon.

I also made a Cacao and Spiced Almond Milk that turned out fabulous. Follow my basic Almond Milk recipe here, and then add 2 tablespoons of Navitas Naturals Raw Organic Cacao Powder (or powder of choice), a few shakes of organic cinnamon, and 2 teaspoons pure vanilla extract (or to taste).

Do you have any favorite recipes that use almond flour? I'd love to hear about them!

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Homemade Almond Milk with Cinnamon

I've been wanting to make a big batch of homemade almond milk for awhile now, and I've finally gotten down to business. Before, I was buying pre-made coconut milk, but wanted to shake things up a bit. I feel it's best to rotate between alternative milks in order to ward off development of new food sensitivities or allergies, which can develop if you rely too heavily on one ingredient for an extended period of time.

The almond milk came out smooth, creamy and delicious. The hardest part was waiting for the nuts to soak adequately for about 8-12 hours before the rest of the process began.

 

Rinse your almonds (or nuts of choice) before soaking them for 8-12 hours.

After soaking the almonds (I soak them in a colander sitting in a sauce pan of water for easy extraction), pull them out, rinse, and dump into a high powered blender. Our blender is Black and Decker and it works like a dream.

Blend the 2 cups of soaked nuts with about 6 cups of filtered water for a good 2-3 minutes. Hold your lid down tight! After blending, set up a jar and fine cloth bag for straining (we use cheese cloth bags, you can also use paint strainer bags which are really inexpensive).

Slowly pour the blend through the mesh bag into a storage jar. Emphasis on slowly, as it takes a bit for it to strain through. Pick up the bag and slowly begin to squeeze the the milk out of the bag. Once all the liquid is squeezed through, you're left with what looks like an almond meal substance. Right now I'm letting the almond pulp/meal dry out for about 3 hours. After, I'll blend it into a fine almond flour in my blender and use it for baking. You won't waste anything from this recipe, and you'll be saving money since pre-made almond flour is wicked expensive these days. The finished almond milk is full of nutrients and enzymes and is perfect for making smoothies or drinking it alone.

Add a few good shakes of organic cinnamon (I use McCormick or Simply Organic) and stir until well blended. Refrigerate the milk and use it within 3-4 days for freshness. Next time I'll be experimenting with adding vanilla extract or maybe some cacao powder for a chocolate almond milk. This is my new favorite alternative milk by far.

Check out other ways to use left over almond pulp after milk making here.

What's your favorite way to make non-dairy milk?

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Fashionably Gluten-Free

I recently stumbled across another awesome site with cute Gluten-free apparel: The Gluten-Free Boutique! All of the items below are from their products listed through their Cafepress.com site. Check out the Gluten-Free Boutique here. Bumper stickers, mugs, and cute handy totes are available as well as tees, tanks, and hoodies.

What do you think of GF fashion? Would you wear it? Yea or Nay?

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Healing with Allergies, Embracing Life

1. Claritin 24 hour tabs


2. Benadryl Liquid Gels


3. Eternal Naturally Alkaline Water--for re-hydrating and cleansing the body post-allergic reaction.


4. Now Solutions 100% Shea Butter--to soothe the skin when I have a rash break out during my reaction. Warning! Shea Butter does come from the tree nut, so if you are sensitive to tree nuts, I really don't recommend it. The only nuts I am sensitive to are peanuts. And of course, nutty people ;)


5. Epinephrine (Epi-Pen) --I carry this with me at all times.

Relaxing and healing in our favorite cozy spot.

Today I had some accidental exposure to soy while at work. There was a bustling conference of about 30 people zooming around the front lobby I was working in, and they had just ordered a plethora of pizzas, breads, sauces, steaming wings, sandwiches, and more. It wasn't the first time I'd been around a lot of allergens so I thought I'd be pretty much fine...and I was for a short time. That changed quickly when a few people approached my counter with steaming plates of allergen filled food and asked me for some favors. I served them quickly as I felt my throat tightening from inhalation of the steaming food. I made a run for my allergy medication.

The reaction got severe enough to cause twitching, shaking, numbness in the limbs and chest pains even after the throat swelling went down. I actually sat with my EpiPen in my lap for the first time in months. Right now, I'm bringing myself back to health and a good mindset from the safety of my favorite worn in seat on our cushy couch. After a food allergy scare, I remind myself it's okay to feel vulnerable and it's normal to recoil to a safer place. Nourishing myself with freshly made green juice with ginger (natural anti-inflammatory), hot water with lemon, and a comforting plate of buckwheat pilaf is a nice way to return to my spirited self. I find taking some time to heal physically and mentally, or in whatever way suits you best, is more beneficial in the long run than simply trying to play tough and reckless by just "powering through" a reaction and the aftermath. I don't take my health for granted. Not anymore. I treasure myself.

This video by the Food Allergy Initiative illustrates the life of an extremely food allergic young boy. His father speaks of the importance of being aware, growing as a food allergic individual, and trying to find that sacred balance between being careful and thriving happily. It's true to say that food allergic children are different from others, but I believe it's a difference that gives strength eventually, instead of initial fear. A stronger individual emerges from every challenge faced in life, and food allergies are no exception. I have hope for food allergic children (and adults) everywhere, that we will grow brighter in spite of setbacks and supposed limitations. I love this video, and it is very eyeopening to these realities. Let's rally our strength in hopes of a brighter future for our kids and for a food allergy cure.

Watch the video below, or Click the Link here.

What are your thoughts?

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Peppered Breakfast Bake

A fresh way to start a sunny Sunday.

 

 A late breakfast, early lunch that makes for great energy all day.

Usually my attempts at frittata turn into something better--a scrambled breakfast bake! My refusal to use teflon frying pans (the non-stick that lets off toxins if it gets heated too much) results in the frittata breaking apart. I don't mind though, as I then get to add all my favorite fresh ingredients and have control over how long I cook them. I like to keep things fresh and not cook out too many of the nutrients. The exception is the spinach, which I usually add first since more nutrients are absorbed when it is slightly sauteed.

Peppered Breakfast Bake

{{Soy free, Gluten free, Legume free, Casein free, Nut free}}

• 4-5 eggs
• 1 cup Spinach
• 1 cup Kale (the greens look like a lot at first, but they cook down to a smaller amount).
• 1/2 medium sized onion, roughly chopped or diced.
• 1 Poblano pepper, diced
• 1/2 cup diced tomato
• 2 sprigs fresh dill, minced
• 3 sprigs fresh parsley roughly chopped.
• Salt, Pepper, Dried Thyme, and a Dash of Cayenne.

Saute onions, poblano pepper, and garlic in a pan with olive oil (or coconut oil) over medium heat. Add the spinach after a few minutes, and the kale just afterwards. When the greens begin to wilt, add the tomato and the 4 or 5 whisked soy free eggs. Mix around in the pan just as you would to scramble the eggs, but making sure the veggies and greens are incorporated. Add the salt, pepper and cayenne pepper. Take the pan off the heat and add the fresh herbs.

 

What's your power breakfast?

Wishing a sunny Sunday to all.

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The Biggest Decision...

The biggest decision is the one you will probably make the most often in your life....

What will I eat today?

 

Empower and nourish yourself with the power of choice.

It's one of the most frequent choices in life, but is often overlooked. Our society claims to be evolving and growing more educated. In reality, it's come at the cost of being educated about the most basic of human needs; Sustenance. How have we come so far and so behind at the same time? In my opinion, it's a worldwide epidemic.

Processed food fills 80% of the grocery aisles of America and way more than half of them have nearly 30 ingredients. Most of these are sugar laden, chemical heavy, over-processed mush that is artificially colored and flavored to resemble something that looks like it might be edible. What happened to real, sustainable, healthy food from nature? I dare everyone to educate themselves, start reading labels, and take the processed food challenge. Eliminate all processed food with more than 5 ingredients in the label for at least one month (and the second ingredient should not be sugar. You get the gist..) You'll be surprised by the end of the month how much you'll want to stick to the challenge.

What is intelligence and societal growth when the biggest decision is the worst one?

Empower yourself and make the biggest decision an overall intelligent one.

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