To Gluten Free, or not gluten free? That is the question.

As some of you may know, I manage stellaLucy Gluten Free Market located in the Claremont Village. Among the hustle bustle of our regular customers we always get the looky loo wondering "What is gluten free? Is it the right choice for me?". We also get the skeptics who think I am peddling snake oil in the form of cookies and bread.

First things first:
Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is the protein found in wheat, barley, rye, and contaminated oats.

Some people can be tested for Celiac disease and have the results be negative but still find that eliminating gluten alleviates symptoms. False negatives can occur in young chilren and in people who have already changed their diet to gluten free. Symptoms include; bloating, unexplained weight loss, diarrhea, stomach pain, headaches, exhaustion. Dermatitis Herpaphormis is also a symptom of celiac disease. Undiagnosed celiac disease can cause colitis, chrons, IBS and other autoimmune issues. Avoiding gluten has also shown to help people with inflammatory diseases such as lupus, arthritis ect. A gluten free casein free diet has also shown positive results in children with Autism and ADHD.

Celiac disease can be tested for by taking a simple blood test, or a more invasive biopsy of the small intestine. There are also genetic test available using a saliva swab.

A Gluten Free diet may not be suitable for everyone, but the reduction of gluten products can have a positive effect for all people. The American diet is loaded with wheat products. Think about it, grab a bagel for breakfast, sandwich for lunch and pasta for dinner. Not only is your blood sugar peaking and crashing all day beacuse of carb loading, but over intake any one item is not good for your body. Try starting out small, switch you morning bagel or cereal for a protein smoothie. Have a salad for lunch and try a brown rice or quinoa based pasta for dinner.

I think the first positive step of going GF is slowing down and reading labels. When you really start looking at the back of packages you will find that most ingredients are man made chemicals. Michael Polland author of Omnivores Dilema and who also appears in Food Inc. gave me a great rule of thumb. If your great grandmother wouldn't recognize something as food you probably shouldn't eat it. Without mentioning any company names think about the tube of brightly colored "yogurt". Your grandmother wouldn't know if she should eat it or condition her hair with it. Also think about those 2 inch long words on the back of you favorite Nacho Cheese Chips. If I were to put the powdery chemical in a bowl and gave you a spoon, would you eat it? If your answer is no, then why would you want to eat it masked in salt and fat? We have a huge disconnection to our food. Real whole foods should be the bulk of your daily intake. If it doesn't rot, you shouldn't eat it.

I'll be the first to admit, eating healthy isn't always convenient. But I would rather take the steps to plan so I can avoid intaking heavily processed and preserved food. My next post will include a meal plan and simple tips for making healthy decisions.

Super Bowl: Sticky Wings

Hot wings seem to be an essential finger food these days. Here is a twist on this already favorite item.

Sticky Wings

What you'll need:

4lbs Chicken Wings
1 Cup GF Soy Sauce
1/4 Cup Brown Sugar
1 tbs. Red Pepper Flakes
1/4 Cup Orange Juice
2 tbs. Olive Oil
2 tbs. Sesame seeds

Pre Heat oven to 350 F

Heat olive oil in pan over med high. Brown wings on all sides. Transfer wings into a baking dish. Reduce heat to medium.

Add soy sauce, brown sugar, OJ and red pepper flakes. Stir until brown sugar has disintegrated.**

Reserve 1/2 of sauce. Pour over chicken wings. Bake for 7-10 min or until chicken has cooked through.

Toss wings with reserved sauce. Plate and sprinkle with sesame seeds.

**(Double sauce if needed.)

Super Bowl: Potato Skins

Super Bowl is all about the food, funny commercials, and eerr football too! To me nothing says Super Bowl like tasty finger foods. Here are some delicious Super Bowl recipes. These will leave your guests satisfied and will cater to your gluten free needs!

Potato Skins

What you'll need:

Makes 12 Skins

6 Russet Baking Potatoes-(Scrubbed Clean)
Olive Oil
1/2 Cup Butter (Earth Balance for Dairy Free)
1/2 Cup Sour Cream (Omit for Dairy Free)
3 Slices Applegate Farm Applewood Smoked Bacon-(Fried and coarsely chopped, Omit for vegetarian)
1/4 Cup Chopped Green Onion
1 Cup Shredded Cheddar Cheese (Or Daiya Cheddar Style Cheese Shreds)

Pre Heat Oven to 400 F. Poke holes in potatoes with a fork. Rub skin with olive oil. Bake for 1 hour and 15 min. In the center of the rack. Prepare Bacon, shred cheese and chop the green onion.

Reduce Oven Temp to 300 F

Cut potatoes lengthwise. Scoop center of the potatoes out. Mix with butter, sour cream, chives and salt and pepper to taste. Scoop mixture back in to skins. Top with cheese and chopped bacon.

Place potatoes on baking sheet and bake at 300 F for 15-20 Min. Or until Cheese is melted.

GF Ginger Bread Cookies

3 cups Pamela's Bread and Flour Blend

1/4 teaspoons salt

3/4 teaspoon GF baking soda

2 teaspoons ground ginger

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cloves


1/2 cup unsalted butter, room temperature-(sub Earth Balance if Dairy Free)

1/2 cup granulated white sugar

1 large egg

2/3 cup Wholesome Sweeteners Black Strap Molasses (To prevent molasses from sticking to the measuring cup, first spray the cup with a non stick vegetable spray.)



Confectioners Frosting:

2 cups confectioners sugar (icing or powdered sugar), sifted

1/2 cup unsalted butter, room temperature-(sub Earth Balance if Dairy Free)

1 teaspoon Flavorganics Pure Vanilla Extract

1 1/2 tablespoons milk or light cream (Milk sub of your choosing*)

Assorted food colors (if desired)

Gingerbread Men: In a large bowl, sift or whisk together the flour, salt, baking soda, and spices.

In the bowl of your electric mixer (or with a hand mixer), with the paddle attachment, beat the butter and sugar until light and fluffy. Add the egg and molasses and beat until well combined. Gradually add the flour mixture beating until incorporated.



Divide the dough in half, and wrap each half in plastic wrap and refrigerate for at least two hours or overnight.



Preheat oven to 350 degrees F and place rack in center of oven. Line 2 baking sheets with parchment paper and set aside while you roll out the dough.



On a lightly GF floured surface, roll out the dough to a thickness of about 1/4 inch. Use a gingerbread cutter to cut out the cookies. With an offset spatula lift the cut out cookies onto the baking sheet, placing the cookies about 1 inch (2.54 cm) apart.



Bake for about 8 - 12 minutes depending on the size of the cookies. Small ones will take about 8 minutes, larger cookies will take about 12 minutes. They are done when they are firm and the edges are just beginning to brown.

Remove the cookies from the oven and cool on the baking sheet for about 1 minutes. When they are firm enough to move, transfer to a wire rack to cool completely.



If desired, you can press raisins, currants, or candies into the dough for eyes and buttons while the cookies are still warm. Otherwise, confectioners frosting can be used to decorate the cookies. You can also use the icing as a glue to attach candies, raisins, and sprinkles.



Confectioners Frosting: In an electric mixer (or with a hand mixer), cream the butter until smooth and well blended. Add the vanilla extract. With the mixer on low speed, gradually beat in the sugar. Scrape down the sides of the bowl and beater. Add the milk and beat on high speed until frosting is light and fluffy (about 3-4 minutes). Add a little more milk* if too dry. Place the frosting in a pastry bag fitted with a decorative tip and decorate the gingerbread men as desired.

Tint portions of frosting with desired food color (I use the paste food coloring that is available at cake decorating stores and party stores).

Makes about 3 dozen cookies depending on the size of cookie cutter used.

Store in an airtight container.

GF Ginger Snap Pumpkin Pie

GF Ginger Snap Pumpkin Pie

This ginger snap crust gives the perfect amount of spice to a pupmkin pie. This pie filling works best with the cookie crust. Enjoy!

Mi-Del Ginger Snap Crust

30 Mi-Del ginger Snap Cookies
5 tbs. Butter or Butter substitue, melted

Pre Heat over to 350 F

Crumb cookies, makes 1 1/2 Cups

Toss cookie crumbs with melted butter

Press in to 9 inch pie dish

Bkae until light golden brown (about 7 min)

Cool completely before filling

Pie Filling

2/3 Cup of cream, coconut milk or vegan cream substitute

6 tbs. honey

2 eggs beaten or 2 *Flax Eggs

3 tbs. or GF All purpose flour blend or Rice Flour

1/2 tsp kosher salt


(Recipe from Mi-Del)

Gluten Free Stuffing

Thanksgiving is creeping up quickly. We all know having food allergies can make holiday gatherings stressful. No one needs to be left our of holiday favorties just because of food allergies.

Gluten Free Stuffing

What you will need:

8 to 10 cups/Makes 10 to 12 servings
Preheat the oven to 400°F. Toast on a large baking sheet, stirring several times, until golden brown, 5 to 10 minutes:
3 loaves of GF Udi's White Sandwich Bread (or gf bread of your choice), including crusts, cut into 1⁄2-inch cubes (10 cups lightly packed bread cubes)

Turn into a large bowl. Heat in a large skillet over medium-high heat until the foam subsides:
1⁄4 to 1⁄2 cup (1⁄2 to 1 stick) unsalted butter or Butter Substitute
Add and cook, stirring, until tender, about 5 minutes:
2 cups chopped onions
1 cup finely chopped celery
Remove from the heat and stir in:
1⁄4 to 1⁄2 cup minced parsley
1 tablespoon minced fresh sage or 1 teaspoon dried sage
1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
3⁄4 teaspoon salt
1⁄2 teaspoon black pepper
1⁄4 teaspoon grated or ground nutmeg
1⁄8 teaspoon ground cloves
Add to the bread cubes and toss until well combined. Stir in, a little at a time, until the stuffing is lightly moist but not packed together:
1⁄3 to 1 cup Gluten Free Shelton's chicken stock or broth, or as needed
Adjust the seasonings. If you desire a firm dressing and are baking in a dish, stir in:
2 large eggs, well beaten-(Use flax egg* or egg replacer if needed)
Dressing baked in a dish can be assembled ahead and go directly from the refrigerator to the oven. To bake dressing, spread it in a layer 2 to 3 inches deep in a large buttered baking dish. Ladle over the top 1⁄2 cup stock, broth, or milk for every 4 to 5 cups of bread stuffing. For a softer dressing, cover with aluminum foil; for a crispy brown crust, dot the top with butter and bake uncovered. For either, bake in a preheated 350°F oven for 30 to 45 minutes. When baking the dressing and meat, fish, or poultry at the same time, occasionally baste the dressing with the pan drippings.

*Flax Egg:
1-tbs Flax Meal
3 tbs Water
(makes on egg)
stir until well combined

Baked Potato Soup

Who doesn't love a fully loaded baked potato with all the fixin's? I know I can't say no!

What you will need:

6 Large russet potatos peeled and cubbed

1 quart of Chicken broth-(use vegatable for vegitarians)

1/4 cup Butter-(I used Earth Balance Vegan butter)

4 cloves of garlic peeled and minced

1 onion chopped

Simmer vegetables in broth until soft. Put all vegetables in blender. Slowly add broth as you blend. Soup should be thick. Transfer soup back in to pot. Stir in butter.



Garnish-

6 pieces of bacon, cooked and chopped-(Omit for vegetarians)

Chives chopped

1 dollop per bowl Sour Cream

Gluten Free Casein Free Fettuccine "Alfredo"

What you will need:

1-head of cauliflower cut in to pieces
3-cloves or garlic, peeled
3-tbs. Earth Balance (vegan butter)
Chicken broth, water or vegetable stock
GF Pasta (I used Ancient Harvest Quinoa Spaghetti)


Put cauliflower and garlic in sauce pan, add enough broth to cover. Bring to a boil them simmer until tender. Blend until smooth. Transfer sauce back in to sauce pan. Add butter and salt and pepper to taste.

Meanwhile cook pasta until al dente.

Toss pasta in sauce and serve!

With this dish you can add chicken or sun dried tomato!

Peanut Butter Jelly Pankcakes!

Peanut Butter and Jelly a match made in heaven! I truly believe this combination is great at any time of day, so why not breakfast?

Peanut Butter and Jelly Pancakes

What you'll need:
1 1/3 cups of all purpose flour (I used Bob's Red Mill GF* All Purpose Flour)
If using a GF* flour add 1/4 tsp. of xanthan gum
3 tbs. sugar
Whisk together.

In second bowl:

1/2 cup Organic peanut butter (or any you have on hand)
-Heat peanut butter until soft
2 large eggs
1 1/3 cups of milk of your choosing (i used original almond milk)
whisk together

Add wet ingredients to dry and mix until smooth. If batter is too thick, add milk a little at a time. Let Batter set for 5 min. while grittle heats.

Pour pancakes on to pan, do not over cook. These cakes will not bubble as much as normal pancakes because of the peanut butter so watch for burning.

Serve with jelly of your choosing!

Mac n "Cheese"

Who doesn't love comfort food? This dish is a great way to enjoy comfort food without having to loosen your belt.

2 tbs. extra virgin olive oil
2 butternut squash peeled and cubbed
1 onion chopped
3 cloves of garlic pressed and minced
1/2 cup vegetable stock
1/2 cup of unsweetened non dairy milk of your choice
1 package of quinoa macaroni
1 cup of gluten free bread crumbs
2 tbs. vegan parmesean (optional)

Pre-Heat oven 350 degrees

Cook Pasta until al dente, do not over cook.

-Heat olive oil in a non stick pan over medium heat.
-Add onions saute until opaque.
-Add garlic and saute for 2 mins.
-Add butternut squash and vegetable stock.
-Salt and pepper to taste
-Cook down until butternut squash is soft and easily mashed.
-Puree contents of pan in two batches in a blender or food processor (if sauce looks to thick add more stock 1tbs. at a time until smooth)

The sauce should have a thick consistency similar to Velveeta
-Mix pasta with sauce.
-Pour pasta into a baking pan (3qt pan)
-Mix breadcrumbs and parmesan and sprinkle evenly over top
-Bake in oven for 7-10 min or until top is golden brown

ENJOY!

Gooey Gluten Free Brownies

When I think brownie I think gooey and fudgy, but don't forget that amazing caramelized top. My dad makes great brownies but they weren't what you would call healthy. This is my version that has been born from experimenting with other recipes, finally the gooey center and flaky top I was looking for! These brownies mischievously healthy. They also have a dirty little secret... ALMONDS!

1 cup of semi sweet chocolate chips
1/2 cup Coconut oil or vegan margarine such as Smart Balance
2 eggs
1 cup packed organic light brown sugar
1/2 rounded cup almonds, processed into a fine meal in a food processor or blender
1/4 cup Authentic Foods Brown Rice Flour
1/2 teaspoon fine sea salt
1/4 teaspoon baking soda
2 teaspoons Vanilla extract
Pre Heat 350, foil line 8x10 and grease

-Melt butter and chocolate in microwave, mix well
-Whip eggs at medium-high speed until frothy, add -brown sugar
-Slowly add chocolate/butter mixture
-Mix dry ingredients then add slowly to chocolate mixture.
-Mix in vanilla

Pour in to pan, bake for about 30-45 min

allow to cool completely before cutting. (I made that mistake and dove right in!!!)

Champagne Taste-Beer Budget

I haven't always been a foodie, there was a time when i didn't care what went down the hatch as long as it was salty and filling. Things started to change when these processed foods really started to effect how I felt on a day to day basis. Let's not get in to the nitty gritty but let's just say the effects weren't pretty.

I am Gluten and dairy Free. All of the recipes you find on the blog will be gluten and dairy free. I understand that eating healthy seems expensive, but think of it as less money you will have to spend going to the doctor later. It is an investment in wellness; preventative care! My budget is tight, but that doesn't mean my jeans have to be.

Happy Health!