Is Gluten-Free Healthy?

Last night this segment aired on ABC News Nightline about the health consequences of eating a gluten free diet (avoiding all wheat, barley and rye). Dr. Peter Green, Director of the Celiac Center at Columbia University and celebrity, gluten free advocate and fellow Celiac, Elisabeth Hasselbeck were the featured guests. I was completely disheartened by the reporters take on eating GF, especially the mention of not being able to consume enough fiber and B-vitamins on a GF diet. Although I don’t think that everyone would benefit from eating gluten-free, I do believe everyone would benefit from eating less processed and prepackaged foods (which almost always contain gluten). It is entirely possible to be healthier and consume enough vitamins and minerals to be healthy while avoiding gluten. It seems the real issue is that American’s consume most of their vitamins from enriched processed food products, including enriched wheat. If more people went back to eating simple, wholesome, naturally nutrient dense foods, the lack of vitamins in any diet shouldn’t be an issue. 

One has to be choosy when it comes to eating gluten free and one should also be choosy when it comes to eating gluten. There are an abundance of GF products on the shelves made with refined white rice flour, refined sugar, corn syrup, and other not so good ingredients! There are also healthy and flavorful products on the shelves and in restaurants, made with non-GMO brown rice flours, buckwheat and even applesauce. It’s possible to enjoy a cupcake that is gluten free (think Babycakes in NYC) and also free of blue food coloring and ultra refined sugar...you know those Walmart cupcakes that are always at school celebrations?! We all should be in avoidance of those crazy chemistry experiment food products. 

Nutritionists and health professionals have been telling us for years to eat a diet rich in whole grains, lean meats, vegetables and fruits. Most people know the spiel, but many seem to not care or follow these important health tips. I try to eat this way everyday (with the exception of my own homemade desserts), be eating include quinoa, brown rice, wild rice, buckwheat, millet, teff, and GF oatmeal. Millet, oats and quinoa are all very high in B vitamins and fiber which totally debunks the idea that eating GF would lack these important nutrients. 

I won’t be the first to say that living in a society where wheat, barley and rye are more than abundant in our food system, it can be quite a challenge to eat gluten free. However, the challenge is worth it for my own health and renewal of life. I don’t believe the gluten free industry will be going away; this way of living may be a fad-diet for some, but for people like me (1 in 100 Americans) with Celiac Disease and gluten-intolerance, this is an essential way of life.

Baked Sweet Potatoes & Garlicky Greens

I'm not a vegetarian, but I've never loved a cookbook more than I LOVE Deborah Madison's Vegetarian Cooking for Everyone. The simple ingredients meld together so beautifully and flavorfully that meat is never missed in a meal. I was having one of those days where my body was craving veggies, so I looked to this awesome cookbook for inspiration. I often forget that one of the most simple meals can be the most satisfying. My some-what vegetarian husband wasn't here to enjoy this with me, but I'm certain he would have loved and appreciated it!

Sauteed Spinach with Garlic and Red Pepper Flakes
1 Tbs olive oil or grape-seed oil
1 garlic clove, minced
1 pinch red pepper flakes
1 bunch of fresh spinach
sea salt, to taste
Heat the oil with the garlic and pepper flakes in a skillet over medium-high heat until garlic starts to color. Add the spinach and saute for about 1-2 minutes until spinach is wilted and well coated with spices. Remove from heat and sprinkle with sea-salt. Serve.


Baked Sweet Potato 
Preheat oven to 400 degrees F. If cooking more than one potato, choose potatoes similar in size. Wash and scrub the skins very well to remove any dirt. Wrap each potato in foil, pierce with fork and bake for about 55minutes or until very tender. 
To serve, slice lengthwise break up the flesh with a fork or knife, add butter, sea salt and fresh cracked pepper to taste. 


If you want your sweet potato even sweeter, good accompaniments include cinnamon, nutmeg, brown-sugar, molasses or maple syrup.

Spicy Turkey & Bean Chili

In 20 minutes, I made this delicious stew. It is very simple and perfect for a cool, fall day using many ingredients already on hand in the pantry. If you have extra time, homemade corn muffins would be a great accompaniment to the spiciness of the dish.

Ingredients
1-2 Tbs olive oil
1 med red onion, chopped
1 poblano pepper, chopped, seeded
3 garlic cloves, minced
1lb ground turkey or ground chicken breast
1 Tbs red chile powder
2 Tbs tomato paste
2 tsp dried oregano 
1 tsp ground cumin
1/2 tsp sea salt
1/4 tsp black pepper
1 can great northern beans, drained and rinsed
1 can diced tomatoes, undrained
2 cups chicken or vegetable broth
Garnish-fresh cilantro and lime wedges

Directions
Heat olive oil in dutch oven and add onion, poblano, garlic and turkey. Saute for about 6-8 minutes or until turkey is cooked through, stirring frequently in order to crumble the meat. 
Add tomato paste, the remaining seasonings, beans, diced tomatoes, and broth. Bring to boil. 
Reduce heat, and simmer for about 10 minutes. Ladle stew into bowls and serve with lime and fresh cilantro.  

Pumpkin Chocolate Chip Squares

With halloween just behind us and thanksgiving on the way, I think my obsession with pumpkin will continue for at least another month! Also, I've always been a fan of Martha Stewart's sweet obsessions, but I am pretty sure she's not a huge fan of gluten free baking. It's been my mission lately to recreate some of her recipes into gluten free so I can once again enjoy those delicacies. Here they are, moist and decadent Pumpkin Chocolate Chip Squares. These bars are more like moist cake bars, nonetheless they are really tasty!


Ingredients
2 cups gluten free flour (Bistro Blend All Purpose GF Flour*)
1 Tbs pumpkin-pie spice
1 tsp baking soda
¾ tsp salt
1 cup unsalted butter, room temp
1 cup sugar 
1 large egg
2 tsp vanilla extract
1 cup canned pumpkin puree
12 oz. semisweet chocolate chips 

Directions
Preheat oven to 350. Line bottom and sides of 9 x 13 inch baking pan with foil
In a medium bowl, whisk together flour, pie spice, baking soda, and salt; set aside.


With an electric mixer, cream butter and sugar on medium-high speed until smooth; beat in egg and vanilla until combined. Beat in pumpkin puree (mixture may appear curdled). Reduce speed to low, and mix in dry ingredients until just combined. Fold in chocolate chips.

Spread batter evenly in prepared pan. Bake until edges begin to pull away from sides of pan and a toothpick inserted in center comes out with just a few moist crumbs attached, 45-55 minutes. Cool completely in pan.

Lift cake from pan (using foil as an aid). Peel off foil, and use a serrated knife to cut into squares.

*The Bistro Blend is a blend of whole grain flours [eco-farmed brown rice flour, sorghum flour, tapioca starch, buckwheat flour, organic coconut flour, xanthan gum] http://www.theglutenfreebistro.com/products.html

Creamy Tomato Sauce

As I wasted time on Saturday morning, I came across America's Test Kitchen on the tv. I was so intrigued by the tomato sauce they were making, mainly because I haven't had any pasta or real italian food since my diagnosis. As the day wore on, I kept thinking about pasta and homemade sauce. A day later, I headed to the market and bought everything to make this fantastic sauce. It's hardy, really flavorful, and quite easy to make. The sauce is naturally gluten-free, which I topped on a quinoa-corn blend of pasta noodles (Ancient Quinoa Harvest Supergrain Pasta). Of course, if you are not on a gluten-free diet, this would be just as wonderful atop whole-wheat penne.

Ingredients
2 Tbs unsalted butter
1 oz prosciutto, minced (about 2 Tbs)
1 onion, diced
1 bay leaf 
Pinch of red pepper flakes
salt
3 medium garlic cloves, minced or pressed through a garlic press
2 Tbs tomato paste
2 oz sun-dried tomatoes, chopped coarse (about 3Tbs)
1/4 cup, plus 2 Tbs dry white wine
2 cups, plus 2 Tbs crushed tomatoes
1 lb pasta
1/2 cup heavy cream
1/4 cup fresh basil, chopped
Parmesan cheese (optional) 


Directions

• Melt butter in medium saucepan over medium heat. Add prosciutto, onion, bay leaf, pepper flakes, and 1/4 teaspoon salt; cook, stirring occasionally, until onion is very soft and beginning to turn light gold, 8 to 12 minutes. Increase heat to medium-high, add garlic, and cook until fragrant, about 30 seconds. Stir in tomato paste and sun-dried tomatoes and cook, stirring constantly, until slightly darkened, 1 to 2 minutes. Add 1/4 cup wine and cook, stirring frequently, until liquid has evaporated,  about 1 minute.
• Add 2 cups crushed tomatoes and bring to simmer. Reduce heat to low, partially cover, and cook, stirring occasionally, until sauce is thickened, 25 to 30 minutes.
• Meanwhile, bring 4 quarts water to boil. Add pasta and 1 tablespoon salt and cook until al dente. Reserve 1/2 cup cooking water; drain pasta and transfer back to cooking pot.
• Remove bay leaf from sauce and discard. Stir cream, remaining 2 tablespoons crushed tomatoes, and remaining 2 tablespoons wine into sauce; season to taste with salt and pepper. Add sauce to cooked pasta, adjusting consistency with up to 1/2 cup pasta cooking water. Stir in basil and serve immediately, top with Parmesan. 

Red Chile Spiced Pumpkin Seeds

As the children (and adults) in the neighborhood dress up in frightful costumes and head outside into the cold, I tend to retreat into the kitchen where it is warm. Carving a pumpkin can be fun, however what's inside the pumpkin can be just as exciting. Homemade pumpkin seeds far out way the store bought kind, especially when spiced with your favorite flavors. I used two of my favorite seasonings to pack a bold kick. One cannot go wrong with red chile and sea salt toasted pumpkin seeds. 

Directions:

Rinse pumpkin seeds under cold water and pick out the pulp and strings. This is easiest after you've removed the seeds from the pumpkin and before the pulp has dried.

Place the pumpkin seeds in a single layer on an oiled baking sheet, stirring to coat. Season with your preferred spices/seasonings. I used roughly 1/4 tsp of red chile powder and 1/2 tsp sea salt for 1 cup seeds. 

Bake at 350 degrees F until toasted, about 15 to 20 minutes, checking and stirring after 10 minutes. 

Happy Halloween!

Acorn Squash with Wild Rice, Apples, Celery & Sage

I love squash in almost all forms, baked, sauteed, roasted, pureed etc... and since it is apple and squash season, a perfect vegetarian dinner (for my pseudo veggie husband) should include both! I picked up some beautifully sweet and crunchy honeycrisp apples from the Boulder Farmers Market over the weekend. Too bad honeycrisp apples are not always in season....

Ingredients

1 acorn squash, cut in half with seeds removed

2 cups wild rice, cooked in vegetable stock

1.5 apples, peeled, cored and diced

1 celery stalk, chopped

7-10 fresh sage leaves, finely chopped

15-20 walnut or pecan halves

olive oil or grape seed oil to drizzle on squash

1 tbs butter

1 tsp dark brown sugar

salt and pepper to taste

2 tsp real maple syrup

Directions

Cook wild-rice as you normally would but using stock instead of water. Heat oven to 400F.  Brush oil on cut squash and then put squash cut side down on a baking sheet. Bake for about 20-25 minutes. 

Meanwhile, in a skillet over medium heat, melt butter and sauté apples, celery, nuts, and sage. After a few minutes, add brown sugar and toss to coat. Continue to sauté until the celery begins to soften. Turn off heat and season with salt and pepper. Mix the skillet ingredients with the cooked rice. 

Pull the squash out of the oven and stuff with rice mixture. Drizzle with maple syrup and put back into the oven for about 10-15 minutes or until the flesh of the squash is soft.  Season with sea salt and cracked pepper.

(you can make the rice mixture and pre-bake the squash in advance. This leaves only the final 10 to 15 minutes of baking, just before serving)

Simply Soup

It was one of those days where I did not feel like cooking, yet wanted something warm and satisfying. I headed out to Whole Foods and picked up a bowl of soup from the deli. It was so good, that I am going to have to figure out how to recreate it! It was simply divine made with apples, butternut squash, cream, thyme, and chicken stock. I rushed home, made a grilled cheese sandwich on Udi's GF Whole Grain Bread and thoroughly enjoyed my entire meal. If anyone has a butternut squash soup recipe, please share!

Soft GF Pumpkin Cookies with Chocolate Chips and Walnuts

                                         

Two of my long-time buddies will be coming to visit this weekend. I am very excited to have some quality girl time!  I foresee the weekend being busy and fun, with not much time spent in my own kitchen. I'm a believer that pumpkin is the essential autumn ingredient, so it seems only natural to greet two of my favorite people with finger licking good, pumpkin chocolate chip cookies! These cookies are pillowy and perfect. 

Soft GF Pumpkin Cookies with Chocolate Chips and Walnuts
Ingredients 
2  1/4 cups  all-purpose gluten free flour (I use Pamela's GF Baking and Pancake mix with great success)   
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
3/4 teaspoon pumpkin pie spice
2 eggs
1 cup  white sugar
1/2 cup canola oil
1 can of canned pumpkin puree (15oz)
1 teaspoon vanilla extract
1 cup chocolate chips
3/4 cup chopped walnuts 

Directions

Preheat the oven to 325 degrees. Lightly grease 2 baking sheets with butter or oil or use parchment paper.

Stir the flour, baking powder, baking soda, salt and spices together in a mixing bowl and set aside. 

In a large bowl using an electric mixer or using a standing mixer, beat the eggs and sugar on medium speed until smooth, about 1 minute. Add in the oil, pumpkin, and vanilla and mix on low speed until blended. Mix the flour mixture to incorporate it into the wet mixture. Stir in the chocolate chips and nuts by hand. 

Scoop spoonfuls of the dough onto baking sheets, spacing the cookies at least 2 inches apart. About 2 tbs cup per scoop. 

Bake the cookies one sheet at a time until the tops feel firm and a toothpick inserted in the center comes out clean, about 18 minutes. Let them cool on the sheet for a few minutes before transferring to a rack to cool completely. 

If you want some added decadence, make the brown-sugar glaze (recipe below) or drizzle with melted chocolate. Your choice! 

Glaze (optional)

Boil 1.5 tbs butter, 2 tbs milk, and 1/4 cup brown sugar. Cool slightly then add 1/2 tsp vanilla extract and 1/2 cup powdered sugar and whisk together. Drizzle on pumpkin cookies. 

Easy Vegetarian Pizza

Today, I needed a fast picnic lunch. I didn't want to have the traditional sandwich and chips picnic, so I quickly made this vegetarian pizza using a crust from The Gluten Free Bistro. 

What I love about this gourmet product is that it's actually healthy! Yes, a healthy pizza! The crust is made with brown rice, buckwheat and even applesauce! It feels really good to eat a pizza that is high in fiber, protein and B vitamins. 

Easy Vegetarian Pizza

Toppings

1/2 to 3/4 cup pizza sauce (I used Muir Glen Organic Pizza Sauce b/c it what was in the pantry) 

2 cups fresh spinach leaves

1 medium tomato, sliced

3/4 cup shredded low-fat mozzarella cheese

2 mini yellow sweet peppers, sliced. 

Spread toppings on 12 inch pizza crust, bake at 400 degrees for about 12 minutes or until the cheese is melted and bubbly.