Eating Healthy On A Buget!

On Wednesday, the 30th I am teaching a class called Healthy Eating on a Budget. It is a free class in Eden Prarie, if you are interested in attending call 952-681-2916 to register. There are few seats left!

Q & E Tip: Use Mellon Baller for uniform Coconut Cookies

Whipping up some coconut banana cookies for tonights gathering! Yummy...give them a try.

Wet Ingredients:
1 Banana- smashed
2 T. Maple Syrup
1 tsp. Vanilla1/3 c. Melted Coconut Oil
1/2 tsp. Almond Flavoring

Dry Ingredients:
2 c. Almond Flour
1c. Grated Coconut- Make sure it does NOT have propylene glycol in it, I looked for coconut at cub and all of it had propylene glycol in, unbelievable!
1/2 tsp. Baking Soda
1/4 tsp. Sea Salt

Blend all wet ingredients. In separate bowl mix all dry ingredients. Pour wet into dry, mix well, form into balls. Q & E Tip use a mellon baller to make quick and uniform cookie balls, pat down lightly and bake at 350 until golden brown about 12-15 minutes!  Enjoy!

Gluten Free Seminar

Last night was a great night at the Chiro.College! The MN Chiropractic Association put on a  Gluten Education Evening.  It is crazy how one can think they have a handle on the topic of GF and then go to something like this and find that there is always so much more we can learn. Here is a quick summary of the highlights:
*Eating gluten free is not always healthy if you eat highly processed gluten free foods, it can actually be more harmful that a conventional diet.
*Gut healing is very important once you have been diagnosed with Celiac Disease or Gluten Sensitivity
*LOTS of fermented foods are critical for good gut health along with probiotics
*Celiac and Gluten Sensitivity are actually autoimmune diseases that cause inflammation and improper absorption of nutritionist BUT, it is the ONLY CURABLE autoimmune disease there is! You can be completely healed through diet!
*1/3 of the population has a gluten sensitivity
*Gluten sensitivity has a variety of diverse symptoms that can make it very difficult to diagnose
*Gluten sensitivity does cause inflammation through out the entire body thus the cause of diverse symptoms, but a GS does not damage the intestines like Celiacs does.
*Diagnosis of Celiacs or Gluten Sensitivity options:
       1- Symptoms Check List
       2- Serum Antibody Test (blood work) for IgA, TTG, EMA- however this test tends to be about only
      30% accurate 
       3-  Intestinal Biopsy
       4-  Stool Test, Enterolabs- very accurate
       5- Elimination Diet for 2-4 weeks


*All the above tests have the same treatment- Change diet and restore intentional track
*Hidden gluten on label:  dextrin, modified food starch, hydrolyzed vegetable protein, natural flavors
*Processed Gluten Free Foods:  can be more harmful than conventional counter parts as there are no federal regulations on GF food product.  Many are made from refine white starchy flours, filled with sugar and are overall not healthy for you.  Focus on a healthy GF diet consisting mainly of veggies, fruit, meat, and good fats.  A study showed that 50% of people on a GF diet for 8 years continued to have inflammation and were nutrient deficient.  EAT LOTS and LOTS of veggies!  
*Eating a whole foods diet will:  reduce symptoms, heal intestines, reduce or eliminate inflammation, and increase energy!


So overall make a conscience effort to make sure that your GF diet is filled with whole foods and grains that have nutritional value such as teff, quinoa, and buckwheat!  Many recipes on this blog are grain free or use nutritious grains, try some of them as you journey into a whole foods gluten free diet!

Memorial Day Treat- GF/DF Fruit Pizza

Spent an amazing sunny afternoon with a wonderful group of women on a quest into a gluten free lifestyle, at Mazopiya Natural Food Market in Prior Lake, MN. What a great time! We made a delicious GF/DF fruit pizza, perfect for a Memorial Day Picnic Dessert! 

This is how you do it...

Step One: Make a batch of Bob's Red Mill Shortbread Cookie dough. Follow directions as directed but substitute coconut oil for the butter and add water until forms into a dough that will stick together. Press onto a large cookie sheet with raised sides.

Step Two: Mix 2 containers of Coconut or Tofutti Cream Cheese with 1/4 c. pure maple syrup and 1 tsp. GF Vanilla. Spread over cooled cookie crust.

Step Three: Cut up various fruit to top pizza with: kiwi, strawberries, blueberries, peaches, and raspberries. Put over top of cream cheese layer and enjoy!

Q&E: Frozen Bananas!

Quick And Easy Tips:  (Q&E)  As summer is approaching I find it handy to have frozen bananas on hand.  I buy at least 6 bunches of bananas at Costco (sorry they are not organic, but going through 18lbs. every two weeks I would go broke on bananas alone!) , I break the bananas in 1/2 and put them in a large zip lock bag, pop them in the freezer.  Then, I use them to sweeten and thicken my summer time smoothies, wrap a paper towel around the bottom of them and hand them out as popsicles, allow them to defrost and throw them into banana bread or muffins for a quick light summer time breakfast!

Getting Started Gluten Free!

Hello Everyone!  Are you wondering where to start with a gluten free life style? This week I am teaching at Mazopya, in Prior Lake. The class is Living Gluten Free, there is no charge for the class. Join us from 12-1pm, on Tuesday! Space is limited-to register go to the link www.mazopiya.com/classes.html  Hope you are able to make it!  We are going to have a great time!

Breakfast of Champions!

If starting your kids day out right is important to you try this breakfast. It is packed with protein, vitamins and mineral that will fuel your kids for the entire day! Asian breakfast was the request of my now "10" year old daugher for her birthday breakfast. This recipe and many more healthy, gluten free, kid friendly recipes are available in my book Kingdom Kids Nutrition. Get ideas for breakfast, lunch, dinner, veggies, snacks and treats, over 200 recipes and menu ideas! Order yours today atwww.kingdomkidsnutrition.com

BBQ Sauce in a flash!

With grilling season upon us a commonly used condiment is BBQ sauce.  Many of the BBQ sauces you can buy are loaded with gluten, food coloring, corn syrup, and msg.  Well, here is one you can make yourself.  It is tasty, grills up nicely, and has only 3 ingredients!  This recipe uses ketchup- make sure it is gluten free and sweetened with sugar or agave, apple cider vinegar which is good for you in so many ways, and maple syrup a natural sweetener.  Get that grill out and try this tasty, yet healthy BBQ sauce!

3/4 c. Ketchup (GF, NO Corn Syrup)
1/4 c. 100% Maple Syrup
3T.  Raw Apple Cider Vinegar
Whisk together.  Use as a marinade, bastes while grilling or as a dipping sauce (if you use it as a dipping sauce you may want to use a bit less vinegar- 1T. or so and let it sit to let flavors blend together!)

I am using this BBQ sauce tonight with some left over roast to make beef sandwiches, home fries, sauteed cauliflower and carrots!  Can't wait for dinner!

Let's Get Cookin' Popsicles to brag about!

One of the best ways to get kids to eat healthy is to let them be a part of the cooking process.  Little chefs excitedly eat what they have prepared!  Not only is this a great encouragement to get kids to eat it is also a way to get something done you have to get done anyway, with the bonus of spending some good quality time together.  I find ever lasting memories and countless- photo ops occur in the kitchen as we cook together, bond, and laugh!  (Even the baby got in on this one!)

Today, my five year old Michael and I decided to try out a new recipe I had from a company called BellyFULL, it is a great local company that has created a number of recipes for tasty and nutritious popsicles.  They sell these little kids that come with the recipes, a chef hat, a popsicle container, and sticks! Today my son and I made the Carrot Creamsicle.

It was so simple and I only had to make one recipe adjustment to match our allergies.  We put the following ingredients into a blender and pureed them until smooth:  3/4 c. pureed carrots (I cooked about 4 organic carrots and pureed them with the water from the pan to the consistency of baby food- that was too much, so I will do only 2 carrots next time, but I froze the extra for the next time we make these), 1 1/2 c. organic oranges diced (the recipe called for Mandarin oranges, but I did not have any on hand so I just used oranges and it worked great), 1/4 c. almond milk (this is my alteration as we do not use vanilla ice cream...I would have used coconut vanilla ice cream but we did not have any on hand).  Then you simply pour the puree into the popsicle container, place sticks and freeze-  wahla....nutritious and delicious popsicles!  For more information about FullBELLY check out their website at www.theHopeFULLcompany.com

Just For The KIDS!

Today I spent the day with some amazing kids in Maple Grove, MN at the Rev It Up Kids event.  Mary Tocco (an expert on vaccinations www.childhoodshots.com) and myself gave presentations to the adults, while the children enjoyed fun activites, crafts, and games.  I also, had the privilege of doing the children's programing for this event.  I taught the kids a lesson on their immune system and how to keep it strong and heathy with good living food!  We made an immune boosting smoothie and it was a hit.  I told the kids I would put the recipe on my blog so their parents could make the smoothie for them at home. So, here you go kids- this recipe is just for you!  Stay healthy, I had so much fun with you today!

Immune Booster Smoothie
1c Organic Apple Juice
1 Very Ripe (Frozen if possible) Banana
2 Handfuls Frozen Blueberries
1 T. Flaxseed Oil
1 Handful Organic Raspberries

Place all ingredients into the blender and puree until smooth.  Enjoy, while you feel yourself getting healthier by the moment!