Cooking with Quinoa Flour

I wrote an article on the examiner.com today about how to use quinoa flour in baking. Check it out - there are a ton of great low glycemic, gluten-free recipes!
http://exm.nr/hP5BQK

Gluten-Free Beer Here

Thousands of people in the U.S. are affected by Celiac Disease and/or have a sensitivity to gluten (wheat, rye, barley and oats). "Celiac Disease is a lifelong inherited autoimmune condition affecting children and adults. When people with CD eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage to the small intestine and does not allow food to be properly absorbed." (www.celiac.org)  This can be extrememly frustrating for the person affected because wheat, rye, barley and oats are in so many foods and beverages. There are many tricks and tips to avoid gluten while still being able to eat and drink like a king, but it takes a little education.

Beer is an important food group to many in America. It doesn't seem fair that an American should have to miss out on the experience of cracking a cold one in the summer months, while flipping burgers on the bbq. People with Celiac or a sensitivity to gluten may think their beer drinking days are over, but this couldn't be further from the truth! There are many different kinds of gluten-free beers that are available online and even locally. Here is a list of beers to try:

Bard's Beer - www.bardsbeer.com. This beer can be found at the local Whole Foods store on San Jose Blvd, the Native Sun on Baymeadows Rd, Total Wine and More on Town Center Pkwy, and Broudy's Liquor on Marsh Landing Pkwy.

Redbridge - www.redbridgebeer.com. This beer is more widley available and can be found in mostly any Publix, Winn Dixie, or Walmart

Green's Gluten Free Beers - www.glutenfreebeers.co.uk. This is a Belgium based company that offers 3 varieties of gluten-free, vegan beer in the U.S.

Nick Stafford's Hambleton Ales. www.hambletonales.co.uk/gfa.htm. This is another U.K. based company that offers both a gluten-free ale and a gluten-free lager.

Ramapo Valley Brewery - http://www.rvbrewery.com This N.Y. based brewery offers a blue ribbon winning Honey Beer.
This is just a start as breweries are becoming more aware of Celiac Disease and are learing to cater more to people afflicted by the disease.

Food For Life Sprouted Grain Bread

For all my non-gluten free fans, this bread is fantastic and low glycemic. My husband loves it for sandwiches, and toast with all natural peanut butter and low sugar jelly. I posted some information from the Food For Life website below so you can learn more about the benefits of sprouted grain breads and why they are a much better choice than enriched white or wheat bread. A trick that we use to keep the bread fresh is to store it in the freezer right away. Hope this helps!

 

What does "Live Grain Difference" mean?

Through the sprouting process the grains become living, nutrient-rich, food. It is these “live” grains we use to make our breads. Different from other breads, we sprout all of the grains used in our bread prior to using them in our products. During our unique sprouting process, enzymes are released from the germ of the grain

What Is The Difference Between Enriched White Breads And Sprouted Food For Life Breads?

“Enriched” Breads are made from the endosperm of the wheat kernel (the inside portion), which contains few vitamins and minerals (most carbohydrates). The milling of grain into white flour requires the removal of the bran and the germ. During this process, important natural fiber and bran are lost (including 21 vitamins and minerals). 5 vitamins and minerals (thiamine, riboflavin, niacin and folic acid) are added back into the flour and are thus, called “enriched”. By contrast, Food For Life sprouted breads are made from freshly sprouted grains which contain all of the fiber, bran, vitamins and minerals of the original grain plus an average of approximately 100% increase in those vitamins and minerals.

Sprouting Grain and the Glycemic Index

High-glycemic-index foods trigger strong insulin responses, exposing the
body to stress. By comparison, low-glycemic value foods usually do not provoke a strong, stressful insulin response.
When sprouting occurs, the grain is partially predigested. This creates vitamin nutrients which help your body digest and absorb the healthy content of the grain. As well, the starches have already started being converted into maltose during the sprouting process, reducing the final maltose content and producing a lower glycemic response. People who are diabetic do a lot better eating our sprouted grain bread.

Cooking With Quinoa

Quinoa is an ancient grain that is is grown in the Andes Mountains of South America and dates back for over 5,000 years. Quinoa is low GI and gluten free, and has a similar consistency to couscous. It has a good amount of protein, amino acids, essential minerals and fiber. Below is a recipe that I just got from my friend Jaclyn and it looks really good. Let me know if you have any tasty Quinoa recipes. Enjoy!

Ground Turkey and Quinoa Meatballs

Serves 6

Sneak whole grains and veggies into crowd-pleasing meatballs with this easy recipe that will stretch your food dollar, too. Serve with your favorite low GI pasta and marinara sauce.

Nutrition

Per serving (about 4oz/113g-wt.): 150 calories (45 from fat), 5g total fat, 2g saturated fat, 75mg cholesterol, 470mg sodium, 8g total carbohydrate (1g dietary fiber, 2g sugar), 17g protein

Ingredients

Nonstick cooking spray
1 pound (95-percent) lean ground turkey

3/4 cup cooked quinoa
1/4 cup finely chopped onions
1/4 cup grated carrots
1/4 cup grated zucchini
2 tablespoons organic ketchup
1 tablespoon chopped garlic
1 tablespoon soy sauce
1/2 teaspoon pepper
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1 egg

Directions

Preheat oven to 500°F. Line a large baking sheet with foil then grease with cooking spray; set aside.

To cook quinoa, bring 1 cup water to a boil in a small pot. Pour in ½ cup quinoa, cover and simmer until water is absorbed, 10 to 12 minutes. Set aside off of the heat for 10 minutes then fluff with a fork. Makes about 1 1/2 cups.

In a large bowl, mix together turkey, cooked quinoa, onions, carrots, zucchini, ketchup, garlic, soy sauce, pepper, salt, oregano, thyme and egg until well combined. Shape mixture into 16 balls and transfer to prepared baking sheet. Roast until cooked through and golden brown, 12 to 15 minutes. Serve hot.

(Note: To cook quinoa, bring 1 cup water to a boil in a small pot. Pour in ½ cup quinoa, cover and simmer until water is absorbed, 10 to 12 minutes. Set aside off of the heat for 10 minutes then fluff with a fork. Makes about 1 1/2 cups.)

Cedar Plank Salmon on the Grill

 This beautiful day in Jacksonville, FL makes me want to make something tasty on the grill tonight. I found this great recipes on www.allrecipes.com. This would be delicious served with some grilled brussels sprouts (just toss in olive oil and garlic salt and grill for about 10 minutes) and basmati rice. Extremely healthy and easy. Enjoy and let me know if you try it and like it!

 

Ingredients

• 3 (12 inch) untreated cedar planks
• 1/3 cup vegetable oil
• 1 1/2 tablespoons rice vinegar
• 1 teaspoon sesame oil
• 1/3 cup soy sauce
• 1/4 cup chopped green onions
• 1 tablespoon grated fresh ginger root
• 1 teaspoon minced garlic
• 2 (2 pound) salmon fillets, skin removed

Directions

1. Soak the cedar planks for at least 1 hour in warm water. Soak longer if you have time.
2. In a shallow dish, stir together the vegetable oil, rice vinegar, sesame oil, soy sauce, green onions, ginger, and garlic. Place the salmon fillets in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to one hour.
3. Preheat an outdoor grill for medium heat. Place the planks on the grate. The boards are ready when they start to smoke and crackle just a little.
4. Place the salmon fillets onto the planks and discard the marinade. Cover, and grill for about 20 minutes. Fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill.

Trying to Get Pregnant?

OPC's are a widely studied group of anitoxidants that are used throughout the world to treat people who suffer from diseases like high cholesterol, diabetes, arthritis, MS, asthma, allergies and even infertility. I have been taking Isotonic OPC-3 for about 5 years and while pregnant. I believe this is why I have had no swelling, no morning sickness and lots of energy throughout my pregnancy. I am 35 weeks pregnant now and starting to feel a little tired from not sleeping as well as usual, but I made it pretty far in my pregnancy feeling great and I attribute a lot of that to OPC-3!

Check out this great website and article that I found on OPC. Also, on this website there are many articles and tips on getting pregnant, even what types of foods to eat to help support fertility. 

OPC Article

*It is recommended to stop taking OPC later in pregnancy because it thins the blood and if you have an emergency C-section it is best to not be taking it. It takes about 72 hours for OPC to leave the system.*

Some of My Favorite Low Glycemic Items

Dreamfields Pasta - it actually says its low GI on the box
Agave Nectar  - low GI sweetner
Stevia or Truvia - low GI sweetener. Stay away from Sweet n Low, or Equal, or Nutrasweet
Low Fat Greek Yogurt - it's better if you get the plain vs. the flavored ones b.c. it has less sugar, but you can add Agave Nectar to it to sweeten it. Add berries, bananas, or any fruit to add flavor. It's really rich and creamy
Lara Bars - you will find only all natural ingredients in these bars, and they are sweetened with fruit
Transitions Chocolate or Vanilla Shake Transitions Shake - these are what I use for my weight loss clients, but anyone who wants a healthy treat can enjoy these! They have 2 grams of sugar, 18 grams of protein and 10 grams of fiber. We blend them with milk and add berries, or bananas, and ground flax seed. They are really thick and creamy and are great for breakfast or an afternoon snack, minus the nasty taste that some weight loss shakes have

Sprouted Grain Bread - this bread tastes delicious. The grains are not finely milled like regular bread so it is low GI and won't spike your blood sugar
Kashi Go Lean Cereal (in a Red box) - 10 grams of fiber, 13 grams of protein, 1 gram of fat, only 6 grams of sugar. I also use this to make trail mix. Just pour some of the cereal in a big bowl, add chopped walnuts and almonds and a small amount of dark chocolate chips. It's great for on-the-go.
Steel Cut Oats - these are much lower GI than rolled or quick oats. I put walnuts, ground flaxseed, berries, bananas, a little agave and cinnamon in it to make it tasty
Emerald Almonds that are dusted with Cocoa Powder - these are so good and taste really chocolately, but are very low sugar
Archer Farms Organic Blue Corn Chips with Flax Seed - you can only find these at Target, but they are so tasty!
Chrunchmaster Mulit-Grain Crackers in Sea Salt flavor (gluten free)
Kashi High Fiber Waffles - we like to put Smuckers all Natural, No Sugar Added Peanut Butter on these with bananas and blueberries. The fat from the peanut butter lowers the glycemic index of the meal.
Quinoa - it kind of tastes like couscous, but is a gluten- free grain and low gi
Long Grain Basmati Brown Rice

Greek Yogurt is Amazing!

I remember the first time I tried Greek Yogurt and was amazed by the thick, creamy texture and delicious taste. I felt like I was indulging, but the truth is I was eating something extremely healthy for me that had zero grams of fat and tons of protein. The difference between regular old yogurt and Greek yogurt is the way it is made. Greek yogurt has an additional process where manufacturers strain the whey out of the yogurt, which gives it its rich and creamy texture. It is guilt free and very good for you. By volume it has twice the protein of regular yogurt and less sugar, carbs and sodium. If you haven't had it, give it a try, I promise you will love it.

The plain 0% fat Greek yogurt can be used in replacement of sour cream. It has no fat, and is extremely thick and creamy in texture, but guilt free! You can also add some nuts, fresh fruit, granola and agave nectar to it for a sweet treat, or use it in a healthy smoothie. My favorite brand is Fage and now you can get different delicious flavors as well.

Here is an amazing sauce for Fish Taco's from Rachael Ray's website where you can make the dish healthier by substituting in Greek Yogurt. Enjoy!

Green Garlic Sour Cream for Fish Tacos

• 1 ripe Haas avocado
• 1 large clove garlic
• Juice of 1 large, ripe organic lemon
• 1 cup sour cream or Greek Yogurt
• Salt, to taste

Directions

Scoop the avocado into a food processor. Grate the garlic into a paste using a fine grater or finely chop the garlic and mash into paste with a little salt. Add the garlic to the avocado along with the lemon juice, about 3-4 tablespoons, and the sour cream or Greek Yogurt. Process until very smooth and season with salt, to taste. Transfer to a bowl and cover with plastic wrap. Chill until ready to serve.

Gluten - Free, Low GI Chocolate, Walnut Banana Bread

I created this recipe for my hubby who loves banana bread. Of course I had to add the dark chocolate for myself (-: It is made with low glycemic flours that are also gluten-free. I will be including recipes like this in my free e-book that is coming out at the end of this month. Enjoy!

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Chocolate Chip, Walnut Banana Bread (gluten-free)

Ingredients

            3 large ripe bananas

·         2 eggs

·         1 cup agave syrup

·         ½ cup of no sugar added applesauce (this cuts down on the fat)

·         1/3 cup buttermilk

·         ½ cup of whole flaxseed

·         ¼ cup of soy flour

·         1 & ¼ cup quinoa flour

·         1 tablespoon cinnamon

·         ¼ cup of Bob’s Red Mill bean flour

·         1 & ½ tsp baking soda

·         1 cup of chopped walnuts (optional)

·         ½ cup of chopped dark chocolate chips (optional)

Directions

In a large mixing bowl (I use my Kitchen Aid electric mixer) combine the agave syrup and the applesauce. Add the eggs to the mixture one at a time. In another large bowl mash up the bananas and add the buttermilk. Add the banana mixture to the large mixing bowl with the agave syrup and applesauce and continue to mix.

In a third large bowl combine the quinoa flour, soy flour, bean flour, baking soda, flaxseed, chopped dark chocolate chips and chopped walnuts. Fold the the flour mixture into the banana mixture until it’s combined well.

Preheat oven to 350 degrees. Line a 8x4 inch loaf pan with wax paper and pour the mixture over the wax paper into the pan. Sprinkle some chocolate chips on top and bake for 55-60 minutes. When it is done cooking you should be able to stick a skewer into it and it will come out clean. Let it stand in the pan for 5 minutes and then let it cool on a rack. Store in an airtight container at a cool temperature.

To Buy Organic or Not, That is the Question

I found this great article on www.healthnews.ediets.com. It is always good to know where we should spend our organic dollars. I think I will print this out and keep it in my purse for easy reference while shopping. 

Buy Organic or Bust
Attention health-conscious shoppers! According to the EWC (and eDiets Director of Nutrition Pamela Ofstein) the following fruits and veggies top the charts when it comes to residual pesticide. So put your hands where we can see them, slowly step away from the shelf and proceed with haste to the nearest organic aisle:

• Apples
• Bell peppers
• Blueberries
• Celery
• Cherries
• Grapes (imported)
• Kale
• Nectarines
• Peaches
• Potatoes
• Spinach
• Strawberries

Pears and raspberries are also major culprits, according to Pam.
Why do these produce picks pack such a pesticide punch? It depends on the fruit or veggie in question. Peaches and nectarines, for example, tend to requite greater amounts of pesticide for conventional growth. Bell peppers, on the other hand, have super thin, permeable skins, which are no match for potentially harmful insecticides. And strawberries may be imported from a country with less stringent pesticide regulations.
“It may also pay to go organic when it comes to baby food, dairy, eggs, meat and poultry,” says Pam.
“Seafood is left out of this list as the U.S. Department of Agriculture has not set standards for organic seafood. Currently wild and farmed seafood can be labeled organic even if they contain contaminants (mercury and PCBs),” warns Pam.

Optionally Organic:
If you have a little leeway in your grocery budget, Pam recommends buying organic versions of the following fruits and veggies:

• Apricots
• Cabbage
• Cantaloupe
• Carrots
• Cucumbers
• Grapefruit
• Grapes (domestic)
• Green beans
• Honeydew melon
• Lettuce
• Mushrooms
• Oranges
• Plums
• Sweet potatoes
• Tangerines
• Tomatoes
• Watermelon

Although they aren’t ranked as high as the dirty dozen, these popular produce picks still contain some residual chemicals. This means that a conventionally grown apricot is a better bet than a conventionally grown apple, but it, too, contains contaminants.
Can’t afford the entire list (and perhaps you don’t care for cabbage anyway!)? Go organic with just a few of your faves.
Going Organic Not Necessary
According to Pam, there is little need to go organic when it comes to the following fruits and veggies:

• Bananas
• Broccoli
• Cauliflower
• Corn
• Kiwi
• Papaya
• Peas
• Pineapple

“These are the least commonly contaminated fruits and vegetables,” she says.
It’s also unnecessary to purchase organic foods that are packaged or highly processed, such as cereal, chips and pasta because they’re just as safe and sport the same nutrient values as their non-organic counterparts.
The Bottom Line
You should always wash produce before you eat it. However, this safety measure reduces but does not eliminate chemical residue on fruits and veggies. Small amounts of those pesky pesticides and other stubborn contaminants will always linger. Peeling is another option, but when you rid a fruit or vegetable of its skin, you’re eliminating many valuable nutrients, too.
The battle between organic and non-organic foods rages on, but in the end, the choice is a personal one, according to Pam.
“Since the market has skyrocketed with the availability of organic foods, be sure you are really getting what you are paying for. Whether you choose organic or the conventional method is a personal choice. There are advantages to both sides, but make sure your decision is an informed one. Know where the product comes from and pay attention to the product label – information is the key,” she says.

The Power of Kale

I have heard a lot of hype about how healthy kale is in the past couple months, but I wasn't sure what to do with it once I bought it, so I shied away from it. The other day I was enjoying lunch in a local neighborhood and my friend ordered a dish with fresh grilled salmon and kale. It was AMAZING! I was inspired to start using kale in my diet. The waitress told me that all they did was take fresh kale, chop it up very fine and toss it in fresh olive oil, pressed garlic, sea salt, pepper and pine nuts.

Kale belongs to the Brasicca family that includes broccoli, cabbage, cauliflower, collard greens and Brussels sprouts with several health benefits. Kale is packed with vitamins and minerals such as iron, manganese, calcium, potassium, vitamin C, vitamin K and carotenoids. It has been touted for possibly helping to protect us from cancer, cataracts, emphysema and rheumatoid arthritis. Kale also has 7 times the beta-carotene of broccoli and 10 times more lutein, which helps with eye health.

I haven't perfected the restaurant dish yet, but have been putting fresh kale in my salads and it tastes great - a lot like broccoli. Below is great salad recipe if you are interested in venturing into the healthy land of kale. Cheers!

P.S. *Kale contains goitrogen which is naturally occurring and might interfere with thyroid function, if you have thyroid problems.

Ingredients: (feeds 4 people)

        Dressing

• 1/2 cup cider vinegar
• 2 teaspoons Agave Syrup
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon dried oregano (optional)
• 1/2 cup olive oil

 

• 1 bunch kale, torn into bite-sized pieces
• 1 bunch Swiss chard, torn into bite-sized pieces (can use spinach as well)
• 1 pound grilled skinless, boneless chicken breast, sliced
• 1 (6 ounce) container crumbled low fat feta cheese, or more to taste
• 1/3 cup dried cherries
• 1/3 cup chopped, toasted walnuts

Directions

1. Whisk the vinegar, agave syrup, salt, pepper, and oregano in a bowl until the honey has dissolved. Whisk in the olive oil until evenly blended. Place the kale, Swiss chard, chicken, feta cheese, cherries, and walnuts into a bowl. Toss with the dressing to serve.

Get me some of that meditation stuff!

Now that I'm pregnant, i find meditation very useful.  I found a great site that offers some downloadable mp3's.  I'm definitely trying these.  They have free samples on their page.  Thought I'd share...click next to the pic below to check it out.

Click Here!