Why We Sometimes Do Wheat-less Recipes & This Gluten Free French Apple Cake

         Gluten Free eating no doubt is a huge fad. Just like any other dieting fad there are many myths clouding the realistic facts about its effectiveness. -A word of advice before we go any further, you should heavily research ANY dieting plan you want to start. Just because it worked for someone you know, does NOT mean it will work for you. We are all different and we all need different things. No matter what the diet or how popular it is, the smartest thing to do is research the hell out of it. Maybe even consult a doctor or nutritionalist. Do not go blindly into any nutrition plan. That is not the way to be healthy or successful. 

     

        GF eating is a must for those with allergies to wheat or those who suffer from Celiac Disease. If your doctor has recommended to you that you follow a GF diet for reasons such as these, researching GF eating should be on the top of your "To Do" list. However, for those of us who don't have these issues, why should we consider  some GF eating?

         I hear and see a lot of Smart Alecks (especially after that hilarious Jimmey Kimmel skit) claiming that Gluten Free eating is idiotic.  They are making assumptions without looking at all sides of the argument, just as people go into GF eating for health results without researching what they are doing. Both are foolish.

         Some truths about GF eating you should be aware of before swearing it off, taking it up or knocking it before you try it can help you make better dieting choices even if you are not entirely a GF eater, a devote GFer or a skeptic. 

        For example, just because a food is GF does not make it healthy. Many GF foods are made with "junk carbs" (looks this up people). You might be avoiding wheat, but filling yourself up with things that are equally as empty. Become educated about what is out there and always, always, always LOOK AT LABELS! 

      Another sad sad truth, GF eating will not make you skinny. Just because you are switching to GF does not mean you will automatically lose weight. GF eating does not make you lose weight. Consuming less calories than you burn in a day makes you lose weight. Healthier dieting choices and cutting down on carbs can help you lose weight. If you are gorging on junk GF foods, this will not do a thing for you. 

     Some advantages to eating GF are "Pros" that can benefit us all. Wheat flour alternatives like oat flour or almond flour are higher in fiber and protein than wheat flour. They are nutrient rich with iron, riboflavin, magnesium, potassium, calcium and vitamin E. They are great for aiding in lowering your cholesterol and are notorious for aiding in heart health. This does not mean you should turn around and eat only these alternatives, too much of a good thing can be bad too (remember to research). The point is swapping out some of your wheat flour and trying some alternatives can help to round out your diet.  These options can be great for a list of other reasons as well. 

      My boyfriend and I are not GF eaters. However, we cook GF sometimes as a way to round out our diets. We also prepare vegetarian meals for this reason as well and we are not vegetarians. A recent example of this is this Gluten Free French Apple Cake I made yesterday. It is made with a mix of Oat flour & Almond flour. Since it is higher in fiber and protein than its wheat flour (delicious and heavenly in its own right) counterpart and reduced in sugar, a slice of it in the morning has made for a indulgent yet yummy and filling quick breakfast. Of course, this is not what we SHOULD be having for breakfast but give us a break, we have been having kale green protein shakes all week! ;-) Getting more benefits out of something sweet is always a plus. The goal was to try to make something that was not entirely an "empty" treat. Being intentional in your eating and choices is the goal. Eat with intention to nourish yourself and improve your well being.  Cook with intentions of health. 

5 Great Reasons To Try Broccoli Sprouts

Here I have my sprouts on a BLT made with Turkey Bacon

   
     If you have seen sprouts in your grocery store of choice but have been afraid to try them because they do not look appetizing, do not be put off of them. You can add them to sandwiches, wraps, pasta and lots of other things if you just get creative! Here are 5 great reasons why you need to try these right away:

1. These Sprouts are HIGH in nutrients and enzymes. Consuming them increases vitality and vigor!

2. They are antioxidant powerhouses! They are so rich in antioxidants that they fight free radicals in your body and fight aging. In fact, the sprouts have more antioxidant properties than broccoli alone.

3. According to John Hopkins research broccoli sprouts provide cancer protection.

4. Sprouts reduce symptoms of asthma and other lung problems by reducing oxidative stress and inflammation in the airways.

5.  Sprouts are believed to be a great aid in lowering your risk of heart disease.

Hot Lemon and Green Tea, Have it TODAY!

     Something I encourage you to try before and after (at least after) your meals and or when you first wake up in the morning is hot lemon water with a green tea bag. 

Here is why:

     Green Tea and Lemon Juice have many benefits separately and together they are a delightful couple. Consuming both aids in digestion. Both boost your metabolism and green tea especially has fat burning effects. I always heard that having a cup of green tea after dinner can help you digest a full tummy while you're snoozing in bed, but I never knew until today that consuming green tea pre chow can also help you get a kick start on digesting your food and burning that energy up! Why wouldn't you be down for that?

     Additionally, hot lemon water relieves belching, bloating, indigestion and heartburn. It balances your PH levels and gives you fresh breath :-) They BOTH help clear your skin, help you loose weight and can stabilize diabetes as well as fight and prevent cancers. They flush toxins out of your body, increase urination in doing so (so you are flushing toxins and debloating) and help regulate your bowel system. All good things. 

    Fitting this little ritual in before your morning coffee or replacing it with anything over one cup of coffee will do you a world of good. I am a coffee lush and lately I am perfectly content with just one modest cup. The green tea gives me enough peppiness to last all day!  Give it a try and see the difference...remember to hydrate with water all day!!! All those trips to the bathroom could leave you dehydrated if you aren't taking in some fresh aqua!

Chicken & Black Truffle Pâté Crostini with Garlic Roasted Kale

     If you aren't very familiar with French cuisine, here's your chance to be a bit daring. You can find the ingredients to make this dish at your local Trader Joe's, and you can prepare it for a reasonable price. You will need one carton of chicken liver and black truffle pâté (about $5). A large log of Chevre (goat cheese, also about $5) a baguette and a bag of kale. You can feed 4-5 people with these ingredients at just under $15.00.

Preheat your oven to 400F.

Slice the baguette into 1 inch pieces.

Lay flat on a baking sheet and lightly brush with olive oil.

Toast very slightly in your oven, take the mini toasts out and flip over. Let cool.

While they are cooling, rinse kale and lightly toss in olive oil and garlic. Add salt and pepper to your liking.

Put the kale in a oven safe dish and roast for 15 minutes.

Spread a layer of chevre over each toast, then do the same with the pâté. Return the crostini to the oven for 10 to 12 minutes or until yousee the edges become crispy and the pâté bubbling. Remove from oven and cool.

Enjoy!

C'est Si Bon for Baby & You! Organic Root and Vegetable Stew

         I cook a lot of baby food that can be tasty for adults too!

This dish is a great sub for mashed potatoes and ensures that baby and you gets some veggies in. 

The great thing about this dish if you can lessen the liquid and mash it down further (or puree it) or leave it chunkier depending on your baby's chewing ability. 

      This recipe requires very little: 

1 Carton of Organic Vegetable Broth

2 Organic Parsnips

2 Organic Carrots 

2 Organic Potatoes

3 Tablespoons of Extra Virgin Olive Oil

(For adults, you may want to add salt, pepper and/or garlic powder)

 

Peel and wash all the veggies then chop like so,

Put one Tablespoon of the EVOO in a skillet, heat and add the carrots. Cook for about 3 minutes and then add brother until the liquid is just covering the carrots. Let cook for about 10 minutes or until the carrots are about half way cooked to soft. 

Then do the same with the potatoes and parsnips with the other 2 Tablespoons of EVOO. It is important to not start to cook the potatoes and parsnips until the carrots are cooked almost all the way. You can do the potatoes and parsnips together as they cook fairly quickly whereas carrots take much longer.

Let the veggies keep cooking and absorbing the liquids until soft. 

     When done, you can puree the mixture or serve as is. It is important to mash, puree, or dice to your baby's chewing abilities. Don't be afraid to add a pinch of salt and some garlic powder, baby's enjoy a little flavor too! 

     Let cool before you refrigerate. This can last up to 3 days, if wrapped air tight in the refrigerator. You can also divide into ice cube trays and wrap tight, saving for up to 3 months. 

Buon Appetito Bambini! 

Want to see more baby recipes? Let me know! 

Almond Fish Tacos A Great Dinner Under 600 calories!

These fish tacos are amazing! They are a perfect example of making a delicious, healthy meal that is guilt free!

What you will need per single serving:
1 Fillet of White Fish (like tilapia)
1/3 Cup Almond Meal (I bought mine at Trader Joes)*
1 Teaspoon of Parsley*
1/2 Teaspoon of Pepper*
1/2 Teaspoon of Kosher Salt*
*these items can be used for up to 3 servings
2 cups of Shredded Brussels Sprouts, Kale, Red and Green Cabbage (you can buy this blend also at Trader Joes)
3 Cloves of Garlic
2 White Corn Tortillas (low cal or regular)
1/3 cup Sunflower Oil (you will not need more of this if you multiply the serving up to 8 times)
1/4 of an Sliced Avocado
Salsa and Sour Cream if desired.

Method

Step 1

Preheat the Oven to 400F

1. In a mixing bowl combined the almond meal, parsley, salt and pepper & stir.
2. Line a baking sheet with foil and use a non stick spray. 
3. Bread the fillet in the almond meal mixture and lay out on the baking sheet. Bake for 15 minutes or until cooked to your liking. (I like mine in a little longer so the outside gets crispier)
4. While the fish is baking, dice up the garlic and add with 2 Tablespoons of the Sunflower Oil. Let the garlic simmer until golden then add in the veggie blend. Let the veggies reduce slightly, only for a couple minutes so they stay crunchy. Transfer them out of the pan onto a paper towel to remove excess oil. 
5. Add in the rest of the oil to the skillet and when the oil is hot, make taco shells with the two tortillas. When done, transfer those on paper towels also and soak up excess oil. 
6. By now your fish should be done. Remove it from the oven and slice up.




In each shell put the veggie mix and lay fish and avocado slices on top. 

Enjoy!

Buckwheat Pancakes

   

    I became a lover of buckwheat for a few reasons. Not only is it amazing tasting, but its gluten free! Buckwheat is not actually "wheat". It's like being able to eat pancakes for a great healthy reason without the guilt, bloat and maple syrup hangover. Have you ever had a craving for pancakes or waffles and then immediately after you finish them you have that instant regret that you just consumed something that did absolutely nothing for you except make you full and sticky? If so this recipe is for you! 

     Beside the fact that this is a gluten free dish it is high fiber and protein. It will keep you full for a long time as well as help with digestion. Buckwheat reduces high blood pressure and researchers believe that it may help treat diabetes. One of my favorite things about these pancakes is that buckwheat draws excess water out of the body, so it will help you with a bloat! It is currently being studied for its benefits in plasma cholesterol reduction and the reduction of body fat. An all around great food to try. 

     I follow the recipe on the back of the mix I buy. You can find it at Lassens, I found this one at Pavilions for just under $5. I use raw honey & almond milk. You do not have to use almond milk, but I do so since I use cows milk in my cappuccini and do not like over doing it on the milk. Using almond milk as I do will also cut a few calories too! Also, this particular mix is all organic and they do not add ANY sugar! The sweetness is added just with the honey. I LOVE this because there is no extra hidden calories. If you can't find a mix this is another thats great:

Ingredients

1 Cup Buckwheat Flour

1 Teaspoon Baking Powder

1 Teaspoon Baking Soda

1/4 Teaspoon Salt (I use Kosher)

2 Teaspoons of honey ( I use raw)

1 Cup Milk

2 Tablespoons Melted Butter

(if you feel like your mix is too runny with this recipe as I often do...sprinkle in more flour until you get the desired consistency)

    I only eat 2 pancakes at a time, so I make the whole recipe then store it in a glass measuring cup to use it the next couple of days.

     Slice up fresh fruit; I use strawberries or raspberries usually.

(I sometimes heat the strawberries up in the oven for a bit if I'm in the mood for a little more richness)

Top with your favorite yogurt, I use Greek 0% fat vanilla

     If prepared my way with the mix, 2 pancakes with the yogurt and fruit comes to approx. 380-400 calories a plate. 

Enjoy!