Hearty Oatmeal

When I got home from the gym this morning I was craving oatmeal. So I whipped up a hearty bowl of cranberry oatmeal to satisfy me! I paired it with some scrambled egg whites and was good to go!

I used Bob's Red Mill gluten-free oats...Take 3 tablespoons oats, 1 tablespoon dried cranberries, 1/2 cup unsweetened applesauce, 1/3 cup water, 1/8 teaspoon of cinnamon and mix it all together. Microwave for about 2-3 minutes. ENJOY!

Gluten-Free Brownies

Did someone really say brownies AND gluten-free in the same sentence?

I am not opposed to using mixes to help me with my baking. Keith and I have tried all kinds, obviously we LOVE Pamela's as my prior posts will show, but our favorite brownie mix is one from Namaste Foods. (You can find it at Whole Foods or The Natural Grocer) The brownies always come out perfectly! I keep these on hand regularly for my chocolate loving hubby! We just individually wrap them up and keep them in the freezer. Then when we want one we pop it in microwave for about 45 seconds for a yummy dessert! Now tell me those don't look like dessert heaven?!?

Back To Basics

The Basic Turkey Sandwich...EVER!

Sometimes you just want the most basic meal. All I wanted for dinner last night was a plain 'ole turkey sandwich and chips. Just like my mom used to make for my lunch! So taking it back to basics. I had a turkey sandwich with my Udi's gluten-free bread, Boar's Head turkey meat (which is also gluten-free and found at most deli counters) and one slice of almond cheese (the pepper jack flavor for a little kick). It was fabulous! I also had a serving of the Guiltless Gourmet Blue Corn Chips (also gluten-free...imagine that!)

Don't Be A Chicken

Last night we had cornflake crusted chicken! It was fabulous and much healthier than traditional fried chicken! Check this out...it is definitely an adult AND kid pleaser!! You can use regular cornflakes cereal or I used gluten-free corn flake crumbs (already crushed...how convenient is that?) that I found then at HEB!

CORNFLAKE CRUSTED CHICKEN

4 chicken drumsticks
4 chicken thighs

salt

pepper

1 egg

2 cups crushed cornflake crumbs

1 T. olive oil

1/2 teaspoon cayenne pepper

Preheat oven to 400 degrees F.

Season chicken generously with salt and pepper.

In a small bowl, whisk the egg with 1 tablespoon water.

In a large bowl, mix cornflake crumbs with olive oil and cayenne pepper and 1 teaspoon salt.

Dip chicken in egg mixture and then into crumb mixture and place on a baking pan.

Bake in oven for 30 minutes. For the last 5 minutes switch the oven to broil for desired crispiness!

Serves: 4 (1 leg and 1 thigh)

254 Calories; 9.5g Fat (2.1g saturated fat); 157mg Cholesterol; 232mg Sodium; 12.3g Carbohydrates; 0.4g Fiber; 1.6g Sugar; 28.8g Protein

Sunday Brunch

Gluten-Free French Toast

LOVE SUNDAYS! My husband, Keith, and I always try to hang out together and enjoy good football and usually a good brunch! It is a great time for us to chill out before the busy week starts again. This morning I made us gluten-free french toast! It was a nice yummy treat! I used the GF Udi White Bread and we had a side of Applegate Farms chicken apple sausage! (my fave!)

Black Bean Burgers

BLACK BEAN BURGERS

2 cups black beans

1/4 cup onion, chopped

1/4 cup breadcrumbs (I used GF breadcrumbs)

1/2 tsp cumin

1/2 tsp chili powder

Dash of black pepper

1/2 tsp garlic powder

Dash of salt

Food process all ingredients except breadcrumbs. Add breadcrumbs by hand and form 4 patties. I grilled mine on the George Foreman Grill.

Serves: 4

147.2 Calories; 1.0g Fat, 0.0mg Cholesterol; 93.2mg Sodium; 26.7g Carbohydrates; 8.1g Fiber; 8.8g Protein

Thursday nights Keith plays volleyball so I am usually on my own for dinner and HOLY YUM...these were delish!! I used almond cheese and 1 peice of gluten-free Udi Bread to make an open faced burger. Served with a side of broccoli and it was the perfect "Kelly" meal.

A Good Read

I wanted to post a book that I think EVERYONE should read! It really helped me and Keith in our decision to try to be mostly gluten-free with our diet. It is called The Gluten Connection by Sheri Lieberman. You can find it on Amazon for a reasonable price. While I certainly understand that a gluten-free lifestyle isn't for everyone at least having the knowledge is valuable in it's own right. Happy Reading!

Feel Good Food!

I am fighting a cold! UGH! I am trying to keep the germs away and out of my body! When I am sick I want comfort food! So last night for dinner I made a bowl of slow cooked oatmeal! It was heaven! I used Bob Red Mill's Gluten-Free Rolled Oats and stirred in raisins and Vanilla Almond Breeze at the end...delish!!!

Now how good does that look?! The next time you want oatmeal try the above products! It is a much better option than the over-processed, sugar-filled instant packets!

I WANT PIZZA!!

This is mine and Keith's version of healthy pizza. We enjoyed this with a side salad for dinner last night. A gluten-free pizza crust from Whole Foods, Muir Glen Organic Pizza Sauce, Organic Valley Italian Blend Cheese, and Boar's Head Deli Roast Beef.

Ready to go into the oven...

BAKE FASTER!!!

AH....GOODNESS!!!

Gluten-Free Goodness

Keith and I were talking the other day about Halloween and treats our parents used to make for us as kids and we both agreed that rice crispy treats were always a winner. Ever since then we have both been craving them! So I made gluten free crispy treats for us today!

First, I used Barbara's Organic Brown Rice Crisps (found at HEB) and I know you can't see but at the bottom it says, "made with gluten-free ingredients". And the Kraft Jet-Puffed Marshmallows are gluten-free too....WHAT A DEAL!

Marshmallows, butter, and rice crispies...is there really anything better?

Ta-Dah!! I wonder if I can wait for them to cool??

Ode to Pamela's Gluten Free Baking Mix

I "heart" Pamela's Gluten-Free Pancake & Baking Mix! A few weeks ago I posted chocolate chip cookies that I made from the mix and now here are the muffins! (Keith and I also LOVE just the plain ole pancakes!!) You have GOT to try this stuff people!!

BANANA NUT MUFFINS

1 1/4 cups Pamela's Gluten-Free Pancake & Baking Mix
1/4 cup water
1/3 cup honey
1/4 cup chopped walnuts (I actually used pecans)
1/2 cup mashed banana (I used 2 medium bananas)
1 egg, large
1 tsp vanilla

Preheat oven to 350 degrees F.

Mix all ingredients together and spoon 2/3 full into a greased muffin tin (or use paper liners). Bake 18-20 minutes, or until toothpick inserted comes out clean.

Yields: 8 muffins
171.9 CALORIES; 5.04g FAT (0.73g saturated fat); 28.94mg CHOLESTEROL; 191.6mg SODIUM; 29.75g CARBOHYDRATE; 1.6g FIBER; 15.6g SUGAR; 3.01g PROTEIN

Gluten-Free Dining Out

An updated gluten-free restaurant list for Austin:

1. The Steeping Room (GF Sandwiches + Dessert)
2. Brick Oven on 35th (GF Pizza + Dessert)
3. Wildwood Art Cafe (All Gluten Free)
4. The Grove Wine Bar (GF Pizzas + Pastas)
5. Craig O's Pizza & Pastaria (Pizza)
6. Mother's Cafe & Garden (GF menu)
7. Shady Grove Cafe (GF menu)
8. Maudie's (GF menu)
9. East Side Cafe (GF menu)
10. Guero's Taco Bar (GF menu)
11. North By Northwest (GF menu)
12. Hyde Park Bar & Grill (GF menu)
13. Mirabelle Restaurant (GF menu)
14. Z'Tejas (GF menu)
15. Fire Bowl Cafe (GF menu)
16. Jade Leaves Tea House (GF menu)
17. Dominican Joe Coffee Shop (GF Cookies)
18. Rolling in Thyme and Dough (GF Muffins, Bread on Tuesdays until they last)
19. Zen (GF menu)
20. The Clay Pit (GF menu)
21. Carraba's Italian Grill (GF menu)
22. Waterloo Ice House (Ask for ingredients binder)
23. Case de Luz (Gluten Free-Macrobiotic)
24. Outback Steakhouse (GF menu)
25. PF Changs (GF menu)
26. Pei Wei (GF menu)
27. Maria Maria (GF menu)
28. Vivo (GF menu)
29. Corazon (GF menu)
30. Pluckers (All sauce GF - GF menu)
31. Sago (GF menu)
32. Cafe Josie (GF menu)
33. Portabla (GF menu)
34. Hyde Park Bar & Grill (GF menu)
35. Southside Flying Pizza (GF Crust)
36. Peoples Rx (GF Sandwiches)
37. Wild Wood Art Café (GF)
38. Cups & Cones (GF cones)
39. Thom's Market (GF treats)
40. Hai Ky
41. Ruta Maya International Headquarters
42. Mr Natural
43. Cookie Lounge (GF Cookie)
44. Kerbey Lane Café (GF pancakes)
45. Titaya's Thai Cuisine
46. Taste of Ethiopia
47. TerraBurger
48. Trio & Four Seasons
49. FINO (GF Menu)
50. Taco Deli (GF)
51. Fogo de Chao

Sunday Bake-Day

I was in a baking mood today so I made gluten-free chocolate chip cookies using my favorite baking mix: Pamela's (http://www.pamelasproducts.com/) Keith and I use this mix to make pancakes, waffles, muffins, cookies, etc...it is a very versatile mix and it tastes AWESOME!

PAMELA'S CHOCOLATE CHIP COOKIES

1/2 cup butter
1/4 cup light brown sugar
1/4 cup white sugar
1 egg, large
1 tsp vanilla
1 1/2 cups Pamela's Mix
1 1/2 cup semi-sweet chocolate chips (I used 1 cup of mini chips)
1/2 cup chopped walnuts, optional

Preheat oven to 350 degrees.

Cream butter and sugars, add egg and vanilla, the beat together. Add Pamela's mix, chocolate chips, and nuts (if using) and mix thoroughly. Place scoops of dough (1 TBSP scoop) on a lightly greased cookie sheet. Flatten with a spatula. Bake for 12-15 minutes, or until edges begin to brown. Let cookies cool slightly and then EAT!!!

WHAT IS GLUTEN???

WHAT IS GLUTEN SENSITIVITY?
I am sure recently, you have heard people saying they eat a gluten-free diet. Which then begs the question, WHAT IS GLUTEN? Gluten is a protein found in wheat, barley and rye and is used in virtually all boxed, packaged and canned processed foods to create textures that are more desirable to our taste buds. Gluten is responsible for the elasticity in dough and the structure in baked bread. Not all foods in the grain family, however, contain gluten. Examples of grains that do not have gluten are wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans and sunflower seeds.

People who are sensitive to gluten have an autoimmune reaction to it. In other words, instead of the body digesting gluten like it should, it sees gluten as an enemy and tries to fight it off. Gluten sensitivity is NOT an allergy but an intolerance, therefore it is not possible to outgrow it or take medicine to remedy it. The only solution to gluten sensitivity is to remove gluten from your diet. Gluten intolerance is the main culprit of celiac disease (pronounced seel-ee-ac.) Celiac disease is an autoimmune reaction in which the body reacts so strongly to gluten that it whittles away and flattens out the delicate lining of the small intestine, causing chronic mal-absorption of nutrients. According to The Gluten Connection by Shari Lieberman, “almost 29% (3 out of 10 people) in the United States are gluten sensitive, and approximately 81% of Americans have a genetic disposition toward gluten sensitivity.” However, you can also have a low level of gluten intolerance with symptoms so mild that you don’t even pay attention to them anymore. It gets to the point where feeling less than 100% is so normal that you don’t know you can even feel better. When symptoms are present, though, the following are some more common indicators:

· Abdominal pain
· Bloating
· Diarrhea and/or constipation
· Fatigue
· Depression
· Frequent canker sores
· Dental enamel defects (vertical or horizontal grooves in teeth)
· Iron-deficiency anemia
· Low blood cholesterol
· Low blood levels of zinc, vitamin D and vitamin K

HOW DID THIS HAPPEN?
So, if gluten is so bad for us why then is it virtually everywhere? Most people think it is natural to eat grains, but really it’s not. Grains in their natural state are tough and pretty much indigestible. About 10,000 to 15,000 years ago, our ancestors in the Middle East learned that grains needed to be processed in various ways to become edible. (For example, ground up with stone grinders, made into flour and then cooked.) Eventually our ancestors began to plant and reap grains. This development is known as the Agricultural Revolution, and it dramatically changed the course of history. Such a strong departure from our original diet has set us up for many health problems.

After the Agricultural Revolution the next major shift in our diet came during the Industrial Revolution in the late 1800’s when the steel-roller mill was developed. This invention made the refining process of whole wheat grain and sugarcane a fast and inexpensive process. As a result, white flour and sugar became affordable and easily available. Refined wheat flour, also known as white flour, is stripped of nutrients and fiber and is usually very high in carbohydrates. Examples of refined grains in today’s diet would be pastas, rolls, breads, muffins, cookies, cakes, breakfast cereals, bagels, pretzels, tortillas and pizza dough. Need I go on? Consequently, refined grains are difficult to avoid without consciously working at it.

In the middle of the twentieth century (1940’s-1960’s) the Fast Food Movement took over society making food that was convenient and easily transportable. Fast food restaurants like McDonald’s Taco Bell, Dunkin’ Donuts and Domino’s Pizza began popping up all over the country and supermarkets introduced lines of convenience foods with high shelf lives that made up most of the items on the inner aisles. Grains even found their way into the meat industry. Prior to World War II 90 percent of cattle was grass fed, not grain fed. In the 1970’s, due to an American grain surplus and the discovery that grains fatten cattle faster, feedlots became commonplace throughout the US farm belt and grain-fed livestock became the norm not only in the beef industry but in the production of virtually every other kind of meat. In the 1980’s the fat-free movement became the latest rage. People responded by loading up on fat-free, usually sugar rich, refined-grain products, such as crackers, fat-free cookies and rice cakes. Today we’re not so quite fat phobic as we were in the 80’s but we are consuming more high-fat, grain based combinations (pizza, nachos, quesadillas, pastas, etc…). These combinations is what has lead our American population to be estimated as Sixty-one percent overweight with heart disease, Type 2 diabetes and cancer on the rise.

HELP ME!
· Reduce or avoid grains and eat more non-starchy vegetables in their place
· Avoid sugar, fructose, high-fructose corn syrup and other concentrated sweeteners
· Enrich your diet with protein
· Increase your intake of omega-3 fats and eliminate the bad omega-6-rich vegetable oils and trans-fats
· Emphasize mono-saturated fats, such as olive oil, avocadoes and nuts
· Opt for foods in as natural and fresh state as possible

As gluten sensitivities become more common in the United States many resources are now available to make living a gluten free lifestyle even easier. Many grocery stores are starting to carry lines of gluten free products and baking supplies. There are also many restaurants that now have gluten free menus. To find restaurants that are gluten free in any area you are traveling go to http://www.glutenfreerestaurants.com and you can type in any zip code to find the closest gluten free menus.

Going gluten-free is not a diet but a lifestyle change. It requires new shopping habits, new cooking habits and new eating habits. And remember special treats are okay just don’t overdo it. Substituting processed gluten free “junk” foods is not the answer either. Take this time to explore the world of fresh fruits, vegetables and lean meats and start on the road to a healthier you!

YUMMY RECIPE

I made gluten-free carrot raisin muffins today. SO GOOD!!

CARROT RAISIN MUFFINS

2 cups gluten-free all purpose flour (I used Bob Red Mill)
2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1/2 cup vanilla yogurt
1/4 cup unsweetened apple sauce
1/3 cup honey
1 teaspoon vanilla extract
2 tablespoons orange juice
1 cup carrot, peeled and shredded

1/2 cup raisins Preheat an oven to 350 degrees F. Grease 14 muffin cups, or line with paper muffin liners.

Combine flour, baking soda, pumpkin pie spice, and salt in a bowl.

Whisk together yogurt, unsweetened applesauce, honey, vanilla extract and orange juice in a separate bowl. Gently fold in carrots into the yogurt mixture. Stir yogurt mixture into the flour mixture until just combined. Gently fold in raisins into batter.

Scoop batter into prepared muffin cups until nearly full. Bake in oven until toothpick inserted into the center comes out clean, 11 to 13 minutes. Cool in the pans for 10 minutes before removing to cool completely on wire rack.

Serves 14
110.4 Calories; 0.4g Fat (0.1g sat. fat); 0mg Cholesterol; 273.3mg Sodium; 25.8g Carbohydrates; 2.6g Fiber; 8.3g Sugar; 2.9g Protein