I was recently made aware of a cookbook for gluten-free/wheat free foods that uses spelt.  Well, guess what folks?  Spelt is wheat.  I have run into this several times as a celiac, some worker at a vegan bakery will tell me that the scones are safe because they use spelt.  I’m not sure where the disconnect is, but spelt is and has always been a form of wheat.  The cookbook in question:  “Wheat, Dairy, & Gluten Free: Over 70 Delicious Ideas” published by Parragon Books.  If you have a wheat allergy or celiac disease DO NOT EAT SPELT.

Please seek out the help of a professional such as registered dietitian who specializes in Celiac Disease, or a gastroenterologist.  Use reliable sources such as the Gluten Intolerance Group of North America.  A list of credible organizations can be found at NIDDK.

Be aware that there are many “nutrition coaches” out there who don’t have an undergraduate in nutrition – some have training ranging from a few weeks to a few months – but beware.  Anyone can publish a book these days.  It’s up to each of us to question what we are told and research our issues thoroughly.  Unfortunately of misinformation about nutrition abounds.

In the June newsletter for Balanced Body Nutrition, the next step on our path to happiness is kindness.

In thinking about what you could do for others keep these tips in mind:

1) Think about your strengths and list them out.  How can you use your talents to help others?

2) Increase your awareness of the present moment.  You will notice many opportunities to help others.

3) Practice the golden rule: do for others what you’d like done for you!  What would make your day better?  What would you enjoy?  Now who can you do those things for?

Here’s a starter list (please share your ideas so we can make one big list here on the blog!):

- Mow a neighbor’s yard.
- Offer to babysit or pet sit for a neighbor.
- Bring in coffee or tea for your office.
- Buy someone flowers.
- Pay for someone’s coffee, bridge toll, or lunch.
- Give blood.
- Help a disabled or elderly neighbor with yard work.
- Smile at 10 people.
- Wash someones car.
- Offer to walk a neighbor’s dog while they are at work.
- Donate to the food bank.
- Drive courteously and let people in (even the obnoxious ones who require more compassion than most).
- Look for a need and if you can fill it – do it.
- Volunteer for causes that you believe in.

- Post your idea on this blog!

This is a great cold salad, full of nutrition and made with ingredients easy to keep on hand. Enjoy this one over the summer!

Ingredients:
3/4 cup cooked Red Quinoa (chilled)
½ cup red or yellow beets (cooked, cubed, and chilled)
1 tablespoon crumbled feta goat cheese
1 teaspoon balsamic vinegar
2 teaspoons walnut oil

Directions:
Mix the vinegar and walnut oil together to emulsify.  Combine ingredients and drizzle with the balsamic dressing.

Nutrition: Calories  260;  Fat  14 g (2g saturated);  Carbohydrate  28 g;  Fiber  9 g;  Protein  7g.

Tip: To make this a balanced meal, try adding 2-3 ounces of chicken or a white fish to increase the protein.  If you like beets – no need to limit this to 1/2 cup!  Enjoy.

What a dynamite salad.  If you asked me last week if I liked beets, I’d respond with “yuck”.  But I have been converted.  When I read this recipe, I was intrigued and thought that the combination of goat cheese, beets and balsamic sounded very good.  I decided to attempt to cook fresh beets, and it was well worth it.  For the full recipe from Cooking Light click here.

A note about beets.  Once they are cooked, the skin will peel off fairly easily.  Wear disposable latex gloves and use a paper towel to scrape off the peels.  Otherwise you will have red and purple fingers for days!  Also, don’t be alarmed if your urine takes on a pinkish glow for a couple of days – it’s the beets!

I did make a couple of changes to the recipe, as I’m an advocate for using what I have in the kitchen.  My salad didn’t include flat leaf parsley, and I used regular balsamic vinegar rather than white balsamic vinegar in my dressing.  I used the aerolatte hand blender to emulsify my dressing – which works wonders on keeping oil and vinegar in suspension.  I didn’t take the time to roast walnuts, using raw walnuts instead.

Next time I’d also use more vinegar and less oil in the dressing, to reduce the fat a bit.  Otherwise don’t change a thing.  This is a simple, delicious and nutritious side or main dish.

As I continue to try to add soy-free and dairy-free to my gluten-free diet, I found a wonderful treat!  Great little cookies to go with a cup of tea.

Walnut Cookies (gluten-free, soy-free, dairy-free)

Ingredients:

• 1 cup walnuts
• ½ cup sugar
• 2 large egg whites
• Pinch of salt
• ½ teaspoon vanilla

 Instructions:

1. Preheat oven to 325F.  Line 2 baking sheets with parchment paper.
2. Mix nuts and sugar in food processor until finely ground and place in a large bowl.
3. In a separate bowl, beat egg whites and salt until stiff peaks form.
4. Fold egg whites into nut mixture gently (use plastic or silicone rather than metal to fold ingredients).
5. Add vanilla and gently combine.
6. Place ingredients in a plastic baggie and snip off end (you can use a disposable piping bag if you have it).  Pipe the batter on the parchment paper – trying to keep each about 1 ½ inches in diameter.  Keep about ½ inch distance between each cookie. 
7. Tap the baking sheet on the counter to spread cookies and make them flat.
8. Bake 5-7 minutes (watch closely sugar and nut mixtures burn quickly). Cool on baking sheet for several minutes then transfer to wire rack to complete the cooling process. 
9. These keep for about a week in airtight containers. 

Makes about 30 cookies.

Nutrition per cookie:

Calories 40,  Fat 3g,  Protein 1g

A tasty gluten-free meal.  Also free of soy, and dairy if you omit the feta.

Serves: 4 (about 1.25 cups per serving)

Ingredients:

• 1 cup Eden Organic Buckwheat (hulled whole grain)
• Grated lemon rind from one lemon
• Fresh lemon juice of one lemon
• 1 Tablespoon Walnut Oil (or oil of your choice)
• 1/2 teaspoon salt
• 1/4 – 1/2 teaspoon honey
• Fresh black pepper
• 1 cup shredded skinless chicken breast (free range tastes best)
• 1/2 cup diced cucumber
• 1/3 cup sliced green onion tops
• 1/2 to 1 teaspoon dill (1 Tablespoon if using fresh)
• Optional: goat cheese feta to sprinkle at table

1. Wash buckwheat in cold water and add to 2 cups boiling water.  Cover, reduce heat to low, and simmer for about 20 minutes.  Fluff with a fork.  (Tip: Set aside 1/2 to 1 cup of cooked buckwheat to have as a breakfast cereal tomorrow).  Place remaining buckwheat in a large bowl to cool.
2. While buckwheat is cooking, wisk together lemon rind, lemon, oil, salt and honey.
3. Drizzle juice over cooled buckwheat (it doesn’t have to be completely cooled).  Add chicken, cucumber, sliced green onions, cracked pepper and dill.  Toss gently to combine all ingredients.
4. Sprinkle with cheese if desired.  (I actually prefered this meal without the cheese…which is rare!)

The type of buckwheat is important, be sure to choose a hulledbuckwheat.  Unhulled buckwheat which is a dark tan color has a very strong flavor and will overpower this recipe.

Nutrition Facts (per serving) without cheese:

205 Calories,  2 g fat,  320 mg sodium, 5 g fiber, 15 g protein, 33 g carbohydrate.

As I try to find some “clean” recipes to clean up my eating act I stumbled on a great one.  I have adapted this from “The Complete Food Allergy Cookbook” by Marilyn Gioanninni.  What a simple and yummy soup for a winter evening (or day):

• 1 1/2 cups green lentils (any kind will do but these were great)
• 2 stalks celery chopped
• 1 large onion chopped
• 3 carrots, chopped
• 5 cloves garlic minced
• 3 medium tomatoes, diced
• 2 Tablespoons of apple cider vinegar
• 2 Tablespoons walnut oil
• 1 teaspoon salt
• 1 teaspoon oregano
• 1/2 teaspoon black pepper

Wash lentils and cover in 8 cups water in a large pot.  Add celery, onion, carrots, and garlic.  Simmer for 90 minutes, or until lentils are soft (keep lentils covered with water at all times).  Add remaining ingredients and cook for 30 minutes longer.

Enjoy!

Nutrition: 1/12 of recipe: Calories 81;  Protein 3.7g;  Carbs 12g;  Fat 2.5g;  Sodium 400mg;  Fiber 2g.

OK – so not the best source of protein, but very low calorie and a great source of fiber – in fact eat 2 servings!

This recipe is out of the current August Cooking Light issue.  For the recipe click here.  Cooking Light rates this as a “quick and easy” meal – and they deliver!  If you’re looking for a light, satisfying, fast summer dinner check this one out!

Nutrition Facts:  Calories 290;  Fat 15.8g (5.4g saturated);  Protein 26.1g;  Carbohydrates 11.3g;  Fiber 1.5g;  Cholesterol 48mg;  Iron 2.1mg;  Sodium 373mg

Nutrition Comments:  Nearly a perfect meal!  With just the right amount of protein, a good source of both calcium and iron, and low in sodium and cholesterol this recipe is a keeper.  The fiber is too low, so side the dish needs to be something higher in fiber, or have some fruit for dessert.

Flavor Rating (1=terrible  10=best I ever had!):  8.  This was really good.  I did make one adjustment which was to replace the Blue Cheese with Reduced Fat Feta Crumbles.  It went wonderfully!  The plums with the rich steak and tangy cheese and the lemon olive oil dressing all just complemented each other well.

Difficulty:  Easy – as promised. 

Alterations:  I made a couple of alterations, as mentioned I replaced the Blue Cheese with Feta.  There is some controversy about whether or not Blue Cheese is gluten-free, however, all the information I have ever read indicate that although certain cheese may start with a piece of moldy bread, the final product when tested has never shown any sign of gluten – indicating less than 10ppm (the minimum level detectable by current equipment).  I just have not enjoyed the flavor of Blue Cheese lately and didn’t want it in my salad!  I also used a baby arugula and baby spinach mix (it’s what was the grocery store had).  However, I’d say that the combination was really nice and perhaps better than just arugula alone.  If you do buy arugula – be sure to buy BABY arugula.  The older arugula can be quite strong in flavor and tough!

What Went Well: Everything.  I loved this recipe. 

What I’d do different:  I could not buy a small flank steak, had to get a 2 pound-er!  I certainly could not get that in my frying pan, so fried half of it following the recipe, and grilled the other half.  I’d say seasoning the meat and throwing it on the grill would be just as good as frying it (a great option if it’s hot in the house).  Otherwise, don’t change a thing (except use Blue Cheese if you love it, or Feta if you don’t like Blue Cheese). 

What I served with it:the magazine suggests a Crunchy Cornmeal Breadstick (from refrigerated breadstick dough), obviously this will not work for the gluten-free diet!  But in a flash of genius – I bought FRESH CORN ON THE COB at the store (for a whole 33 cents), and I couldn’t have had a better side dish – so much more refreshing and healthy than the breadstick suggestion!

Summary:  This one is a keeper, quick, easy, tastes wonderful and great nutrition!  Give it a try.

A naturally gluten-free recipe, we tried this out for a quick Friday night dinner.  To see the recipe click here. 

Nutrition Facts: Calories: 285,   Fat: 9.4g (3.9g saturated), Protein: 13.3g, Carbohydrates: 37.8g, Fiber 5.4g, Cholesterol: 20mg, Iron: 1.3mg, Sodium 605mg, Calcium 260mg.

Nutrition Comments:  Nice low-fat and filling soup, but I would like to see more protein (at least 20 grams per serving).  Adding 2 oz grilled chicken breast to your bowl of chowder would double the protein allowing the meal to stick with you longer.  Great source of fiber and the sodium level is tolerable.  Though, I found I wanted to salt the chowder as it is quite sweet – you need to avoid that tempation as it’s already got about all the sodium you want in a meal!

Flavor Rating (1=terrible/10=best I’ve ever had!):  I gave this a 6.5 on a scale of 1-10. 

Difficulty:  Super fast and easy!  This was so simple the kids could make it.

Alteration: I made two changes, I put in chopped up fresh green beans rather than celery (don’t like celery), and I substituted dried thyme for fresh.

What I’d Do Different:  This needed something to give it some kick.  I’d add a hearty dash of cayenne pepper.  I’d probably increase the green onions by 1/2 cup.  Even cook up some garlic and onion in the bacon drippings before adding the veggies – that would give it more “kick”.

What I served with it:  We had grilled chicken breast to go with our corn chowder.  Followed by a freshly made gluten-free peach and blueberry cobbler (recipe to be in the  free September Balanced Body Nutrition newsletter – if you want to sign up to receive this email click here.

After a 2 month absence I’m back on track for testing “Cooking Light” recipes and converting them to gluten-free shellfish-free.  My husband and I have been in the process of relocating from New Mexico to Oregon, where we have been greeted by beautiful weather and friendly faces.  Now that I’m settled enough to find my magazines and my (very basic) kitchen utensils – I’m ready to go!

I decided to try one of the “Feed 4 for less than $10″ recipes that also appealed to me as a nice summer meal.  This weeks recipe is “Penne with Pistachio Pesto and White Beans”.  I figure, how can you go wrong with pasta, pesto, tomatoes and garlic?

Nutrition Facts Per Serving: Calories 423;  Fat 13.7g (2.9g saturated fat);  Protein  16.4g;  Carb  60.2g;  Fiber  7.2g;  Cholesterol  7mg;  Sodium 613mg;  Calcium 204mg.

Nutrition Comments:  The calories seem high, but the portion of this meal is huge!  This has a nice amount of healthy olive oil, so most of the fat is from monounsaturated fat, it’s very low in saturated fat (remember that on average a person should aim to eat no more than 12-14g saturated fat in a day – the lower the better).  Because it’s vegetarian the recipe is lower in protein than I’d like, especially for a dinner.  We fixed this by serving a small piece of grilled chicken (about 2 ounces) which increased the protein to right around 30grams which is ideal.  The sodium is acceptable at 613mg, but you wouldn’t want to have any additional sodium in your meal.  What’s absolutely wonderful about this recipe is it is loaded with fiber – thanks to the cannellini beans it gives you a little less than 1/3 of your daily fiber requirements.

Flavor Rating:On a scale of 1-10 I’d give this a 6. This recipe is very subtle in its flavor with a nice blend of garlic, pistachio, and olive oil.  It needs some kind of “kick”.  I felt like I needed to add salt which I didn’t want to do.  It’s a nice easy, inexpensive summer meal  that tastes good. 

Difficulty:Very simple.  Boil pasta, make pesto (use a food processor not a blender – my processor is packed and the blender was difficult at best to make pesto in), stir all ingredients together and warm it up.  Ta da.

Alterations: To make this recipe gluten-free I made only one alteration: I used Trader Joe’s Brown Rice Penne Pasta (gluten-free).  That was it!

What I’d do different:  It needs a “kick” – next time I’m going to add about 1 tablespoon of grated and chopped lemon zest to see if that is what it needs.  I’d also make a half batch, as this made much more than 4 servings for my husband and I – more like 6-8 servings!

What I served with it:  Grilled chicken breast that had been tossed with olive oil and coated with smoked paprika, coriander, chili powder, and a dash of salt.  We also enjoyed a glass of Red Bicyclette Chardonnay.

Summary:  A quick, easy, inexpensive meal that will please most palettes.  It’s a nice comforting pasta dish with a good dose of fiber.  I especially like this as a summer supper.