Tag: gluten free Page 2 of 3

I am always on the lookout for healthy, easy and practical recipes for my family. This meatball recipe is ideal because it is easy to make, delicious and can be frozen for future use! The meatballs are perfect for school lunches, summer picnics, dinner…you name it.

Ingredients:

2 pounds ground meat (grass-fed beef, organic chicken, organic dark meat turkey, bison)

1/2 of a Vidalia onion, finely chopped

1 tsp ground Celtic sea salt

1 small garlic clove, finely chopped

1 tsp cumin powder

2 cups organic baby spinach, chopped

1/2 cup fresh organic cilantro, finely chopped

2 eggs (beaten)

Directions:

Preheat oven to 400F.
Line a baking sheet with unbleached parchment paper.
Mix all the ingredients in a large bowl.
Roll the mixture into medium-sized balls and place on the baking sheet.
Bake for 25 minutes, until cooked all the way through and meatballs are beginning to brown.

Serves: about 30 medium meatballs

Tip: The meatballs can be frozen in an airtight container for future meals. Just re-heat them in the oven and they are ready to be enjoyed!

Blessings,

Jenna

GRANNY SMITH CHICKEN RECIPE

By Jenna Lynn Blaze

On June 12, 2014

In Recipes

This tasty dish is easy to make and is a big hit with my children! The combination of tartness from the Granny Smith apple mixed with the chicken is delicious.

Ingredients

Chicken tenderloins (2 packages)
Freshly ground pepper, to taste
Sea salt, to taste
2T. coconut oil.
1 medium onion thinly sliced
1 lg clove garlic, minced
2T. coconut aminos
1T. minced fresh parsley or 1t. dried parsley flakes
1/2t. thyme leaves
1 large Granny Smith green apple, peeled, cored and cut into thin wedges
4 cups fresh organic baby spinach

Directions

Season the chicken with pepper and salt.
Melt the coconut oil in a large skillet that has a cover, and brown the chicken pieces well on both sides.
Remove the chicken from the skillet and set aside.
Add the onion and garlic to the skillet and sauté until translucent.
Add the apples, coconut aminos, parsley and thyme and cover the skillet. Cook for 5 minutes.
Add the browned chicken and fresh spinach and simmer for an extra 5 minutes.

I hope you enjoy this recipe as much as my children do!

Jenna

SCRUMPTIOUS GLUTEN-FREE APPLE WALNUT CAKE

By Jenna Lynn Blaze

On June 5, 2014

In Recipes

Craving bread, but not the gluten? Try this fragrant, high-protein apple and walnut cake. It’s gluten-free and delicious!

Ingredients:

2 cups ground almonds
1 cup chopped walnuts
2 tbsp ground flaxseed
1 tbsp ground cinnamon
2 tsp aluminum free baking powder
½ tsp sea salt
2 eggs
1 cup unsweetened organic apple sauce
1/2 cup walnut oil (or use coconut oil)
Coconut oil for greasing the loaf pan
1/4 cup of coconut milk

Directions:

Preheat the oven to 325F. Coat a 9×5 loaf pan liberally with coconut oil.

Combine 2 cups ground almonds, 1 cup chopped walnuts, 2 tbsp ground flaxseed, 1 tbsp cinnamon, 2 tsp aluminum free baking powder and ½ tsp salt in a bowl and mix.

In another bowl, combine 2 eggs, 1 cup unsweetened organic apple sauce, 1/2 cup walnut oil (or use coconut oil) and 1/4 cup of coconut milk. Pour the mixture into the dry ingredients and stir. If the mixture is very stiff, add 1 to 2 tbsp more of coconut milk.

Press the dough into the pan and bake for about 45 minutes. Check the cake by poking it with a toothpick. If the toothpick comes out clean, it is done.

Leave to cool for 20 minutes, then turn out. Slice and serve.

Enjoy!

Jenna

HOMEMADE PALEO ALMOND GRANOLA

By Jenna Lynn Blaze

On May 27, 2014

In Recipes

It’s really hard to find a granola without oats. Even granola that says it’s made with gluten-free oats is questionable. In addition, most granolas are very high in sugar. Therefore, I have put together a recipe with no added sugar that is made with all natural and paleo ingredients.

Ingredients:

2 tablespoons almonds (soaked*)

2 tablespoons pumpkin seeds (soaked*)

1 tablespoon chia seeds

1/2 cup unsweetened coconut flakes

Handful of dried, fresh, or frozen organic blueberries (or other fruit of your choice)

Sprinkle of Vietnamese cinnamon

Pinch of Celtic salt

Add Ons:

Unsweetened coconut milk or almond milk

*Soaking Tips and Instructions:

Soak nuts and seeds:
1. To remove or reduce phytic acid.
2. To remove or reduce tannins.
3. To neutralize the enzyme inhibitors.
4. To encourage the production of beneficial enzymes.
5. To increase the amounts of vitamins, especially B vitamins.
6. To break down gluten and make digestion easier.
7. To make the proteins more readily available for absorption.
8. To prevent mineral deficiencies and bone loss.
9. To help neutralize toxins in the colon and keep the colon clean.
10. To prevent many health diseases and conditions.

Soak your nuts and seeds in water, salt water, or a warm water mixture with something acidic like apple cider vinegar or lemon juice. Within 7 to 24 hours the enzyme inhibitors are neutralized and the anti-nutrients are broken down regardless of the method you choose. Don’t forget to rinse the nuts and seeds with filtered water before storing, drying, or eating them.

If you choose to eat the nuts or seeds wet, make little batches and store them in the refrigerator. Or, you can dry the nuts and seeds in a dehydrator or oven on the lowest possible setting for 24 – 48 hours to remove all moisture.

Instructions:

Take 1 tablespoon of the pumpkin seeds and your almonds and pulse in the food processor a few times on low-speed until it reaches the consistency you like.

Put the mixture from the food processor into a bowl.

Add chia seeds, coconut flakes, blueberries, salt, and cinnamon.

Add the milk of your choosing and enjoy!

Blessings,

Jenna

COMFORT FOOD – GF/CF CHICKEN POT PIE

By Jenna Lynn Blaze

On May 9, 2014

In Recipes

Are you looking for a gluten-free, casein free, comfort food recipe? How about chicken pot pie? Creamy gravy…a golden, crisp crust…tender, flavorful vegetables. Yum, it just doesn’t get much better than chicken pot pie! And just because it is gluten and casein free doesn’t mean it’s not as delicious or as good as mom used to make.

Ingredients

1 lb organic chicken breasts (shredded or cut into bite sized pieces)

1 carrot, peeled and diced

1 yellow onion, peeled and diced

4 cups chopped kale or collard greens (stems removed)

1 large celery stalk, diced

½ cup chopped broccoli

4 tablespoons coconut oil

3 cups chicken stock (if not homemade, check ingredients of stock to make sure it is GF/CF)

1 tablespoon parsley

1 tablespoon fresh thyme, chopped

2 tablespoons arrowroot powder

3 tablespoons water or cooked liquid from pot

Salt and Pepper to taste

Crust

1 cup almond flour

1 teaspoon baking powder

1 teaspoon celtic salt

1 teaspoon baking powder

3 eggs

½ cup coconut oil (or butter if you do not have issues with casein)

Directions

Preheat oven to 400F.

In a large pot with a lid, heat 2 tablespoons coconut oil over medium-high heat. Once the oil is heated, add the chicken breasts. Brown the chicken, 8 to 10 minutes per side (until it is no longer pink in center). Remove the chicken from the pot and set aside.

Add the remaining 2 tablespoons of coconut oil and vegetables to your pot. Stir the vegetables around until the onions start to turn translucent, about 5 minutes.

Add the chicken stock and bring the liquid to a simmer. Simmer vegetables for 5 minutes.

Shred the chicken and add it to the pot.

In a small bowl whisk together the arrowroot powder with 3 tablespoons of water or 3 tablespoons liquid from the pot. When the arrowroot is mixed well (no clumps), add the mixture to the pot.

Stir the vegetable mixture until the broth thickens.

Remove from the heat and transfer to a Pyrex of Stoneware baking dish.

Crust Topping

Soften coconut oil (or butter if recipe does not need to be casein free) and add it to your mixer bowl with the almond flour, salt and baking powder.

Mix together until all the ingredients are evenly combined. (I use my BlendTec Blender for this; you can also just stir with a fork if you do not have a mixer).

Add the eggs and mix well.

If you make this ahead of time, keep refrigerated until ready to bake.

Top your veggie mixture with the dough.

Bake at 400 F for 15 minutes, or until the top is golden brown.

Enjoy!

Jenna

ALMOND MEAL CRANBERRY PANCAKES

By Jenna Lynn Blaze

On April 23, 2014

In Recipes

Ingredients

2 cups almond meal (or 1 ¾ cups almond flour and ¼ cup Millet flour)

½ c finely shredded unsweetened coconut

3 eggs

1 cup Native Forest coconut milk

2 T. coconut oil

1 apple, peeled and grated

¼ tsp fine Celtic or Himalayan salt

½ to 1 cup fresh or frozen organic cranberries (or other berries of choice)

Directions

Add all ingredients (except cranberries) to blender and mix well
Stir in ½ of cranberries
Scoop 2 tablespoons of batter onto a medium griddle greased with coconut oil. Cover pancakes while cooking to help them cook evenly all the way through. Make sure the pancakes are browned well before flipping.

Toppings

Syrup – I love maple syrup, however, I do try to limit sugar for myself and my family. I mix warmed coconut oil or cool/room temperature organic flaxseed oil with a small amount (about 1 tsp) maple syrup and pour over pancakes. This tastes sweet like syrup without all the sugar, but with the added benefits of the healthy oil.
Blueberries
Walnuts
Poached egg
Sliced avocado and a small dollop of pesto
Sliced avocado with dollop of lemon dill mayo
Dairy free yogurt and berries–unsweetened coconut or almond milk yogurt topped with raspberries is my current favorite

Adapted from Everyday Paleo by Sara Fragoso

Enjoy!

Jenna

EASY, DELICIOUS, KID FRIENDLY COCONUT RICE

By Jenna Lynn Blaze

On April 2, 2014

In Recipes

A lot of my clients tell me their children don’t like the taste of coconut. One way that I’ve found most children will eat coconut without realizing it is by making coconut rice.

Health Tip

What makes my recipe different from others is that I add an extra step – browning the rice before cooking it. Browning the rice first will burn off some of the carbs and make it easier to digest. Also, it gives the rice a nutty, light flavor which is always a crowd pleaser.

Another reason this rice is healthier than standard rice is because of the added coconut, which is a healthy fat. Coconut fats have special fats called medium chain triglycerides (MCTs). It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. For more information on the health benefits of coconut click here.

Here is my recipe:

Ingredients

2 cups organic white Jasmine rice

2 cups Native Forest coconut milk

1 cup vegetable broth

1-2 tablespoon coconut oil

Directions

Add coconut oil to saucepan and heat on med-high setting.
Add rice to coconut oil, stirring continually, and allow the rice to brown for 5-10 minutes. Keep an eye on it so it doesn’t burn.
Add the coconut milk and broth and bring to a boil. Stir it occasionally to keep the rice from clumping together.
Reduce heat and simmer with a tight-fitting lid for 15 minutes or until all the liquid is absorbed.
Take it off the heat and allow to sit for 5 minutes before serving.

Tip

I like to double the recipe and then freeze half of it for a future meal.

PALEO CILANTRO, LIME, AVOCADO, CHICKEN SALAD RECIPE

By Jenna Lynn Blaze

On March 10, 2014

In Recipes

Ingredients:

2 boneless, skinless chicken breasts (cooked and shredded)
1/4 cup fresh, chopped cilantro leaves, stems removed
2 cubed Hass ripe avocados, pits and skin removed
2 Tbsp. extra virgin olive oil
Juice from 1/2 of a fresh squeezed lime
1/2 tsp. sea salt (or more to taste)
1/8 tsp. ground black pepper (or more to taste)

Directions:

1. Place the cooked shredded chicken in a medium-sized mixing bowl.

2. Mix the cilantro, lime juice, avocado, olive oil, sea salt and ground black pepper in a bowl (use a food processor if you want a smoother blend).

3. Pour the avocado and cilantro mixture into the mixing bowl with the shredded chicken and toss well to coat.

4. Taste and add additional sea salt and ground black pepper if desired.

5. Keep in the fridge until ready to serve.

DAIRY – A HIDDEN SOURCE OF GLUTEN?

By Jenna Lynn Blaze

On March 6, 2014

In Healthy Diet

Introduction:

Did you try eating a gluten-free diet without seeing significant improvement in your health? Yesterday, in my post, I spoke about one of the possible reasons for this. Removing corn from your diet is important in order to truly be “gluten-free.” Today, I want to explain another reason some people don’t see improvement in their persistent health problems simply by eliminating gluten from their diet… dairy. Removing dairy from your diet is another important step in order to truly determine if a gluten-free diet is key for your healing.

Researchers have identified that dairy proteins can affect as much as 50% of those with gluten problems. A quote from a research study is listed below:

“Patients with celiac disease (CD) on a gluten-free diet may still have gastrointestinal symptoms. On clinical grounds cow’s milk (CM) protein sensitivity may be suspected…A mucosal inflammatory response similar to that elicited by gluten was produced by CM protein in about 50% of the patients with celiac disease. Casein, in particular, seems to be involved in this reaction.”

Source: Clin Exp Immunol. 2007 Mar;147(3):449-55.

Reasons Why Dairy Causes an Inflammatory Reaction:

Processing of dairy alters the casein protein creating a molecule that resembles gluten, thus creating an inflammatory response.
Cows eat large quantities of GMO corn and grain based foods. It is likely that these grain based proteins (including gluten) make their way into the milk, thus creating an inflammatory reaction.
Gluten can cause intestinal permeability. When this happens, people often times become allergic to the foods that they consume most often. Dairy is often a major staple used by those on a gluten-free diet and therefore, many develop an allergic response to dairy.
Those with gluten induced intestinal damage tend to have a hard time breaking down the sugars and proteins in dairy. This can cause tremendous GI distress, gas, distention, bloating, and pain. The undigested dairy materials can rot in the gut. This can also lead to disruption in the healthy bacterial counts of the gut.

Should You Eat Dairy Products on a Gluten Free Diet?

I would encourage a dairy free diet for at least 6 months when initially going gluten-free. This will allow time for your digestive system to heal.

Guidelines to Follow if You are Going to Include Dairy in Your Gluten Free Diet:

Buy grass-fed dairy only.
Be sure your dairy comes from animals who are antibiotics and hormone free.
Buy dairy in the raw form. If you want to pasteurize it, heat it up yourself on your stove at home.

Closing:

Remember, just because your doctor’s test did not show you have a sensitivity to gluten, there’s no guarantee that gluten is not slowing down your healing. Health is a choice we make every moment – what we choose to put in and around us, conversations we choose to listen to, things we choose to eat and drink – all impact the rate at which we heal. You have the power to choose the rate of your healing by the simple choices you make every day.

Through Applied Kinesiology, I can determine the foods most optimal for your healing – what to limit and what to avoid completely.

Source: Gluten Free Society