#made some plain oat free ones for those with allergies :’)

[irinaartemis-blog]

The Ultimate Coffee Banana Bread Recipe

Level: Easy

Time: 75 minutes (1 hour 15 minutes)

Life: 1 week (stored)

A modern twist on an all time baking favourite, our coffee and banana bread is a must try recipe for all avid home-bakers, snack lovers and coffee enthusiasts out there!

Banana bread is a classic bake that’s a great way to afford food waste and put those over-ripe bananas to good, or rather great use. Also it requires no additional wrapping/packaging and can be stored in a reusable tin. We are all about sustainability after all, and we are huge fans of being frugal and environmentally conscious! This coffee and banana bread can be eaten as a hearty breakfast, toasted with butter and fresh slices of banana, as a quick and yummy treat, or can even be served at a home-made afternoon tea

Using our Artemis Concentrate, for guaranteed quality and maximum taste, this beloved family recipe has been infused with a beautifully complimentary coffee flavour that is sure to go down well with friends, family and greedy coworkers. It’s an all-around crowd and palate pleaser.Even if you are not the biggest fan of coffee, this recipe is well-balanced in taste and texture, with the ideal combination of moist and fluffy. But, we are a coffee company after all, so we will try to enhance anything we can with coffee.

This delicious recipe also happens to be vegan friendly! Not only that but other ingredients can be easily swapped to make this suitable for those who need to avoid nuts, gluten and/pr oil, so fortunately nobody has to miss out!

Ingredients:

The mixture:

3 ripe Bananas (must be brown and spotted)

1 tsp Apple cider vinegar  

1 tsp Baking powder

1 tsp Bicarbonate of soda

1 and ½ tbsp Finely ground coffee

1 cup of Brown sugar

½ tsp of Sea salt

⅓  cup of Artemis coffee concentrate

½  cup of Milk of your choosing

(We used Soya. Water can be substituted for milk)

½  cup of melted Coconut oil

(Or alternatively Rapeseed oil for allergies/milder taste. You can also use any nut butter and Flax/Chia seed paste to for an oil free and healthier option)

1 cup Rolled oats

1 and ½ cups of All purpose flour

(Swap out plain flour for an alternative gluten-free flour if you are coeliac)

(see below to check out what alternative flours we suggest using for this bake and why).

(Optional)

1 tsp Vanilla extract (strongly recommended)

1  tsp maple syrup (or other liquidised sweetener of your choosing)

½ tsp of Cinnamon

(Recommended Toppings)

Almond flakes

1 Sliced banana

Prep time: 15 minutes (½ hour)

Cooking time: 60 minutes (1 hour)

Method:

Begin by preheating your oven to 180°C (use the fan setting is possible) and line an 8’’ loaf tin with non stick parchment/baking paper or grease thoroughly with dairy-free butter.

Slice up the bananas and add to a small bowl. Using a masher or fork, mash the bananas up into it forms a runny texture. (Try to remove as many lumps as you possibly can - adding the (optional) maple syrup to this will help). Then set aside.

Make sure all dry ingredients are sifted thoroughly before beginning this next step.

In another, larger bowl, add in your sifted, dry ingredients one at a time, beginning with the flour. Stir in each new ingredient into the mixture until they are fully combined. (for a smoother bread, you can lightly blend the oats in a food processor until they form a flour-like consistency. We didn’t do this however, as it gives the bread more spring to it).

Retrieve your small bowl with the banana mixture and add all the remaining, wet ingredients, combining thoroughly with a whisk. Whisk until you have reached an even, liquid consistency.

Slowly and carefully add this wet mixture to the dry mixture, stirring well with a wooden spoon, until all clumps have disappeared from the batter completely. The batter will be smooth, but thick. (Runny batter will result in the bread not rising properly or being to cake like)

Pour this batter into the lined or greased loaf tin, smoothing the top off with a spatula. You may add any additional toppings such as sliced banana and flaked almonds. Place them generously on the surface of the batter. Or keep it minimalistic and let the loaf speak for itself).

Place in the oven for around 60-70 minutes (timing will vary slightly with diffeent ovens). The bread will be golden brown and lovely deep cracks will have formed on top. To ensure it is cooked all the way through, pierce the loaf with a toothpick check to see if it comes out clean. If so, it’s ready!

Remove from the oven and let it cool for 10 minutes in the tin. Then you may remove the bread from the tin using the sides of the parchment paper sticking out the sides to lift it upwards.  

Allow the bread to cool completely before slicing. Store in a container at room temperature for up to one week.

For more delicious recipes and mouth-watering pastry pics, follow our instagram and remember to keep checking our blog for more food and coffee themed posts! Why not check out our previous post on our top Indie Coffee Shops in Leeds, all of which serve delectable sweet and savoury treats that are sure to satisfy your cravings.

Additional Information:

Using Alternative flours:

Recommendations for Gluten-free flours: I recommend either using Coconut Flour,  or half Buckwheat flour and half Oat flour for Gluten-free banana bread baking.

Why these flours? Coconut flour is a very popular choice amongst bakers, especially for Banana Bread recipes. I’ve found a lot of recipes that favour this flour. The main reason I don't use it myself is that I cannot get it from the shop down the road. Lazy Baking at its finest. Alternatively, substitute All purpose flour for half Buckwheat flour and half Oat flour. Oat flour tends to make bakes extremely moist and I love that in a Banana Bread. I then recommend using half Buckwheat flour as this usually results in a dryer product, so I find that combining these two fibre-rich flours produces the perfect balance, also without creating an odd taste.

Assuring your flour is Gluten-free: As with many different ingredients, cross contamination is always a possibility, especially when using ingredients from popular/big brands. To ensure that the flour you are using is completely gluten-free and safe for those with Gluten allergies, the packaging will state a certification mark.

Choosing the right flour for you: At the end of the day, it is completely all about preference and accessibility. Different flours have different health benefits and baking properties. The bread’s texture and appearance will of course vary with each different flour, however this isn’t necessarily a bad thing, if you prefer a very moist banana bread, choose oat flour. Do you prefer it more dry and crumbly? Buckwheat flour will suit you. Sweet and flavourful? Coconut flour. Or do you want your banana bread to be more like, well bread, then Brown Rice flour is ideal. The important thing is to do some research, find out what is appealing and available to you, experiment and just have fun with it! For more advice and information visit: https://www.healthline.com/nutrition/gluten-free-flours#section7

Flax/Chia seed paste:

What is flax/chia seed paste?  This is a Hydrocolloid mixture created of either Ground Flax or Chia seeds mixed with water to form a gelatinous paste. This mixture is widely used as an egg replacement in many vegan/plant-based/egg-free recipes. Hydrocolloids usually work to either build structure, emulsify and soften mouthfeel; many things that eggs already do in traditional baking applications. For more information on using Flax/chia seed paste as an egg replacer visit:http://www.veganbaking.net/recipes/egg-replacers/flax-seed-egg-replacer

How to make Flax/chia seed paste: The basic ratio is one tablespoon of Flax/Chia seeds and three tablespoons of water to replace one egg. Combine ground Flax or ground Chia seeds with the water to form a wet paste.  Stir and set aside for 5-10 minutes before using, this enables it to form a gel. Try to purchase whole flax/chia seeds and grind them yourself, as pre-ground seeds tend to lose a lot of moisture. You can grind them using a coffee or herb grinder.

Why is Flax/chia seed paste not in the original recipe? I have always used oil as a raising agent and egg replacement in baking since going Vegan and updating my family’s Banana Bread recipe. Using Bicarbonate of soda as well as baking powder also gives the bakes that extra lift that egg would normally offer. I wanted this recipe to be as accessible as possible, from personal experience and discussing this with many other bakers and home-cooks, it was clear that flax/chia meal was not a kitchen cupboard essential for most people, unlike oil. I have tried this recipe with peanut butter and chia paste and it came out pretty much the same, except with a slightly nuttier taste. But for convenience reasons I prefer to use oil.

-Written by Sophie Gregan 

This article was originally posted on www.artemis.coffee/blog/  For more coffee- related content why not check out the link or visit our official Instagram page @artemisbrew

#coffee #coldbrew #cold brew #banana bread #banana #vegan #recipe #healthy #food #foodie #coffeeaddict #latte #uk #england #yorkshire #activelifestyle #gym

[jenroses]

Turkey Day Menu 2017: GF and allergy friendly

From http://jenrose.com/turkey-day-menu-2017-gf-and-allergy-friendly/

Courtesy of my sister, who is willing to adapt menus for other allergy issues. Comment here if your needs are different. 

First off, we have multiple allergies and food issues. In short:

Me; Militantly gluten free and no strawberries or sulfites due to allergies. Also allergic to crustaceans (lobster, crab, possibly shrimp?), peanuts, hazelnuts, lima beans, oats, banana, and weird issues around standard commercial dairy and eggs, but I do fine with certain local products on eggs and dairy. I also randomly have issues with tomatoes, garlic, onions, some veggies,  peppers, but there are meds I can take that help reduce inflammation to tolerate those. Some forms of garlic are better than others. I avoid most soy, refined sugar and mold-type cheeses due to inflammation issues.

My eldest: Allergic to soy, egg, dairy, peanuts and wheat.

My middle: No citric acid or citrates, reacts to wheat in weird ways, same for natamycin

Hubby has texture/taste issues (goes beyond dislike, not an allergy) with visible egg, set gelatin, and most cheese (except pizza.)

Youngest is Intensely picky.

A turkey dinner is actually one of the easiest meals to adapt.

So, within those parameters, here is our menu, according to Sis, with bullet commentary by me.

  Turkey: 20 lb Shelton free-range, brined with herbs and spices, salt water, and apple juice or cider with no added citric acid

I don’t usually brine turkeys, but I trust Sis. Dad uses wine on the turkey, I cook at high heat and don’t touch it or baste it or brine it, but I might slip some kind of fat under the skin.

Stuffing: Costco gluten free bread cubes, better than bouillon based broth, herbs and spices, soy/dairy/egg/gluten free sausage, chopped apples & walnuts

I haven’t looked at Costcco’s gluten free bread cubes, but it’s really hard to get bread that everyone can have. Happy Campers is probably the best bet. Elegant Elephant has a sourdough loaf that can also be converted to cubes easily. Middle kiddo and I can both do Franz gluten free. Eldest and I can both do BFree. Bread is very regional, don’t be afraid to investigate. Other good substitutions include riced cauliflower, quinoa, and brown rice. Just substitute those for the bread in your favorite stuffing recipe, and be prepared to either cook the grains in broth and/or adjust the liquid content down.

Sausage: standard breakfast sausage is our usual–use whatever standard breakfast sausages you can tolerate. We use sausage-shaped ones, but loose sausage can also be used. Nuts are optional, sub sunflower seeds if you want the texture but can’t do tree nuts, or omit.

Apples work for us, cranberries and raisins are other options we’ve used in the past.

Better that Bouillon is something we also call “Chicken squishy” (or “beef squishy”) and is well tolerated by all of us. We use the organic low sodium version from Costco. Vegan options exist. Turkey is probably the ideal for this meal.

  Potatoes: potatoes, olive oil, salt

I mean, you can do almost anything with potatoes, ranging from just swipe a little oil on the skins and bake, to peel (or not) and boil and mash. Contrary to popular belief, mashed potatoes are fine without milk and butter, especially if they’re going to be buttered later and doused with gravy. Sub chicken broth or veg broth for flavor and texture if you want creamier potatoes, and Earth Balance for butter if you really want them “buttery”.

Pro flavor tip: While I love a peppery olive oil, if you get the “Extra light Napoleon” it tastes very buttery, a la melted butter.

Sweet potatoes*: plain, roasted whole

*actually Garnet or Jewel Yams (which are sweet potatoes, but very orange.)

The neat thing is that sweet potatoes take zero work. Stick them in the oven at whatever temp and roast until squishy.

Once roasted, the skins slip off and they can be sliced or mashed and amended as people like after. One of my favorites involves mashed sweet potatoes with coconut milk, coconut sugar, and spices like ginger and cinnamon. For dairy-and-citrate having people, slice the cooked sweet potatoes and layer with butter, maple syrup, orange and/or lemon zest, orange and/or lemon juice, ginger, nutmeg and paprika.

If you must have them with marshmallows, see my marshmallow recipe. Make the marshmallows with vanilla, not peppermint.

One year we made purple yams, garnet yams, and Japanese sweet potatoes, and mashed them separately and let people pipe them onto their own plates.

This was more work than it was worth given how picky my children are, but a lot of fun for those who both like sweet potatoes and like playing with their food.

Gravy: tapioca or rice flour, better than bouillon based broth, herbs and spices, assorted drippings and giblets

Most of the liquid should come from the turkey, plus the cooking water from any boiled potatoes if you have it, which can be boosted with Better than Bouillon if needed.

Holler if you want to know how we do gravy.

Cranberry sauce: cranberries, sugar and/or honey

I’m lobbying for maple syrup.

Homemade cranberry sauce is the absolute easiest thing. Put cranberries and sweetener in a small pan on the stove. Simmer for 10 minutes. Adjust flavor with more sweet, spices as desired. It really is that easy. It goes from whole berries to sauce sort of all-of-a-sudden. Cook for a minute or two longer to thicken.

Not middle-child safe as cranberries are inherently high in citric acid.

You can make a similar sauce with frozen blueberries.

Applesauce can fill a similar ecological niche on the dinner plate for those who can’t have citric acid.

Green beans: fresh green beans, garlic, mushrooms (I’m hoping for chanterelles), olive oil, salt

Probably using some sort of frozen garlic as I react less badly to frozen garlic than to fresh or dried.

If you can find a safe cream of mushroom soup, use that if you want a more casserole-y thing

Pacific Foods has a yes-dairy-no-gluten condensed cream of mushroom soup.

Adding coconut milk (full fat) to the above would give a similar effect.

This will taste outstanding even if it’s not creamy.

If dairy isn’t a problem, use butter

Add a little wine if you can tolerate it

And the best mushrooms you can get.

Brussels sprouts: Brussels sprouts, uncured bacon

*side-eyes hard*

I hate Brussels sprouts.

But they’re hypoallergenic

I guess

Raw sauerkraut

Plain, lactofermented sauerkraut is delightful and will help with digestion. It also adds a bright acid note to a heavy meal

We buy it. Sonoma Brinery is fantastic, but Trader Joe’s also has a very good version.

Oregon Brineworks Ginger Roots would be fantastic and pretty alongside a turkey dinner.

Vanilla ice cream

Sparkling cider

We watch for added citric acid but lots of brands are fine

Wine

“Well Red” from Trader Joe’s is no-sulfites-detected and passably drinkable

“Our Daily Red” is a cooking wine that is no sulfites detected but kind of awful tasting

If you can find Orleans Hill Zinfandel, it may be the best NSD wine I’ve ever had.

Gluten free pies:

We buy gluten free crusts that everyone can eat. IDK the brand

Where you can’t buy safe crusts, chop sunflower seeds or whatever nuts can be tolerated very fine (not paste) and toast them with a safe butter substitute and press them into the pan a-la crumb crust.

If they’re not staying up, just line the bottom like a cheesecake

Or do a straight up custard

It is possible to substitute gluten free flour for wheat flour 1;1 and palm oil, coconut oil or Earth Balance (we do the soy-free) for the fat, and then follow almost any pie crust recipe. Or google “gluten free pie crust” if you want.  We just buy crusts, it’s easier and the texture is more consistently what we want.

Pumpkin (eggs, pumpkin, brown sugar, vanilla, spices)

Note that this is a dairy-free recipe.

It’s basically just exactly the recipe on the Libby’s label but substituting eggs for the dairy

It’s a lot of eggs

It tastes better that way

and sets up VERY well.

Not safe for my eldest

Egg-free pumpkin (tapioca starch, pumpkin, brown sugar, vanilla, spices)

Note that this is corn-free, vegan, soy, egg, dairy and gluten free.

I would use coconut sugar

Apple (apples, brown sugar, spices, rum)

When I make apple pie, I mix the rum (or whiskey, but that’s not necessarily gluten free) with butter, sugar and a little starch to make a “hard sauce” that gets mixed in with the apples

People have gotten tipsy off of my apple pies

We have used booze to stop the apples from browning (it may not work but people think the browning is booze)

(they’re probably right.)

If citric acid is an issue, don’t use lemon in your pie

If it’s not, definitely use lemon in your pie.

Cherry (cherries, tapioca starch, sugar, almond extract)

Use almond flour for the crust if you want to really punch up the cherry almond goodness.

#Food #Life #Recipes

[onleco-blog]

What Are The Symptoms Of Gluten Intolerance You Should Know About?

With every single year, Gluten intolerance is becoming such a common health issue. Do you know what are the symptoms of gluten intolerance? This intolerance can take place by consuming a high amount of gluten in your daily routine. This gluten is mostly found in barley or rye or even in wheat. Celiac disease is known to be one of the most severe forms of gluten intolerance. This is a form of autoimmune disease that has affected a maximum of 1% of the population. It leads to the damage of your digestive system badly. Right here we will be explaining some of the primary and significant signs of gluten intolerance which you need to know right now: Bloating

Bloating is one such condition when you feel that your belly is completely swollen. You might feel the state of gas in your body after eating a meal. It gets miserable if you start walking. Bloating is quite a common issue, but it can be taken as one of the main signs of the gluten intolerance. 87% population who has gluten intolerance will experience the bloating conditions. Constipation or Diarrhea On the occasional basis getting into constipation or diarrhea is so much common. But it is a significant issue if it is happening to you daily. This intentionally means that you have an active gluten intolerance. Individuals who are having celiac diseases will experience the inflammation in their small intestine areas of the body after consuming gluten. This will damage the gut lining, and initially, weak nutrient absorption will take place. 50% of the population experience diarrhea conditions while the remaining 25% experience the severe conditions of constipation. Regular diarrhea can also bring situations of fatigue or dehydration. Pain in Abdominal Area Having pain in the abdominal area of the body is another significant sign of gluten intolerance. There have been around 83% of the population that is suffering from abdominal pain after consuming gluten in their daily routine. Severe Headaches

Most of the people get into the experience of headaches or migraines as once in a while. Migraine is rare, where just 10% of the population will experience severe migraine. If you are having regular migraines, then this is probably because of gluten intolerance. Depression It can even lead you to get into the condition of depression and anxiety as well. There is a huge percentage of young and teenage boys and girls who are into the state of depression and anxiety. It has been reported that depression can mostly take place because of the high consumption of gluten intake in your body through your daily food consumption. If you feel down and upset on daily basis, then definitely you are in the state of depression and anxiety. You can learn more about what are the symptoms of gluten intolerance by consulting your health professional! Well, this was an end about some common signs of gluten intolerance! But the story does not stop here! Moving ahead, we are giving you a brief introduction about what gluten is all about and which food items are gluten-free! Introduction About Gluten Gluten is a type of protein which is found in wheat, wheat germ, barley, rye, graham flour and in so many other grains as well. Avoiding foods containing gluten can lead to the deficiencies of many essential nutrients in the body like calcium, iron, fibre, folate, thiamine, riboflavin and niacin. But for some people, gluten can be harmful. The people who have celiac disease can often face many health issues if they take gluten in their diet. All About Celiac Disease

Celiac is a disease which is immune system disorder in which the human body is allergic to gluten and cannot properly digest the foods containing gluten. A typical example is an ear of wheat. If a person has celiac disease, then he would not be able to absorb the foods containing wheat. Then he may suffer from diarrhea, fatigue, constipation, weight loss, iron deficiency (anemia), itchy rashes and depression, bone or joint pain, mouth ulcers, headache, abdominal pain, etc. So if a person has celiac disease or he is allergic to gluten, then he is advised to take a gluten-free diet. A gluten-free diet means including such foods in the menu that does not contain gluten. Or in other words, we can say that a "Gluten-free diet" is a balanced diet that excludes gluten from it. List of Gluten Free Food Items A gluten-free diet includes the following foods: Fruits Vegetables Raw meat and poultry Corn in all forms (cornmeal, corn-flour & grits) Plain rice including (brown, white, wild, basmati & enriched rice, etc.) Flours made from gluten-free grains ( beans, nuts, butter) Healthy fats (extra-virgin olive oil, coconut oil, sesame oil, almond milk, butter, cheese except for blues cheese. When we are sticking to a gluten-free diet, the next breakfast meals that you can take: Oats: Oatmeal pancakes, oat crepes & other oats which are gluten-free. Jams: All the jams made with fruits that exclude gluten. Peanut-butter Breakfast bowls: includes the combination of egg whites, mushrooms, broccoli, tomatoes, fresh fruits, vegetable, nuts, beans, etc.) Soups: made with gluten-free ingredients like potatoes, spinach, tomatoes. Coffee/Tea: You can take only those coffees and teas that have a “gluten-free” label on them. About Lunch in a Gluten-free diet:

The lunch in a gluten-free diet should consist of the following ingredients: Rice Corns Soy Potatoes Beans Cheese excluding gluten Meat, poultry Fish, seafood Gluten-free grains (nut flours, sorghum, soy, millet, cassava, corn) Beverages including juices, soda, and sports drinks are gluten-free You can make different delicious meals using these ingredients and can enjoy a happy and healthy gluten-free lunch. The dinner in gluten should also consist of all the ingredients that exclude gluten. These include vegetables, fruits, meats, seafood, as mentioned above. A person can make so many tasty meals using these ingredients like steaks with yams, glazed salmon, chicken with mushrooms, garlic bread, etc. Information Gluten-free diet for kids: Young kids should not go for a gluten-free diet unless a Doctor does not suggest. Once a doctor recommends your child to start a gluten-free diet, make sure to give them all those gluten-free ingredients that are healthy for them. Healthy foods include all the meals as above mentioned. Kids usually like to eat those meals that look appealing and tasty to them. You can make Muffins for them made with gluten-free flours, Avocado toast, Apple oat bars, cinnamon pancakes can be taken as Breakfast. It is important to take care of your kid’s diet plan and keep their diet completely free from gluten food items. Baked corn, Cheesy Broccoli, Raisin bread sandwich, beefsteak, you can eat in a lunch. Butternut squash pizza, chicken nuggets, coconut chicken, can be eaten in a lunch. It is not compulsory to take only these meals mentioned above. These are just an example of what kids are allowed to eat on a gluten-free diet. You can make any healthy dinner for your kids that include gluten-free ingredients. Gluten-free diet for Elders:

Unlike kids, elders are more likely to eat healthy food. They usually do not go with the attractiveness of a meal. They mainly focus on the health benefits of a meal. Elders can eat a wide variety of foods that excludes gluten. They can go for the following: Oats, Boiled vegetables, soups in Breakfast. Baked Beef, avocado salads, mushrooms, rice meals, corns in Lunch Grilled fish or any seafood, fresh vegetable salad, fruits, desserts made with almond milk, eggs, low-fat dairy products. Health benefits of Gluten-free a Gluten-free diet is followed by those who are allergic to gluten and products containing gluten. When a person develops a proper gluten-free diet plan, he gets so many health benefits. And if he has celiac disease, he can control it very efficiently. Some benefits of following a healthy gluten-free diet are: It improves energy levels It promotes digestive health It supports healthy weight loss It hence reduces risks of heart disease, diabetes, and certain cancers. It eliminates unhealthy foods from your life. As a result, your overall health improves and all the health risks get under control. From all the discussion, we came to know that gluten is not bad for health for everyone. It is a form of protein. And our body needs it in a fixed quantity. But it is a bit harmful to those who are allergic to this protein. If it continues eating products that include gluten, they may experience lousy health changes within a brief time. About This Course: If you experience any gluten intolerance symptom that is listed above, you should immediately go for a checkup with your doctor. You can also tune into this Food Intolerance and Allergies online course that will let you know more about balancing your daily lifestyle and diet routine with gluten free food items. By following specific rules and diet plan, your health will get better and healthier day by day. Final Verdict This was an end about what are the symptoms of gluten intolerance for you! Do not ignore any single body change. Immediately discuss it with your doctor, and he will guide you in the right way. In this manner, you can lead a Healthy and Happy Life. If you are satisfy with our given information and wants to know more about gluten or other food intolerance, feel free to leave a comment here! Read the full article

#Food #GlutenIntolerance #Nutrition

[voyagehole9-blog]

One Bowl Berry Oatmeal Breakfast Cookies Egg Free Option

 Gluten Free Berry Oatmeal Breakfast Cookies! Fresh Fruit combined with gluten free oats to make healthy breakfast cookies. Great for breakfast to go, snacks, or dessert. Easy to make, dairy free with egg free/nut free options! Oh and did I mention with simple ingredients? Yes, DELISH!

Happy Almost September friends. I hope you take this time to really enjoy this last bit of Summer.  I am really trying to sip and savor happiness with these perfect Summer nights.

Many of us will also be celebrating Labor this next long weekend, but I still wanted to post a meal prep recipe (that also happens to be red and blue) to keep the back to school motivation going. I know I know, you guys already have your mind set on weekend shenanigans and BBQ eats, but just think, these gluten free berry oatmeal breakfast cookies will make a great travel snack and/or a healthy breakfast to go! Plus they are made in one bowl, so very little labor is involved. Haha, get it?

Besides, who doesn’t love berry flavored oatmeal cookies anyway?Especially one that’s made with fresh summer berries and is TOTALLY allowed to be eaten at breakfast! That’s worth some extra celebrating, yes?

Speaking of breakfast and cookies, these breakfast cookies haves actually been our go to for breakfast come lately.

 Gluten Free Breakfast Cookies for Meal Prep = GENIUS!

You see, a few weeks ago my husband started a new job, yea!! But that also meant I needed to step up my meal prep game! So I made a bunch of breakfast cookies (mini size and big size) then froze a half. That way all I had to do was just reheat them in the microwave or toaster oven.  The smell alone  of cinnamon, coconut sugar, and oatmeal heated is just delightful. Now combine that with all that fresh natural sweetness of the berries and it’s like an explosion of breakfast meets snickerdoodle cookie all in one. OK I might be exaggerating a bit. But you get what I mean. 

The other reason I absolutely ADORE these festive breakfast cookies are because the combination of gluten free oats and vitamin C rich fruits (like berries) actually help increase your chromium absorption.

What makes an oatmeal breakfast cookie healthy?

I know what you’re thinking. .. uh.. you’re going to talk nerdy nutrition again? Yes, yes I am! And I’ll nerd out on why we need this certain type of mineral, Chromium. Mmm k?

Chromium is a trace minerals that the body needs to support the growth, development and other various physiological systems. It’s also needed for proper glucose absorption from the blood. When your levels of chromium are too low, blood sugars may rise, which can cause that HANGRY sensation and definitely not good for the those adrenals glands. We can’t stress over that, right? Which is why Chromium is so important, especially at BREAKFAST. Chromium rich foods include broccoli, Brewer’s yeast, nuts and oatmeal!!!  YEA! So you see my whole plan here right?

Berries –> Vitamin C + Oatmeal –> Chromium = AMAZING NOURISHING BREAKFAST COOKIE and just plain delicious.

See, gluten free cookies can actually be a health food. A health food that taste like a REAL cookie though. Ya know?

Okay, so all you need to make these gluten free oatmeal breakfast cookies are fresh berries, a little coconut sugar, gluten free oats, a few handfuls of nuts or pumpkin seeds, eggs, and gluten free pancake mix or gluten free multi-purpose flour, and ONE BOWL –> BAM!

The cool thing about using gluten free pancake mix in this recipe is that you can make the batch egg free. I suggest using a whole grain gluten free pancake mix  or food allergy friendly pancake mix that doesn’t require you using eggs in the original cooking instruction.  No egg is needed but it does help create texture and  volume.

Alright, let’s get this meal prepping, back to school snacking, patriotic cookie party started, mmm k?

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ONE BOWL berry Oatmeal Breakfast Cookies

Description

ONE BOWL berry Oatmeal Breakfast Cookies Gluten Free Nut Free and Egg Free /Vegan Option.

Recipe Updated August 2018

Ingredients

3 cups gluten free rolled oats

1 cup blueberries

1/2 c gluten free pancake mix or gluten free multi-purpose flour

3/4 cup almond milk (or coconut milk)

1 egg (see notes for egg free or vegan version)

1/2 cup coconut sugar or raw sugar

1 tsp baking powder

1 tsp Vanilla

1/4 tsp kosher salt

1/4 c strawberries (chopped) or 1/4 c raspberries

Optional Protein Boosters Add ins – 2 tbsp plain or chocolate collagen protein powder, 2 tbsp hemp seeds, pumpkin seeds, etc. See notes for other options.

Instructions

Preheat oven to 350F. Grease a baking sheet. Set aside.

In a large bowl, combine all your ingredients, fold in your strawberry slices last

Use a large or small cookie scoop and place on baking tray 1 inch apart. Large cookie scooper will yield 12 cookies. Small Cookie scoop will yield 22-24 cookies.

Press the cookies flat with back of cup or leave in cluster shape, both work.

Bake for 22-25 minutes or until golden brown on bottom.

Remove and let cool for 15 minutes.

Store in airtight container or freezer for later.

Notes

If you use a gluten free pancake mix then you can omit the egg and make them vegan friendly. They will be denser but still work. Or feel free to use a chia egg or 1 -2 tbsp coconut oil. Cooking times will vary so check after 18 minutes.

Protein booster options – Mix in your favorite flavor collagen powder or substitute 1/4 cup of the gluten free flour mix for pea protein powder.

Nutrition BELOW IS PER LARGE COOKIE

Keywords: breakfast cookies, breakfast, oatmeal, one bowl. gluten free breakfast, egg free, nut free, healthy

P.S And if you are looking for a gluten free multi purpose flour mix for this recipe, we use Bob’s Redmill Gluten Free 1:1 mix. It’s great for baking too! And no, they didn’t pay me to say that. 😛

P.P.s  feel free to add a boost of antioxidants to these one bowl breakfast cookies! A little drizzle of melted dark chocolate does a body good! Just sayin…

Whatcha makin this weekend?

Do you meal prep for breakfast? Breakfast cookies of anyone?  

These Peanut Butter Coconut Oatmeal Cookies  from Beaming Baker are on my list to make next!!

Alright wonderful people, have a great week!

Cheers!

IF YOU LIKED THIS POST...

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Source: https://www.cottercrunch.com/one-bowl-berry-oatmeal-breakfast-cookies/

[helatherwhite]

Almond Butter Fruit Dip (vegan, dairy-free, sugar free)

This Healthy Almond Butter Fruit Dip a clean-eating alternative to the HFCS-filled fruit dips in the store.  It's great not only as a dip, but also as a glaze or eaten right off the spoon.

Bonus–this dairy-free fruit dip also special-diet friendly–it's vegan and low carb with a nut-free option.

I love dips of all kinds. 

And there's a good reason why. 

Dipping makes everything taste better. Don't you agree?

I'm sure all of the parents out there would agree that while it can be hard to get kids to eat a lot of veggies, when you pair those exact same veggies with a dip, the veggies are more apt to disappear.

And that goes for adults too.

I mean, I love vegetables, but I really don't like eating them plain. And I very much dislike eating them raw and plain. But pair them with this delicious Avocado Dip or this Sesame-free Hummus, or this Vegan Ranch Dip, or some other delicious dip, then those same not-so-tempting vegetables will be gone in a flash.

Of course, there are those people who don't like dips. Our oldest is one of those. I don't understand it, but he doesn't really like dips. Well, let's qualify that–he doesn't like dipping things into dips, and he doesn't like dressing on his salads, but but he will eat dips on rice, plain, or he'll spread them on breads, wraps, and such.

I think it's a texture thing, but that doesn't totally make sense since he will eat the same texture in another context, he doesn't like them.

So my non-dip-loving son, loves this dip, but he doesn't like dipping things into it. But he'll eat it with a spoon or he'll drizzle it onto Buckwheat Pancakes or Teff Waffles, or he'll even put it on Vegan Chocolate Ice Cream, but no way will you find him dipping any kind of fruit in it.

Come to think of it, he doesn't like fresh fruit anyhow so…..

I digress.

Anyhow, no matter your dipping desires, this Dairy-free Fruit Dip is delicious.  In fact, it's almost always gone super fast whenever I make it.

The Need for a Healthier Almond Butter Fruit Dip

I used to love those ooey gooey super sweet caramel apple dips when I was younger, but wow are they loaded with all kinds of things that I don't want to or can't eat anymore. 

high fructose corn syrup (linked to cancer!)

partially hydrogenated oils 

disodium phosphate

mono and diglycerides

potassium sorbate

white sugar (causes all sorts of issues)

Ick.

Since we've changed out lifestyle to be whole food and lower-carb, there was really no way I was going to be buying that for myself or my family. And truly, I never have. By the way, they are pricey too! And homemade dip is not. Frugal whole foodies, you will love this vegan fruit dip!

This dip, though it's not a caramelly dip, is really tasty.  And is made of only healthful ingredients.

And it's super fast to make!  My kind of busy mom–kids need something yummy to eat now–recipe.

How This Healthy Vegan Fruit Dip Came to Be

Most of the vegan fruit dips out here are loaded with dates. I love dates, but they are super high in carbohydrates (and sugars), something that is a no-no for those of us struggling with candida.  So I wanted to develop a recipe for a fruit dip that would work for our family. Since our oldest has a life-threatening allergy to dairy, it needed to not only be low-carb, but it also needed to be a dairy-free fruit dip.

I found several versions of nut butter based dips on a few websites, thought about what I liked about each of them, and then made a number of versions until I found just the right flavor.

This is it.  Just right sweetness with a touch of cinnamon to add the perfect extra something.

We even made a special trip to buy some apples to go with it since we didn't have any in the house (what was I thinking–making a dairy-free fruit dip without apples???)

My youngest son was totally thrilled about the whole thing. First of all, he loves apples. Second, he had never had a fruit dip before (and he really liked this one), and the grocery store we went to has a really fun mechanical horse that kids can ride on for just 1 penny! He rode with dad and brother while mom shopped.

How nice to have extra blessings added to an otherwise mundane las minute apple-buying errand.

Ways to Use this Super Versatile Almond Butter Fruit Dip / Sauce:

Fruit dip (of course) for apples, pears, bananas, strawberries. Please note that strawberries are loaded with pesticides.  Choose organic or non-sprayed if possible.) Apples, pears, and bananas taste the best.

Nut Snack Topping (use soaked and dehydrated, if possible)

Oatmeal or Hot Cereal Drizzle or your favorite breakfast cereal like this Homemade Cream of Rice (see my post on soaking grains.)

Syrup Alternative for pancakes or waffles like these Teff Waffles or these Buckwheat Pancakes

Cake Drizzle–this would taste fantastic on cakes like this Oatmeal Cake (my husband likes this option since he's not a frosting fan at all).  A friend of mine told me that she added chopped pecans to this recipe to make a “German Chocolate Cake” type of frosting for her favorite gluten free cake and she said it was great. Sounds like a fantastic idea! It would make a great lite frosting on these Paleo Carob Cupcakes too.

Popcorn Topping – how about dipping popcorn in this dip–or just drizzle it on top!

Baked Good Topping–on recipes like Focaccia Flax Bread or Oat Bran Muffins or Paleo Gingerbread Cookies

On a Spoon!

One nice thing about this Almond Butter Fruit Dip is that you get the wonderfully rich taste of almond butter with about half the calories and fat since you're thinning out the almond butter.  Of course, these are good fats, but all things in moderation and if you are needing to watch your caloric intake, this really helps.

This post may contain affiliate links from which I will earn a commission.

Recipe Notes for this Almond Butter Fruit Dip

Nut substitution: You can substitute other nut or seed butter as desired or needed. See my post on Homemade Nut or Seed Butter. Pecan would be especially nice. Sunflower will add a more peanutty taste to the final product.

Coconut milk alternative: Any other non-dairy milk such as coconut milk can be used instead of almond milk. My Easiest Almond Milk and Easiest Coconut Milk are great make-your-own options. Coconut and cashew milk will yield a creamier final product.

Sweetener alternative: You can use 2 Tbsp of any other healthy sweetener instead of stevia. However, if you use a liquid sweetener you may need to use a slightly different amount, so read this post for help with substituting sweeteners. Vegetable glycerine is a good option.

Alcohol-free vanilla extract option: In case you need to avoid alcohol (since it's not cooked off in this recipe, here is a link to an alcohol-free vanilla extract.

Topping Tip: Feel free to add more non-dairy milk to the dip to make a thinner dip or sauce for topping pancakes, hot cereals, and more.

You can alter this recipe as you like.

Some great variations include:

Use maple syrup for a more mapley taste (is that a word?)

Add chocolate or carob for a chocolatey treat!  Start with 2 Tbsp or carob or chocolate and go from there.

Add shredded coconut for a coconutty / nutty blend.  

Add chopped nuts for a chunky topping / dip.

Add cacao nibs or chocolate shaving for a chocolatey nutty dip or topping.

  Almond Butter Fruit Dip | Dessert Sauce (low carb, dairy and sugar free)

This Easy Healthy Fruit Dip is dairy and sugar free. Great not only as a dip, but also as a glaze or eaten right off the spoon!

1 cup organic almond butter ((see notes for nut-free alternatives))

1 cup coconut milk ((or other non-dairy milk))

2 scoops pure stevia extract powder ((1/16 tsp))

3 Tbsp xylitol ((see notes for alternative sweeteners))

1 tsp organic vanilla extract

1/2 tsp organic cinnamon

Place all ingredients in food processor or blender.

Mix until combined and smooth. (this is super quick in a Vitamix or other high-powered blender. 

Add additional non-dairy milk if desired.

Serve with fruit or other dippers, or on top of desserts. 

Store whatever you don't manage to polish off in the refrigerator.

I so hope you enjoy this healthy Almond Butter Fruit Dip as much as we do!

How will you most likely use this ?  As Dip, Spread, Drizzle, or on a Spoon :-)?

The post Almond Butter Fruit Dip (vegan, dairy-free, sugar free) appeared first on Whole New Mom.

[djossem]

Gluten Free Diet for Stomach Bloating

Gluten does not cause stomach bloating in most people. If you develop stomach bloating after eating gluten, the bloating is a sign of an underlying condition, such as gluten intolerance or an allergy to gluten. Stop eating gluten to determine if gluten is the cause of the bloating. Your doctor might recommend a gluten-free diet if your stomach bloating is related to an intolerance or allergy. Do not attempt to change your diet without the supervision of a medical doctor.

Conditions

The two conditions related to gluten are gluten intolerance and gluten allergy. Gluten is one of five proteins found in wheat, barley and rye. Gluten intolerance is the digestive system's inability to digest the gluten, which results in bloating, gas, diarrhea, nausea, cramping and stomach pain. A gluten allergy is not caused by the digestive system but rather is a hypersensitivity of the immune system. A gluten allergy will not cause stomach bloating, but will cause other symptoms to develop, such as asthma, hives and sinus congestion.

Foods to Avoid

Gluten is found in a wide variety of foods, and some medications contain gluten. When you’re on a gluten-free diet, you need to avoid the following ingredients: high-gluten flour, starch, wheat malt, semolina, durum, high-protein flour, bran, farina, bulgur, graham flour and wheat flour. Foods that commonly contain gluten include pasta, spelt, bread, cakes, cookies, breadcrumbs, crackers, cereals, couscous and cracker meal. Some processed food might contain gluten, such as ketchup and ice cream. Read the ingredients before eating any packaged food.

Foods to Eat

Foods that are naturally gluten-free include fruits, vegetables, chicken, fresh meats, fish, rice and soy. Eat baked goods and breads that are made with flours that are gluten-free, such as rice flour, soy flour, tapioca flour, corn flour and oat flour. Only purchase package foods that are labeled “gluten-free.” These foods not only are made without gluten flours but also are not processed on equipment that is shared with gluten products. Foods that are considered gluten-free include nuts, yucca, buckwheat, arrowroot, flax, millet, quinoa and potatoes.

Considerations

Although you might be attempting to avoid gluten, eating even a small amount can cause serious complications if you’re gluten intolerant or have an allergy to gluten. Eating a tiny amount of gluten if you’re intolerant can cause permanent damage to your intestines. A gluten allergy can lead to anaphylactic shock, a severe and deadly allergic condition.

Dairy

A few dairy products are lactose free. These products include soy-based canned nutrition drinks such as Ensure, lactose-free milk, non-dairy creamers, rice milk and soy milk.

Bread and Starches

Breads that are made without milk are safe from lactose, such as Italian and French breads. Other lactose-free starches include cereal made without milk, pasta, potatoes, rice barley, cooked grains, rice cakes, Saltines and whole-grain crackers.

Fats

Sources of fat that do not contain lactose include margarine that is made without butter or milk, non-dairy creamers, oils, shortening and some salad dressings.

Fruits and Vegetables

All fresh fruits and vegetables are lactose free, including fruit and vegetable juices. Any cooked or baked fruits and vegetables that are made without milk products are lactose free as well.

Meat and Substitutes

All freshly-cooked, plain meats, fish and poultry are lactose free (meaning no dairy ingredients have been added). Meat substitutes that do not contain lactose include cooked dried beans or peas, peanut butter and other nut butters, peanuts, seeds, soy cheeses, soybean products and tofu products.

Soups, Sauces and Seasonings

Most soups and sauces are made with some form of dairy. Plain herbs and spices are safe choices. Other lactose-free ingredients include vegetable or meat soups that do not contain milk, gravies that are made with water, broth, bouillon and consommé.

Desserts

There are many sweets and dessert options that do not contain lactose. Angel food cake, frozen pureed fruit bars, fruit ices, sorbets, gelatin desserts without added milk or whipped cream products, honey, sugar, syrup, molasses and powdered sweeteners. Jellies, jams and preserves are safe to eat. There are pies, cakes or other baked goods that are made without milk as well.

Other Ingredients

Other food ingredients that are lactose free include calcium propionate, calcium carbonate, calcium citrate, calcium phosphate, cocoa butter, cocoa powder, coconut butter, coconut cream, cream of tartar, creamed honey, fruit butter, glucono delta-lactone, lecithin oleoresin, malted barley, grain-based malts, malt liquor, malt vinegar, milk thistle and shea butter.

Gluten-Free Diet for Ulcerative Colitis

By Adam Cloe ; Updated August 14, 2017

Gluten is a compound in many foods and has been linked to certain digestive problems, such as celiac disease. Although gluten has not been implicated in ulcerative colitis, you may try to follow a gluten-free diet if you are concerned that food is making your symptoms worse, particularly because the symptoms of gluten intolerance are similar to those of ulcerative colitis.

About Gluten

Gluten is the name for a group of proteins and peptides, include gliadin, that are found in many grains. Grains that contain gluten include rye, wheat and barley. Celiac disease is a condition in which eating gluten causes inflammation of the small intestine. The intestinal inflammation results in severe pain, diarrhea and other problems of the digestive tract. Gluten intolerance is another condition for which you must follow a gluten-free diet.

Ulcerative Colitis

Similar to gluten intolerance, ulcerative colitis is another disorder that causes inflammation of the intestines. Ulcerative colitis typically only affects the large intestine, also known as the colon. Ulcerative colitis can also cause abdominal pain and diarrhea as a result of inflammation of the intestines. Patients with ulcerative colitis may also develop rectal bleeding, constipation and unintended weight loss. Ulcerative colitis is a serious medical condition that can cause debilitating symptoms. Because this condition is caused by the immune system attacking the lining of the large intestine, it can be difficult to treat.

Ulcerative Colitis and Diet

There is no conclusive evidence that ulcerative colitis is caused by diet, but some foods may exacerbate your symptoms. Typically gluten is not considered a food that will trigger ulcerative colitis; instead, dairy products, beans, broccoli, popcorn, alcohol, caffeine, raw fruits and vegetables and carbonated beverages are associated with triggering flare-ups of ulcerative colitis. However, if you notice that your symptoms are worse after consuming gluten, you should avoid all foods made with barley, rye or wheat.

Considerations

The symptoms of ulcerative colitis and gluten intolerance are similar, and it is possible to have both conditions simultaneously, in which case a gluten-free diet is essential. However, the two conditions affect different parts of the intestines and are caused by different kinds of immunological problems. As a result, if you have ulcerative colitis, it is unlikely that following a gluten-free diet will relieve your symptoms. Talk to your doctor before making significant changes to your diet.

Gluten Free Diet for Stomach Bloating Easy to Digest, Exercises, Extreme Weight Loss, Fitness, Fitness Monkey, fitness world, Nutrition via Best Fooz http://bit.ly/2URLo75

#Easy to Digest #Exercises #Extreme Weight Loss #Fitness #Fitness Monkey #fitness world #Nutrition

[nancygduarteus]

The People Who Eat the Same Meal Every Day

Vern Loomis, a retired structural draftsman in West Bloomfield, Michigan, had a standard office lunch: a peanut-butter sandwich, with various fruit, vegetable, and dessert accompaniments. He ate this, he estimates, nearly every workday for about 25 years.

His meal underwent slight modifications over time—jelly was added to the sandwich in the final five or so years—but its foundation remained the same. The meal was easy to prepare, cheap, and tasty. “And if you happen to be eating at your desk … it was something that was not too drippy,” he told me, so long as one applied the jelly a bit conservatively.

Last year, Loomis retired from his job but not his lunch, which he still eats three or four days a week (now with sliced bananas instead of jelly). “I never stopped liking it,” he says. “I still do.”

Loomis may be uncommonly dedicated to his lunchtime ritual, but many share his proclivity for routine. One of the few existing surveys of people’s eating habits estimated that about 17 percent of British people had eaten the same lunch every day for two years; another indicated that a third of Brits ate the same lunch daily. But it’s hard to say for sure how common this really is, since these surveys tend to have been conducted by food purveyors, who might be inclined to exaggerate the ruts that diners are stuck in (and then try to sell them a way out). Still, loyalists who stick to a single meal for months or years—they are out there.

[Read: The problems home cooking can’t solve]

Some of them are public figures whose monotonous diets have been revealed in interviews—they are college-football coaches, fitness-chain CEOs, TV personalities, fashion designers, dead philosophers, Anderson Cooper. Depending on the context, eating the same thing every day can come off as a moderately charming quirk, an indictment of one’s lack of creativity, or a signal of professional focus and drive.

Whatever the symbolism, these people’s behavior is not doing them harm. Marion Nestle, a professor of nutrition and food studies at New York University and the author of several books about nutrition and the food industry, says the consequences of eating the same lunch every day depend on the contents of that lunch and of the day’s other meals. “If your daily lunch contains a variety of healthful foods,” she says, “relax and enjoy it.”

So there is nothing wrong with this habit. In fact, there are many things right with it. I spoke with about half a dozen people who, at one time or another, have eaten the same thing for lunch every day. Together, their stories form a defense of a practice that is often written off as uninspired.

Many of the people I talked with emphasized the stress-reducing benefits of eating the same thing each day. Amanda Respers, a 32-year-old software developer in Newport News, Virginia, once ate a variation on the same home-brought salad (a lettuce, a protein, and a dressing) at work for about a year. She liked the simplicity of the formula, but the streak ended when she and her now-husband, who has more of an appetite for variety, moved in together six years ago. Would she still be eating the salad every day if she hadn’t met him? “Oh heck yeah,” she told me. “It would’ve saved so much time.”

Sharilyn Neidhardt, a photo editor in New York City, once found solace in regularity. About a decade ago, she switched jobs, and her new one stressed her out. “There were phones ringing constantly and there were people yelling all the time,” she recalls. One thing that Neidhardt found soothed her and gave her a measure of control over her day: She picked up a spicy noodle dish called tantanmen from the same ramen restaurant every lunch break. She did this for “a minimum of six months,” after which she got tired of the meal (and its cost) and, perhaps more important, settled into the new job.

Eating the same thing over and over can also simplify the decisions people make about what they put into their bodies. Currie Lee, a 28-year-old resident of Los Angeles who works in retail, has some food allergies, and keeping her lunch unchanged “makes it easy” to eat around them. For about six months, at her previous job, she brought overnight oats every day; her current go-to is a turkey sandwich with hummus, avocado, arugula, and cheese, on gluten-free bread.

Lee’s eating habits are not just a function of her allergies, though. She likes that eating the same thing makes grocery shopping simpler, brings consistency to her sometimes chaotic schedule, and made it less likely she’d spend the money at the “$12-salad place” near her previous office. Besides, she really likes the things she brings. “I’m not eating, like, a PB&J every day,” she says. “I try to make it taste good and interesting.” (I did not tell Vern Loomis what Lee apparently thinks of his lunch.)

Chloe Cota, a computer engineer in New York City, does not have as strict a lunchtime regimen as others described in this story, but she has noticed that when her company brings in catered lunch, she always picks a salad when it’s available. She came to think of this default selection as reducing her “cognitive overhead”—a way of not expending mental energy on something that wasn’t a high priority for her.

“Lunch variety doesn't really matter to me,” she says. “I would be perfectly happy to eat the same Caesar salad or peanut-butter-and-jelly sandwich every day.” Similarly, she has devised a standard “work uniform” (one of her many pairs of black leggings, plus a T-shirt), which helps streamline her morning routine. She says she took inspiration from tech moguls such as Steve Jobs and Mark Zuckerberg, who essentially automated their own daily attire decisions in the name of reducing cognitive overhead.

The salad station, Cota says, is also an opportunity for her to practice “mindful eating,” something she started doing as part of her recovery from an eating disorder she developed in high school. She says it helps to know that the foods available to her in that moment are ones she knows she likes, which “short-circuits that whole negative space in my brain where I might get back into those disordered behaviors.”

For some people, the repetition in their daily food preparation is in the meals they make for other people. Ambreia Meadows-Fernandez, a 26-year-old writer in Cheyenne, Wyoming, cooks the same meal—“a meat and rice,” sometimes with some vegetables—for her 3-year-old son most nights of the week. “It made it simple in a way that there was less stress about what to give him,” she says. He usually gets a peanut-butter-and-jelly sandwich for lunch, and doesn’t seem to mind the lack of variety.

Of course, most people around the world who eat the same thing every day aren’t doing so voluntarily. “I would say most people most of the time have little choice in their staple,” says Paul Freedman, a historian at Yale and the author of Ten Restaurants That Changed America. “If they live in a rice culture, they will have rice for every meal; ditto potatoes.” The cooking fat used—say, butter or ghee—generally remains the same as well.

The variety, Freedman says, usually comes from “relishes,” the food-anthropology term for flavor-adding ingredients such as spices, vegetables, and modest amounts of meat (like bacon). “This staple + fat + relish combination is what dominated eating in traditional peasant cultures,” he wrote in an email.

When I asked Krishnendu Ray, a food-studies scholar at NYU, about dietary variety, he said: “Newness or difference from the norm is a very urban, almost postmodern, quest. It is recent. It is class-based.” So, when accounting for the totality of human experience, it is the variety-seekers—not the same-lunchers—who are the unusual ones.

I should reveal that my interest in this subject is not purely philosophical. Nearly every workday for the past five or so years, sometime during the 1 o’clock hour, I have assembled a more or less identical plate of food: Bean-and-cheese soft tacos (topped with greens, salt, pepper, and hot sauce), with baby carrots, tempeh, and some fruit on the side. And almost invariably, I see the same colleague in our communal kitchen, who asks with delight, “Joe, what are you having for lunch today?” The types of bean and cheese rotate, as does the fruit—which depends on the season—but I do not inform my co-worker of these variations when I laugh off her very clever and funny question.

The people I talked with recounted similar experiences of having co-workers harmlessly joke about their meals, like “How was that sandwich today, Vern? Did you use crunchy or plain?” Currie Lee’s former colleagues, aware that she adored horses, found her regular meal particularly amusing, saying things like “Oh, there’s Currie with her oats.”

Lee thought these comments were just regular workplace small talk. But perhaps there is more to them, and eating the same thing each day reveals something deeper about who people are, or at least perceived to be. Amanda Respers, the yearlong eater of salads, says that “we bring a little bit of home when we eat lunch at work,” and naturally people’s outside-of-work identities are a subject of interest. What does eating the same thing each day say, then? “No offense, but it gives the impression that you’re a little bit boring,” she says.

Personally, I think Respers is on to something, though I’d draw a slightly different conclusion. The daily rituals of office life are characterized by their monotony and roteness, and bringing a different lunch each day is a sunny, inspired attempt to combat all the repetition. I do genuinely appreciate the optimism of those attempts. But in my mind, eating the same thing for lunch each day represents a sober reckoning with the fundamental sameness of office life. It seems like an honest admission that life will have some drudgery in it—so accept that and find joy elsewhere instead of forcing a little bit of novelty into a Tupperware and dragging it along on your commute.

But I am probably overthinking this. Ultimately, I am partial to Vern Loomis’s analysis of what prompted his co-workers to poke fun at his peanut-butter sandwich: “Maybe [they did so] just out of good humor, or maybe guilt that they’re not eating as healthy—that they’re eating a greasy burger or something—or going out and spending $15 for a lunch when mine only cost 80 cents.”

“Jealousy,” he concluded. “I think it’s jealousy.”

from Health News And Updates https://www.theatlantic.com/family/archive/2019/03/eating-the-same-thing-lunch-meal/584347/?utm_source=feed

[ionecoffman]

The People Who Eat the Same Meal Every Day

Vern Loomis, a retired structural draftsman in West Bloomfield, Michigan, had a standard office lunch: a peanut-butter sandwich, with various fruit, vegetable, and dessert accompaniments. He ate this, he estimates, nearly every workday for about 25 years.

His meal underwent slight modifications over time—jelly was added to the sandwich in the final five or so years—but its foundation remained the same. The meal was easy to prepare, cheap, and tasty. “And if you happen to be eating at your desk … it was something that was not too drippy,” he told me, so long as one applied the jelly a bit conservatively.

Last year, Loomis retired from his job but not his lunch, which he still eats three or four days a week (now with sliced bananas instead of jelly). “I never stopped liking it,” he says. “I still do.”

Loomis may be uncommonly dedicated to his lunchtime ritual, but many share his proclivity for routine. One of the few existing surveys of people’s eating habits estimated that about 17 percent of British people had eaten the same lunch every day for two years; another indicated that a third of Brits ate the same lunch daily. But it’s hard to say for sure how common this really is, since these surveys tend to have been conducted by food purveyors, who might be inclined to exaggerate the ruts that diners are stuck in (and then try to sell them a way out). Still, loyalists who stick to a single meal for months or years—they are out there.

[Read: The problems home cooking can’t solve]

Some of them are public figures whose monotonous diets have been revealed in interviews—they are college-football coaches, fitness-chain CEOs, TV personalities, fashion designers, dead philosophers, Anderson Cooper. Depending on the context, eating the same thing every day can come off as a moderately charming quirk, an indictment of one’s lack of creativity, or a signal of professional focus and drive.

Whatever the symbolism, these people’s behavior is not doing them harm. Marion Nestle, a professor of nutrition and food studies at New York University and the author of several books about nutrition and the food industry, says the consequences of eating the same lunch every day depend on the contents of that lunch and of the day’s other meals. “If your daily lunch contains a variety of healthful foods,” she says, “relax and enjoy it.”

So there is nothing wrong with this habit. In fact, there are many things right with it. I spoke with about half a dozen people who, at one time or another, have eaten the same thing for lunch every day. Together, their stories form a defense of a practice that is often written off as uninspired.

Many of the people I talked with emphasized the stress-reducing benefits of eating the same thing each day. Amanda Respers, a 32-year-old software developer in Newport News, Virginia, once ate a variation on the same home-brought salad (a lettuce, a protein, and a dressing) at work for about a year. She liked the simplicity of the formula, but the streak ended when she and her now-husband, who has more of an appetite for variety, moved in together six years ago. Would she still be eating the salad every day if she hadn’t met him? “Oh heck yeah,” she told me. “It would’ve saved so much time.”

Sharilyn Neidhardt, a photo editor in New York City, once found solace in regularity. About a decade ago, she switched jobs, and her new one stressed her out. “There were phones ringing constantly and there were people yelling all the time,” she recalls. One thing that Neidhardt found soothed her and gave her a measure of control over her day: She picked up a spicy noodle dish called tantanmen from the same ramen restaurant every lunch break. She did this for “a minimum of six months,” after which she got tired of the meal (and its cost) and, perhaps more important, settled into the new job.

Eating the same thing over and over can also simplify the decisions people make about what they put into their bodies. Currie Lee, a 28-year-old resident of Los Angeles who works in retail, has some food allergies, and keeping her lunch unchanged “makes it easy” to eat around them. For about six months, at her previous job, she brought overnight oats every day; her current go-to is a turkey sandwich with hummus, avocado, arugula, and cheese, on gluten-free bread.

Lee’s eating habits are not just a function of her allergies, though. She likes that eating the same thing makes grocery shopping simpler, brings consistency to her sometimes chaotic schedule, and made it less likely she’d spend the money at the “$12-salad place” near her previous office. Besides, she really likes the things she brings. “I’m not eating, like, a PB&J every day,” she says. “I try to make it taste good and interesting.” (I did not tell Vern Loomis what Lee apparently thinks of his lunch.)

Chloe Cota, a computer engineer in New York City, does not have as strict a lunchtime regimen as others described in this story, but she has noticed that when her company brings in catered lunch, she always picks a salad when it’s available. She came to think of this default selection as reducing her “cognitive overhead”—a way of not expending mental energy on something that wasn’t a high priority for her.

“Lunch variety doesn't really matter to me,” she says. “I would be perfectly happy to eat the same Caesar salad or peanut-butter-and-jelly sandwich every day.” Similarly, she has devised a standard “work uniform” (one of her many pairs of black leggings, plus a T-shirt), which helps streamline her morning routine. She says she took inspiration from tech moguls such as Steve Jobs and Mark Zuckerberg, who essentially automated their own daily attire decisions in the name of reducing cognitive overhead.

The salad station, Cota says, is also an opportunity for her to practice “mindful eating,” something she started doing as part of her recovery from an eating disorder she developed in high school. She says it helps to know that the foods available to her in that moment are ones she knows she likes, which “short-circuits that whole negative space in my brain where I might get back into those disordered behaviors.”

For some people, the repetition in their daily food preparation is in the meals they make for other people. Ambreia Meadows-Fernandez, a 26-year-old writer in Cheyenne, Wyoming, cooks the same meal—“a meat and rice,” sometimes with some vegetables—for her 3-year-old son most nights of the week. “It made it simple in a way that there was less stress about what to give him,” she says. He usually gets a peanut-butter-and-jelly sandwich for lunch, and doesn’t seem to mind the lack of variety.

Of course, most people around the world who eat the same thing every day aren’t doing so voluntarily. “I would say most people most of the time have little choice in their staple,” says Paul Freedman, a historian at Yale and the author of Ten Restaurants That Changed America. “If they live in a rice culture, they will have rice for every meal; ditto potatoes.” The cooking fat used—say, butter or ghee—generally remains the same as well.

The variety, Freedman says, usually comes from “relishes,” the food-anthropology term for flavor-adding ingredients such as spices, vegetables, and modest amounts of meat (like bacon). “This staple + fat + relish combination is what dominated eating in traditional peasant cultures,” he wrote in an email.

When I asked Krishnendu Ray, a food-studies scholar at NYU, about dietary variety, he said: “Newness or difference from the norm is a very urban, almost postmodern, quest. It is recent. It is class-based.” So, when accounting for the totality of human experience, it is the variety-seekers—not the same-lunchers—who are the unusual ones.

I should reveal that my interest in this subject is not purely philosophical. Nearly every workday for the past five or so years, sometime during the 1 o’clock hour, I have assembled a more or less identical plate of food: Bean-and-cheese soft tacos (topped with greens, salt, pepper, and hot sauce), with baby carrots, tempeh, and some fruit on the side. And almost invariably, I see the same colleague in our communal kitchen, who asks with delight, “Joe, what are you having for lunch today?” The types of bean and cheese rotate, as does the fruit—which depends on the season—but I do not inform my co-worker of these variations when I laugh off her very clever and funny question.

The people I talked with recounted similar experiences of having co-workers harmlessly joke about their meals, like “How was that sandwich today, Vern? Did you use crunchy or plain?” Currie Lee’s former colleagues, aware that she adored horses, found her regular meal particularly amusing, saying things like “Oh, there’s Currie with her oats.”

Lee thought these comments were just regular workplace small talk. But perhaps there is more to them, and eating the same thing each day reveals something deeper about who people are, or at least perceived to be. Amanda Respers, the yearlong eater of salads, says that “we bring a little bit of home when we eat lunch at work,” and naturally people’s outside-of-work identities are a subject of interest. What does eating the same thing each day say, then? “No offense, but it gives the impression that you’re a little bit boring,” she says.

Personally, I think Respers is on to something, though I’d draw a slightly different conclusion. The daily rituals of office life are characterized by their monotony and roteness, and bringing a different lunch each day is a sunny, inspired attempt to combat all the repetition. I do genuinely appreciate the optimism of those attempts. But in my mind, eating the same thing for lunch each day represents a sober reckoning with the fundamental sameness of office life. It seems like an honest admission that life will have some drudgery in it—so accept that and find joy elsewhere instead of forcing a little bit of novelty into a Tupperware and dragging it along on your commute.

But I am probably overthinking this. Ultimately, I am partial to Vern Loomis’s analysis of what prompted his co-workers to poke fun at his peanut-butter sandwich: “Maybe [they did so] just out of good humor, or maybe guilt that they’re not eating as healthy—that they’re eating a greasy burger or something—or going out and spending $15 for a lunch when mine only cost 80 cents.”

“Jealousy,” he concluded. “I think it’s jealousy.”

Article source here:The Atlantic

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A Dietitian Makes It Easy for You to Choose the Best Alternative Milk

Drinking milk from a cow seems like a thing of the past these days. Whether it’s a true milk allergy, lactose intolerance, a vegan diet, wanting to be more like that celebrity who only drinks almond milk, or because the doc said it’s bad—there are plenty of reasons people are going dairy-free.

Trendy or not, if cow's milk doesn't work for you, you're in luck because there has been an explosion of “milked” nuts, seeds, legumes, and grains in the past couple of years. As a registered dietitian, I’m not a dairy fanatic but I’m also not against it. I happily enjoy my two-percent plain Greek yogurt each morning but have gravitated toward using unsweetened almond milk in my coffee. But with more milk alternatives popping up, I can see why decisions in the milk aisle might be tough!

So whether you’re intolerant to dairy or you’re hedging your bets and want to live a more plant-based lifestyle, let’s dive into the most popular alternative milks on the market and what to look out for when you're shopping. Because, really, we don't need one more overwhelming decision to make when it comes to our health.

What to Look for in Alternative Milks

While I wish I could give you a black-and-white answer, the truth is, which milk you choose depends on a number of different factors—and sorry to say it, but there’s really no “best choice,” as they each offer something different when it comes to taste and nutritional. Whether you’re looking for a product to help boost your overall protein intake, help keep you in ketosis, or you want another way to reduce your carbon footprint, there’s a “milked” option for just about everyone. But before we talk about the different types, here are a few things to consider as you’re perusing the aisles or sitting on your couch, ordering Amazon Fresh.

1. Added Sugar If sugar is one of the first three ingredients listed on the nutritional label, I’d stop right there. This one always baffles me because most of these milks taste just fine without added sugar, so why put it in there? Most alternative milks come with an unsweetened option, so always opt for that.

2. Too Many Additives It's hard to find an alternative milk that doesn't have any additives. And some of those hard-to-pronounce additives aren't as scary as they sound. But it's a best practice to look for brands with fewer ingredients. There has been a lot of discussion around carrageenan, a thickener and stabilizer in tons of foods and beverages, lately. It’s been a controversial topic due to some reports of its pro-inflammatory and potentially toxic effects on the gut. There is preliminary science on both sides of this argument, which means, yup, we really don’t know what’s what just yet. But many companies have opted to drop it in favor of other alternatives like guar gum, gellan gum, and tapioca starch, all of which serve to give alternative milks a thicker and creamier texture.

Though more thorough studies are needed to determine if it's really harmful, I prefer to look for carrageenan-free. While it doesn’t appear to be harmful to most individuals, there are people who believe they do have a true sensitivity to it and fare better without. My recommendation is to choose a product without it if possible, but don't make yourself crazy, especially if you haven't noticed any negative side effects after drinking alternative milks.

3. Fortification Most nondairy milks are fortified with calcium, vitamin D and B12, which is a good thing, but it’s not true for all brands, and the amounts can vary widely. Read labels carefully and be sure you’re getting these nutrients from other food sources too.

4. Cost Most of the "cleaner" plant-based milks (a.k.a. the ones that don't have a long shelf life because they don't contain a ton of additives) tend to have a higher price point. I'm going to leave this decision up to you, but I just want to prevent you from suffering from sticker shock. I could also say, "Save a buck and make your own!" but nuts are expensive, and time is precious! So, you do you when it comes to how much money and time you want to spend on your alternative milk obsession.

Now, let's break down the differences among your options.

Soy Milk

Soy was one of the first alternative milks to gain popularity. Of all the alternatives, soy is most similar to cow's milk when comparing nutrition labels, particularly in its protein and calcium content. Some consumers might be wary of soy products due to their phytoestrogen and GMO content, but there aren't enough conclusive studies to suggest that people should avoid soy completely. Soy is full of isoflavones, which may be protective against certain health issues like cardiovascular disease and cancer.

Verdict: If I'm drinking soy milk, I always opt for organic, but I also look for carrageenan-free. This used to be my go-to choice, but sorry, soy milk, I'm enjoying almond more these days.

Hemp Milk

Hemp milk hasn't really stolen the spotlight like some other milks have (we see you, oat milk). But it is made from cannabis seeds, so TBD if this milk will have a moment like all of the other cannabis-based products out there. The upside of this milk is it is a great source of omega-3 polyunsaturated fat and packs in some protein (about 2 to 3 grams per cup). It's also usually made with sugar since the taste, if you ask me, is less than appetizing. Whatever you imagined hemp milk to taste like, it’s probably worse.

Verdict: It's a great option for anyone looking for a vegan-friendly, allergy-friendly, and omega-3 rich nutritional option... if you can stomach the taste. But maybe that's just me.

Rice Milk

Similar to hemp, rice milk has been around for a while, but it's not really stepping up as the next star at your local coffee shop. Where rice milk does shine: It's an easy one to drink for people with any soy, nut, or gluten allergies.

Verdict: Its sugar content is typically higher than cow's milk, it's rather low in protein, and the taste is a bit watery and sweet, but hey, if you've got allergies, this one is a good choice.

Coconut Milk

Of the plant-based milks out there, coconut is the highest in saturated fat with zero in the protein department. But if you're adding protein in other ways, this is a good one because it's one of the more allergy-friendly options for those intolerant to dairy, soy, or nuts (coconut is considered a fruit, not a nut).

Verdict: Coconut is typically lower in sugar and calories and not a bad option if you’re into the taste. And for you keto fans out there, coconut milk is a source of those precious MCTs (medium chain triglycerides). If you don’t know 'em, MCTs have been touted for their ability to be rapidly absorbed by the body and more readily used as fuel than other types of fat. Which means we store less and use more—and since the ketogenic diet is a very high-fat diet overall, this type of fat is coveted by those who are on it.

Pea Protein Milk

One of the newer kids on the block is pea milk, and Ripple seems to be the hot brand out there. And with it's original and unsweetened versions, the company may be onto something. This milk is comparable to low-fat cow’s milk in its calorie, protein, and fat content but is superior in that the sugar clocks in at 6 or fewer grams per cup.

Verdict: I think pea-based milk is a solid option if you miss your cow's milk. Taste-wise, it’s pretty mild with a similar texture to dairy, making it a very acceptable substitute.

Oat Milk

This sh*t is so popular there’s actually a shortage right now. Coffee shops are catching on to the demand, with the exception of Starbucks, and offering this guy for your morning latte. Besides the fact that it’s delicious, it boasts a higher protein content than most of the plant-based options. It’s also a higher source of fiber than other alternative milks, so if you can find it, give it a try.

Verdict: Oat milk is so creamy, so this is an excellent choice when you're looking for a latte that resembles the two-percent milk ones of your past. It's also naturally sweet so the sugar content is a bit higher, but for this kind of creaminess, it might be worth it.

Nut Milks

So they’ve officially milked every nut there is, and if they haven’t, it’s merely a matter of time. Each nut has its own unique vitamin and mineral profile, but they all share pretty similar macronutrient profiles: relatively low in calories and carbohydrates, little protein, and moderate fat content. Almond milk (the OG of the nut milks) also happens to be a great natural source of calcium.

Verdict: When it comes to taste, some nut milks might taste a little watered down/nothing like the nut they are made with, which brings us to the previous point: Look for brands with fewer additives! One of my favorite brands is Elmhurst. It just launched a line of unsweetened milks where the ingredient list is only the featured nut (and they milk all of them) and water. Let's just say, I’m definitely making my hot chocolate with walnut milk from now on.

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Top 10 Foods that Are Easily Digested

You want to live a healthy life. The problem is your gut. Some of the foods your doctor recommends are not digesting that well. You feel uncomfortable every day, and it is not because of an intolerance or allergy. It is just the fact that your body is finding it hard to break down the foods.

There are also issues with acid reflux. You cannot seem to get rid of the burning sensation in your chest because your stomach constantly seems to be working.

You want something that is easy to digest. With a properly working digestive system, you feel like you can do more. You are not as sluggish or tired all the time, and you certainly are not in pain or discomfort. It is time to get more nutrients from your food because they break down and are released through the digestive lining better.

Here are ten foods that you will need to add to your list. They are all easy to digest and will offer a range of other health benefits. The great news is all are easy to find, although a couple will be in your international foods aisle.

 Add More Yogurt to Your Diet

Unless you are lactose intolerant, have a dairy allergy, or are a vegan, yogurt will be something that you want to add to your shopping list. The downside to yogurt that we need to get out of the way first is that it is a dairy product. It is made with milk in most of cases.

However, you can get lactose and dairy free yogurts. They will be a little more expensive but usually use almond or soy milk to create instead. Just make sure they do not have added sugars thrown in to get the same taste and creaminess of other yogurts. In fact, when getting any yogurt, you will need to make sure it is plain. Those with sugars are not easily digested at all!

Back to the benefits. Yogurt is full of good bacteria. It will help to add the levels of good bacteria in your gut, meaning you can overpower the bad. Yes, there are good bacteria, which will help with the digesting process and support your immune system.

At the same time, yogurt is packed with calcium, protein, and other nutrients. Greek yogurt is especially good for you when you want to top up on the amount of protein you get in your diet, as it tends to remove the whey that causes many health problems. Just a couple of tablespoons as a base for your fruit smoothie will be enough to benefit considerably. You can also add a couple of tablespoons to whole fruit for a delicious and healthy dessert at the end of the day.

An Avocado a Day

While you have likely heard the saying “an apple a day, keeps the doctor away,” the rule is apter when it comes to avocados. This fruit tends to get a bad reputation because of its fatty nutrients, but it is the fat that is the healthy and good part. Fat makes this food easily digestible.

Avocados are full of unsaturated fats that will help to support the metabolic health. Your body can turn the unsaturated fats into ketones for energy, making it easier to absorb and use up the potassium, fiber, and other nutrients you add to the body.

On top of that, avocados are soft. They are easy on the stomach and do not raise the pH level. Your stomach does not need to create as much acid, so you do not suffer from as much acid reflux. Mash avocado to make it even easier for your digestive system. You can make your guacamole, which will help with sticking to a healthy diet.

 Throw in More Chicken Breasts

Poultry is the best meat in the world. Chicken and turkey breasts are the ones that you want to focus on more in your diet, with some fish to break up the monotonous feeling. Make sure you get skinless chicken breasts to get rid of all the fat and only consume the proteins.

Lean protein does not have any protein. This can be beneficial. Fiber can sometimes clog up the digestive system if you get too much of it. If your diet is not used to fiber, you can feel uncomfortable and bloated from adding more in. Since you do not get the fiber, you do not get the downsides.

Make sure you chew your chicken fully. Unchewed poultry can be hard to break down, and your body will need to create more stomach acid to manage it. Opting for boiled, grilled and baked chicken is also more beneficial. You will get rid of the saturated fats that can cause havoc on your digestive system.

Try Salmon Now and Then

As mentioned, fish is a good way to balance out the boring poultry. It can also be one of the best foods to digest. Salmon especially offers a range of health benefits and is very easy on the whole body. You will get plenty of healthy omega-3 fatty acids, which offers a range of other health benefits.

Fishes are full of protein, while being low in cholesterol and fat. While protein can take time to digest, that is not because it is difficult. It is just because it there is a lot more nutritious goodness to get through. Fish is light and crumbles easily, without raising the pH levels within the body.

You do not just need to rely on salmon, which can cost a lot. Opt for white fishes instead. Haddock, cod, and other non-oily fishes tend to be better for the digestive system. They do not have as many fats to process. Even too many healthy oils can be bad for you.

Start Your Day with Oatmeal

While too much fiber can cause some problems, not getting enough can also be an issue. One of the best ways to start your day is with a bowl of oatmeal. You will find that you are set up for the whole morning and will not feel the need to eat until closer to lunchtime.

Oatmeal is packed with fiber. It has no cholesterol and even helps to lower the bad cholesterol levels in your body. You will feel fuller for longer, without putting excess pressure on your intestines or colon.

The fiber in oatmeal is soluble. That means the water absorbs it in your body. It does not take up as much room as insoluble fiber, which can cause your digestive system to back up while trying to push through the waste. Soluble fiber will soften the stools easier, helping you get over constipation a lot sooner.

Worried that your oatmeal will be boring? Spicing it up is another way to helps support the digestive system. You can add plenty of fruit and spices to your porridge. Try some apple and cinnamon, some blueberries and raspberries, or banana with nutmeg. The extra ingredients will add more fiber and other nutrients to your diet. They are easy for the stomach to break down, especially if you chew every little bit.

Steel cut oats are the best for easy digestion.

Try More Brown Rice Dishes

Rice gets a bad reputation, but you want to stock up on brown rice. While you do have the carbs, you will get a helping of complex carbs. They are full of fiber, which means they do not have the instant effect on the blood sugar levels. In fact, because of the mixture of fiber and carbs, you get an instantly satisfying meal that will take time to leave the body. You eat less without feeling the issue in the gut like you do with white rice.

Brown rice also soaks in plenty of water. This helps with the digestive process. Your body needs water to be able to soak up the soluble fiber. The water will also help to remove waste from the system, making it easier for the whole digestive system to work effectively. There is also the benefit of water helping to balance the strong pH levels in the stomach.

There is no need to add anything special to your brown rice. Prepare it as you would with white rice. You can add other herbs in if you want. The downside is brown rice needs longer to cook fully, as the fiber can keep it a little harder.

Try More Egg Dishes

Most people will be able to eat eggs. It is only vegans who avoid them. You can eat both the white and yolk of an egg without suffering from many digestive complaints. If you want to avoid the calories, then the whites are the best part, but the yolk tends to have the most protein.

While you likely think of chicken eggs first, you can also get duck and goose eggs. Any type is easy for the body to digest and gain all the nutrients from them. Larger eggs do have more nutrients and are still easy for the digestive system.

Scramble, poach or boil your eggs for easier digestion. They tend to have more liquids in them to support the digestive process. Fried eggs will also have the fats to think about, which is the part that makes them harder to digest.

 Try a Banana a Day for Good Digestion

You may have heard that bananas are bad for you. They are full of natural sugar, which tends to give them a bad reputation. However, they are also full of fiber, potassium, and many other nutrients. They are certainly worth adding to your diet, especially when you consider how easy they are on the digestive system. Humans have eaten a banana for millennia, and there are very few reported cases of digestive problems.

Most of the fruit is good for the digestive system, (except berries) but a banana is one of the best. You will get plenty of vitamin C to help support your immune system, and the potassium helps to rebalance electrolytes and prevent cramping in the muscles.

You just must peel a banana and eat it for the benefits. Of course, you can blend it down or mash it to make it easier on the digestive system. These two methods will also help release more of the nutrients into the body. Cooking a banana will make it harder to digest, as will adding it to other foods.

 Opt for Sauerkraut for Something Different

Are you a little fed up with the same dishes repeatedly? How about adding a new ingredient? You want something easy to digest, so you will want to turn to the German ingredient sauerkraut. This is fermented cabbage, so you are getting plenty of nutrients while you include an ingredient that is super easy to digest.

Sauerkraut has lactic acid bacteria that helps to remove the bad bacteria from the gut, in a similar way to yogurt’s probiotics. You also get all the nutritional benefits of cabbage, which means plenty of fiber and nutrients for your body.

You can make your own sauerkraut by fermenting a cabbage. However, you can also buy it at the grocery store to make your life easier. It does not matter what type of cabbage you use. They are all the same!

 Try Kimchi for Something Oriental

This may be food that you have not heard of, but that does not make it any less good for you. Kimchi is another fermented food and this time from Korean. It is also spicy, which speeds up the metabolism and helps with the digestive process. In fact, it is the spice that makes this food so easy to digest and you will find it much easier to lose weight.

Kimchi is often found in Korean restaurants, working as a palate cleanser between meals. It can also be added to soups and stews to add a little extra kick. Using it as a palate cleanser before your meal will help to get your digestive system working instantly, making your whole meal easier to get rid of.

Check your local Asian food market for the ingredient. You may also find it in the Oriental aisle in your grocery store.

Boost Your Digestive System with the Right Foods

The foods above are easy to digest, but they also make it easier to digest other foods. Your stomach and intestines are already working at getting rid of the waste in your system. When the rest of your meal is eaten, you will find that your digestive system finds it easier to gain all the nutrients from it and push the rest through as waste.

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Top 10 Foods that Are Easily Digested

You want to live a healthy life. The problem is your gut. Some of the foods your doctor recommends are not digesting that well. You feel uncomfortable every day, and it is not because of an intolerance or allergy. It is just the fact that your body is finding it hard to break down the foods.

There are also issues with acid reflux. You cannot seem to get rid of the burning sensation in your chest because your stomach constantly seems to be working.

You want something that is easy to digest. With a properly working digestive system, you feel like you can do more. You are not as sluggish or tired all the time, and you certainly are not in pain or discomfort. It is time to get more nutrients from your food because they break down and are released through the digestive lining better.

Here are ten foods that you will need to add to your list. They are all easy to digest and will offer a range of other health benefits. The great news is all are easy to find, although a couple will be in your international foods aisle.

 Add More Yogurt to Your Diet

Unless you are lactose intolerant, have a dairy allergy, or are a vegan, yogurt will be something that you want to add to your shopping list. The downside to yogurt that we need to get out of the way first is that it is a dairy product. It is made with milk in most of cases.

However, you can get lactose and dairy free yogurts. They will be a little more expensive but usually use almond or soy milk to create instead. Just make sure they do not have added sugars thrown in to get the same taste and creaminess of other yogurts. In fact, when getting any yogurt, you will need to make sure it is plain. Those with sugars are not easily digested at all!

Back to the benefits. Yogurt is full of good bacteria. It will help to add the levels of good bacteria in your gut, meaning you can overpower the bad. Yes, there are good bacteria, which will help with the digesting process and support your immune system.

At the same time, yogurt is packed with calcium, protein, and other nutrients. Greek yogurt is especially good for you when you want to top up on the amount of protein you get in your diet, as it tends to remove the whey that causes many health problems. Just a couple of tablespoons as a base for your fruit smoothie will be enough to benefit considerably. You can also add a couple of tablespoons to whole fruit for a delicious and healthy dessert at the end of the day.

An Avocado a Day

While you have likely heard the saying “an apple a day, keeps the doctor away,” the rule is apter when it comes to avocados. This fruit tends to get a bad reputation because of its fatty nutrients, but it is the fat that is the healthy and good part. Fat makes this food easily digestible.

Avocados are full of unsaturated fats that will help to support the metabolic health. Your body can turn the unsaturated fats into ketones for energy, making it easier to absorb and use up the potassium, fiber, and other nutrients you add to the body.

On top of that, avocados are soft. They are easy on the stomach and do not raise the pH level. Your stomach does not need to create as much acid, so you do not suffer from as much acid reflux. Mash avocado to make it even easier for your digestive system. You can make your guacamole, which will help with sticking to a healthy diet.

 Throw in More Chicken Breasts

Poultry is the best meat in the world. Chicken and turkey breasts are the ones that you want to focus on more in your diet, with some fish to break up the monotonous feeling. Make sure you get skinless chicken breasts to get rid of all the fat and only consume the proteins.

Lean protein does not have any protein. This can be beneficial. Fiber can sometimes clog up the digestive system if you get too much of it. If your diet is not used to fiber, you can feel uncomfortable and bloated from adding more in. Since you do not get the fiber, you do not get the downsides.

Make sure you chew your chicken fully. Unchewed poultry can be hard to break down, and your body will need to create more stomach acid to manage it. Opting for boiled, grilled and baked chicken is also more beneficial. You will get rid of the saturated fats that can cause havoc on your digestive system.

Try Salmon Now and Then

As mentioned, fish is a good way to balance out the boring poultry. It can also be one of the best foods to digest. Salmon especially offers a range of health benefits and is very easy on the whole body. You will get plenty of healthy omega-3 fatty acids, which offers a range of other health benefits.

Fishes are full of protein, while being low in cholesterol and fat. While protein can take time to digest, that is not because it is difficult. It is just because it there is a lot more nutritious goodness to get through. Fish is light and crumbles easily, without raising the pH levels within the body.

You do not just need to rely on salmon, which can cost a lot. Opt for white fishes instead. Haddock, cod, and other non-oily fishes tend to be better for the digestive system. They do not have as many fats to process. Even too many healthy oils can be bad for you.

Start Your Day with Oatmeal

While too much fiber can cause some problems, not getting enough can also be an issue. One of the best ways to start your day is with a bowl of oatmeal. You will find that you are set up for the whole morning and will not feel the need to eat until closer to lunchtime.

Oatmeal is packed with fiber. It has no cholesterol and even helps to lower the bad cholesterol levels in your body. You will feel fuller for longer, without putting excess pressure on your intestines or colon.

The fiber in oatmeal is soluble. That means the water absorbs it in your body. It does not take up as much room as insoluble fiber, which can cause your digestive system to back up while trying to push through the waste. Soluble fiber will soften the stools easier, helping you get over constipation a lot sooner.

Worried that your oatmeal will be boring? Spicing it up is another way to helps support the digestive system. You can add plenty of fruit and spices to your porridge. Try some apple and cinnamon, some blueberries and raspberries, or banana with nutmeg. The extra ingredients will add more fiber and other nutrients to your diet. They are easy for the stomach to break down, especially if you chew every little bit.

Steel cut oats are the best for easy digestion.

Try More Brown Rice Dishes

Rice gets a bad reputation, but you want to stock up on brown rice. While you do have the carbs, you will get a helping of complex carbs. They are full of fiber, which means they do not have the instant effect on the blood sugar levels. In fact, because of the mixture of fiber and carbs, you get an instantly satisfying meal that will take time to leave the body. You eat less without feeling the issue in the gut like you do with white rice.

Brown rice also soaks in plenty of water. This helps with the digestive process. Your body needs water to be able to soak up the soluble fiber. The water will also help to remove waste from the system, making it easier for the whole digestive system to work effectively. There is also the benefit of water helping to balance the strong pH levels in the stomach.

There is no need to add anything special to your brown rice. Prepare it as you would with white rice. You can add other herbs in if you want. The downside is brown rice needs longer to cook fully, as the fiber can keep it a little harder.

Try More Egg Dishes

Most people will be able to eat eggs. It is only vegans who avoid them. You can eat both the white and yolk of an egg without suffering from many digestive complaints. If you want to avoid the calories, then the whites are the best part, but the yolk tends to have the most protein.

While you likely think of chicken eggs first, you can also get duck and goose eggs. Any type is easy for the body to digest and gain all the nutrients from them. Larger eggs do have more nutrients and are still easy for the digestive system.

Scramble, poach or boil your eggs for easier digestion. They tend to have more liquids in them to support the digestive process. Fried eggs will also have the fats to think about, which is the part that makes them harder to digest.

 Try a Banana a Day for Good Digestion

You may have heard that bananas are bad for you. They are full of natural sugar, which tends to give them a bad reputation. However, they are also full of fiber, potassium, and many other nutrients. They are certainly worth adding to your diet, especially when you consider how easy they are on the digestive system. Humans have eaten a banana for millennia, and there are very few reported cases of digestive problems.

Most of the fruit is good for the digestive system, (except berries) but a banana is one of the best. You will get plenty of vitamin C to help support your immune system, and the potassium helps to rebalance electrolytes and prevent cramping in the muscles.

You just must peel a banana and eat it for the benefits. Of course, you can blend it down or mash it to make it easier on the digestive system. These two methods will also help release more of the nutrients into the body. Cooking a banana will make it harder to digest, as will adding it to other foods.

 Opt for Sauerkraut for Something Different

Are you a little fed up with the same dishes repeatedly? How about adding a new ingredient? You want something easy to digest, so you will want to turn to the German ingredient sauerkraut. This is fermented cabbage, so you are getting plenty of nutrients while you include an ingredient that is super easy to digest.

Sauerkraut has lactic acid bacteria that helps to remove the bad bacteria from the gut, in a similar way to yogurt’s probiotics. You also get all the nutritional benefits of cabbage, which means plenty of fiber and nutrients for your body.

You can make your own sauerkraut by fermenting a cabbage. However, you can also buy it at the grocery store to make your life easier. It does not matter what type of cabbage you use. They are all the same!

 Try Kimchi for Something Oriental

This may be food that you have not heard of, but that does not make it any less good for you. Kimchi is another fermented food and this time from Korean. It is also spicy, which speeds up the metabolism and helps with the digestive process. In fact, it is the spice that makes this food so easy to digest and you will find it much easier to lose weight.

Kimchi is often found in Korean restaurants, working as a palate cleanser between meals. It can also be added to soups and stews to add a little extra kick. Using it as a palate cleanser before your meal will help to get your digestive system working instantly, making your whole meal easier to get rid of.

Check your local Asian food market for the ingredient. You may also find it in the Oriental aisle in your grocery store.

Boost Your Digestive System with the Right Foods

The foods above are easy to digest, but they also make it easier to digest other foods. Your stomach and intestines are already working at getting rid of the waste in your system. When the rest of your meal is eaten, you will find that your digestive system finds it easier to gain all the nutrients from it and push the rest through as waste.

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8 Powerful Superfood Combinations to Supercharge Your Health

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Teamwork

Masahiro Makino/Getty Images

Some talents just work better as a team. Joe Montana and Jerry Rice. Karl Malone and John Stockton. They bring out the best in each other. Food can work that way, too.

Although researchers tend to isolate foods, nutrients, or phytochemicals and study their effects on health, there’s growing interest among nutrition scientists in examining the relationships between them. The foods that follow can do more for your health together than they ever could alone.

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Combo 1: Tomatoes and Broccoli

Tom Schierlitz / Styling by Brian Preston-Campbell

These vegetables are each loaded with cancer-fighting compounds: tomatoes, with antioxidants such as lycopene, vitamin C, and vitamin A; and broccoli, with the phytochemicals beta-carotene, indoles, and isothiocyanates. A University of Illinois (UI) study also found that eating them together is like a one-two punch against prostate cancer.

“We see an additive effect. We think it’s because the bioactive compounds in each food have different actions on anticancer pathways,” says UI food science and human nutrition professor John Erdman, Ph.D.

In the study, the tomato and broccoli combination outperformed other diets in slowing the growth of cancer tumors in rats.

So try to add about 1½ cups of broccoli and 3½ cups of cooked tomatoes to your diet at least three times per week.

Bonus tip:

While raw veggies certainly have plenty of health benefits, cooking makes the cancer-fighting constituents of tomatoes and broccoli more bioavailable (that is, ready for utilization and/or storage in the body)—so make a sauce. Cook tomatoes to increase the bioavailability of lycopene, a cancer-fighting compound.

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Combo 2: Apples and Apple Skin

Tom Schierlitz / Styling by Brian Preston-Campbell

An apple a day is one of nature’s best prescriptions and a perfect example of synergy within a single food. They’re a great source of polyphenols, vitamin C, fiber, and potassium. Numerous studies have linked eating apples with a reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. Researchers at Cornell University found that eating apple slush with skin worked five times better to prevent the oxidation of free radicals than apple slush alone. “The phenolic phytochemicals in apple peel account for the majority of the antioxidant and antiproliferating activity in apples,” says Elaine Magee, R.D., the author of Food Synergy.

“Food synergy is when components within or between foods work together in the body for maximum health benefits,” says Magee. “By eating foods that have a synergistic effect, you can absorb more nutrients, gain control of your appetite, and lower your risk of cancer, heart disease, stroke, and weight-related diseases like type-2 diabetes.” Synergy can occur across different types of foods or even within a food itself, and the tag-team ingredients don’t necessarily need to be in the same mouthful, or even the same meal.

Bonus tips:

Studies have linked eating apples with a reduced risk of some cancers, cardiovascular disease, asthma, and diabetes.

A 2011 study found that ursolic acid in apple skin may preserve muscle, so snack away.

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Combo 3: Garlic and Fish

Tom Schierlitz / Styling by Brian Preston-Campbell

Fish and seafood are the major sources of long-chain omega-3 fats. They’re also rich in other nutrients (such as vitamin D and selenium), high in protein, and low in saturated fat. The omega-3 fatty acids help lower blood pressure, heart rate, and triglycerides; improve blood-vessel function; and reduce inflammation. The Dietary Guidelines for Americans recommend eating one to two 3-oz servings of fatty fish (salmon, herring, mackerel, anchovies, or sardines) a week.

“Cook your fish with garlic to make an even bigger impact on your blood chemistry,” says Magee. Researchers at the University of Guelph tested the effects of garlic and fish oil supplements, taken alone and together, on men with moderately high blood cholesterol. The combination lowered total cholesterol, LDL cholesterol, and triglycerides.

Recipe: Garlic Smelts With Parsley

Ingredients:

8 large sardines or smelts, cleaned, rinsed, and dried

Extra-virgin olive oil for brushing on fish

Salt and black pepper, to taste

½ tsp minced garlic

¼ cup chopped fresh parsley, for garnish

Directions:

Preheat broiler. Lightly brush fish inside and out with olive oil. Season with salt and pepper.

Lay fish on a baking sheet without overcrowding—keep them at least 1 to 2 inches apart. Broil for 2 to 3 minutes on each side.

Drizzle with more oil if desired and sprinkle with garlic. Garnish with parsley and serve immediately.

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Combo 4: Salad Greens and Almonds

Tom Schierlitz / Styling by Brian Preston-Campbell

Brightly colored vegetables are rich in plant pigments that can reduce your risk of heart disease, cataracts, and cancer. However, they need to be eaten with absorption-boosting monounsaturated fat, such as that found in almonds or avocados.

An Ohio State University study measured how well phytochemicals from a mixed green salad were absorbed when eaten with or without 3½ tbsp of avocado. The avocado’s fatty acids helped subjects absorb 8.3 times more alpha-carotene, 13.6 times more beta-carotene, and 4.3 times more lutein than those who ate plain salads.

“This is a great argument against fat-free dressings,” says Magee, who suggests adding sliced almonds to salads. “When plant sterols are combined with almonds, the LDL cholesterol-lowering effect is greater than with plant sterols alone.”

Recipe: Arugula and Quinoa Salad With Almonds

Ingredients:

½ cup quinoa

2 peaches, quartered

2 tbsp extra-virgin olive oil 1 cup arugula

½ cup almonds

Black pepper, to taste

Directions:

 Add quinoa and 1 cup water to a saucepan over high heat. Bring to a boil, then cover and reduce heat. Allow to simmer for 15 minutes.

Coat peaches in 1 tbsp olive oil and cook in grill pan over medium-high heat until fruit begins to caramelize.

Toss quinoa, peaches, arugula, and almonds in a bowl. Drizzle on remaining olive oil, season with pepper, and serve.

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Combo 5: Oatmeal and Blueberries

Lauri Patterson / Getty

Whole grains such as oatmeal house an arsenal of phytochemicals to fight inflammation and disease. “They’re also rich in the compounds avenanthramides, which help prevent free radicals from damaging LDL cholesterol (oxidized LDL can encourage plaque buildup in the arteries), thereby reducing the risk of cardiovascular disease,” Magee says. Blueberries are an excellent source of manganese, vitamins C and K, and dietary fiber. They’re also full of ellagic acid, which studies have shown may prevent certain cancers.

While oatmeal and blueberries are powerful on their own, they may work even better together. A study in The Journal of Nutrition found that when vitamin C was added to oat phytochemicals, the amount of time LDL was protected from oxidation increased from 137 to 216 minutes.

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Combo 6: Green Tea and Lemon

Westend61 / Getty

This is a culinary no-brainer, at least south of the Mason-Dixon Line. But while you may know that the taste of tea is greatly improved by a squeeze of lemon, you may not realize that the nutritional benefits are amplified by it as well.

Green tea is high in catechin, which is associated with lower incidences of cancer, cardiovascular disease, and high cholesterol. But catechin breaks down quickly in nonacidic environments such as the intestinal tract, so typically only about 20% of catechin is available for absorption after digestion. However, a study published in Molecular Nutrition and Food Research found that adding lemon juice to tea increases the level of antioxidant utilization in the body more than five times.

Bonus tip:

Not all tea requires boiling water (212°F) to steep. Green tea, for example, will burn and taste bitter. For green tea, heat your water to around 180°F for full flavor.

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Combo 7: Onions and Grapes

Tom Schierlitz / Styling by Brian Preston-Campbell

Quercetin is a plant-derived antioxidant found in many fruits and vegetables, but it’s especially concentrated in onions.

It’s been shown to help relieve allergy symptoms and offer significant cardiovascular protection by improving circulation—which, by extension, also supports erectile function.

Meanwhile, the polyphenol antioxidant catechin, found in high doses in black grapes, can help prevent cardiovascular disease, cancer, and neurological disorders and may even help you lose weight.

Together, these foods may inhibit blood clots and boost overall heart health. Add sliced red grapes and diced onion to chicken salad, or combine them with a few other healthful ingredients to make chutney as a perfect complement to grilled chicken.

Bonus tip:

Skip the juice. Most of the phytochemicals in fresh grapes are found in their skin.

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Combo 8: Red Beans and Brown Rice

Tom Schierlitz / Styling by Brian Preston-Campbell

Packed with protein, fiber, vitamin B12, magnesium, and potassium, red kidney beans really are a magical “fruit.” They can help prevent colorectal cancers and heart disease, as well as reduce blood cholesterol and stabilize blood-sugar levels. Brown rice, on the other hand, is a whole grain (meaning that both the germ and the bran parts of the grain have been preserved) and is high in magnesium and fiber.

Rice and beans are usually inexpensive and readily available, and when eaten together they form a complete protein. A protein is “complete” if it contains all nine of the essential amino acids (those that can’t be made by our bodies and therefore must be ingested). A cup of red beans with ½ cup of brown rice provides 327 calories, 1g of fat, 42.5g of carbohydrates, 18g of fiber, and 18.5g of muscle-building protein.

Recipe: Brown Rice and Bean Bowl With Chili

Ingredients:

½ cup uncooked brown rice

½ (15 oz) can red kidney beans

2 tsp olive oil

Pinch chili powder

2 tbsp chopped Italian parsley

½ tsp garlic powder

Directions:

Cook rice in a saucepan according to package instructions, then transfer to a bowl.

In a separate bowl, combine beans with olive oil, then transfer to the pan used to cook the rice. Add chili powder, parsley, and garlic powder and cook over medium heat for 5 minutes.

Mix all ingredients together and serve immediately.

Bonus tip:

Because it’s lower on the glycemic index—a measure of how quickly a food impacts blood-glucose levels—brown rice is better than white rice for maintaining stable blood sugar throughout the day, which can help prevent diabetes. Brown rice also contains more fiber than white rice and helps keep your digestive system healthy and regular.

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Nutrition

It is time to take control of our physical and mental health. Diseases in our children continue to rise. Did you know that there are more than 7 million over weight/obese children in the USA.

This means our children are not eating properly and not exercising enough, which absolutely leads to childhood and adulthood diseases and low self esteem.

How many more antibiotics and vaccines are we going to create to fight off childhood diseases. 93 % of our healthcare dollars are spent on treatment and only 7 % is spent on the prevention. My 27 years of being a Pediatrician has made it very clear to me how important it is to fuel our body with the correct nutrients (proper diet, vitamins and supplements) along with proper exercise in order to live a life that is full and one of quality.

What is a vitamin/mineral?

They are key nutrients in specific concentration based on age that are essential for our bodies, organs and immune system to function properly, especially our brains. Children, adolescents and adults do not get enough of these in their diets. There are so many vitamins that one can choose, but after years of research I recommend the ones produced by Nutrametrix (a 17 yr old company). Because of its unique isotonic delivering system, these liquid vitamins/minerals rapidly bypass the stomach, which results in 95%-98% absorption by the small intestine. There are no other products that I know of that have this ability. There are ones made for children, adolescents and adults.

What is an antioxidant (IE: OPC)?

Throughout the day our body regretfully produces substances called free radicals. If not eliminated by the body these free radicals over time (starting in childhood) cause severe damage to our blood vessels, skin and body organs resulting in diabetes, heart disease, cancer, childhood/adult asthma/allergies, high blood pressure, high cholesterol, visual disturbance, premature aging and arthritis this is just to name a few. Antioxidants are critical in controlling and preventing these diseases. Our bodies do not produce enough antioxidants to control these free radicals. I strongly believe everyone should be on an antioxidant starting from the age of 2. This will give our body the best chance of preventing many of the above diseases and promotes optimal health.

What is Omega 3?

These are essential fatty acids. (good fats: poly and monounsaturated fats) that promote overall cardiovascular  health, healthy blood pressure levels, healthy cholesterol levels, bone and joint flexibility, enhance ones  mood, control allergy and asthma symptoms and most importantly enhances weight loss efforts.

Foods high in Omega 3 are wild salmon, mackerel, sardines, anchovies, herring, flaxseed, walnuts, olive and canola oils.

Most Americans cannot eat enough of the necessary foods to maintain adequate levels of Omega 3. The most effective way to achieve optimal levels of Omega 3 is through supplementation with high quality fish oil/Omega 3.

When choosing an Omega 3 supplement it is important to contain the proper levels of EPA/DHA. We should be getting between 1.5 – 3 grams EPA/DHA a day from our high quality oil.

For more information on the above or other important natural supplements like a natural sleep medication, green vegetables in a powder form, vitamin C, digestive enzyme supplement for children with bowel issues and special vitamins for children with ADHD and Autism, please either speak to one of our Doctor’s or ask our staff for written material . These products are available for purchase through our offices or you can order them from the web site and they will be shipped directly to your home.

What is a Calorie?

What is a calorie? This question is far to overlooked. If you do not know what a calorie is it is going to be extremely difficult to lose weight so let’s first define it. A calorie is simply a unit of energy. Yes, when you are eating a fruit containing 100 calories you are consuming 100 units of energy. If you eat two slices of pizza containing 1200 calories you are consuming 1200 units of energy. So, lets say on a given day you consumed 3200 calories or units of energy and through your daily activities and exercise ( and you better be exercising) you burned 2700 calories or units of energy. That will leave you with a difference of 500 calories, agreed? Good! Note: Energy cannot be created nor destroyed it can only be transformed from one form to another. Knowing this, what do you think happens to the excess 500 calories that you consumed for that day. It is plain and simple people-It gets stored as fat. Note: One pound of fat is made up of 3500 calories. Knowing this –if you are in excess of 500 calories everyday for an entire week what did you just do? You just gained a pound of fat. (500 excess calories per day multiplied by 7 days in a week equals 3500 calories equals a pound of fat). Are you getting the idea yet? Let me break it down in more of a long term scenario. Let’s say, you on average are in excess of 100 calories per day. Which is extremely easy thing to do. Over the course of a year that amounts to an excess of 36,500 calories (100 calories per day multiplied by 365 days in a year).  Divide that number 36,500 by 3500 calories contained in each pound of fat and you just gained 10 and ½ pounds of fat simply by going over your recommended calorie allotment 100 calories per day. That is how sensitive the human body is! 100 calories a day-that’s 10 ounces of soda, an apple, or a low fat yogurt. That is how simple it is to gain fat. And it does not matter where that excess 100 calories come from. It can come from any of the macronutrients (proteins, carbohydrates, and fats) once you go over calorie allotment for the day those excess calories will be stored as fat!!!  In addition, trying to eat healthy and watch what you eat isn’t always easy. Labels are misleading and confusing. Some foods labels with health claims like reduced fat, and reduce sodium, or good source of fiber may actually be unhealthy for you. Next time you are in the canned food isle look at a can of reduce sodium chicken noodle soup, the amount of sodium may shock you.  And now about those 100 calorie packs snacks? If it is only a 100 calories of crackers, or cookies how could it be bad for me? Many times these 100 calorie packs are empty calories and contain high amounts of sugar and processed white flower. Not all calories and carbohydrates are created equally.

What are carbohydrates?

Carbohydrates are caloric nutrients containing four calories per gram. They are the body’s # 1 source of energy, especially during exercise. They also help regulate digestion and utilization of proteins and fats. Good Carbohydrates versus bad Carbohydrates. Stay away from white flour (donuts, wonder bread, pastas, and white rice), processed foods (Kraft Mac and Cheese, kid’s t TV dinners, Twinkies, and foods without an expiration date), white sugar, high fructose corn syrup (which used to be only found in soft drinks and now is everywhere). Since processed grain (i.e.: wonder bread) and sugars are refined they are absorbed by the body very quickly and tend to spike blood sugar levels, resulting in weight gain and likely energy crashes. Instead, look for natural unprocessed foods with high amounts of fiber. For example, dark green leafy veggies, kidney beans, apples, pecans, blueberry, barley, whole oats, whole grains are high in fiber. If you enjoy oatmeal in the mornings make sure it’s steel cut whole oats (from a can) and not the instant stuff you find in a bag. If you are eating grains, remember whole grains are usually better than white, but be careful that your whole grains don’t have added sugars or high fructose corn syrup (you will be surprised how many do). Whole grains, vegetables, lean meats and many kinds of fruits have low to moderate impact on blood sugar levels. These types of food are low on the Glycemic index.

Glycemic Index and Its Importance

The Glycemic Index is a number rating between 1 and 100 that measures the impact of food on blood sugar levels. The Glycemic index measures how long it takes for the body to convert carbohydrates into glucose. The quicker the food is converted into glucose the higher the ranking on the Glycemic index. The impact on blood sugar levels is defined by the time and duration of the foods increase on blood sugar. The foods you choose will directly impact your health and weight. Choosing foods that are low on the Glycemic index will provide your body with a steady of energy, increase mental focus, and a healthy weight. Some examples of foods that are low Glycemic are dark green leafy vegetables, yams, sweet potatoes, oranges, berries, grapefruit, whole grains, whole oats, lentils, beans and natural almonds just to name a few.

On the other hand, when you consume a food that is considered high Glycemic, glucose enters the blood stream very quickly triggering the production of insulin. Define Insulin. Insulin escorts glucose and protein to the cell where it can be used to produce energy. Over time, when insulin has to continually be produced quickly in large amounts, the quality of the insulin produced decreases. The lower quality insulin and the glucose it is carrying is rejected by the muscle and is not used as energy. Instead the glucose is stored as fat. The high blood glucose levels are directly correlated to what is considered “fat storage mode” where the body stores the energy as fat.

What are proteins?

Protein is a calorie nutrient containing= 4 calories per gram.

Protein contains the major building blocks of the body, amino acids. There are two types of amino acids, essential and non essential amino acids. Essential elements, in this case amino acids, cannot be produced by the body and must be consumed through the diet. Being the building blocks of the body protein is necessary for building and maintaining cell membranes, muscles and other tissues. Proteins provide energy and help maintain a quality immune system. There are many different sources of food that contain protein, the most common source in the typical American diets are meats. Other sources to consider are nuts, lentils and beans. Animal proteins should be eaten in moderation because of their tendency to cause inflammation and the presence of saturated fats. When choosing your animal proteins avoid boxed luncheon meats, processed meats, such as salami, pepperoni, and bacon. One should also eat red meats in moderation (less than 1-2 times a week). For healthier sources of proteins consider some nuts, lentils, beans, tuna, salmon, lean meats (turkey and skinless chicken breast). Make sure you get your protein from lean sources, (remove visible fat).

What is fat?

Fat is a caloric nutrient containing nine calories per gram as opposed to carbohydrates and proteins which yield only four.  Fats get a lot of bad press and most people are unsure as to why. They are blamed for being the main contributor to excess weight gain and much of the negative publicity should be directed at certain types of fats. The truth of the matter is that fats, also called lipids, play a vital role for maintaining healthy skin, hair, insulating organs, maintaining body temperature and promoting healthy functioning of cells. Fats also act as a transport vehicle for important vitamins, such as vitamins A, D, E and k.

Fats contain essential fatty acids that perform a variety of the functions mentioned earlier. When considering the dietary sources of fat it is important to note the four different types of fats. The four different types of fates are saturated, monounsaturated, polyunsaturated and trans fats. Both saturated and trans fats are the ones that should be avoided. Your diet should contain 0 grams of trans fats also known as hydrogenated oil. Trans fats or hydrogenated oil as its found in the ingredient label, are chemically manufactured by food producers to keep foods moist and fresh as they sit on the shelves and do not occur in nature. Much of the research conducted on trans fatty acids concluded they contribute to cardiovascular disease, high blood pressure and hypertension by lowering HDL (good cholesterol levels) and block a very important anti-inflammatory pathway. The amount of saturated fats in ones diets should also be limited. Less that 33% of fat in your diet should be from saturated fats. Saturated fats are found in meats, dairy and processed foods. Saturated fats are fats that are solid at room temperature. These types of fats raise blood cholesterol and have been linked to increase your risk for both heart disease and stroke.

That leaves us with monounsaturated and polyunsaturated fats that are both liquid at room temperature and are found in vegetable oils, avocado and nuts. These sources should be where the majority of your fats come from. Some fish such as salmon, sardines, and anchovies also contain good essential fatty acids called Omega 3’s. Omega 3’s will be discussed further in the next section. Both monounsaturated and polyunsaturated fats can lower LDL (bad cholesterol). However, while monounsaturated fats maintain good HDL cholesterol too many polyunsaturated fats can actually lower the protective HDL cholesterol. Sources of unsaturated fats include olive oil, soybean, canola, sunflower, sesame, cottonseed and soybean oils.

Overeating any of these macronutrients will result in weight gain. They all play a huge role in human body functions that is why they are called MACRO nutrients. Macro meaning large, of large importance to the body. You need them all and a good place to start is 60% of food coming from carbohydrates, 25% coming from protein and 15% coming from fat.

Fundamental of healthy eating/weight reduction:

Low Glycemic index (GI) foods which maintain optimal blood glucose levels.

Balance of healthy carbs (65%), proteins (25%) and fats (15%)

Choosing the right fats. (i.e.: fish, nuts, oils)

Eating more frequently; 4-6 smaller healthy meals

Plenty of fresh fruits, vegetables, whole grains, nuts, berries and other natural foods.

Decrease consumption of junk foods, candy, processed foods, white breads, rice, potatoes.

20-30 grams of fiber per day

A reasonable amount of weight to lose is 1 pound per week.

No more than 16 ounces of skim milk per day.

No more than 8 ounces of fruit juices a day.(Berry Juices with no added sugars)

Baked, broiled or steam your foods.

Salad dressings: olive oil mixed with herbs and spices.

Snacks: raw vegetables, fruits, butter free popcorn

IS DIET SODA SAFE JUST BECAUSE IT IS CALORIE FREE?

Its summer time the temperature is rising and you just got done mowing the lawn. As you walk into the house to get a drink, you open up the refrigerator door, and there you have, Diet Soda, Soda, and Gatorade.

Which one should you drink?

Diet Soda and Soda are loaded with sodium, which will make you even thirstier.  So you will have to drink more to quench your thirst. Soda and Diet Soda also contains Phosphoric Acid.  Phosphoric Acid has a sour taste. To combat the sour taste, a lot of sugar is added, or sugar substitute. The Phosphoric Acid strips the body calcium and eats away the enamel on your teeth. So when your parent use to tell you that candy (liquid candy) rots your teeth they were right. In some U.S State, the police carry around 2 gallons of Soda with them.  They use Soda to clean blood off the road after deadly car accidents. Why? The Phosphoric Acid in the Soda is safe to the touch, but will eat a way the blood over 2-3 day period. Another good use of Soda is it can clean the corrosion from a car battery. Thirsty yet!!!!

So you tell me you Drink Diet Soda because it is better, or calorie free. Diet Soda does have fewer calories, but still contains sodium and sodium helps your body hold on to water. Any easy way to drop a few pounds is to stop drinking diet Soda. The reduction of sodium will help get rid of a few unwanted water weight pounds. Now, drinking Diet Soda may just be worst then the real thing.

More Diet Drinks, More Weight Gain

For regular soft-drink drinkers, the risk of becoming overweight or obese is:

26% for up to 1/2 can each day

30.4% for ½ to one can each day

32.8% for 1 to 2 cans each day

47.2% for more than 2 cans each day

For diet soft-drink drinkers, the risk of becoming overweight or obese was:

36.5% for up to ½ can each day

37.5% for ½ to one can each day

54.5% for 1 to 2 cans each day

57.1% for more than 2 cans each day

The reasons behind, the higher percentages, is with Soda you are getting calories that are satisfying a craving. With Diet Soda you are having something that is sweet but without the calories. Your body is still looking for those calories, so you will still feel the need to fulfill the craving (eating food).

The Diet in Diet Soda

The word “diet” means what constitutes the usual food and drink of a person. The most important part of that sentence is “usual” – not “diet.” To sustain a healthy weight and a healthy body, you need to support your body’s natural balance. Chemicals and caffeine don’t do this, no matter what the soda manufacturers tell you.

“Gatorade- is it in you”

Says the ads on TV. On doing research for this article I found nothing that will tell you that Gatorade is bad for you. I will tell you that Gatorade is not great for you. If I ran 10 miles a day or bike 30 miles a day Gatorade is good for you. You need to replace all that was lost during the time of extreme exercising. Gatorade is an easy way to do that. On the other hand if I’m a couch potato Gatorade is the devil, all those extra calories you’re putting into your body that you don’t need. If you’re watching what you eat and trying to follow a healthy meal plan Gatorade will not be in there simply because of the extra calories. Giving your children Gatorade while watching TV will only help to increase there waist line. Am I saying not to drink Gatorade, no Gatorade is a sports drink and should only be taken when a person has been active.

Water just rocks and nothing can beat water. Water is a giver and will take nothing away from you. So if you want to live a healthier better life try to increase your water intake, make sure you’re getting 6-8 glasses a day, especially before meals.

PRACTICE OF MINDFUL EATING

Appreciate the food

Engage all six senses

Serve in Modest Portions

Savor small bites and chew thoroughly (goal: 20 chews/swallow)

Eat slowly

Don’t skip meals

Eat foods that are healthy for your body and the planet

Eat till 80% full

[helatherwhite]

Honey Bunches of Oats® Coconut Chips

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  Homemade Coconut Chips have become one of our all-time favorite snacks in our home since I figured out how to make them myself.

I had tried the Dang Brand once or twice, and boy were they delicious, but hey–even if you get them at an inexpensive online retailer, they run over $22 a pound!–OUCH!

Ain't nobody should be paying that for coconut chips.

I just had to (had to, had to, frugal mama had to) figure out how to make them myself.

This Frugal Mama Just Had to

Yup–I just had to.

I have a problem. When I see something that is too expensive, or not as healthy as I would like, the wheels start turning and I wonder if I can make it myself.

Just like when I decided that I just had to figure out how to make Homemade Coconut Butter and Homemade Almond Milk and Homemade Rice Milk and Homemade Chocolate Chips.

When I saw those uber pricey, but still somehow gotta have 'em coconut chips, I figured it couldn't be that hard to recreate them, so I did it–and the result was this Coconut Chip recipe.

Once I made my first variety of sweetened coconut chips, I was hooked, and quickly started working on other varieties, which I hope to share with you soon once they are perfected!

Well, I just couldn't be happy with one flavor, so I worked on more. I have a few more to share with you later, but today's recipe for Homemade Coconut Chips is perhaps the best yet.

At least it's the toasted coconut chip recipe that we make most often :).

The Birth of these Honey Bunches of Coconut Chips

Before we get to the recipe, let me tell you–if you haven't tried toasted coconut chips, you simply don't know what you're missing.

Toasted coconut chips are amazing. I think it's because the coconut chips base is sort of like popcorn–they're a great culinary background to paint creatively on. Plus coconut chips are slightly sweet, so if you are making a sweet version, you don't need much sweetener to make them taste great, and they have a very very satisfying crunch when toasted or dehydrated.

If you've ever eaten these, you know what I mean.

So–here's how this yumminess happened.

One day I was on the computer doing work and I saw an advertisement for Gingerbread Spice Coconut Chips.

HELLO! COCONUT CHIP FUN FLAVOR ALERT!

Well, they looked amazing, but the price sure wasn't amazing. Something like $8 for only 8 oz!

Regardless, it wasn't cheap!

So the DIY wheels started turning and I just had to do something to avoid paying $16 a pound for spiced coconut chips!

So off to the kitchen I went. The spices in their ingredient list came out of the cupboards, almost like magic, and I went to work.

After numerous tries (and a tummy full of coconut chips), I hit on a flavor blend that's just delish.

I ended up with something a little different than Gingerbread Spice, but they're better, I think :).

How these Honey Bunches of Coconut Chips Got Their Name

Awhile ago, we were invited to a homeschool family Christmas party at a bowling alley. Our group took up the whole place and we were supposed to bring a snack. Typical of our family, we brought our famous popcorn with the Best Homemade Popcorn Seasoning, and it was a hit–as it always is.

Seriously, if you haven't tried that popcorn, you need to.

After you make these Honey Bunches of Oats® Coconut Chips, that is.

This new Coconut Chips recipe was a new fave in our family, however. I hadn't shared them with anyone yet. I wanted to bring something lower-carb to the party to help us not overdo the carb thang, so we brought these new homemade coconut chips along too.

I wasn't expecting them to be a huge hit with all of the chocolate-covered goodies and all, so imagine my surprise when several moms and kids told me how great they were.

Then something really crazy happened.

One mom came over and said that they tasted like Honey Bunches of Oats.

Then, later on, her daughter came over and said, “Oh, those taste like Honey Bunches of Oats!”.

I figured that this was just too odd to be something they came up with themselves, so I asked if they had talked about the Honey Bunches of Oats® thing before telling me–but they said no!

Imagine that….I'd stumbled on Honey Bunches of Oats® flavor without even trying!

Well, the name just had to be.

May I present to you–“Honey Bunches of Coconut Chips.”

Our New Favorite Snack

Since that day of bowling with our new homeschooling friends, these Homemade Honey Bunches of Coconut Chips have been with us everywhere. They've been a huge hit as an after-church snack. We typically try to have some kind of healthy snack with us all the time. Due to my son's life-threatening food allergies along with our other sensitivities (plus the fact that I just don't like paying through the nose for food on the run) it's good to be prepared.

We've been known to devour quite a few of these coconut chips while chatting after church with friends. And I do mean devour. As in coconut chips gone.

Truly, these chips have become quite popular.

Once, we took some as a small side to a graduation for the girl who co-named them, and her mother said,

I need to have a graduation party so that I can get some Honey Bunches of Coconut Chips!”

Way to make me feel good about a recipe I developed :)!

How to Enjoy these Honey Bunches of Oats® Coconut Chips

There are so many ways to enjoy these bits of yumminess.

You can:

– Eat them Plain – Eat them on Ice Cream (they would taste GREAT on this Chocolate Coconut Milk Ice Cream or this Dark Chocolate Avocado Ice Cream!) – Top a Salad (like this Broccoli Jicama Salad) for a yummy sweet crunch – Make a Trail Mix! Add in some of these Homemade Chocolate Chips and Soaked Nuts while you're at it! – you can even eat them as a cereal!

Take a gander at how easy these homemade coconut chips are to make–easy coconut chips peasy!

  Honey Bunches of Coconut Chips

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Preparation 5 min

Cook Time 40 min

Total Time 0:45

 These Caramelized Toasted Coconut Chips taste like the Honey Bunches of Oats popular breakfast cereal and are the perfect healthy easy snack! They're sugar free, low carb, keto, vegan, gluten free, THM, AIP. 

Ingredients

6 cups coconut chips

6 T xylitol (see notes for alternatives)

1 1/2 t cinnamon

3/16 allspice

1/8 nutmeg

1/4 t vanilla

3/8 tsp ground ginger

pinch cloves

1/4 tsp salt (I use Real Salt)

Instructions

Put all ingredients in shallow pan with a large diameter, if possible.

Stir to combine.

Cook over the lowest heat possible, stirring every so often to prevent burning, until caramelized. 

Let cool.

Store in an airtight container.

by Adrienne

Recipe Notes

Xylitol is my choice of sweetener for these toasted coconut chips. It caramelizes beautifully and tastes great!  Granulated sugar will work, but in my opinion the resulting toasted coconut chips just aren't as nice. I sometimes use erythritol as well. It works pretty well, but isn't quite as sweet as the xylitol. 

  For AIP, substitute in more cinnamon for the nutmeg. For the allspice, substitute 50% cinnamon and 50% cloves. 

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Ta Da!

So there you have it.

Your new favorite easy healthy snack.

You're welcome!

What is your favorite healthy snack?

  The post Honey Bunches of Oats® Coconut Chips appeared first on Whole New Mom.

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17 Gluten Free Rice Free Recipes You Need to Make ASAP

New blog post!

When you read the labels of gluten-free products, they usually have at least one ingredient in common: rice. True, for some celiacs and other eaters, this is no problem. However, for those with a rice flour intolerance or worries about arsenic poisoning, rice free gluten free recipes are a must. 

What's a gluten-free blogger supposed to do besides round up my favorite rice free gluten free recipes around the biosphere?

Whether you're craving gluten free baked goods without rice flour or just some delicious gluten free food, these seventeen recipes will be perfect for you!  

1. Creamy and Cozy Quinoa Flakes 3 Ways (Vegan) 

If you can't eat oats and want a rice free breakfast, your options may feel limited. Quinoa flakes to the rescue! Besides being high in vegan protein, quinoa flakes can be eaten as overnight quinoa flakes in the summer or heated up for a cozy gluten free breakfast. Plus the topping options are basically limitless!

2. Grain-Free Cranberry Orange Muffins (Paleo) - What the Fork Food Blog Trust me. These muffins are made with almond, coconut and arrowroot flour for a paleo treat, but all you'll taste is the tart cranberries and the sweet hit of orange. 

3. Easy Grilled Ribs with a Sweet and Sour Sauce - My Gluten Free Miami

Who says you need a carby side for a delicious dinner? These sweet and sour gluten free ribs are so full of flavor, you won't even miss the rice you might have once served with them. 

4. The Best Allergy-Free Pizzas (Vegan) 

Instead of relying on store-bought crusts with rice flour, this gluten-free recipe has a protein-packed homemade crust of buckwheat and tapioca flour. Easy to make, hardy enough to handle plenty of toppings and the perfect leftovers to pack for lunch (several days in a row, even)! 

5. Chipotle-Style Cilantro Lime Cauli-Rice (Vegan, Paleo) - Raia's Recipes

Maybe the biggest thing you miss in your rice free gluten free recipes is the rice itself. If that's the case, it's time to discover the magic of riced cauliflower. With the right spices, cauliflower can go from bland to your new favorite kind of "rice." 

6. Purple Sweet Potato Gnocchi (Vegan, Paleo) - Strength and Sunshine

Want a rice free gluten free recipe that will blow away your dinner guests? Then look no further than this bright, sophisticated (and secretly easy) gnocchi recipe! Bonus: if you like tahini, you'll love the tahini parsley sauce this gnocchi is smothered in.

7. The Best Gluten Free Rolls Ever - Spicy RD Nutrition 

Ready to bake your own rice free gluten free bread? Then these rolls are the perfect starting point. Made with ingredients like tapioca flour, eggs, and cheese, this bread gives you all the fluffiness and flavor of a "regular" roll without the gluten or rice! 

8. Spinach-Stuffed Chicken Breasts with Cheese - Wholesome Yum

On a low carb, rice free gluten free diet? No problem because this chicken breast will steal the show anyway. If you've never stuffed chicken breast before, this simple recipe is also a good starting point. Who knows what other stuffing ideas you'll come up with? 

9. Sweet Potato Salmon Sliders (Paleo, Vegan Option)

If you can't find a rice free gluten free bread that's actually tasty enough to eat, ditch the bread altogether. Instead, make sliders using roasted sweet potato rounds as the buns. Trust me. This gluten free dinner recipe is so flavorful, you'll probably even like it better than your old gluten-filled hamburgers! 

10. One Pot Mac n' Cheese (Vegan) - Strength and Sunshine

Finding gluten free rice free pasta may sound hard, but companies like Banza make it a lot easier. Add some creamy (and veggie-loaded) vegan cheese and you'll be beyond ready to dig in...

11. Gluten Free Baked Taquitos - My Gluten Free Kitchen

If you want an easy rice free gluten free recipe, Mexican is a golden choice. These taquitos upgrade plain corn tortillas with a tasty filling and an easy bake in the oven. If you're craving the taquitos from your favorite Mexican restaurant but want a healthier option, this recipe is calling your name. 

12. Cheesy Asparagus (Vegetarian) - Wholesome Yum

This gluten free recipe boasts five ingredients and only five minutes of prep...so everyone has time to whip up this tasty side. This cheesy asparagus could also be your secret weapon for making picky eaters enjoy vegetables! 

13. Grain-Free Pork Milanese - What the Fork Food Blog Who says you can't have breaded pork chops on a rice free or paleo diet? These pork chops are crispy, (relatively) healthy and use some easy alternatives (like almond and tapioca) to rice flour.

14. Enchilada-Stuffed Spaghetti Squash (Vegan Option)

Craving the cheesy spicy goodness of enchiladas but don't do well with corn tortillas or spend money on rice-free tortillas? Then go with this healthy, veggie-licious recipe instead! If you do eat chips on the side, just make sure they're rice free. (Such as grain free tortilla chips from Siete Foods).

15. Blackened Salmon Salad with a Huckleberry Vinaigrette - My Gluten Free Kitchen

Anyone who says salads are boring obviously hasn't tasted a salad like this one! Crispy yet tender salmon mixes with fresh greens and a sweet salad dressing for a scrumptious and light Spring supper.

16. Perfectly Easy Coconut Flour Brownies (Grain-Free) - Raia's Recipes

True, coconut flour is known for being a little temperamental. However, these gluten free coconut flour brownies are as simple to make as they are to eat. One bonus? Depending on the chocolate chips you use, this dessert can be decadent and refined sugar-free! 

17. Chocolate Lava Mugcake (Paleo, Vegan) 

Who says you can't eat your rice free gluten free recipes...and your dessert too? This gluten-free mug cake uses coconut flour to make a moist, gooey dessert for two (or one, of course).  

Eating gluten free is hard; eating gluten free without rice can be even harder. However, as these recipes show, eating a gluten free rice free diet is not only possible but also scrumptious!

Like this recipe? Tweet it out by clicking here: "Want yummy food w/o gluten or rice? These 17 #glutenfree (& 8 #vegan) #ricefree recipes are for you!"

Do you try to be aware of your rice consumption on your gluten free diet? Which of these recipes is/are calling your name? Tell me in the comments below!

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50+ Gluten Free Breakfast Ideas (Including Pancakes!) That You Can Try At Home!

Is there anything more satisfying than to eat delicious pancakes or mouth-watering waffles for breakfast? Such a sweet way to start your day! But for those of you who are allergic to gluten, or on a gluten free diet, this seems like a nightmare. You long for those treats in the morning, yet you know it’s not good for you. Luckily for you, we give you 50+ gluten free recipes, from pancakes and muffins to breakfast bowl. Now you can enjoy these delicious treats and have a gluten free breakfast.

Pancakes and waffles

If your favorite breakfast foods are pancakes or waffles, you’ll find many delicious recipes that are gluten free and healthy.

Strawberry buckwheat pancakes

These delicious pancakes are the tastiest when made with fresh fruits, so you can use any other seasonal berries instead. They are ideal for vegans and super healthy as the recipe includes buckwheat flour which contains the mineral manganese that makes our connective tissue strong.

Fluffy gluten free pancakes

These extra fluffy pancakes are high in fiber and low in sugar. Easy and requiring very little time for preparation, the base recipe can be upgraded with your favorite fruits and toppings.

Gluten free blueberry pancakes

Another great alternative that uses gluten free flour. Instead of blueberries, you can use pecans if you prefer crunchy pancakes. This recipe uses butter milk, but it can be substituted with vinegar or lemon juice.

Gluten free vegan pancakes

These pancakes are soft and delicious, but at the same time gluten free and allergy friendly, thus they can satisfy anyone’s dietary needs.

Easy gluten free oat waffles

Easy to make, yet so delicious waffles. They are light, and crispy and fluffy at the same time. The secret to making them is to let the batter sit for 10 minutes before you start cooking them.

Banana coconut waffles

Although the list of ingredients for these waffles might seem really long, it doesn’t take that long to make the batter. Banana and coconut are the perfect flavor combination for these crispy waffles.

Fluffy gluten free waffles

This is another simple recipe that requires just 10 minutes for preparation. They are also great for vegetarians and low in calories. To make them even more healthy, you can use stevia instead of sugar. You can also add cinnamon or pumpkin pie spice to spice up the flavor.

Easiest gluten free waffles

With total preparation time of 13 minutes, these waffles are really a great choice if you want to have a delicious breakfast, but you don’t have a lot of time. This is a basic recipe, but you can add any topping of your choosing, both sweet and savory.

Muffins

Muffins are a great way to start your day. When preparing them, it is always important to mix dry and wet ingredients separately, and then combine them.

Banana walnut muffins

Bananas and walnuts make a great combination for this healthy recipe that uses honey as a sweetener and brown rice flour. They are both rich on nutrients and delicious.

Chocolate muffins

This is the perfect recipe for chocolate lovers. They are gluten free, dairy-free, yeast-free, and rich in fiber but at the same time rich and moist.

Gluten free blueberry muffins

If you don’t have fresh blueberries, you can also use frozen ones for this recipe. These muffins are really easy to make and really light in texture. If you are allergic to eggs, you can use ground flex mixture instead.

Carrot cake muffins

These sugar-free muffins can be made with three different kinds of frosting to indulge everyone’s taste. They are fluffy and moist inside and are perfect for breakfast, and snack as well.

Cinnamon toast morning muffins

These muffins are ideal to have with your first coffee in rainy autumn mornings. There are just nine ingredients you need for these fluffy and moist muffins, and cinnamon sugar and espresso will wake up all your senses with every bite.

Gluten free pumpkin pecan muffins with chocolate chips

There are so many great flavors combined into this muffin. They are also great mood lifters for cold autumn mornings.

Gluten free lemon raspberry muffins

Perfect for sunny summer mornings with your favorite ice coffee and ideal for those who prefer sour flavors. If you are not a fan of sour flavors, you can easily put other fruits of your choosing.

Gluten free sweet potato muffins

These muffins are really moist and soft, with sweet potato and cranberry sauce providing a real explosion of flavors. Perfect to make after Thanksgiving if you have some sweet potatoes and cranberry sauce left.

Savory dishes

There is a large selection of savory breakfast recipes for those on gluten free diet.

Breakfast pizza with gluten free cauliflower crust

This recipe uses cauliflower as a substitute for typical pica crust. As cauliflower can be found in different colors, such as green yellow and purple, you will not only have a gluten free healthy breakfast, but an amazing pop of colors on your plate as well.

Canadian bacon and potato frittata

This is the perfect breakfast idea for all bacon lovers. It’s simple to make and rich in potassium, calcium and vitamin A.

Greek breakfast bread

Packed with Mediterranean flavors of olives and feta cheese, this breakfast bread will make you feel as if you are sitting somewhere in Greece, listening to the sound of the waves. And what is best – it’s completely gluten free!

Mexican breakfast pizza

Another delicious, but a bit spicier breakfast pizza recipe. It includes black beans, salsa and black pepper, but you can improvise and add your other favorite toppings.

Gluten free egg burritos

Simple to make, yet so full of flavors and equally delicious for kids and adults. The basic version includes onions, but you can also add tomatoes, mushrooms and peppers.

Zucchini pancakes

These delicious pancakes have similar taste to hash brownies but more rich in nutrients. You make an extra batch, slightly cook them and save in the freezer for later.

Gluten free breakfast tostadas

Made with brown rice tortillas and spiced up with eggs, fresh vegetables, salsa, sour cream and cheese, these tostadas are a true mouthful and a great source for energy for the day ahead of you.

Peppery potato omelet

This is perfect gluten free breakfast with less than 200 calories. This omelet is both eye-pleasing and tasty thanks to gold potatoes, bell peppers and parsley.

Breakfast bowl

Breakfast bowl is a great way to put all the ingredients you like in one meal. You can choose between fruit-based bowls or savory bowls.

Quinoa breakfast bowl

Quinoa is packed with proteins that will give you the necessary energy and also gluten free. This breakfast bowl combines quinoa, fresh fruit, nuts and a little bit of spice for nourishing breakfast.

Creamy banana buckwheat porridge

This is the perfect comfort food for colder weather and a great way to boost your immunity. You will get your daily dose of potassium from bananas, protein from almond milk and a lot of magnesium from buckwheat.

Raspberry breakfast bowl

Perfect for those morning when you are in a hurry, as it is really quick to prepare. It combines raspberry with maple syrup, vanilla extract and almond butter and you can top it with yogurt, such as full fat Greek yogurt.

Blueberry coconut smoothie bowl

Another quick recipe full of antioxidants and fiber. It is really refreshing, so it will be great source of energy for hot summer mornings.

Green monster smoothie bowl

Quite easy to make, as you just need to blend up the ingredients and put your favorite toppings. This creamy bowl is full of fresh and healthy ingredients, such as bananas, peaches, kale, blackberries, almonds and pumpkin seeds.

Gluten free breakfast power bowl

Made with soaked quinoa and chia seed, this bowl is full of antioxidants and fiber, and it will give you the energy to make it through the day.

Zucchini noodle breakfast bowl

If you prefer savory breakfast bowls, you will love this grain-free, dairy-free and sugar-free bowl. It combines zucchini noodles with avocado cream sauce, and to add even more flavor, you have sweet roasted potato and a fried egg.

Gluten free Mexican breakfast bowl

This is prefect, mouth-watering breakfast full of different flavors and proteins. If you stay away from dairy products, you can replace the cheese and Greek yogurt with guacamole.

Casseroles and quiches

Casseroles and quiches can also be gluten free and delicious at the same time.

Coconut green bean casserole

This is a great spring dish that is gluten free and combines the flavors such as green beans, coconut milk, almonds and ginger.

Gluten free breakfast casserole

This is a simple and delicious recipe with pork sausage and cheddar cheese that will power you up during the cold days.

Bacon breakfast casserole

Another simple recipe for bacon lovers. It also includes vegetables such as onions, green bell pepper, and is a perfect family breakfast.

Breakfast casserole with sausage and cheese

This recipe also combines sausages and cheese, but at the same time, it’s low in carbs. This is the perfect comfort food that can include your favorite vegetables as well.

Mini Mediterranean gluten free quiche

In addition to being gluten free, these quiches are also dairy-free. They are full of Mediterranean flavors such as sun-dried tomatoes, garlic and black olives.

Gluten free quiche

Gluten free pastries can be challenging to make, yet this quiche is really delicious. It uses gluten free plain flower for crust, and bacon, cheese, spinach, garlic and leeks for filling. You can serve it with crisp green salad.

Gluten free sausage quiche

For this quiche you only need 5 ingredients and an hour to make, but it is still quite rich in taste.

Perfect gluten free quiche

The secret for this gluten free quiche is to make the perfect light and flaky crust. The filling this recipe uses is a classic one that combines mushrooms and cheese.

Breakfast bars

There is a wide range of recipes for both sweet and savory breakfast bars to suit anyone’s taste.

Spinach-quinoa breakfast bars

These bars are perfect for those who prefer the savory taste. They will make you full for a long time, and you’ll be happy to know they are really easy to make. They are a great source of protein, and you can add other vegetables, herbs or even bacon.

Banana bread chocolate chip oat breakfast bars

Easy to make bars that taste just like banana bread. They are full of flavors, yet contain no flour, butter, eggs, or dairy.

Blueberry bars

What’s great about these bars is that they are raw – so no baking required. They are made from gluten free oat flour, which is rich in proteins, fibers and zinc, and organic blueberry puree.

Oatmeal breakfast bars

The combination of peanut butter and chocolate chips is what makes these bars so delicious. And they are super healthy as they have no refined sugar, butter and oil.

Grab-and-go oatmeal bars

Rich in proteins and fiber, these oatmeal bars are the perfect breakfast on the go. Make them the night before, and you will have delicious and healthy breakfast the next morning.

Healthy granola bars

These five ingredients healthy bars are easy to make and perfect for those who like that sweet-savory flavor, as they combine peanut butter and honey. They will keep you full without all the unnecessary sugar.

Gluten free vegan breakfast bars

What’s great about these bars is that you can change some ingredients according to your preferences. They are full of nuts, seeds, dried fruit and coconut milk. For better taste, you can also add some dark chocolate.

Breakfast bars

These healthy, tasty bars are also quick to make. They are full of nutrients are they are made from almond flour, agave nectar, pumpkin seeds, sunflower seeds and blanched almonds.

How to make gluten free granola

Granola is the perfect breakfast food that can be served with milk or yogurt. If you wish to eat gluten free granola, we give you some recipes.

Gluten free granola

It is easy to make your own granola that is gluten free by using gluten free oats. With this recipe you will get a large batch of granola that is full of healthy seeds.

Homemade granola

This recipe does not require a lot of effort on your part, that will come in handy when you don’t have the time to prepare breakfast.

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The post 50+ Gluten Free Breakfast Ideas (Including Pancakes!) That You Can Try At Home! appeared first on Lifehack.

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