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table of contents

10 16 20 28 SCIENCE
ROOT CAUSE
MEDICINE Detoxifying foods
FOOD

Say hello to Is salt to to get you back NUTRITION


your body’s blame for your in shape after Let’s get healthy
new BFF – autoimmune the holiday on a budget

TA B L E O F C O N T E N T S / J A N UA RY & F E B R UA RY
Moringa! woes? sugar rush! in 2018!

Editor’s Letter .......................................................................................................................4 Homemade Almond Milk......................................................................................... 42


Mighty Moringa for Your Health........................................................................... 10 Pear Apple Salad with Pomegranate & Pistachios................................44
Root Cause Medicine................................................................................................... 16 Skinny Frozen Strawberry Margarita ...............................................................46
Beet, Apple, Ginger Detox Blast..........................................................................20 Ingredient Spotlight: Pomegranate...................................................................48
Cinnamon Raisin Cookies......................................................................................... 22 Pistachio Crusted Salmon........................................................................................50
Weight Loss without Deprivation....................................................................... 24 Cauliflower Tabbouleh................................................................................................ 52
Healthy on a Budget....................................................................................................28 Rainbow Beet Salad with Pickled Onion.......................................................54
Recipes...................................................................................................................................30 Ingredient Spotlight: Beets......................................................................................56
Favorite Green Smoothie.......................................................................................... 32 3 Ingredient Dairy-Free Truffles............................................................................58
Dutch Baby with Salted Caramel Sauce.......................................................34 7 Secrets to Healthy Skin..........................................................................................62
6 Simple Ways with Citrus.......................................................................................38 Easy Chocolate Sorbet...............................................................................................64
No Bake Chocolate Dipped Cherries..............................................................40 In Season Now................................................................................................................. 66
No Bake Marshmallow Pops...................................................................................41 Disclaimer.............................................................................................................................70

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 03


LETTER FROM EDITOR-IN-CHIEF
Gigi Stewart
T H E E D I TO R gigi@foodsolutionsmag.com

CREATIVE SERVICES
Happy New Year, friends! Kreative Direktions

The holidays are behind us and it’s on to a CONTRIBUTING WRITERS


fresh new year with articles, recipes and Suja Natarajan
info you can use to get off to a healthy, Dr. Vikki Petersen, DC, CCN, CFMP
happy start! Karla Salinari
Holly Bertone
If you’re looking for delicious gluten-free Andrea Beaman
recipes, click over to page 30 and get ready Lily’s Sweets Chocolates
to drool! From detox drinks to healthy Dr. Kara Fitzgerald
LETTER FROM THE EDITOR / JANUARY & FEBRUARY

cookies (yes, healthy!) to family meals,


there’s a recipe for you! COPY EDITOR
Jodi Palmer
And because the New Year usually means
cutting the fat on the plate as well as in the PUBLISHER & CEO
budget, we have tips for eating healthy Scott R. Yablon
without draining your bank account. syablon@foodsolutionsmag.com

Of course, as always, we left some room for ADVERTISING SALES & MARKETING
dessert, especially with Valentine’s Day just KMI: 561.637.0396
around the corner. Be sure to get the recipe
for 3-Ingredient Dairy-Free Truffles (that DIRECTOR OF CLIENT SERVICES
happen to be low sugar!) and more. Jody Baratz
jody@foodsolutionsmag.com
Here’s to a healthy, happy
beginning to 2018! CHIEF TECHNOLOGY OFFICER
Brian A. Yablon
byablon@foodsolutionsmag.com

TECHNICAL WEB DEVELOPER


Dmitry Bogordsky

ACCOUNTING
accounting@foodsolutionsmag.com

ARTICLE SUBMISSIONS
gigi@foodsolutionsmag.com

INFORMATION REQUESTS
info@foodsolutionsmag.com

ADVISORY BOARD
Cynthia S. Rudert, M.D., F.A.C.P.,
CD & Gluten Intolerance Specialist
Marci Page Sloane, MS, RD, LDN, CDE,
Registered & Licensed Dietician /
Nutritionist & Certified Diabetes Educator
Leigh Reynolds, GF Therapeutics /
Celi-Vites President

04 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


No hornswoggling,
just awesome taste
without the gluten.

Lance gluten free sandwiches are made with two


awesome tasty crackers with incredible real peanut
butter or cheddar cheese in between. Look for them
in the gluten free aisle of your local grocery store.

®
AMERICA’S
ORIGINAL CRAFT VODKA

My American vodka beats


the giant imports every day.
Try American! It’s better.
iT to’s TIPSY GUGELHOPF

More gluten-fre
e goodness from
cake in the su Blackbird Bake
mmer and man ry and Tito’s Ha
y of the bundt ndmade Vodka!
cakes you see Nothing is mor
the cake abso are loaded with e gorgeous than
rbs all the liqui spirits! The al a scallope
cohol bakes of
d leaving you
with a sinfully f in the oven, bu d bundt
moist crumb. t the sugar in

INGREDIENTS: DIRECTIONS:
• 4 tblsp. Tito’s Handmade Preheat oven to 325 F. Coat the inside of a 7.5” x 4” (10 cups) bundt pan
Vodka with non-stick spray. Beat the egg yolks, lemon zest, sugar and 2 tablespoons
Tito’s Handmade Vodka until pale and creamy.
• 2 ¼ cups Blackbird Bakery
Cake & Muffin Blend Sift the Blackbird Bakery Cake & Muffin Blend with the baking powder.
Alternating with the half and half, add the sifted flour and baking powder to
• 4 eggs, separated the yolk mixture and mix on medium until the batter is very smooth and well
combined. In a clean bowl, beat the egg whites with a pinch of salt and 2
• 1 ¼ cups sugar
teaspoons sugar until glossy peaks form. Fold into the batter.
• Zest of 1 lemon Spoon half of the batter into a separate bowl. In a measuring cup, whisk the
cocoa powder, with the instant coffee. Zest the orange into the cocoa powder.
• Zest of 1 orange
Stir in the water and remaining 2 tablespoons of vodka. Mix until smooth.
• 1 tblsp. vanilla Spoon a small amount of the blonde batter into the bottom of the pan. Then
add a layer of the chocolate batter. Repeat until all of the batter has been
• 1 ½ tsp. baking powder
used. The cake will marble as it bakes.
• 1 cup half and half Bake for 30 minutes, then rotate the pan and bake for 30 minutes more. The
• ½ cup cocoa powder cake is done when it pulls from the sides of the pan and a wooden skewer
inserted in the middle comes out clean.
• 1 tblsp. instant coffee Allow the cake to cool in the pan for 5 minutes, then invert on a wire rack to
• 1/2 cup water cool completely. Dust with powdered sugar and serve with freshly whipped
cream. Serves 12.
science
F O O D / M I G H T Y M O R I N G A F O R Y O U R H E A LT H

10 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


science

MIGHTY
MORINGA
BY SUJA NATARAJAN

FOR YOUR HEALTH

F O O D / M I G H T Y M O R I N G A F O R Y O U R H E A LT H
Moringa Oliefera, MORINGA HAS A
WIDE SPECTRUM OF
also known as the NUTRIENTS, INCLUDING:
Vitamin A
“miracle tree”, is a

• Vitamin B 1, 2, 3, 6 and 7
green leafy tree packed • Vitamin C

• Vitamin D
with over 90 medicinal • Vitamin E

compounds. The While Moringa was used in tradition- • Vitamin K

al medicine like Ayurveda for more • amino acids


bright-green colored than 4000 years, current research and • protein

leaves are a nutritional investigations confirm the healing • fiber

abilities of the plant. Acknowledging • calcium


powerhouse packed the remarkable medicinal properties • iron

of Moringa, the National Institute of


with an impressive list • magnesium

Health adjudged it as the “plant of • potassium


of nutrients. the year” in 2008. • phosphorus

• zinc

According to the Asian Pacific Jour-


nal of Cancer Prevention, Moringa CHECK OUT THESE
leaves have a wide range of anti- OTHER BENEFITS OF
oxidants, antibiotics and nutrients MAGICAL MORINGA!
including vitamins and minerals. The IMPROVES DIGESTIVE HEALTH:
incredible health-enhancing com- Add fuel to digestion by including
pounds of Moringa make it one of a handful of fresh Moringa leaves
the latest supplements to enter the in vegetable dishes. Moringa finds a
holistic health market. Whether you prominent place in Ayurveda in treat-
use Moringa in vegetable curries, ing digestive disorders and ulcers.
tea, salad, juice or as a supplement, The high fiber in the leaves and pods
it is beneficial for a variety of health gently stimulate the intestine for a
conditions. smooth elimination process. Studies

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 11


science

Add fresh Moringa


leaves in vegetable
curries, soups, stews,
tea or as dried powder
in smoothies.
Don’t take Moringa
powder on an empty
stomach as it may
cause nausea.
show the presence of isothiocy-
anates beneficial to treat and prevent
F O O D / M I G H T Y M O R I N G A F O R Y O U R H E A LT H

ulcerative colitis. The extracts of the


leaf make an effective herbal remedy
against gastrointestinal disorders. Re-
sults of a study on mice showed the
restorative properties of Moringa leaf
extract to prevent early liver injury.

LOWERS SUGAR LEVELS: The


anti-inflammatory compounds make
Moringa a natural way to manage
diabetes. According to a study pub-
lished in the International Journal
of Health and Nutrition in 2011,
Moringa leaves were found to have a
positive impact on insulin and blood
glucose levels of diabetic patients.
“The high vitamin C content in
Moringa helps the pancreas to pro-
duce insulin which affects the blood
sugar levels,” says UK-based Niraj
Naik, holistic expert and pharmacist.
Try out Moringa in small
CARDIOTONIC: High blood pres- doses and gradually
sure can increase the risk of several increase the dosage.
cardiovascular diseases. Moringa
is rich in quercetin, an antioxidant
Always talk to your
flavonol, associated with reduced risk
doctor before add-
of coronary heart disease and stroke. ing Moringa to your
Based on animal-based studies it is diet or regimen.
found that the bioactive compounds,
isothiocyanates and niaziminin pres-
ent in Moringa curbs the thickening
of arteries, which lowers the risk of
hypertension.

12 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


science

REDUCES INFLAMMATION: Bron- are using it for overall health support. REFERENCES:
chial asthma is a chronic inflamma- Moringa contains iron and protein National Center for Biotechnology
tory condition, which causes wheez- that gives us energy and its antioxi- Information
ing and coughing. Twenty asthma dant, anti-inflammatory properties, National Institutes of Health
patients who consumed Moringa protect us against disease,” notes MiracleTrees.com
seeds for three weeks saw a signifi- Miami-based Dr. Elizabeth Trattner, Science Direct
cant reduction of asthmatic attacks in Doctor of Chinese Medicine and
one clinical study. According to the Certified AZCIM Integrative Medical
study, Moringa is beneficial against Practitioner. © Suja Natarajan 2017
First North American Serial Rights
bronchial obstructions and assists
in better lung functions. Studies also IMPROVES IMMUNITY: Keep your
suggest that the anti-inflammatory immune system in top shape with
SUJA NATARAJAN IS AN OHIO-BASED FREELANCE
compounds of Moringa speed up the Moringa. “Moringa is a highly re- WRITER WHO WRITES ON HEALTH, WELLNESS
AND PARENTING TOPICS FOR MAGAZINES AND
recovery process of liver damaged by garded medicinal plant because of its NEWSPAPERS. READ HER PUBLISHED CLIPS ON
WWW.SUJANATARAJAN.COM.
anti-tubercular drugs. immune-boosting properties. It has an
abundance of iron, antioxidants and
ENERGY BOOSTER: If you are vitamin C, which play an important
looking for a subtle energy boost, role in boosting the immune system,”
Moringa is a better alternative to says Naik.
caffeine. The combination of vitamin
B, magnesium and potassium aids ab- “It’s also high in minerals and be-
sorption of food and converts sugar ta-carotene that protects and builds
into energy. Unlike caffeine, Moringa the immune system. Daily intake has
relaxes the muscles and relieves stress shown that consumption of Moringa
to boost mental clarity. “Moringa has leaves meets the recommended die-
become a very promising supplement, tary allowances of these vitamins and
and many people and practitioners mineral,” says Trattner.

14 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


root cause medicine
R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !

AUTOIMMUN E
DR. VIKKI PETERSEN DC, CCN, CFMP

DISEASE
AND...SALT!

DR VIKKI PETERSEN, DC, CCN, CERTIFIED FUNCTIONAL


MEDICINE PRACTITIONER, IS FOUNDER OF ROOT CAUSE
MEDICAL CLINIC IN SUNNYVALE, CA. SHE HAS BEEN
AWARDED GLUTEN FREE DOCTOR OF THE YEAR AND
AUTHORED THE CRITICALLY ACCLAIMED “THE GLUTEN
EFFECT”. ROOT CAUSE MEDICAL CLINIC IS A DESTINATION
CLINIC AND TREATS PATIENTS FROM ACROSS THE COUNTRY
AND INTERNATIONALLY. IF YOUR HEALTH IS NOT TO THE
LEVEL YOU DESIRE, CONSIDER CONTACTING THEM FOR A
FREE CONSULTATION – 408-733-0400.

16 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


root cause medicine

With the New Year,


we talk a lot about
cutting foods from
our diet. Usually it’s
something like “I’m
going to cut sugar after

R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !
the holidays” or “No
more carbs starting
January first!”

Resolutions toward a healthier lifestyle


are definitely a great way to kick off a
New Year, but instead of focusing those
promises to self on losing weight, what if
we shift the focus to being healthy?

That’s what Dr. Vikki suggests we focus


on every day of the year, and this issue, disease, but there is now research to fully the case of autoimmune disease, some-
she’s shining a spotlight on an ingredient support that supposition. thing that looks “similar” to a bad guy.
we all use, but we rarely (if ever until
now) hear discussed when it comes to We know that the immune system becomes A particular type of helper cell, called
autoimmune disease. Let’s talk salt! revved up, overstimulated, and hypervig- Th17, is associated with causing autoim-
ilant in the face of autoimmune disease. mune disease when it’s over-activated. It
At Root Cause Medical we always This “amped up” state results in the im- has been linked to the development of a
disagreed with the approach of suppress- mune system attacking self-tissue (a part of wide variety of autoimmune diseases
ing the immune system, and wrote about your body) instead of a legitimate bad guy. including:
it in our book, The Gluten Effect, back in • multiple sclerosis

2009. It would take a few years after we The “bad guys” the immune system • psoriasis

published, but starting in 2012 our attacks can be food, infections, toxins, or • type I diabetes

protocol for autoimmune disease was a combination of all three. • rheumatoid arthritis

vindicated by research.
The immune system is made up of a You’ve likely noticed you hear more
Research validated our premise that the variety of cells, two of which are helper about these, and other, autoimmune
immune system deserved to be supported, cells and suppressor cells. They work disease in recent years. This is because
not suppressed. together to keep the immune system in autoimmune disease is on the rise.
balance.
HOW DOES SALT A F F ECT H IG H SALT TRIG G E RS AN
YOUR I M M U NE SYST E M ? Helper cells assist in the attack of bad E NZ YME TH AT C RE ATES
The typical or Standard American Diet guys while suppressor cells act as the INFL AMMATIO N AND
(SAD) is high in salt, saturated fat and “voice of wisdom” to make sure the AUTO IMMUNE DISE ASE
chemicals. Scientists have long felt that helper cells don’t get out of hand and A trigger that increases Th17 production
our unhealthy diet played a role in the “trigger happy”. You only want the “bad is the amount of salt in our bloodstream.
ever increasing rates of autoimmune guys” attacked, not the good guys or, as in There’s literally a “salt sensing” enzyme

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 17


root cause medicine

that will cause increased production of The scenario rolls out like this: Salt is
R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !

this immune cell in the presence of high causing Th17 to be more active, creating
blood sodium levels. inflammation and initiation of autoim-
mune tendencies, while the monocytes
Since increased Th17 results in increased signal the presence of the inflammation
inflammation, this is an activity that will caused by the excess salt.
move you towards degenerative disease
and autoimmune disease. IN F L AMMATIO N RISES AND
A N T I-INFL AMMATO RIES FAL L
Researchers point out that the sodium – A DA NG E RO US CO MBINATIO N
content of fast food and processed food Also associated with the high salt diet was
can be more than 100 times higher than a not only more inflammation, but lower sodium intake participants. Further, the
similar meal cooked at home. natural anti-inflammatories, the substanc- group ingesting more sodium developed
es designed to counter the ill effects of more lesions in their brains, 14 versus 6,
ANOT H E R AS S OC IAT IO N O F inflammation. High inflammation and over the course of the multi-year study.
SALT A ND I NF L A M M AT IO N low anti-inflammatories are an unhealthy
Researchers found that those on a high recipe to create ALL degenerative type There are some doctors who don’t think
salt diet (in hindsight, they admitted it diseases, including autoimmune disease. you should salt your food at all. I am not
was probably more of an “average” salt of that opinion currently. Preparing meals
diet based on the vast quantities Ameri- To put the salt theory to the test, research- at home, I believe you can cook with
cans typically consume) were found to ers looked at patients with multiple scle- Himalayan sea salt in moderation. As
have higher levels of white blood cells rosis (M.S.), following them for the course long as you don’t eat junk food, fast food
called monocytes. of a few years, evaluating their diets. or overly processed foods, the sodium
level in your bloodstream should be fine.
Monocytes signal inflammation and are The higher sodium group had three to
present in greater numbers in autoim- four times the number of exacerbations of So what should you do if you have, or
mune disorders. their M.S. as compared to the lower believe you have, an autoimmune disease

18 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


(besides cutting back on processed foods
and excessive salt)?

I hope you will give us a call because we


treat autoimmune disease successfully.
Our successful autoimmune disease
program involves the identification of
stressors that are overtaxing the immune
system. The stressors tend to be one or
more of three potential contributors:
• Food

• Infection

R O O T C A S U E M E D I C I N E / A U T O I M M U N E D I S E A S E A N D . . . S A LT !
• Toxin

Within the food category is included the


identification of possible food sensitivities,
allergies, poor food choices and now,
excess salt, which comes along with
overly processed junk and fast food.

After the correct stressors are identified


and removed, the next step is to normal-
ize the function of the immune system and
heal the leaky gut, the latter is typically
present with autoimmune conditions.

B LOOD T EST OF F E RS
EARLY WAR NI NG O F
AUTOI M M U NE DI S E AS E
If you’re not sure if you have an autoim-
mune disease but aren’t feeling your best,
or if autoimmune disease runs in your
family, there is a blood test that can tell
you if you are in the early stages of
developing autoimmune disease. When I
say “early” I mean it could identify
problems years or months before a
diagnosis would ever occur. It’s incredibly
important to catch such changes early and
this test does exactly that.

Once you know your risk, you can make


a commitment to work on reversing the
autoimmune condition.

Now, with the New Year upon us, is the


perfect time to get in control of your
health once and for all!

To reclaiming your best health,


Dr. Vikki

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 19


food

BEET, APPLE,
GINGER

DETOX
BY DR VIKKI PETERSEN, DC, CCN, CFMP

BLAST
F O O D / B E E T, A P P L E , G I N G E R D E TOX B L A S T

This was a sweet little


discovery I enjoyed I tend to avoid beets, especially the red INGREDIENTS:
after a recent lecture I ones, because they stain my cutting
· ½ cup chopped organic golden
gave at Samsung. They board and hands, so I decided to
beet, peeled. You could also use a
create something I wouldn’t normally
have a gorgeous new make at home. red beet
· 2 organic apples, peeled. Pick
building here in Silicon whichever brand you find the
Beets shouldn’t be avoided. They are
Valley and they were incredibly healthy and detoxifying. sweetest, just make sure it’s
gracious enough to Ginger is a wonderful anti-inflamma- organic
· ½ inch organic ginger, peeled and
give me access to their tory. The apples are mostly there for a
cut into small pieces
sweet balance but remember they are
amazing café. unhealthy unless organic – they are · ¼ cup filtered water
part of the Dirty Dozen and very high · Handful of ice (optional)
I’m not the easiest person to feed so I in pesticides otherwise.
METHOD:
wasn’t optimistic, but I also didn’t
want to be rude and refuse the This recipe is what I created with some Place all ingredients into a high-
invitation. It was a gorgeous café tweaks, because at home I don’t have speed blender with 1/4 cup water
with a multitude of healthy eating a juicer, but I do have a blender. and ice, if you’re using it. Depend-
options but the one that I felt safest ing on how thick or thin you like
enjoying was a juicing station. All the The beauty of a blender versus a juicer your blended drinks, use more
fruits and vegetables were out on is that all the healthy fiber is present water and/or ice.
display, looking fresh and delicious. from a blender, and locked within that
fiber is healthy antioxidants. So keep Blend on high speed until smooth.
They were willing to make whatever
I wanted and for some reason the the blender; maybe consider investing Taste and add more ginger if you
beets called out to me. in a fancy high speed one. like more “heat”.

20 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


F O O D / B E E T, A P P L E , G I N G E R D E TOX B L A S T
food

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 21


food

CINNAMON
RAISIN POWER

COOKIES
FOOD / CINNAMON RAISIN POWER COOKIES

BY DR VIKKI PETERSEN, DC, CCN, CFMP

When it comes to cookies you want


This is my new something to taste good and satisfy
favorite cookie. My you, but that doesn’t have to come
daughter wanted a with ingredients that create inflamma-
tion, weight gain, a roller coaster of
healthy cookie that blood sugar and move you towards
could act like a healthy diabetes and heart disease. That may
seem like a lot of damage from a
snack. It needed to
single cookie. Well, not just one, of
be filling, but healthy, course, but do you know anyone who
delicious and not too eats just one?

sweet. I think we My point is that food is information,


accomplished it. and the information you want to give
your body should be energizing,
nourishing and healing.
INGREDIENTS:

I’m really building up these cookies, DRY INGREDIENTS


No one needs another cookie filled aren’t I? Well they are gluten-free, · 1 cup certified gluten-free rolled
with refined, over-processed ingredi- diary-free, plant-based and free of oats or organic quinoa flakes if
ents that cause you to crave sugar, refined flour and sugar. The nuts, avoiding oats
gain weight and feel tired and cranky. seeds and date sugar are whole foods, · ½ cup organic almond flour
Some people might think the taste is meaning they won’t create a spike in · ½ cup organic date sugar or coconut
“worth it”, but it’s just not true in my blood sugar and should keep you sugar
opinion. There are too many delicious satisfied for hours. · 1 teaspoon ground cinnamon
options that create none of the · ½ teaspoon baking powder
liabilities of traditional store or Makes 24 cookies · ½ teaspoon baking soda
bakery-bought cookies. I do think · ½ teaspoon Himalayan sea salt
this one is going to be a new favorite Preheat oven to 350 degrees. Line · ½ cup organic raisins or dried
for you and your family! cookie sheet with parchment paper. cranberries

22 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

FOOD / CINNAMON RAISIN POWER COOKIES


· ½ cup organic almonds or walnuts, butter or peanut butter there are no dry areas left. Lastly, add
chopped · 1 teaspoon vanilla extract the dried fruit, nuts and seeds of your
· ¼ cup organic sunflower seeds or choice to the bowl and combine.
chopped pumpkin seeds METHOD:
The batter will be quite thick. Use a
Place all dry ingredients, except the tablespoon and place the cookies onto
WET INGREDIENTS
dried fruit, nuts and seeds, in a your cookie sheet. The cookies are about
· 2 flax eggs (combine 2 Tablespoons
medium bowl and combine with a 1½ inches in diameter. Flatten them with
ground organic flax seeds with 3
whisk. Place all wet ingredients in a a back of a spoon or your fingers. They
Tablespoons hot water. Stir together
small bowl, whisk to combine will not spread as they cook.
and allow to thicken for at least 5
thoroughly. Ensure the flax egg is well
minutes). Bake 10 minutes until golden brown.
distributed among the oil and peanut
· A generous ¼ cup melted organic
butter with no lumps. Place on a cooling rack until fully
coconut oil - use refined coconut oil
if you don’t like a strong coconut Add wet ingredients into the dry cooled and then refrigerate. They hold
flavor ingredients, a small amount at a time, together best when refrigerated but
· A generous ½ cup organic almond stirring well to fully combine. Ensure taste delicious at any temperature!

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 23


nutrition
Dietary restrictions can be quite an
annoyance. Feeling deprived of foods
they love is why people steer away from
their weight loss program and never shed
BY DR. VIKKI PETERSEN, DC, CCN, CFMP unwanted pounds.

WEIGHT
My approach with patients is to explain
all the foods they CAN eat. This sets the
way for a positive start to a weight loss
program. Even with dietary restrictions, I

LOSS
always focus on what patients CAN eat.

Here are more of my best tips for finally


losing the weight you need to shed:

SET REALISTIC GOALS


Multiple small goals for weight loss

WITHOUT rather than a large overwhelming goal


N U T R I T I O N / W E I G H T LO S S W I T H O U T D E P R I VAT I O N

works best.

DEPRIVATION
For example, if a patient wants to lose
30 pounds, I recommend we focus on a
loss of 5 pounds every 2 weeks, over the
next 12 weeks.

24 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


The smaller goals are much easier to week until you achieve your goal weight program to you individually, taking into
attain and also help to keep the patient and after that, you could decrease the account your genetics, age, food sensitivi-
motivated. intensity of the workouts, but keep up ties and hormonal balance. The result will
the frequency – so that you do not quit then be an easy-to-follow program that
MAKE SUSTAINABLE exercising completely. will help you to lose the weight you want
CHANGES while keeping off the weight that you’ve
Most weight loss programs rely on the KEEP IT SIMPLE worked so hard to lose!
“work hard now, play later” philosophy. Most of all it is necessary to keep things
However, that is precisely why most people simple. I find that most people who READY TO LOSE?
find that they re-gain all the weight they become obsessive about calorie counting I can help! Feel free to contact me for a
lost as soon as they deviate from the die- and calorie burning, stress themselves out free consultation by calling (408) 733-
tary restrictions of their weight loss pro- to the point that they do not focus on in- 0400. I’m here to answer your questions
gram. This does not have to be the case. corporating long-term healthy habits that and help you get your New Year off to a
will help them to keep their weight off. healthy start!
It is true that in order to lose weight, some Their focus on number of calories often
short term drastic changes to your lifestyle distracts them from other more important To your health,
and diet may be necessary. However, it is aspects of food, such as nutrient value and Dr. Vikki Petersen
also important that some of these changes number of preservatives and additives in DC, CCN, CFMP

N U T R I T I O N / W E I G H T LO S S W I T H O U T D E P R I VAT I O N
be sustainable and continue to be a part packaged foods. IFM Certified Practitioner
of your regular lifestyle, so that you can Founder of HealthNOW Medical Center
maintain your ideal weight with ease. It’s important to engage in a weight loss Author of “The Gluten Effect”
For example, you may need to have a an program that not only embraces the Author of eBook: “Gluten Intolerance – What
intense workout schedule 3-4 days per factors listed above, but also tailors a You Don’t Know May Be Killing You!”

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 25


A GLUTEN-FREE
to start your day
WAY
Start smart with a classic,

comforting bowl of Cream of Rice.

Every fat-free, cholesterol-free

serving is packed with essential

vitamins and minerals. And it’s

always been naturally gluten-free.

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or /CreamofRice © 2015 B&G Foods, Inc.
Adios, gluten
FIESTA FLATS – FLAT BOTTOM TACO SHELLS

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for meal ideas using our gluten-free
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©2015 B&G Foods, Inc.
nutrition

We live in a day and age where fast


food runs rampant and convenience
is more of a priority than health.
Everywhere you look there are
“Happy Meals” for $1 and burgers for
$1.99. If you don’t know better, this
can seem easier than making food
N U T R I T I O N / D R . V I K K I ’ S T I P S F O R H O W T O B E H E A LT H Y O N A B U D G E T

at home or paying a bit more for


a healthier option.

28 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


nutrition

DR. VIKKI’S TIPS FOR


HOW TO BE HEALTHY
ON A BUDGET

N U T R I T I O N / D R . V I K K I ’ S T I P S F O R H O W T O B E H E A LT H Y O N A B U D G E T
I’m not going to say that eating healthier Pinto Beans – $0.30 per 1/2 cup, $3 per
is always cheaper or faster, because can
compared to $1-meals, it’s not, but I will
promise that it doesn’t have to expensive ORGANIC NUTS & SEEDS:
and will pay off in the long run. Almonds – $0.60 per ounce (20-25 nuts),
$5 per 8-ounce bag
Here’s a list of healthy food under $5: Peanuts – $0.50 per ounce (25-30 nuts),
$4 per 8-ounce bag
ORGANIC VEGETABLES: Pistachios – $.50 per ounce
Organic Kale – $2.88/bunch Pumpkin Seeds – $.49 per 1/4 cup serving
Organic Beets – $3.45
Organic Broccoli – $4.03 ORGANIC GRAINS:
Organic Red Cabbage – $1.50 Brown Rice – $0.18 per 1/4 cup,
Organic Cauliflower – $4.50 $2 per pound
Organic Lettuce Head – $2.54 Quinoa – $0.60 per 1/4 cup,
Organic Carrots – $0.50 each, $5 per 12-ounce box
$2 per pound Oatmeal – $0.18 per ½-cup dry serving

ORGANIC FRUIT: SNACKS:


Organic Apples – $.75 each Popcorn – $0.30 per 1/2 cup, $1 per
Organic Pears – $.85 each pound for kernels
Organic Oranges – $.50 each
Organic Kiwis – $.50 each So you see, eating healthy isn’t really
going to break the bank! And think of the
ORGANIC BEANS, WHICH savings you’ll accrue from not visiting the
ARE FULL OF PROTEIN: doctor’s office so often as a result of your
Black Beans $0.30 per 1/2 cup, consistent healthy lifestyle!
$1.50 per can
Garbanzo Beans – $0.12 per 1/2 cup, To your health,
$1.50 per pound (dry, in bulk) Dr. Vikki Petersen

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 29


recipes

We hear a lot of “New Year, New You” this time


of year, and it’s true, we all want to be off to the
RECIPES / JANUARY & FEBRUARY

best start possible. But we also want to enjoy


life – and food – as much as possible, too!

This issue’s recipes strike a balance between those


healthy (and delicious) dishes we need to get back
to and the indulgent treats we love. The best part is
that the treats we have in store are better for you!
That’s right, healthier truffles, a “clean” version
of a Dutch Baby for your next weekend brunch
and even healthy cookies!

Turn the page to dig in!

30 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


Crafted with Whole Grain Brown
Rice, Almonds and Seeds, Blue
Diamond® Artisan Nut-Thins® is a
delicious way to start any party.

• Made with real


© 2016 Blue Diamond Growers. All rights reserved.

Blue Diamond® Almonds


• No Artificial colors or flavors
• Wheat & Gluten Free!
For recipe ideas visit www.bluediamond.com

Proud Sponsor of the Celiac Disease Foundation


food
F O O D / FAV O R I T E G R E E N S M O OT H I E

32 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

FAVORITE
GREEN
SMOOTHIE

F O O D / FAV O R I T E G R E E N S M O OT H I E
DR. VIKKI PETERSEN, DC, CCN, CFMP

For the healthiest body, getting nine nature’s healthiest spices and the
servings of fruits and veggies each tablespoon of ground flax gives you
day is a must. That can be a little your daily dose of fiber-rich,
daunting, but if you start your day anti-cancer, anti-inflammatory
out with four, as this recipe pro- super food!
vides, you’ve got it in the bag!
It would be hard to get a healthier
I have a variety of smoothie recipes start to your day!
but I keep coming back to this one
as my all-time favorite. I think it’s INGREDIENTS:
the healthiest of all my smoothie
· 6-8 ounces organic orange juice
recipes so that’s probably why it’s
· 2 cups organic baby spinach
my go-to.
(optional: use baby kale)
· 1 small organic banana or 1/2
There are different qualities of
a large one
fruits and veggies, of course, and
· 1 cup organic frozen raspberries
this recipe gives you some of the
· ½ inch organic ginger (sliced)
best: spinach, which you can
· 1 Tablespoon organic ground flax
alternate with baby kale, raspber-
ries, which you can trade out for
METHOD:
other berries.
Place all ingredients in a high speed
The ginger gives you an extra blender and blend completely. Add
anti-inflammatory kick with one of ice if you like a colder smoothie.

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 33


food
A Dutch Baby is a puffy crepe-like
pancake usually served at breakfast with
a sweet topping or with cinnamon sugar.
It’s a derivation of German and Danish
dishes, but popularized in the USA in
the early 1900s on the West Coast.
F O O D G L U T E N - F R E E D U T C H B A B Y W I T H S A LT E D C A R A M E L S A U C E

34 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

GLUTEN-FREE

DUTCH BABY
WITH SALTED

F O O D G L U T E N - F R E E D U T C H B A B Y W I T H S A LT E D C A R A M E L S A U C E
BY KARLA SALINARI

CARAMEL SAUCE

This version, created to be glu- INSTRUCTIONS:


ten-free, can also be adapted to suit
those on a dairy-free diet. It’s just Preheat the oven to 400F.
what winter ordered up! Something Add the butter to a medium-sized
light and fluffy to get the day off to a skillet and place in preheated oven to
sweet start. Perhaps a special Val- melt. While the butter melts, add the
entine’s date for the one you call flour, warm oat milk, coconut palm
“baby”? sugar, eggs, vanilla extra and salt
into a blender and blend until even,
To make the recipe dairy-free, use a about 20-30 seconds. Remove the
plant-based milk and dairy-free skillet from the oven. Swirl the butter
butter substitute. around the skillet and coat evenly.
Add remaining butter to the batter
and blend again 5-10 seconds. Pour
INGREDIENTS: batter into the skillet and return to
the oven to bake, 25 – 30 minutes or
· ¾ cup gluten-free all-purpose flour until pancake is puffed in the center
· ¾ cup milk, heated in the and golden brown along the edges.
microwave for 30 seconds Once done, remove from the oven
· 1 tablespoon coconut palm sugar and use a spatula to carefully transfer
· 3 tablespoons butter your Dutch Baby to a cooling rack.
· 3 eggs, room temperature Dust with confectioners’ sugar and
· 2 teaspoons vanilla extract serve with a generous amount of the
· A pinch of salt salted caramel sauce. Enjoy!

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 35


food

SALTED

CARAMEL
F O O D G L U T E N - F R E E D U T C H B A B Y W I T H S A LT E D C A R A M E L S A U C E

SAUCE

As written the caramel INGREDIENTS: INSTRUCTIONS:

sauce is dairy-free. If you · 1 can (13.5 ounce) full fat Place a saucepan over medium heat.
eat dairy, you may substi- coconut milk Combine the coconut cream, coconut
· ½ cup coconut palm sugar palm sugar, and salt and bring to a
tute an equal amount of · ½ teaspoon sea salt boil. Reduce the heat to a simmer
heavy cream for the can · 1 teaspoon coconut oil and let cook, stirring occasionally
· 1 teaspoon vanilla extract until the sauce turns a dark amber
of coconut milk. color, 30 - 40 minutes. Remove from
heat. Add the coconut oil and vanilla
extract and combine. Transfer to a
glass jar and let cool. Drizzle over
your Dutch Baby or favorite dessert.

*The sauce will stay fresh in the


refrigerator for up to a week.

ABOUT THE AUTHOR


KARLA SALINARI IS THE FACE BEHIND THE
BLOG OUR FLIPSIDE LIFE. THERE, KARLA
‘FLIPS’ UNHEALTHY RECIPES INTO HEALTHY
ALTERNATIVES USING GLUTEN-FREE,
ORGANIC AND HIGH-QUALITY INGREDI-
ENTS. FROM THE BLOG CAME THE IDEA TO
LAUNCH A HEALTHY DESSERT KIT COMPA-
NY, FLIPBOX. LEARN MORE ABOUT KARLA
AND FLIPBOX HERE. FOLLOW KARLA ON
FACEBOOK, TWITTER AND INSTAGRAM, TOO!

36 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

SIMPLE
WAYS WITH
CITRUS
F O O D / S I M P L E WAY S W I T H C I T R U S

01
BR OI L ED G RA P E F RU IT
Brush grapefruit halves with a
little coconut oil, sprinkle with
sugar and cinnamon, then broil
for about 5 minutes, until sugar
melts and tops are bubbly.

Citrus is in-season now and a delicious way


to boost your immunity, cut calories at
snack time and add a bright burst of flavor
to gray winter days! Here are our six favorite
ways to showcase these zesty fruits.

38 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


02
Z EST Y CA K ES
Add finely grated lime zest to your
next cake for a burst of flavor. It
works with cupcakes and cookies,
03
BLO O D O RANG E SAL AD
too, and is best in a lightly The easiest salad you’ll ever
flavored cake like vanilla. make! Peel and slice blood
oranges, drizzle with olive oil
and balsamic vinegar, add a
few grinds of black pepper and
a sprinkle of coarse sea salt.

04

F O O D / S I M P L E WAY S W I T H C I T R U S
SAVO RY O RANG E DIP
Blend the zest and juice from one
orange into a cup of your favorite
(dairy or non-dairy) yogurt, add salt
and pepper to taste, and top with a
drizzle of olive oil and a dash of
smoked paprika. Use for dipping
gently roasted root vegetables.

05
C L ASSIC VINAIG RE TTE
The easiest and best salad topper you’ll ever
make. Add ½ cup oil, ¼ cup fresh squeezed
lemon juice, 1 teaspoon Dijon mustard, a
pinch of sugar, a pinch of salt and a dash of
pepper to a glass jar, top with a secure lid
and shake to blend. Store in the refrigerator
up to 2 weeks. Shake each time before use.

06
L E M O N HU MMUS
Lively lemon, peeled and segmented, adds
zing to traditional hummus. Add segments
from ½ a lemon to your next batch. If you
use store bought hummus, simply add it,
along with lemon segments, to your food
processor and blend until smooth.

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 39


food

CHOCOLATE
DIPPED
CHERRIES
Get out of the kitchen quick with
sweet treats every Valentine on
F O O D / C H O C O L AT E D I P P E D C H E R R I E S

your list will love! Make these


chocolate dipped cherries and a
batch of sweet marshmallow
pops (recipe, facing page) to
share with your Valentine.

Note: Adjust the amounts for each


treat according to how many you
need. These can easily be made in
small or large batches.

W H AT Y O U N E E D :

· Maraschino cherries with stem


· Chocolate, melted
· A baking pan lined with parchment
or wax paper

W H AT Y O U D O :

Place cherries on a paper towel lined


plate to drain.
When cherries are nearly dry, dip
into melted chocolate up to where
the stem begins.
Place dipped cherries on lined baking
pan and allow to dry.

40 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

MARSHMALLOW
W H AT Y O U N E E D :
POPS
· Large marshmallows
· White chocolate candy coating,
melted
· Various Valentine’s Day themed
W H AT Y O U D O :
sprinkles
· Long skewers or lollipop sticks · Prepare your base for securing
(from craft store) dipped pops first (alternatively, you
· A base for securing pops (craft can lay them on a wax paper lined

FOOD / MARSHMALLOW POPS


foam covered with pretty wrapping baking sheet).
and placed in a loaf pan is a great · Skewer one end of each marshmal-
option) low (like a lollipop), then dip
partially into melted white chocolate.
· Dip into sprinkles, then stick into
base (or lay on lined cookie sheet)
and allow to dry.

As always, be sure your ingredients


are gluten-free. Gluten-free marsh-
mallows, white chocolate and
sprinkles are available in many
stores and also online.

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 41


food

HOW TO MAKE
YOUR OWN
ALMOND
MILK
FOOD / HOW TO MAKE YOUR OWN ALMOND MILK

W H AT Y O U N E E D :

· 1 cup raw almonds


· 4 cups purified water (plus
additional for soaking)

WHAT YOU MIGHT WANT TO ADD


(OPTIONAL BUT NOT NECESSARY):
· A pinch of salt (enhances flavor)
· A drizzle of honey (if you prefer a
sweeter tasting milk, add up to 1
tablespoon of raw organic honey.)
· A splash of pure vanilla extract (if
you’re used to drinking a vanilla
flavored milk, add up to 1 teaspoon
of extract.)

W H AT Y O U D O :

If you’re tired of paying too- Place the almonds into a sealable


container and cover with water.
high prices for your dairy-free
Refrigerate overnight.
milk or you want to avoid those
In the morning, drain the water from
“extras” like carrageenan and the almonds and discard water.
xanthan gum, this recipe is for In your blender (a high speed blender
you! It’s easier than you think to works best), blend soaked and
drained almonds, water, and any
whip up a batch of wholesome add-ins (salt, sweetener, etc.) until
almond milk at home. completely smooth.

42 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

PEAR & APPLE


F O O D / P E A R & A P P L E S A L A D W I T H P O M E G R A N AT E & P I S TAC H I O S

SALAD WITH POMEGRANATE


& PISTACHIOS
BY HOLLY BERTONE

INGREDIENTS: DIRECTIONS:

FOR THE DRESSING: First, make the dressing by blending


· 2 tablespoons extra virgin olive oil all ingredients in your blender until
· 2 tablespoons balsamic vinegar smooth.
· 2 tablespoons pomegranate arils
Fill a large salad serving bowl with
· Splash of fresh squeezed lemon juice
greens. Chop apple and pear, then
· Salt and pepper to taste
place on top of greens.
Sprinkle salad with nuts and pome-
FOR THE SALAD: granate. Top with dressing. Serve
· Large bowl of your favorite immediately.
greens as a salad base
· 1 large apple
ABOUT THE AUTHOR
· 1 large pear HOLLY BERTONE, CNHP, PMP, IS A #1 AMA-
· ½ cup chopped pistachios ZON.COM BESTSELLING AUTHOR, INSPIRA-
· 2 tablespoons pomegranate TIONAL SPEAKER, AND WELLNESS EXPERT.
SHE RUNS THE HEALTH AND WELLNESS
arils (seeds) WEBSITE PINKFORTITUDE.COM

44 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

FROZEN SKINNY STRAWBERRY

MARGARITA
If you’re up for a cocktail
come Valentine’s Day
(or any day!) but you’re
F O O D / F R OZ E N S K I N N Y S T R AW B E R RY M A R G A R I TA

trying to steer clear of


excess sugar, give this
skinny marg a try! It’s
heavy on the fruit, light
on the liquor and sugar,
but oh, so satisfying!

Serves 2.

INGREDIENTS:

· 1 ½ cups frozen strawberries


· 3 ounces tequila (silver/blanco)
· 2 ounces fresh squeezed lime juice
· 2 ounces water (or more for
blending, as desired)
· 2 teaspoons honey (or other
sweetener of choice)

DIRECTIONS:

Combine ingredients in your blender


and blend until smooth.
Add additional water, as desired, to
achieve the consistency you want.

46 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


Your takeout has been lonely too long.

Is that restaurant or take out soy sauce gluten-free? Usually no — and often,
there’s no way to tell. But now with San-J’s convenient Tamari To Go travel
packs, it’s easy to bring your favorite gluten-free taste with you anytime!
Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious
alternative to salt — you never need to be without the rich gourmet flavor
of San-J’s famous organic Tamari soy sauce!

©2016 San-J International, Inc. www.san-j.com Gluten-free is now hassle-free.


ingredient spotlight

POMEGRANATE
Anatomy of a Pomegranate that they fall out (use a bowl beneath · Studies show the juice inside
Once you cut or tear into a pome- to capture the seeds) or by submerg- pomegranate seeds is helpful in
granate, you’ll notice lots of white ing the open pom in a bowl of water lowering blood pressure, thus
FOOD / INGREDIENT SPOTLIGHT - BEETS

pith membrane and pockets of and loosening seeds gently, then enhancing cardiovascular health.
gorgeous garnet seeds (called arils). draining the water off. · There are positive neurological
The seeds are what you’re after, so benefits associated with consuming
collect those and discard the rest. Health Benefits pomegranate juice regularly,
· Pomegranate juice is high in anti-in- including boosting memory.
Pomegranate seeds are filled with a flammatory compounds, and is often
burst of tart-sweet juice and have a consumed to reduce inflammation
little crunch when you bite into them. and pain associated with arthritis.
· Pomegranate seeds contain high
Extracting arils (seeds) concentrations of beneficial oils and
Extract seeds by hitting the outside compounds known to inhibit cancer
(peel) with the back of a spoon so cell growth.

48 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


F O O D / P I S TAC H I O C R U S T E D S A L M O N W I T H P O M E G R A N AT E G L A Z E

food

50 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

PISTACHIO

CRUSTED
SALMON
BY HOLLY BERTONE
OF PINK FORTITUDE

F O O D / P I S TAC H I O C R U S T E D S A L M O N W I T H P O M E G R A N AT E G L A Z E
WITH POMEGRANATE GLAZE

FOR THE SALMON:


· 1 pound salmon filet
· 6 ounces shelled pistachios, crushed
· 1 cup pomegranate arils

DIRECTIONS:

Preheat oven to 350F.


Place salmon filet on a baking sheet
with sides.
Combine glaze ingredients in a
blender or food processor. Set aside.
Combine crushed nuts and pome-
granate arils in a small bowl; stir
gently to combine.
Drizzle glaze over salmon on baking
pan, then top with nut/aril mixture,
spreading evenly over fish.
Bake 20-30 minutes, until desired
doneness, then remove from oven
INGREDIENTS: and serve.
pinkfortitude.com. Holly is a breast cancer
and Hashimoto’s survivor and turned these
FOR THE GLAZE: Note: You may reserve some of the two significant health challenges into a
· 2 tablespoons extra virgin olive oil glaze for salad dressing if desired.
passion to help others. She inspires others
with her quick wit, brutal honesty, and
· 2 tablespoons balsamic vinegar simple ways to be healthy in real life.
· ½ teaspoon dry mustard powder Holly is a Certified Natural Health Profes-
· Splash of fresh lemon juice ABOUT THE AUTHOR sional, a Certified Essential Oils Coach, and
Holly Bertone, CNHP, PMP, is a #1 Amazon. is enrolled in a Naturopathic Doctorate
· Pinch of sea salt com bestselling author, inspirational program. She holds a Masters Degree from
· 2 tablespoons pomegranate speaker, and wellness expert. She is the Johns Hopkins University, a Bachelor’s
President and CEO of Pink Fortitude, LLC Degree from Elizabethtown College, and is a
arils (seeds) and runs the health and wellness website Project Management Professional (PMP).

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 51


food

CAULIFLOWER

TABBOULEH
F O O D / C AU L I F LOW E R TA B B O U L E H

BY DR. KARA FITZGERALD

This recipe is the perfect amount for two. If you’re


cooking for more, just double or triple it! There’s
an option for a raw dish, or for a lightly sautéed
one. Either way, these healthy in-season winter
foods will nourish you!

INGREDIENTS very quickly in a food processor, by


pulsing the cauliflower until done; be
· 1 medium cauliflower cut careful not to go too far).
into florets
· 2 tablespoons olive oil Optional for non-raw version: lightly
· Zest from 1 lemon cook the cauliflower grains, either in
· Juice from 1 lemon the oven on a baking sheet or in a
· ½ cup parsley leaves, chopped sauté pan with olive oil.
· ½ cup cilantro, chopped In a large bowl, briefly whisk the
· 3 scallions thinly sliced olive oil, lemon zest and lemon juice
· ½ cup pomegranate arils (seeds) together with a fork.
· ½ cup black olives halved Add the cauliflower “grains” and all
· ½ cup black olives, halved remaining ingredients and toss well.
and pits discarded
· 3-4 shakes kelp granules
· Salt and pepper to taste
ABOUT THE AUTHOR
DIRECTIONS Dr. Fitzgerald is a Physician and Clinic Direc-
tor of the Sandy Hook Clinic. She received
Finely chop the cauliflower until it her doctorate of naturopathic medicine from
National College of Natural Medicine in Port-
resembles grains. You can do this land, Oregon.

52 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


F O O D / C AU L I F LOW E R TA B B O U L E H

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 53


food
FOOD / RAINBOW BEET SALAD WITH PICKLED ONION

54 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


food

RAINBOW
BEET SALAD
BY ANDREA BEAMAN

WITH PICKLED ONION

FOOD / RAINBOW BEET SALAD WITH PICKLED ONION


· Sea salt Roast 40-45 minutes or until beets
Eating colorful food · 4 cups baby arugula or other baby can be easily pierced with a fork,
ensures that we are greens then remove from the oven and cool
· 1/3 cup walnut oil 5-10 minutes.
getting a wide variety
· ¼ cup pumpkin seeds, lightly
Peel the skin off the beets and
of nutrients and antiox- toasted (can use walnuts)
discard. Slice beets into thin rounds
idants into our daily · ¼ cup crumbled Roquefort cheese
and set aside.
diet. This delicious DIRECTIONS: Take 2 tablespoons of the pickled
beet salad has got Peel the onion and slice into thin
onion liquid and combine with
walnut oil. Add salt and pepper to
you covered! It con- crescents, then place slices into a taste.
12-ounce glass jar with a lid (do not
tains ALL of the colors cover at this point); set aside. Lightly toss the salad greens with
of the rainbow! In a small sauce pan, heat apple cider
onion vinaigrette and place onto
individual plates.
vinegar, honey and salt, until warm,
then combine with dill, juniper Top the greens with a few slices of
berries and bay leaf. Pour the warm roasted beets, add a few slivers of
ingredients into the jar on top of the pickled onions and sprinkle with
INGREDIENTS: onion slices. toasted pumpkin seeds and crumbled
cheese.
· 1 medium-sized red onion Cover and set on the counter until
cool, then place into the refrigerator Drizzle a little extra salad dressing if
· ½ cup apple cider vinegar
for at least one hour (ideally, over- needed.
· 1 tablespoon local honey
· 1 teaspoon sea salt night).
· 1 tablespoon fresh dill Next, preheat the oven to 375F. ABOUT THE AUTHOR:
(or 1 teaspoon dried) Andrea is an internationally renowned
Wash beets (leave skin and root end Holistic Health Coach, Educator and Natural
· 1 teaspoon dried juniper berries Foods Chef. Named one of the top 100 Most
on), and season with olive oil, fresh Influential Health and Fitness Experts of
· 1 bay leaf
thyme, sea salt and black pepper. 2012, she is also a recipient of the Natural
· 2 red beets Gourmet Institute’s Award for Excellence in
Health-Supportive Education and a Health
· 2 yellow beets Place beets into a roasting pan and Leadership award from The Institute for
· 2 tablespoon fresh thyme cover tightly with aluminum foil. Integrative Nutrition.

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 55


ingredient spotlight

BEETS
FOOD / INGREDIENT SPOTLIGHT - BEETS

There’s more to beets than their


vibrant color and versatility. The
compounds that give beets their
vibrant hue are special health-pro-
moting pigments called betalains.

Betalains are found in plants like


beets, rhubarb, and even in amaranth
(a gluten-free pseudo-grain that is
filled with protein and nutrients).
To receive the maximum betalain
There are two types of betalains: one from foods like beets, less is
provides a red color, the other best when it comes to cooking.
provides a golden color (that’s the Eating beets raw insures
one present in yellow or golden maximum betalain benefit.
beets). Like other natural color-con-
tributors, betalains have powerful Beets are also a great source of:
antioxidant properties. · vitamin B6
· vitamin K
Research reveals betalains have · vitamin A
special anti-inflammatory and · potassium
detoxifying properties that other · magnesium
antioxidants do not. The anti-inflam- · iron
matory power of betalains is so
strong, these compounds are being Also, remember to save those beet
evaluated for their anti-cancer greens to use in juice, smoothies and
properties, specifically in slowing even salads because they’re an
tumor growth and possibly shrinking excellent source of plant-based
tumor size in certain types of cancer. calcium!

56 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


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F O O D / 3 - I N G R E D I E N T D A I R Y- F R E E T R U F F L E S

3-INGREDIENT DAIRY-FREE RECIPE COURTESY OF

TRUFFLES
LILY’S SWEETS CHOCOLATES

INGREDIENTS: Add chocolate chips to a bowl. Refrigerate for 10 more minutes.

· ½ cup full fat coconut milk Pour melted coconut oil/milk mixture Roll truffles in cocoa powder, toasted
(from a can) over the chocolate, stirring to melt all coconut, crushed seeds, etc. as
· 2 tablespoons coconut oil the chocolate. desired.
· 1 bag of Lily’s Sweets baking chips Cover the chocolate and refrigerate un- Store in refrigerator.
til completely cooled (about an hour).
DIRECTIONS:
Use a spoon to scoop mixture into All Lily’s products are gluten-free, fair
Melt coconut oil and coconut milk balls and roll with your hands to form trade and non-GMO. Lily’s products
over medium heat, just until warm. circular shape. are stevia-sweetened. The baking

58 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


F O O D / 3 - I N G R E D I E N T D A I R Y- F R E E T R U F F L E S
A HEALTHIER WAY TO ENJOY CHOCOLATE
FROM A COMPANY THAT GIVES BACK.
If your idea of healthy living includes your favorite treats on occasion, you’ll
love Lily’s Sweets chocolates! All Lily’s Sweets bars and baking chips are
gluten-free, non-GMO and made with certified Fairtrade chocolate and they
are sweetened with stevia, not sugar!

You’re probably familiar with stevia. It is a botanical sweetener that from the
plant Stevia rebaudiana. It is up to 300 times sweeter than sugar without all
the unhealthy characteristics.

Stevia has a very low glycemic index and is safe for diabetics.
With virtually zero calories, stevia is used to sweeten all types of foods,
like Lily’s chocolates. From baking chips to bars, there’s something for
everyone at Lily’s!

Be sure to check out Lily’s Sweets site for more information on the
chocolates they make and their dedication to give back.

chips are vegan; however, the bar


chocolate is not.

Learn more about Lily’s full line of


products, the story behind the use of
stevia in their chocolates and where
to find these delicious sugar-free choc-
olates on the Lily’s website.

Follow Lily’s on Facebook, Twitter,


and Instagram!

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 59


SC ASK
IEN US
CE AB
FA OU
IR
ID T
EA
S !

NOT SURE IF IT'S


GLUTEN-FREE?

GlutenTox.com

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u Your choice: test to 5ppm or 20ppm
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www.GlutenFreeResourceDirectory.com

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R E S O U R C E D I R E C TO RY
healthy skin

SECRETS
7
TO HEALTHY
H E A LT H Y S K I N / 7 S E C R E T S T O H E A LT H Y S K I N

SKIN

O RA N G E P E EL
Or any citrus peel, is
shown to reduce squamous
cell carcinoma significantly.
How to incorporate citrus
peel into your diet may
seem challenging, but
in-season fruits are more
tender and make an
excellent addition to your SARDINES G RE E N TE A
morning smoothie! Or any omega-3 rich fatty It’s not only good to keep
Remember to wash all your fish fights inflammation, your weight in check; green
produce, especially when which is the leading cause tea also improves your
you’re eating the peel! of acne. skin’s elasticity!

62 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


CO FFE E
Our favorite A.M. beverage
sometimes gets a bad rap,
but research shows drinking
your morning cup of Joe can
keep your risk of non-mela-
noma skin cancer low. Just
be aware of adding cream
TOMATOES WAT E R OYSTE RS and sugar – both add
Boost skin’s natural sun Nature’s perfect beverage Zinc is essential for skin calories and inflammatory
protection factor (but you still plumps up all the cells in the growth and rejuvenation and agents to your brew,
need to wear your sunscreen body, and gives a less wrinkled oysters are loaded with this which can counter any
year round!) appearance to the skin! mineral! positive effects.

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 63


food

CHOCOLATE

Easy to prepare, but


SORBET
· ½ cup semisweet chocolate,
chopped (you may use chocolate
mixture to a boil. Once sugar is
completely dissolved, remove the pan
impressive enough to chips) from the heat and add 1 teaspoon
· 1/8 teaspoon table salt pure vanilla extract.
wow your Valentine!
· 2 ¼ cups water
Pour the mixture into a bowl, cool to
Be sure to plan ahead, · 1 teaspoon pure vanilla extract
room temperature, then cover and
as you need to chill chill overnight in the refrigerator.
DIRECTIONS:
the mixture overnight The next day, pour the mixture into
Combine sugar, cocoa, chocolate,
before freezing. salt and water in a saucepan over
an ice cream freezer and process
F O O D / C H O C O L AT E S O R B E T

according to your machine’s direc-


medium-high heat. tions.
INGREDIENTS: Stir occasionally and bring the Serve immediately as a “soft serve”
or freeze until desired firmness.
· 1 cup granulated (white) sugar
· 2/3 cup unsweetened cocoa powder Makes 3 cups of sorbet.

64 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


N
EW
Introducing
a space fleet
of awesome
crackers without
the gluten.

Try Lance’s awesome new gluten free crackers.


Available in baked cheese and original. Look
for them in the gluten free aisle of your local
grocery store.
in season now
IN SEASON NOW / JANUARY & FEBRUARY

13
Beets
Broccoli
Brussels sprouts
Cabbage
Citrus
Kale

FOODS IN
Leeks
Parsnips
Pomegranate

SEASON Potatoes
Sweet Potatoes

NOW Turnips
Winter Squash

66 / FOOD SOLUTIONS MAGAZINE / JANUARY-FEBRUARY ISSUE


Think outside the box with cabbage.
It’s not only for slaw, but can be served
sautéed, steamed and even grilled!

If you think you don’t like


broccoli, think again. Roasting
broccoli with a little coconut oil &
salt is a flavor game-changer!

IN SEASON NOW / JANUARY & FEBRUARY


Keep a bowl of
clementines or
your favorite
oranges in the
fruit bowl this
time of year for an
immune- boost-
ing snack.

Cooked winter squash pureed into


soup with your favorite seasonings
will warm you throughout winter A mixture of white
while providing antioxidants and and sweet potatoes
vital nutrients. roasted with herbs
makes a hearty side
dish for just about
any meal.

JANUARY-FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE / 67


A Natural
mykind Organics vitamins are Certified USDA Organic,
Non-GMO Project Verified, Vegan and Gluten Free made
BEAUTY VER
NON
GMO
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I FI E D
no ngmoproject.org
from more than 30 whole foods, fruits and vegetables.

“I searched for certified organic, Non-GMO Project Verified,


whole food supplements for years and could not find one
that I would take, let alone recommend to anyone.
I was surprised they didn’t exist and went looking
for a partner to create them.

I teamed up with Garden of Life because we share


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of chemical isolates dressed up with organic fluff.
The multi that I wanted to take didn’t exist, so that
is why we created mykind Organics.”

Alicia Silverstone
Actress , NY Times
Best-Selling Author,
Health Advocate

Empowering Extraordinary Health®


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