10 16 20 28 SCIENCE
ROOT CAUSE
MEDICINE Detoxifying foods
FOOD
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!
CREATIVE SERVICES
Happy New Year, friends! Kreative Direktions
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
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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
®
AMERICA’S
ORIGINAL CRAFT VODKA
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
MIGHTY
MORINGA
BY SUJA NATARAJAN
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
• zinc
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.
AUTOIMMUN E
DR. VIKKI PETERSEN DC, CCN, CFMP
DISEASE
AND...SALT!
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!”
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
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
• 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
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.
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
CINNAMON
RAISIN POWER
COOKIES
FOOD / CINNAMON RAISIN POWER COOKIES
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.
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.
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!”
Visit ORTEGA.COM/RECIPES
for meal ideas using our gluten-free
Fiesta Flats and Taco Shells.
©2015 B&G Foods, Inc.
nutrition
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
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.
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
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
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.
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.
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.
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
W H AT Y O U N E E D :
W H AT Y O U D O :
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
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 :
W H AT Y O U D O :
INGREDIENTS: DIRECTIONS:
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
Serves 2.
INGREDIENTS:
DIRECTIONS:
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!
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.
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
DIRECTIONS:
CAULIFLOWER
TABBOULEH
F O O D / C AU L I F LOW E R TA B B O U L E H
RAINBOW
BEET SALAD
BY ANDREA BEAMAN
BEETS
FOOD / INGREDIENT SPOTLIGHT - BEETS
TRUFFLES
LILY’S SWEETS CHOCOLATES
· 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
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.
GlutenTox.com
Gluten-Free
Resource
www.GlutenFreeResourceDirectory.com
Find a doctor
with the Celiac Disease recipes
and gluten-free
Castle resources
Featured gluten-free
recipes, desserts, bread,
Connolly Find the top Celiac disease
rolls, muffins and more!
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organizations and more!
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!
CHOCOLATE
13
Beets
Broccoli
Brussels sprouts
Cabbage
Citrus
Kale
FOODS IN
Leeks
Parsnips
Pomegranate
SEASON Potatoes
Sweet Potatoes
NOW Turnips
Winter Squash
Alicia Silverstone
Actress , NY Times
Best-Selling Author,
Health Advocate
www.GlutenFreeResourceDirectory.com