Recipes for Health
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Since the early 70s I've been 'health conscious,' & I grew up with a mom
who cooked 'from scratch' & a dad who hunted, gardened, & used local food
'in season' as much as possible.
Yes, we had some oranges & bananas, but we also got Hood River apples &
watermelon, Central Oregon Potatoes, & berries & cherries from 'the valley'
in the summer. We had a couple of vegetables at most meals, & alternated
between using 'dark' & white bread, & purchased raw milk from the dairy
across the road, & honey from a beekeeper across town.
My mom baked for a farm crew when younger, so we had home baked
sweets with most meals, (& I had the cavities to prove it!) Like most moms
in the 50s & 60s, she used Crisco & Wesson oil, which were never
refrigerated - so that was one of the first changes, fewer sweets, better
oils, & more whole grains. My kids tease that I rarely follow a recipe - so
play with these - I always do!
I used olive oil for most of my cooking until this spring, when I rediscovered
coconut oil, & it's multitude of health benefits. I still use some olive oil for
'cold' uses - salad dressing, but have switched to coconut for all my cooking.
Last summer my daughter & her family had genetic testing for gluten
sensitivity, & we went gluten free! That's opened us to a whole new way of
thinking of grains, tho I had found years ago that I do 'better' using rice,
quinoa & other non-gluten grains, & rarely had 'regular' bread. (but lots of
'hidden gluten' in places like soy sauce, soups made with a bit of flour for
thickening, crackers, . . .) I post updates on our progress with this on my
blog.
I also shifted from drinking milk when it became harder to purchase it raw,
but still use some yogurt & cheese. I've lost about 20# since making
those dietary changes, & feel like I have my 'old' body back! This is so
exciting for anyone struggling with weight loss! One reason some folks
respond so well to 'low carb' diets - they're sensitive to gluten, & eliminating
it allows the body to begin to recover!
A note on Organics: chemical fertilizers interfere with the proper uptake of
nutrients, & who knows the ultimate 'price' for the loss of health in both
humans & the land when we use chemical pesticides & herbicides? When
you buy locally from your organic farmers, you support soil health, local
economy, & your own health. Some non-organics are safer than others -
oranges aren't too bad; apples are one of the most dangerous - if you had
to choose, pick the Non OG orange, & the OG apples! Inform yourself of the
dangers in the 'chemical revolution. Organic Consumers is a great resource
for general info, & updates on current issues.'
Almost ANY recipe can be adapted to your special needs -
Here are some I've found, modified & enjoyed -use them as
springboards!
who cooked 'from scratch' & a dad who hunted, gardened, & used local food
'in season' as much as possible.
Yes, we had some oranges & bananas, but we also got Hood River apples &
watermelon, Central Oregon Potatoes, & berries & cherries from 'the valley'
in the summer. We had a couple of vegetables at most meals, & alternated
between using 'dark' & white bread, & purchased raw milk from the dairy
across the road, & honey from a beekeeper across town.
My mom baked for a farm crew when younger, so we had home baked
sweets with most meals, (& I had the cavities to prove it!) Like most moms
in the 50s & 60s, she used Crisco & Wesson oil, which were never
refrigerated - so that was one of the first changes, fewer sweets, better
oils, & more whole grains. My kids tease that I rarely follow a recipe - so
play with these - I always do!
I used olive oil for most of my cooking until this spring, when I rediscovered
coconut oil, & it's multitude of health benefits. I still use some olive oil for
'cold' uses - salad dressing, but have switched to coconut for all my cooking.
Last summer my daughter & her family had genetic testing for gluten
sensitivity, & we went gluten free! That's opened us to a whole new way of
thinking of grains, tho I had found years ago that I do 'better' using rice,
quinoa & other non-gluten grains, & rarely had 'regular' bread. (but lots of
'hidden gluten' in places like soy sauce, soups made with a bit of flour for
thickening, crackers, . . .) I post updates on our progress with this on my
blog.
I also shifted from drinking milk when it became harder to purchase it raw,
but still use some yogurt & cheese. I've lost about 20# since making
those dietary changes, & feel like I have my 'old' body back! This is so
exciting for anyone struggling with weight loss! One reason some folks
respond so well to 'low carb' diets - they're sensitive to gluten, & eliminating
it allows the body to begin to recover!
A note on Organics: chemical fertilizers interfere with the proper uptake of
nutrients, & who knows the ultimate 'price' for the loss of health in both
humans & the land when we use chemical pesticides & herbicides? When
you buy locally from your organic farmers, you support soil health, local
economy, & your own health. Some non-organics are safer than others -
oranges aren't too bad; apples are one of the most dangerous - if you had
to choose, pick the Non OG orange, & the OG apples! Inform yourself of the
dangers in the 'chemical revolution. Organic Consumers is a great resource
for general info, & updates on current issues.'
Almost ANY recipe can be adapted to your special needs -
Here are some I've found, modified & enjoyed -use them as
springboards!
Look for OVC - Organic Virgin Coconut oil, & other OG coconut products!
- Coconut oil is stable at room temp for 2-5 years, because it's naturally hydrogenated, it's not likely to go
rancid. Consider using coconut oil where you'd use another oil, olive oil 'cold' (salad dressings, etc). Butter
is also higher in 'good fat,' (preferably from hormone free, pasture fed cows), having more MCFs, & is
better for us than margarine! (if you want, you can blend butter with a light olive oil, & it's also lovely
mixed by 1/2s with coconut oil!)
- It's also great for the skin! Fungus patches - even those present for YEARS - usually clear up when you
begin using coconut oil externally as well as internally! No need for fancy creams with long lists of
ingredients - try coconut oil! I use it after my water aerobics class, on my face, on my nails, . . . A fungal
patch on one client's back has cleared completely (except a scar) since I began using coconut oil as my
main massage oil -- & she'd had it at least 10 years!
NOTE: If you are sensitive to Gluten, check the labels on your skin products - most shampoos, conditioners
& lotions contain 'wheat protein' or wheat germ oil! For the first time in YEARS I don't have an 'itchy scalp,' &
my daughter's Dermatitis Herpetiformis is beginning to clear up.
Unfortunately, many doctors, even quite reputable Dermatologists, continue to treat DH topically, with no
mention of the connection with Celiac disease, & no suggestion to change the diet. Others feel that there's
'no need' to avoid gluten in products designed for external use. I would suggest you look into it on your
own!
- Coconut oil is great for medium heat cooking, baking, & straight from the spoon!
- If you're not used to cooking with/using coconut oil, Try 1 tsp/day for a week or so in the beginning.
Since Coconut oil is anti-viral, anti-fungal & anti-bacterial; if germ cells have a lipid coat, it destroys them,
which can cause loose stools from yeast die off (capric acid, found in Coconut Oil, is often used in Candida
treatment)
After a month or so, you should be able to increase the amount - gradually! (Dr Fife's book 'The Coconut Oil
Miracle' has great information on how & why coconut oil is so good for most of us.)
- Coconut flour is high in soluble fiber, & is another boon to those seeking relief from Candida, or wanting
to increase fiber in their diet.
Dr Fife & others suggest working up to using 2-4 Tbsp of OV Coconut oil a day, 6-8 if you're exposed to
flu or other 'bugs. Since the oil is burned as fuel rather than stored as fat, you'll probably notice a
difference in your waistline & energy levels within a month or two.
1 C coconut milk, & several cups of unsweetened coconut flakes contain these 'good fats' as well, & may
be used more abundantly. Coconut flour is a handy way to include coconut in baked goods (or whir some
coconut flakes in your seed grinder!)
General Guidelines:
Try to get most of your food fresh, local, Organic & in season - higher in veggies, some fruits, & whole
grains (recipes here will be gluten-free), eggs, dairy & meat are also best local pasture raised, hormone
free, & used sparingly. Look to local CSA (community supported agriculture) growers & other local farmers
for recipes & suggestions on using food seasonally. The public library is a great resource for using some of
the veggies that are less familiar.
Most veggies can be steamed lightly, juiced, or sautéd with a few onions & some garlic & taste pretty darn
good! In coconut oil, of course!
If you have any health issues no one can get a handle on, or have gained weight you just 'can't seem to
loose' (though you exercise & eat your lovely whole grains) consider going gluten free for a month, & see
how you feel! IBS & many auto-immune diseases are frequently tied to gluten sensitivity on some level.
People who respond well to the low carb diets may benefit because their body is getting a break from
gluten! Grains containing gluten include Wheat (& it's relatives, kamut, etc), Rye, Barley & Triticale.
Oats are 'cross contaminated' by being rotated with wheat or rye, & being milled (oat groats or oatmeal)
on the same equipment as wheat. Gluten free oats are available from Bob's Red Mill & other sources. You
need to read labels, & avoid most soy sauce, & many packaged foods!
Wheat today contains about twice the gluten it did in the '50s, as it's been bred to contain more protein
(gluten, the 'glue' that makes it stick stuff together - just think what it does in your body!). Farmers are
paid more for 'high protein' wheat, & gluten flour is added to many commercially made breads. Wheat is
also being Genetically Modified (in addition to traditional breeding methods. You can keep up with which
foods are on the table for GM at Organic Consumers
Dairy & other common allergens may be triggered by gluten sensitivity, & may seem 'worse' once you go
gluten free! As your body heals, you may be able to (gradually) re-introduce them after 6-9 months. There
are many resources on-line & increasingly in libraries, & Gluten free support groups in many communities, &
awareness of gluten sensitivity is gradually growing
There are many delicious 'gluten free' grains (& seeds prepared as grains) Look for quinoa, amaranth,
buckwheat, sorghum, millet (also high in protein & minerals!), rices (the many colours - brown, red, wild),
coconut flour, nut flours, etc.
'Homemade Granola:
glass or ceramic baking dish
Several cups OG (gluten free) rolled oats, some shredded (OG) coconut, flax & sunflower seeds, freshly
cracked & chopped hazelnuts.
Sprinkle with cinnamon, put a couple of spoonfuls of coconut oil (solid at room temp) on top of the rolled
oat mix & drizzle honey or agave nectar over.
Bake it at 250* for 20 minutes. I stir the mix at ~ 10 min, then cook 10 more. I leave the baking dish in the
oven to cool, before storing in a glass jar.
(Note - though oats are 'naturally' gluten free, they' re grown, shipped & processed with gluten containing
grains, & those of us who are gluten sensitive may also be sensitive to oats; specialists suggest eating
less than 1/2 C oats daily if you're gluten sensitive.)
Coconut Rice
Sauté an onion or leek & a few OG white mushrooms with brown & some red rice, in a Tbsp or 2 of coconut
oil,'till the rice turns opaque. (you can soak the rice overnight in plain water to make it even more
digestible!)
Add a piece of Kombu (kelp) & Herbes de Provence or Italian herbs,
simmer in veggie stock for ~ 20 minutes. (I make my own stock by freezing trimmings from carrots, onions,
garlic, asparagus, etc & simmering for 20-50 minutes. This can be done while you're chopping veggies, etc)
Add the leek tops, a couple of sliced garlic cloves, 1/2 can of coconut milk, 1/2 Cup Quinoa &
2 Tbsp Teff (African millet) & simmer 20 min more.
You can use curry powder or 1 tsp curry paste, shredded coconut & other veggies as desired.
Pumpkin Soup (fun with fresh winter squash, roasted in your oven for ~ 20 minutes @ 350 - 400*
remember to scoop out & rinse the seeds, & roast them as well)
Tbsp coconut oil
1-2 leeks, rinsed well, just the white part sliced (save best of greens & add at end)
1/2 onion
2-4 cloves garlic -
1/2 C hazelnuts - sauté the alliums & nuts in coconut oil till soft
2 carrots, or a carrot & small sweet potato, sliced thin - add these & sauté (with a bit of stock if needed) till
carrots & sweet potato are almost soft
1- 2 C pumpkin or squash, cooked &smashed with a spoon
4 C veggie stock (see Coconut Rice)
1 C coconut milk
1 tsp sea salt, pepper to taste
1 - 2 tsp Garam Masala or pumpkin pie spice
Add stock & stir in pumpkin & spices. Simmer a few minutes to blend flavors, add coconut milk & serve with
a sprinkle of cinnamon
Pumpkin (or squash) smoothie
(for one:)
1/2 C baked pumpkin or squash
1/4 C yogurt or kefir - (can be coconut!)
1/2 C coconut milk
1/2 tsp pumpkin pie spice or cinnamon
1/4 C frozen berries or fresh fruit - blueberries, raspberries, fresh mango or papaya, etc (surprisingly, the
pumpkin melds well with these flavors!)
- whir in a food processor or blender; add a bit more coconut milk or even some hot water to make potable
- enjoy!
Cabbage Soup
1 T coconut oil
1 Onion & 1 Leek (white part) chopped
1-3 cloves garlic
- sauté these till onion/leek are transparent
add 1/2- 1 cabbage, shredded or chopped fine, & a bit of hot water or stock to simmer
1 tsp salt
freshly ground pepper to taste
1 tsp curry paste & 1 tsp curry powder
1-2 tins of coconut milk
Simmer ~ 20 minutes after adding the cabbage
Coco-nut nibbles
1-2 oz unsweetened baking chocolate (or 3-6T unsweetened cocoa), depending how chocolaty you like it
1 Tbsp carob powder
8 - 12 Tbsp coconut oil
1 Tbsp honey
1/8-1/4 tsp stevia powder
dash of vanilla extract
nuts, shredded coconut (optional) (I add coconut shreds & a 1/4 c sunflower seeds that I whiz in my mini
grinder)
Melt, stir, let cool a bit, pour into ice cube tray or mini-muffin pans with cup liners (or onto a large baking
pan to make a thin bark), harden in the fridge, release from tray and store in a glass jar in your fridge.
Yum! After making these, I find commercial chocolates too sweet!
- Another option for chocolate coconut 'treats' - melt a Tbsp of coconut oil & add 1/2 tsp unsweetened
cocoa, 1 tsp carob, & a sprinkle of cinnamon, stir & eat with a small spoon! No sugar, the carob & cinnamon
add natural sweetness, & it's an easy 'chocolate' :)
Nettle Pesto
Nettles are one of my favorite greens - a local OG farmers sells them throughout the summer at her Farmer's
Market booth, & I have a family source. Yes, these are stinging nettles - so handle with care. I usually just use
a plastic bag over my hand while gathering, & snip off the lower leaves, saving the stems for soup stock! [I just
picked my first nettles of the year (late Feb /10) & made pesto!]
2 cups barely cooked (1-3 minutes) nettles (about 6 Cups raw) & drained (drink the juice or use in stock!
(retains the enzymes when flash cooked like this)
1/4 C Coconut oil
3-5 cloves garlic, lightly chopped
1/4 C nuts - walnuts & hazelnuts here in W. Oregon
1 Tbsp vinegar or lemon juice
grated cheese, if desired
- put in food processor & drizzle in 1/4 C olive oil as you blend
You can add cheese, but I usually don't. Other possible additions: 6 or 7 pitted olives or a Tbsp of capers.
Dandy Muffins - try adding dandelion flowers to your favorite(gluten free) muffins or pancake recipe - twist
the petals out of fresh dandelions & add a cup of flowers to the recipe - & use coconut oil. Have the kids
help gather them - adds a pretty yellow. Make sure you harvest from your own chemical free lawn, or
another safe location. DANDY!
Delicious Gluten free Scones!
Last summer shortly after going gluten free, I went to Tea with my Red Hat group, & called ahead to see
about gluten free options. She said I would have to 'forgo the scones,' but otherwise, she could
accommodate my needs - I don't think so!!
I checked on-line for a recipe, & found this one (on Gluten free gormand's blog) - the hostess was
surprised when she brought out the clotted cream, champagne jelly, & a handful of dried fruit for me (her
scone 'replacement!') & saw my 'home grown scone' on my plate!
Gluten Free Scones
Preheat oven to 425*
1 3/4 C favorite GF flour mix (I used brown rice & sorghum flour in equal parts, 1/2 parts potato starch &
tapioca flour. I premix these & store in a container)
1/4 C coconut flour
1 T baking powder
1/3 t baking soda sift with flours (& sugar if it's dry)
1/4 t xanthan gum (helps non gluten flours rise - though in 'quick breads' like this, you can do without!)
1/3 C sugar (sucanat or light brown, or honey)
--
3 T butter
3 T coconut oil - cut these in with knives or a pastry cutter (if you're dairy free, 6 T coconut oil)
1/2 C chopped local nuts (hazelnuts)
1/4- 1/2 C dried fruit, chopped small (I used apricots) - stir into the flour/oil mix, & refrigerate
3/4 C coconut milk or coconut kefir
1 - 2 eggs & 1-2 T flax seeds soaked in 1 T cold water
1- 2 t orange or lemon zest
Add wet to dry, mix gently, adding 1-2 T more coconut milk or water if needed
Gently shape into triangles or circles ~ 1/2 " thick, & place on oiled cookie sheet
Bake 10-12 min
Probiotics help our digestive systems recover from damage done by allergens or antibiotic
use, & are helpful to ingest on a daily basis.
Kefir & Yogurt are easy to make yourself, & you have total control over the ingredients! I got a yogurt
maker, but you don't 'need' one. & Kefir incubates at room temperature (frozen starter is usually available
locally - I chose to order fresh grains)
Coconut milk Kefir
- Into a clean quart jar, pour a 14 oz tin of coconut milk plus 1/2 tin purified water
- Add kefir 1/3 C grains (I got mine fresh from Marilyn 'Kefirlady')
- stir gently, cover with a lightweight cloth, secured with a rubber band
- set on a shelf to 'incubate' for 24 hours. Gently rotate the bottle from time to time.
(since my home is cool, I set mine on my stove hood, above the light, & the grains are happy & bubbly!
- Check for taste, & pour through a strainer into a clean jar; gently pressing the kefir out of the grains.
Refrigerate your fresh kefir, & start a new batch. (she says don't squeeze the grains, & don't rinse)
-- I am using the milk kefir grains, & have a batch of water kefir going at the same time. Marilyn sends
instructions for using coconut milk with the water kefir as well - I'm still in the experimental stage with this!
Water kefir (Marilyn sells this starte as well)
This is open to lots of experimentation! Marilyn suggests that after your grains 'increase,' you reserve
some for your trials - or do a second fermentation with other ingredients.
- The basics are 1/4 C sugar to 1 qt water, plus the kefir grains.
- Add 1/4 tsp calcium powder, & 1/6 tsp baking soda (makes it more basic), & set on a shelf & incubate for
24-78 hours.
- You can strain this batch into a clean jar, & add fruit, ginger, lemon, dried fruit (sulpher free) etc as
desired (no more sugar) & let it do a second fermentation for several more days(no grains)
- & starting your next batch with the RINSED water kefir grains.
I used Organic Cane sugar, you can experiment with different sugars, a bit of molasses with your sugar,
etc.
Coconut milk Yogurt
Follow the instructions on your yogurt maker (if you're using one) for the amount of milk (mine calls for two
14 oz. tins of coconut milk)
- Bring 1/2 C water to a boil, & stir in 1-2 Tbsp agar agar, simmer for 5 min, stirring occ.
- Combine coconut milk with agar agar, & bring to 110* (wrist temperature)
(you might try gelatin or tapioca starch - I'm still working on this. Agar agar comes from seaweed, so is a
nice option)
- Remove 1/2 C warm milk mix, & stir in your yogurt starter, 1/4-1/2 C yogurt from the previous batch, or
contents of 2 probiotic capsules.
- Stir into warm milk & pour into containers.
- Incubate 8-12 hours, test for tartness, & take out or incubate longer.
- Reserve 1/4 - 1/2 C to start your next batch.
- My yogurt maker has 7 6oz jars, plus a 'high dome' lid for incubating larger jars.
*********************************************************************
Anything you cook that calls for oil may be done in coconut oil! It adds to the flavor of veggies, pancakes,
etc. Ditto with recipes calling for milk - you may use coconut, rice or nut milk, or even herb tea!
Coconut flour can be used in recipes - the usual suggestion is to add a bit more liquid, & perhaps more
eggs. My daughter has just become aware of an allergy to egg yolks, so I've tried using just the whites, or
flax seeds soaked in water. I'm just beginning using the flour (there are many recipes out there!) so stay
tuned :)
One suggestion is to use the coconut flour in smoothies - it adds soluble fibre & tastes good!
Coconut milk is great in curries, soups, any recipes calling for milk. 1/2 C coconut milk or kefir before bed
has helped many diabetics regulate their blood sugar thru the night.
Check your salad dressings!
Many marked 'Olive Oil' often include peanut, soy, corn, &/or canola, (& if they're not marked OG, they are
also prob. GM - again, strongly consider getting rid of these time bombs! Unsaturated oils go rancid
quickly, & in the body promote free radicals) . . .
I make my own Basic Vinaigrette:
3/4 olive oil & 1/4 vinegar - try balsamic, apple cider, wine, & add favorite herbs.
I usually spear a clove of garlic with a toothpick & drop it in the mix. I often use 1/2 olive & 1/2 coconut oil,
which stays liquid at room temp. Adding some sesame butter makes a nice 'tahini' dressing (store this in
the fridge), or add some of your own kefir or yogurt to make a creamy dressing.
Raspberry vinaigrette:
1/2 olive, 1/2 coconut oil, with Herbs de Provence & raspberry vinegar. Warm before use (the coconut oil
will solidify) by placing the jar in a cup or pan of hot water.
You can get pretty glass bottles with pour spouts to hold 2 or 3 dressing choices.
Since Olive oil is mostly mono saturated, it can be stored at room temperature, preferably in a dark
cupboard.
- Coconut oil is stable at room temp for 2-5 years, because it's naturally hydrogenated, it's not likely to go
rancid. Consider using coconut oil where you'd use another oil, olive oil 'cold' (salad dressings, etc). Butter
is also higher in 'good fat,' (preferably from hormone free, pasture fed cows), having more MCFs, & is
better for us than margarine! (if you want, you can blend butter with a light olive oil, & it's also lovely
mixed by 1/2s with coconut oil!)
- It's also great for the skin! Fungus patches - even those present for YEARS - usually clear up when you
begin using coconut oil externally as well as internally! No need for fancy creams with long lists of
ingredients - try coconut oil! I use it after my water aerobics class, on my face, on my nails, . . . A fungal
patch on one client's back has cleared completely (except a scar) since I began using coconut oil as my
main massage oil -- & she'd had it at least 10 years!
NOTE: If you are sensitive to Gluten, check the labels on your skin products - most shampoos, conditioners
& lotions contain 'wheat protein' or wheat germ oil! For the first time in YEARS I don't have an 'itchy scalp,' &
my daughter's Dermatitis Herpetiformis is beginning to clear up.
Unfortunately, many doctors, even quite reputable Dermatologists, continue to treat DH topically, with no
mention of the connection with Celiac disease, & no suggestion to change the diet. Others feel that there's
'no need' to avoid gluten in products designed for external use. I would suggest you look into it on your
own!
- Coconut oil is great for medium heat cooking, baking, & straight from the spoon!
- If you're not used to cooking with/using coconut oil, Try 1 tsp/day for a week or so in the beginning.
Since Coconut oil is anti-viral, anti-fungal & anti-bacterial; if germ cells have a lipid coat, it destroys them,
which can cause loose stools from yeast die off (capric acid, found in Coconut Oil, is often used in Candida
treatment)
After a month or so, you should be able to increase the amount - gradually! (Dr Fife's book 'The Coconut Oil
Miracle' has great information on how & why coconut oil is so good for most of us.)
- Coconut flour is high in soluble fiber, & is another boon to those seeking relief from Candida, or wanting
to increase fiber in their diet.
Dr Fife & others suggest working up to using 2-4 Tbsp of OV Coconut oil a day, 6-8 if you're exposed to
flu or other 'bugs. Since the oil is burned as fuel rather than stored as fat, you'll probably notice a
difference in your waistline & energy levels within a month or two.
1 C coconut milk, & several cups of unsweetened coconut flakes contain these 'good fats' as well, & may
be used more abundantly. Coconut flour is a handy way to include coconut in baked goods (or whir some
coconut flakes in your seed grinder!)
General Guidelines:
Try to get most of your food fresh, local, Organic & in season - higher in veggies, some fruits, & whole
grains (recipes here will be gluten-free), eggs, dairy & meat are also best local pasture raised, hormone
free, & used sparingly. Look to local CSA (community supported agriculture) growers & other local farmers
for recipes & suggestions on using food seasonally. The public library is a great resource for using some of
the veggies that are less familiar.
Most veggies can be steamed lightly, juiced, or sautéd with a few onions & some garlic & taste pretty darn
good! In coconut oil, of course!
If you have any health issues no one can get a handle on, or have gained weight you just 'can't seem to
loose' (though you exercise & eat your lovely whole grains) consider going gluten free for a month, & see
how you feel! IBS & many auto-immune diseases are frequently tied to gluten sensitivity on some level.
People who respond well to the low carb diets may benefit because their body is getting a break from
gluten! Grains containing gluten include Wheat (& it's relatives, kamut, etc), Rye, Barley & Triticale.
Oats are 'cross contaminated' by being rotated with wheat or rye, & being milled (oat groats or oatmeal)
on the same equipment as wheat. Gluten free oats are available from Bob's Red Mill & other sources. You
need to read labels, & avoid most soy sauce, & many packaged foods!
Wheat today contains about twice the gluten it did in the '50s, as it's been bred to contain more protein
(gluten, the 'glue' that makes it stick stuff together - just think what it does in your body!). Farmers are
paid more for 'high protein' wheat, & gluten flour is added to many commercially made breads. Wheat is
also being Genetically Modified (in addition to traditional breeding methods. You can keep up with which
foods are on the table for GM at Organic Consumers
Dairy & other common allergens may be triggered by gluten sensitivity, & may seem 'worse' once you go
gluten free! As your body heals, you may be able to (gradually) re-introduce them after 6-9 months. There
are many resources on-line & increasingly in libraries, & Gluten free support groups in many communities, &
awareness of gluten sensitivity is gradually growing
There are many delicious 'gluten free' grains (& seeds prepared as grains) Look for quinoa, amaranth,
buckwheat, sorghum, millet (also high in protein & minerals!), rices (the many colours - brown, red, wild),
coconut flour, nut flours, etc.
'Homemade Granola:
glass or ceramic baking dish
Several cups OG (gluten free) rolled oats, some shredded (OG) coconut, flax & sunflower seeds, freshly
cracked & chopped hazelnuts.
Sprinkle with cinnamon, put a couple of spoonfuls of coconut oil (solid at room temp) on top of the rolled
oat mix & drizzle honey or agave nectar over.
Bake it at 250* for 20 minutes. I stir the mix at ~ 10 min, then cook 10 more. I leave the baking dish in the
oven to cool, before storing in a glass jar.
(Note - though oats are 'naturally' gluten free, they' re grown, shipped & processed with gluten containing
grains, & those of us who are gluten sensitive may also be sensitive to oats; specialists suggest eating
less than 1/2 C oats daily if you're gluten sensitive.)
Coconut Rice
Sauté an onion or leek & a few OG white mushrooms with brown & some red rice, in a Tbsp or 2 of coconut
oil,'till the rice turns opaque. (you can soak the rice overnight in plain water to make it even more
digestible!)
Add a piece of Kombu (kelp) & Herbes de Provence or Italian herbs,
simmer in veggie stock for ~ 20 minutes. (I make my own stock by freezing trimmings from carrots, onions,
garlic, asparagus, etc & simmering for 20-50 minutes. This can be done while you're chopping veggies, etc)
Add the leek tops, a couple of sliced garlic cloves, 1/2 can of coconut milk, 1/2 Cup Quinoa &
2 Tbsp Teff (African millet) & simmer 20 min more.
You can use curry powder or 1 tsp curry paste, shredded coconut & other veggies as desired.
Pumpkin Soup (fun with fresh winter squash, roasted in your oven for ~ 20 minutes @ 350 - 400*
remember to scoop out & rinse the seeds, & roast them as well)
Tbsp coconut oil
1-2 leeks, rinsed well, just the white part sliced (save best of greens & add at end)
1/2 onion
2-4 cloves garlic -
1/2 C hazelnuts - sauté the alliums & nuts in coconut oil till soft
2 carrots, or a carrot & small sweet potato, sliced thin - add these & sauté (with a bit of stock if needed) till
carrots & sweet potato are almost soft
1- 2 C pumpkin or squash, cooked &smashed with a spoon
4 C veggie stock (see Coconut Rice)
1 C coconut milk
1 tsp sea salt, pepper to taste
1 - 2 tsp Garam Masala or pumpkin pie spice
Add stock & stir in pumpkin & spices. Simmer a few minutes to blend flavors, add coconut milk & serve with
a sprinkle of cinnamon
Pumpkin (or squash) smoothie
(for one:)
1/2 C baked pumpkin or squash
1/4 C yogurt or kefir - (can be coconut!)
1/2 C coconut milk
1/2 tsp pumpkin pie spice or cinnamon
1/4 C frozen berries or fresh fruit - blueberries, raspberries, fresh mango or papaya, etc (surprisingly, the
pumpkin melds well with these flavors!)
- whir in a food processor or blender; add a bit more coconut milk or even some hot water to make potable
- enjoy!
Cabbage Soup
1 T coconut oil
1 Onion & 1 Leek (white part) chopped
1-3 cloves garlic
- sauté these till onion/leek are transparent
add 1/2- 1 cabbage, shredded or chopped fine, & a bit of hot water or stock to simmer
1 tsp salt
freshly ground pepper to taste
1 tsp curry paste & 1 tsp curry powder
1-2 tins of coconut milk
Simmer ~ 20 minutes after adding the cabbage
Coco-nut nibbles
1-2 oz unsweetened baking chocolate (or 3-6T unsweetened cocoa), depending how chocolaty you like it
1 Tbsp carob powder
8 - 12 Tbsp coconut oil
1 Tbsp honey
1/8-1/4 tsp stevia powder
dash of vanilla extract
nuts, shredded coconut (optional) (I add coconut shreds & a 1/4 c sunflower seeds that I whiz in my mini
grinder)
Melt, stir, let cool a bit, pour into ice cube tray or mini-muffin pans with cup liners (or onto a large baking
pan to make a thin bark), harden in the fridge, release from tray and store in a glass jar in your fridge.
Yum! After making these, I find commercial chocolates too sweet!
- Another option for chocolate coconut 'treats' - melt a Tbsp of coconut oil & add 1/2 tsp unsweetened
cocoa, 1 tsp carob, & a sprinkle of cinnamon, stir & eat with a small spoon! No sugar, the carob & cinnamon
add natural sweetness, & it's an easy 'chocolate' :)
Nettle Pesto
Nettles are one of my favorite greens - a local OG farmers sells them throughout the summer at her Farmer's
Market booth, & I have a family source. Yes, these are stinging nettles - so handle with care. I usually just use
a plastic bag over my hand while gathering, & snip off the lower leaves, saving the stems for soup stock! [I just
picked my first nettles of the year (late Feb /10) & made pesto!]
2 cups barely cooked (1-3 minutes) nettles (about 6 Cups raw) & drained (drink the juice or use in stock!
(retains the enzymes when flash cooked like this)
1/4 C Coconut oil
3-5 cloves garlic, lightly chopped
1/4 C nuts - walnuts & hazelnuts here in W. Oregon
1 Tbsp vinegar or lemon juice
grated cheese, if desired
- put in food processor & drizzle in 1/4 C olive oil as you blend
You can add cheese, but I usually don't. Other possible additions: 6 or 7 pitted olives or a Tbsp of capers.
Dandy Muffins - try adding dandelion flowers to your favorite(gluten free) muffins or pancake recipe - twist
the petals out of fresh dandelions & add a cup of flowers to the recipe - & use coconut oil. Have the kids
help gather them - adds a pretty yellow. Make sure you harvest from your own chemical free lawn, or
another safe location. DANDY!
Delicious Gluten free Scones!
Last summer shortly after going gluten free, I went to Tea with my Red Hat group, & called ahead to see
about gluten free options. She said I would have to 'forgo the scones,' but otherwise, she could
accommodate my needs - I don't think so!!
I checked on-line for a recipe, & found this one (on Gluten free gormand's blog) - the hostess was
surprised when she brought out the clotted cream, champagne jelly, & a handful of dried fruit for me (her
scone 'replacement!') & saw my 'home grown scone' on my plate!
Gluten Free Scones
Preheat oven to 425*
1 3/4 C favorite GF flour mix (I used brown rice & sorghum flour in equal parts, 1/2 parts potato starch &
tapioca flour. I premix these & store in a container)
1/4 C coconut flour
1 T baking powder
1/3 t baking soda sift with flours (& sugar if it's dry)
1/4 t xanthan gum (helps non gluten flours rise - though in 'quick breads' like this, you can do without!)
1/3 C sugar (sucanat or light brown, or honey)
--
3 T butter
3 T coconut oil - cut these in with knives or a pastry cutter (if you're dairy free, 6 T coconut oil)
1/2 C chopped local nuts (hazelnuts)
1/4- 1/2 C dried fruit, chopped small (I used apricots) - stir into the flour/oil mix, & refrigerate
3/4 C coconut milk or coconut kefir
1 - 2 eggs & 1-2 T flax seeds soaked in 1 T cold water
1- 2 t orange or lemon zest
Add wet to dry, mix gently, adding 1-2 T more coconut milk or water if needed
Gently shape into triangles or circles ~ 1/2 " thick, & place on oiled cookie sheet
Bake 10-12 min
Probiotics help our digestive systems recover from damage done by allergens or antibiotic
use, & are helpful to ingest on a daily basis.
Kefir & Yogurt are easy to make yourself, & you have total control over the ingredients! I got a yogurt
maker, but you don't 'need' one. & Kefir incubates at room temperature (frozen starter is usually available
locally - I chose to order fresh grains)
Coconut milk Kefir
- Into a clean quart jar, pour a 14 oz tin of coconut milk plus 1/2 tin purified water
- Add kefir 1/3 C grains (I got mine fresh from Marilyn 'Kefirlady')
- stir gently, cover with a lightweight cloth, secured with a rubber band
- set on a shelf to 'incubate' for 24 hours. Gently rotate the bottle from time to time.
(since my home is cool, I set mine on my stove hood, above the light, & the grains are happy & bubbly!
- Check for taste, & pour through a strainer into a clean jar; gently pressing the kefir out of the grains.
Refrigerate your fresh kefir, & start a new batch. (she says don't squeeze the grains, & don't rinse)
-- I am using the milk kefir grains, & have a batch of water kefir going at the same time. Marilyn sends
instructions for using coconut milk with the water kefir as well - I'm still in the experimental stage with this!
Water kefir (Marilyn sells this starte as well)
This is open to lots of experimentation! Marilyn suggests that after your grains 'increase,' you reserve
some for your trials - or do a second fermentation with other ingredients.
- The basics are 1/4 C sugar to 1 qt water, plus the kefir grains.
- Add 1/4 tsp calcium powder, & 1/6 tsp baking soda (makes it more basic), & set on a shelf & incubate for
24-78 hours.
- You can strain this batch into a clean jar, & add fruit, ginger, lemon, dried fruit (sulpher free) etc as
desired (no more sugar) & let it do a second fermentation for several more days(no grains)
- & starting your next batch with the RINSED water kefir grains.
I used Organic Cane sugar, you can experiment with different sugars, a bit of molasses with your sugar,
etc.
Coconut milk Yogurt
Follow the instructions on your yogurt maker (if you're using one) for the amount of milk (mine calls for two
14 oz. tins of coconut milk)
- Bring 1/2 C water to a boil, & stir in 1-2 Tbsp agar agar, simmer for 5 min, stirring occ.
- Combine coconut milk with agar agar, & bring to 110* (wrist temperature)
(you might try gelatin or tapioca starch - I'm still working on this. Agar agar comes from seaweed, so is a
nice option)
- Remove 1/2 C warm milk mix, & stir in your yogurt starter, 1/4-1/2 C yogurt from the previous batch, or
contents of 2 probiotic capsules.
- Stir into warm milk & pour into containers.
- Incubate 8-12 hours, test for tartness, & take out or incubate longer.
- Reserve 1/4 - 1/2 C to start your next batch.
- My yogurt maker has 7 6oz jars, plus a 'high dome' lid for incubating larger jars.
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Anything you cook that calls for oil may be done in coconut oil! It adds to the flavor of veggies, pancakes,
etc. Ditto with recipes calling for milk - you may use coconut, rice or nut milk, or even herb tea!
Coconut flour can be used in recipes - the usual suggestion is to add a bit more liquid, & perhaps more
eggs. My daughter has just become aware of an allergy to egg yolks, so I've tried using just the whites, or
flax seeds soaked in water. I'm just beginning using the flour (there are many recipes out there!) so stay
tuned :)
One suggestion is to use the coconut flour in smoothies - it adds soluble fibre & tastes good!
Coconut milk is great in curries, soups, any recipes calling for milk. 1/2 C coconut milk or kefir before bed
has helped many diabetics regulate their blood sugar thru the night.
Check your salad dressings!
Many marked 'Olive Oil' often include peanut, soy, corn, &/or canola, (& if they're not marked OG, they are
also prob. GM - again, strongly consider getting rid of these time bombs! Unsaturated oils go rancid
quickly, & in the body promote free radicals) . . .
I make my own Basic Vinaigrette:
3/4 olive oil & 1/4 vinegar - try balsamic, apple cider, wine, & add favorite herbs.
I usually spear a clove of garlic with a toothpick & drop it in the mix. I often use 1/2 olive & 1/2 coconut oil,
which stays liquid at room temp. Adding some sesame butter makes a nice 'tahini' dressing (store this in
the fridge), or add some of your own kefir or yogurt to make a creamy dressing.
Raspberry vinaigrette:
1/2 olive, 1/2 coconut oil, with Herbs de Provence & raspberry vinegar. Warm before use (the coconut oil
will solidify) by placing the jar in a cup or pan of hot water.
You can get pretty glass bottles with pour spouts to hold 2 or 3 dressing choices.
Since Olive oil is mostly mono saturated, it can be stored at room temperature, preferably in a dark
cupboard.
| Let food be your medicine! |
| updated: 03/01/10 |