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EZ GFCF | A Gluten Free Recipes Blog

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If you are GFCF and looking for gluten free recipes, reviews and engaging discussion, then this blog is for you! We have posted a wide variety of gluten free recipes and information since 2006 for people struggling with Celiac, autism spectrum disorders, ADHD, other health concerns and food allergies. Thankfully, there's been great progress with gfcf food selection and ingredient listings since this blog's first posts. Please join us!

10.09.2007

Autism, Africa and an 8-year-old boy

This is just a very sad story, but one I couldn't stop reading.

Grieving mother plans autism school

By MICHELLE MOLZ
For the Courier-Post

MOUNT LAUREL

She traveled thousands of miles from one of Africa's poorest countries to seek help for her autistic son.

Now, after her 8-year-old boy died unexpectedly, Sabelle Jelani is preparing for a new journey. The 39-year-old township resident plans to open a school for autistic children in Dakar, capital of Senegal, as a memorial to her son, Hakeem.

It would be the first of its kind in Senegal, Jelani's native country. She left her homeland and spent the past five years here caring for her son and educating herself about autism. She hoped to return to Senegal to share her knowledge with families who have no resources to help them cope.

Plans for the school were under way when Hakeem suddenly died in his sleep in Dakar on Sept. 8. They had been visiting family for the summer.

"We laid down, and I rubbed his head, his chest, his hands, and he was stroking my cheeks, my nose, my eyes. He fell asleep and never woke up," Jelani said in a telephone interview from Dakar.

"I was his shadow, he was my shadow," said Jelani, who with her husband, Ahmed, 59 have two other healthy boys, Osman, 11, and Habib, 7. "He was a sweetheart. He was a wonderful soul."

Read the rest at the Courier Post.

10.08.2007

Strawberry ice cream - gfcf, soy and rice free

This gfcf ice cream is based on the original recipe for ice cream, using coconut milk, which you'll find in the recipes section of this blog. Again, very easy. And, this time I bought lite coconut milk, which has less fat.

Ingredients:

2 x 14 oz cans lite coconut milk (I bought organic)
1/2 tsp xanthan gum
3/4 cup sugar
1/2 cup pureed strawberry

I bought a pound of strawberries and pureed them in the blender until smooth. I mixed all of the other ingredients in a bowl, whisked together for a minute, and then poured it into an ice cream machine. I use a Rival machine. I know you can make this without the machine and use a blender. I added 1 cup of the strawberry to the recipe.


10.07.2007

Redesign!

Hope you all like the new look of the gfcf recipes blog. It's not entirely complete, but the biggest changes have been made. If you're having any problems with font sizes, colors, etc., feel free to let me know.

jim

10.06.2007

How schools handle autistic students

This will be happening everywhere, soon. It is in our suburban Pittsburgh school and I know of it happening in others.

Public schools respond to rise in autism

Goldsboro News Argus, NC
10/05/07 By Phyllis Moore

There has been a dramatic increase in the number of children diagnosed with autism over the last decade and with it, the need to provide specialized teachers, Wayne County Public Schools officials say.

The once-rare disorder is becoming more prevalent across the country.

Some experts believe heightened awareness is prompting parents to have their children tested. Others attribute the rise to the fact that the definition of the autism spectrum has expanded.

Autism encompasses a wide range of behaviors and learning abilities -- from nonverbal and non-communicative students to children who are very talkative and adapt comfortably to a regular classroom.

Since schools are required to provide an equal education to all students, and fewer parents are opting to place their children in private or specialized schools, public schools are having to keep pace with the burgeoning need.

"It's plain and simple -- every child is entitled to a free and appropriate education," said Dr. Craig McFadden, assistant superintendent for accountability and student services for Wayne County Public Schools. "Whatever needs a child comes with, we're charged with meeting those needs, and not just for autism."

Currently, the district serves 2,872 students categorized as "exceptional children," which range from developmentally delayed and emotionally handicapped to hearing impaired and severely/profoundly mentally handicapped. Of those, 158 students are classified as autistic.

That number has quadrupled over the last decade. In 1998, out of the 2,553 exceptional children, 43 were deemed autistic. That number jumped to 83 in 2003, to 127 in 2003 and has gradually risen since.

Read the rest at the News-Argus Web site.

10.05.2007

Mercury free vaccines have arrived

Coming to a state near you? Let's hope so.

Santa Fe New Mexican
State's flu shots have mercury options
Thimerosal-free versions available to both children and adults
By Diana Del Mauro The New Mexican
10/3/2007

Although a recent study in The New England Journal of Medicine suggests the flu shot's tiny dose of mercury is harmless to a child's neurologic development, parents who don't want to take the risk don't have to in New Mexico.

The Department of Health ordered about 170,000 doses of flu vaccine this year, of which 97,440 doses are formulated without thimerosal, the preservative that contains mercury. The mercury-free version is available to both adults and children.

All the flu vaccine ordered for children 6 to 35 months of age is mercury-free, said department spokeswoman Deborah Busemeyer. In addition, the state purchased 17,450 mercury-free doses for children ages 3 to 18, and 20,000 mercury-free doses for adults 18 and older.

Separate from what the state offers, some clinics also provide another mercury-free alternative: FluMist, which is administered as a nasal spray and is made from the killed influenza virus. Only approved for use with healthy people 2 to 49 years of age, FluMist is not safe for pregnant women, children who are on long-term aspirin use, people with asthma or other lung diseases, people with chronic heart disease, people with diabetes or kidney failure, or people with a weakened immune system, according to the U.S. Centers for Disease Control and Prevention.

Read the rest of the article at The New Mexican.

10.04.2007

Chili -- GFCF and bean free

My kids like this and I tend to make it more in the fall and winter. Well, here's the colder weather. And here's the recipe. Basic chili -- free of gluten, casein, soy and most major allergens. What's nice is that you can tailor this to the things you like to eat. Ours does not have beans because my youngest can't eat them. You could use rice, quinoa, potatoes, etc.

Ingredients:

- 1 lb ground beef
- half an onion
- 15-16 oz can tomatoes
- 16 oz tomato sauce
- 1/2 cup polenta (optional)
- 1 tbsp chili powder
- 1/2 tsp sea salt
- 1/2 tsp cumin
- 1/4 tsp cayenne pepper

Easy directions:

- cook the burger and diced onion in a pan, then drain grease.
- put burger mix in a crok pot (or large cooking pot)
- add the remaining ingredients. Stir.
- cook crok pot on high for 1 hour, then at least 3 more hours.
- or cook in pot on low for 2 hours, stirring frequently.

10.02.2007

An Autism guide -- finally

autism guideYes, finally. I wish they had this when my kids were first diagnosed with PDD. The group TACA has published a guide about dealing with autism, called the Autism Journey Guide, which you can buy in book form, or DVD, or both. I have not read this yet, but TACA shows the table of contents and judging by the topics covered, this is thorough and covers all the important points. It appears to really help people who need help quickly, especially those who have just received an autism diagnosis and are seeking treatment options or want to start the gluten and casein free diet. This could end up being the "How-to" guide for autism.

10.01.2007

Gluten-free brown rice bread

Bread is difficult to overcome on the gluten-free diet, much less gluten and casein-free. My youngest still cannot tolerate rice or eggs or yeast. But my oldest can. I like this bread recipe, which I found at the Pratt Family Allergy Free Cookbook online, and modified slightly. That's a helpful website if you're searching for ideas, simple conversions and other helpers. All the credit here goes to Barbara Pratt. It's a good bread. One note, although it's a "brown" rice bread, the bread is more of a white bread.

Brown Rice Bread
2 1/2 cups + 2 tablespoons GF Flour Mixture (1 cup GF brown rice flour, 3/4 cup sorghum flour, 3/4 cup tapioca starch plus 2 tbsp tapioca starch)
2 1/2 tablespoons sugar
2 teaspoons xanthan gum
3/4 teaspoon sea salt
2 teaspoons instant (quick) yeast
2 extra large eggs
1 teaspoon vinegar
3 tablespoons cooking oil
1 cup water (100˚-120˚F)

Mix all the dry ingredients together. Add the eggs, vinegar and oil. Mix. Slowly add the water to the mixture while mixing. Scrap into an oiled or greased non-stick loaf pan. Cover with wax paper or plastic wrap. Let rise for 35-45 minutes or until it rises about 3/4" below the top of the pan. Bake in a preheated 375 ˚ F oven for 20 minutes. Cover with aluminum foil. Bake for 15 to 20 minutes more. Test with a toothpick. It will come out clean if it is done. (It will be light brown on top or it will smell done.)
Copyright © 2004-2005 Barbara Pratt. All rights reserved.

9.28.2007

Gluten free beer

Yeah, you read right. Since I don't drink (anymore), this really hadn't crossed my mind. Then I saw an article on gluten-free beer and got interested. The bottom line is you can find gluten-free beer and other alcohol. And, they're making more of it. Here's a few examples of what's out there:

Redbridge beer is made from sorghum by Anheuser Bush.

Bard's Tale Beer was developed by the Celiac community and still is overseen by a board comprised of Celiac folks. Also made from sorghum.

Lakefront Brewery makes a gluten-free beer from sorghum and rice.

Find out more about gluten-free beers by visiting the Gluten Free Beer Festival site.

Even other alcohols traditionally made from grains can be gluten-free, such as vodka. There are many vodkas made from potatoes. One such brand from Maine is Cold River Vodka.

Wines, of course, are primarily made from grapes. Some are better for those of us trying to avoid pesticides and stay as organic as possible. LaRocca Vineyards in northern California, for example, makes wine from organic grapes and does not use chemical additives including sulfites. Bravo!

For more info, visit a few other sites, like the Gluten Free Kitchen's page on alcohol or Celiac.com's list.

9.27.2007

The dangers of artificial color and preservatives

This will sound familiar to a lot of you...

TIME
Thursday, Sep. 13, 2007
Hyper Kids? Check Their Diet
By Claudia Wallis

Parents have long observed that some kids go bonkers after eating foods with a lot of artificial ingredients or neon-bright colors. Medical researchers--not to mention the food industry--have been skeptical; there was no proof of this effect, at least nothing like a double-blind, controlled study.

As so often happens, however, the parents turned out to be a step ahead of the pros. A carefully designed study published in the British journal the Lancet shows that a variety of common food dyes and the preservative sodium benzoate--an ingredient in many soft drinks, fruit juices and salad dressings--do cause some kids to become measurably more hyperactive and distractible. The findings prompted Britain's Food Standards Agency to issue an immediate advisory to parents to limit their children's intake of additives if they notice an effect on behavior. In the U.S., there hasn't been a similar response, but doctors say it makes sense for parents to be on the alert.

The study, led by Jim Stevenson, a professor of psychology at England's University of Southampton, involved about 300 children in two age groups: 3-year-olds and 8- and 9-year-olds. Over three one-week periods, the children were randomly assigned to consume one of three fruit drinks daily: one contained the amount of dye and sodium benzoate typically found in a British child's diet, a second had a lower concentration of additives, and a third was additive-free. The children spent a week drinking each of the three mixtures, which looked and tasted alike. During each seven-day period, teachers, parents and graduate students (who did not know which drink the kids were getting) used standardized behavior-evaluation tools to size up such qualities as restlessness, lack of concentration, fidgeting and talking or interrupting too much.

Stevenson found that children in both age groups were significantly more hyperactive when drinking the beverage with higher levels of additives. Three-year-olds had a bigger response than the older kids did to the drink with the lower dose of additives, which had about the same amount of food coloring as in two 2-oz. (57 g) bags of candy. But even within each age group, some children responded strongly and others not at all. Stevenson's team is looking at how genetic differences may explain the range of sensitivity. One of his colleagues believes that the additives may trigger a release of histamines in sensitive kids. In general, the effects of the chemicals are not so great as to cause full-blown attention-deficit/hyperactivity disorder (ADHD). Still, the paper warns that "these adverse effects could affect the child's ability to benefit from the experience of school."

The Lancet paper may be the first to nail down a link between additives and hyperactivity, but as long ago as the 1970s, the idea was the basis for the restrictive Feingold diet, popularized as a treatment for ADHD. Some clinicians still routinely advise parents of kids with ADHD to steer their kids away from preservatives and food dyes. "It matters for some kids, so I tell parents to be their own scientist," says psychiatrist Edward Hallowell, author of several books on ADHD. While a similar link between hyperactivity and sugar remains unproven, Hallowell cautions parents to watch the sweets too. "I've seen too many kids who flip out after soda and birthday cake," he says. "I urge them to eat whole foods. They'll be healthier anyway."

The food industry has responded cautiously to the study, calling for further research. The food dyes used in the study "have gone through substantial safety evaluations by government bodies," notes Cathy Cook of the International Association of Color Manufacturers.

The Lancet study will probably encourage other researchers to conduct food-additive work of their own. People with disorders ranging from autism to atrial fibrillation (a heart condition) have claimed that preservatives worsen their symptoms. "My guess is that if we do similarly systematic work with other additives, we'd learn they, too, have implications for behavior," says Dr. James Perrin, a professor of pediatrics at Harvard. "Kids drink crazy things with colors that are almost flashing," he says. The study is one more reason to cheer the trend toward less processed, more natural fare.

Read the entire article at Time by clicking here.

9.26.2007

Autism vaccines ad in USA Today

In case you missed this, you can view the full page ad from Generation Rescue that appeared in USA Today on Tuesday by clicking here. The ad focuses on the number of vaccinations children are given. Kids weren't given nearly as many vaccines years ago. This obviously has been tied to the mercury used in the vaccinations.

9.24.2007

Quick sorghum bread

I made this as an alternative to corn bread. It's gluten free, casein free, soy free, rice free, potato free, corn free and egg free. Still, it's good.

Ingredients:
2/3 cup sorghum flour
1/3 cup tapioca starch
2 tsp baking powder
2 tsp xanthan gum
1 tsp sea salt
2 tbsp honey
2 tbsp oil
~2/3 cup water

Grease a bread loaf pan. Heat oven to 375. Mix dry ingredients. Add honey and oil. Add water. Whisk until blended. Shouldn't be too dry, like cookie dough, and shouldn't be runny like a quick bread batter. Scoop into the bread pan. Flatten with wet spatula. Bake 20-25 mins.

Gluten-casein-egg-soy free onion rings

I debated adding this recipe because it's so easy. But, I decided to offer it anyway, mostly because even the simplest foods often seem difficult to make without gluten and casein. Making fried onion rings is even more difficult without the help of eggs or soy. So, here's a really good alternative.

Ingredients:
- Onions, cut into rings or half rings.
- 1 cup gluten-free flour mix (I use 1/3 cup sorghum, 1/3 cup corn flour, 1/3 cup tapioca)
- 1 tsp sea salt
- 1 tbsp chili powder
- 1/2 tsp cayenne pepper or paprika
- 2 egg subs (I use Ener-G)
- oil

So, heat a shallow amount of oil in a frying pan. Cut the onions. Make 2 egg subs in a bowl (I use 2 tbsp powder and 4 tbsp water). Mix the dry ingredients in another bowl.

When oil is hot, dip a few onion rings in the flour mix, then dip in the egg sub, then dredge back into the flour until well coated. Fry in oil until golden and down -- just a few minutes.

Pretty good stuff. I make a batch of these after making french fries on special nights.

9.21.2007

Gluten free food industry is booming

I know, this is a press release. But, it has some eye-opening information in it about the gluten-free food industry. Worth reading.


Gluten-Free Just Keeps Getting Easier, Tastier, and More Affordable

Coeur d'Alene, ID, September 10, 2007 --(PR.com)-- The popular gluten-free manufacturer, Namaste Foods, has released their first edition cookbook and a new website with more discounted offerings for customers.

Demand in the gluten-free market is showing no signs of slowing down. While sales in 2001 were valued at $210 million, the most recent figures show it has escalated to roughly $700 million. According to the U.S. Department of Agriculture, by 2010 they are expecting the market to reach a whopping $1.7 billion, primarily due to the compounding growth in the diagnosis of Celiac Disease. It has been estimated that 97% of people living with Celiac Disease still remain undiagnosed.

Yet as this special diet niche flows rapidly into the mainstream, so few companies have gotten it right. Crumbly, dry, and tasteless are terms often associated with gluten-free foods. Thankfully there is one small manufacturer tucked away in a scenic mountain town that just keeps on giving to the gluten-free community. Since 2001, Namaste Foods has been building upon their product line of gluten-free foods that actually taste good. They now boast a selection that includes eleven baking mixes (from muffins to pizza crust) and three pasta mixes.

As their products have grown significantly in popularity, appearing on grocers’ shelves nationwide, the people at Namaste have decided to expand the versatility of their mixes. Responding to customer requests, they have authored the Simple Pleasures Gluten-Free Cookbook, packed with 60 new ways to use Namaste Foods. Recipes such as the Taco Pasta Salad that follows dot this easy to use resource.

Catering further to their high level of repeat business, Namaste Foods has also redesigned their website for a new look and ease in purchasing direct, along with a host of ordering options. New customers will like the selection of trio packs, which allow you to purchase groups of three different products at a discount, while loyal customers will enjoy the bulk offerings. Every baking mix is now available in bulk sizing for significant cost savings.

Beyond the gluten-free market, Namaste Foods caters to other food allergies and sensitivities. Their mixes are produced in a dedicated facility, which is free of gluten, wheat, potato, soy, corn, milk, peanuts, and tree nuts. Namaste Foods’ baking and pasta mixes are distributed to grocers nationwide. Individually packaged mixes, bulk mixes, trio packs, and the new Simple Pleasures Cookbook are available to purchase directly from www.namastefoods.com.

9.20.2007

Mini gluten free apple rolls

My kids got tired of my basic, and easy, roll recipe. I had tried to sneak in some flax seed to provide a little fiber and other good stuff for them, but it became a boring food. So, I tried to change it up on them. And it worked (well, with one child, anyway).
This recipe brings an added layer of flavor to the basic roll recipe. And, later, I'll sneak the golden flax back in.

Here's how to make them. Use your own flours, of course.

Ingredients:
-- 1/2 cup sorghum flour
-- 1/2 cup tapioca flour
-- 1/2 cup corn flour
-- 2 tbsp sugar
-- 1 tbsp honey or syrup
-- 2 tsp baking powder
-- 2 tsp xanthan gum
-- 2 tsp egg replacer powder
-- 1/2 tsp sea salt
-- 1 apple, peeled and diced
-- 1/2 cup of water
-- 1/2 cup oil

Heat the oven to 400 degrees. Grease an oven pan or use a liner. Mix the dry ingredients -- but not the apples. Put the apples in a small pot with the water. Heat to boil. Let boil 5 minutes. Pour the apple and water mix into a bowl. Using a masher or electric chopper, break down the apples. Pour the apple mush into a half cup measure. You only need a half cup. Add to the dry mix. Then add the oil. Blend together. Scoop into small rolls on the pan. Use an ice cream scoop, tablespoon measure or your hands. Bake for 12 minutes.

9.19.2007

Extra crispy chicken wings

How do you make extra crispy wings when you can't have gluten or dairy or eggs? Well, you can, and it's not too difficult. Use your flours of choice, of course.

Ingredients:
-- dozen chicken wings, cut and washed
-- flour mix (i use 1/2 cup sorghum, 1/2 cup tapioca flour, 1 tsp sea salt, 1 tbsp chili powder, 1/2 tsp cayenne pepper)
-- 2 egg subs (i use Ener-G)
-- oil of choice (i use canola)

Heat oil in a large pan. Cut wings. Now, toss and coat in the flour mixture. Dip into the egg sub mixture. Toss again and coat in the flour mixture. Cook in frying pan until golden and cooked through. These also could be baked.

The "regular-crispy" version of this is to not use the egg sub. Just coat the wings with the flour mix and cook.

9.18.2007

The power of cilantro

So, are you aware of Cilantro's power to detoxify the body? How about the link between cilantro and autism? Cilantro and mercury?

It really is a powerful herb. Many people know it as cilantro, which is a common ingredient in salsas. It's green and leafy, and looks something like parsley. The plant's seeds are known as coriander.

Why am I telling you all this -- because of its detoxifying abilities, including heavy metals. If you're interested, do some research, including reading the scientific study that revealed the herb's powers - click here.

Here's a blog article on the topic that might be helpful.

And, here's a page on cilantro's healthy qualities from The World's Healthiest Foods.

Here's a snippet from the cilantro study:


"However, these mercury deposits, which commonly occur in such cases, were successfully eliminated by the oral intake of 100 mg tablet of Chinese parsley (Cilantro) 4 times a day (for average weight adults) with a number of drug-uptake enhancement methods..."
The study is by Omura, Shimotsuura, Fukuoka and Nomoto, from the Heart Disease Research Foundation, in New York.

Now, here's an easy way to store Cilantro, and for my money the best way. Harvest, or buy, fresh cilantro. Do NOT wash. Pull the leaves from the main stem -- keeping the smaller branches is OK. Place on a flat cookie sheet. Place in freezer for 30 minutes. Pull from freezer and place the crisp leaves in a freezer storage bag. Refreeze. Great way to store. When you want to use some, pull them out and wash.

And, here's a great cilantro recipe from Health Diaries:

Cilantro Pesto
Ingredients:
2 cups loosely packed cilantro leaves (stems removed)
2 tablespoons slivered almonds
2 tablespoons parmesan cheese (my kids can't eat cheese, so i was going to try polenta or just leaving it out)
2 tablespoons olive oil
2 tablespoons lemon juice
2 cloves garlic
2-4 teaspoons water (depending on desired consistency)
1/4 teaspoon sea salt
Blend all ingredients in a food processor and blend until smooth. Use more or less water to get the thickness you desire.
Serves 4-6 people.
Enjoy.

9.17.2007

What's the harm in milk?

This is interesting stuff, especially for us Autism families avoiding the casein gene.

The devil in the milk molecule
The Press Saturday, 15 September 2007

Has a Lincoln University researcher spilt the milk industry's secret about the potential harm in its product or is it more crank science? JOHN McCRONE investigates the latest fuss over A1 and A2 milk.

Is there a health risk in drinking milk? Has there been a naughty cover-up of the facts by Fonterra and others?

These, bluntly, are the questions raised in the explosive new book by Lincoln University agribusiness professor Keith Woodford, who this week reopened a long-festering debate within the New Zealand dairy industry.

The theory, which has been around a decade, seems incredible to most people: that our brains and immune systems can literally be poisoned by poorly digested milk.

Only a certain genetic strain of milk is to blame – the A1 type. However, that is also our most common milk.

The science, put as simply as possible, is that the A1 strain breaks down to release a tiny bio-active peptide fragment called beta-casomorphin-7 (BCM-7). The other kind of milk, A2, breaks down quite harmlessly.

In people who are susceptible, which could be as many as one in five (although this is still a guess), BCM-7 may trigger a host of diseases: diabetes, heart disease, autism, schizophrenia, infant cot-death syndrome, multiple sclerosis, coeliac disease, inflammatory bowel disease – the woes of the Western world it seems.

Then there is the question of an industry cover-up. Read the rest by clicking the blog headline.

9.15.2007

Frito-Lay friendly

If you haven't yet realized that not all chips are gluten-free, or soy-free, etc., you might consider Frito-Lay chips. No, I don't get money for saying this. I'm very impressed with this company. They don't make you guess about what ingredients are in the chips you're buying. It's all on the label. And, if you have questions, their Website is extremely helpful. They have an entire section on ingredient concerns that plainly shows you which chips have gluten, which have dairy, which are kosher, which have soy, etc. You can find that page by clicking here.

My kids only can eat the plain Lays, Ruffles and Fritos chips. No Tostitos because of the soy oil used in those. Until now! Frito-Lay recently started selling a Natural Tostitos chip that has no soy. It's in the photo above.

I'll also mention one other thing. No chip is healthy for you. I've tried many to find a good one, including Garden of Eatin and Bearitos -- both very good chips (I prefer the Bearitos). I should also note Terra Chips here for those that are corn and/or potato challenged. But do your own checking. The fat and sodium contents of those health-store chips aren't much less than Frito-Lay chips. Sometimes, the difference is zero. So, for my money, and because of all the saturated-fat snacks my kids cannot eat, AND because Frito-Lay makes it soooo easy for a family like ours to check ingredients, I'll buy Frito-Lay. Support the companies that help us.

9.14.2007

Peanut butterless cookies

I personally love this recipe. Why? Because the cookies are so good. And, it takes no time at all. My kids don't eat nuts. They're not allergic. But, our doc says to avoid them. But, he says, sunflower seeds are OK. And, you can buy sunflower seed nut butter. You can also buy pumpkin seed nut butter. So, experiment. I'll show you two ways to make this recipe. The original recipes tends to be crumbly. I added a little flour to firm it up. Both are good.

1 cup sunflower seed nut butter (Once Again makes this) or other nut butter
1 cup sugar
1 tsp baking soda
1 egg (or 2 egg subs)
1/2 tsp salt

So, I made the egg subs, added sugar, baking soda and salt, then the sunflower seed butter. Then I mixed until well combined. I rolled into balls and onto cookie sheet. I flattened slighly with a fork, making the classic PB cookie indentation.

Bake at 350 for about 10 minutes.

I also made these by adding some flour and xanthan gum to hold them together. Can't tell you how much I used. But, what I'm trying to point out is that if yours fall apart, don't give up. Try adding your favorite flour mix and xanthan/guar to hold them together. I didn't use a lot, just enough to mix through. If it looks too dry, add water until you get that cookie dough texture while mixing.

9.12.2007

Dairy free sorbet

I like this recipe because there's no concerns about trying to make ice cream out of a dairy alternative like rice milk or Darifree. And, it has a lighter taste. Plus, it's very easy to make. Here's how.

- 1 packet of unflavored gelatin
- 1/2 cup sugar
- 1.5 cups boiling water
- 3 large ice cubes
- 2 cups of fruit

Dissolve the gelatin and sugar in boiling water. Add the ice cubes and stir until melted. Pull from heat.

Chop up fruit. Put in food processor or blender. Add 1 cup of the gelatin mixture and puree until smooth. Add the rest of the gelatin mix and puree again until mixed.

Pour this into a 13x9 pan. Cover with foil or wrap and freeze for 2-3 hours.

Then, spoon the sorbet mix back into the blender and blend at high speed until smooth and fluffy. Pour into a loaf pan, cover and freeze for 8 hours or overnight.

Use any fruit. I tried peaches.

9.10.2007

Allergy link

There's tons of info on the Web about allergies, autism, etc., and I come across good ones every so often. I found this today, for the Food Allergy Initiative and will be adding it to my link section.

9.09.2007

What's in your ketchup?

Did you ever think about what's in the ketchup you put on your favorite burger, hot dog or potatoes each day? I did a couple of months ago. And it made me change what I bought for my family.

Heinz ketchup -- America's No. 1 ketchup -- is filled with high fructose corn syrup. If you don't yet know the dangers of this sweetener, read my blog entry from yesterday, or Google it for yourself.

This was very depressing, especially since I like Heinz. But, with the care we're taking to feed our kids properly, I decided to look elsewhere.

I found two quality substitutes that are gluten-free, soy-free and HFCS-free.

Annie's ketchup is pretty darn good. For me, it's a little spicier, in a sweet way, than I prefer. But, my kids loved it. And, it's organic.

Muir Glen
also makes an organic ketchup, which I prefer. I now buy this by the case. It's taste more closely resembles Heinz -- and actually is what Heinz probably tasted like 20-30 years ago when it wasn't made with the HFCS.

Do a taste test for yourself, and make your burger a little healthier.

9.08.2007

High fructose corn syrup -- what's the big deal?

I'm sure you've heard talk about the evils of high fructose corn syrup. But do you understand the problem? I didn't. If you don't, this article is worth reading. It explains the issue well.


washingtonpost.com
Sweet but Not So Innocent?
High-Fructose Corn Syrup May Act More Like Fat Than Sugar in the Body

By Sally Squires
Washington Post Staff Writer
Tuesday, March 11, 2003; Page HE01

From fruit-flavored drinks to energy bars, a huge array of sweetened foods and beverages crowds grocery shelves, vending machines, restaurant menus, school lunches and kitchens. According to the latest figures from the U.S. Department of Agriculture (USDA), consumption of various sweeteners, often in calorie-dense foods and drinks, has risen in the United States from an estimated 113 pounds per person in 1966 to 147 pounds in 2001.

Last week, the World Health Organization (WHO) recommended limiting intake of added sugars found in food and drink to no more than 10 percent of daily calories, a step the WHO said could help stop the worldwide rise in obesity that is fueling the growth of such chronic diseases as type 2 diabetes. The WHO recommendation is far stricter than any that U.S. groups have produced.

But increasingly, it's not just the growing consumption of foods with added sugars that concerns some nutrition experts. What has also changed during the past four decades, the USDA figures show, is the type of sweeteners consumed -- a trend that some studies suggest may help to undermine appetite control and possibly play a role in weight gain.

In 1966, refined sugar, also known as sucrose, held the No. 1 slot, accounting for 86 percent of sweeteners used, according to the USDA. Today, sweeteners made from corn are the leader, racking up $4.5 billion in annual sales and accounting for 55 percent of the sweetener market. That switch largely reflects the steady growth of high-fructose corn syrup, which climbed from zero consumption in 1966 to 62.6 pounds per person in 2001.

While soft drinks and fruit beverages such as lemonade are the leading products containing high-fructose corn syrup, plenty of other items -- including cookies, gum, jams, jellies and baked goods -- also contain this syrup. [For more information about which foods contain these and other added sweeteners, see the Lean Plate Club column on Page F2.]

Made from corn starch, high-fructose corn syrup is a thick liquid that contains two basic sugar building blocks, fructose and glucose, in roughly equal amounts. Sucrose, most familiar to consumers as table sugar, is a larger sugar molecule that breaks down into glucose and fructose in the intestine during metabolism.

An advantage of high-fructose corn syrup is that it "tastes sweeter than refined sugar," making it a popular ingredient for food manufacturers because it enables them to use less, says George A. Bray, former director of Louisiana State University's Pennington Biomedical Research Center in Baton Rouge. As a liquid, the syrup is easier to blend into beverages than refined sugar, according to the National Soft Drink Association (NSDA). Industry taste tests suggested that consumers liked food and drink with high-fructose corn syrup as much as refined beet or cane sugar.

In the 1980s, manufacturing methods improved, prompting a boost in production of high-fructose corn syrup and a drop in price to just pennies below that of refined sugar. "While that may not sound like much to the average consumer, when you consider how many pounds [the soft drink industry buys], it was millions of dollars if not hundreds of millions of dollars in savings," says Drew Davis, NSDA's vice president for federal affairs.

The switch made economic sense and, as Davis notes, "back then, there was no suggestion that high-fructose corn syrup was metabolized differently" than other sugars. More recent research suggests, however, that there may be some unexpected nutritional consequences of using the syrup. "Fructose is absorbed differently" than other sugars, says Bray. "It doesn't register in the body metabolically the same way that glucose does."

For example, consumption of glucose kicks off a cascade of biochemical reactions. It increases production of insulin by the pancreas, which enables sugar in the blood to be transported into cells, where it can be used for energy. It increases production of leptin, a hormone that helps regulate appetite and fat storage, and it suppresses production of another hormone made by the stomach, ghrelin, that helps regulate food intake. It has been theorized that when ghrelin levels drop, as they do after eating carbohydrates composed of glucose, hunger declines.

Fructose is a different story. It "appears to behave more like fat with respect to the hormones involved in body weight regulation," explains Peter Havel, associate professor of nutrition at the University of California, Davis. "Fructose doesn't stimulate insulin secretion. It doesn't increase leptin production or suppress production of ghrelin. That suggests that consuming a lot of fructose, like consuming too much fat, could contribute to weight gain." Whether it actually does do this is not known "because the studies have not been conducted," said Havel.

Another concern is the action of fructose in the liver, where it is converted into the chemical backbone of trigylcerides more efficiently than glucose. Like low-density lipoprotein -- the most damaging form of cholesterol -- elevated levels of trigylcerides are linked to an increased risk of heart disease. A University of Minnesota study published in the American Journal of Clinical Nutrition in 2000 found that in men, but not in women, fructose "produced significantly higher [blood] levels" than did glucose. The researchers, led by J.P Bantle, concluded that "diets high in added fructose may be undesirable, particularly for men."

Other recent research suggests that fructose may alter the magnesium balance in the body. That could, in turn, accelerate bone loss, according to a USDA study published in 2000 in the Journal of the American College of Nutrition.

In November, however, Havel and his colleagues published a review in the American Journal of Clinical Nutrition that examined evidence from multiple studies. They concluded that large quantities of fructose from a variety of sources, including table sugar and high-fructose corn syrup, induce insulin resistance, impair glucose tolerance, produce high levels of insulin, boost a dangerous type of fat in the blood and cause high blood pressure in animals. "The data in humans are less clear," the team noted.

Others are skeptical that high-fructose corn syrup acts differently in the body than table sugar. "I don't see it as a particular evil," says Michael Jacobson, director of the Center for Science in the Public Interest and a vocal critic of soft drinks, which he dubs "liquid candy." "It wouldn't make much difference if soft drinks were sweetened with sucrose [table sugar] or high-fructose corn syrup."

Until scientists sort out the details, many nutrition experts say it makes sense to not surpass the 10 percent recommendation of the WHO. On a 2,000-calorie intake, that works out to about 200 calories -- roughly the amount found in a 16.9-ounce bottle of soda or about eight Chunky Chips Ahoy cookies or about an three ounces of plain M&M's. (Last year, the National Academy of Sciences suggested that added sugars should not exceed 25 percent of daily calories -- about 500 calories on a 2,000-calorie intake.)

"Reducing consumption of added sugars seems reasonable to me," Havel says, "just as you should not consume too many calories from fat and you should exercise regularly."

But industry groups urged consumers not to respond by avoiding any one food ingredient. Audrae Erickson, president of the Corn Refiners Association, notes that many of the studies used pure fructose rather than the combination of fructose and glucose found in corn syrup.

"There are many sources for the obesity epidemic," Erickson says. "There's no one single source of the obesity epidemic or the onslaught of diabetes in America. But there are many contributing factors and no scientific link to suggest that high-fructose corn syrup is a contributing factor."

Erickson says that research published in a 1993 supplement to the American Journal of Clinical Nutrition suggests that there is no evidence linking the syrup to the obesity epidemic.

What does play a role, she noted, "is the lack of physical exercise. You can not discontinue the use of any one food or beverage and expect tomorrow -- or even in 10 years from now -- to be thin without increased physical activity."

That's a message being delivered not just by the food and beverage industries, but also by the U.S. Surgeon General, the National Academy of Sciences and the WHO, which also urged more physical activity -- an hour a day of moderate-intensity activity, such as walking -- in its report last week.•

© 2003 The Washington Post Company

9.07.2007

Popcorn lung

Sep 7, 2007 2:50 am US/Eastern
'Popcorn Lung' Patient Ate Two Bags A Day

(CBS News) Wayne Watson loved microwave popcorn so much he would eat at least two bags each night, breathing in the steam from the just-opened package, until doctors told him it may have made him sick.

Watson, whose case of "popcorn lung" is the sole reported case of the disease in a non-factory worker, said he is convinced his heavy consumption of popcorn caused his health problems.

"You know, it's one of those things that you kind of shake your head and say, how can anybody eat that much popcorn? But it was about two bags a day every day for about ten years," Watson told Early Show co-anchor Julie Chen

Popcorn flavoring contains the chemical diacetyl, which has been linked to lung damage in factory workers testing hundreds of bags of microwave popcorn per day and inhaling its fumes. The chemical is a naturally occurring compound that gives butter its flavor and is also found in cheese and even wine, according to the National Institute of Occupational Safety and Health.

It's been approved by the Food and Drug Administration as a flavor ingredient, but hundreds of workers have sued flavoring makers in recent years for lung damage.

There are no warnings from federal regulators, nor is there medical advice on how consumers should treat news of the rare, life-threatening disease, bronchiolitis obliterans, also known as popcorn lung.

Watson, 53, told CBS he first noticed something was wrong about three or four years ago during church choir practice.

"My lung capacity just seemed to start diminishing and I couldn't sustain my notes like I used to be able to," he said.

That's when he sought out Dr. Cecile Rose, a lung specialist at the National Jewish Medical and Research Center in Denver.

Rose said she initially didn’t know what was causing Watson's breathing problems.

"He had a lung condition that we know is related to something he was inhaling," Rose said. "And I took a very complete history, including a work history and an environmental history and found nothing. And it wasn't really until the end of his initial medical evaluation where I turned to him and asked him … was he exposed to or was he around a lot of popcorn? And his jaw dropped and he asked me how I would possibly know that about him."

Rose said that no definite link can yet be made between Watson's popcorn consumption and his lung disease.

But, she said, "I think it's very important that the industry is taking this very seriously. They've known about the fact that workers who are using diacetyl can be at risk for lung disease. And if we're right in this case that consumers who are heavy users may be at risk as well, I think that the industry needs to be responsive to that possibility."

On Wednesday, the nation's largest microwave popcorn maker, ConAgra, said it would stop using diacetyl within a year out of concern for its workers - not because of risks to consumers. ConAgra makes Act II and Orville Redenbacher brands.

The Flavor and Extract Manufacturers Association said that Rose's finding does not suggest a risk from eating microwave popcorn.

Watson, 53, said his breathing has improved since his doctor told him to quit eating his extra-buttery microwave popcorn and lose weight. He said he's dieting and lost some 35 pounds, regained lung capacity, and his prognosis is good.

(© 2007 CBS Broadcasting Inc. All Rights Reserved. This material may not be published, broadcast, rewritten, or redistributed. The Associated Press contributed to this report. )
From Our Partners

9.06.2007


What does this tell you? Enjoy Life Foods was named to the 2007 Inc. 500 list of fastest growing private companies in the country. Enjoy Life, as many of you know, makes gluten-free and allergy-friendly foods.
Its three-year sales growth was 783%.


You can read the full release by clicking here.

8.26.2007

Oh so coconutee ice cream

Yep, another GFCF ice cream. Oh, and, it's free of soy, rice, nuts, corn, dyes and just about everything else. I'll confess now, this is not my recipe, just as most of these are not truly mine. Most are variations of something I saw somewhere else. And, when I first saw this recipe, I truly had doubts that it would work. But, it did. It's great. I made two variations -- vanilla and carob (alternative for chocolate, but cocoa surely could be used too). Here's how.

Ingredients:

2 x 14 oz cans coconut milk (I bought organic)
1 tsp vanilla extract
1/2 tsp xanthan gum
3/4 cup sugar
1 tbsp carob powder (or cocoa)

For vanilla, mix all but the carob in a bowl. Whisk well. Pour into an ice cream maker and follow directions. I use a Rival machine and it took less than an hour.

For carob, mix all ingredients together in a bowl, whisk and use the ice cream maker.

The plain mix has a distinctive coconut flavor, which some will like and others will not. My one daughter did not. But she loves the carob. So, anything to mask the coconut will work -- chocolate or carob chips, fruit, cocoa, nuts, pieces of cookies, etc.

8.15.2007

Pancakes II

This is a modification of my original pancake recipe, which you'll find on this site.

Ingredients:
1 cup flour mix (I use 1/3 cup tapioc starch, 1/3 cup sorghum flour, 1/3 cup millet flour)
2 tbsp cane sugar
2 tsp baking powder
1/4 tsp sea salt
1/4 tsp xanthan gum
2 tbsp canola oil
1 tbsp syrup -- pure maple is good, agave is good, honey is good, Steen's is good.
1/3-2/3 cup water

Mix dry, then add liquids. Whisk until smooth and "pancakey." Drop a tsp of oil in a pan and heat. Then make pancakes. I top these either with syrup or sprinkle Domino powdered sugar on top.

8.05.2007

High Fructose Corn Syrup -- dangerous stuff

Soda Warning? High-fructose Corn Syrup Linked To Diabetes, New Study Suggests

Science Daily Researchers have found new evidence that soft drinks sweetened with high-fructose corn syrup (HFCS) may contribute to the development of diabetes, particularly in children. In a laboratory study of commonly consumed carbonated beverages, the scientists found that drinks containing the syrup had high levels of reactive compounds that have been shown by others to have the potential to trigger cell and tissue damage that could cause the disease, which is at epidemic levels.


New evidence suggests that sodas sweetened with high-fructose corn syrup may increase the risk of diabetes, particularly in children. (Credit: American Chemical Society)

HFCS is a sweetener found in many foods and beverages, including non-diet soda pop, baked goods, and condiments. It is has become the sweetener of choice for many food manufacturers because it is considered more economical, sweeter and more easy to blend into beverages than table sugar. Some researchers have suggested that high-fructose corn syrup may contribute to an increased risk of diabetes as well as obesity, a claim which the food industry disputes. Until now, little laboratory evidence has been available on the topic.

In the current study, Chi-Tang Ho, Ph.D., conducted chemical tests among 11 different carbonated soft drinks containing HFCS. He found 'astonishingly high' levels of reactive carbonyls in those beverages. These undesirable and highly-reactive compounds associated with "unbound" fructose and glucose molecules are believed to cause tissue damage, says Ho, a professor of food science at Rutgers University in New Brunswick, N.J. By contrast, reactive carbonyls are not present in table sugar, whose fructose and glucose components are "bound" and chemically stable, the researcher notes.

Reactive carbonyls also are elevated in the blood of individuals with diabetes and linked to the complications of that disease. Based on the study data, Ho estimates that a single can of soda contains about five times the concentration of reactive carbonyls than the concentration found in the blood of an adult person with diabetes.

Ho and his associates also found that adding tea components to drinks containing HFCS may help lower the levels of reactive carbonyls. The scientists found that adding epigallocatechin gallate (EGCG), a compound in tea, significantly reduced the levels of reactive carbonyl species in a dose-dependent manner when added to the carbonated soft drinks studied. In some cases, the levels of reactive carbonyls were reduced by half, the researchers say.

"People consume too much high-fructose corn syrup in this country," says Ho. "It's in way too many food and drink products and there's growing evidence that it's bad for you." The tea-derived supplement provides a promising way to counter its potentially toxic effects, especially in children who consume a lot of carbonated beverages, he says.

But eliminating or reducing consumption of HFCS is preferable, the researchers note. They are currently exploring the chemical mechanisms by which tea appears to neutralize the reactivity of the syrup.Ho's group is also probing the mechanisms by which carbonation increases the amount of reactive carbonyls formed in sodas containing HFCS. They note that non-carbonated fruit juices containing HFCS have one-third the amount of reactive carbonyl species found in carbonated sodas with HFCS, while non-carbonated tea beverages containing high-fructose corn syrup, which already contain EGCG, have only about one-sixth the levels of carbonyls found in regular soda.

In the future, food and drink manufacturers could reduce concerns about HFCS by adding more EGCG, using less HFCS, or replacing the syrup with alternatives such as regular table sugar, Ho and his associates say. Funding for this study was provided by the Center for Advanced Food Technology of Rutgers University. Other researchers involved in the study include Chih-Yu Lo, Ph.D.; Shiming Li, Ph.D.; Di Tan, Ph.D.; and Yu Wang, a doctoral student.

This research was reported August 23 at the 234th national meeting of the American Chemical Society, during the symposium, "Food Bioactives and Nutraceuticals: Production, Chemistry, Analysis and Health Effects: Health Effects."

Note: This story has been adapted from a news release issued by American Chemical Society.

Copyright © 1995-2007 ScienceDaily LLC — All rights reserved — Contact:

7.22.2007

Ginger spice cookies

The neat thing about this recipe is you can make two different cookies using the same recipe. Confused? Don't be. It's simple. This really is a slight variation of a ginger snap cookie recipe. I've made it two ways -- one with more liquid and one with less. The difference is one version comes out like a crisp spice cookie and the other a soft, moist spice cookie. To my kids, it's two different cookies and allows for some variation.

Ingredients
-------------
1/2 cup gf flour -- either sorghum, chickpea, millet, etc.
1/2 cup tapioca flour
1/2 cup potato starch or 1/2 corn starch *see below
1/2 cup sugar
3 tsp egg replacer
1.5 tsp xanthan gum
2 tsp baking powder
1 tsp sea salt
1 tsp cinnamon
1 tsp ground ginger
1 tbsp molasses (or cane syrup or agave syrup or honey)
1/2 cup oil
1/2 cup water

Mix dry ingredients. Add wet ingredients. Blend. Bake at 375 for 12 minutes. This recipe tends to make a crispier, crunchier cookie.

To make softer cookie, add 1/4 cup molasses rather than just 1 tbsp. Bake same.

*Note: I interchange the potato starch and the corn flour sometimes. The starch makes a lighter, chewier cookie. The flour makes a denser cookie with a different flavor.

7.17.2007

Non-dairy ice cream

So, do you have a child who can't eat ice cream of any kind? Try this.

This is a non-dairy, non-DariFree, non-rice milk, non-almond milk, non-soy milk ice cream.

It's chocolate but either cocoa or carob may be used. And, it's easy.

3/4 cup tapioca starch (or arrowroot or corn starch)
1/4 cup cocoa or carob powder (i use soy-free carob)
1.5 cups warm water
2 tbsp organic Spectrum shortening
1 tsp xanthan gum
3/4 cup powdered sugar (i make my own from organic cane sugar)
1 tbsp syrup of any kind (i use steen's for this)
1/2 tsp cinnamon (opt.)
1/4 tsp ground cloves (opt.)

In a blender, pour the hot water. Add the shortening. Add the starch and carob/cocoa powder. Add xanthan gum, sugar, syrup and spices. Blend on low 30 seconds. Blend on high 30 seconds. Pour into freezer safe container and freeze overnight.

This really was an experiment that sorta worked. My kids ate it. I'm still tinkering with the recipe. I may try a version using coconut milk next. Stay tuned.

7.07.2007

A meaty decision

So, no recipe today. Instead, I want to talk about meats, poultry and fish. And, where to buy them if you're following a strict diet made tricky by allergies and intolerances -- not just to ingredients, but preservatives and additives. I know, meat's not just meat, sometimes.

Everybody will have their own choices, based on where they live and how much they have to spend. I have to limit my cost and weigh that against providing my kids with choices. I also don't want to feed them too much beef, for example, because of its high fat and cholesterol content. Nor do I want to give them too much fish, because of health risks.

I buy meat both from a local farmer and from some national companies. And here's why. I hope it gets you thinking, too.

My local farmer lives about 30 miles away but sells each weekend at a local farm market, open all year. He sells beef, pork, poultry -- and that sometimes includes hot dogs, fresh turkey (for holidays) and both breakfast and dinner sausage. I also can speak with him face to face and ask him specific questions about how the meats are handled and made. I've been able to tell him about my daughters and the foods they cannot eat for medical reasons so he understands my concern. And, he's been able to assure me about most of his products. Some, as he pointed out, have some added spices, for example, that I might want to avoid. And, his prices tend to be even lower than the local supermarket -- not to mention that they are free of preservatives and hormones. What a deal.

Sometimes, my local farmer doesn't have hot dogs, and my kids love them. And, he doesn't sell lunch meat, and my kids are getting near to an age where lunch meat is handy. He also doesn't sell fish -- not running a fish farm. So, I look elsewhere. Some good companies I've come across that you might check out are Applegate Farms, Boars Head, Shelton's and Wellshire Farms.

These companies tend to offer foods I can use and they show exactly what's in their foods. They also make it easy to contact them with more questions. Boars Head is good for lunch meats. The others offer hot dogs, sausage, cuts of poultry, lunch meat, jerky and link snacks, etc. Many of these are uncured, with no preservatives and sometimes organic. Excellent stuff. You can order online or find these at a local food co-op or organic store. I buy the uncured, but not organic, hot dogs from Applegate Farms thru a food co-op in bulk -- cutting down the price. I buy Boars Head lunch meat from my local supermarket (I have them slice it first thing when they open so it's not contaminated by other meats). I buy Shelton's turkey dogs and am considering their breakfast sausage. Wellshire Farms makes a great dinner sausage that my kids love -- made from turkey, but you'd never know it.

Hope this helps.

5.26.2007

Corn bread

A healthy and quick corn bread is easy to make. Great for snacks.

BLOG UPDATE: Please note that this recipe was updated Nov. 1, 2007. I found this version to me much better.

Ingredients
------------
1/3 cup corn meal
1/3 cup tapioca starch
1/3 cup sorghum flour
2 tbsp sugar
2 tsp baking powder
pinch sea salt
1 tsp xanthan gum
2 tbsp canola oil
1 tbsp syrup -- cane, maple, honey, etc.
2/3 cup water

Heat oven to 350. Grease 8x8 pan with organic vegetable shortening. Mix dry ingredients. Add liquids. If too lumpy, add more water. Spread evenly in pan. Bake for 12 minutes. That's it.

5.02.2007

Garlicky chicken

I've read how garlic is a natural detoxifier and I try to work it into as many recipes as possible. Others to consider, and read about on your own, are cilantro and cumin. Back to garlic. This dish is very simple -- Garlic Chicken.

Ingredients
-----------
2 chicken breasts, trimmed and cut into strips or nuggets.
2 tsp canola oil
1 tsp sea salt
2 cloves garlic, crushed
tapioca starch

OK, this takes no time at all. Cut the chicken and put in a mixing bowl. Add the oil and stir to coat. You just want enough oil to coat the chicken, not drench it. You don't add oil to the pan. Next, sprinkle the sea salt and enough tapioca starch to coat, maybe a couple tablespoons. Stir the chicken to get that light coating on. This isn't a coating like a chicken nugget, just a very light starch coating. As the pan's heating to medium high, crush the garlic and chop. When hot, toss the chicken in along with the garlic, mixing it around. Stir to cook all sides evenly. Serve.

5.01.2007

Farmer's breakfast

I don't have a photo of this but may add one later. This is a great weekend treat and a chance for the whole family to eat together. Some of this depends on whether you can eat eggs or not. If you can't, just delete it. Make the rest. It'll still be great.

Ingredients
------------
2 eggs per person
2 sausage links per person (pork or turkey is fine -- check out Wellshire Farms products for some excellent allergy-free, nitrate-free options, or if you wish, buy from a local farmer)
AND/OR 2 strips bacon (same options here has with sausage, and check out Applegate Farms products for another option)
Pancakes -- see recipe here
Pure maple syrup, honey, Smuckers jam or agave syrup, etc.
Rolls
Mellon, oranges, bananas, etc.

Enjoy your family!

4.30.2007

Taco Pie anyone?


My kids love Taco Pie, which is a recipe in Lisa Lewis' Special Diets for Special Kids Two. We call this pizza, because it looks like deep dish pizza. And, I've modified the recipe a little in a way that actually creates a "cheesy" texture to the inside. So, to get the original recipe, you'll have to buy the book. Here's my version:

Ingredients
------------
1 lb. ground beef
1/2 medium onion, chopped
taco seasoning mixture -- see recipe below
1 cup milk substitute (I use Darifree)
2 eggs (I use Ener-G egg substitute)
1/2 cup flour baking mix -- see recipe below
1/4 cup salsa (either homemade or I also will use Tostitos brand milk salsa. Frito Lay claims this is GF, CF, MSG free, soy free and egg free. See the company's allergen info here.)

So, first, cook the beef over a medium heat with the onion.

While it's cooking, make the taco seasoning. This is 2 tsp onion powder, 1 tsp chili powder, 1/2 tsp crushed dried red pepper, 1/4 tsp oregano, 1 tsp sea salt, 1/2 tsp tapioca starch, 1/2 tsp garlic powder, 1/2 tsp cumin. Mix well.

Heat oven to 400.

Now, make the flour baking mix. This is my version.
- 2.75 cups gf flour (3/4 cup sorghum flour, 1 cup tapioca starch, 1 cup potato starch)
- 1/8 cup baking powder
- 2 tsp xanthan gum
- 1/2 tsp cream of tartar
- 1/2 tsp sea salt
- 2-3 tbsp sugar
- 1/4 cup canola oil
Mix the dry ingredients well in a bowl. Pour in oil. Then mix well with a beater to blend oil in.

Grease a pie plate. I use Spectrum organic shortening.

Drain meat mixture. Pour into pie plate and spread around.

Top with salsa, as much or little as you want. I do it in blotches. If I don't have salsa, I pour a little ketchup here and there.

If you're using egg subs, make them first and let sit a few minutes.

In a bowl, combine milk sub, egg (or egg sub), and baking mix until blended. It may be a little lumpy and that's OK. It will be liquidy. Pour over the meat mixture.

Bake for 30-35 minutes or until toothpick comes out cleanly.

Easy variations of this are hamburger pie, by eliminating salsa and taco seasoning. You could add an onion seasoning mix to this if you wanted.

4.29.2007

Pancrepes!


Ever had pancakes? How about crepes? What about pancrepes?

No, well then you'll just have to try these. This is a homemade recipe (I'm sure you can tell). I normally make pancakes using a gf flour base that's equal thirds potato starch, tapioca starch and chickpea flour. I'm trying to cutback the bean. So, I eliminated it and made the base half potato and half tapioca, just to see what would happen.

Anyway, here's the recipe. I wrapped these immediately around a teaspoon of jelly, using the jelly to help seal them. You could use, of course, any filling.

Ingredients:
- 1/2 cup tapioca starch
- 1/2 cup potato starch
- 1/2 tsp sea salt
- 1 tsp baking powder
- 2 tsp sugar
- 2 tbsp syrup (I used Steen's cane syrup. You could use maple or agave or honey.)
- canola oil
- 1/3 cup water
- Smuckers jelly or other filling

I heated a pan with a little oil. Mix all the ingredients well. You'll have to work through the starch well as it's tough. When hot, drop a tablespoon of batter into the pan at a time. This cooks quickly, so flip when the edges start to turn. Fill with a tsp of jelly or other filling, folding the pancrepe together or rolling.

4.28.2007

Grind away


So, I've been experimenting again. This time with flours. My goal is to find other flours that work in the recipes I use most. I rely mostly on chickpea flour and, in some sweets, sorghum flour. I mix those in with tapioca and potato starches.

I bought some quinoa grain at $2 a pound and some amaranth grain. Mind you, quinoa flour sells for $6/1.5 lbs. Amaranth, just as much.

Anyway, I threw the grain in my coffee grinder on a fine setting and let it rip. Worked out very well. I made my pancake recipe using the quinoa flour -- turned out perfectly. The amaranth is courser and I haven't used it yet.

This opened my eyes to the world of grinding. Grinders of all types are sold. You'll want a stronger one if you plan to grind corn and nuts, etc. There's a nice comparison of grinders at the Walton Feed website.

It's yet another economical way -- in the long run -- to stick to the GFCF diet.

4.23.2007

Asian chicken


Another real easy chicken dish. I had made too many recipes based on a seasoning mixture of chili powder, sea salt and cumin that I decided to go another route altogether. This worked nicely.

Ingredients
  • 1 chicken breast, cut up
  • 1 small onion, diced
  • 1 garlic clove, chopped
  • 1/2 tsp ginger
  • 1/2 tsp sea salt
  • 1/2 tbsp canola oil
  • 1 tsp vinegar
  • 1 tbsp cane syrup (I use Steen's. You could sub honey, real maple syrup, Agave syrup, etc. I used Steen's because of the "dark" flavor it has that lends itself well to Asian dishes.)
OK -- heat a pan on the stove. Meanwhile, mix all the ingredients together in a bowl. Toss into pan. Heat until chicken's cooked (or precook chicken and then just heat to serve). Serve with a favorite veggie.

4.21.2007

Chicken or beef hash

This is a dinner dish. It's easy and a neat way to introduce veggies.

Ingredients:
- 1 chicken breast, cubed
- ketchup
- 1/2 onion, diced
- 2 potatoes, diced or cubed
- garlic
- basil
- sea salt
- 2-3 carrots, cut into sticks
- oil

Heat oil in a pan. Add potatoes and carrot. Cook for 5-10 minutes, tossing every so often. Add onion and garlic. Cook 2 minutes. Add chicken after stirring in 1 tbsp ketchup. Add basil and sea salt. Cook until chicken is done or warmed. Add any other veggies you wish, beans, peas, broccoli, etc.

Enjoy.

4.14.2007

Carrot fluff


Easy dish and a different side to get away from potatoes and rice.



  • 8 carrots

  • 1/2 cup apple flesh

  • 1/2 tsp sea salt

  • 2 squirts honey/syrup/agave

  • 2 tablespoons tapioca starch, or potato or corn

  • 2 tsp baking powder

Boil chopped carrots and apple in water.


Drain. Mix in other ingredients. Mash. Puree with a hand mixer. Add water if too stiff. Reheat 1 minute. That's it.


Very tasty.

3.24.2007

Pancakes -- Spicy chicken pancakes

OK -- so this is a variation on my PizzaBurgerPancake and Spicy Chicken recipes. Very easy.

Make the spicy fish recipe. Set aside.

Make the pancake batter. In a mixing bowl, combine 1/3 cup chickpea flour, 1/3 cup potato starch and 1/3 cup tapioca starch. That's the flour base. Now add 2 tablespoons sugar, 2 tsp baking powder, 1/2 tsp garlic powder and 1/4 tsp sea salt. Mix flour well. Add 2 tbsp canola oil and 1/3 cup water. You'll need to continue adding 1 tbsp water at a time until you reach the right "pancake" consistency. And no, you don't need xanthan gum.

I heat a small nonstick pan and toss in some of the chicken with a little onion. Heat for a minute. Then pour some of the pancake batter over top, coating the chicken. Turn when the bottom side is starting to brown, just like you would with a pancake. Cook other side until starting to brown.

That's it.

3.12.2007


So, I was asked a question the other day. The answer might be helpful to some.

The question: "Where do you buy your food?"

The answer: Lots of places.

I know, it sounds complicated already. It isn't that bad and I've kind of made it a challenge. Most of the time, it's fun.

I'm a bulk buyer. You should know that up front. I buy larger quantities than normal of foods to cut the per-unit (per pound or per gallon) price of products down. This allows me to buy healthier foods for my kids than I normally could afford. I've also researched foods to find stuff my kids really can eat without fear of getting sick.

For us, that means finding stuff free of gluten and casein, and also soy, rice, corn and a few others.

So, you see the challenge. I start with a menu -- what do my kids eat? What ingredients do I need to make them those foods (after all, with that many food issues, you can't find most of this stuff on the shelf). Where can I buy those ingredients and for how much?

I put these onto a spreadsheet and created monthly buying lists -- shopping lists. I try to maintain a steady shopping budget amount each month. If one month gets too costly, I try to move non-necessities into a month that I'm able to spend more.

The end result of this process answers the question of 'Where do I shop?' Now, I'm from Western Pennsylvania, but I'm convinced you could use this model almost anywhere. In rural areas, you'd have to rely more on mail order items -- still possible. I just bought 75 lbs. of flour from Bob's Red Mill, for example, and saved a ton from buying the same stuff four blocks away at the grocery.

Here's my list:

: East End Food Co-op -- this is a typical food co-op. You'll find them across the country. Search for one using this site - click here. Common buys: some produce, cold cereal, sea salt, baking powder (aluminum free), corn chips, rice milk by the case (20% discount), egg substitute, shampoo and soap (soy free), etc.

: Frankferd Farms -- this is a local food supplier with a focus on organics. I buy some produce, bulk rice, some bulk flour, nuts, dried fruit, carob powder (chocolate allergy), etc. Look around and you might find an organic wholesaler in your area. They often deliver long distances for big orders.

: Restaurant Depot -- this is a chain that serves the food service market. I joined after starting a very small business delivering foods from the places I shop to others. Most cities have businesses like this to serve local restaurants, etc. Find one. You'll find products in large sizes. I buy Heinz ketchup, Lays potato chips, tomato sauce, kosher hot dogs, potatoes, etc. from here, often at great discounts.

: Wal-Mart/Sams -- most of our day to day shopping is done at local community markets or Wal-Mart and Sams. Among them, I take advantage of specials on paper and plastics, cosmetics and other stuff.

: Kennedy Farm -- we buy our beef and poultry from a local farm. This farm north of Pittsburgh sells each weekend in the city. The product is not organic but I have talked with the farm and expressed our concerns regarding gluten, etc. The meat they sell is far better quality than supermarket stuff -- and believe it or not, less expensive. You can search for farms in your area at this website -- click here. Use the search engine function.

: Pacific Pectin -- this is my xanthan gum supplier. If you're going to bake gluten-free, you'll need xanthan gum. It's a binder. It's very expensive. Some places sell this for $10 a half pound. You'll buy it for half that at pacific pectin -- the wholesale supplier -- even with shipping costs. YOu have to buy at least 5 lbs. and store. This will last a long time.

: Miss Robens -- i buy some items from here, including gluten free shampoo and conditioner. also get corn-free baking powder. they also sell flours and candy.

: Bob's Red Mill -- flour, flour, flour. I buy tapioca flour, potato starch and sorghum flour here. I buy 25 lb. bags of each and have it shipped. I still pay far less then the store. I'd also buy my chickpea flour here but Frankferd Farms makes its own at a local mill.

So, there's a look at where I buy. It's a long list, but remember, with bulk buying, I'm not buying at every story each month. Some, I may only buy from twice a year.

Hope it helps.

2.18.2007

Chocolate treats -- a simple cookie


This is an easy everyday cookie recipe. It's chocolate and it you notice, it's really my roll recipe, converted to a drop cookie recipe. That's what makes it so easy. To make life even easier, make 2x, 3x or 4x the recipe and freeze. These freeze nicely. So, here's the recipe. Make up your own name.

Ingredients:
1/2 cup chickpea flour
1/2 cup tapioca flour
1/2 cup potato starch
1/2 cup sugar
1/3 cup carob powder
3 tsp egg replacer powder(Ener-G)
2 tsp xanthan gum
2 tsp baking powder
1 tsp sea salt
Mix this well. Then add, 1/2 cup canola oil and 1/2 cup water. Add extra water by the tablespoon if too chunky. You want this to be smoother, but not liquidy.
Beat with blender.
Using WET hands, form rough circles and place on ungreased cookie sheet or in muffin tins. Bake at 400 for 12-15 minutes. They will be very soft coming out of the oven but will firm up as they cool.

2.04.2007

Meatloaf

This is easy.

Ingredients
----------------
1.5-2 lbs ground beef
1/2 tsp sea salt
1 tbsp Heinz ketchup
1 small onion, cut fine
1/4 cup broth -- homemade gfcf
1/2 cup gfcf bread/roll/cracker, etc.
1 tsp paprika
1 tsp chili powder (optional)
1/2 tsp garlic powder (optional)
1/4 tsp xanthan gum
1 egg, beaten or 1 egg substitute (Ener-G)

Heat oven to 350. Mix all ingredients well. Bake for 30-45 minutes, ensuring meat is thoroughly cooked using a meat thermometer.

1.26.2007

Wings -- (not the band)

What a treat these are to make and enjoy with your kids. I buy a 2 lb. bag of wings every so often from a local farmer. That's when we splurge and have wings and fries night. If you do this, make the fries first (the chicken seasoning "dirties" the oil and will coat the fries).

So, wash the wings. I cut them into sections and remove the tips.

In a bowl, I mix chickpea flour, sea salt, paprika and a bit of cayenne pepper to add some punch.

I heat canola oil in a large pan. When hot, I coat the wings with the flour/seasoning mix. I don't use eggs to coat the wings because my kids can't eat eggs. If yours can, maybe try it to get a better coating. Then put into the pan and fry. Turn to brown all sides. Drain after cooked. Serve with fries and ketchup.

1.20.2007

GFCF ice cream

I GUARANTEE you'll like this ice cream. It's very easy to make. All you need is a blender. And, there's no dairy, no soy, no rice! This recipe is found in Lisa Lewis' Special Diets for Special Kids Two. Here's how to make it:

Ingredients
---------------
1 cup plus two tablespoons Darifree powder
3/4 cup powdered sugar (if corn is an issue, buy corn-free from Miss Robens or make your own using a coffee grinder or blender)
1.5 cups very hot water
2 tablespoons Spectrum palm shortening (this is organic shortening - no soy)
1/2 tablespoon guar gum OR 1/2 teaspoon xanthan gum (note the difference here between tablespoon and teaspoon. If you use too much, the ice cream takes on a taffy like texture)

Put all into the blender and blend well for a couple of minutes. Stop and scrape down the sides to free any powder or clumps stuck to the side. Blend again until smooth -- ice cream smooth. Put into a freezer safe container and freeze. You could also make this using an ice cream maker.

That's it. Wait until frozen, serve and enjoy.

1.13.2007

Untomato sauce

This actually isn't as bad as you might expect. In fact, I eat it with the kids just because it causes less acid reflux after a plate of spaghetti. The only downside to this is it takes a little work. I make big batches and freeze in portions.

Ingredients:
23 oz. carrots washed and peeled
15 oz. beets, washed and/or peeled
1 small onion, chopped
2 cups water
2.5 cups chicken broth
1 tsp minced garlic or two cloves crushed
1 tsp lemon juice
2 tsp parsley
1 tsp basil
1 tsp thyme
1 bay leaf
1 tsp sugar
1 tsp vinegar
2 tsp sea salt
1/2 tbsp. paprika
2 tsp cayenne pepper (or more if preferred)
1/2 tbsp chili powder
1/2 tsp cumin

I start by prepping the vegetables and garlic and cutting into pieces. Then boil until cooked through and soft. Let cool.

Put veggies into blender by the handful along with some of the water and broth. Blend smooth. Continue until all veggies are blended. Put into large bowl. Mix in remaining liquid. Put through blender again to get smooth texture. Pour into stove pot. Add remaining ingredients and stir. Heat to serve.

Try. You can adjust color by tinkering with the ratio of beets and carrots, or by adding others such as yams, zucchini flesh or squash. You can adjust the spice factor by adjusting the cayenne. You can turn this into chili sauce by upping the cumin and chili powder. You could turn this into a tomato paste by cutting back some water and cooking it down.

1.02.2007

Pizza burger pancakes

I think this food is just as fun to say as it is to eat. And my kids love pizza-burger pancake nights. I do too, because they're quick and easy.

First, you make the pizza-burger part, which really is just ground beef cooked and drained, and then seasoned with a taco or other spicy kind of flavor. Personally, I use chili powder, cumin and sea salt. That's it. (Note: I make about two pounds of this at a time and freeze them in 1/2 pound portions for later use. This comes in handy when you need a quick meal.)

While the meat's cooking, make the pancake batter. In a mixing bowl, combine 1/3 cup chickpea flour, 1/3 cup potato starch and 1/3 cup tapioca starch. That's the flour base. Now add 2 tablespoons sugar, 2 tsp baking powder, 1/2 tsp garlic powder and 1/4 tsp sea salt. Mix flour well. Add 2 tbsp canola oil and 1/3 cup water. You'll need to continue adding 1 tbsp water at a time until you reach the right "pancake" consistency. And no, you don't need xanthan gum.

I heat a small nonstick pan and toss in some of the ground beef. Heat for 30 seconds. Then pour some of the pancake batter over top, coating the beef. Turn when the bottom side is starting to brown, just like you would with a pancake. Cook other side until starting to brown.

That's it. I serve a half pancake to each girl with some ketchup to dip in. My youngest likes this cut up into pieces. My oldest likes to eat it whole. I haven't tried, but I'll bet these would freeze nicely.

1.01.2007

Back -- with ketchup fish

Happy New Year!

And let me introduce you to "Ketchup Fish."

Yep, just like it sounds. Ketchup. And fish.

So, here's what you need:

1 lb. cod or other firm fish
1 tsp sea salt
1 tablespoon chili powder
1/2-1 tablespoon canola oil
1 tablespoon Heinz ketchup
1-2 potatoes cut into thin "fry" strips

Heat a nonstick pan. Cut fish into bite sized pieces. Toss in a bowl with other ingredients to coat. Toss into pan and cook until fish is flaky and potatoes are cooked. That's it.

Enjoy.

12.16.2006

Sweet & sour sauce

Here's a good sauce to use with beef or poultry. It's very easy and made with stuff you probably already have on hand. Feel free to tinker with it too.

1/2 cup Heinz ketchup
1/2 cup Heinz vinegar (gf)
1/2 cup sugar or sweetener
1/2 cup water (more or less to adjust how thick or thin you want the sauce)

Mix in a bowl. That's it.

12.10.2006

Sick tummy

Well, haven't been posting for a while. Kids have been sick. Actually, we've all been sick with a stomach virus -- a bad one. The experience was so bad with our littliest that it prompted me to post about how we handled a very touchy situation. Maybe somebody out there will benefit from this.

Our littliest is 3 and vomitted everything out of her system. She couldn't eat or hold water for more than a day and we became very concerned about dehydration. So, we tried this, and it worked.

We took a tablespoon of a roll and fed it to her, then a quarter cup of water. Set a timer for 20 minutes. Do it again. Repeat all day if necessary. Later, we switched to diced potatoes boiled in salt.

The little food is enough to keep the water down and eventually, the water will rehydrate the body, the food helps to settle the stomach and your kid starts to feel better. We did this for most of a day to keep water in her system. The second day we didn't adjust much. We started out the same and then upped the portions by 2x starting with lunch. We also added some cubed chicken pieces at lunch -- not a lot -- and some carrot.

It wasn't until the third day that we were able to add more food and unlimited water. But, again, this was a very bad stomach virus.

12.03.2006

A flour mix for all baking

This is a very versatile flour mix. You can make many different baked goods using it. All start with the basic dry mixture.

BLOG UPDATE: Note, these are some of my first basic recipes. They are simple and crude. Yet, they are enough to get started and get cooking. If you're looking for something else, browse my blog for some of my newer bread and cookie recipes, like Lindsay's Bread or my All-purpose cookie mix. On this page, however, the Basic dry mix below is very versatile and can be used as a foundation for just about anything.

Basic dry mix
-------------
1/2 cup chickpea flour
1/2 cup tapioca flour
1/2 cup potato starch
2 tbsp sugar
3 tsp egg replacer powder(Ener-G)
2 tsp xanthan gum
2 tsp baking powder
1 tsp sea salt

1 - Dinner rolls
Add:1/2 cup canola oil
1/2 cup water

Mix dry ingredients. Add oil and water. Beat with blender. Using WET hands, form circles and place on ungreased cookie sheet or in muffin tins. Bake at 400 for 15 minutes.

2 - Pie crust
(leave out baking powder)
Add:1/2 cup canola oil
1/3-1/2 cup water

Mix dry ingredients. Add oil. Beat with blender. Add 1/3 cup water and mix. If too crumbly, add 1 tbsp at a time until less crumbly and able to be pressed without cracking. Press dough into greased pie plate. Bake 1 minute at 450. Then make pie as instructed.

3 - Meat or veggie wrap
(leave out baking powder)
Add:1/4 cup canola oil
1/2 cup water

Mix dry ingredients. Add oil and water. Beat with blender until workable dough forms. Add a tablespoon or two more flour if necessary. Cut dough into four portions. Roll each out, one at a time, on floured surface. Slice each into two pieces and place meat or veggies on closest edge. Wet the edge with water, then roll up the filling in two complete rotations. Slice off extra dough. Wet edge with water. Place edge side down on greased cookie sheet. Brush tops with oil and salt. Bake at 400 for 10 minutes.

4 - Cinnamon cookies
Same as #3
(add 1 tsp baking powder)

Roll out entire dough and end with the longest section being the width in front of you. Brush with canola oil. Sprinkle with cinnamon and generous amount of sugar. Roll up. Seal edge with water. Brush top with oil and sugar. Cut into 1/2 wide cookies. Place on greased cookie sheet and bake for 5-10 minutes at 400.

5 - Crackers (like saltines)
Same as #3.
(Leave out baking powder)

Roll out entire dough into a near-square shape. Brush top with oil and sprinkle with sea salt. Use a pizza cutter to cut rows both ways. Prick crackers with a fork. Bake at 400 for 10 minutes on greased cookie sheet.
- variation: add onion or garlic powder to the dough.

6 - Pancakes
Do NOT use the entire dry mix recipe above. Use 1 cup of the gf flours (1/3 tapioca, 1/3 potato starch, 1/3 chickpea). Add 2 tbsp sugar, 1 tsp salt, 2 tsp baking powder and mix with 2 tbsp oil and 1/3-1/2 cup water. Pour batter 1-2 tbsp at a time onto hot nonstick pan with 1 tsp oil on it.

7 - Bagels
Same as #1.
Add 1/2 canola oil
1/2 cup water

Add 1 cup extra flour mix (tapioca, potato starch, chickpea) to the recipe. Heat broiler on high, set rack two rungs down. Boil pan full of water on stove top. Grease a cookie sheet with Spectrum shortening. On a floured surface, with floured hands, roll a ping pong sized ball of dough between hands until smooth. With a floured finger, poke hole through middle. With dough still around finger, smooth the dough on the bottom that's disturbed from the poking, then pull off. Repeat for all. Place on sheet. Broil small bagels for 2 mins then flip and broil another 2 mins. Watch closely. They should lightly brown on top but not burn. This will happen quickly. Repeat for all. Place bagels in boiling water for 2 mins then flip and another 2 mins. Meanwhile, turn off broiler and heat oven to 350. Place bagels on paper towel while doing the rest. Put bagels on cookie sheet and bake at 350 for 15 mins for smaller sized and 20-30 mins for larger, depending on size.

Here's an optional recipe that also works: Mix 1 cup gf flour, 2 tbsp sugar, 2 tsp baking powder, 2 tsp xanthan gum and 1/3 cup water. Then, follow same directions as above. The difference between the recipes is this: recipe 2 is a little chewier like a real bagel and recipe 1 looks more like a real bagel. Both are good and my kids will eat both. Try both out and take your pick.

Enjoy.