Food Solutions Magazine July 2015 by Food Solutions Magazine

Your favorite Cheerios are going gluten-free.

™

Fall 2015

r o f Look eal! s e h t

TABLE OF CONTENTS

Science

Would you sue the FDA over gluten? Leigh Reynolds shares how (and why) someone did, and why it is important to you.

Food

Sweet, delicious and bursting with nutrients, summer berries are ripe for the picking! We devoted our recipes section to gluten-free recipes that help you make the most of your berry harvest this season.

Nutrition

Are you tired? Find out the cause once and for all and do something about it! Dr. Aviva Romm explains how.

20 Nutrition

Snack smart and curb your appetite with Dr. Mark Hyman’s tips for summer snacking.

Editor’s Letter................................................................................................ 4

Grilled Salmon with Chutney.................................................................42

Letters to the Editor.................................................................................... 8

Greek Style Skirt Steak Salad................................................................44

Would You Sue the FDA?......................................................................... 10

Barbecue Rib Sauce..................................................................................46

5 Ways to Get You & the Kids Healthy this Summer.......................15

Barbecue Rib Rub......................................................................................48

Check Up with Dr. Mark Hyman............................................................20

Cool & Creamy Dairy-Free Strawberry Soup....................................50

Fatigue: Beyond Just the Adrenals and Thyroid..............................24

Basil Lemon Chicken................................................................................. 52

Blackberries Nutrition .............................................................................30

Strawberry Protein Cupcakes................................................................54

Sweet Strawberry Facts.......................................................................... 32

Strawberry Lemonade Truffles.............................................................56

Best Berries for Every Use...................................................................... 35

Strawberry Watermelon Cooler............................................................58

This Month’s Recipes................................................................................36

Chocolate Cherry Ice Cream Bars........................................................ 60

Peach Blueberry Muffins........................................................................ 37

Healthy Snacks for Summer on the Go...............................................62

Raspberry Protein Brownies..................................................................38

How to Freeze Berries..............................................................................64

Mixed Berry Salsa..................................................................................... 40

7 Sensational Uses for Berries...............................................................66

Garlic & Herb Hummus............................................................................. 41

J U LY I S S U E / F O O D S O L U T I O N S M A G A Z I N E /

GLUTEN FREE

FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions

CONTRIBUTING WRITERS Aviva Romm, MD Lisi Parsons Leigh Reynolds Mark Hyman, MD Dr. Vikki Peterson COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com

Hello and Bonjour! I hope your summer is off to a terrific start. We kicked off the first day of summer with music festivals here in France and in spite of being away from the States, we even managed a 4th of July celebration. I turned out some Southern-style barbecue ribs, and you can snag my rub and sauce recipes on page 46 and 48. You’ll definitely want to try these the next time you fire up the grill! You’ll also want to try ALL this month’s berry recipes. With sweet berries at their peak in most areas now, our talented chefs and cooks offer up some of their best recipes for you – from sweet to savory, with all types of berries, you will love making these simple, delicious gluten-free dishes.

for you, so that you can make the most of them while they last. If you’re like me, you’ll probably want to know how to freeze berries for using after the days turn cooler this fall and you need a little taste of summer. Find that useful info on page 64. Don’t miss this month’s articles – find out who sued the FDA over gluten labeling in medicines, why you’re so tired (and how to fix that!) and get some expert tips on how to snack smart and keep your body summer fit!

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And as always, help us share awareness of the gluten-free diet and celiac disease by telling someone you know about FSM. Sharing is caring!

ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com

Until next month, be well and stay in touch…

ADVISORY BOARD

We even have tips, nutrition facts and some unique ideas on summer berries

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INFORMATION REQUESTS info@foodsolutionsmag.com

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

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

Visit ORTEGA.COM/RECIPES

CONTRIBUTORS

research, advocacy and public

Dr. Rudert is Medical Advisor for

policy work, he strives to improve

the Celiac Disease Foundation, the

access to Functional Medicine, and

Gluten Intolerance Group of North

to widen the understanding and

America and for the Gluten Free

practice of it, empowering others

Certification Organization (GFCO).

to stop managing symptoms and

She is Medical Director for Atlanta

instead treat the underlying causes

Gluten Intolerance Group (GIG),

of illness, thereby also tackling our chronic-disease epidemic. LEIGH REYNOLDS recognized a

and founder and president of the States that manages adults and

Atlanta Women’s Medical Alliance,

teenagers with celiac, she has

the largest alliance of female

need for high quality-gluten free

Dr. Hyman is Chairman of the

evaluated over 1000 patients with

physicians in the United States.

nutritional supplementation so she

Institute for Functional Medicine,

celiac disease and gluten

In demand as an expert in celiac

founded Gluten Free Therapeu-

and was awarded its 2009 Linus

sensitivity.

disease, she was the Keynote

tics™. Leigh set out to make one of

Pauling Award for Leadership

the most beneficial gluten-free

in Functional Medicine. He is

Dr. Rudert’s focus is identifying the

including the New England Celiac

supplement lines available. With

currently medical editor at the

core causes of gastrointestinal

Conference, co-hosted with the

high quality pharmaceutical grade

Huffington Post and on the

issues with a comprehensive

Beth Israel Deaconess Medical

ingredients and scientifically

Medical Advisory Board at The

evaluation enabling her to treat

Center/Harvard, and national GIG

researched formulations Gluten

Doctor Oz Show. He is on the

underlying medical conditions

meetings. Dr. Rudert was the

Free Therapeutics™ is proud to

Board of Directors of The Center

that may have previously been

advising physician for the popular

offer its customers a superior line

for Mind-Body Medicine, and a

undetected. Dr. Rudert then

television series House which

of nutritional supplements called

faculty member of its Food As

creates an individualized course

featured a segment concerning

CeliVites.

Medicine training program. He is

of treatment tailored to each

celiac. Dr. Rudert is a former

also on the Board of Advisors of

patient’s unique set of needs.

Assistant Professor of Medicine

Memhet Oz’s HealthCorps, which

Rather than just treating the

with Emory University. Learn more

tackles the obesity epidemic by

symptoms of the disease, Dr.

about Dr. Rudert and her practice

“educating the student body” in

Rudert believes the best results

at DrCynthiaRudert.com.

American high schools about

are achieved by getting to the

nutrition, fitness and mental

core cause of the problem and

resilience. He is a volunteer for

treating the disease accordingly.

Partners in Health with whom he

Dr. Rudert sees patients from all

worked immediately after the

over the United States for second

earthquake in Haiti and continues

opinion consults on a variety of

MARK HYMAN, MD has dedicated

to help rebuild the health care

gastrointestinal disorders.

his career to identifying and

system there. He was featured on

addressing the root causes of

60 Minutes for his work there.

chronic illness through a

Speaker for multiple programs

Committed to educating the public, patients and physicians about

MARCI PAGE SLOANE, MS, RD,

groundbreaking whole-systems

CYNTHIA S. RUDERT, M.D.,

this commonly missed disorder,

LDN, CDE is a Registered and

medicine approach known as

F.A.C.P., is a Board Certified

Dr. Rudert lectures throughout

Licensed Dietitian/Nutritionist and

Functional Medicine. He is a family

Gastroenterologist in Atlanta,

the United States and Canada on

Certified Diabetes Educator in

physician, an eight-time New York

Georgia, whose practice is

celiac disease. She also lectures on

south Florida. She grew up in New

Times bestselling author, and an

primarily devoted to the screening

inflammatory bowel disease, irri-

York City where she graduated

internationally recognized leader in

and following of patients with

table bowel syndrome, pancreatic

from Columbia University with a

his field. Through his private

celiac disease. With one of the

exocrine insufficiency and small

double Master’s degree in

practice, education efforts, writing,

largest practices in the United

intestinal bacterial overgrowth.

Nutrition and Physiology.

/ F O O D S O L U T I O N S M A G A Z I N E / J U LY I S S U E

CONTRIBUTORS

Marci is CEO of Food Majesty, Inc.

that respects the intrinsic healing

HealthNOW is known for using

author of Reality Diabetes ~ type

capacities of the body and nature

a multi-disciplined approach to

2, The Diet Game: Playing for Life!,

- while helping women take their

address complex health problems,

The Divorced Woman’s Diet and is

health into their own hands. Her

many of which are rooted in

contributor to Chicken Soup for

goal is to foster greater access to

gluten intolerance. Patients travel

the Soul Healthy Living Series

a health-based, trans-disciplinary

from all over the world to experi-

Diabetes. Sloane is a nutrition and

health care model. Her primary

ence the best of what HealthNOW

disease counselor, speaks

commitment is to practicing and

offers, combining internal medi-

frequently in the community, is

teaching clinical medicine,

cine, clinical nutrition, chiropractic

coordinator of American Diabetes

Herbal Medicine for Women, a

promoting an ecological basis for

and physical therapy, to identify

Association (ADA) programs, an

distance course with over 800

health, and continuing to care for

the underlying root cause of the

ADA Valor Award recipient and

students around the world. An

mothers, children, and families.

patient’s health condition.

does radio, television and

internationally respected

magazine interviews. Marci is

authority on botanical and

Dr. Romm practices Functional

Practicing for over 20 years, Dr.

passionate about her work and it

functional medicine for women

Medicine for women and children

Petersen remains at the forefront

shows when you meet her.

and children, with 30 years of

at The UltraWellness Center of

of advances in the field of gluten

clinical experience, she is the

Dr. Mark Hyman in Lenox

intolerance, which earned her the

author of 7 books on natural

Massachusetts.

title of Gluten Free Doctor of

medicine, including Botanical

the Year.

Medicine for Women’s Health,

Learn more at www.avivaromm.

winner of the American Botanical

com and visit her on Facebook

She co-authored the book, The

Council’s James Duke Award.

www.facebook.com/AvivaRom-

Gluten Effect, celebrated by other

mMD

leading experts in the field as a

Dr. Romm is an Adjunct Assistant

huge advance in gluten sensitivity

Clinical Professor in the Depart-

diagnosis and treatment.

ment of Family Medicine at Tufts Chef LISI PARSONS, two-time

University School of Medicine. She

Dr. Petersen donates much of her

author of gluten-free & Paleo

is also a member of the Advisory

time to the community where she

Cookbooks, a recipe developer for

Board of the Yale Integrative

speaks about health awareness at

fitness professionals, and a

Medicine Program, is Medical

corporate events in Silicon Valley,

diagnosed celiac. She also suffers

Director of the American Herbal

inclusive of Fortune 500 compa-

from Hashimoto’s disease and

Pharmacopoeia and Therapeutic

nies. She is a national lecturer, ra-

recovered from a disabling nerve

Compendium, and sits on the

injury with the help of whole foods.

expert panel of the American

DR. VIKKI PETERSEN is con-

specifically on the topic of gluten

Lisi has worked as a personal

Herbal Products Association’s

sidered a pioneer in the field of

sensitivity and celiac disease.

trainer and meal planner for fire

Botanical Safety Handbook. She

gluten sensitivity and is ac-

and police departments. She is also

also serves on the Advisory

knowledged in the U.S. for her

She is on the advisory board

a frequent contributor to fitness

Committee of the American

contributions to, and education of,

along with holding an associate

magazines and fitness web pages.

Botanical Council and as Associate

gluten awareness in our country.

editor at-large position at Simply

www.wortheverychew.com

Editor of the Journal of Restor-

A certified clinical nutritionist, and

Gluten-Free Magazine. She has

ative Medicine.

doctor of chiropractic, she is also

been interviewed by CNN Head-

an IFM Certified Practitioner (Insti-

line News and Better Homes & Gardens, amongst others.

AVIVA ROMM, MD is a Board

dio personality and food blogger,

Certified Family Physician,

Dr. Romm is a leader in the

tute for Functional Medicine). She

certified professional midwife,

revolution to transform the

co-founded HealthNOW Medical

herbalist, and the creator of

current medical system into one

Center in Sunnyvale, California.

J U LY I S S U E / F O O D S O L U T I O N S M A G A Z I N E /

J U LY / L E T T E R S T O E D I T O R

My daughter was just diagnosed with celiac disease this spring. She is only 2 years old but has suffered from severe eczema since she was a newborn. I love FSM and would enjoy an article on eczema and how that is related. Thank you! Julie K., Montana

This summer, Iâ&#x20AC;&#x2122;m canning lots of my vegetables from the garden and it made me wonder if all canned vegetables are gluten-free. For example, sometimes my neighbors share their bounty with me and now that I know I have to live gluten-free,

I wonder if the home canned foods, jams and such are safe to eat? Thanks for your help! Laura M., Indiana Editorâ&#x20AC;&#x2122;s Reply: Hi, Laura. What a great question! While I cannot know for certain of every ingredient your friends may be using in their home canned goods, I can tell you that most should be gluten-free. I do not know of a home canned vegetable, pickle, jam or jelly recipe that would call for a gluten-containing ingredient. BUT, as with every food you consume on your gluten-free diet, knowing every ingredient is a must, so just simply ask your neighbor what ingredients they use. Happy canning! ~Gigi

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Thank you for the article from Dr. Vikki in the June issue. I was so glad to see a candid article on some of the garbage that is being put on bookstore shelves about the gluten-free diet. Me and two of my kids have celiac disease and it is no joke! Great article and I love Dr. Vikki! Jess S., Virginia

SCIENCE

Disclosing the presence of gluten in prescription and over the counter medications is just as important as disclosing the presence of gluten in foods.

Seven years after petitioning the FDA to regulate the use of gluten in medicines Michael Weber has taken a bold step. He has filed a law suit against the FDA for failing to address his 2008 petition to exclude the use of gluten in all medications or as a secondary measure require the discloser of gluten on drug labels. In 2011, the FDA sought public comments. We at Gluten Free Therapeutics, just like many in the gluten-free community, participated by providing our point of view. In a Wall Street Journal article dated 3/17/15 and written by Ed Silverman, Michael Weberâ&#x20AC;&#x2122;s decisions and actions are documented.

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SCIENCE

No amount of gluten is acceptable for individuals with celiac disease.

The Wall Street Journal article can be found at the end of this article.

Gluten contamination in drugs is a serious matter. As a manufacturer of a supplement made for celiac patients we at GFT have strong views regarding this subject. No amount of gluten ingestion is acceptable for people with celiac disease. We have an intimate understanding of implementing procedures to qualify and monitor the ingredient supply chain against gluten contamination. It makes ingredient sourcing more complex and can add expense. But it can be done. We know because we do it. We have firsthand personal experience with the negative consequences of FDAâ&#x20AC;&#x2122;s reluctance to address this issue, not only on a professional level, but on a personal one, too. A family member with celiac disease had a car accident resulting in whiplash causing severe neck pain. A visit to the emergency room resulted in two prescriptions being written by the attending doctor. We knew that a generic drug would be difficult to trace. We told the doctor about our celiac disease and asked her to prescribe branded medications so we could verify the absence of gluten through the manufacturers. In spite of our request the doctor wrote us two prescriptions for the generic form of the prescribed drugs. When asked if she had researched them for gluten she said she could not help us with that. We began our search for reliable information regarding the possible presence of gluten in these drugs. We first had to convert the generic to a branded drug.

We found all of the brands that made the drugs and called the makers. We found only one acceptable brand for each drug. We then called the doctor and told her what to prescribe and had her rewrite the prescriptions. This process took us three days! Three days of not having treatment for an injury that was acute enough to send us to the ER! The current system discounts an entire population who cannot take drugs that contain gluten. It is unacceptable that every time a drug is prescribed for a celiac patient it leads to a long and difficult search for information about the presence of gluten. The onus is put on the patient, not the manufacturer or the medical system, to ensure the patients safety in taking their prescription. Not everyone has the resources or the knowledge to advocate for themselves. Hopefully with the publicity this lawsuit brings to this issue, the FDA will look closely and require full labeling discloser for both drugs and supplements just as they did with the recent food labeling law.

ABOUT THE AUTHOR Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line of scientifically developed nutritional supplements specifically designed for celiac patients. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeuticsâ&#x201E;˘ is proud to offer its customers a superior line of nutritional supplements called CeliVites.

We waited 3 days to research and verify the safety of 2 prescriptions because of a lack of knowledge by the prescribing physician.

J U LY I S S U E / F O O D S O L U T I O N S M A G A Z I N E /

SCIENCE

You can read Mr. Weber’s filed complaint against the FDA here.

FDA is Sued for Failing to Regulate the Use of Gluten in Medicines By Ed Silverman

What would you do if you are allergic to wheat gluten and, therefore, could not take certain medicines? This is a dilemma for Michael Weber, who suffers from celiac disease, which is an autoimmune disorder that can occur in genetically predisposed people who ingest the protein. This can damage the small intestine and lead to neurological diseases, among other illnesses. However, the protein is sometimes used to coat prescription drug and over-thecounter medicine capsules, among other things. After taking a generic drug seven years ago and developing side effects consistent with ingesting gluten, Weber petitioned the FDA to either eliminate wheat gluten in medicines or require new labeling on drugs containing the protein. The agency response has been slow. In 2011, the FDA sought public comments about the issue, but otherwise has not taken action. So Weber has now filed a lawsuit to demand the FDA do something. After taking the drug, “I called my pharmacy and they were not able to determine that drug was gluten-free,” says Weber, a medical office assistant in Eastchester, N.Y. “So then I had to find which manufacturer produced the generic. I went to their website and then had to speak to somebody at the company. They said that was not a gluten-free batch… So I had to discontinue taking the drug. I would like to be able

to take drugs and not have any fears or go through all these hoops.” In his lawsuit, he argues the failure to address the issue is hurting millions of Americans. About 1% of the U.S. population has celiac disease, according to the National Foundation for Celiac Awareness. “The absence of rules to address wheat gluten in prescription medications has serious and ongoing public health implications,” says Katie Einspanier, an attorney at Public Citizen, which represents him. An FDA spokeswoman wrote us that the agency does not comment on pending litigation. We also asked what, if any, steps the agency may take to alert the public to medicines that contain wheat gluten and will update you accordingly. In 2011, a paper issued by the FDA Office of Food Safety detailed the adverse effects people with Celiac disease can suffer from exposure to gluten. It’s not clear exactly how many medicines contain wheat gluten. A list maintained by Steve Plogsted, a nutrition support pharmacist at Nationwide Children’s Hospital in Columbus, Ohio, shows the protein is found in more than 150 prescription and OTC medicines. He tells us he obtains information from drug makers and government sources, and does this on a voluntary basis without funding. Recently, the drug information service at Robert Wood Johnson University Hospital in New Brunswick N.J., began a database. But in a recent essay in the American Journal of Health-System Pharmacy, researchers noted most drugs “cannot be considered truly gluten free due to the lack of final product testing” and some drug makers could not verify the absence of cross-contamination during production. “Unfortunately, there is no clear answer to the question of the prevalence of gluten in either OTC or prescription medications,” a spokeswoman for the

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National Foundation for Celiac Awareness writes us. “This highlights “the need for comprehensive research to identify safe thresholds of gluten in medication, its impact on people with celiac disease, and the pervasiveness of gluten” in production. Meanwhile, spokespeople for the Pharmaceutical Research & Manufacturers of America, which represents prescription drug makers, and the Consumer Healthcare Products Association, which represents over-thecounter medicines, declined comment regarding the lawsuit and say they are uncertain how many of their members use gluten in their products. In comments made to the FDA in 2011, the CHPA said the amount in OTC drugs where gluten “is not intentionally added is minute, especially when compared to the intake via the food supply.” The trade group also argued, though, that “banning use of specific grains would disrupt the supply chain, resulting in major reformulation of products. “Reformulation to ensure elimination of gluten would have significant consequences to manufacturing cost and resources,” the trade group continued, adding that cross contamination could still occur. The CHPA, however, did suggest that labeling – such as the information provided for people who may experience allergic reactions – would be worth discussing. Source: Wall Street Journal |Pharmalot March 17, 2015

This original article was created by Gluten Free Therapeutics, Inc. the makers of CeliVites. It is their mission to provide safe and effective supplements and to inform and educate their customers with data driven, medically reviewed content about celiac disease.

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NUTRITION

School is out and summer fun has begun. With some extra time with the kids and hopefully fewer demands without the homework and sports commitments, summer can be a great time to get healthier and smarter (Iâ&#x20AC;&#x2122;ll explain this in a minute) with just a few dietary and lifestyle changes. J U LY I S S U E / F O O D S O L U T I O N S M A G A Z I N E /

NUTRITION

Good hydration can help prevent a toxic body!

5 simple steps can make a big difference in overall health, weight and brain activity – read on! 1. HYDRATE. It sounds so simple but are you or your children good water drinkers or not? Hydration can make the difference between losing and gaining weight and being toxic or not. A toxic body is sluggish both physically and mentally and inadequate water consumption puts stress on the digestive tract, immune system, detoxification system of the liver and mental capacity, not to mention your waistline. Tip: Get some stainless steel containers that are easy to carry around and fill them with nice clean water. Anyone who weighs about 120 lb or more should consume 8 cups of water per day. Children can consume less based on their weight. Easy formula: Take your weight in pounds, divide it in half and that number represents the number of ounces of water you should consume per day. A child weighing 80 lbs would need 40 ounces or 5 cups of water per day. No, soda or juice does not replace water.

2. LOSE THE HIGH FRUCTOSE CORN SWEETENERS (HFCS), ARTIFICIAL SWEETENERS/ COLORS. The high fructose corn sweeteners found in sodas and other junk foods should never cross your lips or that of your children. HFCS not only are linked to obesity, heart disease and diabetes, the major killers in our country but HFCS have mercury residues that will decrease IQ and increase your risk of autoimmune diseases such as ADD, ADHD, rheumatoid arthritis, fibromyalgia, lupus and about a hundred other autoimmune diseases. HFCS is a serious risk to your health and not even a little should be ingested – ditto for artificial sweeteners that also affect the nervous system and brain. Do you want a little cane sugar? Fine. Just don’t make it in the form of HFCS, artificial sweeteners or sugar beets. Look for labels that particularly say “cane sugar” on the label. If it says “sugar” only that means sugar beets which are about 90% GMO, making them a health hazard. Yes, GMOs are that dangerous. Stay tuned for a future article on the topic. 3. GET 7-9 SERVINGS OF FRUITS AND VEGGIES EVERY DAY. This could be a big change for you and your children

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but one that is well worth the effort. Getting the proper amount of fruits and vegetables during the summer months can be a bit easier with summer heat causing us to lean towards lighter fare. There is an abundance of fruit and vegetables overflowing farmer’s markets and back yard gardens and this is a great time to get into a habit that you want to maintain all year – 7 to 9 servings every day! Make the majority of the servings vegetables with a 6:3 or 5:4 split. Tip: an easy way to achieve the number of servings you need each day is to start the day with a green smoothie. You can view mine on YouTube at Dr Vikki Petersen or on my website www.healthnowmedical.com. There are many, many recipes online but you want to make sure that they’re balanced and healthy, not just a glorified milkshake or slushy. The smoothie recipe I recommend has at least 4 servings in it, making it very easy to get your quota throughout the rest of the day. Organic is important but if it’s not completely attainable, at least acquaint yourself with the “dirty dozen” and “clean fifteen” list that delineates the produce that you should never consume unless organic.

NUTRITION

Starting the day with a green smoothie can add as many as 4 servings of fruit and vegetables to your day!

As an example, there’s no use throwing some baby spinach or kale in a smoothie if it’s not organically grown – both of those are on the “no good” list. After breakfast, try to plan a fun salad that is a meal – think eggs or turkey but instead of on bread they are part of a healthy salad that has lettuce, tomato, cucumber, peppers, perhaps some nuts, olives if you like, etc. Another fun idea is to make noodles out of zucchini and serve a veggie pasta with a fresh tomato sauce. There are many recipes online that will show you how to make it. The purpose is to dramatically lessen flour and grains and embrace more vegetables. Don’t go too overboard on the fruit, but steering away from sugary desserts and instead enjoying some watermelon or cherries, is delicious and will keep you feeling much better and more energized.

J U LY I S S U E / F O O D S O L U T I O N S M A G A Z I N E /

NUTRITION

Preparing healthy meals as a family means kids are more likely to eat what you serve.

Using free phone apps to monitor your daily steps is a great way to keep your mobility in check!

4. EXERCISE. Summer activities should get you and your children outside. Don’t just watch the kids in the pool, get in there with them and play. You don’t have to put in time on the treadmill when summer activities can get you plenty of calorie-burning, heart pumping hours each week. If your children are couch potatoes, you’re going to have to think out of the box at ways to get them outside and doing something. Have they ever been to a climbing wall? Perhaps a hike to a local waterfall could get them on the trail. Look online and get some bright ideas about “seeing something” or “doing something” that excites them that will get everyone exercising, perhaps without them realizing it. Tip: monitor on your phone or some other device, if possible, how many steps/miles you moved each day. Try to increase the amount every day, even if by a small amount. 5. LEARN TO COOK SOME HEALTHY MEALS EVERYONE IN THE FAMILY LOVES. There are many cooking shows on TV and YouTube. One of the major reasons patients report to me that they don’t cook healthy meals is that they just don’t know how. Make

it a mission to go online or visit some cooking shows on TV to get ideas for some simple yet healthy meals. Summer time is a nice time to practice and bring the kids into the kitchen with you to whip up something healthy and fun. I have a handful of cooking videos on YouTube that I created for just that reason. Many more are coming but if you want to get an idea of how healthy and delicious can also be fact, feel free to give them a try. Bonus tip: If you have children that are short in stature, consider getting them tested for gluten sensitivity and celiac disease. Both of these conditions are known to stunt growth and finding these conditions while a child is still growing can make a huge difference. I can’t tell you how many children have grown 6 inches in a year and moved from the 5th percentile of height to the 95th percentile. You don’t want to miss this diagnosis if it’s affecting your children. While an adult won’t get the benefit of a height increase, if you suffer you will definitely notice a huge improvement in your health once you adopt a gluten-free diet. Implementing the above will most likely improve your health. Make the

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changes for at least 45 days to notice a difference. Whether you are doing these changes for yourself or involving your family and children, I can almost guarantee you it will benefit. Let me know how it goes and if you need any assistance always feel free to contact me to answer your questions or receive a FREE consultation. To your best health,

ABOUT THE AUTHOR DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.

What If All My Symptoms Didn’t Improve A er Following a Gluten-Free Diet?

Eliminating gluten is o en just the first part of treatment and that alone can make a dramatic improvement in one’s health. But equently the improvement is only temporary—and symptoms start to return. This is due to gluten’s effect on the immune system, which may cause several problems to occur. We call these the “secondary effects of gluten”. Our doctors are the leading experts in treating gluten sensitivity and celiac disease. People travel to see us at our Destination Clinic om across the country and internationally due to our highly effective treatment protocols. Regardless of where you live, consider the first step of a FREE PHONE CONSULTATION. Call us to schedule yours. We are here to help!

Location: 1309 S. Mary Avenue, Suite 100 • Sunnyvale, California 94087

www.healthnowmedical.com

Call for a FREE PHONE CONSULTATION: (408) 733-0400

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Eating an adequate amount of healthy fats helps curb the appetite, keeps us feeling full and satisfied and prevents overeating.

ABOUT THE AUTHOR MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symptoms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr. Hyman and Functional Medicine, visit drhyman.com

YO U K N OW T H E S C E N A R I O. It’s 3 p.m., healthy snacks are nowhere in sight, and the foods you have sworn off suddenly look like the most amazingly delicious treat that you deserve. You reason with yourself… “A couple of bites of salty chips, greasy fries, that candy bar, or that bubbly soda – what’s the harm, right? I’ve been good…” I know firsthand how this conversation with yourself goes and how we feel after the couple of bites. But there is plenty of harm done and here’s why. About 20 minutes after you indulge in junk food, your blood sugar crashes. Cravings for more sweet or salty foods skyrocket with an even stronger vengeance. Suddenly you feel tired and grumpy as your insulin increases. Before you know it, all self-control and good intentions dissipate. You feel physically uncomfortable yet still hungry. Mentally and emotionally, you become frustrated. It doesn’t have to be this way, and I’m here to help.

Remember this equation to ward off these snack attacks: protein + fat + low-glycemic carbs = satisfaction

Here’s why: PROTEIN nourishes while satiating hunger and sustains you through the afternoon without another thought of food. Protein Foods to Help You Power Through Your Day: • Lean meats • Fish • Poultry (no skin) • Pure all-natural nut and seed butters • Quinoa • Amaranth

FAT. Many people fear fat because the food industry and the media have demonized it. The fact is we need fat – healthy fat, that is. When we don’t eat it, we crave junky foods. When we do eat enough healthy fat, we feel full and satisfied. Healthy Fats Suggestions to Curb Your Appetite: • Avocado • Nuts • Seeds • Coconut • Eggs • Jerky • Tahini • Olives CARBOHYDRATES. Another confusing message to consumers is that all carbs are bad. It is true that carbs such as high-glycemic, processed, flour-based snack foods are junky and harmful. However, low-glycemic, nutrient-rich carbs can help banish cravings. Craving-Curbing Carbs: • Vegetables (Sweet potatoes, squash, peppers, carrots, celery, broccoli, eggplant, cabbage, etc.) • Fruits (Tomatoes, cucumbers, melons, berries, etc.) • Non-gluten whole grains (Corn, rice, buckwheat, sorghum, etc.)

Stick with these 3 rules for healthy snacking and you will win the afternoon snack wars:

1. Choose a protein-based snack that includes healthy fat and low-glycemic carbohydrates. 2. Eat an afternoon snack 2 or 3 hours after your lunch. 3. Plan ahead and find portable, easy snacks you enjoy munching on.

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My go-to afternoon snacks, perfect for the whole family, are Energy Balls. Fun to make (have your kids help), Energy Balls come loaded with healthy fats, protein, and some carbs to fuel your afternoon. Below are two variations that are sure to satisfy the whole family.

INGREDIENTS:

• 2 medium carrots • 12 dates (or 1/2 cup), pitted, chopped • 1 cup pecans, toasted • ¼ cup macadamia nuts or walnuts • 1 teaspoon real vanilla • 2 teaspoons cinnamon • ½ teaspoon nutmeg • ¼ teaspoon ginger, freshly grated • pinch sea salt • ⅓ cup unsweetened coconut flakes

INSTRUCTIONS:

Blend the carrots and the dates together in a food processor for about 2 to 3 minutes, or until evenly combined. Add the pecans and macadamia nuts and process for another 2 to 3 minutes or until a smooth texture forms. Scrape down the sides of the processor bowl, as needed. Add the vanilla and all the spices and blend until combined. Form the balls by rolling the carrot mixture into 18 balls, about 1-inch in diameter each. Spread the coconut flakes on a plate, and roll the balls in the flakes to coat evenly. Refrigerate for about 30 minutes before enjoying. Store leftovers in an airtight container in the refrigerator for up to 1 week. Nutritional analysis per serving (2 balls): calories 154, fat 12 g, saturated fat 2 g, cholesterol 0 mg, fiber 3 g, protein 2 g, carbohydrate 13 g, sodium 38 mg

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Serves: 9 Prep time: 25 minutes (plus 30 minutes chill time) Cook Time: None

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Serves: 10 Prep time: 15 minutes (plus 40 minutes chill time) Cook Time: None

And for the grown-ups – these Green Tea Matcha Balls are better than any run to Starbucks or your local coffee shop. Skip the sugary lattes and munch on real food to provide you real energy!

INGREDIENTS:

• 10 dates (1/2 cup), pitted, chopped • ¼ cup cashew butter (almond butter would work nicely too) • 2 teaspoons coconut oil • 2 tablespoons raw cacao powder (cocoa powder works fine as well) • pinch sea salt • 1 tablespoon Matcha green tea powder, plus 1 teaspoon for dusting • 1 teaspoon real vanilla

INSTRUCTIONS:

Blend the dates and the cashew butter together in a food processor for about 2 to 3 minutes, or until evenly combined. Add the coconut oil, cacao powder, salt, 1 tablespoon matcha, and vanilla and process for another 2 to 3 minutes or until a smooth texture forms. Scrape down the sides of the processor bowl as needed. Place Matcha mixture in the fridge to chill for 10 minutes. Meanwhile, spread the remaining matcha powder on a plate. Remove the mixture from the fridge and roll into 10 balls, about 1-inch in diameter. Place each ball on the plate so that one side is lightly coated with the Matcha. Refrigerate for about 30 minutes before enjoying. Store leftovers in an airtight container in the refrigerator for up to 1 week. Nutritional analysis per serving (2 balls): calories 175, fat 10 g, saturated fat 4 g, cholesterol 0 mg, fiber 4 g, protein 4 g, carbohydrate 18 g, sodium 128 mg

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SO MANY WOMEN COME to see me for fatigue that sometimes I think we’re experiencing an exhaustion epidemic! There are many reasons for fatigue – our diets, poor sleep, stress, and yes, hypothyroidism is quite under-diagnosed and adrenal fatigue, though dismissed by the medical industry, is a very real phenomenon. But there’s another important cause of fatigue that often gets overlooked in women: anemia. Anemia is no joke – it can cause such substantial fatigue that I’ve had patients who can barely get out of bed. It can cause severe cognitive function problems – memory and concentration problems for example, and even confusion. It can cause you to become exercise intolerant, and it can also cause you to lose your appetite, experience restless leg syndrome, and feel irritable. Severe enough iron deficiency can cause the heart to become stressed, leading to irregular heart rhythms and in the most extreme cases,

heart attack! Of note, the most common symptom of a heart attack in women, even women in their 40s, is fatigue – so this is another reason not to ignore or dismiss severe fatigue as “no big deal” or “just some adrenal fatigue.”

Common Causes of Anemia

Over a recent lunch a colleague confided that she was just diagnosed with Crohn’s disease. Her only symptom for months? Intense, debilitating fatigue. Previously energetic, her fatigue was so bad that it finally brought her to the doctor’s office where a battery of routine tests revealed the cause of her fatigue – severe anemia. She was so anemic, in fact, that she required intravenous iron infusions to get her iron levels to normal, after which she said she felt like a million bucks. She didn’t even realize how badly it had been affecting her mood, her exercise habits, and her ability to concentrate at work!

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Chronic intestinal inflammation caused by celiac disease, ulcerative colitis and Chron’s disease can lead to anemia.

vitamins and minerals from your diet, and finally, folks with these conditions who also have severe digestive system symptoms often start to skimp on meals because eating causes discomfort. True to this pattern, my friend did not eat anything during our lunch date as she had just begun to have digestive symptoms along with the now improving fatigue. The treatment in situations where gut inflammation is causing the anemia is to heal the gut and reduce inflammation with herbs and supplements including curcumin from turmeric, marshmallow root, licorice root, and L-glutamine, for example. Iron can be supplemented at the same time to improve overall energy.

A good doctor knows that anemia, while most commonly caused by insufficient dietary iron intake, is also sometimes a symptom of a more serious condition. So unless there are obvious dietary reasons for anemia, a further investigation should be done. In my colleague’s case, this included a

ABOUT THE AUTHOR Aviva Romm, MD is a Yale-trained, Board Certified Family Physician, midwife, herbalist, and award-winning author. She is the internationally respected authority on botanical and integrative/functional medicine for women and children. Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her at her website www.avivaromm.com

colonoscopy, which revealed the Crohn’s disease in her colon.

Here are 6 common conditions that can cause anemia:

1. Celiac disease 2. Ulcerative colitis 3. Crohn’s disease 4. Dietary insufficiency 5. Rheumatoid arthritis 6. Dysfunctional Uterine Bleeding or Menorrhagia (heavy periods) This is not an exhaustive list; it is, however, a list of some of the most common reasons for anemia that integrative MDs see in our practices. Celiac disease, Crohn’s disease, and ulcerative colitis (UC) all share common causes of anemia – chronic intestinal inflammation leading to regular, microscopic amounts of blood loss from the gut, sometimes also punctuated by frank intestinal blood loss that can be seen in the stool, especially with Crohn’s and UC. Additionally, these conditions cause general malabsorption of nutrients, making it hard to extract certain

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Dietary iron insufficiency is super common especially these days as so many women are on restricted diets for health reasons, are skipping meals because they are on the run, or frankly, due to the rampant number of women with overt or even more often, subtle forms of eating disorders, which can also lead to restrictive eating patterns. While a vegetarian or vegan diet can be very healthy, it does take extra effort to get enough iron in your diet if you’re not getting it from meat sources. I treat so many vegans and vegetarians who are chronically tired, come in for an appointment with me thinking it’s their thyroid that’s causing the problem, only to discover it’s iron deficiency anemia. The good news is this is easily fixable! Heavy periods and dysfunctional uterine bleeding (uterine bleeding for a variety of reasons – usually too much environmental estrogen exposure, but also from uterine fibroids and other gynecologic issues) leads to blood loss that can be heavy enough to cause anemia. In this case, it is important to get to the bottom of the underlying hormonal imbalance or problem, while also treating the anemia with increased dietary iron and iron supple-

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Eat dark leafy greens like kale, collards and spinach daily to boost iron levels.

mentation if severe enough to be causing anemia symptoms. The third type of anemia that would typically be seen with rheumatoid arthritis or other chronic autoimmune conditions including Crohn’s, UC, and celiac, is called anemia of chronic disease. In this situation, the body is actually taking a lot of the iron out of circulation and putting it into storage. This may potentially be a biological mechanism that protects the body from the oxidative damage that freely circulating iron can cause, but deprives the tissues of needed oxygen, which is carried by the iron in the red blood cells. The natural approach in cases of autoimmune disease is to reduce overall inflammation in the body with dietary changes and using herbs and supplements such as curcumin, quercetin (if the kidney function is normal), and with antioxidants and adaptogens, get to the root causes of the autoimmune condition, and bring the condition into remission. Iron can also be supplemented to improve overall energy. Of course, appropriate medical care should also be part of the plan when needed.

fatigue; the iron studies and CBC specifically look at the status of your iron, and the white blood count rules out more dastardly causes of fatigue like leukemia (don’t get scared, I’m just saying that’s why I include it – I’m a doctor – I do these things!), and then the cortisol and EBV testing assess for adrenal problems that can cause fatigue, and acute (new onset) or chronic Epstein Barr, the virus that causes mono, and which is actually common in women in their 20s-50s, even if you’ve never had mono before. Of note, if all of these tests come back normal, or there are other symptoms, I might do additional testing ranging from Lyme disease to a stress test to a sleep apnea test. But the above give you a great starting place, and most doctors would be happy to run these tests for you.

The Basic Tests to Get if You’re Feeling Tired for No Reason

When my patients come in telling me they are just plain exhausted for no obvious reason, I ask deeply about symptoms to help me target in on the most likely causes, but I generally also order the following tests, which can be obtained from a convention lab or your primary doctor. Thyroid Testing: TSH, Free T4, Free T3, reverse T3, and thyroid antibodies Complete Blood Count: to include hemoglobin, hematocrit, white blood cell count Iron Studies: Ferritin, serum iron, and total iron binding capacity (TIBC) 24 Hour Urine Cortisol or Salivary Cortisol Testing Epstein Barr Virus Panel to include: Viral capsid antigen (VCA)-IgM, VCA-IgG, D early antigen (EA-D), Epstein Barr nuclear antigen (EBNA) I order the thyroid testing because it’s an incredibly common cause of

What to Do If Your Testing Shows that You’re Anemic

Based on your test results, your doctor will be able to help you with the detective work of sorting out whether you are anemic and if so, what type of anemia you have – for example, whether it’s due to a nutritional deficiency or a chronic disease, or a combination of both as often happens when the digestive system is inflamed.

Iron Deficiency Anemia

If it’s merely a nutritional issue, you can increase the iron in your diet with these iron-rich foods: • Lean red meats and dark meat poultry 2-3 times/week, or even a small daily portion of 3-4 oz. to boost your iron up • Red beans and lentils daily • Dark leafy greens like kale, collards, and spinach daily • Dried fruits, such as raisins, dried apricots, and prunes daily Avoid combining dairy products with your iron sources as calcium can interfere with iron absorption.

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If you are anemic, you may also need to supplement for a while to get up to normal, after which you can keep up your supply with your diet. I use a product called iron chelate, at 30 mg 1-2 times day depending on the severity of the anemia, along with improving dietary iron sources. This form of iron is easy to absorb and doesn’t cause nausea or constipation. Don’t take your iron supplement with dairy or calcium for the same reason. Accidental iron supplement overdose is a leading cause of fatal poisoning in children under 6, so iron-containing supplements should be kept out of reach of children. If you do have a thyroid problem and are taking Levothyroxine (i.e., Synthroid, Tirosint), note that iron supplements can reduce the absorption of levothyroxine tablets and so levothyroxine shouldn’t be taken within 4 hours of iron supplements. I do admit that while I am an ardent supporter and promoter of plant-based diets, and was a vegetarian myself for 15 years, including through multiple pregnancies, many of my vegetarian patients with anemia who do start eating meat say they feel that someone finally turned their engine on – they didn’t realize they’d been going through life in such a fog of low energy. It’s a personal choice – but one to consider deeply if chronic iron deficiency anemia is keeping you from living your life energetically and effectively. It doesn’t take eating much meat to get enough to keep your iron up.

Anemia of Chronic Disease

Blood work can point your doctor in the direction of a diagnosis of “anemia of chronic disease,” which you’d see if there is high ferritin and a low TIBC. If you do have this type of anemia, you may need more of a medical work-up to get to the root cause of the problem and you can’t fix the anemia just with

Anemia is a common underlying cause of chronic fatigue.

diet and supplements. You have to treat the cause of the anemia.

natural approach as a first response is appropriate, but on occasion, it is not.

Sometimes additional blood tests can identify a condition such as Rheumatoid arthritis, or if symptoms aren’t obvious for celiac, UC, or Crohn’s, a colonoscopy and intestinal biopsy might be recommended. Whether to pursue this more invasive testing immediately, versus trying natural approaches first, is a personal decision you will want to make with your medical doctor based on the severity of your symptoms and risks. Often a

If anemia is due to celiac disease you will need to go off of gluten permanently. Celiac disease can be tested for by testing gluten antibodies in the blood, getting an intestinal biopsy, or simply going off of gluten completely and strictly, including cross-reactive grains, for at least 3 months and tracking changes in your health. Gluten intolerance can also cause intestinal inflammation and nutritional malabsorption, and may lead to anemia, but it is much tougher to test for. It may also not require you to remain gluten-free permanently.

You can use herbal support for low iron by taking a daily dose of Herbal Iron Tonic Syrup, recipe next page.

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Crohn’s disease and Ulcerative colitis are more complex and require futher explanation to address adequately. An experienced functional or integrative MD, integrative gastroenterologist, or naturopathic doctor specializing in gut issues can help you to heal your gut, sometimes well enough to avoid flares and offset the need for immunosuppressive medications, as I have done with a number of patients.

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+ bonus

Herbal Iron Tonic Syrup Recipe If you would like to use herbal support to boost your iron stores and status, here’s one that I’ve used for decades in my practice, and took myself during my pregnancies and after my babies were born. It’s very easy to digest and absorb, and it is plant-based, though admittedly, it’s an acquired taste. Note that it is made with molasses, which is rich in iron, but is also high in sugar, so if you are diabetic or on a low glycemic diet, check with your nutritionist or doctor, or monitor your other sugar intake yourself. Here’s the recipe:

INGREDIENTS

• ½ ounce dried dandelion root • ½ ounce dried yellow dock root • ½ cup blackstrap molasses

INSTRUCTIONS

Put the roots in a quart jar and cover with boiling water. Let sit 4-8 hours or so. Strain into a pot and simmer off until you’re left with 1 cup of liquid infusion. Add to this the blackstrap molasses while still heating, then remove from heat. Store in the refrigerator. Dose is 1-2 TBS. daily. Take it with 250 mg Vitamin C for best absorption. This preparation will keep refrigerated for at least several weeks. You can purchase the dried herbs from Mountain Rose Herbs. I’m confident that if anemia is an underlying cause of your fatigue, like my friend, you too will once again feel like a million bucks when you get to the bottom of it and get that iron boosted up! With love, Aviva

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Tannins are naturally occurring compounds in plants. You may have heard of tannins in reference to the component of red wine that gives it an astringent taste. Tannins are generally not harmful; however, some individuals are sensitive to them.

ANTIOXIDANTS IN BLACKBERRIES

FOR BETTER HEALTH These deep purple berries that grow on thorny brambles are one of the best foods you can eat in terms of antioxidant content. A 2006 research study in the American Journal of Clinical Nutrition revealed the amount of total antioxidants in fresh, ripe blackberries to be far higher than other foods tested. Of the more than 1,000 foods sampled, blackberries ranked highest with other berries (strawberries, cranberries, raspberries and blueberries) close behind. This stellar ranking in terms of antioxidant content is attributed to anthocyanins, aslo responsible for the deep dark color of blackberries (as well as other purple and/or blue foods). Anthocyanins are a group of flavonoid compounds

that pack a powerful punch in terrms of free radical fighting nutrition. In addition to their anti-inflammatory, anti-cancer and anti-aging benefits, anthocyanins are also believed to be beneficial for overall gastrointestinal health – a big plus for those dealing with celiac disease or other health issues that affect the GI tract. BL ACKBERRY FACTS: • Blackberries are also called brambleberries, thimbleberries or lawers. • Blackberries are in the same family of fruits as raspberries. • Blackberry leaves are used in herbal medicine to make a tea that is said to relieve diarrhea. • Some individuals are sensitive to tannins, found in the berries in small

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quantities, but in the leaves and root in much higher quantities, so avoid these if you avoid tannins. PAIR BL ACKBERRIES WITH THESE FOODS TO BRING O U T T H E I R B E S T F L AV O R: • Other berries • Apricots • Peaches • Plums • Citrus • Cinnamon • Black pepper

C I TAT I O N : Halvorsen, BL et al. (2006). Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States. American Society for Clinical Nutrition, vol 84, no 1, 95-135.

FOOD The powerful antioxidants in strawberries are noted in research to have anti-inflammatory and anti-cancer effects, as well as protecting the body in general from free radical damage.

The potassium in strawberries can help regulate blood pressure.

Due to their anti-inflammatory properties, strawberries are currently being researched for their ability to slow age-related mental decline.

Strawberries are naturally low in sugar. A 1-cup serving contains only 7 grams of sugar.

Nutrients in strawberries are highly bioavailable â&#x20AC;&#x201C; the body absorbs the nutrients within 1 hour of your eating strawberries! Wash and dry strawberries, then dip in melted dark chocolate for a healthy, delicious naturally gluten-free dessert.

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A 1-CUP SERVING A BRIGHT RED STRAWBERRIES CONTAINS: • 140% of your daily Vitamin C requirement • 3 grams of dietary fiber (that’s 12% of your daily requirement) • 8% of the Folate you need every day • 4% of your daily Iron allotment • 6% of the Potassium your body needs daily • 2 % of your daily Calcium needs

There are 45 calories and zero fat grams in a cup of fresh strawberries!

Strawberries are sweet and delicious, but did you know they are packed with nutrients, too?

The fiber in fruits and vegetables like strawberries can help lower the incidence of diet-related diseases like obesity and Type 2 diabetes. Vitamin C, potassium and folate are all compounds in strawberries that have a heart-protective effect. Flavonoids in strawberries also help maintain cardiac health.

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Which berries are best for…

PICK THE BEST BERRY All berries are wonderful, but some are best for certain applications. Here, we tell you which berries are BEST for your needs!

DIABETICS TO ENJOY? Raspberries because while they have close to the same number of carbohydrates per 1 cup serving (15 grams) as other berries, raspberries have the most fiber of all berries and as you know, fiber is our friend when it comes to balancing blood sugar. BAKING INTO A PIE? According to Americans, cherries are best for baking into a pie as that is the #1 choice of berry pie flavors in the US. BLENDING A SWEET SMOOTHIE? Blueberries! They freeze quickly and blend easily because they are small and uniform in size and they make a gorgeous blue naturally sweet drink that is hard to resist! USING IN S AV O R Y D I S H E S ? Blackberries make an excellent addition to spicy dishes, salsas and chutneys with their sweet-tart flavor and deep color. Try them with grilled meats this summer. EATING ON THEIR OWN? Plump, red, juicy strawberries are without doubt a favorite for picking and eating all on their own. And when you get them at their peak, no sugar is required! THEIR CANCER-FIGHTING PROPERTIES? ALL berries have excellent cancerfighting properties due to the high vitamin C content and antioxidants they contain. Add berries to the menu every day – in yogurt for breakfast, in your lunchtime salad and stirred into a fruity salsa with dinner – to make the most of their cancer-fighting properties.

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This month, it’s all about vine ripened, farm fresh berries, bursting with sweet nutrition! From sweet to savory, and some in between, we have the recipes you need to keep your berry game strong all summer long. And don’t miss the tips throughout this issue on how to select, store and use all your summer berries. There is no better time than right now to use nature’s bounty for desserts, snacks and smoothies that will help you beat the summer heat and boost your nutrient intake, too! Now, turn the page and pick your favorite berry recipe to try!

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Peach Blueberry BY LISI PARSONS

The perfect muffin for summer brunch gatherings or as a healthy sweet dessert.

MUFFINS

Recipe Yields: 8 servings Active Time: 25 minutes

INGREDIENTS:

• 1 cup almond flour • ¼ cup coconut flour • 1 teaspoon grain free baking powder • 1 tablespoon cinnamon • ½ teaspoon sea salt • 2 whole eggs • 4 Tablespoons ghee or butter • ⅔ cup coconut milk • 2 teaspoons vanilla extract • ½ cup fresh blueberries • ⅔ cup fresh peaches cubed

DIRECTIONS:

1. Preheat oven to 350F 2. Coat muffin tins with coconut oil or line tins with cupcake liners. 3. Mix almond flour, coconut flour, baking powder, cinnamon and sea salt in one bowl. 4. In another bowl mix together the eggs, ghee, coconut milk and vanilla extract. 5. Gently fold in the blueberries and peaches. 6. Fill each muffin tin and bake for 2030 minutes or until muffins are cooked through.

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Protein Raspberry Brownies BY LISI PARSONS

These healthy brownies are a delicious way to incorporate protein powder into your summer desserts.

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Recipe Yields: 10 servings Active time: 45 minutes

DIRECTIONS:

1. Preheat oven to 350F.

INGREDIENTS:

• 2 cups chocolate protein powder • 2 tablespoons cacao powder • 1 teaspoon grain free baking powder • 3 tablespoons crushed cacao nibs or chocolate chips • ¾ cup pumpkin puree or mashed sweet potato • 3 egg whites (room temperature) • 1 tablespoon coconut oil • 1 cup fresh raspberries • Whoopee pie pan or muffin top pan

2. Mix the protein powder, baking powder, cacao powder and cacao nibs together in one bowl. 3. Mix pumpkin puree, egg whites and coconut oil in another bowl. 4. Mix contents of both bowls together. 5. Place batter in each tin and then add several raspberries to the top of each brownie. 6. Bake for 10-12 minutes or until brownie is set taking care not to overcook.

TIPS & TRICKS

FOOD

Cacao powder is made from milling whole cacao beans and is less processed than traditional cocoa powders. If you do not have cacao powder, feel free to substitute an equal amount of unsweetened baking cocoa in your recipes. The addition of protein powder, instead of a gluten-free flour blend, to baked goods can lead to very tasty – and very nutritious! – results. Choose a protein powder clearly labeled gluten-free, as well as free from any other allergens you may have. Consider brands such as Growing Naturals, which offers rice- and pea-based protein powders that have great flavor and are not gritty.

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FOOD

INGREDIENTS:

• 4 cups of mixed berries (use your favorites, choose between blue berries, raspberries, blackberries, strawberries, cranberries, cherries) • 1 Tablespoon honey • 1 Tablespoon strawberry jam • 1 Tablespoon fresh squeezed lime juice • ½ teaspoon hot sauce • Pinch of salt

and whisk to combine. 2. Add chopped mixed berries (remove any pits if using cherries, remove green caps if using strawberries) and gently toss. 3. Chill 1 hour before serving. 4. Serve with gluten-free tortilla chips or gluten-free pita crisps, or as an accompaniment for grilled meats or vegetables.

DIRECTIONS:

1. Combine honey, jam, lime juice, hot sauce and salt in a large bowl

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TIPS & TRICKS

Mixed Berry Salsa

Food Should Taste Good Multigrain Tortilla Chips make a great “dipper” for berry salsa! Try Crofter’s Just Fruit Spreads for an all-fruit product – change up the strawberry jam to apricot, wild blueberry or raspberry!

FOOD

Hummus GARLIC AND HERB

RECIPE COURTESY OF MARK HYMAN, MD

Best made ahead to allow flavors to combine. For a tangier taste, use more lemon juice or add hot chili oil made with olive oil to spice it up.

INGREDIENTS

• 3 Cloves Garlic roasted • 1 Tablespoon Olive Oil • 1 Can (15 ounces) Chick Peas • ½ Teaspoon Paprika • ½ Teaspoon Fresh Parsley • ¼ Teaspoon Cayenne Pepper • ¼ Teaspoon Sea Salt • ¼ Cup Sesame Tahini • ½ Cup Water • 1 Tablespoon Lemon Juice • ½ Teaspoon Lemon Juice

INSTRUCTIONS

1. Preheat oven to 350 degrees.

2. Peel the garlic and rub with olive oil. Wrap garlic cloves in foil and place in the warm oven for 20–25 minutes or until garlic is soft and slightly roasted. 3. Remove from oven and cool. 4. Drain and wash chick peas and drain to dry. 5. In the food processor, add all ingredients and spices. Puree the mixture into a fine paste, no chunks. Remove from processor and turn into a small bowl.

To make your own hot chili oil, simply combine 1 cup of good quality olive oil + 1 T. dried red chili flakes in a saucepan over low heat. Heat 5 minutes, remove from heat, cool, then transfer to a glass bottle with a cap for storage. Keeps up to 1 month, preferably refrigerated.

6. Cover and chill.

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FOOD

GrilledSalmon RECIPE COURTESY OF MARK HYMAN, MD

INGREDIENTS SALMON:

• 1 ½ Pounds Wild caught Salmon • 1 Tablespoon Extra Virgin Olive Oil • 1 Pinch Sea Salt • 1 Pinch Black Pepper C H U T N E Y:

• 1 Small Bunch Cilantro, including stems • 2 Tablespoons Fresh Mint Leaves, chopped • 3 Tablespoons Extra Virgin Olive Oil • 1 ½ Tablespoons Garlic, minced • 1 Pinch Sea Salt • 1 Tablespoon Fresh Lemon or Lime Juice • 1 Pinch Chili Pepper Flakes, optional

3. Heat a griddle, grill, or grill pan on medium/high heat and place fish on grill, skin side down. Allow salmon to cook until skin is charred and fish is almost cooked through. This will take about 15 minutes depending on the thickness of the salmon. 4. Turn salmon over and grill a few more minutes, until fish is fully cooked. 5. Remove from heat and lay skin side up on a platter. Pull skin off salmon and flip back to serve. 6. Spread chutney on top of salmon. Serve with wedges of lemon or lime.

INSTRUCTIONS

1. Season salmon with olive oil, salt, and pepper. Set aside for 10 minutes. 2. Combine all chutney ingredients in a blender. Blend until smooth and fragrant. Set aside. Yield: 4 Servings Ready in: 25 min

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TIPS & TRICKS

WITH CILANTRO MINT CHUTNEY

For more flavorful salmon with a firmer texture, opt for wild caught Alaskan salmon.

Look for Marine Stewardship Council labels on salmon and other seafood to know the fish you buy is not only the best choice for you, but also for the environment.

FOOD

Use the Cilantro-Mint Chutney on other types of fish, for brushing chicken or shrimp on the grill, or even for tossing roasted vegetables before cooking.

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FOOD

SteakSalad GREEK STYLE SKIRT

INGREDIENTS

• 1 ¼ pounds skirt steak, cut into strips • 1 Tablespoon oil • ½ teaspoon salt • ¼ teaspoon fresh ground black pepper • ¾ cherry tomatoes, cut in half • 3 Tablespoons good quality olive oil • 2 Tablespoons red wine vinegar • Pinch salt • Pinch sugar • Pinch garlic powder • 4 large handfuls baby spinach leaves • ¼ cup fresh dill, minced • 2 Tablespoons fresh mint leaves, minced • 1 cup Feta cheese, broken into small chunks

DIRECTIONS

Combine steak with oil, salt and pepper; set aside at room temperature while you make the salad and heat a large skillet over medium-high heat. While the skillet heats up, combine tomatoes, olive oil, vinegar, salt, sugar and garlic powder in a large bowl; gently toss and set aside. Cook the steak in the skillet several minutes (up to 5 minutes) and test with a meat thermometer. It should read at least 130 degrees F (medi-

Remove steak from skillet when it is cooked through, tent with foil, then finish the salad. Add spinach, dill, mint and Feta to the tomatoes, then toss well to coat all ingredients with juices/dressing from tomatoes. Divide salad between 4 plates, then top each salad with steak, dividing evenly between the plates. Serve immediately.

Ready in: 25 min

Substitute an equal amount of boneless, skinless chicken breast for the steak if you prefer.

um-rare). Cook a couple minutes longer for well done.

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Barbacue Rib Sauce SWEET & SPICY

TIPS & TRICKS

BY GIGI STEWART, MA

INGREDIENTS:

Substitute a good quality local honey for the maple syrup if you prefer.

• 1 cup ketchup • ½ cup pure maple syrup • ½ cup light brown sugar • ¼ cup prepared yellow mustard • ¼ cup apple cider vinegar • 3 Tablespoons Worcestershire sauce • Juice from ½ lemon • 1 Tablespoon chili powder • ½ - 1 teaspoon hot sauce (I like using Tiger sauce in this recipe; Tabasco is also good.) • Heavy pinch sea salt • ¼ cup finely minced sweet onion (Use a Vidalia if you can.) • 2 cloves finely minced garlic

INSTRUCTIONS:

1. Combine all ingredients in order given in a saucepan; whisk to combine. Cook over medium heat just until mixture begins to boil; cover, turn off heat and allow to “rest” 20 – 30 minutes. Use a table sauce for barbecue, or to brush on meats at the end of grilling. NOTE: brushing on a sauce like this one with a lot of sugar in it too early in the grilling process can result in the sauce burning. Brushing on 1 or 2 coatings of sauce on your meat during the last few minutes of grilling is best.

For the cleanest most authentic flavor in the finished sauce, opt for organic and all-natural ingredients when possible. Chili powder quality varies greatly. Be sure to buy a good quality chili powder and get one that is gluten-free. Sometimes a call to the manufacturer is in order to be sure.

For intensely flavored barbecued chicken, make an extra batch of sauce and use 1 batch to marinate chicken pieces overnight in the refrigerator before cooking as desired. Use the second batch for serving warm at the table. For more recipes from Gigi, visit her at GlutenFreeGigi.com.

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FOOD

Rib Rub BBQ

BY GIGI STEWART, MA

Before you fire up the oven or the grill, stir up a batch of this flavorful rib rub and massage it into the meat. Cover, then chill overnight for best flavor. When ready to cook the meat, go slow and low until the meat is done, brush with desired sauce and finish on the grill.

INGREDIENTS

• ¼ cup light brown sugar, firmly packed • 2 Tablespoons smoked Hungarian paprika • 1 ½ Tablespoons chili powder • 1 Tablespoon coarse salt (I use Maldon.) • 1 teaspoon ground toasted cumin • ½ teaspoon fresh ground smoked black peppercorns • ½ teaspoon allspice • ¼ teaspoon ground cinnamon • ¼ teaspoon ground ginger • ¼ teaspoon ground chipotle pepper • 8 – 10 cloves garlic, very finely minced

INSTRUCTIONS

In a small mixing bowl, combine all ingredients except garlic with a whisk. Add garlic and work in to evenly distribute throughout dry ingredients. Use as a rub on St. Louis style or baby back ribs, coating both sides of the slab generously and massaging the rub into the meat. Makes enough rub for 2 whole slabs of ribs.

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Chilled Strawberry Soup CREAMY (DAIRY-FREE)

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FOOD

Disney is generous with their recipes – if you ask they will either give you a pre-printed card with the recipe on it (for the most popular ones, like this soup) or they will ask for your email address and you will receive it in no time in your inbox.

INGREDIENTS:

ORIGINAL RECIPE COURTESY OF WALT DISNEY WORLD AND ADAPTED TO BE DAIRY-FREE BY OUR EDITOR-IN-CHIEF, GIGI STEWART

Disney uses frozen berries that they thaw for their recipe. The berries are pre-sweetened and the chef uses the liquid that results from thawing and the berries in the soup. Here, we’re using fresh berries with the addition of sugar, but if you prefer, buy frozen sliced berries with or without added sugar. You may also omit the additional sugar, if you prefer. Summer berries are sometimes so sweet I leave it out, too!

• 2 pounds of fresh strawberries, washed and dried, green caps removed. • ¼ to ½ cup granulated sugar, vary the amount depending on how sweet your berries are • 16 ounces of the thick portion of canned coconut milk (I like Trader Joe’s brand because it is extra-thick and creamy.) • 2 ounces dairy-free sour cream • 3 ounces dairy-free coconut milk yogurt (plain flavor) • Fresh strawberries and mint leaves, for garnish, optional

Recipe Yields: 4-6 servings

METHOD:

If you have been to Walt Disney World and tried the famous Strawberry Soup at 1900 Park Fare, then you already know how delicious it is. Unless you are dairy-free, in which case, you had to skip it, until now.

1. Slice berries into a large bowl and sprinkle with sugar; set aside.

This summertime treat that’s fit for a princess should be enjoyed by everyone, in my opinion, so I created a dairy-free version that you can blend up any time, no plane tickets or park entry tickets required! Summer is the perfect time to whip up a batch and enjoy a big bowl of cool, pink soup!

3. Add sliced berries with sugar (including any liquid in the bowl) and blend on low speed until creamy and smooth.

2. Place all other ingredients (except fresh berries and mint leaves for garnish) into your blender or food processor.

4. Chill thoroughly and shake before serving. 5. Garnish with fresh berries and mint leaves.

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FOOD

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FOOD

Basil Chicken

LEMON GARLIC

You can marinate the chicken in the lemon garlic basil marinade for up to 2 hours before cooking. This chicken can be baked, grilled, or broiled.

INSTRUCTIONS

TIPS & TRICKS

RECIPE COURTESY OF MARK HYMAN, MD.

If you have an abundance of fresh herbs, like the basil called for in this recipe, on your hands this summer, preserve it by pureeing it in the food processor and freezing it for stirring into soups, stews and marinades all year long.

1. Pre-heat oven to 350 degrees.

2. Trim chicken breast of any fat. 3.Mince the garlic clove. Recipe Yields: 4 servings Ready In: 35 minutes

4. Combine the garlic, olive oil, cayenne pepper, lemon juice, basil, and sea salt in a bowl.

INGREDIENTS

5. Place the chicken breasts in the same bowl and let marinate for 10–15 minutes if desired.

• 2 ½ pounds Skinless Boneless Chicken Breast • 1 Clove Garlic • 2 teaspoons Olive Oil • 1/4 teaspoon Cayenne Pepper • 2 teaspoons Lemon Juice • 3 teaspoon Fresh Basil • 1/2 teaspoon Sea Salt

6. Rub a cookie sheet or spray with olive oil to prevent sticking (or cover the pan with parchment paper). Place the chicken breasts on the sheet pan. Bake for approximately 20–30 minutes until juices run clear and chicken is cooked through.

WHAT TO DO WITH THAT LEFTOVER LEMON?

Make your own inexpensive fruit and vegetable sanitizing wash! Combine 2 T. fresh lemon juice with 2 T. vinegar and 1 c. cold tap water, pour into a clean spray bottle and use on fruits and veggies to clean them!

MINCE GARLIC QUICKLY!

Peel the garlic clove then hold it in place on your cutting board while you press down on it with the tines of a sturdy metal fork. Repeat until it is minced to suit your recipe!

SAFETY FIRST

According to FoodSafety.gov, the safe internal temperature for chicken is 165 degrees F. It pays to invest in an inexpensive meat thermometer to test poultry and meats.

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FOOD

Strawberry Protein Cupcakes BY LISI PARSONS

WITH COCONUT BUTTER FROSTING

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TIPS & TRICKS

FOOD

HOME MADE GRAIN-FREE BAKING POWDER

To make your own grain-free baking powder, simply combine: - ¼ cup baking soda - ¼ cup starch (like cornstarch, tapioca starch, arrowroot powder, etc.) - ½ cup cream of tartar 1. Combine ingredients in a clean, dry glass jar with a lid. 2. Secure lid in place and shake to combine. 3.Use as you would traditional baking powder. 4.Store in a cool, dry place up to 1 month. Makes 1 cup. If you want to add some sweetness to the coconut butter frosting, stir in: - 1 – 2 teaspoons organic honey - A drizzle of pure maple syrup - A few drops of natural vanilla flavored Stevia

Packed with fresh sweet strawberries these protein cupcakes are absolutely divine.

Recipe Yields: 10 servings Active time: 45 minutes

INGREDIENTS: • 1 ¾ cup strawberry or vanilla protein powder • 1 teaspoon grain free baking powder • 1 cup pureed strawberries, room temperature • 3 egg whites, room temperature • 3 tablespoons coconut oil, melted • Several tablespoons coconut butter for frosting

DIRECTIONS:

1. Preheat oven to 350F. 2. In one bowl mix together the pureed strawberries, egg whites and coconut oil. 3. Add the protein powder and baking powder and mix well. Mixture may seem a little dry at first but just keep mixing until all ingredients are combined 4. Add batter to muffin tins. 5. Bake for 7-10 minutes taking care not to overcook.

6. Remove cupcakes onto a cooling rack and allow to completely cool before frosting.

DIRECTIONS FOR COCONUT BUTTER FROSTING:

1. Add several tablespoons softened coconut butter to a bowl and mix with a fork until creamy and smooth. 2. Place in refrigerator for 5 minutes to allow frosting to stiffen up slightly before frosting cupcakes.

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FOOD

er ays summ s g in h t o N rries and e b w a r t s like o . These tw e d a n o m le vors have a fl g in h s refre to these in d e in b been com g h waterin t u o m , y h healt uffles. protein tr

Protein Truffles BY LISI PARSONS

STRAWBERRY LEMONADE

INGREDIENTS:

• ¼ cup freeze dried strawberries blended to a powder • 2 tablespoons unsweetened shredded coconut • ⅓ cup protein powder • 2 tablespoons coconut flour • 3 tablespoons coconut milk F O R C O AT I N G :

• ½ cup coconut butter • 2 teaspoons coconut oil, melted • ⅛ cup fresh lemon juice • ½ teaspoon turmeric powder for color

DIRECTIONS:

1. Mix together all ingredients for truffles, form into balls and place in freezer for 15 minutes. 2. Mix together all ingredients for coating and coat each truffle. 3. Place in refrigerator for 20 minutes or until coating is hardened. 4. Store leftovers in covered container in refrigerator. Recipe Yields: 6 servings Active Time: 20 min

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Look for 100% all-natural freeze dried strawberries like Crunchies brand, which are simply fresh berries with the water removed. The antioxidants and nutrients are left behind and you get a crisp, light as air berry crunch! Blending them to a fine powder means you can dust baked goods like cakes and cupcakes, add them to frostings for flavor and color and use them in recipes like these delicious truffles! Of course, you may want to enjoy them on their own, too!

FOOD

Strawberry Watermelon

COOLER

Serves: 2

INGREDIENTS

• 3 cups watermelon, seeds removed, cubed • 2 cups strawberries, green caps removed • Juice from 1 lime • 1 cup ice cubes • Additional melon wedges or whole berries, for optional garnish

DIRECTIONS

Combine all ingredients in blender and blend until smooth. Serve in chilled glasses with melon wedge or whole berry for garnish.

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Recipe of the Week Ask the Dietician Science News Feed Free webinars archived for easy viewing F b Alternative Appetites gluten-free cooking videos Kids Central: blogs and games for kids, by kids (and some grown ups too) and for bi-weekly product reviews: GlutenFreeHotProducts.com The National Foundation for Celiac Awareness drives diagnosis of celiac disease and promotes quality of life for children and families maintaining a gluten-free diet. NFCA is a nonprofit organization. Your donation makes life better for thousands of people every year. www.celiaccentral.org/donate

Restoring Health. Reclaiming Lives.

FOOD

Cherry Ice Cream CHOCOLATE COVERED

BY LISI PARSONS

Recipe Yields: 4 Servings

A great dairy-free ice cream that is easy to make and fun to eat, and no one will know they are eating a healthier dessert! INGREDIENTS:

• 1 ½ cups canned coconut milk • ½ cup shredded unsweetened coconut • ½ cup black or maraschino cherries (see Editor’s Side Note for more on maraschino cherries and Gigi’s preferred brand) • ½ cup melted chocolate for coating 60

DIRECTIONS:

1. Mix all ingredients together in a blender. 2. Pour equally into either a square cupcake time or regular muffin tins. 3. Freeze 3-4 hours. 4. Once frozen, melt chocolate and coat each ice cream square.

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TIPS & TRICKS

Active Time: 30 minutes

Maraschino cherries are typically made by removing the coloring from cherries, then soaking them in a sugar solution, which includes red dye and other preservatives. Instead of the standard brand, opt for a preservative and dye-free maraschino cherry like Tillen Farms Merry Cherries. Merry Cherries are made without sulfites and without anything artificial and they are gluten-free, vegan and made in a nut-free facility, too!

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NUTRITION

HUMMUS TOMATOES

FRUIT AND CHEESE KEBABS

FROZEN GRAPES

HEALTHY SNACKS

FOR SUMMER ON THE GO! It’s summertime and you’re busy as a bee carting kids off to camp, pool parties and friends’ houses, and hopefully you have some grown-up activities to enjoy, too! But in the midst of it all, summer can get hectic and healthy snacks for those “Go Days” are essential to have at the ready. That’s even truer when you are dealing with a special diet. Let’s face it, you can’t just pop into the nearest convenience store and grab any old snack. But you don’t have to! With these snack options, you’ll never get too busy to eat or too bored to enjoy a snack on the go!

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NUTRITION

“NAKED” CUCUMBER SAMMIES

BANANA FLUFF CRUNCH

chips for a sweet, salty, crunch snack mix any time.

Hummus Tomatoes

Cut the ends off cherry tomatoes, scoop out pulp and seeds inside and fill with hummus.

Hard Boiled Eggs with Red Pepper Flakes KIND Bars

With a wide range of flavors, these fruit and nut bars are a great on the go snack!

Apple Wich

Wash and core a large apple, then slice horizontally into ¼-inch thick slices. Take an even number of slices, spread half with nut or seed butter, then top with another apple slice. Add a dash of cinnamon, if you like!

Hit the Trail Mix

Combine gluten-free pretzels, nuts or seeds of your choice, freeze dried fruit and chocolate

Peel hard boiled eggs, cut in half and add a dash of red pepper flakes for a spicy protein punch!

Nutella Pears

Wash a pear, cut in half and scoop out core with a spoon. Fill with Nutella and enjoy!

Salsa & Chips

Everyone’s favorite – pack salsa in a small jar and attach a zip top baggie of gluten-free tortilla chips.

“Naked” Cucumber Sammies Wash and dry a cucumber, slice into ¼-inch

thick rounds and “sandwich” 2 rounds with a bit of cream cheese and a sprinkle of dill or chives. Instant healthy sammies!

Waffle Wich

Use leftover waffles to make the best sandwiches ever! Fill with deli meats, cheeses, and your favorite condiments, wrap and take on the go.

Banana Fluff Crunch

Slice a banana, place in small jar, top with 1 T. nut or seed butter, 1 T. marshmallow cream and sprinkle with toasted coconut.

Frozen Grapes

Freeze clean, dried seedless grapes in 1-cup servings in zip top bags for a refreshing summertime treat.

Fruit & Cheese Kebabs

Melon, grapes, mozzarella, cheddar… the options are endless!

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HOW TO FREEZE FRESH BERRIES If you play your cards just right and pick (or pick up) some extra berries this summer, you can have a taste of the sunshine season even when the weather turns cold and gray. Be sure to follow these expert tips to preserve your fresh picked berries in the freezer for several months. STEP 1 – Sort and look over berries for spots, bruises, etc. and discard any berries that aren’t desirable. STEP 2 – If you want to wash your berries before freezing, gently rinse them under cool water in a colander, then spread them in a single layer on a clean, absorbent kitchen towel, allowing them to dry completely. If the berries aren’t

fully dry when they go into the freezer, ice crystals will form and your berries will be damaged. (If you prefer, you can freeze your berries without washing first and rinse berries just before using after removing from the freezer). STEP 3 – Once berries are completely dry, place them on a cookie sheet in a single layer and freeze for 2 hours.

TIPS & TRICKS

COOK’S TIPS

1 quart of strawberries is about 1 ½ pounds, which will yield approximately 4 cups of sliced berries. 1 pint of strawberries is about ¾ pound and will yield approximately 2 cups of sliced berries.

STEP 4 – Transfer berries to a freezer safe container with tight fitting lid or to a zip top plastic freezer bag. Be sure to remove air from freezer bags before sealing.

When making fruit pies, the secret to preventing the filling from running when the pie is sliced is to allow the pie to cool completely before slicing. That allows the filling to fully set.

STEP 5 – Store berries in the freezer up to 4 months, until ready to use.

Freeze berries in ½ cup portions to use in smoothies.

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1 – Add berries of your choice to your next gooey grilled cheese sandwich (on gluten-free bread, of course!) for a burst of tart-sweet flavor that just screams summer!

2 – Chop a mixture of three types of berries, add fresh minced mint leaves, a pinch of salt and a pinch of sugar and you’ve got a great fresh fruit salsa to serve at your next backyard bash! Try it with your favorite gluten-free tortilla crisp.

Sensational Uses for Summer’s Bounty of Berries 4 – Freeze whole berries in 1 cup portions, then toss them into your blender with ¾ cup milk of your choice for an instant smoothie on busy mornings.

5 – Add 1 cup of fresh blueberries to your next batch of barbecue sauce and cook until berries break down and release their juices. Brush on grilled meats while cooking.

3 – Toss fresh chopped strawberries with diced avocado and drizzle with balsamic vinegar for a super-fast summer salad everyone will love.

6 – Freeze whole berries in water in ice cube trays for a refreshing (and pretty!) addition to summer cocktails.

7 – Toss blackberries with crumbled feta cheese and baby spinach leaves for a sweet salty summer salad.

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Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other healthcare professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/ or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such products, services, methods, and/ or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate

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