Food Solutions Magazine Nov-Dec 2017

Gluten free

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-· so ut1ons 2017 NOVEMBER/ DECEMBER ISSUE

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NUTRITION

Facts abou Dried Fruit, Nuts & Weight Gain

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. t'3inger: 1he Secret to Your Best Health PAGE 12

PAGE 16

NUTRITION

Reclaim Gluten-Free Petition for GF Labeling PAGE 10

Healthy Homemade Candy Bar PAGE

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table of contents

16 12 30 58 FOOD

Does dried fruit make you fat?

Dr. Vikki shares the skinny on this holiday favorite.

Healthy, delicious holiday recipes your guests will rave about!

SCIENCE

Here’s what you need to know about ginger.

FOOD

A favorite candy bar made healthy

by Dr. Vikki!

Petition ................................................................................................................................. 10

Pineapple Honey Glazed Ham............................................................................. 42

Add the Zest of Ginger to Your Health.............................................................12

Gluten-Free Cheesy Shrimp & Grits Crostini..............................................44

Root Cause Medicine: Does Dried Fruit Make You Fat....................... 16

Fig and Goat Cheese Polenta Bites..................................................................46

Root Cause Medicine: Nuts: Making You Fat or

Polenta Pizza Bites.........................................................................................................50

Making You Thin...............................................................................................................20

Healthy Oatmeal Nut Chocolate Bars............................................................. 52

Helpful Holiday Baking Substitutions..............................................................28

Crème de Menthe Brownies..................................................................................54

Recipes...................................................................................................................................30

Honey Whiskey Clove-Glazed Ham.................................................................56

Dr. Vikki’s Healthy Hot Chocolate....................................................................... 32

Healthy Homemade TWIX-style Candy Bar .............................................58

Pomegranate Cranberry Antioxidant Smoothie .....................................34

Homemade Sugar-Free Dark Chocolate......................................................62

Gluten-Free Apple Jam Pancakes.....................................................................36

Winter Holidays Apple Cider Sangria..............................................................64

Greek Yogurt Breakfast Bark..................................................................................38

Flip Box.................................................................................................................................. 66

Curried Vegetable Polenta Kebabs..................................................................40

Disclaimer.............................................................................................................................70 NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 03

TA B L E O F C O N T E N T S / N OV E M B E R & D E C E M B E R

ROOT CAUSE MEDICINE

LETTER FROM T H E E D I TO R

EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com

LETTER FROM THE EDITOR / NOVEMBER & DECEMBER

CREATIVE SERVICES

When I founded Food Solutions Magazine in 2012, it was a labor of love come to life.

While the format has seen several transformations since the first issue went out just over five years ago, one thing has not changed: my dedication to use this publication to help our gluten-free community.

Whether you have celiac disease like me, or you are gluten-free for another reason, it has been and continues to be my passion to help you live your best gluten-free life!

Now, we all need to pull together to help our community by reclaiming the gluten-free label on packaged foods. The labeling law that went into effect in 2014 was feeble from the beginning, but now, it is more fragile than ever.

There are products bearing a “gluten-free” label in grocery stores now with gluten ingredients (like barley, barley malt and even wheat) on the label.

Find out what we can do together in my article on page 10 (you’ll also find the link to the petition there). Thanks in advance for uniting to make positive strides on a VERY important cause.

After you check out the article and hopefully sign the petition, sit back, relax and dig in for some delicious dishes to make your holidays extra-special and stress-free.

Kreative Direktions

CONTRIBUTING WRITERS Dr. Vikki Petersen Suja Natarajan Holly Bertone Karla Salinari Tricia Thompson, MS, RD Gigi Stewart, MA Ancient Harvest Quinoa The Honey Board COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com

No matter what you’re celebrating this year, we’re here to help you make the most of it, while honoring your health via your gluten-free diet.

gigi@foodsolutionsmag.com

May the season be merry and bright!

info@foodsolutionsmag.com

ARTICLE SUBMISSIONS

INFORMATION REQUESTS

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

04 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

No hornswoggling, just awesome taste without the gluten.

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

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A GLUTEN-FREE WAY to start your day Start smart with a classic, comforting bowl of Cream of Rice.

Every fat-free, cholesterol-free serving is packed with essential vitamins and minerals. And it’s always been naturally gluten-free.

AVAILABLE IN INSTANT AND STOVETOP VARIETIES Learn more at creamofrice.com or /CreamofRice

© 2015 B&G Foods, Inc.

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

Visit ORTEGA.COM/RECIPES

for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.

AMERICA’S ORIGINAL CRAFT VODKA

My American vodka beats the giant imports every day.

Try American! It’s better.

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

INGREDIENTS:

DIRECTIONS:

• 4 tblsp. Tito’s Handmade Vodka

Preheat oven to 325 F. Coat the inside of a 7.5” x 4” (10 cups) bundt pan with non-stick spray. Beat the egg yolks, lemon zest, sugar and 2 tablespoons Tito’s Handmade Vodka until pale and creamy.

• 2 ¼ cups Blackbird Bakery Cake & Muffin Blend • 4 eggs, separated • 1 ¼ cups sugar • Zest of 1 lemon • Zest of 1 orange • 1 tblsp. vanilla • 1 ½ tsp. baking powder • 1 cup half and half • ½ cup cocoa powder • 1 tblsp. instant coffee • 1/2 cup water

Sift the Blackbird Bakery Cake & Muffin Blend with the baking powder.

Alternating with the half and half, add the sifted flour and baking powder to the yolk mixture and mix on medium until the batter is very smooth and well combined. In a clean bowl, beat the egg whites with a pinch of salt and 2 teaspoons sugar until glossy peaks form. Fold into the batter.

Spoon half of the batter into a separate bowl. In a measuring cup, whisk the cocoa powder, with the instant coffee. Zest the orange into the cocoa powder.

Stir in the water and remaining 2 tablespoons of vodka. Mix until smooth.

Spoon a small amount of the blonde batter into the bottom of the pan. Then add a layer of the chocolate batter. Repeat until all of the batter has been used. The cake will marble as it bakes.

Bake for 30 minutes, then rotate the pan and bake for 30 minutes more. The cake is done when it pulls from the sides of the pan and a wooden skewer inserted in the middle comes out clean.

Allow the cake to cool in the pan for 5 minutes, then invert on a wire rack to cool completely. Dust with powdered sugar and serve with freshly whipped cream. Serves 12.

petition

BY GIGI STEWART, M.A.

LET’S COME TOGETHER PETITION / LET’S COME TOGETHER TO RECLAIM GLUTEN-FREE!

TO RECLAIM GLUTEN-FREE!

I encourage you to click this link and comment on the petition (click the Comment Now button to the right of Citizen Petition from Tricia Thompson, MS, RD) created by Gluten Free Watchdog (GFWD, Ms. Thompson’s website).

WHAT IS THE PETITION FOR? In short, the petition is to help stop labeling violations under the FDA’s gluten-free rule. This is the most effective way for the voice of the Celiac Community to be heard by the FDA on this issue.

WILL MY INPUT REALLY MATTER? Yes! Let me remind you that it was exactly that – individual signatures, individual voices uniting – that led to a gluten-free ruling by the FDA in the first place.

And don’t let the “comment” aspect of this petition throw you off or make you wary. Because it is an FDA Citizen Petition, a comment (versus only a signature) is required.

If you are short on time or having trouble crafting your own comment, Tricia makes it so easy with a sample comment that you can copy and paste right into the comment box at the petition. You can find the sample comment on the Gluten Free Watchdog site and I am sharing it here:

Because this is an FDA Citizen Petition, it requires a comment, not just a signature.

Don’t let that scare you away from helping this important cause for your gluten-free community! You can even comment anonymously if you prefer.

10 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

SAMPLE COMMENT TO COPY/PASTE INTO FDA CITIZEN PETITION BY TRICIA THOMPSON, MS, RD Too many products are labeled gluten-free yet contain ingredients (e.g., barley malt) not allowed in labeled gluten-free foods. I support Gluten Free Watchdog’s citizen petition asking FDA to establish new reporting and investigation processes to address facial misbranding violations under the gluten-free labeling rule.

FDA GLUTEN-FREE LABELING LAW You’re likely aware that the United States Food and Drug Administration (FDA) reached a final ruling for gluten-free food labeling in August 2013, with an effective date of 5 August, 2014. Learn more about the law here.

The FDA defined “gluten-free” and set regulations for use of the term on packaged foods.

You are likely most familiar with the established “less than 20 parts per

There are products on the market bearing a “gluten-free” label that contain gluten ingredients.

million” gluten level set forth by the ruling.

This level was cited by the FDA as: • the level at which scientific testing could reliably detect gluten in foods • a level tolerated by individuals with celiac disease without causing adverse health effects It took a long time to get action on gluten-free labeling and while the ruling is far from perfect, the efforts of the celiac community effected change in the right direction for everyone needing a gluten-free lifestyle.

If you have celiac disease, like I do, or if you have another health issue that means you must live gluten-free for medical reasons, this is important and it directly affects you.

IF WE ALREADY HAVE A LABELING LAW, WHAT IS THE PETITION FOR? As Ms. Thompson points out on her site, ”Too many products are labeled gluten-free yet contain ingredients (for example, barley malt) not allowed in labeled gluten-free foods.”

In other words, there are products on the market bearing a “gluten-free” label that contain gluten ingredients that are prohibited under the FDA gluten-free labeling rule. How can that be?

In some cases, a company with a gluten ingredient on the label (like barley malt) claims their products test under 20 ppm gluten; however, according to the FDA ruling, a gluten ingredient, regardless of gluten level, is prohibited.

I’ll let you conjecture about the “how” or “why”. My concern is to make you aware so that you can join me, Tricia Thompson and many others in our gluten-free community and take action.

For specific product examples, including rice cakes, cookies, potato chips and more, see this page.

There are more specific examples on this page, including soy sauce, teriyaki sauce, marinades and more.

If you would like to share in social media about GFWD’s petition to end labeling violations under the gluten-free rule, please use #EnforceGFRule and #ReclaimGF in your shares. Also, be sure to follow Tricia Thompson, MS, RD, on GlutenFreeWatchdog.org and in social media on Facebook and Twitter.

If you MUST be Gluten-Free, you MUST sign this petition!

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 11

PETITION / LET’S COME TOGETHER TO RECLAIM GLUTEN-FREE!

If you buy gluten-free products and want to be able to trust the product is truly gluten-free as labeled, this is important and it directly affects you.

nutrition

ADD THE

ZEST OF GINGER TO YOUR HEALTH

F O O D / A D D T H E Z E S T O F G I N G E R T O Y O U R H E A LT H

BY SUJA NATARAJAN

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nutrition

Recent scientific investigations have established phenolic compounds gingerol, paradols, and shogaol as the major constituents with therapeutic properties.

SHIELDS CARDIOVASCULAR RISKS According to University of Maryland Medical Center, modern studies indicate that compounds present in ginger

may help lower cholesterol, prevent blocked arteries and blood clots thereby reducing the risk of heart attacks. New York City-based RN, Rebecca Lee says, “Ginger acts as a natural blood thinner, which prevents blood clots. Blood clots can cause blockage and prevent adequate blood flow from circulating throughout the body, causing high blood pressure.

Ginger also prevents plaque build-up by decreasing LDL.”

POSSIBLE DRUG INTERACTIONS Note: High doses of ginger could worsen heart conditions and interact with certain medications. Dr. Joseph Feuerstein, Director of Integrative Medicine, Stamford Hospital & Assistant Professor of Clinical Medicine, Columbia University, suggests, “Ginger can interact with blood thinners, diabetic drugs, antibiotics and blood pressure medications. Make sure your MD knows if you are taking it.”

IMPROVES DIGESTION One of the most common and well-established uses of ginger throughout history is its use to treat nausea and heartburn. The phenolic compounds in ginger stoke the digestive fire, stimulate saliva, bile production and relieve gastrointestinal irrita-

tion. Zingibain, an enzyme abundant in ginger, helps the breakdown and better absorption of nutrients. “Ginger is a carminative herb, known to reduce gas, bloating and colic. It has qualities that prevent dysbiosis or bad bacterial overgrowth,” says Philadelphia-based Tara Nayak, Naturopathic Doctor.

Ginger is one of the most-popular remedies to fight morning sickness.

Ginger calms the hyperactivity of vagus nerve, which sets off nausea and vomiting. “One of my favorite digestive uses for ginger is in the prevention of sea or motion sickness as it has antispasmodic characteristics that ease stomach cramping, lower inflammation and stop nausea in its tracks,” says Nayak.

ANTIBACTERIAL & ANTIVIRAL Ginger has long been used in teas and soups owing to its expectorant properties, which loosen mucus and ease chest congestion. “Ginger soothes upper respiratory illnesses as an effective anti-inflammatory agent due to gingerol and shogaol. These compounds work together to induce sweating and therefore reduce body temperature, bringing the inflammation down. Ginger’s oleoresins

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 13

F O O D / A D D T H E Z E S T O F G I N G E R T O Y O U R H E A LT H

Originating from the tropical rainforests of Southeast Asia, the spicy and warm tasting ginger (Zingiber officinale) has crossed culinary boundaries blending into almost every cuisine.

Ginger holds a prominent place in Ayurveda, traditional Chinese, Thai and Japanese medicine, as well as several culinary delights. Initially used by the Indians and the Chinese, ginger gradually became a popular trading commodity in Europe, the Middle East and Africa. Ginger was traditionally used to prevent common ailments and now many health benefits of this knotted and thick underground stem are proven.

nutrition

help reduce mucous that contribute to upper respiratory inflammation and infection,” says Southern California-based Christine Dionese, an integrative, epigenetic health and food therapy specialist. “Recent study in the Journal of Ethnopharmacology found that fresh ginger was an effective anti-viral as well,” says Dionese.

DRY POWDER: Clean, peel and slice ginger into tiny pieces.

Spread on a plate and sun-dry until completely dehydrated.

Powder ginger in mixer/blender and store in airtight box. Use it to flavor curries, rice, cookies, and candies.

WAYS TO USE GINGER

EFFECTIVE PAIN KILLER F O O D / A D D T H E Z E S T O F G I N G E R T O Y O U R H E A LT H

JUICE: Ginger makes a great pair with fresh juices like carrot, apples, oranges, and grapefruit. Make fresh ginger juice by peeling and grating ginger and mix it with raw honey.

Ginger, with its potent anti-inflammatory properties, is a natural painkiller for arthritis, muscle soreness, headache and menstrual cramps.

“A study from the journal Arthritis and Rheumatology assessed the safety and efficacy of ginger in 247 patients with osteoarthritis of the knee. The ginger group had less knee pain when standing and walking, and lower scores on an index used to measure osteoarthritis symptoms. Patients also showed a greater reduction in paracetamol usage,” explains Lee.

IMPROVES BLOOD SUGAR Clinical trials show ginger could help manage high levels of blood sugar.

“Gingerol may help muscles uptake glucose without insulin, lowering sugar in the blood. In other words, ginger may help alleviate some of the stress on blood sugar caused by the insulin resistance in Type 2 Diabetes,” says San Francisco- based Dr. Michelle Davenport, RD, Founder, Raised Real. © Suja Natarajan 2017 First North American Serial Rights

CRYSTALLIZED GINGER: Cook ginger pieces with water over medium heat until it’s cooked. Add sugar and boil until ginger crystallizes. Cool and store in an airtight jar.

SUJA NATARAJAN IS AN OHIO-BASED FREELANCE WRITER WHO WRITES ON HEALTH, WELLNESS AND PARENTING TOPICS FOR MAGAZINES AND NEWSPAPERS. READ HER PUBLISHED CLIPS ON WWW.SUJANATARAJAN.COM.

14 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

GINGER OIL: Carry a bottle of ginger oil battle nausea and motion sickness. Add two-three drops over stomach for nausea. You can add in bath water, diffuser or tea.

TEA: Boil pieces of ginger and water for 8-10 minutes. Strain the mixture, mix with honey and enjoy.

R O OT C A S U E M E D I C I N E / D O E S D R I E D F R U I T M A K E YO U FAT ?

root cause medicine

16 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

BY DR. VIKKI PETERSEN DC, CCN, IFMCP

Just in time for all our holiday baking, which often includes loads of dried fruits and nuts, Dr. Vikki sets us straight about whether or not we need to stock our pantry or steer clear of dried fruit.

DRI ED F R U I T I S H I G H IN S UGAR – I T ’ S GOT TO CAU S E WEIGH T GA I N, R I G HT ?

Because dried fruit can be high in sugar, we tend to associate consuming it with weight gain. I’ve always steered my patients towards the fresh fruit over the dried for this reason. Yet, studies on dried fruit do not find them to cause weight gain.

In fact, individuals who eat dried fruit tend to have a smaller waist than those who do not.

either given dried apples (12 rings) or dried plums (8 prunes). Their cholesterol levels were monitored.

It took only 3 months for the dried apples to lower their cholesterol and keep it down. Prunes lowered overall inflammation rather rapidly, but apples lowered inflammation better than the prunes.

Neither fruit caused weight gain.

Americans don’t tend to eat dried fruit much, but the mere 7% or so who do, boast slimmer waists, decreased belly fat, and lower body mass index (BMI) than their non-dried fruit eating counterparts.

Research shows dried fruit eaters eat more, yet weigh less.

D R IE D AP PL ES – NO W E IG HT G AIN + G RE AT FO R HE ART H E ALTH !

A year-long study on people who ate dried apples showed no weight gain.

Dried apples were also deemed excellent for lowering cholesterol, too. If you tend to run high in cholesterol, dried apples should be your fruit of choice.

The particulars of the study involved close to 200 menopausal women who were

W H AT ABO UT ADDING 3 00 E XTRA CALO RIES I N FIG S P E R DAY? A study on figs where individuals consumed 300 calories of figs (that’s 14 figs) per day over 5 weeks, failed to cause any weight gain. Realize that’s over 10,000 calories. Where did those calories go?

It turns out that the high fiber and high satiation factor resulted in the individuals inadvertently eating less of other foods.

W H AT ABO UT DATES? Dates are naturally so sweet. I tend to feel guilty eating just one. Well, prepare to feel guilt-free. A study where 4 or 5 dates were eaten every day for an entire month failed to cause weight gain. Very surprisingly it also lowered triglyceride levels.

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 17

R O OT C A S U E M E D I C I N E / D O E S D R I E D F R U I T M A K E YO U FAT ?

DOES DRIED FRUIT MAKE YOU FAT?

R O OT C A S U E M E D I C I N E / D O E S D R I E D F R U I T M A K E YO U FAT ?

root cause medicine

Despite their intense sweetness, the glycemic index of dates is low. This is, by the way, why I use date syrup and date sugar in my dessert recipes.

Dates are actually very good for you.

Richer than most other fruits in minerals and vitamins, and packed with fiber and antioxidants, they benefit triglycerides and antioxidant levels, and are even recommended for diabetics.

IS THERE A BEST DATE CATEGORY? Yes there is – the winner? Halawi dates; they’re even smaller and sweeter than the more commonly known Medjool, but they scored highest in beneficial effects as regards antioxidants, minerals, fiber, etc.

HOW ABOU T F R U IT AND NU T BAR S ?

What about dried fruit and nut bars?

You’d think those would be a double whammy with all that fat and extra fruit sugar. Are they bad for you? Nope.

A study published in the Journal of Human Nutrition and Dietetics in 2011 followed 100 overweight individuals.

One group consumed their regular diet, the other group ate their regular diet PLUS two fruit and nut bars daily. The calorie total of the two bars combined was 340 calories.

You’d just assume that 340 extra calories per day must cause weight gain, right?

No, again.

The researchers cited this as their conclusion: “Satiating snacks rich in fiber may provide a means to weight stabilization”.

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SO W H AT ABO UT W HAT W E ’ VE ALWAYS BE E N TOLD ABO UT DRIE D FRUIT AN D W E IG H T G AIN? The concept that dried fruit causes weight gain is definitely one that has fallen prey to the “lie repeated often enough is accepted as truth” idea. But the real truth is dried fruit in moderation does not cause weight gain.

I hope this information benefits you!

To reclaiming your best health, Dr. Vikki Petersen DC, CCN, IFMCP Certified Functional Medicine Practitioner Founder of Root Cause Medical Clinic Author of “The Gluten Effect” Author of eBook: “Gluten: What You Don’t Know May Be Killing You”

root cause medicine

R O OT C A S U E M E D I C I N E / D O E S D R I E D F R U I T M A K E YO U FAT ?

BY DR. VIKKI PETERSEN DC, CCN, IFMCP

NUTS: MAKING YOU FAT OR MAKING YOU THIN? In addition to Dr. Vikki’s science-based wisdom on dried fruit (see page 16), we asked her to weigh in on another popular holiday snack and ingredient – nuts! Here, we get the facts about whether nuts are causing weight gain or helping us keep our fit figure.

ARE NU T S T H E W E IG HT Y PRO BL EM T H E Y ’R E PUR P ORT ED TO B E ?

Nuts make you fat, right? They are calorie dense and high fat; how can they not cause weight gain?

D OZ E NS O F STUDIES VAL IDATE N U T S’ INNO C E NC E W H E N IT CO M ES TO TH E SCAL E Study after study evaluating nuts confirms the lack of weight gain associated with eating them.

Too often we fall prey to the “everyone knows” data – data that in fact is completely false.

Please note that food quality is everything and the nuts you consume should be raw and organic – not roasted, salted, honeyed or sugared varieties.

Nuts DO NOT cause you to gain weight and their health benefits make them an important part of a meal plan to regain your health.

Dozens of studies have been reviewed. I’ll share a few here with you. There was a study where two handfuls of nuts were added to the diet every day for six

20 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

months. Calorically speaking, participants should have gained more than 15 pounds, but instead, the men gained less than a pound and the women gained about one quarter of a pound. It was such a small weight change over the course of 6 months that is wasn’t considered to be statistically significant.

Many studies showed no weight gain at all, even after having participants add two handfuls of walnuts a day to their diet.

A study that added three handfuls of pecans, every day for 8 weeks resulted in no weight gain.

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 21

R O OT C A S U E M E D I C I N E / D O E S D R I E D F R U I T M A K E YO U FAT ?

root cause medicine

Most studies tried to keep participant’s calories the same (the nut and no-nut groups) and just used the high fat nut instead of other calories. Yet in some cases participants lost weight on the nut calories even where they ended up consuming more calories than the non-nut eating group.

Just two weeks of candy consumption increases body weight, while the same calories in nuts yield no weight gain!

W H AT H A P P E NS W HE N YOU E AT NU T S FO R Y E A RS , N OT J U ST WE E K S ?

What about long term studies? Again, there is ample evidence to support that even in studies lasting up to six years, there was no weight gain. Additionally, the nut eaters enjoyed a lowered risk of belly fat as compared to the no-nut group.

If nut intake is compared to weight, a cross-sectional study found the thinnest people to eat the most nuts and the chubbiest ate the least.

If you substitute nut calories with candy however, there is definitely a change.

When it came to waist measurement, those eating the most nuts and veggies enjoyed the slimmest waists, while those eating the most meat had the widest.

associated with, not surprisingly, junk food like soda, fries, chips and meat.

Weight loss is associated with veggies, nuts, fruits and whole grains.

Their conclusion: “minimally processed foods such as nuts, fruits, vegetables and whole grains should be increased.”

Nut consumption, with all its beautiful fat, translated into a lower body mass index (BMI) overall.

NUTS DEC RE ASE INFL AMMATIO N AND PROTECT YO UR H E ART A 2012 study concluded that nuts lower inflammation, improve cholesterol and arterial function (they are heart healthy), and do it all without causing weight gain.

HA RVARD RESE ARC H E RS “ W E IGH ” IN A Harvard study found weight gain to be

Literally every study in which nuts are added to the diet without restricting calories failed to show the expected

22 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

root cause medicine weight gain based on the number of extra calories consumed.

Either the weight gain was minimal, there was no weight gain or participants lost weight.

OKAY, NOW T H E $ 6 4 M IL L IO N QUEST I ON: WH Y D O N ’T N U T S CAU S E WE I GH T G A IN ?

By what means do nuts refuse to cause weight gain despite their high fat calories?

R O OT C A S U E M E D I C I N E / D O E S D R I E D F R U I T M A K E YO U FAT ?

There are a few factors: There was a theory that put forward the idea that the hardness and chewing

required of nuts led to more rapid satiation. But when researchers compared a half a cup of peanuts to peanut butter, both added on to individual’s regular dietary consumption, even after a month, no substantial weight gain occurred in either group. Thus, the “chewing” theory was unsubstantiated.

There’s a “poop excretion theory” that notes the cell walls of almonds, as an example, remain intact in the digestive tract, and we perhaps “lose” through our stool a number of calories.

ARE NU T S S O SAT IS F Y IN G AND F I L L I NG T HAT W E UNCONS C I OU S LY E AT L ES S CALOR I ES OF OT HE R FO O D S W H EN T H E Y ’ R E IN C LU D E D IN OU R DI E T ?

A fascinating study was done by adding walnuts to a fruit smoothie. They included strawberries, banana, other frozen berries and pineapple juice, plus ground walnuts. The “other smoothie” contained everything the same including walnut flavoring. Both smoothies contained the same calories and tasted identical.

conclude that nuts: • Suppress appetite • Cause fat loss via the stool • Boost fat metabolism (fat burning)

The consumers of the “no walnut” smoothie reported feeling less satisfied than those who had the nuts in their smoothie. The nuts were satisfying and filling and seemed to lead to less calories being consumed overall.

W H Y SH O UL D YO U EAT N UTS? In addition to not making you fat, nuts are loaded with fiber which keeps your digestive tract and microbiome (good probiotic organisms) happy, healthy and anti-inflammatory.

There’s also the fat burning theory whereby it is said nuts boost our fat burning ability, so despite their hefty fat calories, the body compensates by burning more. Here’s some research on this theory:

Nuts contain healthy fat and are heart protective in a big way – they are estimated to cut your risk of dying from heart disease in half.

So, as long as you skip the heavily salted, sugared varieties, go ahead and add some healthy nuts to your diet to reap the rewards!

The walnut study compared fat burning and discovered the “no walnuts” group burned about 20 grams of fat while they slept. The “walnut” group (remember they were consuming the SAME number of calories as the “no walnuts” group memebers) burned about 31 grams of fat each day. Their bodies burned more fat to compensate for the healthy nut consumption.

N U T S WO RK TH E IR M AG I C IN 3 WAYS Based on current research, we can

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Appetite and fecal fat loss account for about 70% of the “missing” calories, while the boost in fat metabolism accounts for the remaining 30%.

To reclaiming your best health, Dr. Vikki Petersen DC, CCN Certified Functional Medicine Practitioner Founder of Root Cause Medical Clinic Author of “The Gluten Effect” Author of eBook: “Gluten: What You Don’t Know May Be Killing You”

© 2016 Blue Diamond Growers. All rights reserved.

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

• Made with real Blue Diamond® Almonds • No Artificial colors or flavors • Wheat & Gluten Free!

For recipe ideas visit www.bluediamond.com

Proud Sponsor of the Celiac Disease Foundation

H E L P F U L H O L I D AY B A K I N G S U B S T I T U T I O N S

substitutions

HELPFUL HOLIDAY BAKING SUBSTITUTIONS

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H E L P F U L H O L I D AY B A K I N G S U B S T I T U T I O N S

We talk about gluten-free substitutions often but with holiday baking comes the need to address multiple allergens. Use these clever substitutions for baking dairy-free and nut-free this holiday season!

BA KE IT DAIRY- FR E E :

Instead of melted butter, substitute oil.

Use ¾ the amount of oil as the amount of butter called for in your recipe. For example, if the recipe calls for 8 tablespoons butter, use 6 tablespoons oil.

For recipes calling for butter and sugar to be creamed together, use solid (but soft) coconut oil in place of butter.

When heavy cream is called for you can rely on an equal amount of full fat coconut milk OR substitute an equal amount of rich, creamy hemp milk.

If your recipe calls for buttermilk, make your own. For each cup of dairy-free buttermilk substitute, add 1 tablespoon white vinegar or fresh squeezed lemon juice to a 1-cup measuring cup, then top it off with a dairy-free milk of your choice. Allow to stand at room temperature a few minutes, then stir and use as you would buttermilk.

WHE N YO U N E E D TO B E N U T- F R E E :

Get creative if a recipe calls for nuts and

they are off limits for you. Substitute an equal amount of one of the following ingredients, or a combination of two or three to make up the total amount of nuts called for in your recipe. Which ones you choose will depend on the recipe, flavor profile you’re going for and your personal preferences, so have fun experimenting!

• Toasted rolled oats (certified purity protocol grown gluten-free, of course!)

• Hulled hemp seeds (aka hemp hearts) • Toasted sunflower seeds • Toasted pumpkin seeds (aka pepitas) • Toasted coconut • Gluten-free cereal • Gluten-free granola

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 29

recipes

RECIPES / NOVEMBER & DECEMBER

The holidays are upon us, and regardless of what each of us celebrates, we all share the desire for a festive, bright and light time with plenty of extra special holiday treats along the way!

For many of us, that includes a steamy cup of hot chocolate, and this month, we have the perfect healthy hot chocolate recipe you’ll feel good about sipping by the fire!

If you’re still blending smoothies, add our festive red fruit version to your breakfast routine.

And when you’re hosting that holiday breakfast, keep it healthy with Apple Jam Pancakes!

We also have you covered for appetizers, healthy sweet treats and more! After all, who can resist a HEALTHY homemade version of a Twix bar??

Turn the page for all these festive recipes and more!

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F O O D D R . V I K K I ’ S H E A LT H Y H O T C H O C O L A T E

food

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food

DR. VIKKI’S

HEALTHY

HOT CHOCOLATE

BY DR. VIKKI PETERSEN, DC, CCN, CFMP

INGREDIENTS:

Hot chocolate conjures memories of winter time, being a child, going ice skating and just plain chocolate-y “pleasure”.

The downside of traditional hot chocolate is all the sugar, dairy and, in today’s environment, chemicals, in it. But I’m here to tell you, you can still enjoy delicious hot chocolate as part of your healthy diet!

· Makes 1-2 cups · 1 cup organic almond milk or coconut milk · 1 teaspoon organic cacao powder (not cocoa powder, there’s a difference) · 1 dash cinnamon · 5 – 10 drops of stevia (depending on the sweetness you prefer) · Optional: pinch of cayenne DIRECTIONS: Place all ingredients in a small pot and whisk to combine.

Heat until warm and enjoy!

HEALTHY HOT CHOCOLATE TIPS: • Use raw organic cacao • If using sweetener, use small amounts of organic local honey or pure maple syrup.

• For a no-sugar version, use pure organic stevia.

• Spice up your chocolate with a dash of cinnamon.

• Add a touch of heat with a tiny dash of cayenne powder.

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F O O D D R . V I K K I ’ S H E A LT H Y H O T C H O C O L A T E

ALMOND MILK

F O O D / P O M E G R A N AT E C R A N B E R RY A N T I OX I DA N T S M O OT H I E

food

Pomegranate means “seeded apple” in Latin.

Pomegranates are a traditional food for the second night of Rosh Hashanah.

Whole pomegranates can be stored at room temperature for about one week, or in the refrigerator up to two months.

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food

BY HOLLY J. BERTONE / PINK FORTITUDE

POMEGRANATE

CRANBERRY ANTIOXIDANT SMOOTHIE

FO O D / P O M E G R A N AT E C R A N B E R RY A N T I OX I DA N T S M O OT H I E

Are you looking for an antioxidant and immunity boost this winter? This pomegranate cranberry antioxidant smoothie is sweet, fruity, delicious and full of health benefits including antioxidant and immunity support. It’s like a big dose of healthy goodness in a sweet smoothie treat.

INGREDIENTS: · 1 cup cranberries · ½ cup pomegranate arils (seeds containing the juice inside the pomegranate) · 1 teaspoon pure vanilla extract · 1 tablespoon pomegranate powder · 1-2 cups almond milk or other dairy-free milk of choice (adjust amount to achieve desired consistency)

DIRECTIONS: Combine all ingredients in a high speed blend and blend until smooth.

Start slowly with the almond (or other) milk, adding enough to start the blending process, then adding in small amounts until desired consistency is achieved – less milk for a thicker smoothie, more for a thinner drink.

Serve immediately.

ABOUT THE AUTHOR Holly Bertone, CNHP, PMP is President & CEO Pink Fortitude, LLC and a #1 Amazon. com bestselling author and health entrepreneur. Holly runs the health and wellness website pinkfortitude.com and is a breast cancer and Hashimoto’s survivor. She turned these two significant health challenges into a passion to help others. She inspires others with her quick wit, brutal honesty, and simple ways to be healthy in real life.

Holly is a Certified Natural Health Professional, a Certified Essential Oils Coach, and is enrolled in a Naturopathic Doctorate program. She holds a Masters Degree from Johns Hopkins University, a Bachelor’s Degree from Elizabethtown College, and is a Project Management Professional (PMP).

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 35

FOOD / GLUTEN-FREE APPLE JAM PANCAKES

food

GLUTEN-FREE

APPLE JAM

PANCAKES INGREDIENTS: FOR THE APPLE JAM

· 2 pounds organic apples, peeled, cored and sliced (about 3 medium size apples) · 2 ½ cups water · 2 cups coconut palm sugar · 1 ½ tablespoons arrowroot powder · ¾ teaspoons ground cinnamon · ¼ teaspoons ground cloves

FOR THE PANCAKES

· 1 1/3 cup gluten free all-purpose flour · 1 tablespoon monk fruit sweetener (or other sweetener of choice) · 1 teaspoon baking powder · ½ teaspoon baking soda · ¼ teaspoon cinnamon · 1/8 teaspoon salt · ½ teaspoon vanilla extract · 2 tablespoons ghee, melted · 2 eggs, room temperature

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BY KARLA SALINARI

DIRECTIONS: FOR THE APPLE JAM:

In a large sauce pan over medium heat, combine the apples and water and bring to a boil. Reduce heat and let simmer until soft, 20-30 minutes.

Remove the apples from heat and drain. Carefully transfer cooked apples to a blender and puree.

FOOD / GLUTEN-FREE APPLE JAM PANCAKES

When temps drop, it’s warming fall foods that comes to mind. These pancakes, topped with delicious apple jam, make an ideal autumn breakfast!

In another mixing bowl combine vanilla extract, melted ghee and eggs.

Add the dry ingredients to the wet ingredients and mix using an electric mixer.

ABOUT THE AUTHOR Food Flip Blogger and Founder of OurFlipSideLife, Karla Salinari is a wife and mother with a passion for keeping her family healthy through food flips.

Visit her on Facebook, Twitter and Instagram for more delicious food flips!

Pour small amounts of batter onto a greased skillet over medium heat.

Add pureed apples, coconut palm sugar, arrowroot powder, cinnamon and cloves to a clean sauce pan over medium heat and bring to a boil stirring consistently until mix thickens, 15-20 minutes. Remove from heat and let cool.

Cook 2-3 minutes on each side or until golden brown.

Repeat steps with remaining batter.

FOR THE PANCAKES

To serve, spread a generous amount of apple jam onto the pancakes. Top with apple slices and cinnamon (optional).

In a large mixing bowl combine flour, monk fruit sweetener, baking powder, baking soda, cinnamon and salt.

Store leftover apple jam in a glass jar or container in the fridge for up to one month.

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 37

F O O D / G R E E K YO G U R T B R E A K FA S T B A R K

food

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THIS RECIPE IS COURTESY OF LILY’S SWEETS CHOCOLATES AND WAS CREATED FOR LILY’S BY SAMANTHA HUNTER.

GREEK YOGURT

BREAKFAST

BARK L I LY ’ S C H O C O L A T E C H I P S

· 3 cups Greek yogurt · ½ cup gluten-free granola · ¼ cup strawberries · ¼ cup blueberries · 2 tablespoons of Lily’s chocolate chips DIRECTIONS: Line a baking tray with foil and spread Greek yogurt until it’s ½ inch thick.

Sprinkle granola, strawberries, blueberries and stevia-sweetened chocolate chips on top.

Freeze for up to four hours. Then use a knife to break apart the bark into bite-sized pieces.

For easy storage, keep these yogurt bark bites in plastic bags in the freezer.

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 39

F O O D / G R E E K YO G U R T B R E A K FA S T B A R K

INGREDIENTS:

food

CURRIED VEGETABLE POLENTA

F O O D / C U R R I E D V E G E TA B L E P O L E N TA K E B A B S

RECIPE COURTESY OF ANCIENT HARVEST™

KEBABS Who says holiday food has to be traditional?!

Spice things up with these healthy kebabs that are meat-free but definitely not flavor-free! These make a perfect nutritious dinner or an amazing addition to the appetizer table at holiday parties!

INGREDIENTS:

DIRECTIONS:

Light grill to a medium heat.

· 8 ounces Ancient Harvest Polenta · 1 small zucchini · ½ medium red onion · 1 dozen cherry tomatoes · 1 red pepper · 2 tablespoons olive oil · 1 tablespoon good curry powder · Cilantro, to serve · Limes, to serve · Yogurt, to serve

If using wood skewers, soak an hour before preparing.

Alternate threading the vegetables and polenta on the skewers until skewers are full.

Cut polenta into rough, 1” square cubes- you will want about 12 cubes.

Set aside.

Cut the zucchini in half lengthwise and cut eat side into ½” half-moons.

Cut onions and peppers into roughly the same size pieces and place in a bowl with the cherry tomatoes.

Add olive oil and curry powder, stirring until well combined.

CURRY POWDER CHERRY TO M ATO E S

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Brush any leftover curry mixture over the vegetables and polenta.

Place skewers on a well-oiled grill pan or piece of foil and transfer to hot grill.

Cook on each side for 2 to 3 minutes until vegetables and polenta are lightly charring. Serve with a sprinkle of cilantro and a side of limes and yogurt.

F O O D / C U R R I E D V E G E TA B L E P O L E N TA K E B A B S

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 41

food

PINEAPPLE HONEY

GLAZED

HAM FOOD / PINEAPPLE HONEY GLAZED HAM

RECIPE COURTESY OF THE NATIONAL HONEY BOARD.

Yield: 12 to 16 servings INGREDIENTS: · 1 (4 to 5 lb.) fully cooked boneless ham · 1 can (8 oz.) pineapple slices · 1/3 cup honey · 1 Tablespoon ground mustard · Ground cloves DIRECTIONS: Bake ham on rack in shallow baking pan at 325°F for 1 hour or to an internal temperature of 120°F as measured on a meat thermometer.

Drain pineapple; reserve liquid.

Combine reserved liquid, honey, mustard and cloves; mix well.

Score top of ham, if desired, and arrange pineapple slices on top.

Generously brush honey mixture over entire surface.

Bake about 30 to 45 minutes longer or to 140°F; baste every 10 minutes.

Let stand 10 to 15 minutes before slicing.

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Your takeout has been lonely too long.

Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime!

Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com

Gluten-free is now hassle-free.

food

GLUTEN-FREE

CHEESY SHRIMP &

GRITS CROSTINI FOOD / GLUTEN-FREE CHEESY SHRIMP & GRITS CROSTINI

RECIPE COURTESY OF ANCIENT HARVEST™

INGREDIENTS · 2 (18-ounce) tubes Ancient Harvest™ Gluten-Free Polenta · 8 ounces cream cheese, at room temperature · 1 pound shrimp, peeled, deveined, cooked, and chopped · ½ cup grated Parmesan cheese · 1 tablespoon chives, chopped · Juice of 1 lemon

· 1-2 teaspoons hot sauce, to taste · ½ teaspoon black pepper INSTRUCTIONS Preheat oven to 450F. Line 2 baking sheets with parchment paper or silicone baking mats.

Remove the plastic casing from the polenta and cut into ¼-inch thick slices. Pat dry with a paper towel and

place on the baking sheets.

Bake for 10-12 minutes or until lightly golden brown, flip and bake for another 10-12 minutes or until browned. Remove from oven.

Let cool.

In a mixing bowl, combine remaining ingredients and mix well. Spoon the mixture on top of the polenta rounds.

Preheat the broiler to high and position the top rack of the oven about 8 inches from the broiler element. Broil 2-3 minutes or until the shrimp mixture begins to brown.

Remove from oven and serve immediately.

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FOOD / GLUTEN-FREE CHEESY SHRIMP & GRITS CROSTINI

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 45

food

FIG AND GOAT CHEESE

POLENTA BITES F O O D / F I G A N D G OAT C H E E S E P O L E N TA B I T E S

RECIPE COURTESY OF ANCIENT HARVEST™

Top each slice with a heaping teaspoon of fig mixture and sprinkle with goat cheese.

INGREDIENTS: · 1 cup chopped dried figs · ¼ cup honey · 1/3 cup orange juice · 2 tablespoons chopped walnuts · 1 roll Ancient Harvest™ polenta, sliced into 18 rounds · ¾ cup crumbled goat cheese*

Return to oven and broil a further 2-3 minutes, or until top of cheese is browned. *FOR A VEGAN OPTION:

Substitute goat cheese crumbles with cashew cream “cheese”: Combine 1 cup pre-soaked raw cashews (soak in water for 4 hours to overnight) with ¼ cup water, one tablespoon fresh

DIRECTIONS: Combine figs, honey, and orange juice in a small saucepan.

Cook over medium-high heat until liquid evaporates and figs are soft, about 10 minutes.

Remove saucepan from heat; stir in walnuts and cool to room temperature.

Preheat broiler.

Lay polenta slices on a baking sheet coated with cooking spray.

Broil approximately 6-inches from heat for 5 minutes. Remove from oven.

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lemon juice, a clove garlic, and a pinch sea salt in a blender and blend until creamy. (Makes approximately 2 cups “cheese”, so you’ll have leftovers to enjoy!)

F O O D / F I G A N D G OAT C H E E S E P O L E N TA B I T E S

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 47

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

NOT SURE IF IT'S

GLUTEN-FREE?

GlutenTox.com

EASY, ACCURATE GLUTEN DETECTION KITS FOR HOME u Your choice: test to 5ppm or 20ppm u Proud to use the G12 antibody info@emportllc.com | (866) 509-4482 Tap here to subscribe to our Newsletter!

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food

F O O D / P O L E N TA P I Z Z A B I T E S

POLENTA

RECIPE COURTESY OF ANCIENT HARVEST™

PIZZA BITES Get creative with toppings and add as few, or as many, as you like to this delicious twist on traditional pizza bites!

PIZZA SAUCE

MINCED BASIL

SUGGESTED TOPPINGS:

· Minced basil · Sliced bell peppers · Chopped black olives · Chopped mushrooms DIRECTIONS: Preheat your oven to Broil. Line a baking sheet with a piece of parchment paper and lightly grease with olive oil spray.

Place the polenta slices on the baking sheet and broil for 2 minutes.

INGREDIENTS: · 1 tube Ancient Harvest™ Polenta, cut into ½” slices · ½ cup pizza sauce · ½ cup cheese or vegan substitute

Remove from the oven and flip over with a spatula.

Spread the pizza sauce, cheese, and toppings of choice on top.

Broil another 2 minutes or until the cheese melts to your liking.

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SLICED BELL PEPPERS

F O O D / P O L E N TA P I Z Z A B I T E S

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 51

food

Use raisins or dried cranberries instead of the chocolate, or a little of both.

Make sure the oats you use are gluten-free!

F O O D H E A LT H Y O A T M E A L N U T C H O C O L A T E B A R S

If you can’t eat nuts, use a seed butter for the nut butter and pumpkin seeds or sunflower kernels for the nuts.

52 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

food

HEALTHY

BY DR VIKKI PETERSEN, DC, CCN, CFMP

These bars are delicious, contain no gluten, dairy, sugar, are fully plant based, and oh so easy to make. What I like about them is they transport well, so they are perfect to take along to your holiday gatherings!

And don’t worry about all the “free” these bars have to offer – everyone will love them! If you don’t mention that they are free from gluten, dairy and junk ingredients you find in traditional bars, no one will notice!

INGREDIENTS 1 ¾ cups gluten-free rolled oats (break them up a bit in a blender or food processor) • 1 1/3 cups chopped organic walnuts, pecans or almonds (lightly toasted) • 2/3 cup chopped pure no-sugar dark chocolate ¼ teaspoon • Himalayan sea salt • 1 cup creamy organic peanut butter or almond butter • Scant ½ cup organic date syrup • 1 ½ teaspoons vanilla extract • 1 teaspoon ground cinnamon, optional •

INSTRUCTIONS Line an 8 to 9-inch square dish with parchment paper.

In a mixing bowl, combine oats, chopped toasted nuts (or seeds, if nut-free), chocolate (or dried fruits), cinnamon (if you’re using it) and salt. Whisk to combine.

Measure out the nut butter in a 2 cup liquid measuring cup and add the scant ½ cup date syrup and vanilla on top. Whisk until blended.

Pour the liquid ingredients onto the dry ingredients, using a large spoon (or your hands!) to combine it all, ensuring all the oats are coated and not dry.

Transfer the mixture to your prepared dish and press down with your hands (or the bottom of something flat, such as a glass) to distribute it evenly, while pressing down firmly to compact it.

Refrigerate for at least one hour, cut into bars and enjoy.

You can wrap bars in plastic or parchment paper for easy transport or keep covered in the fridge or even freeze them if they last that long.

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 53

F O O D H E A LT H Y O A T M E A L N U T C H O C O L A T E B A R S

OATMEAL NUT BARS CHOCOLATE

food For dairy-free ingredients, use the ones that suit your special diet.

If you can’t have almond milk, use an alternative.

FOOD / CRÈME DE MENTHE BROWNIES

Medjool dates are large, tender and make a great date choice for blending into other ingredients.

CRÈME DE

MENTHE BROWNIES

BY HOLLY J. BERTONE / PINK FORTITUDE

Have you ever had a food that takes you back to a fond memory? To a tradition? To a family? Crème de menthe brownies are one of those foods for me.

For those of you who want to eat healthier, or need a version that is gluten free, vegan, and/or paleo, these brownies will be a proven winner for your holiday entertaining.

INGREDIENTS B O T T O M L AY E R – T H E B R O W N I E

½ cup GF, vegan chocolate chips 1/3 cup extra virgin olive oil • ¾ cup cacao powder • ½ cup all-purpose gluten-free flour blend • 1 teaspoon coffee powder • 1 teaspoon baking powder • 1 tablespoon pure vanilla extract • ¼ cup vegan butter, melted • ½ cup almond (or other dairy-free) milk • 10 whole, pitted Medjool dates • •

½ cup pure maple syrup 1 teaspoon pure vanilla extract • 1 tablespoon coffee (optional) • 1 to 2 drops pure peppermint oil (food grade, of course) • •

T O P L AY E R – T H E C H O C O L AT E

¾ cup pure maple syrup ¾ cup raw cacao powder • 1/3 cup raw cold pressed coconut oil, melted (or vegan butter) • 1/8 teaspoon salt • •

DIRECTIONS F O R T H E B O T T O M L AY E R –

M I D D L E L AY E R – M I N T F I L L I N G

BROWNIES

1 ½ cups raw cashews • 1 cup vanilla almond milk (or other DF milk of choice)

Preheat oven to 350F and line an 8x8-inch baking pan with parchment.

•

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Be sure all your ingredients are gluten-free.

This is not a “last minute” dessert! It takes some planning ahead, as the cashews for the filling must be soaked overnight. Be sure to read the recipe through and plan accordingly.

In a food processor, pulse dates, butter and milk. Use a spatula to scrape the sides, then add a bit more milk or dates as needed to achieve a creamy consistency. Don’t worry if there are some lumps.

In a large bowl, combine all ingredients and stir.

If needed add more milk or flour to get the batter to the consistency of traditional brownie batter.

Pour batter into the pan and bake 25-30 minutes until mostly baked but still a little fudgy inside.

Remove from the oven and cool completely in pan.

F O R T H E M I D D L E L AY E R – F I L L I N G

Soak cashews overnight. The next morning, rinse, drain and place in blender with other ingredients.

Blend until creamy and smooth.

Pour over brownies and freeze for 2 to 4 hours to set.

F O R T H E C H O C O L AT E – T O P P I N G

Mix all ingredients together, then pour over the chilled brownies filling Enjoy!

ABOUT THE AUTHOR Holly Bertone, CNHP, PMP is President & CEO Pink Fortitude, LLC and a #1 Amazon.com bestselling author and health entrepreneur. Holly runs the health and wellness website pinkfortitude.com and is a breast cancer and Hashimoto’s survivor.

She turned these two significant health challenges into a passion to help others.

She inspires others with her quick wit, brutal honesty, and simple ways to be healthy in real life.

Holly is a Certified Natural Health Professional, a Certified Essential Oils Coach, and is enrolled in a Naturopathic Doctorate program. She holds a Masters Degree from Johns Hopkins University, a Bachelor’s Degree from Elizabethtown College, and is a Project Management Professional (PMP).

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 55

food

HONEY WHISKEY CLOVEGLAZED

HAM FOOD / HONEY WHISKEY CLOVE-GLAZED HAM

RECIPE COURTESY OF THE NATIONAL HONEY BOARD.

Yield: 10-12 Servings INGREDIENTS: · ¾ cup honey · 1½ Tablespoons bourbon whiskey* · ½ teaspoon ground cloves · 1 (5-lb.) bone-in fully cooked ham spiral sliced DIRECTIONS: Combine honey, bourbon and cloves in small bowl until well blended.

Place ham, cut-side down, in roasting pan; brush with honey mixture.

Cover pan with foil and bake at 275°F about 1 hour or until heated through.

Remove foil from ham and increase oven temperature to 425°F. Brush with honey mixture.

Bake about 10 minutes more or until ham is golden brown.

Remove from oven and place on serving platter. Pour juices over ham. *2 teaspoons of pure vanilla extract can be substituted for the bourbon if you prefer.

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Click here to get your copy now!

food

F O O D / H E A LT H Y H O M E M A D E T W I X - S T Y L E C A N D Y B A R

This healthy remake will remind you of your favorite cookie-caramel-chocolate store-bought candy bar without the sugar, dairy, gluten or over processed ingredients and chemicals found in the actual candy bar.

After eating these bars, you won’t crave sugar, nor will you pack on the pounds. In fact, while it’s very easy to eat too much candy, these healthy versions are so satisfying that a little goes a long way.

BY DR VIKKI PETERSEN, DC, CCN, CFMP

HEALTHY HOMEMADE

TWIX-STYLE CANDY BAR G LU T E N - F R E E , S U G A R - F R E E & V EG A N

INGREDIENTS: S H O R T B R E A D C R U S T:

· 2/3 cup coconut flour · ¼ teaspoon salt · 3 tablespoons date syrup · 1/3 cup coconut oil, solid CARAMEL FILLING:

· ½ cup creamy almond butter · 1/3 cup date syrup · 1/3 cup butter flavored olive oil · 1 teaspoon vanilla extract · ¼ teaspoon salt C H O C O L AT E TO P P I N G :

· ¼ cup butter flavored olive oil (or avocado oil)

· ¼ cup cocoa powder · 2 tablespoons date syrup DIRECTIONS: Preheat the oven to 350F. Line an 8x8 square pan with parchment paper.

Combine coconut flour and salt in a bowl. Add the date syrup and stir until fully combined and crumbly.

Add the room temperature coconut oil and mix until a large dough ball forms, pressing out any clumps of coconut oil.

Press the dough into the prepared pan. Bake for 9-11 minutes, or until

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golden brown around the edges.

Let cool completely.

For the filling, combine all of the ingredients in a small saucepan and heat until all of the ingredients are melted and thoroughly combined.

Pour over the crust and let cool in the refrigerator until set before topping with chocolate layer.

For the chocolate topping, whisk together all of the ingredients and pour over the cooled caramel layer.

Smooth evenly and let cool until set.

Slice into 1-inch slices, or 16 squares.

Keep stored in the refrigerator.

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food Remember to use low to medium heat when melting the cocoa butter and don’t let the water touch the bottom of the double boiler.

DARK CHOCOLATE

F O O D / H O M E M A D E S U G A R - F R E E DA R K C H O C O L AT E

HOMEMADE SUGAR-FREE

BY DR. VIKKI PETERSEN, DC, CCN, CFMP

COCOA BUTTER

VA N I L L A E X T RACT

Natural flavorings such as almond or peppermint make a delicious twist on this healthy treat!

INGREDIENTS · 1 cup organic raw cocoa butter, melted · 1 cup organic raw cacao powder · 4-5 tablespoons organic date syrup · 1 teaspoon organic vanilla extract · Pinch Himalayan sea salt · Optional filling ingredients: toasted organic chopped nuts, nut butter, dried fruit or natural flavorings such as almond extract or peppermint or even coffee INSTRUCTIONS Get a double boiler going over low to medium heat.

You want to begin by melting the raw cocoa butter. It comes in chunks, so

just estimate about how much will equal 1 cup. As it melts you can pour it in a 1 cup measure to determine if you need more.

Pour the melted cocoa butter into a medium bowl and add the cacao powder, date syrup, vanilla and salt then whisk until they are fully combined.

If you’re using molds to make “pretty” chocolate, fill the molds partially (if adding fillings) or completely (if no fillings) and then lightly tap the molds on a flat surface to eliminate any air bubbles in your chocolates.

Place in the refrigerator for a minimum or 2 to 3 hours, unmold the chocolates and enjoy!

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CACAO POWDER

Toast nuts and chop them as fillings or to sprinkle on top.

Swirl in your favorite raw nut butter!

Add unsweetened dried fruit for something extra festive for the holidays!

F O O D / H O M E M A D E S U G A R - F R E E DA R K C H O C O L AT E

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 63

F O O D / W I N T E R H O L I D AY S A P P L E C I D E R S A N G R I A

food

WINTER HOLIDAY

APPLE CIDER SANGRIA Skip the wine and make this refreshing cider sangria with a few ingredients that come together in minutes!

Makes about 8 generous servings, or 16 small servings.

INGREDIENTS: · 3 (12-ounce) bottles hard apple cider (we recommend Angry Orchard Crisp Apple)

· 4 cups pure apple juice · 3 medium Honey Crisp apples (or another favorite variety), cubed (do not peel) · Whole cloves, cardamom pods, cinnamon sticks, for garnish and flavor · Ice for serving

64 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

DIRECTIONS: Combine cider and apple juice in a serving pitcher or punch bowl.

Add apple cubes, cloves, cardamom pods and cinnamon sticks, if using.

Fill serving glasses with ice cubes and pour cider over the ice to serve.

FLIP-BOX

flip box

FLIP BOX If you love enjoying a sweet treat but also want to keep your food choices on the healthy side, you’ll be interested in learning more about FlipBox. The creation of Karla Salinari, a Brooklyn-based mom, wife and food flip blogger, Karla ‘flips’ unhealthy recipes into healthy alternatives using mostly gluten-free, organic, and high-quality ingredients.

From her food flips blog came the idea to launch a healthy dessert kit

ABOUT KARLA SALINARI When Karla’s not “flipping” recipes or working on ourflipsidelife.com, you can find her at a local park with her husband and daughter, exploring local restaurants, ice cream shops or traveling!

company, FlipBox. The dessert kits fit are right in line with Karla’s belief that a healthy lifestyle starts at home.

Encouraging your little ones to make healthy choices can be fun for you and the whole family.

W H AT ’ S I N C LU D E D IN A FLIPBOX:

· an easy to follow recipe card · pre-measured dry and mostly organic ingredients · mini baking supplies to encourage a family friendly experience FlipBox is fun all year round, but especially for holiday baking! They even make a great gift!

As FlipBox’s special treat to you, our FSM readers, you can give FlipBox a try at a whopping 20% off when you use promo code G L U T E N F R E E 2 0 at the checkout in Karla’s FlipBox Etsy shop!

66 / FOOD SOLUTIONS MAGAZINE / NOVEMBER-DECEMBER ISSUE

FLIP-BOX

NOVEMBER-DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE / 67

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g ” n i z a a“ m CHRISTINA says,

The chocolate chips and cookies are amazing! My children have a dairy allergy, so it’s nice to be able to find safe and yummy alternatives for them at the store.

always free-from: gluten, wheat, dairy, peanuts, tree nuts, egg, soy, fish & shellfish

eat freely, CHRISTINA

find us in the

gluten-free aisle #eatfreely

enjoylifefoods.com

DISCLAIMER / NOVEMBER & DECEMBER

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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 health-care 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.

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