Food Solutions Magazine Dec 2015 by Food Solutions Magazine

TABLE OF CONTENTS

Science

How is celiac disease different in the elderly? Leigh Reynolds enlightens us in her December article.

Food

Favorite dishes, healthy sides and even grain-free cutout cookies – we have your Christmas recipes right here!

Nutrition

Dr. Vikki educated us about oxalates and keeps us on track with healthy eating, all season long!

60 Food

Wishing you a happy New Year with a festive, traditional holiday menu.

Celiac Disease in the Elderly................................................................... 10

Cherry Cranberry Sauce..........................................................................46

Are Green Smoothies Making You Sick?............................................. 14

Old Fashioned Ginger Cookies...............................................................48

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

Sweet Potato Casserole with Marshmallows...................................50

This Month’s Recipes................................................................................26

Slow Cooker Cranberry Meatballs........................................................ 52

Holiday Eggs Benedict..............................................................................28

Paleo Cutout Cookies................................................................................54

Cranberry Walnut Cake............................................................................30

How to Make a Disposable Decorating Bag......................................56

Homemade Hot Cocoa Mix..................................................................... 33

How to Ship Cookies.................................................................................58

Lemon Pattypan Squash.........................................................................36

Happy New Year Menu........................................................................... 60

Butternut Squash Soup...........................................................................38

Cajun Black Eyed Peas.............................................................................62

Orange Glazed Pork Loin........................................................................ 40

Braised Greens............................................................................................64

Cheesy Broccoli Casserole.......................................................................42

Whipped Yams............................................................................................66

Italian Zucchini Slaw.................................................................................44

Product Feature No Gii Bars...................................................................68

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

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

CONTRIBUTING WRITERS Lisi Parsons Leigh Reynolds Mark Hyman, MD Dr. Vikki Peterson COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Kristen LaBuda 717.574.3739 Kerry Harrington 561.222.3307

I hope you all enjoyed a lovely Thanksgiving with family and friends. Now, it’s on to Christmas, which is a mere two weeks away. This month, we’ve tried to give you all the options you’re looking for when it comes to feeding your family and entertaining this year. Of course, we don’t disappoint when it comes to the Christmas cookie tray with traditional and even paleo options to delight everyone you serve. Our contributors share insightful articles on celiac disease and related issue this month, focusing on conditions in the elderly. Don’t miss these important pieces, as we are all aging and we need to know how our health

DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com

changes over time so that we can make the best decisions to stay feeling youthful and vibrant for years to come! This time of year, I think everyone’s inner child is giggling with excitement. It’s hard to ignore the magic in the air that is Christmas! From all of us, to all of you, may the magic last beyond the holidays! Merry Christmas!

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CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com

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

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CONTRIBUTORS

chronic illness through a

American high schools about

underlying medical conditions

groundbreaking whole-systems

nutrition, fitness and mental

that may have previously been

medicine approach known as

resilience. He is a volunteer for

undetected. Dr. Rudert then

Functional Medicine. He is a family

Partners in Health with whom he

creates an individualized course

physician, an eight-time New York

worked immediately after the

of treatment tailored to each

Times bestselling author, and an

earthquake in Haiti and continues

patient’s unique set of needs.

internationally recognized leader in

to help rebuild the health care

Rather than just treating the

his field. Through his private

system there. He was featured on

symptoms of the disease, Dr.

practice, education efforts, writing,

60 Minutes for his work there.

Rudert believes the best results

LEIGH REYNOLDS recognized a

research, advocacy and public

need for high quality-gluten free

policy work, he strives to improve

nutritional supplementation so she founded Gluten Free Therapeu-

are achieved by getting to the CYNTHIA S. RUDERT, M.D.,

core cause of the problem and

access to Functional Medicine, and

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

treating the disease accordingly.

to widen the understanding and

Gastroenterologist in Atlanta,

Dr. Rudert sees patients from all

tics™. Leigh set out to make one of

practice of it, empowering others

Georgia, whose practice is

over the United States for second

the most beneficial gluten-free

to stop managing symptoms and

primarily devoted to the screening

opinion consults on a variety of

supplement lines available. With

instead treat the underlying causes

and following of patients with

gastrointestinal disorders.

high quality pharmaceutical grade

of illness, thereby also tackling our

celiac disease. With one of the

ingredients and scientifically

chronic-disease epidemic.

largest practices in the United

researched formulations Gluten

Committed to educating the public, patients and physicians about

Free Therapeutics™ is proud to

Dr. Hyman is Chairman of the

this commonly missed disorder,

offer its customers a superior line

Institute for Functional Medicine,

Dr. Rudert lectures throughout

of nutritional supplements called

and was awarded its 2009 Linus

the United States and Canada on

CeliVites.

Pauling Award for Leadership

celiac disease. She also lectures on

in Functional Medicine. He is

inflammatory bowel disease, irri-

currently medical editor at the

table bowel syndrome, pancreatic

Huffington Post and on the

exocrine insufficiency and small

Medical Advisory Board at The

States that manages adults and

intestinal bacterial overgrowth.

Doctor Oz Show. He is on the

teenagers with celiac, she has

Dr. Rudert is Medical Advisor for

Board of Directors of The Center

evaluated over 1000 patients with

the Celiac Disease Foundation, the

for Mind-Body Medicine, and a

celiac disease and gluten

Gluten Intolerance Group of North

faculty member of its Food As

sensitivity.

America and for the Gluten Free

Medicine training program. He is

Certification Organization (GFCO).

also on the Board of Advisors of

Dr. Rudert’s focus is identifying the

She is Medical Director for Atlanta

MARK HYMAN, MD has dedicated

Memhet Oz’s HealthCorps, which

core causes of gastrointestinal

Gluten Intolerance Group (GIG),

his career to identifying and

tackles the obesity epidemic by

issues with a comprehensive

and founder and president of the

addressing the root causes of

“educating the student body” in

evaluation enabling her to treat

Atlanta Women’s Medical Alliance,

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

CONTRIBUTORS

the largest alliance of female

Marci is CEO of Food Majesty, Inc.

and police departments. She is also

the underlying root cause of the

physicians in the United States.

author of Reality Diabetes ~ type

a frequent contributor to fitness

patient’s health condition.

In demand as an expert in celiac

2, The Diet Game: Playing for Life!,

magazines and fitness web pages.

Practicing for over 20 years, Dr.

disease, she was the Keynote

The Divorced Woman’s Diet and is

www.wortheverychew.com

Petersen remains at the forefront

Speaker for multiple programs

contributor to Chicken Soup for

including the New England Celiac

the Soul Healthy Living Series

DR. VIKKI PETERSEN is con-

intolerance, which earned her the

Conference, co-hosted with the

Diabetes. Sloane is a nutrition and

sidered a pioneer in the field of

title of Gluten Free Doctor of

Beth Israel Deaconess Medical

disease counselor, speaks

gluten sensitivity and is acknowl-

the Year.

Center/Harvard, and national GIG

frequently in the community, is

edged in the U.S. for her contribu-

meetings. Dr. Rudert was the

coordinator of American Diabetes

tions to, and education of, gluten

She co-authored the book, The

advising physician for the popular

Association (ADA) programs, an

awareness in our country.

Gluten Effect, celebrated by other

television series House which

ADA Valor Award recipient and

leading experts in the field as a

featured a segment concerning

does radio, television and

huge advance in gluten sensitivity

celiac. Dr. Rudert is a former

magazine interviews. Marci is

diagnosis and treatment.

Assistant Professor of Medicine

passionate about her work and it

Dr. Petersen donates much of her

with Emory University. Learn more

shows when you meet her.

time to the community where she

of advances in the field of gluten

about Dr. Rudert and her practice

speaks about health awareness at

at DrCynthiaRudert.com.

corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, raA certified clinical nutritionist, and

dio personality and food blogger,

doctor of chiropractic, she is also

specifically on the topic of gluten

an IFM Certified Practitioner (Insti-

sensitivity and celiac disease.

tute for Functional Medicine). She co-founded HealthNOW Medical

She is on the advisory board

Center in Sunnyvale, California.

along with holding an associate

Chef LISI PARSONS, two-time

HealthNOW is known for using

editor at-large position at Simply

MARCI PAGE SLOANE, MS, RD,

author of gluten-free & Paleo

a multi-disciplined approach to

Gluten-Free Magazine. She has

LDN, CDE is a Registered and

Cookbooks, a recipe developer for

address complex health problems,

been interviewed by CNN Head-

Licensed Dietitian/Nutritionist and

fitness professionals, and a

many of which are rooted in

line News and Better Homes &

Certified Diabetes Educator in

diagnosed celiac. She also suffers

gluten intolerance. Patients travel

Gardens, amongst others.

south Florida. She grew up in New

from Hashimoto’s disease and

from all over the world to experi-

York City where she graduated

recovered from a disabling nerve

ence the best of what HealthNOW

from Columbia University with a

injury with the help of whole foods.

offers, combining internal medi-

double Master’s degree in

Lisi has worked as a personal

cine, clinical nutrition, chiropractic

Nutrition and Physiology.

trainer and meal planner for fire

and physical therapy, to identify

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

DECEMBER / LETTERS TO EDITOR

Thanksgiving was a huge hit at my house, thanks to the recipes in last month’s issue! Thank you! Janie, TX

I made the stuffing cups with cranberry topping and had leftovers. Just discovered these freeze VERY well! Now, I’m making more of them because they make a great bread-like side for weeknight meals, too. Thanks for the recipes! Richard, NY 08

The holiday issues are my favorite and we devoured October and November, making almost all the recipes in each issue… bring on December!! Thanks, Food Solutions! Reba, ME

The sugar article from Dr. Vikki in the November issue really hit home. It made me sit down and evaluate how I’m feeding my own kids and helped me make some positive changes in my

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

family’s diet. Thank you and keep those articles coming. We all need a system of checks and balances at some point, and that piece really helped me see where I’ve become slack in feeding my family. Joyce, NC

SCIENCE

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SCIENCE

ABOUT THE AUTHOR

The majority of elderly patients only have anemia or low bone density as their main symptom of CD at the time of diagnosis

Is it possible to be diagnosed with celiac disease if you’re over 60? The answer is yes. It is more common than you would think.

YOU MAY BE SURPRISED TO HEAR A CELIAC DISEASE DIAGNOSIS IF YOU’RE OVER 60, but reality is this condition can strike at any time. In fact, it’s becoming increasingly clear that what was once considered a disease to be diagnosed during childhood, can develop at any stage during life, including the twilight years. Epidemiologic studies have suggested that a substantial portion of patients are diagnosed after the age of 50. Indeed, in one study, the median age at the diagnosis was just under the age of 50 with one-third of new patients diagnosed over the age of 65. The main concern is that despite growing awareness and knowledge about the condition, most physicians struggle to diagnose and manage celiac disease in elderly patients. Most likely you had to seek medical advice on symptoms not immediately obvious as an intestinal condition. In fact, older patients usually present unusual symptoms, often leading to significant delays in diagnosis, which in turn increases the risk of morbidity and mortality. For some elderly patients, it

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 Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites. can take up to 17 years and a multitude of incorrect diagnosis until physicians finally agree on celiac disease.

WHY IS IT SO DIFFICULT TO DIAGNOSE?

For any patient, celiac disease can be an extremely difficult disease to diagnose, with a wide array of symptoms, varying from diarrhea to osteoporosis. However, for yet unknown reasons, the difficulty jumps to another level when it comes to older patients. The main issue is that typical intestinal symptoms are less common in these patients, which instead tend to present nutritional deficiencies or other secondary symptoms. For example, the vast majority of elderly patients only have anemia or low bone density as their main symptom at the time of diagnosis. In fact one study found that anemia is present in 60-80% of elderly patients with celiac disease and has been mainly attributed to the

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

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SCIENCE

A gluten-free diet can be rich in nutrients and GF whole grains!

deficiency of micronutrients, particularly iron. Deficiencies of other nutrients such as folate and vitamin B12 were also common. Other autoimmune diseases are also frequently associated with celiac disease and may provide clues for suspicion of celiac disease in an elderly patient. Autoimmune thyroid disorders are the most common associated autoimmune diseases in elderly celiac patients, with majority of patients presenting with hypothyroidism. Those that do present more typical symptoms tend to complain about mild forms of flatulence and bloating, and don’t really make diagnosis any easier. The consequent delay can have serious repercussions, as the risk of developing other immune diseases or intestinal lymphoma is higher in elderly patients.

HOW TO MANAGE CELIAC DISEASE?

Like for all other celiac disease pa-

tients, the treatment for your condition relies on a strict gluten-free diet. Most patients seem happy to try, but still the management of this condition presents its own specific challenges. Above all, habits of a life time are hard to break and dietary preferences are no exception. Then, there’s the issue of finding suitable gluten-free products – for someone with poor vision, reading the ingredient list can be a nightmare. Finally, patients may be able to achieve a gluten-free diet, but what about all the medication needed? Gluten is commonly used as a filler in many pills and capsules. So due diligence is needed with prescriptions. This is where family support needs to come in! If possible, particularly in the case of patients with other health issues or advanced age, relatives should be actively involved in establishing the best care and minimise complications, such as recurrent bone fractures. In this case, a

close follow-up is essential to detect any early signs of malabsorption as it takes longer for the intestine to heal in older patients. In other words, a comprehensive and multidisciplinary approach tailored to the needs of each patient is the best way to reduce the risk of morbidity and mortality in these patients. But the good news is that with consistent and diligent elimination of gluten from the diet healing will begin and patients report feeling better than they have in years. This original article is made possible by Gluten Free Therapeutics. Their mission is to educate, inform, and provide the most effective nutritional products possible to allow those with celiac disease and serious gluten intolerances to heal their bodies. CeliVites complete line of superior gluten free supplements includes multivitamin/multimineral supplements, iron supplements, and calcium supplements for people living with celiac disease. All CeliVites products are designed to help consumers heal, restore and rebuild their body, because going gluten free isn’t enough!

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

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NUTRITION

I R E A L LY F E E L F O R A M E R I C A N S W H O A R E T RY I N G TO E AT H E A LT H Y. Let’s take a good friend of mine who recently developed a painful kidney stone, not her first. After a “lovely” trip to the ER where she came home with painkillers and anti-inflammatories (she dislikes taking drugs and typically avoids them at all costs), she tried to get educated about her condition. Being an intelligent woman, she wanted to get to the “root cause” of WHY she was continuing to develop these painful kidney stones. The ER doctor couldn’t answer that question. She doesn’t smoke, she is not remotely overweight, she drinks almost no alcohol and is, on the face of it, healthy. But is she? Can she be “perfectly” healthy when her body continues to make kidney stones? Obviously the answer is “no” and she realizes it. But in the hospital they ran a blood test and found her “healthy”… What a predicament. Her internet research revealed that kidney stones can come from eating a lot of meat,

Are you consuming too many high oxalate foods?

something she had been doing more so during the past 6 months. Yet the internet also spoke of the dangers of food containing oxalates, something found in spinach and nuts and seeds and green tea – some foods she had recently tried to increase to improve her health! The dilemma is obvious: What’s a person to do when the meat, vegetables, nuts, seeds, etc ALL can potentially cause the problem she’s so desperate to avoid? Stop eating? She considered, briefly, radically limiting her diet to something that wasn’t at all healthy. But can you blame her? Kidney stones are VERY painful and wishing to avoid such pain could cause you to feel a bit desperate. Let’s look at some facts about what truly causes kidney stones and whether those spinach smoothies are good or bad. As long as you don’t suffer from the following diseases, everything I’m about to say is valid. These diseases are: hypercalciuria type II and hyperoxaluria (primary and enteric). If

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

you haven’t been diagnosed with either of them, then read on. The good news is that there is no evidence that consuming green smoothies with spinach puts you at any increased risk for developing kidney stones. In fact, quite the contrary is the truth. While oxalates can definitely cause kidney stones, the vast majority of oxalates found within the human body (on the order of 80 to 90%) are produced from within the liver as a function of carbohydrate metabolism. In other words it’s not the high-oxalate foods you need to avoid, but rather the foods that CAUSE you to produce oxalates within the liver that prove problematic. The conditions required to precipitate out oxalates to form calcium-oxalate stones are quite specific and have no correlation to ingestion of spinach, other greens, nuts or seeds.

A daily probiotic is an excellent buffer against oxalates in the body.

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STEPS TO TAKE TO REDUCE RISK OF FORMING KIDNEY STONES: 1. Dehydration – too many Americans consume insufficient water. My friend admitted to falling into this category; she simply did not consume enough water. Water puts things into solution and

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

NUTRITION

One of the simplest healthy habits you can engage in is drinking enough water for adequate hydration.

insufficient water pulls things out of solution. Hydration is a big part of avoiding kidney stones. Consume ½ your body weight in ounces of clean water each day. 2. Acidity – the pH of the urine is determined by your diet. When you are too acidic you are more likely to form stones. What creates acidic urine? The consumption of refined carbohydrates and animal protein. What creates alkaline urine? Consumption of vegetables, fruits, nuts and seeds that are rich in natural sources of calcium, magnesium and potassium. In fact the one comment made by the hospital of my friend’s blood tests was that she was low in potassium. And no, that doesn’t mean you should just eat a lot of bananas! 3. Probiotics – I mentioned two conditions earlier and it is worth noting that even with either of those present, taking probiotics for two months reduced the saturation of the

urine to such a degree that stone formation was reduced 25%. Therefore in the presence of these conditions, ¼ cup of spinach, or its equivalent is still allowed daily, and adding a probiotic adds a protective buffer. 4. Listen to the experts… the REAL experts – the British Association of Urological Surgeons published, in concert with the international medical community across all specialties, the following: “Dietary advice to increase the consumption of fiber and reduce the consumption of sugar, refined carbohydrates and animal protein produced a significant reduction in the urinary excretion of calcium, oxalate and uric acid.” How do you follow this advice? Eat a plant based diet rich in vegetables, beans, nuts, seeds and avoid animal protein, sugar and refined grains. The best part of this advice is that is does a lot more than reduce your risk

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of kidney stones. It makes sense, doesn’t it, that what’s healthy for one part of your body would be healthy for ALL of your body? It certainly wouldn’t make sense that something that kept your kidneys happy would hurt your heart, your brain or some other organ. Well the good news is that it doesn’t work that way. The advice of avoiding animal protein, added sugar and refined carbohydrates, while staying hydrated and eating plenty of vegetables, fruit, nuts, seeds and beans, is advice that will also lessen your risk of cancer, obesity, heart disease, diabetes and autoimmune disease! See, that wasn’t too hard! If you have questions or need specific help improving a condition that you suffer with, you are always free to contact me to schedule a FREE phone consultation – call 408-733-0400. We specialize in root cause medicine. I look forward to hearing from you!

NUTRITION

TA K I N G J U S T A F E W vitamins CAN optimize the function of ALL your body’s systems. It’s true. But you have to know what to take and you have to know why these supplements work. That’s why I want to discuss one of the most important biochemical processes for long-term health and how you can keep it running at its very best with supplements and other measures. Unfortunately, many people suffer from one or more of the 8 factors that negatively impact this biochemical process, so problems in this area are widespread though many don’t realize they are suffering. The good news is that there are MANY things that you can do right now to optimize this critical biochemical process

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CHECK UP WITH DR. MARK HYMAN

Methylation is a key biochemical process that is essential for the proper function of almost all of your body’s systems. that may have a dramatic impact on your health. Here, I review the 8 factors that can lead to problems in this area, and outline 12 tips that will help you optimize this essential part of your biology. But first, I’d like to tell you about two of my patients with seemingly unrelated health problems that were actually caused by a breakdown in this biochemical process. And I want to share a study done on Chinese babies who had a birth defect known as spina bifida. You’ll be amazed at how all three — my two patients and these Chinese babies — were affected by the exact same thing.

WHAT AN ELDERLY GOLFER, A COLLEGE PROFESSOR, AND CHINESE BABIES HAVE IN COMMON One of my patients, Mr. Smith, was an 88-year-old businessman who didn’t let his age slow him down. He still golfed three times a week, worked two days a week, flew around the world in his private jet, and was “romantic” once a week with a wife 30 years his junior. He also loved his 6 ounces of vodka every night. Of course, he did have some health problems. Mr. Smith had been treated for mild heart disease. His doctor even recommended 800 mcg of folic acid and 250 mcg of vitamin B12 — megadoses by any standard. Mr. Smith also had a check-up at the

Mayo Clinic and was told that he was healthy, despite having mild anemia and large red blood cells. Yet he still complained of mild fatigue and trouble with his short-term memory. Plus, I noticed a slightly wide gait common in someone with poor balance. Then there was Mr. Jones, a Boston college professor who was 50 years old, fit, and lean but wore a worried look as he walked into my office. He recounted the sad tale of his 7 brothers. Four had died of a heart attack and three others had had bypass operations at a young age. Concerned about his own fate, he ate a low-fat diet, exercised regularly, didn’t smoke, had normal blood pressure and cholesterol levels, and took antioxidants and a multivitamin. Perhaps his only vice was the multiple Starbuck’s grande lattes he downed each day. Living under a constant state of impending doom, Mr. Jones came to me asking for a stress test to see how his heart was doing. Strange as it may seem, these two men reminded me of my time in China. When I lived in Beijing, a study was done on a group of women in Harbin, the northern most industrial city

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

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

in the Gobi desert, just north of Beijing. It seemed that there was an unusually high rate of birth defects in the area, specifically spina bifida. The Chinese have a tradition of holding weddings during the Chinese New Year in February. In Harbin, many of the babies born 9 months later had birth defects. This study sought to determine what the link was and found that the major factor was the lack of fresh greens or vegetables in the Gobi desert in the middle of winter. Interestingly, these Chinese babies, Mr. Smith, and Mr. Jones all have something very important in common. They all have inadequate levels of specific vitamins, either acquired or genetic, and their methylation systems are not working properly as a result. I’ll explain more about what “methylation” is in a second. First let’s analyze the similarities in these cases. Take Mr. Smith. Our romantically active 88-year-old took high doses of B vitamins. But he still had very high levels of homocysteine and methylmalonic acid — indicators of folic acid and B12 deficiency. Mr. Jones had similar problems. Our college professor had a genetically sluggish metabolism of homocysteine which caused extremely high levels of this toxic amino acid to build up in his blood. This was the likely cause of all the heart disease in his family. Again we see a similar set of problems in those Chinese babies. Their mothers were conceiving in the middle of winter — when their folate intake was low from the absence of fruits and vegetables. This is what triggered such a high rate of birth defects.

The common link in all three of these cases is a problem with methylation. Let me tell you more about that that actually means.

WHAT IS METHYLATION? Methylation is a key biochemical process that is essential for the proper function of almost all of your body’s systems. It occurs billions of times every second; it helps repair your DNA on a daily basis; it controls homocysteine (an unhealthy compound that can damage blood vessels); it helps recycle molecules needed for detoxification; and it helps maintain mood and keep inflammation in check. To keep methylation running smoothly you need optimal levels of B vitamins. Without enough B vitamins methylation breaks down, and the results can be catastrophic. In these cases we see more birth defects like spina bifida (as with the Chinese babies), more cases of Down’s syndrome, and more miscarriage. A breakdown in methylation also puts you at higher risk for conditions like osteoporosis, diabetes, cervical dysplasia and cancer, colon cancer, lung cancer, depression, pediatric cognitive dysfunction (mood and other behavioral disorders), dementia, and stroke. And like Mr. Smith and Mr. Jones, you may be at higher risk for cardiovascular disease. To avoid all of these problems, the key is to maximize methylation. That means avoiding the things that cause your methylation to break down, testing to find out how well your methylation is working, and including the things that support proper methylation. Let’s look at how to do that.

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There are many things that you can do right now to optimize health as you age.

CHECK UP WITH DR. MARK HYMAN

8 FACTORS THAT AFFECT YOUR METHYLATION PROCESS

1. Genetics – Like an estimated 20 percent of us, you could be genetically predisposed to high homocysteine. 2. Poor diet – The word “folate” comes from “foliage.” You need to eat plenty of leafy greens, beans, fruit, and whole grains to get adequate levels of vitamins B6 and B12, betaine, and folate. Egg yolks, meat, liver, and oily fish are the main dietary sources of vitamin B12 — so long-term vegan diets can be a problem. Plus, certain compounds can raise levels of homocysteine and deplete the B vitamins. These include excess animal protein, sugar, saturated fat, coffee, and alcohol. Irradiation of food depletes nutrients, so foods treated this way may be lower in B vitamins, too 3. Smoking – The carbon monoxide from cigarette smoke inactivates vitamin B6. 4. Malabsorption – Conditions like digestive diseases, food allergies, and even aging can reduce absorption of nutrients. 5. Decreased stomach acid – Aging and other conditions can reduce stomach acid — and therefore absorption of vitamin B12. 6. Medications – Drugs like acid blockers, methotrexate (for cancer and arthritis and other autoimmune diseases), oral contraceptives, HCTZ (for high blood pressure), and Dilantin (for seizures) can all affect levels of B vitamins. 7. Other conditions – These include hypothyroidism, kidney failure or having only one kidney, cancer, and pregnancy. 8. Toxic exposures – Some toxins can interfere with vitamin production. Watch out for these factors and you will go a long way toward protecting your methylation.

MEASURING YOUR OWN METHYLATION PROCESS To find out if your methylation process is optimal, ask your doctor for the following tests: • Complete blood count – Like our friend Mr. Smith, large red blood cells or anemia can be a sign of poor methylation. Red blood cells with a mean corpuscular volume (MCV) greater than 95 can signal a methylation problem. • Homocysteine – This is one of the most important tests you can ask for. The normal level is less than 13, but the ideal level is likely between 6 and 8. • Serum or urinary methylmalonic acid – This is a more specific test for vitamin B12 insufficiency. Your levels may be elevated even if you have a normal serum vitamin B12 or homocysteine level. • Specific urinary amino acids – These can be used to look for unusual metabolism disorders involving vitamins B6 or B12 or folate, which may not show up just by checking methylmalonic acid or homocysteine.

12 TIPS TO OPTIMIZE YOUR METHYLATION PROCESS Just as there are many causes of poor methylation, there are lots of things that support its proper functioning. Here’s how to maximize methylation — and prevent conditions like heart disease, cancer, dementia, depression, and more. 1. Eat more dark, leafy greens – You want to eat l cup a day of vegetables like bok choy, escarole, Swiss chard, kale, watercress, spinach, or dandelion, mustard, collard, or beet greens. These are among the most abundant sources of the nutrients needed for optimal methylation. 2. Get more Bs in your diet – Good food sources include sunflower seeds and wheat germ (vitamin B6); fish and eggs (vitamin B6 and B12); cheese (B12); beans

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

and walnuts (vitamin B6 and folate); leafy dark green vegetables; asparagus, almonds, and whole grains (folate); and liver (all three).

idants protect you from homocysteine damage. Also make sure you support methylation with supplements like magnesium and zinc.

3. Minimize animal protein, sugar, and saturated fat – Animal protein directly increases homocysteine. Sugar and saturated fat deplete your body’s vitamin stores.

12. Supplement to help support proper homocysteine metabolism – Talk to your doctor to determine the best doses and forms for you.

4. Avoid processed foods and canned foods – These are depleted in vitamins. 5. Avoid caffeine – Excess amounts can deplete your B vitamin levels. 6. Limit alcohol to 3 drinks a week – More than this can deplete your B vitamin levels. 7. Don’t smoke – As noted above, smoking inactivates vitamin B6. 8. Avoid medications that interfere with methylation – See notes on this above. 9. Keep the bacteria in your gut healthy – Take probiotic supplements and use other measures to make sure the bacteria in your gut are healthy so you can properly absorb the vitamins you do get.

HERE ARE A FEW SUGGESTIONS: Folate (folic acid): Amounts can vary based on individual needs from 200 mcg to 1 mg. Some people may also need to take preformed folate (folinic acid or 5 formylTHF) to bypass some of the steps in activating folic acid

disease. Oral vitamin B12 isn’t well absorbed; you may need up to 1 or 2 mg daily. Ask your doctor about B12 shots Betaine: This amino acid derivative is needed in doses from 500 to 3,000 mg a day, depending on the person

Vitamin B6: Take 2 to 5 mg a day. Some people may need up to 250 mg or even special “active” B6 (pyridoxyl-5-phosphate) to achieve the greatest effect. Doses higher than 500 mg may cause nerve injury

By working to optimize your methylation you can protect yourself from virtually all the so called “diseases of aging.” When you do, you will be well on the road to lifelong vibrant health.

Vitamin B12: Doses of 500 mcg may be needed to protect against heart

To your good health, Mark Hyman, M.D.

10. Improve stomach acid – Use herbal digestives (bitters) or taking supplemental HCl. 11. Take supplements that prevent damage from homocysteine – Antiox-

We can prevent conditions like heart disease, cancer, dementia, depression, and more.

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FOOD / DECEMBER

g in between, From breakfast to dessert, with everythin like Sweet this issue is brimming with old favorites pping to new Potato Casserole with Marshmallow To Pork Loin. twists on the holiday with Orange Glazed w and betterHealthy dishes like Italian Zucchini Sla fect partners for-you paleo cutout cookies will make per r dishes this year. with some of the holiday season’s heavie de Hot Don’t forget to make a cup of Homema for Cocoa from our indulgent mix to set out Santa on Christmas Eve! you’ll be And when the New Year rolls around, recipes all set with our Happy New Year meal tes like with a healthy twist on traditional favori black eyed peas, greens and yams. Enjoy the food and enjoy the season and

all its glory!

Merry Christmas and Happy New Year!

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Pappardelle’s has been producing handmade, small batch craft artisan pasta since 1984. Quality & culinary creativity are our hallmarks.

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We stringently adhere to the “old-world” pasta making techniques (such as the use of bronze dies and meticulous 2+ day slow drying) and have been using only high-quality, all natural ingredients well before before it became the latest buzzword.

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We pioneered the flavor-infused pasta industry in the US, marrying ‘newer world’ flavor inspirations with our old world quality techniques and continue to be an innovator & leader. We currently stock over 90 internationally inspired pasta flavors, 15 of which are gluten-free, and add about 6-10 new flavor and grain combinations every year.

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Our tagline for our gluten-free pasta is "One family, one meal." That's because our gluten-free pasta is practically indistinguishable from our high quality gluten-based pasta. It is never bland and mushy, like most other companies' gluten-free pasta. Families will no longer feel compelled to make different meals for their gluten intolerant/sensitive and gluten-tolerant family members. Plus, they get the added dimension of culinary fun with our flavors.

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Our mission simply put is “the relentless pursuit of perfect pasta” for the ultimate customer experience. We truly believe you will enjoy the Pappardelle's difference! pappardellespasta.com

FOOD

Holiday Eggs Benedict A great way to use those holiday meal leftovers, stuffing subs as the English muffin and shredded turkey goes on top of that. Along with the traditional toppings – runny egg and quickfix “hollandaise” – this will be a breakfast to remember.

INGREDIENTS

• 2 cups leftover gluten-free stuffing • 1 cup shredded leftover cooked turkey • 4 eggs, cooked over easy • 3 Tablespoons mayonnaise • 1 teaspoon lemon juice • Pinch of salt • Pinch of white pepper • Salad greens, optional for side salad or garnish

DIRECTIONS

Whisk mayonnaise, lemon juice, salt and pepper together in a small bowl; set aside. Preheat oven to 400F. Divide stuffing into four ½-cup portions, shaping into a patty. Place stuffing patties on greased baking sheet and bake 15 minutes. When patties are finished baking, remove from oven and transfer to serving plates, then top with shredded turkey, cooked over easy egg and drizzle with “hollandaise” sauce and side salad.

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FOOD

Cranberry Walnut Upside Down DAIRY-FREE

Cake

Cranberries are rich in antioxidants and add a festive zing to seasonal dishes! Buy extra and freeze them for using all year.

INGREDIENTS FOR THE TOPPING:

• ¼ cup coconut oil (or dairy-free butter substitute) • 3/4 cup brown sugar, firmly packed • 2 cups fresh cranberries • 1 cup chopped walnuts • 1 teaspoon ground cinnamon FOR THE CAKE:

• 1 ½ cups gluten-free flour blend (like King Arthur Multipurpose Gluten-Free blend)

• 1 ½ teaspoons baking powder • 1 teaspoon baking soda • ½ teaspoon ground cinnamon • ½ teaspoon salt • ½ cup coconut oil, room temperature (soft) • ¾ cup sugar • 2 eggs • 1 teaspoon pure vanilla extract • ¾ cup milk + 1 Tablespoon vinegar

Add the brown sugar and stir. Add cranberries, walnuts and cinnamon. Stir, and remove from heat. Set skillet aside while you mix the cake batter in a mixing bowl. Whisk dry ingredients together in a mixing bowl, then add remaining ingredients, stirring until batter is smooth. Spoon batter over cranberry/walnut topping in skillet, then bake 30 minutes. Remove pan from oven and cool completely in skillet. To serve, loosen cake at edges with a knife, then place a large plate over skillet, carefully flip pan over, holding both the plate and the skillet, so that the cake comes out onto the serving plate with the cranberry/walnut side up. Serve with dairy free vanilla ice cream or dairy free whipped topping, if desired.

INSTRUCTIONS

Preheat oven to 350F. To prepare the topping, place a 10 inch skillet over medium heat and melt coconut oil so that it coats the skillet.

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FOOD

Hot Cocoa

COCO

A P O

HOMEMADE

Mix

COMBINE THE FOLLOWING INGREDIENTS IN A LARGE GLASS CONTAINER WITH A TIGHT FITTING LID AND SHAKE TO BLEND: • 6 ounces baking chocolate, finely grated • 1 cup cocoa powder • 1 cup granulated sugar • 6 tablespoons powdered milk • ¼ teaspoon salt For 1 serving, combine the following in a mug and stir: • 1 cup hot milk or water • 3 tablespoons Homemade Hot Cocoa Mix FUN EXTRAS: • Garnish your cup of cocoa with a peppermint stick for stirring. • Add a pinch of cinnamon to your cup for a Mexican hot chocolate. • Top piping hot cups of cocoa with whipped cream and grated chocolate. • Add mini marshmallows to hot cocoa. ENTERTAINING TIP: If you’re having guests for the holidays, make the mix and combine it with 6 cups of milk and 6 cups of hot water in your slow cooker and turn on low until heated through. Stir, then turn to the warm setting for serving. Keep covered.

Makes approximately 3 ½ cups of mix, enough for 12 servings.

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FOOD

Lemony Pattypan Squash BY L I S I PA R S O N S

AND ZUCCHINI WITH CAPERS

Recipe Yields: 4 servings Active Time: 35 minutes

INGREDIENTS:

A beautiful tangy side dish that will compliment all of your meals this holiday season.

• 16oz pattypan squash • 10oz baby zucchini • Juice and zest from two lemons • 2 teaspoons fresh thyme chopped • 4 tablespoons capers drained and rinsed • 2 tablespoons coconut oil melted • 1 teaspoon sea salt • 1 teaspoon black pepper

DIRECTIONS: Place squash and zucchini in a bowl and coat well with coconut oil. Add thyme, salt and pepper. Bake for 25-30 minutes or until squash are slightly tender. Once cooked, remove from heat and add capers, lemon zest and lemon juice.

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FOOD

Roasted Butternut BY L I S I PA R S O N S

RED

SQUASH SOUP

A savory soup that will be the star of your holiday dinner menus this year.

Recipe Yields: 6 servings Active Time: 45 minutes

INGREDIENTS

• 2 whole butternut squash • 6 sweet dumpling squash • 2 red pears • 2 large leeks • 2 clove of garlic finely chopped • 4 cups vegetable broth • ¾ cup canned coconut milk • 2 teaspoons sea salt • 1 teaspoons black pepper • ½ cup coconut oil • Pomegranate arils for garnishing

enough to touch, remove all of the squash from the skins and place in skillet with pears and leeks, sprinkle with slat and pepper and cook until well combined.

Place squash cut side up on a baking sheet lined with parchment paper and brush with ¼ cup coconut oil.

Transfer squash mixture to a large pot and add vegetable broth and simmer on medium heat while mashing the squash and pears together to obtain a smooth mixture.

Bake squash until tender, about 45-60 minutes.

Reduce heat to low and slowly stir in the coconut milk.

While squash is cooking dice pears and chop leeks into small pieces and place into skillet with remaining coconut oil and chopped garlic and cook until softened.

You can use an immersion blender to further smooth the mixture or you can remove from heat and pour into a high speed blender or food processor. Alternatively, you can serve the soup chunky if you prefer.

Once squash is fully cooked remove from oven and when it is cool

Garnish with pomegranate arils.

DIRECTIONS: Preheat oven to 450F. Cut squash in half and remove all seeds.

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FOOD

Orange Glazed

PORK LOIN

INGREDIENTS

• 3 or 4 pound pork loin • ½ cup orange marmalade • ½ cup brown sugar • 2 Tablespoons mustard • 2 cloves garlic, chopped • Whole cloves

INSTRUCTIONS

Preheat the oven to 350F. Place pork, washed and patted dry, in a deep roasting pan, fat side up. (If cooking more than one loin at once, use a pan to accommodate the meat

If you’re feeding a smaller crowd, or if you just want to go a non-traditional route, try a lean, glazed pork loin this Christmas. For feeding a larger gathering, roast more than one loin in the same pan, just double the glaze recipe so there’s enough to cover both pieces of meat. with a few inches of space between the pieces). Score the fat on the meat in a criss-cross pattern and insert a clove at each intersection of the cuts.

ORANGE MARMALADE

Bake 1 to 1 ½ hours, depending on the size of the loin. Internal temperature should reach 145F. Allow the meat to rest 10 minutes before slicing and serving.

Combine glaze ingredients, stir and cover meat completely.

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FOOD

Cheesy Broccoli Casserole Makes 8 servings

TS NUTMEG

INGREDIENTS

• 4 cups broccoli florets • 1 medium onion, finely chopped • 2 Tablespoons butter • 2 Tablespoons oil • 6 large eggs • 1 cup milk • 2 cups shredded cheddar cheese, divided • 1 teaspoons salt • ½ teaspoon black pepper • Dash or two of nutmeg

INSTRUCTIONS

Preheat oven to 350F and grease a large casserole dish (2 or 3 quart size).

Heat butter and oil in a large skillet over medium heat and add broccoli and onion. Cook until tender. Set aside cooked broccoli/onion mixture. In a mixing bowl, whisk eggs and milk together and add 1 ½ cups of the cheddar, the salt, pepper and nutmeg. Pour mixture into prepared pan, top with remaining ½ cup cheese and bake for 40 minutes, until center is set and top is browned. Cool 15 minutes before serving.

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B R O CCO L I F LO

D DE

CHEDDAR CHE ES

Everyone will love broccoli at this year’s holiday dinner because this cheesy dish is irresistible!

FOOD

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FOOD

Italian

Zucchini BY L I S I PA R S O N S

Slaw A colorful delicious addition to any table for any holiday. Recipe Yields: 4 servings Active Time: 30 minutes

INGREDIENTS

• 1 zucchini shredded • 1 yellow squash shredded • 1 teaspoon dried fennel seed • 1 teaspoon crushed red pepper flakes • 2 tablespoons sun dried tomatoes packed in olive oil • 2 tablespoons coconut oil • ½ teaspoon sea salt • ½ teaspoon black pepper • 1 teaspoon chopped garlic

DIRECTIONS

Heat coconut oil in a skillet over medium heat add garlic, salt & pepper and cook until garlic is slightly soft. Add remaining ingredients stirring constantly until zucchini and squash are tender.

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

Take a break from traditional cabbage based slaw and put nutritious zucchini in your next slaw salad!

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Entertaining Tip: Can be made up to 3 days ahead and refrigerated until ready to serve.

CHERRY CRANBERRY SAUCE Put a twist on the classic and don’t dare reach for a can! Adding sweet cherries to tart cranberries in this homemade version of cranberry sauce adds flavor and an extra touch of sweetness to balance out the cranberries. 46

INGREDIENTS

• 1 large bag of fresh cranberries (about 4 cups), rinsed well • 2 cups sweet cherries, pitted (these are easily found in the frozen fruits section of your grocery store if fresh aren’t available where you are) • 1 cup sugar • 1 cup water • ½ teaspoon cinnamon • Pinch of salt

INSTRUCTIONS

Place all ingredients in a large saucepan over medium heat.

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Cook until mixture comes to a boil, stirring occasionally to help dissolve sugar. When the mixture boils, the cranberry skins will begin to pop. Once the berries pop, reduce the heat and cook until mixture thickens, about 15-20 minutes, stirring occasionally. Pour mixture into a heat safe glass dish and cool to room temperature; it will thicken as it cools. If you prefer serving the sauce cold, cover and chill for 2 hours.

FOOD

Old Fashioned

Ginger Cookies You can make these cookies crisp or soft by varying the cooking time. For crisper cookies, cook a minute or two longer.

INGREDIENTS

• ¾ cup butter (or dairy-free butter substitute) • 1 cup granulated sugar • 1 egg • ¼ cup molasses • 2 cups gluten-free flour (like King Arthur Multipurpose Gluten Free Blend) • 1 tablespoon ground ginger • 1 teaspoon ground cinnamon • 2 teaspoons baking soda • ½ teaspoon salt

• Additional sugar, place in a small bowl for rolling dough balls before baking

INSTRUCTIONS

Preheat your oven to 350F and line baking sheets with parchment; set aside. In a mixing bowl, cream butter and sugar until smooth. Add egg and molasses, beating until mixture is smooth. In a separate bowl, whisk together the dry ingredients (except decorative sugar) and then add dry ingredient mixture to the butter/sugar mixture and stir. The dough will be stiff. Shape the dough into small balls (about 1-inch diameter) and roll in the additional sugar. Space balls of dough 2 inches apart on the prepared baking pans. Bake 8 to 10 minutes, depending on how soft or crisp you want your cookies. Cook on the pan before transferring to a serving tray.

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FOOD

Sweet Potato Casserole

WITH M A R S H M A L L OW TOPPING M

E SH

WEE D S

T P OTA T

If you cook your own sweet potatoes to mash, you will need about 3 pounds of potatoes to equal 6 cups mashed. You can use canned sweet potatoes (yams) if you prefer, just drain and rinse before mashing. Make mashing sweet potatoes easier and get a smoother finished product by processing them in your food processor until smooth.

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FOOD

INGREDIENTS

• 6 cups cooked, mashed sweet potatoes • ½ cup milk • ½ cup brown sugar, firmly packed • ¼ cup butter, melted • 1 teaspoon vanilla extract • 1 teaspoon ground cinnamon • 2 eggs, beaten • 2 cups mini marshmallows

INSTRUCTIONS

Preheat the oven to 350F and grease a 2-quart casserole.

In a mixing bowl, combine mashed sweet potatoes, milk, sugar, melted butter, vanilla extract, cinnamon and eggs and stir until smooth. Pour mixture into prepared pan and bake 30 minutes. Remove from oven and top with marshmallows, carefully pressing marshmallows gently into the hot potato mixture. Return to the oven and cook until the marshmallows are toasted, about 5 to 10 more minutes. Remove casserole from the oven and cool for 10 minutes before serving.

This old fashioned holiday favorite is worth the splurge! Serve it as a side with the meal, or as a warm dessert with coffee after the feast. Either way, it’s sure to please!

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FOOD

Make a double batch and freeze half the meatballs in a single layer on a cookie sheet. Remove to freezer zip top bags when solid so that you can remove just the amount you need when guests drop in.

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FOOD

Cranberry Meatballs SLOW COOKER

E NB

RRI

Shape into equal portions (20 or 30 portions, depending on how large you want the meatballs to be), making each portion into a ball. Place meatballs on a baking sheet and bake at 350 10 minutes to set (they will not be fully cooked, but will finish cooking in the slow cooker. FOR THE SAUCE AND GROUND BEEF

INGREDIENTS F O R T H E M E AT B A L L S :

• 1 pound ground beef • ½ cup gluten-free bread crumbs (like Schar) • 1 egg • ½ teaspoon salt • ¼ teaspoon pepper FOR THE SAUCE:

• 1 bottle chili sauce • ¼ cup whole berry cranberry sauce • 1 Tablespoon mustard • 1 teaspoon onion powder

INSTRUCTIONS F O R T H E M E AT B A L L S :

Combine ingredients in a mixing bowl and mix until well blended.

TO F I N I S H M E AT B A L L S :

Combine sauce ingredients in your slow cooker and stir. Add meatballs and gently stir to coat with sauce. Cover slow cooker and cook on low for 3-4 hours or until meatballs are cooked through.

Don’t forget to pick up toothpicks for spearing! Each pound of meat makes approximately 20 – 30 cocktail portion meatballs, depending on how large you make them. Adjust recipe accordingly for the number of guests you are serving.

For your casual holiday party, make a big batch of these meatballs and get ready to have everyone gathered around the slow cooker! DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

A traditional cookie cut out recipe that is paleo approved and can be used to make your cut out cookies all year long. These are fun to make, fun to decorate and fun to eat.

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

FOOD

Paleo Holiday Cutout BY L I S I PA R S O N S

BAK

ING

W D

F LO U R

Recipe Yields: 18 servings*

D ON

Active Time: 30 minutes

INGREDIENTS:

• 1 ½ cup almond flour • ¾ cup coconut flour • 1 ½ teaspoons grain free baking powder • 4 tablespoons coconut oil • 4 tablespoons canned coconut milk • 1 large egg INGREDIENTS FOR FROSTING:

• ¾ coconut butter • 1 teaspoon coconut oil • 1 tablespoon carrot juice

DIRECTIONS:

1. Preheat oven to 375F. Combine dry ingredients in one bowl and mix well. Place egg in a small dish and gently mix with a fork. Pour dry ingredients and remainder of ingredients along with the egg into your food processor and blend until a

dough ball is formed (dough may be slightly crumbly).

baking sheet lined with parchment paper.

Pour dough onto a piece of parchment paper lightly coated with coconut oil.

Bake for 10-12 minutes or until cookies are set. (Baking time will vary depending on the size of your cookies)

Place a second piece of parchment paper lightly coated with coconut oil directly on top of the dough. Use a rolling pin to roll the dough flat (about 1/8”) and this will press any crumbly pieces of the dough together forming one solid piece. Cut out cookies with favorite cookie cutters. Transfer cookies with a spatula to a

DIRECTIONS FOR FROSTING:

Combine coconut butter, coconut oil and carrot juice in a blender and mix until well combined.

*Servings will vary depending on the size of cookie cutters you use.

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H O L I D AY T I P S

COURTESY OF COOKIE CUTTER KINGDOM WHERE YOU CAN FIND OVER 200 H O L I D AY C O O K I E C U T T E R S !

How to Make Your Own Disposable

Icing Bags 1. Cut a square of waxed paper about 5 inches by 5 inches. Later on, you can adjust the size of your waxed paper squares according to how much icing you’ll use. 2. Roll the square of paper around your hand, twisting to form a cone shape. Try to create a cone that comes to a closed point rather than one with an opening at the base. Secure the edges with a piece of masking or drafting tape. (Clear or cellophane tapes will pull away from the waxed surface.)

QUICK

To decorate like a real pro, never squeeze the middle of the icing bag— instead, twist the top tighter to press out more icing. Just don’t squeeze too hard, or the cone could burst!

3. Bend back the top edges of your piping bag slightly to prevent frosting from getting all over the outside of the bag as you fill it. Spoon in royal icing. (You can find a great Royal Icing recipe in our November issue!) 4. Fold the top edges of the piping bag back up, and twist the top gently until icing is pressed down to the point of the cone. This creates a seal and prevents icing from squirting out onto your hands. Then snip off the end and start decorating! Happy Cookie Decorating!

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A Natural

BEAUTY

mykind Organics vitamins are Certified USDA Organic,

NON GMO

Non-GMO Project Verified, Vegan and Gluten Free made

VER

Project I FI E D

no ngmoproject.org

from more than 30 whole foods, fruits and vegetables.

“I searched for certified organic, Non-GMO Project Verified, whole food supplements for years and could not find one that I would take, let alone recommend to anyone. I was surprised they didn’t exist and went looking for a partner to create them. I teamed up with Garden of Life because we share the same vision of bringing the highest-quality vitamins (unlike many that are derived from petroleum chemicals and synthesized in labs) to families everywhere. I wanted to take a multi from the same types of organic, nutritious foods I eat in my daily diet. I didn’t want a bottle of chemical isolates dressed up with organic fluff. The multi that I wanted to take didn’t exist, so that is why we created mykind Organics.” Alicia Silverstone Actress , NY Times Best-Selling Author, Health Advocate

Empowering Extraordinary Health®

H O L I D AY T I P S

How to Pack

Cookies for Shipping Here are out best tips for sending homemade love across the miles during the holidays!

1 – If possible, wrap cookies individually in wax paper or plastic for extra freshness. 2 – Use an airtight container for packing cookies. 3 – Pack the inner gift box (the airtight container) inside an outer shipping box. This provides an extra line of defense against the tossing about packages endure. 4 – Add a layer of bubble wrap or packing paper between the inner and outer boxes. 5 – Choose cookies that are sturdier like shortbread, crispy cookies, and bar

cookies that can be snugly wrapped to withstand shipping. 6 – Avoid shipping cookies that require being refrigerated. 7 – Place heavier cookies (like shortbread) on the bottom of your inner shipping box and layer lighter weight cookies on top. 8 – Secure your outer box well with tape and mark the box “Fragile” and/or “Perishable”. 9 – Consider using Express Mail if time is short, or if you’re sending cookies that are best eaten right away.

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HAPPY NEW YEAR

The next time we come together, it will be a New Year, so we can’t say good-bye to 2015 without leaving you with a nourishing, traditional meal to ring in the new. On the following pages, find the essential recipes you need to bring good luck, good fortune and good health with protein and fiber-rich black eyed peas, braised greens and super food whipped yams! Serve these traditional dishes on New Year’s Day in this easy, delicious menu:

MOCK MIMOSAS

Combine sparkling water with freshly squeezed orange juice and add a maraschino cherry.

EASY APPS

Serve gluten-free crackers and your favorite cheeses with fresh grapes while you put the finishing touches on the main dishes.

TRADITIONAL MEAL

Cajun Black Eyed Peas Brasied Greens with Onions & Tomatoes Healthy Whipped Yams

DESSERT

Brew a pot of coffee and serve leftover holiday cookies and treats to finish your New Year’s Day meal!

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INNOVATIVE EDUCATION + FOOD + HEALTHCARE

CeliacCentral.org the go-to place for information on celiac disease and the gluten-free diet

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

Serve protein rich black eyed peas over rice for a complete protein dish for your vegetarian guests!

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

FOOD

Cajun Black Eyed Peas SC

RECIPE COURTESY OF MARK HYMAN, MD

I LL

YIELD: 4 Servings PREP: 15 mins COOK: 30 mins READY IN: 45 mins

INGREDIENTS

• ⅓ Cup Red Onion • 7 Stalks Green Onions or Scallions • 3 Tablespoons Fresh Cilantro • 4 Teaspoons Poblano Pepper • 2 Cloves Garlic • 1 Tablespoon Olive Oil • ¾ Cup Ultrabroth organic vegetable broth • 2 Cans (15 ounces each) Black Eyed Peas

Black eyed peas are a traditional food eaten for good luck in the New Year. Paired with plenty of dark leafy greens, they are said to bring good fortune in the coming year! • 1 Tablespoon Lemon Juice • ½ Teaspoon Cayenne Pepper • ⅛ Teaspoon Red Pepper Flakes crushed • Sea Salt to taste

INSTRUCTIONS

Dice by hand or food processor the red onion, green onion, cilantro and poblano pepper. Mince the garlic. In a large pot heat olive oil over medium heat until hot. Add all onions, garlic, and poblano pepper. Sauté the vegetables for 2–3 minutes until aromatic then add the vegetable broth.

Pour beans from can into strainer and rinse with cold water. Add the beans, lemon juice, and all spices and herbs to the vegetable broth. Simmer 20–25 minutes while stirring occasionally until beans and vegetables are soft. Remove from heat and either enjoy warm or chill and serve.

DECEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Braised Greens RECIPE COURTESY OF DR. MARK HYMAN

with Red Onion

A N D SU N-D R I E D T O M AT O E S

YIELD: 4 Servings PREP: 5 mins COOK: 10 mins READY IN: 15 mins

INGREDIENTS

• ½ Red Onion sliced • 2 Tablespoons Sun-dried Tomatoes sliced • 4-6 Cups Greens thinly sliced (any combination of kale, chard, and collard greens works well) • ½ Cup Water • 1 Tablespoon Extra Virgin Olive Oil • Splash Balsamic Vinegar optional

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

INSTRUCTIONS

Place onions, tomatoes, and greens in sauté pan with water. Bring to a boil, then reduce to simmer on low until greens are soft. Splash with olive oil and balsamic vinegar before serving.

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HAPPY NEW YEAR

Healthy Whipped RECIPE COURTESY OF DR. MARK HYMAN

YIELD: 4 Servings PREP: 5 mins COOK: 20 mins READY IN: 25 mins

INGREDIENTS

• 3 Small to Medium Yams • 2 Tablespoons Extra Virgin Olive Oil • 1 Pinch Sea Salt

INSTRUCTIONS

Wash the yams and place in a large pot. Cover with water and bring to a boil. Reduce to low and simmer for 15-20 minutes until the yams are soft yet not mushy.

Remove the yams from the water and set aside to cool until you can handle them.

Yams

Using a knife or your fingers, remove the skin. Remove the water from the pot and place the yams back in the pot, add the olive oil and salt, and mash with a fork or potato masher.

/ FOOD SOLUTIONS MAGAZINE / DECEMBER ISSUE

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

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