Food Solutions Magazine Nov 2014

GLUTEN FREE

FOOD SOLUTIONS NOVEMBER 2014 ISSUE

FOOD

TRADITIONAL FAVORITES &

VEGETARIAN THANKSGIVING PALEO DESSERTS & MORE! NUTRITION

CHECK UP WITH MARK HYMAN, MD

THE SIMPLE BLOOD TEST THAT COULD SAVE YOUR LIFE

SCIENCE

LINGERING SYMPTOMS OF CELIAC?

IT COULD BE YEAST ALLERGY!

FOOD

5 ESSENTIAL TIPS FOR A GLUTEN FREE THANKSGIVING

NUTRITION

5 STRATEGIES FOR WINNING THE BATTLE OF THE BULGE

Editor’s Letter................................................................................................... 4 Contributors...................................................................................................... 6 Letters to Editor................................................................................................ 8 What You Need to Know about Crohn’s Disease.........................................11 Can You Lose Weight on a Gluten-Free Diet?...............................................16 Check Up with Dr. Mark Hyman....................................................................18 Get Fresh! with Wild Rice...............................................................................23 Hurry Up Healthy: Tips for Cooking Ahead....................................................24 A Spirited Debate: Grain-Based Spirits on a Gluten-Free Diet....................26 7 Steps to Make Being Healthy a Habit........................................................28

table of contents

32

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FOOD

SCIENCE

It’s holiday time and we have the recipes you need to enjoy a relaxing gluten-free Thanksgiving with recipes for a traditional Thanksgiving, a vegetarian holiday meal and even desserts suitable for paleo diets!

FSM Advisory Board Member, Leigh Reynolds shares the research regarding why celiac patients are twice as likely to have coronary artery disease.

NUTRITION

Dr. Mark Hyman tells us about the blood test that could save our life and how widespread inflammation is the culprit to many of our health issues.

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BEAUTIFUL YOU

For a flawless gluten-free Thanksgiving, or any holiday, follow our essential tips!

62

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

Be a Gracious Diner................................................................................. 30

Our Monthly Contributors............................................................................ 6

Your Favorite Thanksgiving Recipes and More...................................... 32

Letters to the Editor..................................................................................... 8 Celiac disease and Coronary Artery Disease Connection...................... 10 The Connection between CD and Yeast Allergy...................................... 14 Check Up with Dr. Mark Hyman............................................................... 16 Gearing up for a Healthy Holiday with author Sherry Strong................. 20

An Interview with Cookbook Author, Jeanne Savage............................. 54 Our Editor’s Picks..................................................................................... 56 Bonus Recipe: Gluten-Free Cutout Cookies!..........................................58 5 Essential Tips for a Gluten Free Thanksgiving.................................... 60

Is Your Wine Vegan?................................................................................. 23

Quick & Easy No Cook Appetizers........................................................... 61

5 Strategies for Winning the Battle of the Bulge.................................... 24

Beautiful You: Fall Trends........................................................................ 62

Seasonal Favorite: Cranberries................................................................ 26

Your Food Solutions................................................................................. 66

NOVEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

3

GLUTEN FREE

letter from the editor

FOOD SOLUTIONS EDITOR IN CHIEF Gigi Stewart gigi@FoodSolutionsMag.com CREATIVE DIRECTOR Socrates Gomez mail@socratesgomez.com COPY EDITOR Jody Baratz jody@FoodSolutionsMag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon DIRECTOR OF PRODUCTION Joe Alexander Production@FoodSolutionsMag.com

The holidays are upon us and it’s the perfect time to take off to the kitchen and whip up those family favorites! This month, I’m so pleased to bring you an issue filled with delectable dishes from our talented chefs to suit every palate.

From a full traditional spread to a vegetarian feast that will leave your guests feeling satisfied to indulgent tasting desserts that are just a bit better for you, we have it all!

We even have a special sneak peek at the perfect holiday cutout cookies from acclaimed cookbook author, Jeanne Sauvage. You can learn from Jeanne’s tried and true baking tips in our interview on page 52.

And as always, we’ve filled this issue with useful fact-based information

WEB DEVELOPER Dmitry Bogorodskiy DIRECTOR OF DATA MANAGEMENT David Greenfeld David@FoodSolutionsMag.com PUBLISHER Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING Advertising@FoodSolutionsMag.com 561.450.8808 ACCOUNTING accounting@FoodSolutionsMag.com

about living with celiac disease, food allergies and related health issues

ARTICLE SUBMISSIONS Articles@FoodSolutionsMag.com

from trusted voices like Mark Hyman, MD, Aviva Romm, MD and more.

INFORMATION REQUESTS

Sit back, relax and enjoy this issue, and this holiday season!

Info@FoodSolutionsMag.com

CONTRIBUTING WRITERS

From the Food Solutions family to yours, Happy Gluten-Free Thanksgiving!

Mark Hyman, MD Chef Lisi Parsons Kavita Kaul Aviva Romm, MD Cynthia Rudert, M.D., F.A.C.P. Sherry Strong

ADVISORY BOARD

Gigi Stewart, M.A. Editor in Chief

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

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/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

contributors

chronic illness through a ground-

training program. He is also on the

Grolsch, Puma and Honda behind

breaking whole-systems medicine

Board of Advisors of Memhet Oz’s

her, her work can also be found in

approach known as Functional

HealthCorps, which tackles the

publications such as Creem

Medicine. He is a family physician,

obesity epidemic by “educating the

magazine, Filler magazine, Genlux,

an eight-time New York Times

student body” in American high

Teen Vogue and Elle UK. Her love

bestselling author, and an

schools about nutrition, fitness and

of skincare and cosmetic products

internationally recognized leader in

mental resilience. He is a volunteer

also means Kavita’s beauty writing

LEIGH REYNOLDS recognized a

his field. Through his private

for Partners in Health with whom

can be found in several internation-

need for high quality-gluten free

practice, education efforts, writing,

he worked immediately after the

al magazines. Believing in the

nutritional supplementation so she

research, advocacy and public

earthquake in Haiti and continues

transformative power of make-up

founded Gluten Free Therapeu-

policy work, he strives to improve

to help rebuild the health care

her goal is not to change a woman’s

tics™. Leigh set out to make one of

access to Functional Medicine, and

system there. He was featured on

face, but to use it to empower wom-

the most beneficial gluten-free

to widen the understanding and

60 Minutes for his work there.

en into owning own unique beauty.

supplement lines available. With

practice of it, empowering others to

high quality pharmaceutical grade

stop managing symptoms and

ingredients and scientifically

instead treat the underlying causes

researched formulations Gluten

of illness, thereby also tackling our

Free Therapeutics™ is proud to

chronic-disease epidemic.

See more of Kavita’s work here.

offer its customers a superior line of nutritional supplements called

Dr. Hyman is Chairman of the

CeliVites.

Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is

Originally from London, KAVITA

currently medical editor at the

KAUL brought her vibrant style and

CYNTHIA S. RUDERT, M.D.,

Huffington Post and on the Medical

bright personality to New York in

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

Advisory Board at The Doctor

May 2011; since then she has

Gastroenterologist in Atlanta,

Oz Show. He is on the Board

quickly become a firm fixture and

Georgia, whose practice is primarily

M A R K H Y M A N , MD has

of Directors of The Center for

familiar face within the fashion,

devoted to the screening and

dedicated his career to identifying

Mind-Body Medicine, and a faculty

print and commercial industries.

following of patients with celiac

and addressing the root causes of

member of its Food As Medicine

With clients such as Nike, Toyota,

disease. With one of the largest

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/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

contributors

practices in the United States that

United States and Canada on celiac

celiac. Dr. Rudert is a former

frequently in the community, is

manages adults and teenagers with

disease. She also lectures on

Assistant Professor of Medicine

coordinator of American Diabetes

celiac, she has evaluated over 1000

inflammatory bowel disease,

with Emory University. Learn more

Association (ADA) programs, an

patients with celiac disease and

irritable bowel syndrome,

about Dr. Rudert and her practice at

ADA Valor Award recipient and

gluten sensitivity.

pancreatic exocrine insufficiency

DrCynthiaRudert.com.

does radio, television and

Dr. Rudert’s focus is identifying the

and small intestinal bacterial

magazine interviews. Marci is

overgrowth.

passionate about her work and it

core causes of gastrointestinal

shows when you meet her.

issues with a comprehensive

Dr. Rudert is Medical Advisor for the

evaluation enabling her to treat

Celiac Disease Foundation, the

underlying medical conditions

Gluten Intolerance Group of North

that may have previously been

America and for the Gluten Free

undetected. Dr. Rudert then

Certification Organization (GFCO).

creates an individualized course

She is Medical Director for Atlanta

of treatment tailored to each

Gluten Intolerance Group (GIG), and

MARCI PAGE SLOANE, MS, RD,

patient’s unique set of needs.

founder and president of the

LDN, CDE is a Registered and

Rather than just treating the

Atlanta Women’s Medical Alliance,

Licensed Dietitian/Nutritionist and

symptoms of the disease, Dr.

the largest alliance of female

Certified Diabetes Educator in

Chef LISI PARSONS, two-time

Rudert believes the best results

physicians in the United States.

south Florida. She grew up in New

author of gluten-free & Paleo

York City where she graduated

Cookbooks, a recipe developer for

are achieved by getting to the core cause of the problem and

In demand as an expert in celiac

from Columbia University with a

fitness professionals, and a

treating the disease accordingly.

disease, she was the Keynote

double Master’s degree in Nutrition

diagnosed celiac. She also suffers

Dr. Rudert sees patients from all

Speaker for multiple programs

and Physiology.

from Hashimoto’s disease and

over the United States for second

including the New England Celiac

Marci is CEO of Food Majesty, Inc.

recovered from a disabling nerve

opinion consults on a variety of

Conference, co-hosted with the

author of Reality Diabetes ~ type 2,

injury with the help of whole foods.

gastrointestinal disorders.

Beth Israel Deaconess Medical

The Diet Game: Playing for Life!,

Lisi has worked as a personal

Center/Harvard, and national GIG

The Divorced Woman’s Diet and is

trainer and meal planner for fire

Committed to educating the public,

meetings. Dr. Rudert was the

contributor to Chicken Soup for the

and police departments. She is also

patients and physicians about this

advising physician for the popular

Soul Healthy Living Series

a frequent contributor to fitness

commonly missed disorder, Dr.

television series House which

Diabetes. Sloane is a nutrition and

magazines and fitness web pages.

Rudert lectures throughout the

featured a segment concerning

disease counselor, speaks

www.wortheverychew.com

NOVEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

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letters to editor | november

Letters

TO THE EDITOR

Thank you for the informative article on Multiple Sclerosis and its connection with celiac disease in the October issue (page 15). I had no idea there could be a link between the two. ~ Rachel K.

8

Just read my first issue of FSM and added four new recipes to this week’s menu!

Thank you! ~ Linda, via Facebook

/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

I want to share this magazine with everyone I know! I can’t believe it’s filled with so many FREE resources and gluten-free recipes each month. Keep up the good work and thank you! ~ Diane

I made the cupcakes pictured on the cover of the October issue as a “trial run” to practice for our family Thanksgiving dinner and they were SO EASY to make! Thank you for this recipe, they are delicious! ~ Jean C.

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science

INDIVIDUALS WITH CELIAC DISEASE ARE TWICE AS LIKELY TO HAVE

coronary artery disease

c

Evidence mounts about the role systemic inflammation may play in heart health and the increased risk for individuals with celiac disease.

CORONARY ARTERY DISEASE (CAD) IS THE NUMBER ONE KILLER OF ADULTS IN THE U.S., CLAIMING MORE THAN 380,000 lives every year. Like most types of heart disease, coronary artery disease has been linked with increased inflammation that occurs as a result of undiagnosed infections, aging-related changes or autoimmune disorders like celiac disease which causes chronic low-grade inflammation in the small intestine. In fact, a recent study shows that people with celiac disease are twice as likely to have coronary artery disease compared to the general population.

The relationship between CAD and celiac

10

BY LEIGH REYNOLDS

disease is becoming clearer and is important information for celiac patients to know.

The study is the first to look at the association between celiac disease and coronary artery disease and adds to the evolving understanding of how systemic inflammation and autoimmune processes might influence cardiovascular disease development.

Conducted by researchers at the Cleveland Clinic, the study’s researchers evaluated more than 22 million health records, including 24,530 patients diagnosed with

/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

celiac disease, to compare levels of CAD among men and women with and without celiac disease. Researchers found that while 9.5% of celiac patients had CAD, it occurred in only 5.6% of normal controls (p<0.0001). The prevalence is greater in celiac patients over the age of 65. Almost 1 in 3, or 29%, of these older people had CAD, compared to only 13% of normal controls (p<0.0001). In addition to the overall twofold increase in CAD among celiac patients, data also showed a slightly higher risk of stroke, a 1.4 fold relative risk, among people with celiac disease compared to controls. Even among young-

science

“Research shows having an autoimmune disorder like celiac disease, which causes chronic low-grade inflammation in the small intestine, increases an individual’s risk of coronary artery disease, compared to the general population.”

NOVEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

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science People with celiac disease have some persistent low-grade inflammation in the gut that can spill immune mediators into the bloodstream, which can then accelerate the process of atherosclerosis and, in turn, CAD.

er celiac patients, the increased risk for coronary artery disease remained at nearly two times the levels of healthy men and women.

Although earlier studies have demonstrated potential links between celiac disease and heart failure and arrhythmia, co-investigator R.D. Gajulapalli, M.D., said the researchers were “surprised by the strength of the association” between celiac disease and coronary artery disease.

“This is an important study because it highlights a specific patient population who might be at higher risk for coronary artery disease, even in the absence of traditional cardiovascular risk factors,” Dr. Gajulapalli said. “Whether patients with celiac disease will need more intense risk factor modification like in diabetic patients with coronary artery disease will need to be studied.” For now, he says peo-

ABOUT THE AUTHOR

ple with this and other inflammatory diseases should maintain a healthy lifestyle and be aware of traditional cardiovascular risk factors including diabetes, high blood pressure and high cholesterol.

The possible mechanism for the heightened risk may be related to chronic inflammation. “People with celiac disease have some persistent low-grade inflammation in the gut that can spill immune mediators into the bloodstream, which can then accelerate the process of atherosclerosis and, in turn, CAD,” Gajulapalli explained in a statement. “Our findings reinforce the idea that chronic inflammation, whether it’s from an infection or a disease, can have an adverse role in CAD and heart health in general.”

“These data remind us that other inflammatory states like lupus erythematosus, rheumatoid arthritis, and inflammatory

bowel disease have also been linked to CAD, so perhaps we can add celiac disease to this list,” echoed moderator Dr. Jeffrey Kuvin (Tufts Medical Center, Boston, MA). Larger studies are needed to confirm this association and to examine how the severity of celiac disease may play a role. Because so many people may have gluten sensitivities but do not have celiac disease, future research should investigate whether this larger population may also be at risk for coronary artery disease. Earlier studies have linked celiac disease with arrhythmias, which is what prompted researchers to conduct this study.

The National Foundation for Celiac Awareness says about 1 in 133 Americans suffers from celiac disease, but another study says as many as 1.8 million have the disease but 1.4 million remain undiagnosed.

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.

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/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

top doctors make a difference Find a doctor with the Castle Connolly Top Doctor search

FREE access

+ 1,900+

doctor profiles online

www.GlutenFreeResourceDirectory.com

“Gluten-Free just got a lot easier!”

Gluten-Free R E S O U R C E D I R E C TO RY

science

THE CONNECTION BETWEEN

CELIAC DISEASE

AND YEAST ALLERGY

W

When individuals with celiac disease continue to have symptoms even after adhering to a strict gluten free diet, it is sometimes due to baker’s yeast allergy. Baker’s yeast allergy and celiac disease share common physical symptoms, such as: 4skin rash 4fatigue 4gastrointestinal upset In addition, both conditions: 4are hereditary 4wreak havoc on intestinal lining 4prevent nutrient absorption Because individuals with autoimmune disorders like are more likely to have an allergy to baker’s yeast, researchers believe there is a connection between the two health issues.

So, what do you do if you believe baker’s yeast may be responsible for the uncomfortable symptoms you’re experiencing?

If you are on a gluten-free diet and continue to have symptoms similar to those of celiac disease, consider keeping a food journal. This is a helpful tool when you speak to your physician about a possible food allergy. If a baker’s yeast allergy is suspected, the food journal will point to its sources in your diet.

Based on your symptoms and food journal recordings, your physician may order a blood test to measure certain antibodies (anti-Saccharomyces cerevisiae mannan antibodies) that an individual with baker’s yeast allergy will test positive for.

14

Vaccines can be a hidden source of baker’s yeast. If you have been vaccinated for Hepatitis B, you may have been exposed to baker’s yeast.

But what if you don’t eat yeast breads on your gluten-free diet? Even if you do not consume yeast breads, you may still be consuming yeast. Many of us take in yeast unknowingly through other foods we eat, even on our strict gluten-free diet.

Here’s how…

SURPRISING (AND SNEAKY!) SOURCES OF BAKER’S YEAST In addition to showing up in the obvious places like yeast breads and even some “flat” breads and crackers, yeast is also a common food additive. Baker’s yeast extract is often used as a flavor enhancer in foods like gravy mixes, marinades, and even some frozen meals.

There is another hidden source of baker’s yeast that may shock you: vaccines. If you’ve been vaccinated for Hepatitis B, you may have been exposed to baker’s yeast.

According to manufacturers GlaxoSmithKline and Merck and Co., this common vac-

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cine, given to children and adults, is made from baker’s yeast cultures, with yeast residual remaining in the final product.

For individuals with a baker’s yeast allergy, this could lead to an allergic reaction ranging from mild (hives) to severe (difficulty breathing and fatally low blood pressure).

This hidden source of baker’s yeast could also affect those with celiac disease – even those without a yeast allergy. According to research from 2008, the Hepatitis B vaccine containing yeast was ineffective in individuals with untreated celiac disease.

If you have a yeast allergy or celiac disease (or both), make sure to ask your doctor about being checked for Hepatitis B vaccine resistance. And if you are suffering from symptoms of celiac disease, even on a strict gluten-free diet, be sure to examine the foods you are eating for traces of yeast to determine if it is the culprit.

YES.

Click here to find gluten and allergen free products with our easy search tool.

www.GlutenFreeResourceDirectory.com

“Gluten-Free just got a lot easier!”

Gluten-Free R E S O U R C E D I R E C TO RY

nutrition

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c h e c k u p w i t h D r. M a r k H y m a n

this simple blood test could

t

THE NEXT TIME YOU VISIT YOUR DOCTOR FOR BLOOD WORK, MAKE SURE THAT ALONG WITH YOUR LIPID PROFILE YOU request a C-reactive protein (CRP) test.

CRP measures the degree of hidden inflammation in your body.

Mounting evidence underscores the critical role that inflammation plays in the development and continuation of diabesity. One study in JAMA: The Journal of the Medical Association1 found people with a high C-reactive protein blood level have a 1,700

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Save Your Life

BY MARK HYMAN, MD

percent increased probability of developing diabetes.

Besides obesity and type 2 diabetes, inflammation contributes to almost every modern disease including heart disease, cancer, and dementia as well as arthritis, autoimmune disease, allergies, and digestive disorders.

Acute Versus Chronic Inflammation Inflammation comes in two “flavors.”

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Acute inflammation is your body’s appropriate response to infection or trauma. You’ve experienced a sore throat, rash, hives, or a sprained ankle.

But inflammation should do its job and then leave. With allergies, rheumatoid arthritis, autoimmune disease, or asthma, an overactive immune response and chronic inflammation can slowly wreak h avoc, eventually leading to illness and rapid aging.

nutrition Your CRP levels should be less than one.

Anything higher provides a giant warning sign that you have hidden inflammation.

Inflammatory Culprits

and Type 2 diabetes. A vicious cycle results as insulin resistance creates even more chronic inflammation. Eat an anti-inflammatory high fiber, plant-based, whole foods diet.

Especially with high CRP levels, you want to do everything possible to reduce inflammation. Even if your results come back within normal range, you’ll want to target inflammatory culprits, including: • A high-sugar, processed foods diet • Inflammatory fats (omega 6 fats like processed vegetable oils and trans fats) • Lack of exercise • Stress • Food allergies and sensitivities • Hidden or chronic infections with viruses, bacteria, yeasts or parasites • Mold and other environmental allergens • Toxicity from an overload of environmental toxins

8 Strategies to Reduce Chronic Inflammation Couple the Standard American Diet – with its abundance of vegetable oils, trans fats, and sugar – with high stress levels and crappy sleep, and you’ve got a surefire recipe for chronic inflammation.

Reversing inflammation can reduce your risk for disease, help you lose weight, and leave you feeling and looking better no matter what your age. When my patients have high CRP levels or otherwise experience chronic inflammation, I employ these eight strategies to normalize inflammatory levels:

1. Eat real food. Too many sugary foods, including wheat flour, raise insulin, eventually paving the path for insulin resistance

4. Actively relax. Learn to actively relax to engage your vagus nerve, the powerful nerve that relaxes your whole body and lowers inflammation, by doing meditation, deep breathing, or even taking a hot bath.

One study in the journal Psychosomatic Medicine3 found yoga could reduce inflammation and stress, and “regular practice could have substantial health benefits.”

2. Make an oil change. Besides sugar, omega-6 rich soybean, corn, and other vegetable oils stoke your inflammatory fire. Eat healthy fats from olive oil, nuts, avocados and omega 3 fats from small fish like sardines, herring, sable, and wild salmon. If you don’t eat wild-caught fish at least three or four times each week, consider a high-quality fish oil supplement.

3. Exercise regularly. One study in the Journal of Applied Physiology2 found exercise protected against chronic diseases including diabetes and cardiovascular diseases. If you’re just starting out, incorporate aerobic exercise 30 minutes, five times a week. If you want to step things up a few notches, try interval training and weight resistance.

5. Address food allergies and sensitivities. One study in the journal Experimental and Clinical Endocrinology & Diabetes4 compared obese kids to normal-weight kids and found obese children had a threefold higher level of CRP and 2.5 higher level of IgG antibodies for the 277 foods tested. Food sensitivities, weight gain, and insulin resistance are intricately connected. Eliminating common highly reactive foods, including soy, gluten, and dairy can dramatically reduce inflammation.

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nutrition

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c h e c k u p w i t h D r. M a r k H y m a n

6. Studies show natural probiotic foods, as well as probiotic supplements, can reduce intestinal inflammation.

7. High quality supplements can cover any nutritional gaps in your diet.

6. Take probiotics. Studies show among their benefits, a probiotic supplement can help reduce intestinal inflammation. These healthy gut flora also improve digestion, further reducing inflammation.

Look for a high-quality probiotic supplement that contains 10 billion CFU of Bifidobacteria species and Lactobacillus species.

7. Address nutrient deficiencies. Look at a high-quality multivitamin/ multimineral as your best insurance policy to covers any gaps you might not get in a whole foods diet. One study in The American Journal of Medicine6 found a multivitamin could lower C-reactive protein levels.

ABOUT MARK HYMAN, MD 18

8. Spice it up. Turmeric is one of my favorite spices to help reduce inflammation. Others include ginger, rosemary and garlic.

SOURCES: 1. Pradhan AD, Manson JE, Rifai N, Buring JE, Ridker PM. C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. JAMA: The Journal of the Medical Association 2001 Jul 18;286(3):327-34.

2. Petersen AM1, Pedersen BK. The anti-inflammatory effect of exercise. J Appl Physiol (1985). 2005 Apr;98(4):1154-62.

3. Kiecolt-Glaser JK1, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. Stress, inflammation, and yoga practice.

Psychosom Med. 2010 Feb;72(2):113-21.

8. Spices like turmeric, rosemary, ginger and garlic are anti-inflammatory.

doi:10.1097/PSY.0b013e3181cb9377.

Epub 2010 Jan 11 4. Wilders-Truschnig M1, Mangge H, Lieners C, Gruber H, Mayer C, M채rz W. IgG antibodies against food antigens are correlated with inflammation and intima media thickness in obese juveniles. Exp Clin Endocrinol Diabetes. 2008 Apr;116(4):241-5. Epub 2007 Dec 10.

5. Mengheri E. Health, probiotics, and inflammation. J Clin Gastroenterol. 2008 Sep;42 Suppl 3 Pt 2:S177-8. doi: 10.1097/ MCG.0b013e31817eedc4.

6. Church TS1, Earnest CP, Wood KA, Kampert JB. Reduction of C-reactive protein levels through use of a multivitamin.

Am J Med. 2003 Dec 15;115(9):702-7.

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.

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nutrition

GEARING UP FOR A HEALTHY HOLIDAY SEASON: IT IS POSSIBLE!

By Sherry Strong

M

M MAYBE YOU KNOW THE FEELING OF IMPENDING CELEBRATIONS... THE FUN, FRIVOLITY AND FOOD FOLLOWED BY THE flat feeling and lethargy. Then, perhaps your clothes feeling tighter than when the season began. Now imagine sailing through the holidays with great food, really enjoying yourself and making choices that don’t make you feel like you’re missing out and as the holidays come to a close. Imagine feeling brighter and lighter than any holiday before.

Most of the food we eat around the holidays is vastly different from what we would have eaten 100 years ago. Even amongst the affluent you’d rarely see the level of festivities the average person today is exposed to, and you never would have seen on any tables the level of processing food we see today. Flour wasn’t filled with additives and high fructose corn syrup didn’t exist because the technology to alter these foods did not exist. Animals farmed intensively and fed unnatural diets was science fiction.

Food treated this way has a completely different effect on the body and in ‘Return to Food - the life changing anti-diet’ I explain why I suggest it is not really food at all.

Food in nature is designed to nourish, energize and protect the body not removed of nutrients, processed with toxic chemicals and literally have hundreds of substances in it that could not be found in nature.

Even if we worked off our indulgences calorically, we cannot possibly burn off the toxic residue that modern food leaves behind in our body.

The solution to not feeling deprived and still enjoying the holidays is to simply return to eating real food, as close to its natural state as we can get

ABOUT SHERRY STRONG

nutrition

it, which means sourcing seasonally, organic, local and whole ingredients.

Eating food made from scratch with quality ingredients may sound daunting if you’re used to buying pre-prepared food from supermarkets, but every step you take to source food closer to its natural state, the better your body will feel (not to mention the reciprocal benefit for the environment).

Here are some suggestions to take the stress away from staying on track this holiday season: 1. Plan ahead. Start today.

2. Simplify the menu, choose less options and have larger amounts of them, you don’t need 10 dishes on the table to have a fabulous meal.

3. If you are daunted by preparing big meals, look at the parts of the menu you can make ahead and freeze like stuffing or desserts.

4. Create a schedule and work on one dish a week that you can freeze. Make the dishes that cannot be frozen the day before and on the day of the big feast.

5. Gather your best friends for holiday cook-offs where you get together and make the things you can prepare in advance as a group, dividing up the work.

Figure out who makes the best dishes and then they prepare that dish for everyone who’ll be attending. Divide up the fruits of your collective labor and everyone takes home one of each dish. For example, say you make the best pumpkin pie. You create four pies and at the end of the day three friends take home a pie and you keep one. Or, if your best friend makes stellar stuffing, she makes enough for four meals and everyone gets a dish. Before you know it your whole menu is complete!

The benefits of this system are: • You prepare one or two different dishes instead of four or eight.

• You only have to source seasonal, local, organic and whole foods for those one or two dishes.

• You share the cost of ingredients so you save money.

• You get to come together as a community to have quality time with friends leading up to the holidays.

• You have dishes that are prepared by people who prepare them best and you only make those you are best at preparing.

• You can encourage each other to find healthier ways of preparing decadent favorites, and even introduce new favorites as you explore each other’s idea of holiday favorites.

There’s also a great story as you are sharing the meal with your family about how each dish came together.

If the communal cook up doesn’t work for your lifestyle, here are a few tips that will help you maintain your energy as you kick off the holiday season without a big crash as the end: • Plan your menu and tasks in advance and complete one thing each day in the month leading up to the holiday.

• Avoid the ‘Lethal Recipe’ of toxic highly processed versions of holiday favorites and seek out the seasonal, organic, whole food versions.

• In a time when the alcoholic beverages are flowing, keep hydrated with locally sourced spring water throughout the day leading up to festivities, as well as in between alcoholic cocktails.

The lead up to the holidays are always better if you are feeling your best, so take time to schedule self-care in between taking care of everyone else. Combine that with making sure you are eating real food and you’ll feel great long after the celebrations cease.

SHERRY STRONG is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat with Sherry Strong on Bowen Island. https://www.returntofood.info

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“Gluten-Free just got a lot easier!”

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nutrition

Is Your Wine

Vegan Friendly?

T

These days, holiday entertaining means more to the hostess than filling the table with a hearty spread and clinking glasses. The rising number of individuals with special dietary needs means it is likely you’ll have at least one to consider at your holiday meal.

Of course, keeping gluten at bay is on your list, but how about keeping your menu vegan friendly? With an increasing number of people adopting a strict plantbased diet, it’s something to consider. But a vegan-friendly meal doesn’t only mean skipping the turkey and using vegetable broth in place of chicken stock.

If you’re truly serving vegan-friendly fare, you must consider every aspect of the meal, the ingredients and the materials used to produce the foods

and beverages you serve.

That includes those holiday cocktails, too.

With the holiday season the most popular for uncorking a favorite bottle of wine, it helps to know which wines are acceptable for your vegan guests.

While wine is in and of itself a plantbased product, it can come in contact with animal products during the fining process. Fining is the act of adding a product, called a fining agent, to wine to remove undesirable solids such as tannins, proteins and tartrates. Fining wine results in a clear and appealing finished product. Not all fining agents are animal-based products, but there are several that are. For example, casein (milk protein), egg whites (albumen), gelatin (an animal protein) and isinglass (collagen extracted from the swim bladders of fish)

are all fining agents that may be used to clarify wine.

Many winemakers now label their wines as vegan, usually on the back of the bottle, as demand for animal-free wines soars.

Look for vegan wines that are clarified with fining agents from materials like clay (bentonite) and activated charcoal in the “specialty wines” section of your wine shop, along with organic and eco-friendly wines.

Look for vegan-friendly wines from Yalumba (all), Bonny Doon (all), Stellar Organics (all), Kendall Jackson (some) and Bonterra (some). Check individual product labels or contact the vintner direct to be sure if your selection is vegan.

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nutrition

w

5 STRATEGIES FOR WINNING

The Battle of the Bulge T H I S H O L I D AY S E A S O N

With the holidays near, weight loss may be something you consider out of reach until after the New Year, however, weight maintenance is another matter.

Fortunately, that doesn’t need to be the

meal and snack.

case. In fact, with a dose of self-control

So, how much is a serving of each of

and these useful tips, you can sail

these? Here’s an easy way to estimate so

through the holiday festivities feeling

you don’t go over (or under) on portions:

your healthy best without gaining

• Protein – When it comes to lean meats,

an ounce!

poultry and fish, go for pieces the size and

Keeping your weight steady and stable during the “Season of Eats” can be a challenge, with the minefields of platters of cookies, buffet tables lined with appetizers and high-calorie cocktails. That sort of temptation can be a recipe for disaster when it comes to your weight goals.

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1. Plan like a pro

thickness of your palm • Fat – For butter/butter alternatives, olive

Regardless of how busy you are, taking

and other oils, servings should be about

two to three hours of your weekend (or day

the size of the tip of your thumb (small,

off ) to plan and prep healthy gluten-free

isn’t it?!). For avocado, aim for no more

meals for the week ahead will make all the

than 2 Tablespoons with a meal or snack.

difference for your weight management

• Complex carbs – Peas, potatoes, carrots

goals during the busy holidays.

and corn should be eaten moderately, say no more than 1/2 cup at a meal; other

Aim for a serving of lean protein, healthy

veggies can be eaten liberally, so fill your

fat and complex carbohydrates at each

plate with those first.

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nutrition Lean animal proteins: lean beef or bison, skinless poultry, boneless trimmed pork loin, fish and egg whites.

Plant-based proteins: quinoa, amaranth, millet, rice and beans (combined) and nut or seed butters (like sunflower seed butter or peanut butter).

Healthy fats: avocado, olive oil, nuts and seeds, fatty coldwater fish (like mackerel, herring and salmon) and ground flaxseed.

Complex carbs: gluten free whole grains (like millet, brown rice, oats, buckwheat, cornmeal, amaranth), fruits, vegetables and legumes.

provide healthy protein, fat and complex carbohydrates to jumpstart your body and prime it for burning calories efficiently all day long.

3. Snack smart

Healthy snacks are another way to keep our metabolism going strong all day long.

While it’s easy to grab a piece of fruit or an ounce of nuts for a snack on the go, combining the two makes a lot of difference in how the body breaks that food down and uses it.

Give one of these healthy pairings a try and see how much energy you have, and how full you feel, for hours afterward: • 2 Egg whites (cut in half and discard yolks) filled with hummus • 1 cup of pumpkin soup and one serving of gluten-free baked white corn tortilla chips or lentil-based chips.

• Thin slices of avocado and red bell pepper strips rolled up inside all-natural, preservative-free low sodium slices of turkey.

Enjoy your favorites on occasion and in moderation, but consider that the liquid calories really do add up!

If you’re consuming alcoholic beverages, try these tips to keep those non-nutritive calories in check: • For every alcoholic drink you have, drink a tall glass of water (plain or sparkling) to keep hydrated.

• If you’re having alcohol near or during mealtime, eat fewer carbohydrates (especially when it comes to the calorie-dense ones like potatoes, peas, corn, etc.) to offset the additional carbs contained in your drink.

• Be sure to have at least a small balanced snack before cocktail time.

Food in the stomach prior to consuming alcohol slows the absorption of sugar from the alcohol, keeping insulin levels and blood sugar more stable. Stable blood sugar aids the body in burning calories and can help prevent storage of excess fat.

You’ll notice some foods overlap groups.

For example, a palm-size portion of salmon (protein and healthy fat) paired with a large salad (baby spinach, diced tomatoes, sliced mushrooms, diced sweet bell peppers, etc. tossed with balsamic vinegar) covers all three essential nutrients, making a complete healthy meal. This makes planning, preparing and eating healthy meals so easy!

2. Start your metabolic fire

Even if you aren’t hungry when you first wake up, research shows eating within two hours of waking is one of the best ways to fire up the metabolism. That means you will burn calories at a more efficient, steadier pace throughout the day.

If traditional breakfast foods don’t appeal to you, try a mini-meal like a dozen almonds and a piece of fruit, which will

Create 3 favorite snacks for your busy days and keep those ingredients on hand so there’s always something healthy to grab when hunger hits.

4. Learn cocktail control

Holiday time can mean cocktail time (alcoholic or not) at parties and events.

5. Recharge and replenish

Get enough sleep each night, and if you don’t, take a nap.

Research shows a dramatic difference in weight loss between individuals who get enough sleep and those who do not.

Aim for 7-8 hours each night, and don’t feel guilty for sneaking an hour nap during the day if you’re able when you fall short on sleep.

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seasonal favorite

Cranberries are a

Total Body Food

T

The first thing that pops into most of our minds when someone mentions cranberries around the holidays is the over-sweetened condiment most often seen on the Thanksgiving table. That’s unfortunate because there is so much more to cranberries than “canned and jellied”. These little rubies, with their refreshingly tart taste and deep red hue, are good for us from head to toe! In fact, based on the latest research, we can say cranberries are a “total body” food.

Bursting With Nutrients

You may already know cranberries contain an ample amount of vitamin C, but there’s

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much more going on in this tart fruit to benefit our health.

contain potent preventatives when it comes to many serious diseases.

A ½-cup serving (about 50 grams) of fresh cranberries has a mere 23 calories, but provides a significant amount of our Daily Recommended Values of: • Vitamin C.......... 11% • Vitamin K.......... 3% • Vitamin E.......... 3% • Fiber................. 9% • Manganese. ..... 9%

Cranberries Protect Us Head to Toe

The impressive nutrient profile of cranberries doesn’t end there. Cranberries have unique qualities in terms of nutrients they contain. That’s why certain substances in cranberries have caught the eye of researchers in recent years. Cranberries

{Antioxidants – substances that protect the body’s cells from free radical damage.}

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Let’s start at the top - cranberries are exceptional brain food! They contain some of the highest levels of special antioxidants that protect brain cells. This means consuming cranberries can help maintain cognitive and motor abilities that typically diminish as we age.

{Free Radicals - toxic substances resulting from cell metabolism that cause damage to cells in our bodies; Free Radicals also enter

seasonal favorite the body via the environment (pollution, cigarette smoke, etc.)}

When it comes to the antioxidant benefits of cranberries, researchers stress these points: • Cranberries contain a special combination of antioxidants not found in any other food.

It is the synergy between these specific antioxidants, combined with the vitamin C and manganese in cranberries that yields the berry’s incredible health benefits. And these benefits are a great reason to love cranberries with all our heart. That’s because cranberries are loaded with a specific type of antioxidant, flavonoids, that are shown to reduce the risk of atherosclerosis. {Atherosclerosis - the accumulation of “bad” cholesterol (LDL) in the arteries, which causes blood flow to be restricted and makes the heart work harder than it should.} A natural preventative defense against heart disease never tasted so good! And when we add delicious cranberries to our gluten-free diet, our digestive tract benefits, too!

Scientists have found every category of phytonutrient in cranberries plays a role in digestive tract support, and recent research shows these nutrients help to balance the bacteria in our digestive tract. {Phytonutrients ~ Substances found in plants that provide health benefits such as anti-inflammatory, antioxidant, liver-cleansing properties when consumed; they are not essential nutrients like fats, proteins, vitamins, and minerals, but they do have an astounding positive impact on our health.

The more colorful a food, the more phytonutrients it contains!} The berry benefits don’t end there! As mentioned earlier, research supports the cancer-fighting ability of cranberries, particularly when it comes to cancers of the breast, colon (or large intestine), lungs and prostate. Super-compounds found in cranberries combat cancer-causing free radicals by stabilizing them and preventing

Super-compounds found in cranberries combat cancer-causing free radicals by stabilizing them and preventing them from damaging the body. Additional anti-cancer benefits come from phytonutrients that give cranberries their anti-inflammatory effects.

them from damaging the body. Additional anti-cancer benefits come from phytonutrients that give cranberries their anti-inflammatory effects. This is terrific news since research demonstrates that chronic inflammation is associated with approximately one-fourth of all cancers.

tures of 350F or greater.

The anti-inflammatory properties of the cranberry help reduce our risk of diseases in these areas of the body: • Gums • Stomach • Large intestine (colon) • Cardiovascular system (especially blood vessel linings) To be sure you receive the full benefit from cranberries, follow these useful tips:

Selecting & Storing Superior Cranberries

For Maximum Antioxidant, Anti-inflammatory and Anti-cancer Benefits of Cranberries • Use whole fresh or frozen cranberries instead of cranberry extracts or supplements.

Research shows these concentrated products do not pack the same nutrient punch as the real thing!

• Try to use uncooked berries as often as possible, as some nutrients are destroyed when exposed to standard baking tempera-

• Do not rely on cranberry juice for antioxidant benefits.

In making cranberry juice, it is what remains after berries are pressed to extract the juice that contains all the nutrients.

• Fresh cranberries are available October through December in the produce section of most supermarkets.

Cranberries are typically packaged in 12-ounce clear plastic bags, available in organic and non-organic varieties.

• Look for glossy skins with a deep red color. The deeper red they are, the more highly concentrated their phytonutrients are.

• Berries should appear plump and very firm to the touch.

• Fresh cranberries bounce! They are often referred to as “bounceberries” for this reason.

• Wash fresh cranberries by placing them in a colander and running cool water over them, gently turning the berries with your fingers to be sure they are rinsed well.

Dry berries completely on clean paper or cloth kitchen towels before storing.

• Store fresh berries for up to 1 month in the refrigerator. Prior to storing, inspect

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seasonal favorite A WORD OF CAUTION ABOUT CONSUMING CRANBERRIES

For most of us, there is no problem consuming cranberries and enjoying their various health benefits. However, for some individuals, consuming cranberries may not be a good idea.

Here’s why...

Cranberries and Oxalates

Oxalates are substances (classified in biochemistry as “organic acids”) that occur naturally in humans, animals and some plants.

Our bodies also convert certain substances (like vitamin C) into oxalates.

Most berries, including cranberries, contain oxalates and vitamin C.

Replace similar fruits (blueberries, raspberries, etc.) in your favorite muffin, cookie or quick bread recipes with delicious tart cranberries. You may want to increase the amount of sugar in your recipe by ¼ cup per ½ cup of fresh cranberries.

berries for imperfections. Discard berries that are soft or those with dry or dull skins.

• To freeze cranberries for longer storage (up to 1 year!) place washed, dry berries in a single layer on a clean cookie sheet and freeze until solid (about 3 hours).

Once the berries are fully frozen, scoop them into zip-top freezer bags and label with contents, quantity and date.

• Thaw frozen cranberries at room temperature for 30 minutes.

The berries will be soft and should be used immediately. Frozen berries can be added to baked goods like muffins and cakes, just as frozen blueberries can, without thawing.

Fabulous Ways to Enjoy Cranberries Cranberries are tart as can be, but that doesn’t mean they must be soaked in sugar to enjoy.

Try these unique serving ideas to incorporate fresh in-season cranberries into your diet and begin reaping the complete health benefits of this marvelous fall fruit!

• Use cranberries in place of vinegar or lemon juice in salad dressings. Simply pulse the berries in a blender or food processor – alone for a chunkier dressing, or with the other ingredients (like olive

28

oil) for a smooth puréed dressing.

• Slice fresh cranberries in half and toss them with other fresh fruits like sweet oranges and pineapple chunks for a festive and nutritious fruit salad.

• Roast cranberries with a drizzle of honey and a dash of sea salt for an incredibly simple (but very flavorful) side dish or garnish for a bed of baby spinach leaves.

For more traditional uses, try these ideas • Replace similar fruits (blueberries, raspberries, etc.) in your favorite muffin, cookie or quick bread recipes with delicious tart cranberries. You may want to increase the amount of sugar in your recipe by ¼ cup per ½ cup of fresh cranberries.

• Add fresh or dried cranberries to your morning gluten-free oatmeal, rice pudding or other warm cereal as it cooks for spectacular color and flavor!

• Replace raisins in your favorite recipes (snack mixes, cookies or granola) with whole dried all-natural cranberries.

With these all these tips, you’re sure to find a way to enjoy the total body nutrition of cranberries this season! Of course, even with healthy foods, there are certain cases when they should not be consumed.

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This is not a problem for most individuals; however, individuals with certain rare health conditions must restrict oxalates.

Health Conditions Requiring Oxalate Restriction: • absorptive hypercalciuria type II • enteric hyperoxaluria • primary hyperoxaluria.

These are all urinary stone diseases (that lead to kidney stones).

While cranberries are not considered a “high oxalate” food, their strong acidity and vitamin C content impact urine oxalate content. In individuals diagnosed with one of the above urinary stone diseases this increase the likelihood of stone development.

Note: For other, less common types of kidney stones (like struvite stones that contain magnesium sulfate and brushite stones containing calcium phosphate) drinking cranberry juice may actually lower the risk of stone development.

It’s a confusing connection between cranberries and oxalates; however, if you feel you have one of the conditions above, or are concerned about oxalate consumption, please speak to your medical doctor before making a decision to include cranberries in your diet.

Cranberries and Warfarin

Warfarin is a prescription anticoagulant used to prevent blood clot formation in individuals prone to developing them.

While research is limited, there are some studies that show consuming cranberry juice or eating cranberries while taking warfarin may be very dangerous and even fatal in some cases.

That’s because some substances in the cranberry prevent enzymes in the body from breaking down warfarin, causing excessive anti-clotting of the blood.

If you are taking warfarin, please speak to your doctor before consuming cranberries or cranberry juice.

the complete

gluten-free resource www.GlutenFreeResourceDirectory.com click here

nutrition

how to stay healthy and be a gracious dinner guest

BY AVIVA ROMM, MD

BACK IN THE EARLY 1980’s I went au natural - that is, I became an organic vegan. At the ripe age of 15 I was militant about it.

At that same time I had a boyfriend with a really terrific mom. She made homemade bread, soups, and desserts - you name it and was so generous in trying to use all natural ingredients for me. But she didn’t really get “vegan” (think My Big Fat Greek wedding - “He don’t eat meat?” “It’s okay, I’ll make lamb.”). So I repeatedly said, “Thank you so much, but no thank you.”

Now, 30+ years later, as an organic “flexitarian” I cringe at how I rejected her kind gestures over my high-intensity political views. Eating is such a social event and food is an important way for those who love us to express their desire to nourish us.

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At the same time, as a functional medicine doctor, I am well aware of the incredible number of people who suffer from serious food intolerances - from gluten and dairy to fructose and grains. For many of you, a little bit of graciously saying “yes” can lead to days or weeks of symptoms including brain fog, joint pain, fatigue, bloating, diarrhea, and depression. Saying “No, thank you,” is, for some, a matter of life and health.

So how can you enter the holiday season, with all of its visiting and shared meals, be a gracious and kind dinner guest, not give into the temptation to acquiesce so you don’t cause hurt feelings, and follow the food rules that keep you feeling on top of your game and health?

Here are 5 simple tips: 1. Let your host know as far as possible

/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

ahead of time that you are looking forward to the shared meal, and that you also happen to have health-based food restrictions that you really do have to follow or else you pay for it later. You don’t want to be a nuisance but this is important to you. A bit of disclosure ahead of time will make things less uncomfortable for you than rejecting platter after platter at the dinner table.

2. Ask your host if it would be helpful and welcomed for you to bring a couple of dishes that will meet your health needs and that you can also share with others.

Find out what foods coordinate with what is being served so your dish will harmonize with the meal. It’s quite likely that another dinner guest will have some food restrictions if the dinner party is large enough, so prepare foods that are as allergen-free as possible - i.e., gluten-free, dairy-free,

nutrition

sugar-free will cover a lot of people’s needs these days.

3. Eat something at home before you go to the dinner party. Getting satisfied on healthy foods before the festivities will make it less tempting to fill up later on things that will leave you feeling bad in the long run.

4. If you have a food intolerance but not a terrible food allergy, bring along some digestive enzymes to take at the start of the meal - this can help prevent some of the

ABOUT AVIVA ROMM THE WOMEN’S DOCTOR

symptoms that might usually result from eating foods that don’t agree with you should you inadvertently eat something “contraband” or decide to go with the flow.

5. Don’t internalize guilt! Be true to your health and tell the truth without apology while at the table. A simple statement such as “I don’t mean to be rude, but I am truly gluten intolerant and can’t eat that… as much as I really want to” can make a huge difference when you decline that basket of bread or pumpkin pie. It might even get you a wink of admiration from someone,

and get a conversation going about health and food. Others may find themselves eating healthier because of your honesty.

Regardless, others’ food issues, their judgments, or disapproval should they express any, are not your problem. You have the right to eat well and feel well!

Carrying inner grace and reflecting outward appreciation, grace, and generosity while keeping true to self is a powerful way to be in the world. So get out there and enjoy your holiday meals with gratitude and power!

Aviva Romm, MD is a Yale-trained, Board Certified Family Physician, midwife, herbalist, and award-winning author. She is the internationally respected authority on botanical and integrative/functional medicine for women and children.

Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her at her website www.avivaromm.com.

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food

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november

Happy Gluten-Free Thanksgiving!

This month marks the beginning of the holiday season, with festive family gettogethers, gatherings with friends and of course, delicious holiday dishes! When you must live gluten-free, holiday meals can cause you to stress out about what you can – and cannot – enjoy at the dinner table. This month, we show you that it is completely possible to enjoy everything on the menu, as long as you have the right recipes and ingredients. Our chefs make it simple, too! With dishes for a traditional Thanksgiving meal to a vegetarian feast and even some healthier, paleo-friendly desserts, you can make everyone happy at your holiday table this year, while keeping the gluten-free diners safe and satisfied! Make a complete meal, or mix and match dishes to create your own custom menu. And don’t forget, these dishes make great additions to weeknight family meals, too, so you can enjoy the flavors of the season all month long!

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food

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november

A Traditional

Harvest Feast Celebrate this season

of thanksgiving with a traditional feast perfect for serving to family and friends, gluten-free or not.

Everyone will love this meal, complete with traditional pumpkin pie for dessert!

Serve a refreshing, fruity white wine with the meal.

Choose your favorite Riesling, Sauvignon Blanc or Viognier for a perfect pairing with turkey.

• Roast Turkey with Gravy • Homemade Stuffing • Brown Sugar Glazed Carrots • Roasted Brussels Sprouts with Crispy Bacon and Chives • Traditional Pumpkin Pie

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food

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turkey

Turkey ROAST A

FOR THANKSGIVING

If you go the traditional route and roast a Thanksgiving turkey, you’ll love this simple method that yields a succulent main course for your special meal. Even if this is your first time to prepare the star of the Thanksgiving show, you’ll have no problem at all impressing your guests!

Make sure your turkey is gluten-free.

The process begins at the market by selecting a turkey that is gluten-free. While turkey itself is naturally gluten-free, there are often additives, seasonings and gravy packets included that are not free from gluten. It pays to read labels carefully and call manufacturers if you’re in doubt.

Some Brands of Gluten-Free Turkey: • Perdue • Jennie-O • Butterball Be sure to avoid pre-stuffed turkey and gravy packets included with turkey.

Once you select your turkey, use this simple method to roast it to holiday perfection!

directions 1. Begin with a fresh or thawed (if previously frozen) turkey and remember if your turkey is frozen, it can take up to two days to thaw properly in the refrigerator, so plan accordingly.

2. Preheat your oven to 325F and prepare a roasting pan by lightly greasing it.

3. Remove the giblets from the turkey cavity and discard, or reserve for cooking and adding to gravy later.

4. Rinse the turkey under cool water inside and out, then pat dry with clean paper towels.

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5. Place the turkey on prepared roasting pan and season it inside and out with salt and pepper. Add a quartered onion, sprigs of rosemary and thyme and 2 quartered lemons to the turkey cavity, then brush the top with olive oil or melted butter.

6. Tent the top of the turkey with a sheet of lightly greased aluminum foil and place in the oven to roast for about 2 ½ hours (for a 10-pound turkey; you will need to roast 15-25 minutes more for each additional pound after 10 pounds).

7. After cooking time, remove the

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foil and discard, then baste the bird with pan juices and turn the oven temperature up to 400F. Roast for an additional hour, or until a meat thermometer registers at least 165F at the thickest part of the breast (do not touch bone). Your turkey should reach an internal temperature of at least 165F for safe consumption.

Let turkey “rest” to reabsorb some of its juices while you make the gravy and finish moving the rest of your dishes to the serving table. Carve and enjoy!

Chestnut food

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stuffing

STUFFING AMERICANA Recipe courtesy of 4C Gluten Free Bread Crumbs

ingredients ¼ pound salt pork 1 onion, chopped • 2 celery stalks, chopped • 1 pound chestnuts, coarsely chopped • 2 Tablespoons chopped parsley • 1 Tablespoon poultry seasoning • 6 cups 4C Seasoned Gluten Free Crumbs • ½ cup melted butter • 2 eggs, beaten • •

directions 1. Cook pork in frying pan on medium heat until brown.

2. Add onions & celery to pan and simmer for 5 minutes.

3. Combine all other ingredients into mixing bowl.

4. Add onion mixture to the rest of the ingredients.

5. Mix well and stuff lightly into turkey and cook according to turkey package directions.

SUFFICIENT TO STUFF 15-18 pound turkey.

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food

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brussel sprouts

Roasted

Brussels Sprouts with Crispy Bacon and Chives

If you’re not a fan of Brussels Sprouts, this recipe may change your mind. Crisp bacon and fresh snipped chives take these tiny green veggies to another level. Give this dish a try at your holiday meal and watch them disappear!

SERVES: 8-10

ingredients 5 – 6 cups baby Brussels Sprouts, ends trimmed and any damaged leaves removed (smaller sprouts are more tender and less pungent tasting) • 6 slices thick all-natural bacon, diced • ½ teaspoon salt • Fresh ground pepper, to taste • 2 -3 Tablespoons fresh snipped chives •

directions 1. Preheat your oven to 375F and have a large baking sheet ready for baking (you may want to line the baking sheet with foil for easy cleanup).

2. Cook the bacon in a large skillet until crisp. Turn off the heat, drain the bacon pieces and transfer them to a bowl. Reserve the fat in the skillet.

3. Cut the sprouts in half, then toss in the bacon fat reserved in the skillet.

4. Using a slotted spoon, transfer the sprouts to the prepared baking pan and sprinkled with salt and pepper.

5. Bake 15-20 minutes, depending upon the size of the sprouts. Test with a fork for tenderness.

6. When the sprouts are done, remove the pan from the oven and transfer them to a serving bowl. Add bacon pieces and toss, then sprinkle chives over the top. Serve immediately.

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Carrots food

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carrots

Brown Sugar Glazed

with Pecans Only a few ingredients and about 20 minutes and you can have this holiday-worthy side on the table!

Substitute walnuts in place of pecans if you prefer, or for a nut-free option, use toasted pumpkin seeds.

SERVES: 8-10

ingredients 1 Tablespoon coconut oil 5 to 6 cups carrots, washed, scrubbed and sliced about ¼-inch thick • 1 cup light brown sugar, firmly packed • ½ teaspoon ground cinnamon • ¼ teaspoon ground ginger • Pinch of salt • ¾ cup toasted chopped pecans • •

directions 1. Melt coconut oil over medium-high heat in a skillet.

2. Add carrots and cook about 5 minutes, stirring often.

3. Add sugar, cinnamon, ginger and salt; stir to coat carrots. Cook and stir until sugar is dissolved, about 3 minutes.

4. Add pecans and stir until a glaze forms, about 5 minutes.

5. Remove from heat and serve immediately.

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pumpkin pie

Pumpkin Pie TRADITIONAL

What is Thanksgiving without pumpkin pie? This is the simplest version, with only a handful of ingredients that are naturally gluten-free.

Use your favorite homemade or store-bought gluten-free pastry and top with fresh whipped cream and a dash of cinnamon for everyone’s favorite holiday dessert!

ingredients 15 ounce can of pure pumpkin (or an equal amount of fresh cooked pumpkin, well-drained) • ½ cup granulated sugar • 2 large eggs, lightly beaten • ½ teaspoon pure vanilla extract • 1 - 2 teaspoons pumpkin pie spice (adjust to taste) • ¼ teaspoon salt • 1 cup milk (dairy or plant based) • 1 gluten-free pie pastry, unbaked •

directions 1. If you are making homemade pie pastry, prepare it first. If you are using a pre-made gluten-free crust, be sure it is thawed.

2. Preheat your oven to 425F. 3. In a mixing bowl, combine all ingredients except pastry and whisk by hand until smooth.

4. Pour filling into the pie pastry; carefully transfer the pie to the oven (you may wish to place your filled pie on a baking sheet for easy transport to the oven).

5. Bake at 425F for 15 minutes, then reduce oven temperature to 350F and bake an additional 40-50 minutes, until pie is set and a knife inserted in the center comes out clean.

6. Cool your pie completely at room temperature before serving. You may also chill the pie, if you prefer.

7. Refrigerate pie if you are baking it ahead of time or will not be serving within 4 hours after baking. Store leftovers in the refrigerator, too.

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holiday options

A Vegetarian Thanksgiving Feast A roast turkey is not a requirement for a festive – and delicious – Thanksgiving meal! In fact, with the recipes our chefs have for you this month, your guests will not miss the turkey, whether they are vegetarians or not. Enjoy a vegetarian (or vegan) wine with your meat-free meal.

Choose something light and crisp to complement the following recipes. All wines from Fetzer and Bonterra white wines are vegetarian and vegan, and all Fetzer and Bonterra red wines are vegetarian (not vegan).

Wondering about vegetarian and vegan wines? See page 23 for our article, “If you’re vegetarian or vegan, before you sip, read this!”

• Eggplant Steaks with Figs, Pomegranate and Leeks • Holiday Vegetarian Bread Stuffing • Tender Kale Salad with Apples and Feta • Cranberry Orange Relish • Cranberry Caramelized Garlic Rosemary Galette

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eggplant

Eggplant Steaks

WITH FIGS, POMEGRANATE AND LEEKS

By Lisi Parsons

The savory flavors of these eggplant steaks finished off with the sweetness of pomegranate offers a unique taste experience that will be the highlight of your holiday table.

RECIPE YIELDS: 4 servings ACTIVE TIME: 30 minutes

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ingredients

directions

2 medium purple eggplants cut lengthwise into ¼-½ inch slices • 2 tablespoons melted ghee (clarified butter) • 1 leek sliced into thin rounds • 1 cup figs cut into quarters • ¼ cup shredded goat cheese mozzarella (or your favorite mozzarella) • ¼ cup fresh basil leaves finely chopped • 2 teaspoons sea salt • 2 teaspoons black pepper • ¼ cup pomegranate arils (seeds), for garnish

1. Preheat grill to medium heat and brush eggplant with ghee; sprinkle with sea salt and black pepper. Place on grill and allow to cook until eggplant just starts to soften.

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2. When eggplant has about 8 minutes remaining cook time, top with remaining ingredients dividing ingredients between eggplant steaks.

3. Allow to cook for 8-10 minutes longer or until mozzarella has melted slightly.

4. Remove from grill and garnish with pomegranate seeds.

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stuffing

HOLIDAY BREAD

Stuffing You don’t need a turkey to enjoy delicious gluten-free holiday bread stuffing! This recipe incorporates all the flavors of Thanksgiving, no bird required. Vegetable broth replaces chicken broth for a moist, flavor-infused side dish! Top with gravy and enjoy!

ingredients 6 cups gluten-free bread, toasted and cut into cubes • ¼ cup butter (or dairy-free butter substitute) • 1 cup diced onion • ½ cup diced celery • 2 cloves garlic, minced • 2 teaspoons dried ground sage leaves • 2 teaspoons dried ground thyme leaves • 1 teaspoon salt • Freshly ground black pepper, several grinds, or to taste • 1 ½ cups organic gluten-free vegetable broth •

directions 1. Preheat your oven to 325F. Grease a 9x13-inch baking dish lightly.

2. In a skillet over medium heat, melt the butter and add onions and celery.

Cook, stirring often, until tender, about 8 minutes.

3. Add garlic and cook and stir 1 – 2 minutes more.

4. Add herbs and seasonings and 1/2 cup of the broth and cook about 10 minutes, reducing broth volume by about half.

5. In a large mixing bowl, combine toasted bread cubes, vegetable mixture from skillet and remaining broth. Toss to coat bread cubes, then transfer to prepared baking dish.

6. Bake 30-35 minutes, until mixture is heated through and golden brown on top.

7. Serve immediately.

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kale

Kale Salad TENDER

WITH APPLES AND FETA

Step up your salad game

ingredients

directions

with a hearty bowl of kale,

•

2 Tablespoon light olive oil (or other oil of your choice) • 2 Tablespoon fresh squeezed lime juice • 1 teaspoon sugar • ¼ teaspoon salt • 4 cups tender kale leaves, torn • 1 large Honey Crisp (or other) apple, diced or sliced thin • ½ cup herbed feta cheese • Fresh ground pink peppercorns

1. Combine oil, lime juice, sugar and salt in a small bowl and whisk to blend.

lightly massaged for tenderness, and top it with tangy Honey Crisp apples and herbed feta cheese for a dish bursting with flavor!

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2. Place kale in a large bowl; drizzle with oil/lime juice mixture and gently massage the vinaigrette into the leaves, coating eat piece. (This tenderizes the kale.)

3. Just before serving, add the apple, feta and several grinds of fresh ground pepper.

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cranberries

CRANBERRY ORANGE

Relish Forget canned cranberry sauce this year! It is so simple to make your own delicious Cranberry Orange Relish from scratch with only a few simple seasonal ingredients, you’ll never go back to the canned variety.

ingredients 2 cups fresh or frozen cranberries (no sugar added) • 1 cup sugar • ½ cup fresh squeezed orange juice • Zest from 1 orange • ¼ cup toasted pecans, optional •

directions 1. Combine all ingredients except pecans in a saucepan over medium heat; bring mixture to a boil.

2. Once mixture comes to a boil, reduce the heat to low and simmer 10-15 minutes, until the cranberry skins pop open. Stir occasionally to prevent sticking.

3. Remove the saucepan from the heat and stir in pecans, if using.

4. Cool the mixture completely to room temperature, then transfer to a covered dish to chill.

5. Serve chilled in individual dishes or in lettuce cups.

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galette

Rosemary Galette CRANBERRY CARAMELIZED GARLIC

By Lisi Parsons

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galette

A deliciously unique way to serve cranberries at your holiday table this year. The combination of savory and tart is finished off perfectly with creamy goat cheese and luscious rosemary. With zero added sugar, gluten-free, paleo friendly and a vegan option, this will satisfy even your most discriminating guest.

RECIPE YIELDS: 12 servings ACTIVE TIME: 30 minutes

ingredients FOR THE FILLING

1 cup caramelized garlic cloves* 16 ounces fresh cranberries • 2 tablespoons fresh chopped rosemary • 1 tablespoon coconut oil, melted • 1 teaspoon powdered stevia • 3 tablespoons crumbled goat cheese • •

FOR THE CRUST

1 ½ cups almond flour 1 cup coconut flour • 4 tablespoons coconut oil • 4 tablespoons canned coconut milk • 1 teaspoon grain-free baking powder • 1 large egg (or 1 flax egg** for vegan option) • ½ teaspoon pure vanilla extract • •

*To caramelize garlic peel each clove and coat liberally with coconut oil and add a few shakes of salt. Place in a 375F preheated oven and roast for 40-45 minutes turning several times throughout the cooking process. **To substitute flax “eggs” for whole eggs: For ONE egg, combine 1 Tablespoon flaxseed meal (not whole flaxseed) with 3 Tablespoons warm water; stir and allow to rest several minutes to thicken.

directions 1. Preheat oven to 375F. 2. Add melted coconut oil, cranberries, rosemary and stevia to a small baking pan and mix by hand to combine all ingredients.

3. Place in oven for 7 minutes and remove and set aside.

4. Line a baking pan (17x11x1-inch) with parchment paper.

5. Combine all ingredients for the crust into food processor or blender and mix until all ingredients are evenly distributed. The crust will have a granular consistency but you will be able to form it into a ball.

6. Next, press the crust onto the parchment lined baking pan and place another piece of parchment paper on top of the dough ball and then roll with a plastic cup (or small rolling pin) to form an even crust.

7. Leave one inch on all sides of the crust as you will fold this portion over to form an edge.

8. Alternate a line of cranberries and a line of caramelized garlic.

9. Fold over the edges of the crust and place in oven for 20 minutes and remove.

10. Add goat cheese crumbles and return to oven for 2 more minutes and remove.

11. Allow the galette to cool for 15 minutes before slicing and serving.

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smoothie

Pumpkin

ENERGY SMOOTHIE

By Sherry Strong

ingredients 1 cup almond milk, see recipe for how to make your own almond milk, page 47 • 1 cup raw butternut squash, pumpkin or yam, diced • 1 cup ice made from spring water • 1 teaspoon lacuma powder* • ¼ teaspoon ground ginger • ¼ teaspoon ground cinnamon • ½ teaspoon vanilla bean powder •

directions 1. Blend all ingredients until smooth in a high powered blender.

Note: Lucuma powder is a low-glycemic, nutrient-rich natural sweetener made from whole lucuma fruit. The fruit is dried at low temperatures and milled into a fine powder. This alternative sweetener contains many nutrients such as beta-carotene, iron, zinc, vitamin B3, calcium and protein. It is available in natural foods and health food stores, as well as online.

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milk

Make Your Own

Almond Milk at Home

By Sherry Strong

ingredients 1 cup almonds raw 2 pitted dates • ¼ teaspoon vanilla bean powder (or half a vanilla bean) • •

directions 1. Soak almonds in plenty of spring water overnight.

2. Drain water in the morning and add 4 cups of spring water, fresh dates and 1/2 vanilla bean finely chopped.

3. Allow to sit for at least 2 hours to allow the date to break up and the vanilla bean to soften.

4. Blend in a blender at highest speed until the mix is very smooth.

Notes: • Serve as is, or if you prefer a true milk texture, strain the liquid from the pulp through a nut milk bag or strain through cheesecloth over a mesh strainer.

• Vanilla bean powder is available in specialty grocers or online.

ABOUT SHERRY STRONG

SHERRY STRONG is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat with Sherry Strong on Bowen Island. https://www.returntofood.info

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scones

Scones

SPICY MAPLE BACON AND DARK CHOCOLATE

By Lisi Parsons

These unique scones provide multiple levels of delicious flavor. They offer the perfect amount of spicy, sweet and savory in every luscious bite. The perfect treat for all of the Paleo lovers in your life.

RECIPE YIELDS: 8 servings ACTIVE TIME: 40 minutes

ingredients

directions

1 cup coconut flour 1 ½ cups almond flour or macadamia flour • 1 ½ teaspoons grain free baking powder • 1/3 cup canned coconut milk (at room temperature) • 2 tablespoons coconut oil (melted) • 2 whole eggs (at room temperature) • 1 ½ cups spicy maple bacon pieces (see how to make these in steps 2 & 3) • 1 cup dark chocolate pieces • Spicy Seasoning of choice (such as ground cayenne or chipotle pepper, for making spicy maple bacon pieces)

1. Preheat oven to 450F.

• •

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2. Line baking sheet with parchment paper and place bacon slices on parchment paper; drizzle with pure maple syrup and sprinkle with favorite spicy seasoning such as cayenne pepper.

3. Bake for 10 minutes and then turn each slice of bacon and bake for 8 minutes or until it is slightly brown but not burned.

4. Remove bacon from oven and allow to cool completely.

5. Reduce oven temperature to 375F.

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6. In a large mixing bowl combine coconut flour, almond flour and grain-free baking powder; mix well.

7. In another bowl combine eggs, coconut milk and coconut oil.

8. Combine wet and dry ingredients in food processor until a dough ball is formed.

9. Remove dough from food processor and place in a bowl and gently mix in the cooled bacon pieces and dark chocolate pieces.

10. Form into scone shape of choice and place on baking sheet lined with parchment paper.

11. Bake 20-35 minutes or until slightly browned.

find Gluten and Allergen Free

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IR EACZTO N O V E M B E R I S S U E / F OROEDSSO OU L URTC I OEN SDM AG I N ERY / 49

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spice bars

Gevulde Speculaas DUTCH ALMOND-FILLED

SPICE BARS

By Paula Onink, Gebaksjuwelier, The Netherlands This sugary spicebar (´Gevulde Speculaas´) is a typical Dutch pastry eaten during fall. It is delicious with a hot cup of cocoa. These are typically eaten around Sinterklaas, a holiday celebrated on December 5th, but to be honest, I can eat it any time of the year! It resembles gingerbread, though the spices and proportions are slightly different. Enjoy!

PREP TIME: 45 minutes + cooling time COOK TIME: 40 minutes MAKES: 12 bars

ingredients FOR THE ALMOND FILLING

1 ½ cup (160 grams) blanched white almonds, finely grounded • 1 cup (160 grams) powdered sugar • water • zest of 1 lemon •

FOR THE SPICE DOUGH

1 cup (200 grams) gluten-free self rising flour ¾ cup (95 grams) coconut sugar • Spice mix: Combine 1 tablespoon ground cinnamon, 1 teaspoon ground nutmeg, ½ teasoon ground cloves, ¼ teaspoon ground ginger, pinch of ground cardmom • pinch of salt • 1 cup (150 grams) solid coconut oil • 2 free range eggs (1 for the dough, 1 beaten in a separate bowl for egg wash) • Rice flour for dusting • Handful of almond flakes (for decoration) • •

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spice bars

directions FOR THE ALMOND FILLING

The almond filling needs some time to set. You can make this well in advance, best to make it at least 3 days before use. It will keep in the fridge for up to 3 months, just wrap it in plastic wrap.

1. Grind the almonds and the powdered sugar in a foodprocessor. Add the zest and 1 tablespoon of water, process it until the paste forms a firm mass. Add more water if necessary.

2. Wrap the almond filling in plastic wrap and leave it to set in the fridge.

3. When you are ready to use it and you find the filling is a bit dry or crumbly, add half an egg to make the paste more cohesive and moist again.

directions

9. Take just over half of the dough to form the bottom layer. Leave the rest in the fridge.

FOR THE SPICE DOUGH

By hand: 1. Put flour, spices, salt and sugar in a bowl. Whisk it until blended.

2. Add 1 egg and the coconut oil. Knead this by hand quickly, until it starts to clump together.

With a free standing mixer:

10. Make a square that is just a bit larger than the pan. Use a rolling pin and additional rice flour to keep the dough from sticking to the surface or rolling pin. If the dough is a bit too sticky, you can put it between two pieces of parchment paper and roll it.

11. Transfer the dough into the pan. Smooth out uneven parts and line the edges, about half a inch high.

4. Add an egg, beat well.

12. Knead the almond filling, add a little bit of egg wash to make it a smooth mixture. It should be firm but not too lumpy. Flatten it with your hands or rolling pin, make it the size of the pan. Put the layer of almond filling on the layer of dough in the pan.

5. In a separate bowl, whisk the flour and the spices together. Add this to the coconut oil mixture. Mix it and stop when the dough starts to clump together.

13. Use the remaining dough from the refrigerator to roll out another square layer, put this on top of the almond paste. Make sure the dough near the edges cover the almond filling.

6. Shape the dough in a rectangle, wrap it in plastic wrap and leave it to cool in the fridge for about half an hour.

14. Brush the dough with egg wash. Sprinkle the almond flakes on top.

3. Put the coconut oil, coconut sugar and salt in the mixing bowl. Beat on low untill mixed.

7. Preheat the oven to 350F (175°C) 8. Prepare a 9x9-inch square pan by lining with parchment paper so that the parchment comes above the pan edges (for lifting the bars out later); set pan aside.

ABOUT PAULA ONINK

15. Bake the filled spice bars in the middle of the oven - for about 40 minutes. Leave to cool in the pan for half an hour. Lift the square out of the pan, cut in slices. Although the bars are very tasty when warm, the flavor is best the next day; be patient! Store them in a sealed container.

They´ll keep for a week, if they last that long!

Paula Onink is the owner and pastry chef of the ‘Gebaksjuwelier’ - pastry jeweler, gluten-free pastry shop in Culemborg, the Netherlands. Paula’s mission is to make nice and tasty gluten-free pastry for people with celiac disease and other gluten intolerances, so they can eat worry-free and enjoy their food. If you have any questions, drop a line via www. facebook.com/gebaksjuwelier or check out Paula’s website at www.gebaksjuwelier.nl. She’d love to hear from you!

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expert tips

Baking with Cookbook Author,

Jeanneof Sauvage The Art of Gluten-Free Baking

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IF YOU HAVE VISITED JEANNE’S WEBSITE, YOU CERTAINLY KNOW IT IS APTLY NAMED. HER BAKING IS TRULY ART. JEANNE PAIRS her vast knowledge of the science of baking – what chemically makes recipes “work” - with years of hands-on experience developing gluten-free recipes that are no different, tastewise, from their gluten-laden counterparts.

Well, with one exception…Jeanne’s recipes may be better than the so-called “real thing”.

In her first book, Gluten-Free Baking for the Holidays: 60 Recipes for Traditional Festive Treats (Chronicle Books, October 2012) you can find many festive recipes for the winter holidays and beyond. Jeanne shares her delectable cutout cookie recipe with us this month (see pages 58-59) along with her tried and true gluten-free flour blend (page 54).

Just like on her information-filled website, Jeanne was eager to share some of her top baking tips with us in preparation for a successful holiday baking season. Take these practical tips and apply them to your baking for increased success all year long!

Jeanne’s Tips for Successful Gluten-Free Baking 1. Start from the beginning with easy recipes like cookies in order to get used to ingredients and equipment you will need. Do not start with puff pastry. That can come later when you’re more experienced and familiar with your new ingredients and methods.

2. Follow the recipe exactly, including all ingredients, steps listed in the method and even pan size. Approaching a good recipe this way increases the chances of success. With each tweak one makes, that success rate decreases. Once you’re more experienced with a recipe, the more likely it is that you can successfully make adjustments with success.

3. Start with a good recipe, see how that turns out, then tackle other “special” issues, like making healthier substitutions, making recipes low-sugar or sugar-free, etc. If and when you do make those special adjustments, tackle those one at a time.

ABOUT JEANNE SAUVAGE

4. Choose a recipe that you really want to make. This may seem obvious, but the point is if you want to bake a sweet treat, and you’re going to put your time, ingredients and energy into making it, make it what you want and do not settle. Keep in mind, the baked goods I make are not intended to be eaten all at once. Balance and moderation are important to consider, so make a great treat you will enjoy, have a modest portion and move on.

ingredients you can afford to buy. She is an advocate of nourishing the body with organic, GMO-free foods, and recommends above all else buying organic dairy products.

Even buying organic products, which carry a higher price tag than non-organic, Jeanne points out that we still save money when we bake from scratch.

While gluten-free baking may take a bit of getting used to, Jeanne also points out it is worth your time hanging in there to master at least the basics since gluten-free baking is far less expensive than buying pre-made baked goods.

In her next book, Gluten-Free Wishlist: Sweet and Savory Treats You Miss the Most, Jeanne will share all of those baked goods that are so difficult to come by, like croissants, bagels, puff pastry, soft pretzels and English muffins.

Be sure to look for this new title from Chronicle Books in Fall 2015.

Jeanne recommends using the extra money saved from buying those pre-packaged baked goods and using that to purchase the best

Meantime, visit The Art of Gluten-Free Baking blog where you will find a wealth of baking knowledge via Jeanne’s Tips and FAQ page.

Jeanne Sauvage is the author of the cookbook, Gluten-Free Baking for the Holidays: 60 Recipes for Traditional Festive

Treats from Chronicle Books, which was included in The Daily Meal’s “Top 25 Cookbooks of 2012” and on NPR’s “2012 Cookbook Roundup Shortlist.” She is also the voice behind of the popular blog, Art of Gluten-Free Baking, where she shares recipes, baking tips, and other information to help others bake gluten-free treats that are indistinguishable from their wheat counterparts. She has been gluten-free since the birth of her daughter in 2000 triggered a gluten intolerance. Her goal is to help folks know that eating and baking gluten-free is fun and delicious! She teaches gluten-free baking classes in Seattle and the surrounding areas. She is currently working on her next cookbook with Chronicle, Gluten-Free Wishlist: Sweet and Savory Treats You Miss the Most, due out Fall 2015. You can also follow Jeanne on Facebook at Art of Gluten-Free Baking and Twitter @fourchickens.

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flour

Flour

JEANNE’S GLUTEN-FREE ALL-PURPOSE

By Jeanne Sauvage

ingredients

directions

1¼ cups/170 grams brown rice flour 1¼ cups/205 grams white rice flour 1 cup/165 grams sweet (also known as “glutinous”) rice flour 1 cup/120 grams tapioca flour Scant 2 teaspoon xanthan gum

1. In a large bowl, whisk together the brown and white rice flours, sweet rice flour, tapioca flour, and xanthan gum thoroughly.

2. Transfer the mix to an airtight container.

3. Store in a cool, dark place for up to 6 weeks or in the refrigerator for up to 4 months.

See Jeanne’s recipe for gluten-free cutout cookies on page 58!

MAKES: 4½ cups / 660 G 54

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SHILOH FARMS PURELIVING ORGANIC SPROUTED GLUTEN-FREE FLOURS

JICACHIPS

BY ORTO HARVEST

In an effort to provide the healthiest (and tastiest!) snacks for her family, founder and creator of JicaChips, Melissa, realized that jicama, a crisp, slightly sweet root vegetable, made irresistibly crunchy chips. These chips, in flavors like Sea Salt, Smoked BBQ, White Cheddar and Cinnamon Sugar, are out of this world with flavor, but all are gluten-free, GMOfree and most are vegan. With only pure, simple ingredients, you’re going to love your new favorite healthy snack! Try the Cinnamon Sugar with all-natural unsweetened applesauce for a deliciously healthy on-the-go snack! You can find JicaChips at http://www.jicachips.com/ and via Amazon Prime. Follow them on Facebook and Twitter @ortoharvest

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These flours – ranging from brown rice flour to green lentil flour to sorghum, quinoa, amaranth and more – are the best I’ve used to date for my gluten-free baking. I’ve tried them all, and I recommend you do, too!

You’re going to be amazed by the fine milling, mild flavors and superior results these flours bring to your baking! Check them out online http:// www.shilohfarms.com/liv-organic/ and follow them on Facebook @ shilohfarms and Twitter @shilohfarms and @purliv

BUTTERNUT MOUNTAIN FARM MAPLE SYRUP

Nothing beats a drizzle of 100% pure Vermont maple syrup over that stack of gluten-free pancakes on a chilly winter morning! If you’re after minimally processed, real ingredients, pure maple syrup is the only way to go. At Butternut Mountain Farm, they’ve been crafting pure maple syrup from nature for more than 40 years in a family-run operation that not only looks after the consumer, but also works to protect and sustain the precious woodlands that provides their raw ingredients. Check out their extensive maple product line here http://butternutmountainfarm.com/products and find them at fine retailers like Williams-Sonoma.

NATURAL VALUE WAX PAPER AND WAX PAPER BAGS

Healthy living is about more than only the foods we eat. It’s also about our total environmental experience. That means using products that are GMO-free, BPA-free and made from sustainable, healthy-friendly materials. Sometimes, the problem is these better-for-us (and better for the planet) products don’t perform as we wish. That is not an issue with Natural Value Wax Paper and Wax Paper Bags. These unbleached wax paper products are not only made from superior materials, they perform better than the traditional brand. Pick them up online at Amazon or in an organic grocer near you! You can visit Natural Value and see all their products online at http://www.naturalvalue.com/

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cookies

GLUTEN-FREE BAKING FOR THE HOLIDAYS:

Cutout Cookies

By Jeanne Sauvage

Cutout cookies are a must for the holiday season. The wonderful thing about this dough is that it can be cut into any shape or size that a particular holiday requires. I make the dough year-round and use cookie cutters that suit the occasion. The cookies are fun to decorate.

When my daughter was a toddler, we painted the icing on the cookies instead of piping it. Painting the cookies was so much easier.

Now that she is older, it is a wonderful way for both of us to get creative when decorating the cookies. Each cookie can be a masterpiece.

SERVINGS: 30 cookies

ingredients 2 cups / 280 g Jeanne’s Gluten-Free All-Purpose Flour (see page 54 for recipe) • 1½ tsp baking powder • ¼ tsp salt • ½ cup / 115 g unsalted butter, at room temperature • 1 cup / 200 g granulated sugar • 1 extra-large egg, at room temperature • 1 tsp pure vanilla extract • ½ tsp grated lemon or orange zest (optional) • Tapioca flour for dusting • Colored sugar for decorating (optional) •

ICING INGREDIENTS • 2 cups / 225 g confectioners’ sugar, sifted • 1 tsp pure vanilla extract • 4 to 6 Tbsp heavy cream, or more if needed • Food coloring in various colors (optional)

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directions 1. In a medium bowl, mix together the flour, baking powder, and salt.

2. In a large bowl, using a hand mixer on medium-high speed, beat the butter until light and fluffy, about 2 minutes. Add the granulated sugar and beat for 1 minute.

Add the egg and beat for 1 minute. Add the vanilla and beat to combine. Add the lemon zest (if using). Add the flour mixture and beat until combined.

3. Divide the dough in half, shape each half into a disk, and wrap tightly in plastic wrap.

4. Refrigerate until firm, about 30 minutes, or for up to 3 days.

5. Preheat the oven to 375°F/190°C/ gas mark 5. Line two cookie sheets with parchment paper.

6. Remove one dough disk from the refrigerator. If the dough is rock hard, let it warm up a bit. Place the dough between two pieces of waxed paper and roll to 1/8 in/3 mm thick.

7. Using cookie cutters dipped in tapioca flour, cut out as many shapes as possible.

Using a spatula, place the cutouts on the prepared sheets, spacing them at least 1 in/2.5 cm apart. Roll out the dough scraps and repeat the process until all the dough is used or the cookie sheets are full. The dough is best cut when it is firm, so you may have to return it to the refrigerator before cutting more shapes.

8. Sprinkle the shapes with colored sugar (if desired or leave them plain and decorate with icing after baking). Bake until the edges of the cookies are lightly browned, 8 to 10 minutes. Let cool on the cookie sheets for about 2 minutes, then remove to wire racks to cool completely.

Let the sheets cool completely and repeat with the remaining dough.

9. While the cookies are cooling, make the icing. Place the confectioners’ sugar in a large bowl. Add the vanilla and 4 Tbsp of the cream. Whisk until all the ingredients are combined and smooth.

If desired, add more cream to make the icing thinner. If you want to color the icing, divide it among small bowls and tint each bowl of icing with a different food coloring. Using a small paintbrush per color, decorate the cookies. Place the decorated cookies on the wire racks to let the icing set.

Store the cookies in an airtight container, between layers of waxed paper, at room temperature for up to 5 days or in the refrigerator for up to 2 weeks.

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tips

Essential Tips for Your Gluten-Free Thanksgiving

Whether it’s our first or 31st Thanksgiving living gluten-free, there is always something more to learn. With these useful tips and ideas, this year’s feast will be simply delicious!

1. Plan ahead.

A little prep goes a long way when it comes to making the holiday meal come together effortlessly. Try incorporating a prep task into your normal dinner routine to keep kitchen cleanup to a minimum. For example, while the oven is hot baking bread, wrap a few sweet potatoes in foil and bake them at the same time. You can do this up to 1 week ahead and you’ll have the main ingredient already cooked when it’s time to make dishes like sweet potato casserole. You can also boil eggs up to 3 days in advance for devlied eggs if they’re on your menu.

Prebake cornbread or other breads for stuffing, or purchase gluten-free breads in advance to have on hand.

2. Let’s talk turkey.

If you buy a fresh turkey, purchase it no more than two days prior to cooking for optimal freshness. If you buy a frozen turkey, be sure to leave enough time to thaw the turkey properly. The USDA Food Safety and Inspection Service recommends using one of two methods: Refrigerator Thawing: Place wrapped frozen turkey in a pan to catch any leaks, then place in the refrigerator. Allow 24 hours for each 4-5 pounds of turkey you need to thaw. For example, a 20-pound bird requires approximately 4 days to thaw in the fridge.

If you have a 20-pound turkey in your 60

cooking time to thicken and cook out the flour taste. A starch like cornstarch will yield a less opaque sauce-like gravy and requires less cooking time to release its thickening qualities. Various starches have different properties, so be sure to test in advance if you’re using a new starch or flour.

4. Stuffing (or Pan Dressing).

For some, this is the star of the show. It can be difficult, though, on a gluten-free diet since the dish is mainly bread. For cornbread dressing, simply substitute gluten-free cornbread in your favorite recipe.

For dressing or stuffing without cornbread, substitute an equal amount of gluten-free bread, like Udi’s or Canyon Bakehouse sandwich slices, cut into cubes for the bread in your favorite recipe.

5. Side Dishes.

freezer, you may need to resort to the other method recommended. Cold Water Thawing: Fill your clean kitchen sink with cold water. Submerge the wrapped turkey.

Drain and refill sink every 30 minutes. For a 20-pound turkey, this will take 8-10 hours.

Adjust time up or down, depending on the size of your bird.

3. Gluten-Free Gravy.

Gluten-free gravy is no more difficult to make than the gluten-laden version. Use your family’s “tried and true” gravy recipe and substitute gluten-free flour or starch where traditional flour is used. When selecting gluten-free flour for your gravy, keep in mind flour like brown rice flour yields opaque gravy and requires a few minutes

/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

If you’re fresh out of ideas or simply want to try something different (and healthy!) this year, consider serving a heaping bowl of roasted vegetables as a side dish.

Simply roasting veggies may seem like too little work to some of us for such a special holiday, but the truth is, for vegetables like sweet potatoes, broccoli, parsnips and even whole fresh green beans, roasting brings out a wonderful flavor and sweetness we cannot achieve any other way. It’s so simple to do! Cut veggies into uniform size pieces, drizzle in a little olive oil (about 1 teaspoon per 2 cups veggies), sprinkle with coarse salt and toss in your herb of choice (I love rosemary on roasted veggies!). Place veggies in an even layer on a baking pan and roast at 400F until tender and caramel colored on the outside.

Now, take these tips, add them to your own handy shortcuts and holiday knowhow and you’re off to a smashing start for a gluten-free Thanksgiving everyone will enjoy!

food

|

snacks

Quick and Easy No Cook

Appetizers and Snacks

During the holidays, it seems you can never have too many snacks on hand for friends, family and those sometimes unexpected (but still welcome) guests that pop in to wish you a happy holiday. This year, turn down the stress and turn up the fun with these quick to fix apps that will keep your guests satisfied and keep you out of the kitchen.

the cheese plate Include a variety of flavors and textures, arrange the cheeses on a pretty wooden board (even a cutting board will do!) and serve with an assortment of fresh fruit, like grapes, and gluten-free crackers or toasted gluten-free bread.

Try a trio of firm Manchego cheese, a soft creamy Camembert and a Cranberry studded Stilton.

olives & feta These days, most markets have an olive bar, and that is a terrific spot to find your next party fare! Try a selection of olives or marinated olive salads and add cubed feta for a flavorful appetizer that is excellent served with a loaf of crusty gluten-free French bread.

not your average chips & dip Elevate ordinary chips and dip by stirring a variety of herbs and spices into creamy dairy or plant-based plain yogurt. Try dill, thyme and garlic powder with a pinch of sea salt for a fresh burst of flavor that will pair beautifully with a lightly salted glutenfree chip made from roots like carrot, blue potato or sweet potato.

hummus filled endive petals Arrange crisp, slightly bitter tasting endive leaves on a platter and pipe hummus into each one. Top with a sprinkling of snipped chives, and voila! You have an eyecatching appetizer in no time.

say cheers!

Keep a bottle or two of sparkling wine, Prosecco or champagne in the fridge, along with bottles of flat and sparkling water.

Keeping these foods and beverages on hand will mean youâ&#x20AC;&#x2122;re never caught off guard during this celebratory season, and youâ&#x20AC;&#x2122;ll be able to enjoy spending more time with family and friends instead of in the kitchen!

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61

beautiful you

FALL IN LOVE WITH THIS SEASON’S

makeup trends

BY KAVITA KAUL, BEAUTY WRITER & MAKEUP ARTIST

Straight from the Fall/Winter 2014 runway, Kavita Kaul brings the chicest looks of the season right to your makeup kit!

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/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

J

JUST LIKE THAT! SUMMER WHIZZED PAST AND HERE WE ARE IN FALL, AND UNDENIABLY WINTER-BOUND. WHILST some may lament those long-gone beachbound days, I for one absolutely adore blustery fall days; fiery leaves, the warmth of crackling fires, and the richer, deeper hues of the season inspire curled-up coziness and softer, sensual textures that extend beyond the knitted sweaters you’ve taken out of storage.

This season’s makeup trends on Runways around the world during Fashion Week Fall/Winter 2014, saw dewy skin swapped for a more grown-up, velvety finish; glossy lips for intensely rich, matte mouths, and those bright poppy summer nails, gave way to darker, moodier shades.

With that in mind, I’m going to take you through a few key looks that can easily translate from the Catwalk to your makeup bag for sensational, seasonal trends that you’ll fall in love with.

Firstly we all know that central heating combined with these colder, drier months can wreak havoc on the skin, so the most important step is to hydrate, moisturize, Charlotte Tilbury Magic cream

beautiful you

Untold Color Collection Quad Brown

hydrate…then moisturize some more! Dry, dull, flakey skin is not in this season!

Makeup Legend Charlotte Tilbury has an incredibly nourishing Treat & Transform Moisturizer that will see you through the season with beautifully supple skin.

Comforting, soothing and hard-working, it’s packed with Peptides to battle the signs of aging, Hyaluronic Acid to seal in moisture, Antioxidants, Vitamins A, C and E to revitalize the complexion, and combined with Charlotte’s famous 5-minute collagen boosting facial massage (the pamphlet enclosed with the product will walk you through), this pot is basically “a push-up bra in a jar” to use her own words. Once applied, your prepped and primed for whichever look you’re going for.

As seen for Givenchy and Balenciaga, the makeup theme there was minimalist and ultra clean. Skin made a more matte appearance and there was no one standout feature, but only beautifully subtle beige on beige tones that were pure sophistication. If you want to re-create this look, NARS has you covered with their fabulous Pressed Powders. A Makeup Artist’s must-have, these are a staple in my kit!

They come in a myriad of shades and are brilliant for blotting out any shine without overloading the skin; they are potent however, so use sparingly as you want to look polished not powdery! If you’re addicted to contouring, you could use a shade deeper than your natural skintone to add a little depth underneath your cheekbones, but be sure to blend like crazy to avoid patches. This product is endlessly versatile and you can even play with lighter and darker shades for a perfectly matte, nude eyeshadow that’s super chic.

Oscar de la Renta and Thakoon showcased rich espresso shadows on the eyes that are wonderfully easy to wear and appropriate for all skin tones. Elizabeth Arden can help you achieve the look in a cinch with the Chic Browns Eyeshadow Quad from their new limited edition Untold collection. I was running to an event the other day and needed to do a seriously fast day-to-evening turnaround, so I quickly smudged the chocolate brown all over my eyelids and underneath my lower lashes at the corners, and I was ready to roll in under 5 minutes! For a different take, leave your eyelids totally clean and only lightly trace color along the outside corner of the top lashline and more heavily underneath the lower eyelashes. The brown in the Chic Browns quad is warm enough to suit everyone and the compact is the perfect day-to-evening transformer for women on the go. Pop a touch of the pale gold highlighter on the inside corners of your eyes at the tear duct, finish off with one of my favorite mascara’s by Tarte, Lights, Camera, Lashes and hey presto!

Elizabeth Arden’s Beautiful Color

NOVEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

63

beautiful you

Sapphire is a deliciously deep blue that lets others know you have your finger on the pulse of fall trends.

Create the look of sheer elegance with hazy grey eye shadow washed across eyelids and assertively filled in eyebrows.

Of course the red-blooded Roberto Cavalli brought us into the bedroom this season with gorgeous, smudgy morning-after eyes that alluded to late nights and long stories. For this sultry look, I think grey is a softer more wearable alternative to black and a nice change from brown and Elizabeth Arden’s Beautiful Color eyeliner pencil in Slate is perfect! I was seriously impressed when I absent-mindedly scribbled one on the back of my hand and produced a precise line of deep, true color in one effortless stroke that stayed put! If you wanted to combine this trend with the blues of Giles Deacon as seen in London, Sapphire is a deliciously deep blue that lets others know you have your finger on the pulse; and for those with green/hazel eyes, dare to try Blackberry to really compliment your eye color.

Lightly draw the pencil all over your eyelid and smudge with your finger for an even finish (repeat for more impact); then go in again with Slate for added definition and trace along your upper

Elizabeth Arden’s Beautiful Color

64

and lower lash-lines for a an easy smoky finish; these pencils are another great day-to-evening tool to keep in your bag for after office- hours.

For the “Fade to Grey” Womenswear Collection by Giorgio Armani, Makeup Artist Linda Cantello created the look of sheer elegance with hazy grey eye shadow washed across eyelids, assertively filled in eyebrows and just a hint of tint on the lips. This look is great if you want an alternative to an eye or lip focus, but still want to create impact. Elizabeth Arden Natural Brow Pencil is a precise, slim-line product that’s hard to go wrong with. For all you Blonde’s with a cool undertone out there, I know it can be a struggle finding a pencil that isn’t reddish, and the Honey Blonde is a great shade that just might put an end to the search. Use short sketch-like strokes to fill in any natural gaps, and be sure to regularly use the wand at the other end to brush through and make sure your eyebrow shape is on the right track. A favorite little trick of mine is just a spritz of non-aerosol Aveda Brilliant hairspray on a disposable mascara wand to set the brows and avoid gloopy eyebrow gels.

Lastly, Bottega Veneta showcased deeper colors of the season with a seductive burgundy lip. When I’m doing a strong lip on myself, or a model, preparation is key. Buff off any dry skin, slather with lip balm and let it sit whilst

/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

you do everything else. When it comes to crunch time, blot off all excess lip balm to ensure your color doesn’t slip and slide, make sure your lip pencil is warmed up by scribbling it a little on the back of your hand, then go straight in and fill in your lips for intense color and serious staying-power. NARS* famous Velvet Matte Lip Pencil in Damned is amazing for creating a dramatic deep magenta pout; pair this with a neutral, well groomed makeup on the rest of your face for a fashion-forward fall look.

Another little tip is, you can use the pale gold from the Elizabeth Arden Untold compact, previously mentioned, to highlight your cupids-bow and add a little extra sex-appeal. Then the only thing left for you to do is to wrap up warm and head out knowing you’re bang-on trend for fall and winter.

And now Dear Readers, I’m excited to let you know that the next issue of Food Solutions Magazine is going to be all about you! We want you to write in with any makeup troubles and questions, skincare queries, etc. for me to troubleshoot. I’m here for you, so get those questions in and I’ll get back to you! *Many NARS products do not contain ingredients derived from barley, oats, rye, spelt or wheat, which are commonly known sources of gluten. However, due to the wide range of raw materials and equipment used during the manufacturing of the products, NARS cannot confirm that the products are free from any traces of gluten.

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FSM Reader Q& A

YOUR FOOD SOLUTIONS WITH THE HOLIDAYS UPON US, THERE IS NO SHORTAGE OF QUESTIONS ABOUT INGREDIENTS, TECHNIQUES AND PRODUCTS. HERE ARE A FEW OF OUR FAVORITES WITH ANSWERS TO HELP KEEP YOUR HOLIDAYS MERRY AND BRIGHT!

Is mascarpone the same as cream cheese?

Mascarpone is not the same as cream cheese. This Italian export is a soft, silky texture cheese made by when acid is added to cream, causing it to coagulate or curdle. You may be familiar with mascarpone as a main ingredient in the famous Italian dessert, Tiramisu. Its smooth texture and rich flavor are the result of a very high fat content, between 60 and 75%.

Cream cheese, on the other hand, is made from a mixture of milk and cream and must be a minimum of 33% milk fat, with no more than 55% moisture content.

While not the same product, many times cooks substitute cream cheese for mascarpone due to cream cheese’s lower price tag. Both products are gluten-free.

I have heard how you measure your flour for baking makes a difference. Is that true? How should I be measuring?

It is true that how we measure our flour for baking makes a significant difference in the final outcome of our dish, especially when it comes to high flour content foods like breads, cakes and other baked goods.

Properly measured flour each time ensures consistency in our baking, as well.

To properly measure your gluten-free flours most accurately, use a digital kitchen scale. If you still prefer the “old fashioned” way using measuring cups, spoon flour into the measuring cup, then level the flour with the back of a butter knife. Do not pack flour into the cup, and do not scoop the cup into the flour container. Either of these will compact the flour and result in too much flour in your recipe.

When I bake yeast breads and baked goods that must rise, what can I use to cover them during the rising time that won’t stick to the dough?

When breads rise, keeping them covered is important so that the tops do not dry out. The best covering for yeastleavened baked goods when they are rising is either an oiled piece of plastic wrap or wax paper. Use a light neutral tasting oil to brush onto the paper, or spray with cooking spray.

If you prefer to omit the oil, use a piece of plastic wrap that you have crumpled into a ball, then stretched back out. The crumpling will prevent the wrap from sticking to your bread.

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/ FOOD SOLUTIONS MAGAZINE / NOVEMBER ISSUE

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