TABLE OF CONTENTS
24
35
Science
Root Cause Medicine
Probiotics: Are they really gluten-free?
Dr. Vikki Petersen shares facts about vitamin D.
Food
Nutrition
10
The average newborn has 287 chemicals in the umbilical cord blood, 217 of which are neurotoxic. Dr. Mark Hyman tells us how to rid our home of these toxins.
14
Bridging the gap between late summer and early fall, these recipes will have you enjoying the best of both seasons.
Editor’s Letter................................................................................................ 4
African Root Vegetable Stew.................................................................42
Contributors................................................................................................... 6
Hot Dog Toppers.........................................................................................45
Letters to the Editor.................................................................................... 8
Bacon Wrapped Dates..............................................................................46
Probiotics and Celiac Disease................................................................. 10
Kale & Brussels Salad...............................................................................50
Root Cause Medicine................................................................................ 14
Summer Vegetable Bake......................................................................... 52
Methylation – What’s All the Fuss? .....................................................20
Rice Crispies Treats....................................................................................54
Check Up with Dr. Mark Hyman............................................................24
No Bake Pumpkin Cheesecake..............................................................58
Avoid Lunch-Box Letdown......................................................................30
Brussels Sprouts with Dates and Smoky Tempeh......................... 60
Recipes.......................................................................................................... 35
Halloween GF Candy List.........................................................................62
Banana Nut Bread.....................................................................................36
Purple Ube Sweet Potatoes...................................................................64
French Bread Pizza....................................................................................38
In Season Now............................................................................................66
Apple Cinnamon Cupcakes.................................................................... 40
SEPTEMBER_OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
03
GLUTEN FREE
How did you enjoy our July/August double issue? This issue was so fun to put together, combining late summer and early fall. We’re giving you delicious gluten-free recipes to satisfy your craving for both, not to mention, a jump start on Halloween with a gluten-free list of some of our favorite candies to give your trick or treaters (or to keep for yourself). Our contributors really outdid themselves for this issue, sharing articles on topics about gut health and probiotics, toxins in our home and how to get rid of them, and one topic you have likely heard about but may not be too familiar with: Methylation. This month, it’s explained for you right here. And because you love it so, we’ve included a What’s in Season guide for September and October so that you can make the best choices for eating in season! I hope you enjoy this issue as much as the team here at FSM enjoyed putting it together for you! Stay in touch,
FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions
CONTRIBUTING WRITERS Mark Hyman, MD Lisi Parsons Vikki Petersen Leigh Reynolds Romilly Hodges Kara Fitzgerald, ND Shirley Plant COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Kristen LaBuda 717.574.3739 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com
ADVISORY BOARD Cynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician / Nutritionist & Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President
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/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER_OCTOBER ISSUE
CONTRIBUTORS
chronic illness through a
American high schools about
underlying medical conditions
groundbreaking whole-systems
nutrition, fitness and mental
that may have previously been
medicine approach known as
resilience. He is a volunteer for
undetected. Dr. Rudert then
Functional Medicine. He is a family
Partners in Health with whom he
creates an individualized course
physician, an eight-time New York
worked immediately after the
of treatment tailored to each
Times bestselling author, and an
earthquake in Haiti and continues
patient’s unique set of needs.
internationally recognized leader in
to help rebuild the health care
Rather than just treating the
his field. Through his private
system there. He was featured on
symptoms of the disease, Dr.
practice, education efforts, writing,
60 Minutes for his work there.
Rudert believes the best results
LEIGH REYNOLDS recognized a
research, advocacy and public
need for high quality-gluten free
policy work, he strives to improve
nutritional supplementation so she founded Gluten Free Therapeu-
are achieved by getting to the CYNTHIA S. RUDERT, M.D.,
core cause of the problem and
access to Functional Medicine, and
F.A.C.P., is a Board Certified
treating the disease accordingly.
to widen the understanding and
Gastroenterologist in Atlanta,
Dr. Rudert sees patients from all
tics™. Leigh set out to make one of
practice of it, empowering others
Georgia, whose practice is
over the United States for second
the most beneficial gluten-free
to stop managing symptoms and
primarily devoted to the screening
opinion consults on a variety of
supplement lines available. With
instead treat the underlying causes
and following of patients with
gastrointestinal disorders.
high quality pharmaceutical grade
of illness, thereby also tackling our
celiac disease. With one of the
ingredients and scientifically
chronic-disease epidemic.
largest practices in the United
researched formulations Gluten
Committed to educating the public, patients and physicians about
Free Therapeutics™ is proud to
Dr. Hyman is Chairman of the
this commonly missed disorder,
offer its customers a superior line
Institute for Functional Medicine,
Dr. Rudert lectures throughout
of nutritional supplements called
and was awarded its 2009 Linus
the United States and Canada on
CeliVites.
Pauling Award for Leadership
celiac disease. She also lectures on
in Functional Medicine. He is
inflammatory bowel disease, irri-
currently medical editor at the
table bowel syndrome, pancreatic
Huffington Post and on the
exocrine insufficiency and small
Medical Advisory Board at The
States that manages adults and
intestinal bacterial overgrowth.
Doctor Oz Show. He is on the
teenagers with celiac, she has
Dr. Rudert is Medical Advisor for
Board of Directors of The Center
evaluated over 1000 patients with
the Celiac Disease Foundation, the
for Mind-Body Medicine, and a
celiac disease and gluten
Gluten Intolerance Group of North
faculty member of its Food As
sensitivity.
America and for the Gluten Free
Medicine training program. He is
Certification Organization (GFCO).
also on the Board of Advisors of
Dr. Rudert’s focus is identifying the
She is Medical Director for Atlanta
MARK HYMAN, MD has dedicated
Memhet Oz’s HealthCorps, which
core causes of gastrointestinal
Gluten Intolerance Group (GIG),
his career to identifying and
tackles the obesity epidemic by
issues with a comprehensive
and founder and president of the
addressing the root causes of
“educating the student body” in
evaluation enabling her to treat
Atlanta Women’s Medical Alliance,
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/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER_OCTOBER ISSUE
CONTRIBUTORS
the largest alliance of female
Marci is CEO of Food Majesty, Inc.
and police departments. She is also
the underlying root cause of the
physicians in the United States.
author of Reality Diabetes ~ type
a frequent contributor to fitness
patient’s health condition.
In demand as an expert in celiac
2, The Diet Game: Playing for Life!,
magazines and fitness web pages.
Practicing for over 20 years, Dr.
disease, she was the Keynote
The Divorced Woman’s Diet and is
www.wortheverychew.com
Petersen remains at the forefront
Speaker for multiple programs
contributor to Chicken Soup for
including the New England Celiac
the Soul Healthy Living Series
DR. VIKKI PETERSEN is con-
intolerance, which earned her the
Conference, co-hosted with the
Diabetes. Sloane is a nutrition and
sidered a pioneer in the field of
title of Gluten Free Doctor of
Beth Israel Deaconess Medical
disease counselor, speaks
gluten sensitivity and is acknowl-
the Year.
Center/Harvard, and national GIG
frequently in the community, is
edged in the U.S. for her contribu-
meetings. Dr. Rudert was the
coordinator of American Diabetes
tions to, and education of, gluten
She co-authored the book, The
advising physician for the popular
Association (ADA) programs, an
awareness in our country.
Gluten Effect, celebrated by other
television series House which
ADA Valor Award recipient and
leading experts in the field as a
featured a segment concerning
does radio, television and
huge advance in gluten sensitivity
celiac. Dr. Rudert is a former
magazine interviews. Marci is
diagnosis and treatment.
Assistant Professor of Medicine
passionate about her work and it
Dr. Petersen donates much of her
with Emory University. Learn more
shows when you meet her.
time to the community where she
of advances in the field of gluten
about Dr. Rudert and her practice
speaks about health awareness at
at DrCynthiaRudert.com.
corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, raA certified clinical nutritionist, and
dio personality and food blogger,
doctor of chiropractic, she is also
specifically on the topic of gluten
an IFM Certified Practitioner (Insti-
sensitivity and celiac disease.
tute for Functional Medicine). She co-founded HealthNOW Medical
She is on the advisory board
Center in Sunnyvale, California.
along with holding an associate
Chef LISI PARSONS, two-time
HealthNOW is known for using
editor at-large position at Simply
MARCI PAGE SLOANE, MS, RD,
author of gluten-free & Paleo
a multi-disciplined approach to
Gluten-Free Magazine. She has
LDN, CDE is a Registered and
Cookbooks, a recipe developer for
address complex health problems,
been interviewed by CNN Head-
Licensed Dietitian/Nutritionist and
fitness professionals, and a
many of which are rooted in
line News and Better Homes &
Certified Diabetes Educator in
diagnosed celiac. She also suffers
gluten intolerance. Patients travel
Gardens, amongst others.
south Florida. She grew up in New
from Hashimoto’s disease and
from all over the world to experi-
York City where she graduated
recovered from a disabling nerve
ence the best of what HealthNOW
from Columbia University with a
injury with the help of whole foods.
offers, combining internal medi-
double Master’s degree in
Lisi has worked as a personal
cine, clinical nutrition, chiropractic
Nutrition and Physiology.
trainer and meal planner for fire
and physical therapy, to identify
SEPTEMBER_OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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SEPTEMBER_OCTOBER / LETTERS TO EDITOR
I love the double issue! Keep doing it because it covers holidays better now and I like the broader range of topics. Thank you, Katie -OH
Which issue will holiday recipes be coming out? I am an early bird when it comes to planning and this year, my grandson who comes to visit was just diagnosed with celiac disease and I need to practice my cooking and baking beforehand. I’m new to your magazine, my friend emailed it
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to me when I told her about my grandson. I love it! Gladys -MO Editor’s reply: Gladys, I’m so happy you found us and be sure you thank your friend for me for passing FSM along to you. You’re in luck because our Nov/Dec issue will be dedicated solely to holiday cooking and baking and related topics, so on Nov. 1, you’ll have everything you need to create the perfect gluten-free meal for your entire family, and of course, that your grandson can enjoy right along with everyone else.
/ F O O D S O L U T I O N S M A G A Z I N E / J U LY _ A U G U S T I S S U E
Thank you for making this accessible to anyone for free. So many similar publications out there are so expensive and with the cost of a gluten-free diet for 3 of my 5 family members, we need all the help we can get (on gluten-free and on our budget!!). We love your magazine! -Becky, GA
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SCIENCE
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SCIENCE
ABOUT THE AUTHOR
More than half of top-selling probiotic supplements contain some gluten, including ones labeled “gluten-free”.
PROBIOTICS AND CELIAC DISEASE PATIENTS
Increased intestinal permeability is inevitable in individuals with celiac disease. Researchers and physicians have known this for a long time. What’s more, whether it is a cause or a consequence remains a mystery, but gut microbiota is somehow involved in the process. This link raises some interesting questions about the use of probiotics for celiac disease patients. Can their regular use help these patients in the long term? Can they have a real impact to prevent intestinal permeability and help healing?
MICROBIOTA AND CELIAC DISEASE
Our gut microbiota is a beautiful and dynamic system, made up of millions of friendly bacteria which help keep invading pathogens at bay. However, the balance between friend and foe can be difficult to maintain. Excessive numbers of hostile bacteria (typically Gram- negative) can make the organism less tolerant to gluten. The concerning part is that, in genetically predisposed individuals, this can mean celiac disease. The theory goes
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.
that problems in the intestinal mucosa, such as increased permeability, can create conditions that favor nasty Gramnegative instead of helpful Gram-positive bacteria.
CAN PROBIOTICS PLAY A ROLE IN THE TREATMENT OF CELIAC DISEASE?
As every celiac disease patient knows, the only treatment for this condition is a strict gluten-free diet, excluding every source of gluten. No exceptions. However, this is not easy to achieve, and many researchers are looking for alternative treatments that could help celiac disease patients. In theory, given the importance of gut microbiota in these patients, probiotics seem like a good idea. These products
SEPTEMBER_OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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SCIENCE
claim that live microorganisms can reach the gastrointestinal tract and help tip the balance towards good bacteria. Initial studies in the lab produced exciting results, and probiotics were able to reverse the adverse effects of the celiac disease in mice. Unfortunately, the same trend was not present in clinical trials. Participants in several studies reported only limited improvements in indigestion and constipation and a complete failure to prevent diarrhea or abdominal pain. What’s more, the in-depth analysis also failed to detect any improvements regarding intestinal healing or nutrient absorption.
ARE PROBIOTICS GLUTEN-FREE?
Researchers from Columbia University presented preliminary findings from a small study showing that more than half of the top- selling probiotic supplements contained some gluten, including ones that were labeled as gluten-free. Columbia’s Peter Green, who presented the
data at the Digestive Disease Week conference in Washington, DC, told the New York Times that he was baffled as to why these supplements contained any gluten at all: “The question is: Why are companies putting wheat or barley or rye in probiotic supplements?” Dr. Green said. “People use these natural products in an attempt to be healthy.” Caution should be used if a celiac patient decides to purchase probiotics. Make sure the probiotic you chose is truly gluten-free.
WHAT ABOUT A PROBIOTIC SPECIFICALLY DESIGNED FOR CELIAC DISEASE PATIENTS?
Despite the initial problems, researchers still like the idea that probiotics can help celiac disease patients. What if the problem is with commercial products available? What if it was possible to develop a specific probiotic tailored to celiac disease patients? A few years ago, Italian researchers concocted a product
containing bacteria able to digest or alter gluten. According to the researchers, this preparation would be perfectly capable of colonizing the intestine and target gluten before it triggered an immune response. Unfortunately, commercial products available are not yet capable of doing this. However, this idea opens an exciting door for future products specially developed for celiac disease patients. For celiac disease patients, exposure to gluten means intestinal damage. This can take the form of increased permeability and changes in the gut microbiota. The good news is that preliminary studies found types of friendly bacteria in probiotics with the ability to degrade gluten. In practical terms, this could mean a unique probiotic for celiac disease patients. At this stage, however, this is nothing more than an idea and researchers need to conduct further research. We await further developments!
SEPTEMBER_OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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ROOT CAUSE MEDICINE
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ROOT CAUSE MEDICINE
HOPEFULLY YOU’VE BEEN TOLD THE IMPORTANCE OF GETTING ADEQUATE VITAMIN D while simultaneously protecting your skin. Summer may bring longer sunny days to the northern hemisphere, but unless you live fairly close to the equator and have light skin, the sun’s rays are likely insufficient to normalize your D levels. Getting a blood test is the only accurate way to assess current levels. Fortunately they are fairly affordable and if your result is less than 50 ng/mL, you are in very good company, but not at an ideal, healthy level. In fact, while those of us specializing in root cause medicine and functional medicine like to see our patients’ levels about 50 ng/mL on their blood tests, a level of 20 - 30 is considered “normal” by most labs. Yet approximately 85% of Americans score below even that. The dangers of low levels of vitamin D are associated with a very long list of symptoms and diseases. From increased risk of heart disease and seventeen different types of cancer, to obesity, decreased bone health and autoimmune disease; the list is truly staggering. Vitamin D is called a “vitamin” when in fact that’s a misnomer. D is actually a steroid hormone, capable of influencing over 3,000 genes in the human body. When we say “influence”, we mean that vitamin D has power to prevent or worsen a wide variety of diseases through its ability to “turn on and off” genes. No man is an island as the expression goes, and vitamin D, too, needs a little help to perform its job correctly. Vitamin D, specifically D3, and vitamin K2 play very nicely together. The
The so-called “vitamin” D is really a steroid hormone that influences more than 3000 genes in the body!
benefits of vitamin D, of which there are many, are greatly enhanced when proper levels of vitamin K exist in the body. Bone and heart health are chief amongst the organs benefiting, although there are many. Interestingly, when I was trained as a doctor, vitamin K was associated with blood clotting as its predominant role - a deficiency of K would be associated with an inability to cause one’s blood to clot. When a patient didn’t appear to have such a problem, it was assumed vitamin K levels were sufficient. Recent research refutes that theory. Insufficient vitamin K2 leads to heart disease, osteoporosis, brain function problems including dementia, prostate, lung, and liver cancer, plus infectious diseases. As research continues, the list grows.
SEPTEMBER_OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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ROOT CAUSE MEDICINE
Vitamin K, a fat soluble vitamin, is a teammate to vitamin D that prevents it from having a “dark side”. Some interesting research showed that vitamin D could “cause heart disease”. On the face of it such research made no sense as there was much evidence to the contrary. However, it wasn’t inaccurate and herein lies the story of vitamin K, something we should all know to ensure optimal health of our bones, heart and more. The potential “dark side” comes from how vitamin D and K interact with a major mineral, calcium. Vitamin D ensures absorption of calcium. This sounds good, right? It’s good for bone health, but is not beneficial when you realize that a cause of heart disease is calcium in the arteries, known as atherosclerosis or hardening of the arteries. Is calcium the villain? No, it’s not. Calcium is simply being deposited incorrectly. If the calcium was traveling to the bones it would be fine, it’s a deposition in the arteries, kidneys or joints that create unwanted disease. The nutrient needed to balance D and calcium, vitamin K2, has a rate of deficiency as bad as vitamin D’s. It’s estimated that 80% of our population is deficient in K. This is a large problem because it is the job of vitamin K to direct calcium to the
ABOUT THE AUTHOR Vitamin K, a fat soluble vitamin, is a teammate to vitamin D that prevents it from having a “dark side”.
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DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.
ROOT CAUSE MEDICINE
The safety of vitamin K is high. There have been no adverse effects associated with taking high doses. Our favorite multiple has a good dose of K and D to prevent deficiency, and if a patient tests low in D despite taking the multiple, our go-to additional formulation has a nice balance of both nutrients to prevent D levels from ever becoming a liability.
OUR RECOMMENDATION?
1. Get your vitamin D level tested. If it’s below 50 ng/mL, contact us and we can help you with a correct dosage to optimize your level to a healthy one.
proper location in the body, and prevent it from depositing where it shouldn’t, such as in the arteries, organs and joints. Calcium deposits are associated with a long list of diseases including: heart disease, obesity, diabetes, colon cancer, breast cancer, Alzheimer’s, hypothyroidism, ovarian cysts, fibrocystic breasts, bone spurs and more. If you or anyone you know suffers from such conditions, it’s a good bet a deficiency in vitamin K2 exists. According to researchers, “nearly everyone” is deficient in vitamins D3 and K2. How does vitamin K2 perform its “magic” in directing calcium accurately? It activates a hormone, osteocalcin, which is required to bind calcium into the bone. The same hormone prevents calcium from depositing in places it shouldn’t. Isn’t the human body amazing? It ensures calcium is placed in the correct places, keeping bones strong, while preventing it from being deposited where it shouldn’t. But in order for the body to perform this job flawlessly, it requires an adequate
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amount of vitamin K2, something most of us just don’t have. Worrisome is the current attention put on vitamin D deficiency and the need of D3 supplementation, while there is a concurrent lack of awareness of vitamin K’s important role. If an individual takes vitamin D3 due to deficiency but ignores a probable deficiency of vitamin K2, a likely scenario is increased calcium absorption from the effects of D, but inappropriate calcium deposition due to a lack of K2. And yes, this does equate to increasing one’s risk of disease due to taking vitamin D. It’s sad to think one is doing potential damage through taking such an amazing vitamin as D, but the truth of its relationship to vitamin K is incredibly important to know. Studies confirm vitamin K2 intake is inversely correlated with cardiovascular disease and mortality, meaning getting adequate amounts of K decrease your risk of heart disease and extend your life expectancy.
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2. There is no accurate lab test for vitamin K as of this writing, therefore ensure you are taking vitamin K with D. Even if you are in the minority and don’t require “extra” D, find a multiple that has a balance of both. We can help you with suggestions. 3. Get your calcium from plant sources such as dark green leafy vegetables. Dairy products are not a good source of absorbable calcium and the proof lies in the fact that countries with the highest dairy consumption have the highest rate of weakened bones or osteoporosis. 4. For strong bones, a balance of minerals is crucial. Calcium is only a single constituent of bone. Therefore, don’t take calcium supplements on their own and do get a good balance of all necessary minerals from a good multiple, plus dietarily, Himalayan sea salt is a great source of all the trace minerals. I hope you found this informative. If you need any assistance improving your health, always feel free to contact me. I’m here to help!
Dr Vikki Petersen, DC, CCN, CFMP Founder of HealthNOW Medical Center Author of “The Gluten Effect”
NUTRITION
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NUTRITION
IF YOU OR ANYONE YOU KNOW HAS A HISTORY OF HEART DISEASE, DEPRESSION, ALZHEIMER’S DISEASE, ADHD, DIABETES, INSOMNIA OR AUTISM, THESE ARE JUST SOME OF THE CONDITIONS THAT HAVE BEEN LINKED TO FAULTY METHYLATION. If you are pregnant, or thinking of becoming pregnant, then supporting methylation to prevent neural tube defects (and actually lots more!) is super-important too. It’s the reason your doctor tells you to make sure you’re getting enough folate (or folic acid). Methylation is a process that happens in every cell of our body.
HERE ARE SOME OF THE WAYS WE USE METHYLATION: • Cell division and renewal • Healthy immune cells • Synthesizing and clearing adrenaline • Detoxification in the liver (and elsewhere) • Producing energy for cells to use in chemical reactions • Clearing out excess estrogens and histamine • Regulating how our genes get expressed
Methylation is a process that occurs naturally in the body and is involved in repairing DNA, turning on and off genes, fighting infections and getting rid of environmental toxins and more. converts folate into the active form (5-mTHF) that can be used to make S-adenosylmethionine (SAMe). SAMe is a fantastically versatile compound and used in most methylation reactions. A well-functioning MTHFR gene also helps to keep homocysteine within normal levels. Homocysteine is a compound that may have come onto your radar if you have heart disease since higher levels have been associated with worse outcomes if you have this condition.
If you already know what MTHFR is, perhaps you know that you have a variant of this gene such as C677T or A1298C. If you have two copies of the C677T gene (this means you are homozygous for this variant) then the MTHFR enzyme’s activity can drop by 70-75%. If you have one copy of this gene (heterozygote) then activity can be reduced by 33-35%. If you have two copies of the A1298C variant you may lose 39% of MTHFR activity.
TREATING METHYLATION DEFICITS Most often, treating methylation deficits involves adding supplemental nutrients such as natural folates (5mTHF), B12 and betaine to help overcome the lagging enzyme activity. We know that this approach can work well, and maybe it has for you. However, this doesn’t work for everyone. Many individuals can actually experience an increase in symptoms, especially those related to anxiety, nervousness and depression. If this has happened to you, then you may be wondering where to go from there.
Don’t miss that last one! Methylation is one of the ways that the body makes sure the right genes are turned on, and the ones that we don’t want get turned off. This has far reaching implications for just about everything that happens in the body. It also means that even if we have a gene that predisposes us to a disease like Alzheimer’s, we can help that gene to stay silent by supporting healthy methylation.
MTHFR You may have heard about the MTHFR gene. MTHFR stands for methylenetetrahydrofolate reductase, an enzyme that SEPTEMBER_OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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NUTRITION
ABOUT THE AUTHOR Dr. Fitzgerald received her doctorate of naturopathic medicine from National College of Natural Medicine in Portland, Oregon. She is a physician and clinical director of the Sandy Hook Clinic in Connecticut. Dr. Fitzgerald is lead author and editor of Case Studies in Integrative and Functional Medicine, a contributing author to Laboratory Evaluations for Integrative and Functional Medicine and the Institute for Functional Medicine’s updated Textbook for Functional Medicine. She has been published in numerous peer-reviewed journals. Learn more about Dr. Fitzgerald and her clinic here.
If you don’t tolerate methylation supplements, and actually even if you do, it is really important to get your diet and lifestyle dialed in, too. With supplementation, we can run the risk of pushing methylation activity too far the other way and actually promote a state of excess methylation which research is showing can be detrimental too. What we want is balance—not too much, not too little. Just right. And there is actually a way to do that with foodbased nutrients, superfood methylation adaptogens, specific eating patterns, sleep hygiene, stress management, and exercise. Your functional medicine practitioner should also be looking at areas of excessive SAMe drain, which can reduce the amount of SAMe available for healthy functions. Inflammation, oxidative stress, environmental toxins and gut health can all have negative effects on methylation activity and must be considered as well.
WHO SHOULD BE SCREENED FOR METHYLATION DEFICITS? Supporting healthy methylation is actually a good anti-aging strategy, since we
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If you suffer from autoimmune disease, cardiovascular conditions or neurological disease, you may want to pay special attention to methylation. tend to lose methylation capacity as we age. Methylation should therefore be on all of our radars! It’s certainly on mine. More specifically, I recommend that anyone with the following conditions (or with a family history of these concerns) ask their practitioner to order the MTHFR genetic test, or have your full genetic profile done through www.23andme.com • ADD/ADHD • Addiction • Allergies • Alzheimer’s disease • Anxiety • Asthma • Autism • Behavioral disorders • Bipolar disorder • Cancer • Chemical sensitivity
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• Chronic fatigue • Cleft palate • Dementia • Depression • Diabetes • Downs syndrome • Fertility issues • Fibromyalgia • Heart disease • High blood pressure • Insomnia • Multiple sclerosis • Neuropathy • Parkinson’s disease • Pre-pregnancy and pregnancy • Schizophrenia • Thyroid disease High levels of homocysteine, or low levels of folate and vitamin B12 are other flags to potentially-impaired methylation. If you’re working with a functional medicine practitioner, they will be able to order additional tests that provide an in-depth look at methylation activity such as SAMe, SAH and SAMe:SAH ratios, expanded nutrient status, and genome analysis. You can find out more about our full program for correcting and optimizing your methylation capacity in our eBook Methylation Diet and Lifestyle.
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CHECK UP WITH DR. MARK HYMAN
exercise. After all, babies live on breast milk or formula and love. They don’t say, “Hey, Mom, take me out for a 1,200-calorie fast food breakfast or a giant tub of buttered popcorn.” Likewise, watching too much television is not a risk factor. What’s going on instead is probably due to environmental toxins in their little bodies. The average newborn has 287 chemicals in the umbilical cord blood, 217 of which are neurotoxic. They include pesticides, phthalates, bisphenol A, flame retard-
I’M OFTEN ASKED ABOUT HOW ENDOCRINE DISRUPTORS LIKE ENVIRONMENTAL TOXINS CAN INTERFERE WITH YOUR HORMONES. More and more of you are asking how to get rid of toxins that occur in the home and environment. Unfortunately, today we’ve become exposed to a greater number of environmental toxins than ever before. Sadly, many experts fail to connect the dots between toxicity and diabesity, which has hit record numbers. Environmental toxins can feed cancer, interfere with glucose and cholesterol metabolism and induce insulin resistance and obesity through multiple mechanisms including inflammation, oxidative stress, mitochondrial injury, altered thyroid metabolism and impaired central appetite regulation.
The average newborn has 287 chemicals in the umbilical cord blood, 217 of which are neurotoxic. As a result, we see a dramatic increase in obesity among newborn babies. In 2006, scientists at the Harvard School of Public Health found obesity rates in infants less than six months old rose an alarming 73 percent since 1980. This obesity epidemic among six-montholds is not related to diet or lack of
ABOUT THE AUTHOR MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symptoms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr. Hyman and Functional Medicine, visit drhyman.com
ants and heavy metals such as mercury, lead and arsenic. These chemicals have a broad range of negative effects on adults, so just think how badly they affect babies.
TOXINS TO REMOVE TODAY To minimize this detrimental impact, look through a few of the Environmental Working Group’s (EWG) Dirty Dozen Endocrine Disruptors. These hormone
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disruptors lead to huge challenges, so you want to watch out for them. Let’s briefly look at a few. Bisphenol A (BPA) – found in plastic water bottles and canned foods, BPA is a synthetic hormone that imitates estrogen in the body. Studies link BPA to breast cancer, reproductive challenges, obesity and heart disease. To minimize BPA exposure, stay away from plastic. Use stainless steel or glass instead, and look for BPA-free canned foods. Phthalates – also in plastic food containers. Some children’s toys also contain phthalates, so you want to be careful especially if your children are young and teething. Many makeup products also
You can’t eliminate all toxins, but you can definitely reduce exposure to these endocrine disruptors. carry phthalates, so avoid products that contain “fragrance.” Stick with all-natural products that have only a few familiar ingredients. Phthalates also wreak hormonal havoc. Studies link phthalates with cancer, birth defects and thyroid issues. Check out EWG’s skin deep database to see where your cosmetics rank on the toxicity scale. If you wouldn’t eat it, you shouldn’t put it on your skin because everything gets absorbed into your body. Glycol ethers – household cleaning products, cosmetics and paints contain glycol ethers which can damage fertility, lead to birth defects and worsen allergies and asthma.
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I could go on with others like mercury, lead and arsenic, yet you get the message: All these toxins can create major diseases and should be avoided when possible. That’s why it so important to eat clean, organic, grass-fed meat and plant-based foods. While avoiding all of these toxins might become overwhelming, following my eight strategies below will help you reduce your burden.
8 STRATEGIES TO REDUCE ENVIRONMENTAL TOXIN EXPOSURE
1 - Maximize your phytonutrients. Eat whole, real foods, especially cruciferous veggies like broccoli, bok choy, kale and Brussels sprouts to maximize your dietary phytonutrients and increase your body’s ability to detoxify. Choose foods high in antioxidants like dark, green leafy veggies and berries. Garlic and onions can also help you detoxify. As an example, my 10-Day Detox program can help you incorporate these and other delicious, phytonutrient-packed foods.
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vitamin B Complex, as well as special glutathione-boosting compounds such as n-acetyl-cysteine, alpha-lipoic acid and milk thistle. 7 - Get chelated. Medical therapy with heavy metal chelators can lower mercury, lead, arsenic and other toxic metals. You’ll want to work closely with a Functional Medicine practitioner if you suspect heavy metals are an issue. 8 - Address toxicity in your home. If you suspect lead or other poisons in paint or floors, consult an expert to remove these safely.
Using stainless steel or glass refillable water bottles dramatically reduces your exposure to the endocrine disruptor BPA. 2 - Avoid plastics. I recommend stainless steel water bottles and glass containers like Pyrex to store leftovers. Instead of buying water in plastic bottles, install a filter at home. I like reverse-osmosis filters. You can find great ones online. 3 - Detox your home. Stick with natural, simple products. Use 28
eco-friendly, non-toxic cleaners. Check out Environmental Working Group’s (EWG) skin-deep guide. They also have a great guide to reduce toxic household cleaning products. You can even make your own body products using coconut oil and other ingredients. If you can eat it and also put it on your skin, that’s even better! 4 - Stop eating mercury. Stick with small, cold water fish like salmon that have lower mercury levels. Choose organic fruits and vegetables to minimize environmental toxin exposure. The EWG also has a list of fish with low mercury levels. Use their Dirty Dozen and Clean 15 lists of fruits and veggies to help you cut out toxins from your food. 5 - Exercise and sweat. Exercise and sweating help rid your body of toxins. Get moving and try a sauna or steam bath. 6 - Take quality supplements to support detoxification. These should include zinc, vitamin C and
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You can’t eliminate toxins completely, but you can definitely reduce exposure to these endocrine disruptors. It simply involves investigative work, switching to safer products and following the above eight strategies. Once you get the hang of it, you can live clean and green without much effort. Wishing you health and happiness, Mark Hyman, MD
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NUTRITION
LUNCH IS ONE OF MY FAVORITE MEALS, YET I KNOW MANY STRUGGLE WITH WHAT TO PREPARE FOR SCHOOL AND WORK LUNCHES – ESPECIALLY ONES THAT ARE NUTRITIOUS AND TASTY. Add a gluten-free requirement to the mix and the task becomes even more challenging and expensive. Or does it have to be? With back-to-school already here for most, or just around the corner, how can you be ready with tasty gluten-free options that won’t disappoint the kids and end up in the trash bin? Read on for some tips and ideas that will work with kids of all ages.
ALWAYS READ THE FOOD LABEL When you’re grocery shopping pay special attention to the labelling and ingredients list. Caution: gluten can go by many other names, for example: • Hydrolyzed Vegetable Protein (HVP), unless made from soy or corn flour or cereal products, unless made with pure rice flour, corn flour, potato flour, or soy flour • Vegetable protein unless made from soy or corn • Malt or malt flavoring unless derived from corn • Modified starch or modified food starch unless arrowroot, corn, potato, tapioca, wax maize, or maize is used • Vegetable gum unless they are one of these: carob bean gum, locust bean gum, cellulose gum, guar gum, gum arabic, gum aracia, gum tragacanth, xanthan gum, or vegetable starch • Soy sauce or soy sauce solids unless you know they do not contain wheat (for example, tamari, is wheat-free soy sauce) Any of the following on labels usually
Having healthy options in your pantry and fridge will help with lunch prep during the week.
means that a grain containing gluten has been used: stabilizer, starch, flavoring, emulsifier, or hydrolyzed protein. Again, read every label every single time you use a product. Ingredients change and sometimes we won’t know unless we read to determine a product is safe for a gluten-free diet.
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GLUTEN-FREE SUBSTITUTES ARE GREAT, BUT ALSO REMEMBER ALL THE NATURALLY GLUTEN-FREE OPTIONS AVAILABLE. Lots of foods are naturally gluten-free, including fruit, vegetables, meat, poultry, fish, eggs and cheese. Quinoa, millet, amaranth, buckwheat, corn, rice and teff are all excellent nutritious gluten-free grains.
Ideas for your lunch box FOR KIDS:
• Skewers loaded with cheese, fruit, veggies are a fun lunch item for kids. • Healthy homemade muffins are great for lunch, especially ones made with raw seeds and nuts. • Morning Oat muffins chocked full of healthy oats, eggs and blueberries are great for breakfast on the run or even lunch. • Hummus, bean dips or salsa with veggies and corn chips. Homemade or store bought hummus and salsa packed with rice crackers, corn chips and cut up vegetables. • Rice cakes topped with sunflower seed butter or nut-free Nutella. • Stuff celery with cream cheese (Note: If your child is lactose intolerant try Daiya cream cheese, which is available plain, or in strawberry, chive and onion flavors.) • Meatballs or mini meatloaf make a great lunch. I make mini meatloaves in my cupcake pan so they’re the perfect size for lunch. You can preheat and pack in a wide mouth thermos.
FOR ADULTS:
Sandwiches: Sandwiches needn’t contain bread, but if you really want a traditional sandwich, check for healthy gluten-free breads at your local health food store that contain quinoa, millet, chia or flaxseeds. Stay clear of breads containing rice flour 32
and potato starch as they quickly turn to sugar in the body and will make you hungry soon after you’ve eaten. I find most gluten-free breads are better toasted. Wraps: Instead of bread why not opt for using romaine lettuce leaves or steamed cabbage leaves for sandwiches? Spread egg salad, tuna fish or line lettuce with healthy deli meats and wrap or tie with a green onion. Another fun option is to slice English cucumbers down the middle and add ham or turkey slices with some mayonnaise. Place the other half of the cucumber on top and roll it tightly in plastic wrap and voila, a cucumber sub is born! Check your local health food store for wraps made with gluten-free flours or dehydrated flaxseed wraps which are delicious and nutritious. Soup: Homemade soups make super lunches, but not everyone has time to make soups from scratch. Be sure to check out the many healthy soup options in your local grocery store. Salads: Use containers with compartments and fill with them with cut-up carrots, cucumber, pickles, cheese, leftover bacon or chicken with a healthy dip. Diced chicken, celery and apples with mayonnaise make a tasty salad. Hard Boiled Eggs: Super for a lunch or snacks for anyone, make egg salad and add a pickle or some olives on the side. Avocado: Simple and healthy, pack an avocado, knife, spoon, and jar of homemade salad dressing; olive oil, lemon juice and
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sea salt. Avocados come in their own little containers and so simply slice and add dressing for a quick tasty snack. Leftovers: Dinner leftovers make great lunches, so remember to cook extra the night before. Last night’s delicious meal can be heated up and taken to school in a wide mouth thermos to be enjoyed all over again. I hope I’ve been able to provide you with some options and ideas for tasty and nutritious meals for making lunchtime fun and tasty. About the Author
Shirley Plant is a Canadian based nutritionist who shares healthy recipes, tips, advice and resources on how to prepare delicious, healthy meals for anyone dealing with food allergies, celiac disease, food sensitivities. Visit Shirley at www.DeliciousAlternatives.com
Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS
Visit ORTEGA.COM/RECIPES
for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.
FOOD / SEPTEMBER_OCTOBER
As we turn the pages of this issue, the season will turn, taking us from summer to fall just like that! But an abrupt transition is not usually what we want. A gentle glide from the long, warm days of summer to crisp autumn mornings, less daylight hours and chilly evenings is what we need. The recipes in this issue are exactly what you need to make the transition a delicious one! With warm banana bread from the oven, easy weeknight meals to get you back into the school year routine, and heartier fare like African Root Vegetable Stew, you’re sure to welcome the change of season. But we can’t let go of summer that easily, so we have an answer for your warm weather cravings, too: Novel hot dog toppers to create a dog to rival all others, easy light appetizers, vegetable bake and even some sweet treats you’ll love. Dig in, then get in the kitchen and really dig in, with recipes the whole family will love!
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Easy Gluten Free Banana Bread FOOD
INGREDIENTS
• 3 medium very ripe bananas, mashed • 3 eggs • ¼ cup oil • 1 box gluten-free yellow cake mix (that makes a full size, 2 layer cake)
DIRECTIONS
Preheat your oven to 350F and grease two 8x4-inch loaf pans. In a mixing bowl, combine mashed bananas with eggs and oil; mix well.
Anyone can make this banana bread! It’s so easy, uses only a few ingredients (one is a box mix!) and makes 2 loaves, so you’ll have some for now, and some to freeze for later. Tuck this recipe back for holiday gift giving, too!
Add cake mix and mix until no lumps from the cake mix remain.
MASHED BANANA
If you are using additional ingredients (chocolate chips, nuts, etc.) stir it in now.
EGGS
Spoon batter into prepared pans, dividing batter evenly between the pans. Bake loaves 40 – 50 minutes, until the loaves dome on top and test done (dry) in center when a wooden skewer is inserted. Cool completely in pans, then turn out onto serving platter and slice. This bread freezes well, so slice, wrap and freeze for quick snacks at a later time. 36
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>
OPTIONAL ADDITIONAL INGREDIENTS: • Chocolate chips • Chopped nuts • Sunflower seed kernels • Dried fruit
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Easy French Bread Pizza You only need a few simple ingredients to make these delicious French bread pizzas. Using gluten-free convenience items, like frozen baguettes, cuts dinner prep to near nothing, and these pizzas are sure to please the entire family.
Makes 4 pizzas.
INGREDIENTS
• 1 package Udi’s frozen gluten-free baguettes • ½ to ¾ cup pizza sauce • 2 cups shredded mozzarella cheese • ½ cup sliced pepperoni • 4 Tablespoons grated Parmesan cheese
DIRECTIONS
Preheat oven to 400F and line a large baking pan with aluminum foil. Thaw baguette’s at room temperature, then cut each one in half.
Place the four pieces of bread, cut side up, on the baking sheet and Place in the oven for 5 minutes. Remove pan from oven and carefully top each piece of bread with pizza sauce, ¼ cup (each) of the mozzarella cheese and pepperoni. Divide the remaining mozzarella cheese evenly among the four pizzas, then sprinkle 1 tablespoon of Parmesan cheese on each pizza. Return pan to the oven and cook 5-7 minutes, until cheese is bubbling and becoming brown at the edges. Serve hot.
Split each half lengthwise.
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SLICED PEPPERONI
FOOD
Try changing the toppings to create your favorite custom pizza!
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Use your favorite gluten-free box cake mix for this recipe to save some time!
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Shortcut
Apple Cinnamon Cupcakes with Gimbal’s Cinnamon Lover’s Heart Candies
INGREDIENTS: FOR THE CUPCAKES
• 1 yellow cake mix (like King Arthur gluten-free yellow cake mix) • 1 cup sour cream • 2 teaspoons ground cinnamon • 3 eggs • 2 medium apples, peeled and diced FOR THE FROSTING
• 8 ounces cream cheese • 1 cup confectioners’ sugar • 1 teaspoon vanilla extract • 2 tablespoons cream, if needed to thin to spreading consistency OPTIONAL GARNISH
Make the cupcakes first by beating cake mix, sour cream, cinnamon and eggs in stand mixer (or with electric mixer) until batter is smooth.
• Gimbals Cinnamon Lover’s Candies
Fold in apples.
DIRECTIONS:
Spoon batter into prepared pan, dividing evenly among sections.
Preheat your oven to 350F and line a 12-section muffin pan with paper liners.
Bake 20 - 25 minutes, until cooked through.
PEELED APPLE
While the cupcakes bake, prepare the frosting by blending ingredients in stand mixer until smooth. Refrigerate frosting until cupcakes are cooled completely. Frost by spreading or piping frosting onto cooled cupcakes. SOUR CREAM
Garnish with Gimbal’s Cinnamon Lover’s Heart Candies.
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FOOD CURRY POWDER
African Root Vegetable Stew with Almonds
Serves 6
INGREDIENTS
• 2 tablespoons olive oil • 1 medium yellow onion, diced • 1 cup carrots, 1 inch dice • 1 cup celery, chopped • 2 tablespoon garlic, minced • 2 tablespoons ginger, peeled and minced • 1 tablespoon curry powder • 1 teaspoon cumin powder • 1 (14-ounce) can low sodium diced tomatoes with juice • 4 cups reduced-sodium vegetable broth
R U TA B A G A
CELERY
• 1 cup sweet potato, peeled, 1 inch dice • 1 cup butternut squash, peeled, 1 inch dice • 1 cup rutabaga or turnip, peeled, 1 inch dice • 1 (15 ounce) can chickpeas, drained and rinsed • 1/4 cup crunchy natural almond butter • 1/4 cup fresh cilantro, chopped • 2 cups of kale, chopped
Add broth and root vegetables and bring to a boil. Reduce heat and simmer about 10 minutes or until tender. Add the beans and almond butter; stir to combine. Add cilantro and kale; cook until thoroughly heated and kale wilts, about 2 minutes. Serve as is or over rice. Garnish with lime and top with sliced almonds.
*hot red pepper flakes or freshly ground pepper to taste, lime wedges to garnish, sliced almonds to top
INGREDIENTS
Heat the olive oil in a Dutch oven over medium heat. Add onions, carrots and celery; sauté until soft and translucent, about 5 minutes. Add garlic, ginger and curry powder and cumin and sauté about 1 minute. Add tomatoes and cook for 2 to 3 minutes to reduce the liquid a bit.
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ALMOND BUTTER
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A GLUTEN-FREE WAY to start your day Start smart with a classic, comforting bowl of Cream of Rice. Every fat-free, cholesterol-free serving is packed with essential vitamins and minerals. And it’s always been naturally gluten-free.
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FOOD
ONE OF THE EASIEST AND QUITE POSSIBLY TASTIEST FOODS OF SUMMER IS A HOT DOG. FOR YEARS, DOGS GOT A BAD RAP BECAUSE OF THE “MYSTERIOUS” INGREDIENTS SOME CONTAINED, BUT NOWADAYS WITH BRANDS LIKE APPLEGATE TO THE RESCUE, WE KNOW WHAT’S IN THE FRANKFURTERS WE EAT. ADD A GLUTEN-FREE BUN AND ONE OF THESE OUTSTANDING TOPPINGS AND YOU’RE SET TO ENJOY ONE LAST DELICIOUS BITE OF SUMMER BEFORE IT’S GONE!
TOP DOG:
WHAT TO PUT ON THAT LAST HOT DOG OF THE SUMMER
THE POPPER DOG Combine 1 to 2 tablespoons cream cheese, 2 teaspoons diced jalapeno pepper and 2 tablespoons grated cheddar cheese. Spread on toasted bun, add dog and get ready for a flavor sensation!
THE CHILI DOG Top your dog like you would you favorite bowl of chili: Diced raw onion, diced tomatoes, shredded cheddar, and red beans.
THE ASIAN DOG Baste your dog with gluten-free soy sauce when you grill it, then top with chopped kimchi and thin sliced green onion.
THE TACO DOG Pile on the salsa, guac, shredded lettuce, grated cheese, jalapeno slices and crush a few gluten-free tortilla chips on top!
THE BAHN-MI DOG Mix a teaspoon or two of mayo with gluten-free soy sauce to flavor the mayo, spread on bun, top with cooked hot dog, then add pickled radish, cilantro, julienned
cucumber, grated carrots and enjoy!
THE CLASSIC DOG Don’t forget the original: Ketchup, Mustard and Relish!
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Bacon Wrapped Dates GR
FOOD
O
U
ND
BL
ACK PEPPER
Even if appetizers aren’t on your daily menu, give these a try! You won’t believe how impressive, yet simple, Bacon Wrapped Dates are. This recipe is simple to adjust to make as many or as few appetizers as you like. The recipe below is for eight appetizers.
INGREDIENTS
• 8 Medjool dates • 4 strips all-natural, preservativefree uncured bacon cut in half • Approximately 3 Tablespoons cream cheese
• Fresh coarse ground black pepper, optional
DIRECTIONS
Pit the dates by cutting lengthwise so that you have 2 long hollow portions. Set the dates aside. Line a cookie sheet with foil or parchment (for ease of cleanup), grease lightly and preheat the oven to 400F. Place approximately 1 teaspoon cheese into the cavity in each date half. Use more or less cheese, depending on the exact size of your dates. Once dates are filled, wrap each one in a half strip of bacon. The bacon will overlap a bit. Place the wrapped dates on prepared pan.
Place the pan in the oven and bake for 10 minutes, then check for browning of the bacon. Some of the cheese may melt and seep out a bit. Use tongs or a fork to turn the dates over, then return to oven for an additional 10 minutes. Continue checking the dates and cook until the bacon is to your desired doneness. When done, remove dates from the oven, transfer to a paper towel lined plate, then to a serving plate; serve immediately. CREAM CHEESE
Sprinkle each wrapped date with the black pepper, if using.
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Your takeout has been lonely too long.
Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime! Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com
Gluten-free is now hassle-free.
Click here to get your copy now!
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FOOD
Kale and with Brussels Salad Pomegranates & Almonds TUSC
AN
Put the flavors of fall on your table with this hearty kale salad topped with pom arils & almonds! Serves 8
INGREDIENTS DRESSING
• 1 tablespoons fresh lemon juice • 1 tablespoons fresh orange juice • 2 tablespoon white wine vinegar • ⅓ cup extra-virgin olive oil • 1 teaspoon orange zest • 2 teaspoons country dijon mustard (or a blend of whole grain and dijon)
• 1 tablespoon minced shallot • 1 small garlic clove, finely grated • Salt and pepper to taste • Combine the dressing ingredients in a small bowl. Whisk to combine. SALAD
• 1 large bunch of Tuscan kale (about 1 pound total), center stem discarded, leaves thinly sliced • 2 cups Brussels sprouts, trimmed, shredded with a knife or food processor Roasted, diced almonds • 1 cup pomegranate seeds (arils) • 1/4 cup crumbled gorgonzola cheese
KA
LE
sage with your hands to evenly disperse. Add more dressing as needed. Season the salad with salt and pepper. Garnish with almonds, pomegranate seeds and cheese.
DIRECTIONS
Mix thinly sliced kale and shredded Brussels sprouts in a large bowl. Add 1/4 cup of salad dressing and mas-
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Summer ZUCCHINI
Vegetable Bake BY L I S I PA R S O N S
DIRECTIONS
Peel onions and slice in half and then into thin strips. Heat coconut oil in skillet over medium-high heat. Add onions to skillet and add sea salt and cook until onions are reduced by half and are caramel in color.
Recipe Yields: 6 servings Active Time: 40 minutes
Preheat oven to 375F.
INGREDIENTS
• 2 large vidalia onions • 1 large green zucchini • 1 large yellow squash • 2 large heirloom or beefsteak tomatoes • 2 tablespoons fresh chopped rosemary • 2 tablespoons fresh chopped thyme • 4-5 fresh chopped garlic cloves • 2 teaspoon sea salt • 1 teaspoon black pepper • 2 teaspoons crushed red pepper (optional) • 1/2 cup shredded mozzarella (dairy-based or dairy-free) • 1/4 cup coconut oil ROSEMARY
Slice zucchini, squash and tomatoes into equal size slices. Spoon cooked onions into oven safe baking dish. Alternate zucchini, squash and tomatoes on top of caramelized onions Sprinkle on chopped rosemary, thyme, garlic, salt and pepper Bake for 20 minutes and remove from oven. Top with cheese and place back in oven for about 5 minutes longer to melt cheese.
BEEFSTEAK T O M AT O E S
THYME
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Adjust the herbs to suit your personal tastes.
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Rice Crispies Treats Gluten Free Vegan B Y H O L LY B E R T O N E
Just in time for your fall or Halloween celebration, the best gluten to gluten-free makeover of the season: Homemade Rice Crispies Treats! Using simple substitutions for old favorites makes it possible for everyone to enjoy these sweet chewy, crunchy squares of delight!
INGREDIENTS
• 3 tablespoons gluten and dairy-free butter substitute, like Earth Balance • 10 ounces Dandies Marshmallows • 6 cups Erewhon Crispy Brown Rice Cereal
DIRECTIONS
Line a 9x13-inch baking pan with parchment paper and lightly grease. In a large saucepan, melt butter substitute over low heat. Stir in Dandies until melted (abut 15 minutes). Removed saucepan from heat and stir in cereal. Spoon mixture into prepared pan, then use a silicone or similar spatula to spread and flatten. Cool in the pan, then slice and enjoy! 54
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HOLLY BERTONE, PMP President & CEO Pink Fortitude, LLC
Holly Bertone, PMP, is an author, blogger, healthy living advocate, and Breast Cancer and Hashimoto’s survivor. She is the President and CEO of Pink Fortitude, LLC. Holly holds a Masters Degree from Johns Hopkins University, a Bachelor’s Degree from Elizabethtown College, is a Project Management Professional (PMP), and is currently enrolled in a Certified Natural Health Professional program.
FOOD
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FOOD
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NoPumpkin Bake Cheesecake Pie FOOD
GINGER SNAP COOKIE
This no bake pie is so easy to make and captures the creaminess of cheesecake and the flavors of fall all in one bite! Be sure to read labels on all ingredients and choose gluten-free brands. Suggestions are listed next to select ingredients in the recipe below.
INGREDIENTS F O R T H E C R U S T:
• 2 cups gluten-free ginger snap cookie crumbs (like Pamela’s brand) • 1 tablespoon sugar • ⅓ cup butter, melted F O R T H E C R E A M C H E E S E L AY E R :
• 8 ounces cream cheese, softened at room temperature • 2 tablespoons granulated sugar • 1 tablespoon milk • 1 cup prepared whipped topping or whipped cream F O R T H E P U M P K I N L AY E R :
• 15-ounce can pumpkin puree • 1 cup milk • 2 small pouches gluten-free instant vanilla pudding mix (Better Bowls and Dr. Oetker brands are gluten-free.)
Serves 8.
• 1 ½ teaspoons pumpkin pie spice TO P P I N G :
• 1 cup prepared whipped topping or whipped cream OPTIONAL GARNISHES:
• Chopped nuts, caramel sauce, ground cinnamon
DIRECTIONS
Prepare the crust by combining crust ingredients and pressing firmly into a 9-inch pie plate. Set aside. Prepare the cream cheese layer by mixing ingredients with an electric mixer until smooth. Spread cream cheese mixture onto prepared crust. Refrigerate while you make the pumpkin layer. Prepare the pumpkin layer by combining all ingredients in a large bowl and whisk until thick. Remove the pie from refrigerator and spread pumpkin layer over the cream cheese layer, carefully. Refrigerate pie 4 hours, or longer, until ready to serve. Before serving, garnish pie with whipped topping, nuts, caramel sauce or a sprinkle of cinnamon.
PUMPKIN PUREE
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Brussel Sprouts with Dates and FOOD
Smoky Tempeh BY L I S I PA R S O N S
Recipe Yields: 4 servings Active Time: 20 minutes
INGREDIENTS:
• 1 pound frozen or fresh cooked Brussel Sprouts • 1/2 cup chopped pitted dates or 2 tablespoons maple syrup • 12 slices smokey maple tempeh • 1 teaspoon coconut oil • 1/4 cup balsamic vinegar • Salt & pepper to taste
DIRECTIONS:
Warm skillet over medium heat. Add tempeh and cook for a few minutes per side. Remove from skillet and chop into small pieces and return to skillet. Add cooked Brussels, Dates, balsamic, salt and pepper. Cook until balsamic has been absorbed.
Tempeh is an Indonesian soybean food that is made from fermenting cooked soybeans. The texture is firm and chewy and the flavor is earthy and sweet.
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SCIENCE
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SCIENCE
Candy Corn – Most well-known brands (like Brach’s) contain wheat and other allergens. For gluten-free, nut-free candy corn, try A and J Bakery. Their candy corn is made in a dedicated nut and gluten free facility.
From some of our favorite companies, here are a few of the sweet treats you can enjoy this Halloween. Keep this list handy so that trick-or-treating isn’t so scary when it comes to knowing which candies are a safe bet!
Tootsie Roll Products – All Tootsie Roll products are gluten-free, peanut-free and tree nut free, including caramel apple pops, tootsie rolls and tootsie pops. Jelly Belly gourmet jelly beans and candy corn –Jelly Belly beans are gluten free, peanut free, dairy free and vegetarian. This includes the black (licorice) flavor.
TRUSWEETS COMPANY has 2 brands – TruJoy Sweets (Choco Chews and Fruit Chews) and Surf Sweets (Trick or Treat Packs & Spooky Spiders) Always read labels carefully and check ingredient sources for any candies or other foods before consuming them. Ingredients and manufacturing practices are subject to change without notice, so it is always best to be informed before you take that first bite!
Try these specialty companies for more gluten-free treats!
ANNIE B’S CARAMELS – (handcraft-
ed caramels, all flavors are gluten-free)
INDIE CANDY (gummies, lollipops,
chocolates and more)
ENJOY LIFE FOODS (chocolate bars) YUMMY EARTH (lollipops and more)
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FOOD
Recipe Yields: 4 servings Active Time: 30 minutes
INGREDIENTS
• 4 Sweet Ube or potato of choice cut into wedges • Enough coconut oil to lightly coat each wedge • 1 teaspoon sea salt
DIRECTION
Preheat oven to 450F. Line baking pan with parchment paper. Place ube wedges on parchment paper. Cook until tender (about 25 minutes). 64
Purple UbePotatoes Sweet BY L I S I PA R S O N S
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If you or a family member have celiac disease, your other family members might have it too. Talk to them. Tell them the facts. Urge them to get a simple blood test.
Visit www.SeriouslyCeliac.org for: a video that shows how to have a serious and successful conversation about celiac disease with your family
downloadable resources using research-tested tactics that explain the “dos and don’ts� of how and when to talk to genetically at-risk relatives
tips and advice for untested family members to navigate the testing process
talk. tell. test. and SeriouslyCeliac.org are initiatives of Beyond Celiac (formerly the National Foundation for Celiac Awareness). Beyond Celiac advances widespread understanding of celiac disease as a serious genetic autoimmune condition and works to secure early diagnosis and effective management. We empower our community to live life to the fullest, and serve as a leading and trusted resource that inspires hope, accelerates innovation and forges pathways to a cure. Your donation makes life better for thousands of people every day. www.BeyondCeliac.org/donate
www.BeyondCeliac.org
helping people live longer, better.
FOOD
WHAT’S IN SEASON SEPTEMBER Apples Artichokes Broccoli Cabbage Cauliflower Carrots Curly Kale Figs Garlic Leeks Mushrooms New Potatoes Pears Pumpkins Red Onions Winter Squash
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FOOD
O C TO B E R Beets Brussels sprouts Cabbage Cauliflower Chicory Collard greens Cranberries Dates Eggplant Figs Grapes Kale Pears Persimmons Pomegranates Pumpkins Sweet potatoes Tangerines Winter squash
There is some overlap during September and October in terms of what fruits and vegetables are in season. This also varies with what region of the country you are in (or as is the case with many readers, what country!). This is a general guide for the USA for what produce you will find farm fresh right now and through the next couple of months. Apples, winter squash and cranberries top our list of fall favorites!
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Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other healthcare professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/ or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such products, services, methods, and/ or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate
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/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER_OCTOBER ISSUE
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