Gluten free latkes!

It is the first night of Chanukah and I am looking forward to making latkes! However, I am still trying to stick to my low-gluten goals. I feel so much better when I don't have gluten in my diet. If you would like to know more about this topic, please email me privately.

I did a quick search online for some gluten-free latke recipes and pieced this one together. I will have to let you know how it works tomorrow, since I haven't actually made it yet! If you try it yourself, please let me know how it goes:

Gluten Free Potato Latkes

Makes about 15 latkes

• 3 huge organic russets
• 1 organic sweet potato for sweetness
• 1 organic yellow onion
• 1/3 cup brown rice flour
• 3 large eggs whisked
• Salt and pepper to taste (be generous)
• Grass-fed Ghee for frying (or Red Palm Oil)
• Organic applesauce (best option is to make your own)
• Whole milk yogurt or sour cream from grass-fed cows
• 1 bunch of green onions

Peel (or don't peel, I won't peel mine) potatoes, cut in half and place in cold water (to keep them from turning brown and to remove some of the starch). Let soak for about 30 minutes. Peel skin off onion and cut in half. Use grater setting on food processor and alternately push through potato and onion.

Place it all in a colander (inside a larger bowl) lined with a clean dish towel and squeeze the life out of the potato/onion mixture to get the liquid out.  It will be messy, but keep going until they are pretty dry.

Empty out the liquid.  Dump the dry potato/onion mixture into the bowl and add in the flour and eggs and seasoning.   Mix well.

Heat the oil until a tiny bit of the mixture sizzles when dropped in.  Scoop about ¼ cup for each pancake, smash into round-ish patties and fry over medium heat until nicely browned and flip – same for the other side.  If the oil is not hot enough, the potatoes will absorb the oil and just be greasy – and if the oil is too hot not only will it make the oil go rancid but the potatoes will be black on the outside and the inside will be raw. If your oil starts to smoke, throw it out and start over.

Serve with a dollop of cream and sprinkle with green onions. 

Enjoy!

The One, The Only, Almond Milk!

I absolutely LOVE fresh almond milk! Almond milk is so incredibly easy to make, contains healthy fats, is high in antioxidants, high in easy-to-digest calcium, and it tastes delicious. I add it to smoothies, homemade granola, or just chug it straight for a refreshing quick fix.  The only downside of fresh almond milk that doesn't contain a bunch of other crap like the commercial products, giving it a shelf life of about 4 to 5 days. Luckily, it is so easy to make you can have a batch of almonds soaking every 5 days, no problem.  

Why is it important to soak almonds overnight? Because almonds contain phytic acid and enzyme inhibitors, which inhibits the absorption of important nutrients and minerals. Soaking overnight removes the tannins and phytic acid increasing the digestibility of the milk.

I will cut to the chase here. If you need more reasons to make your own almond milk, send me an email. Otherwise, give this recipe a try -- you will not be disappointed! 

Tip: purchasing a nut milk bag will make this simple recipe even easier

Yield: 1 cup of soaked almonds makes about 4 cups of almond milk. 

Ingredients:

1 cup of organic raw almonds

3-4 cups of filtered water

3-5 dates or 1 tablespoon raw local honey

Directions:
• Soak 1 cup of almonds overnight 

• Place the almonds in a blender along with 3‐4 cups of water (you do not need to remove the skins).

Blend the almonds for 1minute.
•  If sweetness is desired, add 3‐5 dates or a tablespoon of honey within the blending
• Strain milk through a nut milk bag or a couple of layers of cheese cloth into a bowl or through a sieve (this may result in a little bit of almond fiber in the milk
but will sit to the bottom of your jug/cup).
• Store in a glass jar in the refrigerator for up to 5 days

Enjoy!

5-minute weeknight dinners?

One important aspect of being a nutrition consultant is having the ability to offer healthy options that are within reach, given each individuals circumstances. I completely understand that even the 20-minute dinner is not an option for everyone.

I recently received some feedback from a friend that although she found the 20-minute dinner recipes I offered in a previous blog posting titled "5 Nights of 30-minute (or less) Dinners" intriguing, even that is not an option for her family. My same friend told me that when she read the recipes and got to the word "chop", I had lost her. Both her and her partner work corporate jobs, they are lucky to be able to pick up both their kids from school and daycare by 6 pm. What do you do when you have two little ones, everyone is exhausted and needs to eat? Friend, I hear you, understand, and feel it is my duty (and pleasure) to offer some suggestions. However, if you are not willing to spend even 5-10 minutes assembling a meal, it is out of my jurisdiction. Eating real food does require some preparation and thought, but can still be fast and easy.

Disclaimer: I have sworn under oath (not really) that I will not recommend to any clients that they use a microwave oven. That being said, whenever I say "heat using your preferred method", I realize that some people will use a microwave, no matter what I say. Personally, I use a toaster oven and heat some frozen things in hot water in a pot on the stove (like frozen veggies). If you would like to know more about microwaves and what they do to your food, please email me privately.

For my uber-busy parents, people, and families, this is for you:

Tips:
1. When buying frozen vegetables, make sure that they are organic and do not contain any other ingredients

2. Buy a weeks worth of meat on Sunday, put the first two days worth in the refrigerator and the rest in the freezer. The only planning ahead you will have to do is remember 1 day ahead of time to move it into the fridge. Yes, this requires a bit of planning, but it will save you tons of time during the week, I promise. However, the recipes in this posting do not require any freezing of meats, yay!

3. Canned fish is your friend! There are some really delicious and sustainable varieties of canned salmon available. Just make sure it is wild and Alaskan. Experiment with other types of small, cold water fish as well. I love wild sardines and mackerel on a hearty salad

4. Grocery shop at some point on the weekend! Do not start the week with an empty fridge

5. Make a few bulk items on the weekend, if you can. Make a big pot of brown rice, whole roasted chicken, or big pot of chili. Freeze servings of brown rice and chili for later in the week. Use chicken early in the week for salads, sandwiches, roll ups, etc...

6. Shred or slice up some raw veggies and store in the fridge. I will often send a few carrots, cucumbers, zucchinis, and some cabbage through my food processor with the shredder blade and store in individual containers to be used throughout the week. I also slice up celery and carrot sticks and store in a glass container of water in the refrigerator. When you are a working parent, these are the things that matter. Toss shredded items on salads or noodle bowls to add some crunchy, raw veggies to your meal

These meals are listed in order to minimize taking anything out of the freezer.

5 Super-fast weeknight dinners

Monday:  Tilapia fish tacos. Make these on Monday with the Tilapia you bought on Sunday, since it doesn't keep.  Heat a stack of corn tortillas in the toaster oven, drizzle tilapia with olive oil and grill in a pan about 2-3 minutes on each side until flaky. Add shredded cheese, cabbage or some argula, avocado, frozen corn, a can of organic black beans, and your favorite salsa

Tuesday: Beef bowl: my favorite new noddles are the Gluten Free Vietnamese Brown Rice Noodles by Star Anise Foods, they seriously take 3-5 minutes to cook once you get the water boiling. While waiting for the water to boil, quickly seer some skirt steak, slice up and add to bowl of noodles. Toss with sesame oil, soy sauce, sesame seeds if you have them, and add some of those shredded veggies you put in the food processor over the weekend (cucumber, carrots, cabbage)

Wednesday: Omelette: scramble three eggs and add to an egg pan with some butter, cook for 3 minutes. Add some cheese and veggies, fold in half, cook for another minute. 


Pre-cut, frozen, organic veggies work just fine. Try asparagus spears, broccoli, or bell peppers. Sprinkle with chives and cilantro

Thursday: Quick nori roll: warm up some of that already-cooked brown rice you made over the weekend. Spread it out on a sheet of nori, spread some avocado, pre-sliced carrot, cucumber, canned salmon, and a handful of sprouts or other nutritious leafy green of your choice. Roll it up and dip it in some soy sauce. A crowd-pleaser for sure!

Friday:  Lentil soup, sausage, and spinach: If you aren't able to get to your local pasture-based butcher like Marin Sun Farms, Applegate Chicken Apple Sausage is likely your next best bet. Heat up the sausage, toss it into a pot of canned Amy's Organic Lentil Soup, add some frozen organic spinach, and serve.

Protein Shopping List

Eggs
Cheese
Canned salmon
Chicken apple sausage
Tilapia
Skirt steak (make extra for a sandwich or salad topping for the next day)

I would love your feedback! Please let me know if you found this post helpful, or have any questions.

Delicious Energy Nuggets!

You just have to try this recipe! I made this recipe as an experiment, and it actually turned out delicious. My husband and my 2.5 year old both think they are yummy. These are a great balanced treat to have when you need something satiating and nutritious. Honey gives you a quick boost, combined with healthy fats (coconut and sunflower seeds) for long-lasting energy. These nuggets are an excellent source of omega 3's and protein.

You may be asking yourself could this be true? Can you get all of that in something that actually tastes good to? Apparently, you can. Here is how:

• 1 part (I used 1/4 cup) coconut cream (try Nutiva Coconut Manna or Tropical Traditions Coconut Cream Concentrate)
• 1 part organic coconut oil (Nutiva or Tropical Traditions)
• 1 part Hemp Protein Powder
• 1/4 part flax seeds
• 1/4 local honey (easy to find at your local Farmer's Market) 
• about 2-3 tablespoons of finely ground sunflower seeds or shredded coconut for dusting

Directions:

Warm coconut cream and oil in warm water so it is liquid enough to work worth. Combine all ingredients in a glass bowl (except for sunflower seeds). Let sit for a few minutes until it begins to harden enough that it can be rolled into small balls. I was able to make about 10 balls using 1/4 cup base measurement. Spread ground sunflower seeds or shredded coconut out on a plate and roll balls to coat. 

Lay balls out on a small plate and set in refrigerator for at least one hour before eating. Keep unused energy balls in a sealed glass container in the refrigerator. 

A great snack in between meals, delicious treat for kids or lunches, pre-workout energy source. You can munch on these delicious treats just about any old time, and enjoy the benefits. 

Electrolytes and hydration

This post is about electrolytes, roughly how they work, and why they are important. This is dedicated to my good friend who asked me if I could explain to her about how electrolytes relate to hydration. I bowed my head and told her I could not explain it and it has been bugging me ever since.

The body loses salt through sweat. Foods we eat contain mineral salts, which form electrolytes. These electrolytes dissolve in the bodies fluids and become present in urine, blood, and the fluid inside and around our bodies cells. They are essential for the bodies nerve, muscle, and heart functions (which is why muscle cramps are associated with loss of electrolytes).

Electrolytes are actually electrically charged and cause electrical pulses that make the bodies cells contract. Kidneys filter electrolytes from the blood and keep the levels at a constant. Hormones also keep electrolytes in balance. The electrical charges go through compounds such as sodium, potassium, magnesium, and chloride and these charges support your heart and blood vessels. The sodium controls the amount of water in our bodies, potassium controls nerve and muscular systems, and calcium builds bone frame and teeth.

The most common electrolyte imbalances are in sodium and potassium. Both conditions can result in an array of serious health conditions such as; kidney disease and dangerous changes in heart function. In a nut shell, to minimize stress on your body it is wise to replace your electrolytes when you are in situations that cause you to sweat a lot. Symptoms of electrolyte loss include muscle and/or abdominal cramps, light headedness, nausea, and confusion.

What are the best ways to replace your sodium and potassium? Two of my favorites are coconut water and mineral broth. Coconut water is nature's Gatorade. 10 ounces of coconut water contains 650 mg of potassium (15 times more than a banana), 25 mg of magnesium, and 35 mg of sodium. Read more about the history and benefits of coconut water here.

Looking for a boost of energy? Try this amazing mineral broth recipe from Recipes & Remedies for Rejuvenation Cookbook by Dr. Edward Bauman.

Wash and scrub and cut into 1" chunks (leave skin on):

2 cups yams
1 medium potato
1 cup zucchini
1 cup cabbage
1 cup green beans
2 cups celery

Slice into strips:

1 cup collard greens
1 cup onion

Coarsely chop:

1/2 tsp fresh parsley
1/2 tsp dill weed
1 clove garlic

Add whole:

1/2 cup flax seed

Place ingredients in a large pot with a lid. Cover with filtered water, just to the level of the vegetables and add:

6 slices fresh ginger root
1/4 cup or more of seaweed (dulse, nori, wakame, hiziki, kombu)

Bring the water to a boil, then turn down and let simmer for 3-5 hours.

You will be amazed at the energy boost you get from a mug of this delicious broth, enjoy!

Sources: medicinenet.com; Discovery Health; Bauman College Forum; Running Times Magazine, November 2009.

Cocounut Flour

I have recently discovered the amazing taste (and benefits) of using coconut flour. This may not be new for some of you, but I am pretty excited about it. I have been trying to reduce my gluten consumption due to it's inflammatory properties. I do not have a sensitivity that I am aware of, but I do find that eating less gluten means less useless carbs and more useful carbs, more energy, and overall better food choices. By eating less gluten, I naturally eat more whole (less processed) foods resulting in more nutrient-dense food choices. For more on eating an anti-inflammatory diet, check out this great book by Jessica K. Black, N.D., The Anti-Inflammation Diet and Recipe Book.

I have replaced a lot of my wheat-based flours with other types of flours that don't always produce the same results. However, this past weekend I experimented on my family with gluten-free coconut pancakes. I just used the basic recipe from the back of the Bob's Redmill Coconut Flour and combined it with Brown Rice Flour, added a mashed banana, and fried the pancakes in pancakes in coconut oil.

Coconut flour is the fiber from the coconut meat after the oil has been extracted. It is high in dietary fiber and protein, and gluten free.

If you have questions about the benefits of using coconut products, gluten, or inflammation, please contact me directly.

Give this recipe a try and let me know what you think!

Coconut Banana Pancakes -- yum!
1 cup brown rice flour
1/3 cup coconut flour
1 tablespoon baking powder
1 tablespoon raw, organic sugar (or substitute, I think honey would work fine)
2 tablespoons coconut oil
2 eggs
1 1/2 cups whole milk, plain yogurt
1/2 to 1 whole banana mashed (depending on your taste)

Mix together dry ingredients in a medium bowl. Add oil, eggs, banana, and yogurt, blend with a hand beater until just blended. Texture will be a little thicker than regular pancake batter, but cooks up fluffy, I promise. Pour batter onto medium hot griddle sprayed with coconut oil cooking spray or butter. Cook until underside is nicely brown, flip, and brown the other side.

Give it a try and let me know what you think! It was a huge hit in my (somewhat skeptical) family.

What's in season?

Have you been to the Farmer's Market lately? New, delicious fresh foods are rolling in, and melons are sure to arrive very soon. I recently had a honeydew from Whole Foods that was out of this world. An interesting tidbit that I learned on an NPR show today, is that EBT cards (formerly known as Food Stamps) can be used at Farmer's Markets! How civilized is that? I was so happy to hear of this news, but of course this is largely underutilized benefit likely due to lack of funding to advertise the program. The Ecology Center in Berkeley has a great page on their website about EBT at Farmer's Markets, including a Guide for Market Managers to help get their Market set up to accept EBT cards.

A quick tip I have to offer about making the most out of your available dollars to spend at the Farmer's Market is: start with making a quick round through the whole market making mental notes about prices for items, especially items that are abundant and in season. Don't be afraid to compare prices, and make sure the quality is comparable (with a taste or two). Try not to just dive right in and start buying, get a lay of the land first and figure out what seems reasonable. I am also guilty of the instant gratification of arriving at a market and immediately inhaling a bag of blueberries, only to discover that there are much cheaper ones right down the way.

On that note, I thought it a good time to talk about what is fresh and delicious at the Farmer's Market right now. Here is a list of your best choices with a recipe to follow. Enjoy this bountiful (and fruity) time of year:

• Tomatoes
• Eggplant
• Watermelons
• Zucchini
• Corn 
• Berries of all kinds
• Melons (June-November)
• Peaches
• Nectarines 
• Plums
• Pluots

Watermelon Salad with Jalapeno and Lime 

Source: Vegetarian Times Farmer's Market Cookbook, 2010

This is a simple and delicious way to cool down on hot days, but still hold on to a little bit of that heat! Watermelons are a great source of Vitamins A and C, and contain minerals such as calcium, magnesium, phosphorus, and potassium (www.nutritiondata.com). They are low in calories, but should be eaten with a fat source (such as cheese or nuts) to slow down the digestion of those sugars. I would add 3-4 tablespoons of feta cheese to this dish, or eat a small handful (10-12) nuts as a chaser. 

3 Tbs. lime juice

2 Tbs. olive oil

1/8 tsp. lime zest

2 cups seedless watermelon, cut into 1/2-inch cubes

1 jalapeno chile, seeded and sliced

1/4 cup basil or Thai basil, cut into thin strips

1 tsp. black sesame seeds (or white if you can't find black)

1/2 tsp. sea salt

1. Whisk together lime juice, oil, and lime zest. Set aside.

2. Place watermelon cubes in a single layer in a large shallow dish. Pour lime juice mixture over watermelon, and gently toss to combine. Cover, and refrigerate until ready to serve.

3. Place 5 jalapeno rings in each of the 4 shallow serving bowls. Mound 1 cup watermelon in center of each bowl. Divide marinade among bowls. Sprinkle each serving with basil, sesame seeds, and salt. 

Nutrition profile per 1-cup serving: 181 calories; 1 g protein; 15 g fat; 14 g carb; 1 g fiber; 10 g sugars.